2014 Carlsbad Marathon Training Update (Week 16 of 16)

Carlsbad Marathon long sleeve tech t-shirt and some pretty nice Cobian flip flops.

Carlsbad Marathon long sleeve tech t-shirt and some pretty nice Cobian flip flops.

The final week of the taper has gone very well, feeling like a caged animal at this point. This has been one of my better training cycles, so hopefully the results tomorrow will reflect it. I thought I may have been in the early stages of catching a cold yesterday, but feeling pretty good today after a solid night sleep.  Picked up my bib, long-sleeve tech shirt, and Cobian flip flops (something different and unique) yesterday from the expo. Didn’t wander around the expo too much, just got in and out and bought some gels. Been carbo-loading a bit — started eating more carbs since Thursday evening. Will try to stay off my feet for most of today, maintain hydration, have a good size pasta lunch, take an afternoon nap, have a light dinner, stretch and go to bed early – around 7:30 pm. Will wake up tomorrow morning around 3:30 am, have a cup of coffee, eat a banana and a couple Clif bars, shower, then off to the marathon.

 

Report Card

2014-carlsbad-grade-wk16Running:  (A) 11 miles of running this week.  Ran short intervals on Tuesday and short tempo on Thursday.  Felt a little sluggish during the runs, but always do during the taper period.

Sleep:  (A) Got 8+ hours of sleep every night and a 20 to 30 minute nap every afternoon.

Diet/Hydration:  (A) Ate clean all week, then started to carbo load on Thursday evening. Cooked all meals at home.  Did a good job staying hydrated this week.

Weight/Body Fat:  (A) Kept my weight in check this week.  This is always a challenge during the taper period with the reduced activity.  My weight decreased 0.4 lbs from 145.3 to 144.9 lbs.  My body fat decreased 0.2% from 8.8% to 8.6%.  My goal going into this training cycle was to get my weight down to 145 lbs, so right on target.

Cross-Training/Stretching:  (A) No cross-training other than yoga this week.

Stress Management:  (A) Relatively stress free week.

Body Condition/Injuries:  (A) Nothing of significance to report, feeling pretty good.

Overall:  (A) Close to a perfect final taper week.

Training Recap

Running:  11 miles

Core/Strength:  None

Bike Trainer:  None

Yoga:  2 hours 40 minutes

Total Exercise Time:  4 hours, 4 minutes

Monday – 15 minutes yoga morning and 15 minutes yoga evening

TuesdayInterval Run, 6 x 400s (1:29, 1:24, 1:25, 1:25, 1:20 and 1:25), w/400m rest jog between intervals, 20 minutes yoga evening

Wednesday – 15 minutes yoga morning and 15 minutes yoga evening

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

Friday – 15 minutes yoga morning and 15 minutes yoga evening

Saturday – 15 minutes yoga morning and 15 minutes yoga evening

Training Plan

2014-carlsbad-training-plan-wk16

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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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