Marathon Training Week 21!
Good evening everyone! I hope you have all had a great week! Mine was busy, but good! Work has been so busy and only looking like it is going to get busier! This week, I went to trivia and it was really fun! I also went to the movies and ate a Japanese restaurant for my brother's birthday! Ramen and takoyaki are soooo delicious 😍! I hope to go to Japan one day! That is the dream!
Here is my training week in review:
Here is my training week in review:
Week 21: Marathon Specific Training
Monday 9/16/19: Tempo Run
2 mile Warm Up
3 mile Tempo at HM
1 mile Warm Down
My run was not too great this morning. I re-calculated my paces using a website and my half-marathon results. It said my new easy pace is 8:00min/mile which I did for warm up and warm down. It also said my new tempo run training pace is 6:39min/mile. I did it a little slower at 6:48min/mile. I also did not get my heart rate up to the Orange Zone, but I tried. I was just a little too tired from the half marathon. I did not do enough stretch and recovery after my half-marathon, but my legs felt nothing like last time! I walked normally!
OrangeTheory was awesome! I was not sure if I would get 12 splat points, but somehow i managed!
Upper Body:
4 sets:
Reps started at 10 for the first set. Second set was 8 reps, third set 6 reps, and fourth set was 6 reps. I thought it was a little light, but my trainer made a good point that it had been awhile since I have done this. He was right (which I have to admit to him). I was more sore than normal the next day.
2 mile Warm Up
4 x 1 mile at 10k pace with 3 minutes rest
1-2 mile Warm Down
My 1st mile pace was 8:00min/mile, Second mile pace was 7:45min/mile. 3rd mile 10k pace was 6:27min/mile. 4th and 5th mile 10k pace was 6:22min/mile. 6th mile 10k pace was 6:18min/mile. 7th and 8th mile pace was 7:03min/mile. Rest pace was between 7:30min/mile-8:00min/mile.
Thursday 9/19/19: OrangeTheory
3-5 mile aerobic run
My run went well! I didn't fall like I did last week. Yoga felt great! It is always just what I need!
Today, I had a massage and it felt really good and helped with my long run recovery. I also ate really terribly, but that's okay. I will do better these next few weeks. I have to really focus on my eating to give myself the best performance possible for my marathon!
Now, for my measurements. First, here are my last measurements.
Now, for today's measurements!
Even though my weight increased, my body fat still went down (only by a little, but still)! Yay! I am close to my body fat percentage goals and weight goals! I did bad with my eating today, both with what I ate and the amount I ate. These next few weeks, I am going to be really good about both my caloric intake as well as what I am eating. I am really hoping to be at my goal weight and goal body fat percentage by my marathon. I will either take measurements in 3 weeks or in 4 weeks like normal, but it would be the Saturday before my marathon. That's crazy. Only four more weeks left. I have been training for 5 months. I have only missed one long run so far, but I ran a 5k that morning so it's all good!
I am going to be staring a mix of the MIND diet as well as a pescatarian diet. I am not going to 100% do the pescatarian aspect, I will still have some poultry and meat, but a lot less often. My calorie goals are still for cutting and my macro goals are still 50% Carbs, 25% Protein, 25% Fats with a higher carb ratio when I am carb loading.
I have no idea why I am going to do after my marathon. Maybe, I will start training for a different one, or for a personal best half marathon. Maybe, I'll work towards completing a triathalon. The possibilities are endless! It is crazy to me that it is almost over.
"Never give up, everyone has bad days. Pick yourself up and keep going."-unknown
We all have bad days. Heck even bad weeks. My past few weeks have definitely not been as good as they could have been. I still keep going. Keep trying and putting in that effort, It doesn't always go your way, but that doesn't mean you stop trying.
Until next time,
<3 Ari <3
Monday 9/16/19: Tempo Run
2 mile Warm Up
3 mile Tempo at HM
1 mile Warm Down
My run was not too great this morning. I re-calculated my paces using a website and my half-marathon results. It said my new easy pace is 8:00min/mile which I did for warm up and warm down. It also said my new tempo run training pace is 6:39min/mile. I did it a little slower at 6:48min/mile. I also did not get my heart rate up to the Orange Zone, but I tried. I was just a little too tired from the half marathon. I did not do enough stretch and recovery after my half-marathon, but my legs felt nothing like last time! I walked normally!
Tuesday 9/17/19: OrangeTheory and Upper Body
OrangeTheory was awesome! I was not sure if I would get 12 splat points, but somehow i managed!
Upper Body:
4 sets:
Incline Chest Press: 80lb,100lb, 120lb, 160lb
Pull-Up Assist Machine-Pull Up: 110lb, 100lb, 90lb, 80lb
Pull-Up Assist Machine-Dips: 110lb, 100lb, 90lb, 80lb
Pull-Up Assist Machine-Chin Up: 110lb, 100lb, 90lb, 80lb
Pull-Up Assist Machine-Dips: 110lb, 100lb, 90lb, 80lb
Pull-Up Assist Machine-Neutral Up: 110lb, 100lb, 90lb, 80lb
Abs
Reps started at 10 for the first set. Second set was 8 reps, third set 6 reps, and fourth set was 6 reps. I thought it was a little light, but my trainer made a good point that it had been awhile since I have done this. He was right (which I have to admit to him). I was more sore than normal the next day.
