2014 Carlsbad Marathon Training Update (Week 12 of 16)

The marathon is less than a month away and I’m right where I was hoping to be with my training.  Only one more hard week of training, then I’ll begin to ratchet it down the next three weeks.  Had another solid week of training.

Report Card

2014-carlsbad-grade-wk12Running:  (A) 34 miles of running this week.  Ran intervals on Tuesday, long tempo on Thursday and 15-mile long run on Sunday.  All quality runs.

Sleep:  (B) Got close to 8 hours of sleep most nights, but the quality was not great.

Diet/Hydration:  (A-) Decent effort in minimizing the junk food and eating lots of fruits and vegetables.  Moving back toward a mostly plant-based diet.

Weight/Body Fat:  (A) Second week in a row of losing weight.  My weight decreased 0.9 lbs from 146.5 to 145.6 lbs.  My body fat decreased 0.2% from 9.0% to 8.8%.

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

Stress Management:  (A) Relatively stress free week.

Body Condition/Injuries:  (A) Nothing of significance to report.

Overall:  (A) Another good week all around.

Training Recap

Running:  34 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours, 22 minutes

Total Exercise Time:  10 hours, 29 minutes

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

TuesdayInterval Run, 3 x 1 mile (6:32, 6:20 and 6:11), 400m rest jog between intervals, 20 minutes yoga

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

ThursdayTempo Run, 1 mile EZ, 10 miles @ tempo (6:38 ~ 7:00/mile pace), 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 (15 miles – average pace 7:12), 20 minutes yoga

Training Plan

2014-carlsbad-training-plan-wk12

 

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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.
This entry was posted in Running, San Diego, Training, Yoga and tagged , , , . Bookmark the permalink.

2 Responses to 2014 Carlsbad Marathon Training Update (Week 12 of 16)

  1. mawil1 says:

    I like the way you score yourself for sleep, hydration stress etc. a very holistic approach ! Enjoy your last week of training before the taper slowing down is hard !

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