Dead legs and a race in 12 days - my plan (Read 397 times)

OK, I overdid it a bit last week. Was coming off my longest long run and first 25 mile week so I felt a little invincible. Was doing OK early in the week but early Thursday hockey game with no subs made me skate the entire 60 minutes with no breaks. But I just had to get my run in too so I did an easy 3 at lunch. Lifted weights Friday and tried to do a 10 miler Saturday morning that turned into a 7.2 miler b/c my legs were fatigued. Took Sun and Mon off completely and my legs felt heavy and shins were sore/fatigued. Planned a 5-mile run this morning but couldn't get up. Felt tired and legs still felt heavy. Feeling a bit better right now so here's my plan for my race. Feedback is welcome: Tonight: hockey game. League game with full subs so should be OK Wed am: Chest/triceps weight workout followed by easy 3 Thurs: 5.5 mile steady pace/tempo Fri: Back/biceps weight workout (may do an easy 3 depending on how I feel) Saturday: Long 7.5 miles - could go longer (8.5-10) depending on how I feel Sun: Easy 3 recovery - (or should I push to Monday?) Race week: Mon 6/23: Chest/tri workout Tuesday 6/24 : 5 mile steady run in the morning, 9:20pm hockey game Wed 6/25: off Thursday 6/26: 5.5 mile steady Friday 6/27: Back/biceps - easy 3 Sat 6/28: off Sun 6/29 - race day 7.5 miler

I recommended this in another thread, but it bears repeating. In my experience (and I've also read it) , it may be better to take the Thursday off before your race and go easy on Friday.

Good point. So, Thursday off. I have the option of adding in a 5K race on Wednesday night. I wouldn't go all out - just set a good tempo for it. Take Thurs off, easy 3 on Friday, Saturday rest.