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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