Another productive and uneventful week of training. I’m continuing to stick closely to the training plan and feel the training effect taking root. Although my interval speed is not even close to where I was hoping to be, my tempo and long run paces continue to build confidence. I’m not sure what is going on with my Tuesday intervals, but maybe it is due to the fact that my legs are still fatigued from the Sunday’s long run and it is very early in the morning (4:30 to 5:30 am) when I do run them. I must admit that 10 weeks into this training cycle, it does take an effort to stay motivated, but highs and lows are expected and you just need to keep pushing forward.
Running: (A-) 35 miles of running this week. Ran intervals on Tuesday, long tempo run on Friday and 15-mile long run on Sunday.
Sleep: (A) Continue to get a solid 8+ hours of sleep each nights with short afternoon naps.
Diet/Hydration: (B) Made an effort to drink more water this week and improve my hydration. My diet was okay, but there was some room for improvement.
Weight/Body Fat: (B) Continue to move in the wrong direction, fourth week in a row where I gained weight. However, I think much of this weight is related to my efforts to drink more water and stay hydrated. Weight increased 1.0 lbs from 146.6 to 147.6 lbs. My body fat another increased 0.2% from 9.1% to 9.3%.
Cross-Training/Stretching: (A) Solid week of cross-training – spin bike, yoga, strength and core training.
Stress Management: (A) Not much stress this week.
Body Condition/Injuries: (A) My body condition seems to be as good as it has been in over a year. A couple very minor aches, but nothing noticeable when running.
Overall: (A-) Very good week of training overall.
Running: 35 miles
Core/Strength: 1 hour
Bike Trainer: 3 hours
Yoga: 2 hours, 37 minutes
Total Exercise Time: 10 hours, 54 minutes
Monday – 15 minutes yoga, 45 minutes bike trainer, 20 minutes yoga
Tuesday – Interval Run, 6 x 0.75 mile (5:06, 5:01, 4:59, 4:52, 4:57, 4:47), w/2 to 4 minute rest jog between intervals, 20 minutes yoga
Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga
Thursday – 15 minutes yoga, 45 minutes bike trainer, 20 minutes yoga
Friday – Tempo Run, 1 mile EZ, 10 miles at tempo pace (6:47 ~ 7:00 pace), 0.5 miles EZ, 20 minutes yoga
Saturday – 15 minutes core, 15 minutes strength, 45 minutes bike trainer, 15 minutes yoga
Sunday – Long Run (15 miles – average pace 7:12), 20 minutes yoga