A fun and productive week of training, feeling the training beginning to take root in the body. Lots of diversity in my training, which keeps things interesting. Pretty much fully recovered from my fall last week, although still feeling a little bit of soft tissue pain in my right hip bone. Another week and I should be fully recovered.
Been getting into the trail running the last couple of long runs. This morning a ran up a beautiful mountain trail. I could see San Diego on one side and Tijuana on the other. It took a little over an hour to reach the top with about 3,000 feet of elevation. It was tough, but great hill training, but I’m sure I’ll feel some pain tomorrow.
Running: (A-) 32 miles of running this week. Ran intervals on Tuesday, tempo on Thursday and a 17 mile long hill run on Sunday. All runs were of quality, although my interval training was a bit sub-par since I was nursing my bruised right hip. But beginning to feel my body responding to the workouts, so eventually the speed will return.
Sleep: (A-) 7 – 9 hours of sleep every night with a couple short afternoon naps. Would have been nice to have taken a few more naps this week, but felt relatively rested overall.
Diet/Hydration: (B+) Maintained good hydration and ate healthy a lot of whole foods. I’ve been reducing my carbs considerably the past few months, but beginning to introduce them back into my diet a little more as the weeks get more intense.
Weight/Body Fat: (B) Weight and body fat remained unchanged from last week – 147.8 lbs and 9.3% body fat. Was hoping to lose a little, but at least I didn’t gain anything.
Cross-Training/Stretching: (A) Lots of quality cross-training on the bike with two 30-minute core/strength sessions and a good dose of yoga spread throughout the week.
Stress Management: (B+) Little busy at work, but not too stressful.
Body Condition/Injuries: (B+) Recovering well from my fall last Sunday. Right hip close to fully healed and plantar fasciitis in the left and right heal is hardly noticeable.
Overall: (B+) Good week, just need to work on my diet.
Running: 32 miles
Core/Strength: 1 hour
Bike Trainer: 3 hours
Yoga: 3 hours
Total Exercise Time: 11 hours, 30 minutes
Monday – 15 minutes yoga, 45 minutes bike trainer, 20 minutes yoga
Tuesday – Interval Run, 1200m (4:54), 1000m (4:00), 800m (3:06), 600m (2:21) and 400m (1:31) w/200m rest jog, 15 minutes core, 15 minutes yoga
Wednesday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes strength, 15 minutes yoga
Thursday – Tempo Run 2 miles EZ, 5 miles @ tempo pace (6:51, 6:53, 6:54, 6:54 and 6:39), 1 miles EZ, 20 minutes yoga
Friday – 15 minutes yoga, 45 minutes bike trainer, 20 minutes yoga
Saturday – 45 minutes bike ride, 30 minutes core/strength, 20 minutes yoga
Sunday – Long Hill Run (mountain trail), 17 miles (average pace 9:35/mile), 20 minutes yoga