Completed another productive week of training. Everything seems to be falling in place and I’m about where I want to be. Did my long run on a trail this morning, which was different, but a lot of fun. Took a nasty fall early in the run after tripping on a rock, but was able to complete it in one piece. After that, i learned quickly that if you run trails, you need to always pay attention to the path in front of you and lift your feet a little higher than you would when running the roads.
Sleep: (A) 7 – 9 hours of sleep every night with a few short afternoon naps.
Diet/Hydration: (B) Maintained good hydration. Ate healthy, mostly whole foods, but continue to eat a little more than I should.
Weight/Body Fat: (B-) Weight increased 147.3 lbs to 147.8 lbs. Body fat increased from 9.2% to 9.3%. Not in the right direction, will need to cut back on some snacking.
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; 1 round of golf; and over 2.5 hours of yoga spread throughout the week.
Stress Management: (A) Low stress week.
Body Condition/Injuries: (B-) Was doing well until my little spill on the long run this morning. Right hip bruised and scrapes on the right hip, elbow, back, and left hand. Hopefully, it will heal quickly, but it may hold me back a little this week. Mild plantar fasciitis in the left and right heal. Otherwise, nothing of significance.
Overall: (B+) Productive week, just need to do a little better on my diet.
Running: 30 miles
Core/Strength: 1 hour
Bike Trainer: 2 hours and 15 minutes
Yoga: 2 hours and 40 minutes
Total Exercise Time: 10 hours, 9 minutes
Monday – 15 minutes yoga, 45 minutes bike trainer, 20 minutes yoga
Tuesday – Interval Run, 4 x 800 w/2 minute jog between intervals (3:03, 2:58, 3:01 and 2:59), 15 minutes core, 15 minutes strength
Wednesday – 15 minutes yoga, 45 minutes bike trainer, 20 minutes yoga
Thursday – Tempo Run 2 miles EZ, 5 miles @ tempo pace (7:10, 7:11, 7:06, 7:03 and 6:46), 1 miles EZ, 20 minutes yoga
Friday – 15 minutes yoga, 45 minutes bike trainer, 20 minutes yoga
Saturday – 20 minutes yoga, 1 round of golf, 30 minutes core/strength
Sunday – Long Run (trails), 15 miles (average pace 8:40/mile), 20 minutes yoga