Only 4 more weeks before the America’s Finest City Half Marathon. At this point in my training cycle, I know I’m not in a position to break my half marathon PR of 1:25:12, but feel I may be able to run between a 1:30 to 1:35 come race day. I was hoping when I started this training cycle, I would have a shot at breaking 1:30, but with the knee injury the first few weeks, it has put me in a position where that is a long shot. The positive is that I’m for the most part over the knee injury and beginning to build a foundation to incrementally improve over the next few weeks.
This past week was another solid week of training. The running pace has slowed, but I mainly attribute that to the warmer temperatures and higher humidity. In addition to running, continuing to incorporate an abundance of various cross-training activities.
Sleep: (B) 7 – 8 hours of sleep most nights and short afternoon nap on a few days. Would like to get at least two nights a week with 9 hours of sleep.
Diet/Hydration: (A) Kept hydrated and ate balanced meals. Continue to minimize processed foods and refined sugars.
Weight/Body Fat: (A) My weight fell 0.1 lbs from 146.0 lbs to 145.9 lbs and body fat remained unchanged at 9.0%.
Cross-Training/Stretching: (A) Lots of quality cross-training this week. 3.25 hours on the bike trainer; one mountain bike ride; three 15-minute core sessions; three 20 – 30 minute strength training sessions; and four 20-minute yoga sessions.
Stress Management: (A) Stress was low this week.
Body Condition/Injuries: (B) MCL injury in left knee continues to improve – probably about 95% healed. Doesn’t really bother my running anymore. Mild plantar fasciitis in the left and right heal – no change from last week.
Overall: (A) Another solid week.
Running: 31 miles
Total Exercise Time: 11 hours, 38 minutes
Monday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga
Wednesday – 15 minutes core, 45 minutes bike trainer, 1 hour mountain bike ride
Thursday – Tempo Run 1 mile warm-up, 6 miles @ tempo pace (7:21, 6:58, 7:05, 6:58, 6:56, 6:43) 1.25 miles cool-down, 20 minutes strength
Friday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga
Saturday – 30 minutes strength, 1 hour bike trainer, 20 minutes yoga
Sunday – Long Run, 15 miles (average pace 8:08/mile), 20 minutes yoga