2014 Carlsbad Marathon Training Update (Week 1 of 16)

After a hectic September, it is nice to get back to a training routine.  This was the first week of a 16 week training cycle for a marathon in mid-January.  I ran the same marathon last year and I’m in much better condition as I start my training compared to last year.

I plan to make some minor adjustments to my training plan.  Instead of 3 core/strength training sessions, I am going to reduce it to 2 sessions each week.  Also, I’m going to increase the the amount of yoga from 5 sessions (~ 15 to 20 minutes each session) to 9 sessions each week.  As I get older, I’m finding the yoga stretching exercises to be beneficial in staying limber and avoiding injury.

Report Card

Grade-Wk1-CarlsbadRunning:  (A-) 29 miles of running this week.  Ran 3 x 1 mile intervals on Wednesday, short tempo on Friday and a 13 mile long run on Sunday.  All three runs were quality runs, although would have like to have run my intervals a little faster.  The speed will come back eventually.

Sleep:  (B) 6 – 8 hours of sleep most nights with a few short afternoon naps.

Diet/Hydration:  (B-)  Maintained good hydration.  Ate relatively healthy, mostly whole foods, but indulged a few times more than normal.

Weight/Body Fat:  (B) 147.3 lbs and 9.2% body fat.  Plan to lose a few pounds, would like to get under 145 lbs by the marathon.

Cross-Training/Stretching:  (A) Incorporated a good amount of quality cross-training.  2.25 hours on the bike trainer; two 30-minute core/strength sessions; and over 2 hours of yoga spread throughout the week.

Stress Management:  (B) Limited stress this week.

Body Condition/Injuries:  (B+) Mild plantar fasciitis in the left and right heal that seems to be getting better.  Otherwise, nothing of significance.

Overall:  (B) Good start to the training cycle.  Just need to try and be a little more disciplined with my diet and rest.

Training Recap

Running:  29 miles

Core/Strength:  1 hour

Bike Trainer:  2 hours and 15 minutes

Yoga:  2 hours and 10 minutes

Total Exercise Time:  9 hours, 1 minute

Monday – 15 minutes yoga, 45 minutes bike trainer

Tuesday – 30 minutes core/strength

Wednesday – Interval Run, 1 x 1 mile w/1 minute jog between intervals (6:29, 6:20, and 6:09), 20 minutes yoga  (Note:  good interval run, but need to improve the speed)

Thursday – 15 minutes yoga, 45 minutes bike trainer, 20 minutes yoga

Friday – Tempo Run 3 miles EZ, 2 miles @ tempo pace (6:25, 6:19), 3 miles EZ, 20 minutes yoga

Saturday – 30 minutes core/strength, 45 minutes bike trainer, 20 minutes yoga

Sunday – Long Run, 13 miles (average pace 7:34/mile), 20 minutes yoga

Training Plan

2014 Carlsbad Marathon Training Plan

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