2014 Carlsbad Marathon Training Update (Week 10 of 16)

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.

Report Card

Carlsbad-Grade-Wk10

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.

Training Recap

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

TuesdayInterval 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

SundayLong Run (15 miles – average pace 7:12), 20 minutes yoga

Training Plan

Carlsbad-training-plan-wk10

 

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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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3 Responses to 2014 Carlsbad Marathon Training Update (Week 10 of 16)

  1. Keep up the great training! I’ll be running the Carlsbad 1/2 marathon (training for the Surf City Marathon in February), and am really looking forward to it!

    • Thanks, should be fun. Believe the half marathon has a lot more participants and starts at a decent time. Running a half in mid-January should give you a good assessment of where you are fitness-wise for your February marathon.

      • Thank you for the insight! One of my large 2014 goals is increase my speed, so the 1/2 will help me benchmark where I am as well after 12 weeks of speed training.

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