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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