2014 Mountains to Beach Marathon Training Update (Week 13 of 16)

So-so week of training this week.  Legs were fatigued from the half marathon last week, so my runs were slower than planned.  But the hard training is pretty much over, now it is is just three weeks of a gradual taper.  I have three primary goals during the taper:  (1) fully recover from the past three months of training; (2) don’t gain any weight, and if possible, try to lose a pound or two; and (3) focus on the peripheral stuff (i.e., getting enough sleep, eating clean, and managing stress.  I think if I can manage to get these areas right, it will set me up for a good marathon in a few weeks.

Report Card

m2b-grade-wk13Running:  (B) 38 miles of running this week. Ran intervals on Tuesday, tempo on Thursday and long run on Sunday.  All runs were slower than planned, legs were fatigued from the half marathon.

Sleep:  (A) Got 8 hours of sleep every night and short afternoon naps during the day.

Diet/Hydration:  (B) Didn’t eat as clean as I had hoped this week.  Parties at work as well as going out to eat this weekend resulted in less than optimal eating.  Will need to try and be really strict over the next few weeks on what and how much I eat.

Weight/Body Fat:  (C) Weight crept up this week.  My weight increased 0.6 lbs from 144.5 lbs to 145.1 lbs.  Body fat also increased from 8.6% to 8.7%.

Cross-Training/Stretching:  (A-) About 3 hours on the bike trainer; 55 minutes of core/strength sessions; and 2 hours of yoga spread throughout the week.

Stress Management:  (A) Low stress week.

Body Condition/Injuries:  (A) No other significant pains to speak of this week. 

Overall:  (B+) Solid week of training, but room for improvement.

Training Recap

Running:  38 miles

Core/Strength:  55 minutes

Bike Trainer:  3 hours

Yoga:  2 hours

Total Exercise Time:  10 hours, 3 minutes

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

Tuesday – Intervals, 10 x 400m (1:31, 1:31, 1:27, 1:32, 1:28, 1:29, 1:32, 1:22, 1:28, and 1:19), w/400m rest jog between intervals, 20 minutes yoga  (Previous Training Cycle: 1:26, 1:24, 1:25, 1:28, 1:24, 1:27, 1:20, 1:25, 1:16, and 1:23)

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

Thursday – Tempo, 1 mile warm-up, 8 miles @ tempo (6:57, 6:48, 7:02, 7:00, 6:56, 6:57, 6:58 and 7:04), 1 mile cooldown, 20 minutes yoga (Previous Training Cycle:  6:44, 6:48, 6:53, 6:50, 6:48, 6:44, 6:47 and 6:25)

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

Saturday – 15 minutes core, 10 minutes strength, 45 minutes bike trainer

Saturday – Long Run – 20 miles (average pace 7:35/mile), 20 minutes yoga (Previous Training Cycle:  average pace 7:06/mile)

Training Plan


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