2014 Mountains to Beach Marathon Training Update (Week 14 of 16)

Only two weeks to go before the marathon.  This has been a good training cycle and feel pretty good going into the race.  Earlier in the week I was having some knee problems, so had to scrap my interval run early on Tuesday and moved my tempo run to Friday.  With a couple more days of rest, the pain has gone away.  This is the third time this training cycle where I’ve had problems with my right knee, usually after a 20-mile long run, but after a few days of rest, the pain goes away.  I think I’ll be fine going into the marathon, but probably need to adjust my next full marathon training plan to give more rest (i.e., two full days instead of one) between my long runs and interval runs.  Otherwise, it has been a good week of training.

Report Card

m2b-grade-wk14

Running:  (B) 25 miles of running this week.  Started my interval run on Tuesday, but had to scrap it after the first interval since I felt some pain in my right knee.  Continued my running week with a tempo run on Friday and long run on Sunday.  The tempo and long runs were solid.

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

Diet/Hydration:  (A) Ate pretty clean this week, mostly whole foods with plenty of fruits and vegetables.  Kept the sweets to a minimum and kept hydrated.

Weight/Body Fat:  (A) My weight decreased 1.1 lbs from 145.1 lbs to 144.0 lbs.  Body fat also decreased from 8.7% to 8.5%.

Cross-Training/Stretching:  (A) About 3.5 hours on the bike trainer; 60 minutes of core/strength sessions; and 2 hours of yoga spread throughout the week.

Stress Management:  (A) Low stress week.

Body Condition/Injuries:  (B) Right knee problems earlier in the week.  After a few days rest, seem to be okay now.  No other significant pains to speak of this week. 

Overall:  (A-) Solid week of training for the first taper week.

Training Recap

Running:  25 miles

Core/Strength:  60 minutes

Bike Trainer:  3.5 hours

Yoga:  2 hours

Total Exercise Time:  9 hours, 24 minutes

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

Tuesday – Intervals – planned 8 x 800s, but quit after the first interval, 30 minutes on the bike trainer, 20 minutes yoga  (Previous Training Cycle: 3:08, 3:02, 3:07, 3:03, 3:05, 3:07, 2:55 and 3:09)

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

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

Friday – Tempo, 2 mile warm-up, 5 miles @ tempo (6:32, 6:37, 6:35, 6:26 and 6:25), 1 mile cooldown, 20 minutes yoga (Previous Training Cycle:  6:38, 6:36, 6:34, 6:30 and 6:28)

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

Saturday – Long Run – 13 miles (average pace 6:55/mile), 20 minutes yoga (Previous Training Cycle:  average pace 6:56/mile)

Training Plan

m2b-training-plan-wk14

 

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