2014 Carlsbad Marathon Training Update (Week 14 of 16)

Two weeks to go and everything seems to be on track.  Finished the first week of my three week taper.  I’ll reduce the mileage another 25% this week but maintain the intensity. Next week I’ll post my pacing strategy.

Report Card

2014-carlsbad-grade-wk14

Running:  (A-) 29 miles of running this week.  Ran intervals on Tuesday, tempo on Thursday and 13-mile long run on Sunday.  My intervals (800s) were slow this week, but had a good tempo and long run.

Sleep:  (A-) Got about 8 hours of sleep most nights and some naps in the afternoon.

Diet/Hydration:  (A-) Ate mostly a plant based diet this week, lots of fruits and vegetables. Only ate out once at a vegan restaurant, trying to cook more at home for healthier meals. Probably could have done a better job staying hydrated this week.

Weight/Body Fat:  (A) Fourth week in a row of losing weight.  I’m right where I hoped to be during this point in my training.  My weight decreased 0.3 lbs from 144.9 to 144.6 lbs.  My body fat remained unchanged at 8.6%.

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

Stress Management:  (A) Off work this week, stress free.

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

Overall:  (A) Good first taper week, just need to continue to keep the weight in check.

Training Recap

Running:  29 miles

Core/Strength:  30 minutes

Bike Trainer:  2 hour 15 minutes

Yoga:  2 hours

Golf:  2 rounds

Total Exercise Time:  8 hours, 47 minute

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

TuesdayInterval Run, 8 x 800s (3:08, 3:02, 3:07, 3:03, 3:05, 3:07, 2:55 and 3:09), w/1:30 rest jog between intervals, 20 minutes yoga

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

ThursdayTempo Run, 2 mile EZ, 5 miles @ tempo (6:38, 6:36, 6:34, 6:30 and 6:28), 1 mile EZ, 20 minutes yoga

Friday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga (played 1 round of golf in the afternoon)

Saturday – 15 minutes yoga (played 1 round of golf in the morning)

SundayLong Run (13 miles – average pace 6:56), 20 minutes yoga

Training Plan

2014-carlsbad-training-plan-wk14

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