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.
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.
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)