It was a de-load week, much needed, after 3 weeks of intense workouts and increasing mileage. This is also timely before my half marathon next week in Florianopolis.
Monday: 30 min easy yoga for runners
Tuesday: two 15 min segments of MP with 4 min recovery, total 7.5 miles. I felt good on this run, on pace but HR was higher than it should be. Then slimfit. I felt good during the day but had to go to bed by 730 as I was suddenly sleepy.
Wednesday: after a great night of sleep, despite low readiness (76) I felt good on my easy 6.5 miles run followed by 15 min runner specific strength with a band.
Thursday: 4.5 miles easy run. Slimfit at an hour later than usual because I took the girls to school as husband went to yearly check up. Despite easy runs for two days, today I felt more tired than usual, which made me appreciate this deload week even more. I went to a massage after work meetings, felt so much better.
Friday: woke up feeling well rested and then did 40 min split yoga sequence after hanging out with the girls before school and made bagels per Sofia’s request. She said she missed the bagel with cream cheese from her summer camp.
Saturday: 5 miles easy run while Lizzy biked. She also took a video of me running so I could see my gait. I think I’ve improved a bit thanks to addressing glute muscles weakness for years. I used to have my legs going inward, now it seems more balanced. Then I went to slimfit for double workout, 1 class of usual lifting, then 1 class of cardio/hiit. It was rather easy cardio workout and I stayed mainly before there’s free massage afterward and a talk by physiotherapist about pelvic health. I only got home 11am, super charged with endorphins.
Sunday: 9 miles easy run, slow and enjoyable.
Total: 33 miles. By the end of the week I felt recovered or less tired then when the week started, so well timed de-load week.
Our New Journey 
I love de-load weeks. They always seem to come at the right time. I am glad to hear you’ve felt good at the end of the week! Solid training!
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I know it’s all what you’re used to, but your de-load week sounds like a lot to me! A decent amount of running plus all those slim fit classes… but it was obviously just what you needed. Looking forward to hearing all about the half!
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That sounds like a perfectly timed de-load week!
And your gait improvement is interesting. Being able to see yourself running on video must make the changes much more tangible, especially after years of working on your glutes. It sounds like the strength work is really paying off!
Good luck for the half marathon in Florianópolis next week! I hope you go into it feeling fresh and strong.
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Coco, every time I read these posts I am amazed by your organization and stamina!
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