2014 Mountains to Beach Marathon Training Update (Week 10 of 16)

Completed a solid week of training all around.  Feel that my running is starting to improve again and I’m getting close to where I need to be with 6 weeks to go before the marathon.  The next three weeks will be the most critical portion of my training before I head into the taper, so really need to stay disciplined.

I have the La Jolla Half Marathon in two weeks.  However, as mentioned in an earlier post, I plan to just make it a long tempo run since it is too close to the marathon.  I beat myself up pretty good during my last half marathon (e.g., large blisters, a black toenail, and fatigued legs) and took a good three weeks before I felt right again.  Therefore, no preps planned for La Jolla, just plan to run by feel and not push too hard.

Report Card

m2b-grade-wk10Running:  (A) 35 miles of running this week. Ran intervals on Tuesday, tempo on Thursday and 15-mile long run on Sunday.  All runs went well.

Sleep:  (A-) Got about 8 hours of sleep each night with short afternoon naps. Slept through the night most nights, although there were a couple nights where I woke up a 2 am and had some difficulty falling back to sleep.

Diet/Hydration:  (A-) Ate well and stayed hydrated. For the most part I ate a plant based whole foods diet.

Weight/Body Fat:  (B) Weight continues its upward again.  I’m a little puzzled why my weight increased this week since I felt I was more disciplined in my eating.  My weight increased 0.4 lbs from 144.3 lbs to 144.7 lbs.  Body fat remained unchanged at 8.6%.

Cross-Training/Stretching:  (A) Incorporated all my planned cross-training.  3 hours on the bike trainer; 1 hours of core/strength sessions; and 2 hours of yoga spread throughout the week.

Stress Management:  (A) Work was busy, but not very stressful.

Body Condition/Injuries:  (A) No significant pains to speak of this week.  Even the minor pains seem to be subsiding.

Overall:  (A-) Another solid week of productive training.

Training Recap

Running:  35 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours

Total Exercise Time:  10 hours, 11 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – Intervals, 6 x 1200m (4:27, 4:31, 4:48, 4:45, 4:48 and 4:42) w/2 ~ 4 minutes rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  5:06, 5:01, 4:59, 4:52, 4:57 and 4:47)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength

Thursday – Tempo, 1 mile warm-up, 10 miles @ tempo (6:50, 6:49, 6:48, 6:48, 6:46, 6:50, 6:44, 6:47, 6:37 and 6:33), 0.5 mile cooldown, 20 minutes yoga (Previous Training Cycle:  7:00, 6:58, 6:56, 6:56, 6:57, 6:54, 6:52, 6:55, 6:50 and 6:47)

Friday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Saturday – 15 minutes core, 15 minutes strength, 45 minutes bike trainer

Saturday – Long Run, 15 miles (average pace 7:00/mile), 20 minutes yoga (Previous Training Cycle:  average pace 7:12/mile)

Training Plan

m2b-training-plan-wk10

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2014 Mountains to Beach Marathon Training Update (Week 9 of 16)

It was a good week of training, although far from perfect. The speed is gradually coming back into my legs, but I still feel a little off. This has been an odd training cycle, where the first few weeks I was running great, then after half marathon during week 5, it just feels like I’ve climbing out of a hole just to get back to where I was before the half marathon.

I spent the weekend on Santa Catalina Island, which was a beautiful place to visit. I was able to get my 20-mile long run in a small one-square mile town named Avalon.  Although the island itself is pretty large, I think you need a permit to run outside the city limits. It was so early in the morning and still dark out, that I decided to keep my run within the town’s lighted streets. In order to get my 20-mile long run in, I must have run every inch of the small, but very hilly city – twice. The island hosts a trail marathon and ultra-marathon that I hope to run some day.

Report Card

m2b-grade-wk9

Running:  (A-) 36 miles of running this week. Ran intervals on Tuesday, tempo on Thursday and 20-mile hilly long run on Saturday.  The runs went okay, but not quite where I want to be 9 weeks into this training cycle.

Sleep:  (B+) Got about 8 hours of sleep each night with short afternoon naps. However, my sleep routine was a bit disrupted during the weekend getaway.

