2014 Carlsbad Marathon Training Update (Week 15 of 16)

One more week before the marathon.  For the final taper week, I’ll discontinue my cross training except for stretching and yoga.  I’ll run some short intervals on Tuesday (6 x 400s) and a short 3 mile tempo on Thursday at marathon pace.  Otherwise, I plan to keep my appetite in check, stay hydrated and get as rest as much as possible with 8+ hours of sleep each night with short afternoon naps.

Report Card

2014-carlsbad-grade-wk15Running:  (A-) 23 miles of running this week.  Ran intervals on Tuesday, tempo on Thursday and 10-mile long run on Sunday.  My intervals (5 x 1K) were okay, tempo was solid and long run was a little flat.

Sleep:  (A-) Got about 8 hours of sleep most nights and some naps in the afternoon.  Plan to get 8+ hours of sleep each night leading up to the marathon with 20 to 30 minute naps in the afternoon.

Diet/Hydration:  (A-) Ate well most of the week, primarily a plant based diet with lots of whole grains, fruits and vegetables.  Cooked all meals at home, didn’t eat out this week. Earlier in the week I indulged a bit on cake for my wife’s birthday, but otherwise, not much junk food.  Did a good job staying hydrated this week.

Weight/Body Fat:  (A-) After four weeks of losing weight, the streak was broken this week. Since I’m in the taper period, this is to be expected with the reduced activity.  Just need to try and keep my appetite in check until Thursday.  My weight increased 0.6 lbs from 144.6 to 145.3 lbs.  My body fat increased 0.2% from 8.6% to 8.8%.

Cross-Training/Stretching:  (A) Reduced effort on the cross-training – spin bike (reduced volume 33%), yoga, and a little strength and core training.

Stress Management:  (A) Relatively stress free week.

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

Overall:  (A-) Not perfect, but a decent 2nd taper week.  Just need to make sure to watch what I eat, don’t want to carry around unnecessary weight during the marathon.

Training Recap

Running:  23 miles

Core/Strength:  55 minutes

Bike Trainer:  2 hours

Yoga:  2 hours 20 minutes

Total Exercise Time:  8 hours, 5 minutes

Monday – 15 minutes yoga, 30 minutes bike trainer, 15 minutes yoga

TuesdayInterval Run, 5 x 1K (4:07, 3:59, 3:50, 3:48 and 3:55), w/400m rest jog between intervals, 20 minutes yoga

Wednesday – 15 minutes core, 30 minutes bike trainer, 10 minutes strength, 7 minutes yoga

ThursdayTempo Run, 2 mile EZ, 3 miles @ tempo (6:20, 6:17 and 6:17), 1 mile EZ, 20 minutes yoga

Friday – 15 minutes yoga, 30 minutes bike trainer, 15 minutes yoga

Saturday – 15 minutes core, 15 minutes strength, 30 minutes bike trainer, 15 minutes yoga

SundayLong Run (10 miles – average pace 7:09), 20 minutes yoga

Training Plan

2014-carlsbad-training-plan-wk15

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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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5 Responses to 2014 Carlsbad Marathon Training Update (Week 15 of 16)

  1. bpangie says:

    Why so much sleep?

    • For me personally, 8 – 9 hours of sleep each night seems to be the sweet spot for me. Anything less, I feel less than optimal.

      • bpangie says:

        Fair enough. I see you made it part of your plan. How important is it to you? How’d you come to decide sleep is that important? I ask because I know sleep is important, but never really thought to include it in my training plans and logs…

      • A few years back, I started noticing a correlation between the quality/effort required for my training runs after a good night sleep. I usually run very early during the week, around 4:30 am, right after rolling out of bed and if I’m well rested, the level of effort to maintain is a little easier. Also, I notice the recovery between workouts differs depending upon the quantity and quality of sleep. As far as my afternoon naps, I just naturally need a 20 to 30 minute rest regardless of how well I sleep each night. But I know it differs for everyone, everyone has their own body rhythm. I started tracking my sleep during my training cycles because sometimes that helps pinpoint why something may be off, why my intervals are slow or why my body may be fatigued.

      • bpangie says:

        Nice. I’ll have to think about that. Might be something to track once the kiddos start sleeping through the night… Thanks.

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