Knocked out another solid week of training this week. This week I was a little more disciplined all around (e.g., better sleep and diet) and as a result I feel I’m getting close to my peak conditioning. Hopefully, I can carry this discipline for the next four weeks and make an attempt at a PR for the marathon.
I ran the La Jolla Half Marathon this morning. My goal going into the race was to make it a long tempo run and avoid any damage to the body. I didn’t rest or taper for this race. I was thinking maybe I’d finish between 1:30 to 1:35. I actually ran a 1:28, which surprised me since the course is EXTREMELY hilly (875 ft of elevation gain) and I didn’t feel I was pushing it too hard throughout the race. Also, no blisters or notable aches after the run, but tomorrow will be the real test. Hopefully, that’s a good sign of my fitness level at this point in my training cycle. As of last night, I was thinking it was a bad idea to run a half marathon this close to my marathon, but I think it will actually work out well since I still feel relatively fresh after the race. By the way, although the La Jolla Half Marathon is definitely not a PR type course, it was probably one of the most scenic and beautiful courses around – would highly recommend it if you are in the area.
Only one more really hard week of training before I begin the three week taper process. It’s been an interesting training cycle so far, where the initial few weeks were great, followed by a few weeks of so-so workouts, and now it appears I’m on the upswing again. I guess that’s how most training cycles go, there are ups and downs, you just need to work through it.
Running: (A) 27 miles of running this week. Ran intervals on Wednesday, tempo on Friday and half marathon on Sunday. All runs were solid.
Sleep: (A-) Got 8 hours of sleep most nights and short afternoon naps during the day. I really notice a difference when I get anything less than 8 hours, seems to be the magic number for me.
Diet/Hydration: (A-) Ate pretty well most of the week, moderated any indulgences. I’ve been sticking to a mostly plant based whole foods diet and the less I deviate from it, the better I seem to run and recover.
Weight/Body Fat: (A-) Weight is finally moving downward. My weight decreased 0.3 lbs from 144.8 lbs to 144.5 lbs. Body fat remained unchanged at 8.6%.
Cross-Training/Stretching: (A-) Reduced my weight training a bit this week since I had a race scheduled on Sunday. About 3 hours on the bike trainer; 45 minutes of core/strength sessions; and 2 hours of yoga spread throughout the week.
Stress Management: (A-) Work was busy this week, stress was moderate.
Body Condition/Injuries: (A-) Earlier in the week I had some pain on the outside of my right knee. So I pushed my intervals and tempo run one day to the right to give it a little more rest and not aggravate it. By Wednesday, the pain pretty much disappeared and I didn’t feel anything during today’s half marathon. No other significant pains to speak of this week.
Overall: (A-) Another very solid week of training.
Running: 27 miles
Core/Strength: 45 minutes
Bike Trainer: 3 hours
Yoga: 2 hours
Total Exercise Time: 8 hours, 49 minutes
Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga
Tuesday – 15 minutes core, 45 minutes bike trainer, 7 minutes yoga
Wednesday – Intervals, 3 x 1 mile (6:17, 6:14, 6:08), w/400m rest jog between intervals, 20 minutes yoga (Previous Training Cycle: 6:32, 6:20 and 6:11)
Thursday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength
Friday – Tempo, 1 mile warm-up, 5 miles @ tempo (6:53, 6:37, 6:38, 6:37 and 6:31), 1 mile cooldown, 20 minutes yoga (Previous Training Cycle: N/A)
Saturday – 15 minutes yoga, 37 minutes bike trainer, 15 minutes yoga
Saturday – La Jolla Half Marathon, 13.1 miles (average pace 6:45/mile), 20 minutes yoga (Previous Training Cycle: average pace 7:12/mile)