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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