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.
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.
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
Wednesday – Interval 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
Friday – Tempo Run 3 miles EZ, 3 miles @ tempo pace (6:32, 6:29 and 6:21), 2 miles EZ, 20 minutes yoga
Saturday – 15 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