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.
Running: (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.
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