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.
Running: (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.
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