2014 Carlsbad Marathon Training Update (Week 5 of 16)

Another solid week of training.  Feel I’m doing all the right things and not overdoing it.  Not sure if age is catching up with me, but my interval speed continues to lag and I haven’t seen any improvement from week to week.  I’ll just keep at it and hope the leg speed returns, probably just need to be patient.  However, my tempo runs continue to be solid, which are probably more important anyways when it comes to the longer races.  But overall, I’m pretty happy where I’m at five weeks into this training cycle.

In two weeks I’ll be running a half marathon.  That should give me an indication of where I am fitness-wise.  Looking forward to this race, it has been almost three months since my last half marathon back in August.

Report Card

2014-carlsbad-grade-wk5Running:  (A-) 33 miles of running this week.  Ran intervals on Wednesday, tempo on Friday and mountain trail long run on Sunday.  Again, my interval speed continues to lag, but tempo run was solid.

Sleep:  (A) Solid 8+ hours of sleep every night with a few short afternoon naps.  Felt great and rested everyday this week.

Diet/Hydration:  (A-) Maintained good hydration and ate healthy and mostly whole foods.

Weight/Body Fat:  (A) Lost 0.1 lbs this week.  Weight decreased from 146.0 lbs to 145.9 lbs and body fat from 9.0% to 8.9%.

Cross-Training/Stretching:  (A) Decent amount of cross-training on the bike, good core/strength workouts, and good dosage of yoga.

Stress Management:  (B+) Mostly stress-free, with a couple minor irritations along the way.

Body Condition/Injuries:  (A) Nothing significant to report on the injury front.

Overall:  (A-) Very close to a perfect week of training.  Getting the 8+ hours of sleep every night felt great, need to continue that habit.

Training Recap

Running:  33 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours, 55 minutes

Total Exercise Time:  11 hours, 52 minutes

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

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

WednesdayInterval Run, 3 x 1 mile (6:24, 6:25 and 6:18) w/1 minute rest jog between intervals, 15 minutes strength, 15 minutes yoga

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

FridayTempo Run 3 miles EZ, 3 miles @ tempo pace (6:32, 6:29 and 6:21), 2 miles EZ, 20 minutes yoga

Saturday15 minutes core, 15 minutes strength, 45 minutes bike trainer, 20 minutes yoga

Sunday – Long Mountain Trail Run, 18 miles (over 4,000 feet of elevation, average pace 9:57/mile), 20 minutes yoga

Training Plan

2014-carlsbad-training-plan-wk5

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