2014 Mountains to Beach Marathon Training Update (Week 4 of 16)

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.

Report Card

m2b-grade-wk4Running:  (A) 36 miles of running this week.  Ran intervals (5 x 1000m) on Tuesday, 4-mile tempo on Thursday and a 20-mile long run on Sunday.  All solid quality runs and within the planned pace.

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.

Training Recap

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.)

Training Plan

m2b-training-plan-wk4

 

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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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