2014 Mountains to Beach Marathon Training Update (Week 6 of 16)

This was a week of recovery from last week’s half marathon. Although I went through the motions of my training plan, my pace for the training runs were ratcheted back a couple notches. I still feel a little fatigue in my legs, but plan to get back on track this upcoming week.

Report Card

m2b-grade-wk6

Running:  (B-) 34 miles of running this week. Ran moderate paced intervals (2 x 1200m, 4 x 800m) on Tuesday, moderate paced 5-mile tempo run on Thursday and 18 mile long run on Sunday.

Sleep:  (B) Getting about 6 to 8 hours of sleep each night with a short afternoon nap. Quality of sleep has been okay, just need to consistently get close to 8 hours a night for optimal health.

Diet/Hydration:  (B+) Maintained good hydration and ate mostly plant based foods. But ate a few more sweets than I probably should have.

Weight/Body Fat:  (A) Weight decreased 0.1 lbs from 142.1 lbs for 142.0 lbs.  Body fat remained unchanged at 8.0%.  Continuing to maintain my weight under 143 lbs.

Cross-Training/Stretching:  (A-) Incorporated a good dose of cross-training.  3 hours on the bike trainer; 45-minutes of core/strength sessions; and over 2 hours of yoga spread throughout the week.

Stress Management:  (B) Work continues to be very busy and putting in more hours than normal.  Stress levels a bit elevated.

Body Condition/Injuries:  (B+) No injuries, but body was recovering from the half marathon last week.  Thought I would recover faster, but guess I pushed it more than I thought.  

Overall:  (B+) Not the most productive week of training, but good enough.

Training Recap

Running:  34 miles

Core/Strength:  45 minutes

Bike Trainer:  3 hours

Yoga:  2 hours and 15 minutes

Total Exercise Time:  10 hours, 29 minutes

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

Tuesday – Interval Run, 2 x 1200m (5:13 and 5:18) and 4 x 800m (3:20, 3:22, 3:28 and 3:12) w/400m rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  5:07, 4:56, 3:07, 3:09, 3:12 and 2:50)

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

Thursday – Tempo Run, 5 miles (6:55, 7:11, 7:09, 7:05 and 7:10), 20 minutes yoga (Previous Training Cycle:  6:45, 6:44, 6:42, 6:32 and 6:29)

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

Saturday – 15 minutes core, 45 minutes bike trainer, 10 minutes yoga

Sunday – Long Run, 18 miles (average pace 7:59/mile), 20 minutes yoga (Previous Training Cycle:  average pace 7:45/mile)

Training Plan

m2b-training-plan-wk6

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