Diet/Hydration:  (B) Ate pretty well until Friday, but ate marginally well during the weekend.  Catalina had limited healthy choices and I ended up eating stuff I normally don’t eat.  There is one grocery store on the whole island, so I was able to get a bit of fruits and vegatables into my diet.

Weight/Body Fat:  (B) Weight ticked slightly upward again.  My weight increased 0.1 lbs from 144.2 lbs to 144.3 lbs.  Body fat remained unchanged at 8.6%.

Cross-Training/Stretching:  (A-) Incorporated some cross-training.  3 hours on the bike trainer; 1 hours of core/strength sessions; and 1.5 hours of yoga spread throughout the week.

Stress Management:  (A-) Work was busy, but not overly stressful this week.

Body Condition/Injuries:  (A-) Minor aches and pains in both feet, but it is the type of pain I can run through.  

Overall:  (A-) Good week of training.

Training Recap

Running:  36 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  1.5 hours

Total Exercise Time:  10 hours, 15 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – Intervals, 2 x 1 mile (6:14 and 6:16) and 2 x 800m (3:01 and 2:56) w/60 seconds rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  6:34, 6:22, 3:03 and 2:57)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength

Thursday – Tempo, 2 mile warm-up, 4 miles @ tempo (6:30, 6:26, 6:26 and 6:10), 2 miles cooldown, 20 minutes yoga (Previous Training Cycle:  6:34, 6:26, 6:19 and 6:07)

Friday – 15 minutes yoga, 45 minutes bike trainer

Saturday – Very Hilly Long Run (over 1,800 ft elevation gain), 20 miles (average pace 8:18/mile), 20 minutes yoga (Previous Training Cycle:  average pace 7:37/mile – but not an apples to apples comparison)

Saturday – 15 minutes core, 15 minutes strength, 45 minutes bike trainer

Training Plan

m2b-training-plan-wk9

 

 

 

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2014 Mountains to Beach Marathon Training Update (Week 8 of 16)

I am halfway through my training cycle.  The first four weeks started out very well, but the last four weeks have been a bit of a struggle.  The last four weeks haven’t been bad, but not everything is holistically coming together and there is certainly room for improvement.  The next five weeks will be the most critical, so I’ll need to tighten up my discipline, especially when it comes to my diet.

Earlier in the week I had to scrap my Tuesday run early because I started feeling some pain on the outside of my right knee after about 1 mile into the run.  Fortunately, it was one of those warning pains that wasn’t serious, but could become serious and chronic if I continued the workout to completion.  After not running for a couple more days (although I cross-trained on my bike trainer instead), it went away and I was able to resume my training plan.  I’ve gotten a little better over the years to be able to distinguish whether I can run through pain and when it is time to stop and rest before something more serious takes hold.

I have the La Jolla Half Marathon scheduled in four weeks.  I was planning to race it, but now I’m thinking I’ll just make it a long tempo run.  The San Diego Half Marathon I ran three weeks ago may have taken more out of me than I anticipated, and that is why I’ve been struggling the last few weeks to get back on track.  I think it would be too risky to try and race the La Jolla Half Marathon only four weeks before the full marathon.  So note to future self, only schedule one half marathon mid-way through a training cycle.

Report Card

m2b-grade-wk8

Running:  (B) 28 miles of running this week. Had to scrap my Tuesday run due to pain on the outside of my right knee. Ran intervals (12 x 400m) on Thursday and 18 mile long run on Sunday. The runs went well, but still feel I’m a little behind where I wanted to be at this point.

Sleep:  (A-) Got about 8 hours of sleep each night with short afternoon naps. Quality of sleep good.

Diet/Hydration:  (A-) Ate pretty well this week, mostly a whole foods plant based diet.  But probably ate just a litte too much, need to make sure I balance the calories with the energy expended. Kept well hydrated most of the week as well.

Weight/Body Fat:  (B) Weight continues the upward trend, will need to reverse the trend over the next few weeks.  My weight increased 0.6 lbs from 143.6 lbs to 144.2 lbs.  Body fat increased 0.3% from 8.3% to 8.6%.

