Had another decent week of training. Next Sunday I’ll be running a half marathon, so it will be a good checkpoint to see where I am fitness-wise. It was a pretty uneventful week, but still feeling strong overall.
Sleep: (B) Getting about 7 to 8 hours of sleep each night with a short afternoon nap, but continue to wake up after midnight and it takes a good hour to get back to sleep. However, don’t feel tired, but I have been looking forward to my naps more lately.
Diet/Hydration: (B+) Little lax on maintaining good hydration and ate out a couple times this week, which I don’t like doing often. Otherwise, when I did eat at home, it was mostly plant based foods.
Weight/Body Fat: (A) Weight decreased 0.5 lbs from 141.8 lbs for 141.3 lbs. Body fat decreased 0.2% from 8.0% to 7.8%.
Cross-Training/Stretching: (A) Incorporated a good amount of quality cross-training. 3 hours on the bike trainer; two 30-minute core/strength sessions; and over 2 hours of yoga spread throughout the week.
Stress Management: (B) Work was busier than normal this week and I only had one day off, so the stress levels were a bit elevated.
Body Condition/Injuries: (A) Body feeling strong, I did not notice anything of significance that was of any pain.
Overall: (A-) Overall, a nice week of training. Nothing really to change, just keep doing what I’m doing and hope I run a decent half marathon next week.
Running: 36 miles
Core/Strength: 1 hour
Bike Trainer: 3 hours
Yoga: 2 hours and 15 minutes
Total Exercise Time: 10 hours, 49 minutes
Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga
Tuesday – Interval Run, 5 x 1000m (4:01, 3:55, 3:45, 3:43 and 3:50) w/400m rest jog between intervals, 20 minutes yoga (Previous Training Cycle: 4:22, 4:17, 4:11, 4:07 and 4:03)
Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga
Thursday – Tempo Run 2 miles EZ, 4 miles @ tempo pace (6:25, 6:23, 6:20 and 6:18), 2 mile EZ, 20 minutes yoga (Previous Training Cycle: 6:49, 6:51, 6:43 and 6:41)
Friday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga
Saturday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga
Sunday – Long Run, 20 miles (average pace 7:24/mile), 20 minutes yoga (Previous Training Cycle: average pace 7:52/mile on hilly terrain- not exactly an apples to apples comparison since I ran on flat terrain this morning.)