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

Advertisements
This entry was posted in Running, San Diego, Training, Yoga and tagged , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s