Cross-Training/Stretching:  (A) Incorporated a good dose of cross-training.  3.5 hours on the bike trainer; 1 hours of core/strength sessions; and 2 hours of yoga spread throughout the week.

Stress Management:  (B) Work continues to be very busy, but managable.

Body Condition/Injuries:  (B) Right knee pain early in the week, but seems to be okay now. No other injuries or pains to speak of.

Overall:  (B+) It was a productive week, but there is room for improvement.

Training Recap

Running:  28 miles

Core/Strength:  1 hour

Bike Trainer:  3.5 hours

Yoga:  2 hours

Total Exercise Time:  10 hours, 14 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – EZ2 (Had to quit run early due to knee pain.), 30 minutes bike trainer, 20 minutes yoga  (Previous Training Cycle:  N/A)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength

Thursday – Intervals, 12 x 400s (1:27, 1:30, 1:26, 1:31, 1:29, 1:26, 1:28, 1:28, 1:27, 1:34, 1:22 and 1:22) w/90 second rest jog, 20 minutes yoga (Previous Training Cycle:  1:37, 1:43, 1:39, 1:39, 1:38, 1:35, 1:39, 1:37, 1:35, 1:39, 1:33 and 1:33)

Friday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Saturday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength

Sunday – Long Run, 18 miles (average pace 7:25/mile), 20 minutes yoga (Previous Training Cycle:  average pace 7:31/mile)

Training Plan

m2b-training-plan-wk8

 

 

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2014 Mountains to Beach Marathon Training Update (Week 7 of 16)

This was a strange week of training.  Although I got all my training in, the week felt rushed and full of tension – but I was also feeling a bit lethargic at the same time.  I think a lot of it had to do with a busy and stressful week at work, which kind of put everything a bit off-kilter.  Will make an effort this week to bring a little more balance back into my schedule and try to relax a little more.

Report Card

m2b-grade-wk7

Running:  (B+) 37 miles of running this week. Ran intervals (6 x 800m) on Tuesday, 6-mile tempo run on Thursday and 20 mile long run on Sunday. The runs were not great, think my legs were still a little fatigued from the half marathon a couple weeks ago.

Sleep:  (B+) Getting about 7 to 8 hours of sleep each night with a few afternoon naps. Quality of sleep was better than the week before, but still want to consistently strive to for 8 hours of sleep a night.

Diet/Hydration:  (B-) Didn’t do a good job maintaining hydration and had a couple days where I was traveling and ate too much junk.  I primarily eat a plant based and whole foods diet, but the options were limited, so ended up eating stuff I normally don’t eat and I could really feel the difference in my body.  Will need to plan my meals better the next time I travel.

Weight/Body Fat:  (B-) As a result of not staying hydrated and not keeping to a clean diet, my weight increased 1.6 lbs from 142.0 lbs to 143.6 lbs.  Body fat increased 0.3% from 8.0% to 8.3%.

Cross-Training/Stretching:  (A) Incorporated a good dose of cross-training.  3 hours on the bike trainer; 1 hours of core/strength sessions; and 2 hours of yoga spread throughout the week.

Stress Management:  (C) Work was very busy and putting in more hours than normal.  Also, a lot of silliness and drama going on in the office, which elevated the stress levels.

Body Condition/Injuries:  (A) No injuries or pains to speak of.

Overall:  (B) Although a productive week, this was probably the worst week of training so far.

Training Recap

Running:  37 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours

Total Exercise Time:  10 hours, 42 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – Interval Run, 6 x 800m (3:10, 3:08, 3:07, 3:08, 3:05 and 2:59) w/90 seconds rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  3:04, 3:00, 3:07, 2:57, 3:03 and 2:56)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Thursday – Tempo Run, 6 miles (6:48, 6:44, 3:39, 6:41, 6:35 and 6:36), 20 minutes yoga (Previous Training Cycle:  N/A)

Friday – 15 minutes yoga, 45 minutes bike trainer

Saturday – 30 minutes core/strength, 45 minutes bike trainer, 7 minutes yoga

Sunday – Long Run, 20 miles (average pace 7:36/mile), 20 minutes yoga (Previous Training Cycle:  N/A)

Training Plan

m2b-training-plan-wk7

 

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2014 Mountains to Beach Marathon Training Update (Week 6 of 16)

This was a week of recovery from last week’s half marathon. Although I went through the motions of my training plan, my pace for the training runs were ratcheted back a couple notches. I still feel a little fatigue in my legs, but plan to get back on track this upcoming week.

