2014 Carlsbad Marathon Training Update (Week 4 of 16)

Continuing to make progress, feeling stronger every week.  The speed is gradually making its way back as well as the endurance.  Finished a 20-mile run this morning with lots of rolling hills at a sub-8 minute pace and didn’t feel totally expended at the end.  Since I don’t like carrying anything when I run, I’ve also been experimenting by not taking in fluids or gels during my long runs and it doesn’t seem to be a problem.  So far, so good.

Report Card

carlsbad-grade-wk4Running:  (A-) 37 miles of running this week.  Ran intervals on Tuesday, tempo on Thursday and a 20 mile hilly long run on Sunday.  My interval speed is still not where it needs to be yet, but maintaining good paces for my tempo and long run.

Sleep:  (A) Solid 8 hours of sleep every night with a few short afternoon naps.  Felt rested all week.

Diet/Hydration:  (A-) Maintained good hydration and ate healthy a lot of whole foods – with the exception of Saturday.  Have been eating a little more carbs, but not too much more.

Weight/Body Fat:  (A) Lost 1.8 lbs this week.  Weight decreased from 147.8 lbs to 146.0 lbs and body fat from 9.3% to 9.0%.

Cross-Training/Stretching:  (A-) Decent amount of cross-training on the bike, but a little light on the strength workouts this week.

Stress Management:  (A-) Relatively stress-free week.

Body Condition/Injuries:  (A-) Right hip has a little soreness, but doesn’t seem to bother me when I run.  Very mild plantar fasciitis in the left and right heal, but hardly noticeable.

Overall:  (A-) Almost a perfect week of training, just need to tweak a few things.

Training Recap

Running:  37 miles

Core/Strength:  45 minutes

Bike Trainer:  2 hours, 15 minutes

Yoga:  2 hours, 30 minutes

Total Exercise Time:  10 hours, 21 minutes

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

Tuesday – Interval Run, 5 x 1000m (4:22, 4:17, 4:11, 4:07 and 4:03), 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, 4 miles @ tempo pace (6:49, 6:51, 6:43 and 6:41), 2 miles EZ, 20 minutes yoga

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

Saturday – Off

Sunday – Long Rolling Hill Run, 20 miles (average pace 7:52/mile), 20 minutes yoga

Training Plan

carlsbad-training-plan-wk4

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About runninginspired

I’m in my mid-40s and have been running for about 19 years. I have finished 24 marathons with a personal best time of 3:04. I currently reside in San Diego, CA. I enjoy running since it keeps you honest and will give back what you put into it. Work hard, but smart, and good results will eventually follow. I like to experiment with training plans, gadgets, shoes, and nutrition to find what works for me. The primary purpose of this blog is to document my training and thoughts about running in my ongoing quest to improve my fitness and health.
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