2014 Carlsbad Marathon Training Update (Week 8 of 16)

I’m halfway through the training cycle and the next five weeks of training will be the most important.  A solid foundation has been laid, now it will be time to sharpen the saw.  This past week was more of a recovery week after running the half marathon last Sunday.  I experienced a lot of fatigue and a little soreness in the legs for about 5 days after the race and had to take down a couple notches for my interval and tempo runs earlier in the week. However, had a very solid 18-mile long run this morning and didn’t feel any fatigue, so plan to jump back to my normal speed work intensity this upcoming week.

Report Card

carlsbad-grade-wk8Running:  (B) 35 miles of running this week.  Ran intervals (moderate pace) on Tuesday, tempo run on Thursday (moderate pace) and 18-mile long run on Sunday.

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

Diet/Hydration:  (B) Eating too many sweets, need to cut back the second half of the training cycle.  But continue to eat a lot of whole foods and kept hydrated.

Weight/Body Fat:  (B) Gained another 0.4 lbs for the second week in a row.  Weight increased from 146.1 to 146.5 lbs.  My body fat increased 0.1% from 8.9% to 9.0%.  Weight gain was probably due to indulging the sweets and snacks, need to be more disciplined over the second half of the training cycle.  Would like to try and get below 145 lbs before the marathon.

Cross-Training/Stretching:  (A-) Good dose of cross-training – spin bike, yoga, strength and core training.

Stress Management:  (A) Relatively stress free week.

Body Condition/Injuries:  (A-) Nothing significant to report on the injury front other than the fatigue and soreness in the legs earlier in the week.

Overall:  (B+) Good recovery week of training, now back to work.

Training Recap

Running:  35 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours, 7 minutes

Total Exercise Time:  10 hours, 38 minutes

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

TuesdayInterval Run, 12 x 400m (1:37, 1:43, 1:39, 1:39, 1:38, 1:35, 1:39: 1:37, 1:35, 1:39, 1:33 and 1:33) w/90 seconds between intervals, 15 minutes yoga

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

ThursdayModerate Tempo Run, 3 miles EZ, 3 miles at tempo pace (6:57, 7:09 and 6:54), 2 miles EZ, 20 minutes yoga

Friday – 15 minutes yoga, 45 minutes bike trainer, 7 minutes yoga

Saturday – 15 minutes core, 15 minutes strength, 45 minutes bike trainer, 20 minutes yoga

SundayLong Run (18 miles – average pace 7:31), 20 minutes yoga

Training Plan

2014-Carlsbad-Training-Plan-Wk8

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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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