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.
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.
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
Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 15 minutes yoga
Thursday – Moderate 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
Sunday – Long Run (18 miles – average pace 7:31), 20 minutes yoga