Yesterday I posted my training plan for the Nagano Marathon that will take place on April 15th – less than 6 weeks away. Having just finished the Tokyo Marathon a week ago, I’m currently in a somewhat recovery period. I plan to have another moderate week of training before I turn up the intensity.
I’ve been recovering well from last week’s marathon and have no pains or injuries. The goal is to basically maintain my current fitness level for another six weeks and make another attempt at running a 3:10 marathon.
I ran three times this week, twice on the treadmill (Tuesday and Thursday) and a long run yesterday (Saturday). The treadmill runs were at a relatively leisurely pace to try and limber up and get some blood flow through the legs. Yesterday’s 20 mile long run was a bit labored, but was able to push the run to around marathon pace for the last few miles. If there is anything I should have done this past week, which I didn’t, was to use the massage stick and foam roller a lot more.
The diet this week was well balanced and I’m within a comfortable weight race range (140 ~ 145 lbs). Yesterday my weight stood at 143.5 lbs (65.1 kg), about 1 lb less than last week. Been getting good rest, normally 7 – 8 hours of sleep every night (plus a mid-day catnap of about 30 minutes).
As for running this upcoming week, I will do 800 intervals on the treadmill (6 x 800s @ 5:42 pace, 90 second rest between intervals) on Tuesday, 8 mile tempo run on Thursday, and 20 mile long run on Sunday. I’ll also do two 60-minute sessions on the spin bike on Monday and Friday. I’ll do my strength training and yoga on Wednesday and Saturday.
Detailed recap of my workouts this week.
2/27, Monday – Spin Bike (60 minutes, 95 RPMs, 500 calories burned)
2/28, Tuesday (Easy Run, Treadmill, 2% incline, 7 miles) – Easy post marathon run on the treadmill. Other than quads being a little sore, felt pretty good. Got about 7 hours sleep last night. No injuries. Ran in Newton Distances,
2/29, Wednesday – Kettlebell Strength Training and Yoga (60 minutes)
3/1, Thursday (Easy Run, Treadmill, 2% Incline, 7 miles) – Good run, recovering well from the marathon. Still legs a bit sore, but not bad at all. Ran in Nike Frees. Got about 7 hours sleep.
3/2, Friday – Spin Bike (60 minutes, 95 RPMs, 500 calories burned)
3/3, Saturday – (Long Run, 120 miles, average pace 8:11) – Kept the pace pretty easy today since I’m still recovering from the Tokyo Marathon. Overall, felt okay, but not great. Was able to pick up the pace a bit at the end. No major pains. Got 8 hours sleep last night. Mid-40s, 17 mph wind, and sunny.
3/4, Sunday – Kettlebell Strength Training and Yoga (60 minutes)
Total Running Miles – 35 miles (week’s goal – 34 miles)
Cross-Training – Two 60 minute sessions on spin bike Monday and Friday
Kettlebell Strength/Yoga – 2 hours