Report Card

m2b-grade-wk6

Running:  (B-) 34 miles of running this week. Ran moderate paced intervals (2 x 1200m, 4 x 800m) on Tuesday, moderate paced 5-mile tempo run on Thursday and 18 mile long run on Sunday.

Sleep:  (B) Getting about 6 to 8 hours of sleep each night with a short afternoon nap. Quality of sleep has been okay, just need to consistently get close to 8 hours a night for optimal health.

Diet/Hydration:  (B+) Maintained good hydration and ate mostly plant based foods. But ate a few more sweets than I probably should have.

Weight/Body Fat:  (A) Weight decreased 0.1 lbs from 142.1 lbs for 142.0 lbs.  Body fat remained unchanged at 8.0%.  Continuing to maintain my weight under 143 lbs.

Cross-Training/Stretching:  (A-) Incorporated a good dose of cross-training.  3 hours on the bike trainer; 45-minutes of core/strength sessions; and over 2 hours of yoga spread throughout the week.

Stress Management:  (B) Work continues to be very busy and putting in more hours than normal.  Stress levels a bit elevated.

Body Condition/Injuries:  (B+) No injuries, but body was recovering from the half marathon last week.  Thought I would recover faster, but guess I pushed it more than I thought.  

Overall:  (B+) Not the most productive week of training, but good enough.

Training Recap

Running:  34 miles

Core/Strength:  45 minutes

Bike Trainer:  3 hours

Yoga:  2 hours and 15 minutes

Total Exercise Time:  10 hours, 29 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – Interval Run, 2 x 1200m (5:13 and 5:18) and 4 x 800m (3:20, 3:22, 3:28 and 3:12) w/400m rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  5:07, 4:56, 3:07, 3:09, 3:12 and 2:50)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Thursday – Tempo Run, 5 miles (6:55, 7:11, 7:09, 7:05 and 7:10), 20 minutes yoga (Previous Training Cycle:  6:45, 6:44, 6:42, 6:32 and 6:29)

Friday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Saturday – 15 minutes core, 45 minutes bike trainer, 10 minutes yoga

Sunday – Long Run, 18 miles (average pace 7:59/mile), 20 minutes yoga (Previous Training Cycle:  average pace 7:45/mile)

Training Plan

m2b-training-plan-wk6

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Race Report: 2014 San Diego Half Marathon

sdTime:  1:25:25

Overall:  51 / 6,025

Division (M 40-44):  12 / 379

Gender (M):  46 / 2,659

Of all the half marathons I’ve run, this one is toward the top as far as quality and organization.  It was a bit more than I needed, but they seemed to have gotten everything right.  There was a good sized expo at a ship cruise terminal and picking up the bib was pretty flawless.  Normally, the t-shirts they hand out at races are not of the best quality, but the SD Half Marathon t-shirt is really nice.

The race starts downtown next to PETCO Park.  I found some free city parking behind the convention center, about a five minute walk from the start line – saving me about $10 or $15.  I got to the start area around 6 am and the race started at 7:20 am.  Most importantly, there were plenty of port-a-potties, I didn’t hardly have to wait.  Around 7:00 am they ask you to get into your corral.  The weather was a little warm for my liking (high-50s) and sunny.  I prefer it be colder, but it was still good running weather.  After the formalities, Bart Yasso kicked off the race promptly at 7:20 am.  They have a number of waves that started about two minutes apart.

sd-half-tshirtThe race takes you through the Gaslamp District onto Harbor Drive along the bayfront, then though Liberty Station and the Marine Corp Recruiting Station.  This is the flat portion of the course and my plan was to average a 6:20 pace for this 8 mile stretch.  I think at this point I was averaging around a 6:18 pace.  I passed the 10K point at 39:13.  I was feeling pretty confident that I might get a PR, then the killer hills started between miles 8 and 10 to Hillcrest.  I knew there were hills coming, but just didn’t realize they were so steep. I lost a good minute or more on these hills and knew at this point that my PR was probably not going to happen.  However, the last two miles are downhill from Balboa Park to the Gaslamp District finish and after catching my breath I got a second wind and made an attempt to make up for the lost time, but came up a little short, missing my PR by 13 seconds.   Oh well, I’ll attempt it again later this year on faster half marathon courses.

