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

2014-Carlsbad-Training-Plan-wk7

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About runninginspired

I’m in my mid-40s and have been running for about 19 years. I have finished 24 marathons with a personal best time of 3:04. I currently reside in San Diego, CA. I enjoy running since it keeps you honest and will give back what you put into it. Work hard, but smart, and good results will eventually follow. I like to experiment with training plans, gadgets, shoes, and nutrition to find what works for me. The primary purpose of this blog is to document my training and thoughts about running in my ongoing quest to improve my fitness and health.
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