Down to 3 weeks before the America’s Finest City Half Marathon. The training effect is beginning to take root and every week I seem to be improving a bit. With the higher humidity, resulting in a slower pace, it has been difficult to assess my fitness level. But my confidence is building and should be able to run an okay half marathon come race day.
Running: (B) Ran 32 miles this week. Ran 8 x 800s intervals on Tuesday, 6-mile tempo on Thursday and a moderately paced 15 mile long run on Sunday. Although I ran the mileage for every workout, my tempo run and long run were sub-par.
Sleep: (A) 7 – 9 hours of sleep most nights and short afternoon nap on a few days. Quality of the sleep was pretty good this week.
Diet/Hydration: (A) Kept hydrated and ate balanced whole food meals. For the most part, I continue to stay away from processed foods and refined sugars.
Weight/Body Fat: (A) My weight fell 0.9 lbs from 145.9 lbs to 145.0 lbs and body fat fell 0.3% from 9.0% to 8.7%. I’m about where I hoped to be before the half marathon, so just need to maintain my weight in this range for the next three weeks.
Cross-Training/Stretching: (A) Lots of quality cross-training this week. 3.25 hours on the bike trainer; one round of golf; three 15-minute core sessions; three 20 – 25 minute strength training sessions; and four 20-minute yoga sessions.
Stress Management: (A) Stress was relatively low this week.
Body Condition/Injuries: (B) MCL injury in left knee about the same as last week. It no longer bothers me, but it’s still not 100%. Mild plantar fasciitis in the left and right heal – no change from last week.
Overall: (A) Another solid week.
Running: 32 miles
Total Exercise Time: 10 hours, 34 minutes
Monday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga
Tuesday – Interval Run, 8 x 800s w/2 minute jog between intervals 3:10, 3:11, 3:13, 3:10, 3:13, 3:14, 3:04 and 3:03), 20 minutes strength
Wednesday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga
Thursday – Tempo Run 1 mile warm-up, 6 miles @ tempo pace (6:44, 7:23, 6:45, 6:53, 6:57, 7:09) 1.5 miles cool-down, 20 minutes strength
Friday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga
Saturday – 1 hour bike trainer, 1 round of golf, 25 minutes strength
Sunday – Long Run, 15 miles (average pace 8:13/mile), 20 minutes yoga