The marathon is next Sunday and I’m feeling confident that I’ve put myself in a position to PR. Although not a perfect training cycle, it was pretty good. I was consistent all around for the most part and avoided any significant injury. There are a number of things that could go wrong next week that may or may not be within my control that could prevent me from setting a new PR, but I think with any training cycle, the goal is to put yourself in a position for success and hope for the best.
Since this Mountains to Beach Marathon course has a gradual downhill for a good portion of race (miles 6 – 21), I plan to run relatively aggressive. If the weather cooperates – although it is not looking good – my goal is to average 7:00 minute miles, but will probably run a little faster than this during the downhill portions. If the weather is too warm, then I’ll just run by feel.
My legs felt a little heavy this past week. This is usually the case during the taper period, not sure why, but usually happens every training cycle. For the final week, I don’t plan on doing any strength or cross-training. I’ll continue to do some moderate stretching, with a short interval run on Tuesday and short marathon pace run on Thursday. Also, plan to try and get 8 to 9 hours of sleep each night, drink plenty of fluids and eat clean.
Running: (B+) 24 miles of running this week. Intervals on Wednesday, short tempo on Friday and 10 mile long run on Sunday. Legs seemed a bit fatigued this week. I used to worry about this, but this is pretty typical for me during the taper period and felt fine when it was time to run the marathon.
Sleep: (A) Got 8 hours of sleep every night and short afternoon naps during the day.
Diet/Hydration: (B+) Ate okay, but ate a few things I shouldn’t have.
Weight/Body Fat: (A-) My weight decreased 0.4 lbs from 144.0 lbs to 143.6 lbs. Body fat also decreased from 8.5% to 8.3%. Although I lost a little weight, I was hoping to be under 143 lbs by this time. However, I’m almost 2 lbs less compared to my last training cycle.
Cross-Training/Stretching: (A) About 3 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: (A) No other significant pains to speak of this week.
Overall: (A-) Good week of training for the second taper week.
Running: 24 miles
Core/Strength: 60 minutes
Bike Trainer: 3 hours
Yoga: 2 hours
Total Exercise Time: 8 hours, 53 minutes
Monday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga
Tuesday – 15 minutes core, 45 minutes bike trainer, 15 minutes yoga
Wednesday – Intervals – 5 x 1000m (4:06, 4:06, 3:57, 3:55 and 4:08), w/400m rest jog, 15 minutes strength (Previous Training Cycle: 4:07, 3:59, 3:50, 3:48 and 3:55)
Thursday – 15 minutes yoga, 45 minutes bike trainer, 15 minutes yoga
Friday – Tempo, 2 mile warm-up, 3 miles @ tempo (6:42, 6:35 and 6:20), 2 mile cooldown, 20 minutes yoga (Previous Training Cycle: 6:20, 6:17 and 6:17)
Saturday – 15 minutes core, 45 minutes bike trainer, 15 minutes strength
Saturday – Long Run – 10 miles (average pace 6:59/mile), 20 minutes yoga (Previous Training Cycle: average pace 7:09/mile)