AFC Half Marathon Training Update (Week 8 of 10)

Two weeks to go before the America’s Finest City Half Marathon.  Definitely not where I hoped to be two weeks out from the race, but feel I’m continuing to trend in the right direction and should be in a good place for my next training cycle.

This was an okay week of training, but felt flat most of the week.  I did get in a decent long run on Sunday morning which gave me a little lift at the end the week, but it was just one of those weeks where you feel you are just going through the motions.  I attribute it to not sleeping well, stress and eating out too much.

Report Card

afc-grade-wk8Running:  (B) Ran 31 miles this week.  Ran 4 x 1200s intervals on Tuesday, 6-mile tempo on Thursday and 15 mile long run on Sunday.  Although I ran the planned mileage, my interval and tempo run were flat.

Sleep:  (C) 6 – 8 hours of sleep most nights and short afternoon nap on a few days.  Quality of the sleep was erratic.

Diet/Hydration:  (B) Kept hydrated, but ate out a few times this week, so didn’t eat as healthy as I usually do.

Weight/Body Fat:  (C) My weight increased 1.7 lbs, from 145.0 lbs to 146.7 lbs.  My body fat increased 0.4% from 8.7% to 9.1%.  Will need to be a little more disciplined this week, not a good trend.

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 minute strength training sessions; and three 20-minute yoga sessions.

Stress Management:  (C) Close family member is very sick, so the stress was a little higher than usual this week.

Body Condition/Injuries:  (B) MCL injury in left knee about the same as last week.  Mild plantar fasciitis in the left and right heal – no change from last week.

Overall:  (B) Not a bad week, but not a great week either.

Training Recap

Running:  31 miles

Total Exercise Time:  9 hours, 41 minutes

Monday – 15 minutes core, 45 minutes bike trainer

Tuesday – Interval Run, 4 x 1200s w/2 minute jog between intervals (5:06, 5:07, 5:07, 5:04) – planned to run 6 x 1200s, but misprogrammed my Garmin, 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 (7:09, 7:12, 7:13, 7:24 7:16, 6:58) 1 mile cool-down, 20 minutes strength

Friday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga

Saturday – 45 minutes, 1 round of golf, 20 minutes strength

Sunday – Long Run, 15 miles (average pace 7:43/mile), 20 minutes yoga

afc-training-plan-wk8

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