2014 Mountains to Beach Marathon Training Update (Week 5 of 16)

Ran the San Diego Half Marathon this morning in 1:25:25.  Missed my PR by about 13 seconds, so close.  I was on target until I hit the big hills between miles 8 to 10 and lost a lot of time – probably at least a good minute, maybe even two.  Oh well, I have a couple more opportunities on faster courses later this year.  I’ll post a short race report within the next day or two.

Another solid week of training.  Although my training runs have been going well, been having a little trouble with the quality of my sleep and being busy at work.  I’m sure the two are related, when my stress level goes up, usually my sleep is impacted.  But otherwise, continuing to make progress.

Report Card

m2b-grade-wk5Running:  (A) 25 miles of running this week.  Ran intervals (3 x 1 mile) on Tuesday, 5-mile easy run on Thursday and a half marathon on Sunday.  All solid quality runs and within the planned pace.

Sleep:  (B-) Getting about 6 to 7 hours of sleep each night with a short afternoon nap.  I go to bed early, but been waking up in the middle of the night and having a hard time falling back to sleep.  Don’t feel overly tired, but do notice I seem to fatigue at work earlier than normal.

Diet/Hydration:  (B)  Maintained good hydration, but had to eat out a few times this week, so ended up eating things I would normally not eat.  When I did eat at home, it was mostly plant based foods.

Weight/Body Fat:  (A-) Weight increased 0.8 lbs from 141.3 lbs for 142.1 lbs.  Body fat increased 0.2% from 7.8% to 8.0%.  Although I gained a little weight, I’m still in a good range.

Cross-Training/Stretching:  (A) Incorporated a little cross-training.  1.5 hours on the bike trainer; one 30-minute core/strength sessions; and over 2 hours of yoga spread throughout the week.

Stress Management:  (B) Work was again busier than normal this week and 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.  I did develop a good size blister on my right foot after the half marathon, but shouldn’t be an issue.

Overall:  (B+) A good week of training, but far from perfect.

Training Recap

Running:  25 miles

Core/Strength:  30 minutes

Bike Trainer:  1.5 hours

Yoga:  2 hours and 15 minutes

Total Exercise Time:  7 hours, 51 minutes

Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga

Tuesday – Interval Run, 3 x 1 mile (6:13, 6:12 and 6:12) w/400m rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  6:24, 6:25 and 6:18)

Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga

Thursday – EZ5 (average pace 8:51/mile), 20 minutes yoga (Previous Training Cycle:  N/A)

Friday – 30 minutes yoga

Saturday – 35 minutes yoga

Sunday – San Diego Half Marathon (1:25:25, average pace 6:30/mile), 20 minutes yoga (Previous Training Cycle:  last half marathon 1:25:52 – November 2013)

Training Plan


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