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.
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.
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
Tuesday – Interval 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
Thursday – Tempo 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
Sunday – Long Run (20 miles – average pace 7:27), 20 minutes yoga