2014 Carlsbad Marathon Training Update (Week 11 of 16)

Not much to say this week other than another good week of training.  Only 5 more weeks before the marathon and it will be here before I know it.

Report Card

carlsbad-marathon-grade-wk11Running:  (A) 36 miles of running this week.  Ran intervals on Tuesday, tempo on Thursday and 20-mile long run on Sunday.  All quality runs.

Sleep:  (A-) Continue to get about 8 hours of sleep each nights with short afternoon naps most days.

Diet/Hydration:  (A-) Made an effort to drink more water and eat a little better.  Minimized the junk food this week and ate lots of fruits and vegetables.

Weight/Body Fat:  (A) Finally reversed the trend of four weeks of weight gain.  My weight decreased 1.1 lbs from 147.6 to 146.5 lbs. My body fat decreased 0.3% from 9.3% to 9.0%.

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

Stress Management:  (B) Modest amount of stress this week.

Body Condition/Injuries:  (A) My body is holding up well, I think the cross-training and yoga are helping a lot in minimizing injury and improving recovery. 

Overall:  (A-) Very good week of training.

Training Recap

Running:  36 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours, 22 minutes

Total Exercise Time:  10 hours, 54 minutes

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

TuesdayInterval Run, 1000m, 2000m, 1000m and 1000m (3:56, 7:49, 3:53 and 3:50), 400m rest jog between intervals, 20 minutes yoga

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

ThursdayTempo Run, 2 mile EZ, 5 miles @ tempo (6:49, 6:48, 6:48, 6:37 and 6:25), 1 miles EZ, 20 minutes yoga

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

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

SundayLong Run (20 miles – average pace 7:27), 20 minutes yoga

Training Plan

carlsbad-marathon-wk11

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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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