An EPIC Cutback Week followed by………………….
I had planned this cut-back week for a while now, knowing full well that a week of rest really helps launch me into the next phase of training. This cut-back aligned perfectly with a planned family vacation to celebrate multiple occasions during a 7-day Caribbean Cruise aboard the MSC World America.
My family had many blessing to celebrate which included: Father’s Day, My Son’s Graduation from dual-enrollment of H.S. and Community College! In addition we celebrated two anniversaries; first our 21-year wedding anniversary and then our 5-years in business anniversary! To finish it all off we are celebrating my son’s 19th Birthday as well.
That’s six different reasons to celebrate that all landed within the same week!
With all the celebrating, I didn’t have much time nor motivation to run.
I also need mention the 12-hour drive to Miami and the 12-hour drive back. Finding the time to run was challenging, but I still managed to log some miles while simultaneously enjoying my vacation. This was a MASSIVE cutback in miles and pace and a near world record-setting increase in calories consumed over a seven day period.
DYK: Saltwater air makes your clothes shrink? It’s TRUE. Ask anyone who’s spent seven days on a Cruise.
I decided that a few zero days during this family vacation wouldn’t hurt me too bad. I already took a zero day on Saturday, the day we boarded the ship and I would be taking another zero day on Thursday. All the other days I would be running onboard the ship.
This ship is the newest and the current Flagship of the MSC Cruise fleet. Everything is new and exciting. Up until Sunday morning when I decided to run for the first time I hadn’t seen the gym yet. It was immaculate! Everything was new and from the looks of it, appeared there were plenty of treadmills for such a large ship.
I was wrong.
The gym opened up at 6am and by the time I walked in at 6:05am, most of the treadmills were occupied and the machines were mostly full.
People don’t go on a cruise to workout. Those in the gym on a cruise ship are people who have already incorporated daily fitness routines into their lives.
Of the seven days on the cruise, I ran on the treadmill five times but only took four pictures of my running conditions. Each day presented it’s own challenges. There were no fans in the treadmill interface and the circulation in the room was horrible near the windows. Every run ended sweaty. One day at sea we were hitting 12ft swells, causing the ship to sway, rock and roll causing me to make thousands of tiny adjustments on each step. It was challenging.
It total I logged 15.2 miles on the treadmills with my longest run being 5.0 miles and my shortest run being 2.0 miles with paces ranging from 9’15” to 13’11”.
Lower Miles. Slower Miles. It’s a CUTBACK WEEK.
On Friday we were visiting the MSC Private Island “Ocean Cay”!
During the Ship Announcements the night prior they said there was an Ocean Cay 5K to support the MSC Foundation in their efforts to support Coral Reefs globally. Immediately my wife and daughter and looked at me and rolled their eyes, they knew I was in! All we had to do was visit the MSC Foundation Desk to figure out the details and purchase the shirt.
Unfortunately the 5K was a dedicated walk with no marked route. Running was not encouraged.
With that information I decided to tackle the run solo. It’s a small island and impossible to get lost.
While walking to the Cabana we saw two others running along the pedestrian trails. Turns out I wasn’t the only crazy person who brought their running shoes off the boat!
After a quick change at the Cabana and seeing the family get into the water, I was off for my “nearly 5K” run throughout the Island.
The entire route was paved with an easy path dotted with speakers playing tropical music. This is a man-made Island and purposefully built to maximize views and comfort. The run featured multiple bays for swimming, their signature lighthouse with bar and more swimming beaches than necessary for all the guests.
This was a hot run with little shade provided on the trail. To offset this unfortunate condition were drinking fountains and restrooms every 1/3 mile. Honestly, that was probably the best thing about running in Paradise for me! A restroom at every turn!
Ok, so that might not be true. I was on vacation, the weather was terrific and the views on the Island were amazing. The best part of this run was when it was over and I was able to float around in the water with my wife and family.
This was a massive cutback week. I dropped from 35 miles the week prior to just 12.85 miles this week at a relaxed pace of 10’26”. This year I’ve logged exactly eight ZERO days and three of those were this week. In addition to those three zero days I also increased my caloric intake by five fold.
Wait. Maybe that saltwater air didn’t shrink my clothes.
Taking a cut-back week is part of the growing process. However it’s only effective if you have the discipline to constrain the cutback to just a week. Don’t fall victim to the sirens of comfort, lulling you into laziness and apathy.
Everyone deserves a vacation and a Holiday. To take time to forget about all responsibilities and obligations, even if those obligations are running.
So, take time this summer to enjoy a cut-back week and don’t feel guilty or bad about it. Enjoy the time off your feet! Re-feed, re-fuel and relax!