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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