This was a strange week of training. Although I got all my training in, the week felt rushed and full of tension – but I was also feeling a bit lethargic at the same time. I think a lot of it had to do with a busy and stressful week at work, which kind of put everything a bit off-kilter. Will make an effort this week to bring a little more balance back into my schedule and try to relax a little more.
Report Card
Running: (B+) 37 miles of running this week. Ran intervals (6 x 800m) on Tuesday, 6-mile tempo run on Thursday and 20 mile long run on Sunday. The runs were not great, think my legs were still a little fatigued from the half marathon a couple weeks ago.
Sleep: (B+) Getting about 7 to 8 hours of sleep each night with a few afternoon naps. Quality of sleep was better than the week before, but still want to consistently strive to for 8 hours of sleep a night.
Diet/Hydration: (B-) Didn’t do a good job maintaining hydration and had a couple days where I was traveling and ate too much junk. I primarily eat a plant based and whole foods diet, but the options were limited, so ended up eating stuff I normally don’t eat and I could really feel the difference in my body. Will need to plan my meals better the next time I travel.
Weight/Body Fat: (B-) As a result of not staying hydrated and not keeping to a clean diet, my weight increased 1.6 lbs from 142.0 lbs to 143.6 lbs. Body fat increased 0.3% from 8.0% to 8.3%.
Cross-Training/Stretching: (A) Incorporated a good dose of cross-training. 3 hours on the bike trainer; 1 hours of core/strength sessions; and 2 hours of yoga spread throughout the week.
Stress Management: (C) Work was very busy and putting in more hours than normal. Also, a lot of silliness and drama going on in the office, which elevated the stress levels.
Body Condition/Injuries: (A) No injuries or pains to speak of.
Overall: (B) Although a productive week, this was probably the worst week of training so far.
Training Recap
Running: 37 miles
Core/Strength: 1 hour
Bike Trainer: 3 hours
Yoga: 2 hours
Total Exercise Time: 10 hours, 42 minutes
Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga
Tuesday – Interval Run, 6 x 800m (3:10, 3:08, 3:07, 3:08, 3:05 and 2:59) w/90 seconds rest jog between intervals, 20 minutes yoga (Previous Training Cycle: 3:04, 3:00, 3:07, 2:57, 3:03 and 2:56)
Wednesday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength, 7 minutes yoga
Thursday – Tempo Run, 6 miles (6:48, 6:44, 3:39, 6:41, 6:35 and 6:36), 20 minutes yoga (Previous Training Cycle: N/A)
Friday – 15 minutes yoga, 45 minutes bike trainer
Saturday – 30 minutes core/strength, 45 minutes bike trainer, 7 minutes yoga
Sunday – Long Run, 20 miles (average pace 7:36/mile), 20 minutes yoga (Previous Training Cycle: N/A)
Training Plan
