2014 Carlsbad Marathon Training Update (Week 7 of 16)

I’m almost halfway through this marathon training cycle and right on track of where I was hoping to be at this point.  Had a good half marathon yesterday to assess my fitness level and it was encouraging – ran my second fastest time at that distance.  My interval speed is still lagging, but saw a little improvement this past week when I ran some 800s.

Since things are going well, just plan to keep doing what I’m doing – run three times a week (intervals, tempo, and long run) with moderate intensity cross-training on the bike trainer between runs.  I may take it down a notch in intensity during my runs this week since I ran hard during the half marathon yesterday – don’t want to invite any injuries.

Report Card

2014-Carlsbad-grade-wk7Running:  (A) 25 miles of running this week.  Ran intervals on Tuesday, easy run on Thursday and half marathon on Sunday.  Interval speed improving and had a good half marathon.

Sleep:  (A-) Solid 8 hours of sleep most nights with a few short afternoon naps.

Diet/Hydration:  (B+) Been indulging a bit on the sweets, will need to watch it.  But for the most part ate mostly whole foods and kept hydrated.

Weight/Body Fat:  (B) Gained 0.4 lbs this week.  Weight increased from 145.7 lbs to 146.1 lbs and body fat remained unchanged at 8.9%.  Weight gain was probably due to reduced activity since I was tapering toward the end of the week.

Cross-Training/Stretching:  (A-) The cross-training was reduced this week due to tapering for the half marathon, but did a good amount of yoga.

Stress Management:  (A) Relatively stress free week.

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

Overall:  (A-) Another solid week of training.

Training Recap

Running:  25 miles

Core/Strength:  30 minutes

Bike Trainer:  1 hour 30 minutes

Yoga:  2 hours, 50 minutes

Total Exercise Time:  7 hours, 50 minutes

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

TuesdayInterval Run, 6 x 800m (3:04, 3:00, 3:07, 2:57, 3:03 and 2:56) w/90 seconds between intervals, 15 minutes core, 15 minutes yoga

Wednesday – 15 minutes yoga, 45 minutes bike trainer, 10 minutes strength, 15 minutes yoga

ThursdayEZ 5 miles (average 8:53/mile)

Friday – 35 minutes yoga

Saturday – 35 minutes yoga

Sunday – Silver Strand Half Marathon, 13.1 miles (average pace 6:31/mile), 20 minutes yoga

Training Plan


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