This was the first time I have run this course, so I will probably do things a little differently next time.  I think I started a little too fast, that’s why the hills took more out of me than they should have.  Also, if you look at my splits, I started to slow a little between miles 6 – 8.  This was a very flat area, so I’m thinking I should have been faster during this segment of the race.

After the finish, you get your medal, water and nice refreshment bag.  They have a block party in the Gaslamp District for the finishers, but I didn’t stick around too long, but looked like a nice time.  

Overall, great race on a moderately challenging course.  Really nothing negative to say, big thumbs up to the organizers, real professionals.  Definitely plan to run it again in the future. 

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2014 Mountains to Beach Marathon Training Update (Week 5 of 16)

Ran the San Diego Half Marathon this morning in 1:25:25.  Missed my PR by about 13 seconds, so close.  I was on target until I hit the big hills between miles 8 to 10 and lost a lot of time – probably at least a good minute, maybe even two.  Oh well, I have a couple more opportunities on faster courses later this year.  I’ll post a short race report within the next day or two.

Another solid week of training.  Although my training runs have been going well, been having a little trouble with the quality of my sleep and being busy at work.  I’m sure the two are related, when my stress level goes up, usually my sleep is impacted.  But otherwise, continuing to make progress.

Report Card

m2b-grade-wk5Running:  (A) 25 miles of running this week.  Ran intervals (3 x 1 mile) on Tuesday, 5-mile easy run on Thursday and a half marathon on Sunday.  All solid quality runs and within the planned pace.

Sleep:  (B-) Getting about 6 to 7 hours of sleep each night with a short afternoon nap.  I go to bed early, but been waking up in the middle of the night and having a hard time falling back to sleep.  Don’t feel overly tired, but do notice I seem to fatigue at work earlier than normal.

Diet/Hydration:  (B)  Maintained good hydration, but had to eat out a few times this week, so ended up eating things I would normally not eat.  When I did eat at home, it was mostly plant based foods.

Weight/Body Fat:  (A-) Weight increased 0.8 lbs from 141.3 lbs for 142.1 lbs.  Body fat increased 0.2% from 7.8% to 8.0%.  Although I gained a little weight, I’m still in a good range.

Cross-Training/Stretching:  (A) Incorporated a little cross-training.  1.5 hours on the bike trainer; one 30-minute core/strength sessions; and over 2 hours of yoga spread throughout the week.

Stress Management:  (B) Work was again busier than normal this week and the stress levels were a bit elevated.

Body Condition/Injuries:  (A-) Body feeling strong, I did not notice anything of significance that was of any pain.  I did develop a good size blister on my right foot after the half marathon, but shouldn’t be an issue.

Overall:  (B+) A good week of training, but far from perfect.

Training Recap

Running:  25 miles

Core/Strength:  30 minutes

Bike Trainer:  1.5 hours

Yoga:  2 hours and 15 minutes

Total Exercise Time:  7 hours, 51 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – Interval Run, 3 x 1 mile (6:13, 6:12 and 6:12) w/400m rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  6:24, 6:25 and 6:18)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Thursday – EZ5 (average pace 8:51/mile), 20 minutes yoga (Previous Training Cycle:  N/A)

Friday – 30 minutes yoga

Saturday – 35 minutes yoga

Sunday – San Diego Half Marathon (1:25:25, average pace 6:30/mile), 20 minutes yoga (Previous Training Cycle:  last half marathon 1:25:52 – November 2013)

Training Plan

m2b-training-plan

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2014 Mountains to Beach Marathon Training Update (Week 4 of 16)

Had another decent week of training. Next Sunday I’ll be running a half marathon, so it will be a good checkpoint to see where I am fitness-wise.  It was a pretty uneventful week, but still feeling strong overall.

