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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