2014 Mountains to Beach Marathon Training Update (Week 12 of 16)

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.

Report Card

m2b-grade-wk12

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.

Training Recap

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)

Training Plan

m2b-training-plan-wk12

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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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