Report Card

m2b-grade-wk4Running:  (A) 36 miles of running this week.  Ran intervals (5 x 1000m) on Tuesday, 4-mile tempo on Thursday and a 20-mile long run on Sunday.  All solid quality runs and within the planned pace.

Sleep:  (B) Getting about 7 to 8 hours of sleep each night with a short afternoon nap, but continue to wake up after midnight and it takes a good hour to get back to sleep.  However, don’t feel tired, but I have been looking forward to my naps more lately.

Diet/Hydration:  (B+)  Little lax on maintaining good hydration and ate out a couple times this week, which I don’t like doing often.  Otherwise, when I did eat at home, it was mostly plant based foods.

Weight/Body Fat:  (A) Weight decreased 0.5 lbs from 141.8 lbs for 141.3 lbs.  Body fat decreased 0.2% from 8.0% to 7.8%.

Cross-Training/Stretching:  (A) Incorporated a good amount of quality cross-training.  3 hours on the bike trainer; two 30-minute core/strength sessions; and over 2 hours of yoga spread throughout the week.

Stress Management:  (B) Work was busier than normal this week and I only had one day off, so the stress levels were a bit elevated.

Body Condition/Injuries:  (A) Body feeling strong, I did not notice anything of significance that was of any pain. 

Overall:  (A-) Overall, a nice week of training.  Nothing really to change, just keep doing what I’m doing and hope I run a decent half marathon next week.

Training Recap

Running:  36 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours and 15 minutes

Total Exercise Time:  10 hours, 49 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – Interval Run, 5 x 1000m (4:01, 3:55, 3:45, 3:43 and 3:50) w/400m rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  4:22, 4:17, 4:11, 4:07 and 4:03)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Thursday – Tempo Run 2 miles EZ, 4 miles @ tempo pace (6:25, 6:23, 6:20 and 6:18), 2 mile EZ, 20 minutes yoga (Previous Training Cycle:  6:49, 6:51, 6:43 and 6:41)

Friday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Saturday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Sunday – Long Run, 20 miles (average pace 7:24/mile), 20 minutes yoga (Previous Training Cycle:  average pace 7:52/mile on hilly terrain- not exactly an apples to apples comparison since I ran on flat terrain this morning.)

Training Plan

m2b-training-plan-wk4

 

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2014 Mountains to Beach Marathon Training Update (Week 3 of 16)

Week 3 was another solid week of training.  I’m feeling good and believe I’m making progress.  I just hope I don’t peak too early, that has been a problem with my past training cycles.  However, I’m keeping the mileage relatively low and don’t feel like I’m pushing the limits during my runs, so I think I’ll be okay.  I have a half marathon in a couple weeks, so that should give me a good assessment of where I’m at fitness-wise.

Yogi  Dec 19, 1996 - Feb 22, 2014

Yogi
Dec 19, 1996 – Feb 22, 2014

On another note, our beloved basset hound who was over 18 years old was put to sleep yesterday.  We’ve had him since we first got married, so it was a very painful and sad day – he was such a character and gave us so many wonderful memories.  I tried to put it off as long as possible, but he noticeably began to get weaker about two weeks ago and could hardly walk to go outside.  After consulting with the vet, we decided it was time…probably one of the hardest decisions I’ve had to make and I’m hoping I made the right decision – I don’t think it is ever easy.  I’m so grateful that God gave us 18 wonderful years with this crazy character and he’ll continue to live in our memories for the remainder of our life here on this earth.  Rest in peace, Yogi Boy…..

Report Card

m2b-grade-wk3Running:  (A) 33 miles of running this week.  Ran intervals (1200m, 1000m, 800m, 600m and 400m) on Tuesday, 5-mile tempo on Thursday and a 17-mile long run on Sunday.  All three runs were quality runs and within the planned pace.

Sleep:  (B+) About 7 to 8 hours of sleep each night with a short afternoon nap.  The quality of sleep wasn’t great due to the stress of knowing it was time to put my dog to sleep.

Diet/Hydration:  (A)  Maintained good hydration and ate a lot of whole plant based foods. Cut back on the sweets and avoided overeating at dinner, my two weak spots.