Wednesday 9/18/19: Speed Work and Barre
2 mile Warm Up
4 x 1 mile at 10k pace with 3 minutes rest
1-2 mile Warm Down
My 1st mile pace was 8:00min/mile, Second mile pace was 7:45min/mile. 3rd mile 10k pace was 6:27min/mile. 4th and 5th mile 10k pace was 6:22min/mile. 6th mile 10k pace was 6:18min/mile. 7th and 8th mile pace was 7:03min/mile. Rest pace was between 7:30min/mile-8:00min/mile.
Thursday 9/19/19: OrangeTheory
My heart rate monitor died about 20 minutes into my OrangeTheory workout 😢! I am confident I burned more than 200 calories lol. Hey, at least I got my 12 splat points before it died!
Friday 9/20/19: Easy Run and Yoga
3-5 mile aerobic run
My run went well! I didn't fall like I did last week. Yoga felt great! It is always just what I need!
Saturday 9/21/19: Long Run
Marathon Simulation (on rolling hill course):
7-9 miles easy
7-9 miles at MP
1-2 miles easy
As always, I just wanted to complete my run since marathon simulations usually don't go well for me. It was also the longest distance to run so far during my training. I attempting carb loading (sort of successful). I think it helped.
I actually felt really good during this one. It was a bit chilly, but the cooler weather definitely helped my go the distance and maintain the average pace I did. I got a fitbit and used it for the first time on this run!
Marathon Simulation (on rolling hill course):
7-9 miles easy
7-9 miles at MP
1-2 miles easy
As always, I just wanted to complete my run since marathon simulations usually don't go well for me. It was also the longest distance to run so far during my training. I attempting carb loading (sort of successful). I think it helped.
I actually felt really good during this one. It was a bit chilly, but the cooler weather definitely helped my go the distance and maintain the average pace I did. I got a fitbit and used it for the first time on this run!
Sunday 9/22/19: Rest
Today, I had a massage and it felt really good and helped with my long run recovery. I also ate really terribly, but that's okay. I will do better these next few weeks. I have to really focus on my eating to give myself the best performance possible for my marathon!
Now, for my measurements. First, here are my last measurements.
8/26/2019 Measurements:
Weight: 121.6lbs
Neck: 12in
Chest: 33in
Waist: 26.5in
Hip: 35in
Left Thigh: 21in
Right Thigh: 21in
Left Calf: 13in
Right Calf: 13in
Left Bicep: 10.25in
Right Bicep: 10.25in
Left Forearm: 9.25in
Right Forearm: 9.375in
Wrist: 6.25in
Neck: 12in
Chest: 33in
Waist: 26.5in
Hip: 35in
Left Thigh: 21in
Right Thigh: 21in
Left Calf: 13in
Right Calf: 13in
Left Bicep: 10.25in
Right Bicep: 10.25in
Left Forearm: 9.25in
Right Forearm: 9.375in
Wrist: 6.25in
Body Fat w/tape measurements: 23.09%
Body Fat w/caliper: 20.6%
-Abs: 17mm
-Suprailiac: 19mm
-Tricep: 14mm
-Thigh: 19mm
Average Body Fat: 21.84%
Now, for today's measurements!
Today's Measurements:
Weight: 122.2lbs
Neck: 12in
Chest: 32.75in
Waist: 26.25in
Hip: 35in
Left Thigh: 20.75in
Right Thigh: 20.75in
Left Calf: 13.25in
Right Calf: 13.25in
Left Bicep: 10.25in
Right Bicep: 10.25in
Left Forearm: 9.25in
Right Forearm: 9.375in
Wrist: 6.25in
Neck: 12in
Chest: 32.75in
Waist: 26.25in
Hip: 35in
Left Thigh: 20.75in
Right Thigh: 20.75in
Left Calf: 13.25in
Right Calf: 13.25in
Left Bicep: 10.25in
Right Bicep: 10.25in
Left Forearm: 9.25in
Right Forearm: 9.375in
Wrist: 6.25in
Body Fat w/tape measurements: 22.73%
Body Fat w/caliper: 20.36%
-Abs: 17mm
-Suprailiac: 19mm
-Tricep: 13mm
-Thigh: 19mm
Average Body Fat: 21.545%
Even though my weight increased, my body fat still went down (only by a little, but still)! Yay! I am close to my body fat percentage goals and weight goals! I did bad with my eating today, both with what I ate and the amount I ate. These next few weeks, I am going to be really good about both my caloric intake as well as what I am eating. I am really hoping to be at my goal weight and goal body fat percentage by my marathon. I will either take measurements in 3 weeks or in 4 weeks like normal, but it would be the Saturday before my marathon. That's crazy. Only four more weeks left. I have been training for 5 months. I have only missed one long run so far, but I ran a 5k that morning so it's all good!
I am going to be staring a mix of the MIND diet as well as a pescatarian diet. I am not going to 100% do the pescatarian aspect, I will still have some poultry and meat, but a lot less often. My calorie goals are still for cutting and my macro goals are still 50% Carbs, 25% Protein, 25% Fats with a higher carb ratio when I am carb loading.
I have no idea why I am going to do after my marathon. Maybe, I will start training for a different one, or for a personal best half marathon. Maybe, I'll work towards completing a triathalon. The possibilities are endless! It is crazy to me that it is almost over.
"Never give up, everyone has bad days. Pick yourself up and keep going."-unknown
We all have bad days. Heck even bad weeks. My past few weeks have definitely not been as good as they could have been. I still keep going. Keep trying and putting in that effort, It doesn't always go your way, but that doesn't mean you stop trying.
Until next time,
<3 Ari <3
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