2014 Mountains to Beach Marathon Training Update (Week 9 of 16)

It was a good week of training, although far from perfect. The speed is gradually coming back into my legs, but I still feel a little off. This has been an odd training cycle, where the first few weeks I was running great, then after half marathon during week 5, it just feels like I’ve climbing out of a hole just to get back to where I was before the half marathon.

I spent the weekend on Santa Catalina Island, which was a beautiful place to visit. I was able to get my 20-mile long run in a small one-square mile town named Avalon.  Although the island itself is pretty large, I think you need a permit to run outside the city limits. It was so early in the morning and still dark out, that I decided to keep my run within the town’s lighted streets. In order to get my 20-mile long run in, I must have run every inch of the small, but very hilly city – twice. The island hosts a trail marathon and ultra-marathon that I hope to run some day.

Report Card

m2b-grade-wk9

Running:  (A-) 36 miles of running this week. Ran intervals on Tuesday, tempo on Thursday and 20-mile hilly long run on Saturday.  The runs went okay, but not quite where I want to be 9 weeks into this training cycle.

Sleep:  (B+) Got about 8 hours of sleep each night with short afternoon naps. However, my sleep routine was a bit disrupted during the weekend getaway.

Diet/Hydration:  (B) Ate pretty well until Friday, but ate marginally well during the weekend.  Catalina had limited healthy choices and I ended up eating stuff I normally don’t eat.  There is one grocery store on the whole island, so I was able to get a bit of fruits and vegatables into my diet.

Weight/Body Fat:  (B) Weight ticked slightly upward again.  My weight increased 0.1 lbs from 144.2 lbs to 144.3 lbs.  Body fat remained unchanged at 8.6%.

Cross-Training/Stretching:  (A-) Incorporated some cross-training.  3 hours on the bike trainer; 1 hours of core/strength sessions; and 1.5 hours of yoga spread throughout the week.

Stress Management:  (A-) Work was busy, but not overly stressful this week.

Body Condition/Injuries:  (A-) Minor aches and pains in both feet, but it is the type of pain I can run through.  

Overall:  (A-) Good week of training.

Training Recap

Running:  36 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  1.5 hours

Total Exercise Time:  10 hours, 15 minutes

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

Tuesday – Intervals, 2 x 1 mile (6:14 and 6:16) and 2 x 800m (3:01 and 2:56) w/60 seconds rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  6:34, 6:22, 3:03 and 2:57)

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

Thursday – Tempo, 2 mile warm-up, 4 miles @ tempo (6:30, 6:26, 6:26 and 6:10), 2 miles cooldown, 20 minutes yoga (Previous Training Cycle:  6:34, 6:26, 6:19 and 6:07)

Friday – 15 minutes yoga, 45 minutes bike trainer

Saturday – Very Hilly Long Run (over 1,800 ft elevation gain), 20 miles (average pace 8:18/mile), 20 minutes yoga (Previous Training Cycle:  average pace 7:37/mile – but not an apples to apples comparison)

Saturday – 15 minutes core, 15 minutes strength, 45 minutes bike trainer

Training Plan

m2b-training-plan-wk9

 

 

 

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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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