Wrapped up my second taper week in uneventful fashion. It was a rather busy week at work for me so I had to adjust my plans slightly to make sure I at least got my key run workouts in. I ran intervals (5 x 1000s) on Tuesday, a tempo run on Friday (5 miles), and long run on Sunday (11 miles). I was only able to get one cycling session in on Monday and two strength/yoga sessions in on Wednesday and Saturday. I took Thursday completely off.
Although physically I’m putting in the training, I have not really been engaged mentally for the upcoming marathon. A combination being busy at work, racing fatigue (this is the 4th marathon in 6 months), and having my mind focused in other areas has kept me from putting too much thought into this marathon. Also, the fact that I was able to achieve a BQ qualifying time running the Tokyo Marathon may be contributing to the lack of focus. But who knows, not being so obsessed may end up being a good thing as long as I’m motivated and focused come race day. Physically I believe I’m capable of running a sub 3:10 marathon.
I went back and read my blog post on the second week of the taper in preparation to the Tokyo Marathon and amazingly this week was in close alignment of how I felt then. I had two relatively flat runs this week, just like I did as I was preparing for Tokyo. Overall, the body is feeling okay, no significant pains, although my sleep was erratic during the week due to work. It will be important that I sleep consistently well this week.
There were no major changes in my diet this week, but because of the reduced activity, I gained 1 pound – from 144.0 lbs to 145.1 lbs. This is a little above my racing weight target, but nothing I’m overly concerned about.
This upcoming week will be a minimal mileage. On Tuesday I’ll do 6 x 400s on the treadmill (6 x 400s @ 1:24, 400m recovery jog between intervals), a 5 mile marathon pace run (7:10/mile) on Thursday, a very easy 3 mile run on Friday, then the big race on Sunday. I’ll also do a 50-minute easy sessions on the spin bike on Monday and yoga sessions on Wednesday and Saturday.
Detailed recap of my workouts this week.
4/2, Monday – Spin Bike (60 minutes, 90 RPMs, 500 calories burned)
4/3, Tuesday (Intervals, 5 x 1000s, Treadmill, 2% incline, 6 miles) – 5 x 1000s in 3:37 (5:49/mile pace), 400m easy jog between intervals. Felt okay during run, got easier as the run progressed. 7.5 hours sleep. No pains. Ran in Newton Distance.
4/4, Wednesday – Kettlebell Strength Training and Yoga (60 minutes)
4/5, Thursday – Off
4/6, Friday (Tempo Run, 6 miles, 6:55/mile pace) – Foggy this morning, 48 degrees, 82% humidity, E 9 mph wind. Felt tired today, haven’t been getting much sleep this week due to work. No pains, ran in Newton distance, got 7 hours sleep.
4/7, Saturday – Kettlebell Strength Training and Yoga (60 minutes)
4/8, Sunday – (Long Run, 11 miles, average pace 7:04) – Okay run, little flat, but it was cold out. 43 degrees, 36% humidity, N 10 mph wind. Ran little faster than marathon pace. Got 8 hours sleep. Ran in Newton Distances. No significant pains.
Total Running Miles – 23 miles (week’s goal – 22 miles)
Cross-Training – One 60 minute sessions on spin bike Monday
Kettlebell Strength/Yoga – 2 hours
Week 1 – 143.5 lbs (65.1 kg)
Week 2 – 145.3 lbs (65.9 kg)
Week 3 – 142.4 lbs (64.6 kg)
Week 4 – 144.4 lbs (65.5 kg)
Week 5 – 144.0 lbs (65.3 kg)
Week 6 – 145.1 lbs (65.8 kg)