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.
Running: (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.
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
Tuesday – Interval 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
Thursday – Tempo 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
Sunday – Long Run (10 miles – average pace 7:09), 20 minutes yoga