2014 Carlsbad Marathon Training Update (Week 13 of 16)

Only three more weeks before the marathon.  Had another solid week of training, feel I’m almost at peak conditioning.  Things progressed a little slowly at the beginning of this training cycle, but as the weeks passed, I continued improve.  The main thing I did differently during this training cycle than the past was to try not to over train.  Although I tend to continue to push things a little more than I should sometimes, I made sure I limited mileage and focused on quality.  During this 16 week training cycle, I peaked at 38 miles this past week and normally ran 35 or less miles the other weeks.  Hopefully, this strategy will pay off with fresher legs come marathon day.

Next week I begin my three week taper period.  This is always a tricky part of the training cycle because you are basically trying to maintain your fitness, but also heal and recover as well as not gain a lot of weight.  So although I’ll be reducing mileage about 25% each week, I’ll continue the intensity of each run and try to closely monitor what I eat, which always seems to be harder than any of the physical training.

Report Card2014-carlsbad-grade-wk13

Running:  (A) 38 miles of running this week.  Ran intervals on Tuesday, tempo on Thursday and 20-mile long run on Sunday.  All good quality runs.

Sleep:  (B+) Got about 8 hours of sleep most nights and naps most afternoons.

Diet/Hydration:  (A) Ate lots of whole foods, lots of fruits and vegetables.  Sticking primarily with a plant-based diet.  Haven’t been eating out much recently the past few weeks, cooking and eating mostly at home.

Weight/Body Fat:  (A) Third week in a row of losing weight; finally, got under my goal of getting under 145 lbs.  My weight decreased 0.7 lbs from 145.6 to 144.9 lbs.  My body fat decreased 0.2% from 8.8% to 8.6%.

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

Stress Management:  (A) Another relatively stress free week.

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

Overall:  (A) Doesn’t get much better overall than this.

Training Recap

Running:  38 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours, 22 minutes

Total Exercise Time:  11 hours, 1 minute

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

TuesdayInterval Run, 10 x 400s (1:26, 1:24, 1:25, 1:28, 1:24, 1:27, 1:20, 1:25, 1:16, and 1:23), 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, 8 miles @ tempo (6:44, 6:48, 6:53, 6:50, 6:48, 6:44, 6:47 and 6:25), 0.5 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 7:06), 20 minutes yoga

Training Plan

2014-carlsbad-training-plan-wk13

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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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