Weight/Body Fat:  (A) Weight decreased 1.8 lbs from 143.6 lbs for 141.8 lbs.  Body fat decreased 0.4% from 8.4% to 8.0%.

Cross-Training/Stretching:  (A) Incorporated a good amount of quality cross-training.  3 hours on the bike trainer; two 30-minute core/strength sessions; and over 2 hours of yoga spread throughout the week.

Stress Management:  (B) Work stress was manageable, but having to make the decision to put my dog to sleep weighed heavily on me.

Body Condition/Injuries:  (A-) Nothing of significance, although very mild pain in my left knee (MCL) during my long run this morning.  Also, seems like the plantar fasciitis was mildly present, but hardly noticeable – probably need to start rolling the bottom of my feet on a golf ball.

Overall:  (A-) Another solid week of training.  Nothing really to change, just keep doing what I’m doing.

Training Recap

Running:  33 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours and 15 minutes

Total Exercise Time:  10 hours, 24 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – Interval Run, 1200m (4:39), 1000m (3:49), 800m (2:57), 600m (2:13) and 400m (1:25) w/200m rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  4:54, 4:00, 3:06, 2:21 and 1:31)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Thursday – Tempo Run 2 miles EZ, 5 miles @ tempo pace (6:34, 6:36, 6:29, 6:30 and 6:20), 1 mile EZ, 20 minutes yoga (Previous Training Cycle:  6:51, 6:53, 6:54, 6:54 and 6:39)

Friday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Saturday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Sunday – Long Run, 17 miles (average pace 7:18/mile), 20 minutes yoga (Previous Training Cycle:  average pace 9:35/mile – not an apples to apples comparison, last training cycle was running up and down a mountain)

Training Plan

m2b-training-plan-wk3

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2014 Mountains to Beach Marathon Training Update (Week 2 of 16)

Solid, but uneventful, second week of training.  Unlike most of the country, the weather in San Diego has been perfect for running.  This is great for consistency and being able to build upon the prior weeks of training.  I’m starting this training cycle with a good base from my last training cycle, so I’m hoping to be in a position to attempt a PR for this upcoming marathon.  But we’ll see how things progress, it is still early and I just need to focus on one week at a time.

Report Card

m2b-grade-wk2

Running:  (A) 30 miles of running this week.  Ran 4 x 800m intervals on Tuesday, 5-mile tempo on Thursday and a 15-mile long run on Sunday.  All three runs were quality runs and within the planned pace.

Sleep:  (A) About 8 hours of sleep each night with a short afternoon nap.

Diet/Hydration:  (B)  Maintained good hydration, ate a good amount of whole foods, but have been overeating at dinner as well as indulged on too many sweets.  Really need to be more disciplined on my diet, I eat well most of the time, but sabotage some of those efforts by snacking or eating that extra serving I really don’t need.

Weight/Body Fat:  (B) Weight increased from 143.0 lbs for 143.6 lbs.  Body fat increased from 8.2% to 8.4%.

Cross-Training/Stretching:  (A) Incorporated a good amount of quality cross-training.  3 hours on the bike trainer; two 30-minute core/strength sessions; and over 2 hours of yoga spread throughout the week.

Stress Management:  (A) Busy week at work, but stress was manageable.

Body Condition/Injuries:  (A) Nothing of significance.  

Overall:  (A-) Good week of training, just need to be more conscious of what I eat.

Training Recap

Running:  30 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours and 15 minutes

Total Exercise Time:  10 hours, 7 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – Interval Run, 4 x 800m w/2 minutes rest jog between intervals (2:53, 2:50, 2:57, 2:59), 20 minutes yoga  (Previous Training Cycle:  3:03, 2:58, 3:01 and 2:59)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Thursday – Tempo Run 2 miles EZ, 5 miles @ tempo pace (6:52, 6:46, 6:36, 6:34 ad 6:24), 1 mile EZ), 20 minutes yoga (Previous Training Cycle:  7:10, 7:11, 7:06, 7:03 and 6:46)

Friday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Saturday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Sunday – Long Run, 15 miles (average pace 7:21/mile), 20 minutes yoga (Previous Training Cycle:  average pace 8:40/mile)

Training Plan

m2b-training-plan-wk2

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