Only 2 more weeks before the Tokyo Marathon! Starting to get excited. This was the first taper week, where I reduced mileage about 25%. Still kept up the intensity of each run, but just ran fewer miles. I’ll reduce mileage another 25% this week, but again the intensity of each run will remain the same.
On a scale of 1 to 10, I would rate this week a 9. Had a good interval run (8 x 800s) on Tuesday, a solid tempo run on Friday, and a effortless marathon pace long run on Sunday. The key over the next two weeks is to really rest the body, which is difficult after being training relatively hard over the past three months – but I know it is important to do. I’ll probably continue the cross-training this week with the spin bike and strength training, but will eliminate it altogether the last week.
Overall, I’m feeling pretty good physically and no significant pains to speak of. Today’s 16 mile long run at marathon pace was almost too easy. I’ve got a sports massage scheduled today as well as next Sunday, which I’m looking forward to.
My diet has been balanced and I’m staying within a comfortable weight race range. I did gain a pound this past week, but I’m not overly alarmed, just need to try and take longer leisurely walks and bike rides to compensate for the calories I’m not burning due to reduced running. Been getting adequate rest, normally 7 – 8 hours of sleep a night this week (plus a mid-day catnap of about 30 minutes).
For this upcoming week, I will run 800 intervals (6 x 800s @ 5:42pace, 90 second rest between intervals) on Tuesday, an 6 mile tempo (sub-7 minute pace) on Thursday, and a long run of 10 miles on Sunday around marathon pace. I’ll do my normal cross-training routine of riding the spin bike, yoga, and kettlebell on the other days.
Detailed recap of my workouts this week.
2/6, Monday – Spin Bike (50 minutes, 100 RPMs, 500 calories burned)
2/7, Tuesday (8 x 800s Intervals, Treadmill, 2% incline, 7 miles) – Ran 8 x 800s on the treadmill @ 2:51 per 800 (5:42/mile pace). 90 second rest between intervals. It was a bit of an effort after having run a half marathon on Sunday. No significant pains, seems like bottom of right toe is getting better. Ran in my new Newton Distance shoes and they are noticably lighter. Really felt comfortable running in them today. Got about 8 hours sleep last night.
2/8, Wednesday – Kettlebell Strength Training and Yoga (60 minutes)
2/9, Thursday – Spin Bike (50 minutes, 100 RPMs, 500 calories burned)
2/10, Friday (Tempo, 8 miles, average pace 6:45/mile) – Good tempo run today. Weather not bad, 37 degrees, 57% humidity, NNE 7 mph wind. Mild pain in right toe. Got about 7.5 hours sleep. Ran in Newtons Distance.
2/11, Saturday – Kettlebell Strength Training and Yoga (60 minutes)
2/12, Sunday (Long Run, 16 miles, average pace 7:10) – Great run today, ran at marathon pace. Excellent weather, mid-40s, sunny, N 18 mph wind. No fluids during run and only 1 gel prior to the run. Also, did not make any rest room stops. 8 hours sleep last night. Ran in Newton Distance. No pains.
Total Running Miles – 31 miles (week’s goal – 30 miles)
Cross-Training – Two 50 minute sessions on spin bike Monday and Friday
Kettlebell Strength/Yoga – 2 hours