2014 Mountains to Beach Marathon Training Update (Week 10 of 16)

Completed a solid week of training all around.  Feel that my running is starting to improve again and I’m getting close to where I need to be with 6 weeks to go before the marathon.  The next three weeks will be the most critical portion of my training before I head into the taper, so really need to stay disciplined.

I have the La Jolla Half Marathon in two weeks.  However, as mentioned in an earlier post, I plan to just make it a long tempo run since it is too close to the marathon.  I beat myself up pretty good during my last half marathon (e.g., large blisters, a black toenail, and fatigued legs) and took a good three weeks before I felt right again.  Therefore, no preps planned for La Jolla, just plan to run by feel and not push too hard.

Report Card

m2b-grade-wk10Running:  (A) 35 miles of running this week. Ran intervals on Tuesday, tempo on Thursday and 15-mile long run on Sunday.  All runs went well.

Sleep:  (A-) Got about 8 hours of sleep each night with short afternoon naps. Slept through the night most nights, although there were a couple nights where I woke up a 2 am and had some difficulty falling back to sleep.

Diet/Hydration:  (A-) Ate well and stayed hydrated. For the most part I ate a plant based whole foods diet.

Weight/Body Fat:  (B) Weight continues its upward again.  I’m a little puzzled why my weight increased this week since I felt I was more disciplined in my eating.  My weight increased 0.4 lbs from 144.3 lbs to 144.7 lbs.  Body fat remained unchanged at 8.6%.

Cross-Training/Stretching:  (A) Incorporated all my planned 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:  (A) Work was busy, but not very stressful.

Body Condition/Injuries:  (A) No significant pains to speak of this week.  Even the minor pains seem to be subsiding.

Overall:  (A-) Another solid week of productive training.

Training Recap

Running:  35 miles

Core/Strength:  1 hour

Bike Trainer:  3 hours

Yoga:  2 hours

Total Exercise Time:  10 hours, 11 minutes

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

Tuesday – Intervals, 6 x 1200m (4:27, 4:31, 4:48, 4:45, 4:48 and 4:42) w/2 ~ 4 minutes rest jog between intervals, 20 minutes yoga  (Previous Training Cycle:  5:06, 5:01, 4:59, 4:52, 4:57 and 4:47)

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

Thursday – Tempo, 1 mile warm-up, 10 miles @ tempo (6:50, 6:49, 6:48, 6:48, 6:46, 6:50, 6:44, 6:47, 6:37 and 6:33), 0.5 mile cooldown, 20 minutes yoga (Previous Training Cycle:  7:00, 6:58, 6:56, 6:56, 6:57, 6:54, 6:52, 6:55, 6:50 and 6:47)

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

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

Saturday – Long Run, 15 miles (average pace 7:00/mile), 20 minutes yoga (Previous Training Cycle:  average pace 7:12/mile)

Training Plan

m2b-training-plan-wk10

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