October 27th, 2013

3 weeks to Philly training recap + meal plan

Hey everyone!

The countdown is real now… 3 weeks from today is the Philly marathon! I just wrapped up my last “peak” week.  I’ve always been a low-mileage runner, but this week and last week were the most miles I’ve ever done in a training cycle, hitting 60 after today’s 6-8 recovery miles.

I still feel good.  Tired and ready for a cut back, but good.

Here’s the recap from the week:

Sunday:  Jillian’s NMTZ + 4 easy recovery miles

Monday: 12 easy miles (8:30 ave)

Tuesday: off (planned to get in weights, but it never happened)

Wednesday: 10 run with 6 x 800 (3:13-3:15 (6:25 pace) This run was a bit discouraging, as I was running 3:03 800s this summer, but I tried to remind myself that my legs are tired from all the miles and my focus has been on building endurance, not speed, for the marathon.

Thursday: 8 easy miles am, 2.5 pm + core

Friday: off

Saturday: 20 hilly miles with the usual group, kept it slow and comfortable (8:45 ave)

photo(717)

Like I said, I felt like my speed had left me this week, but I was also hitting more miles than I’ve ever done, so I focused on getting the miles in.  I’ll cut back mileage and add a few more speed/tempo runs in the next few weeks.  And then it’s race time!

As for the menu, I’m working toward more fat and less grains as part of the 4 week Grain Brain Challenge.  I won’t be doing “the plan” perfectly, but I will cut gluten out and up my fat intake.

 

 I generally don’t have meat every day so I plan to include some veggie dishes.  He does allow some dairy and beans, so it’s not as strict as a paleo diet.

Sunday: Lemon butter fish, sweet potatoes, mashed cauliflower and greens with sunflower seeds (cooked in coconut oil)

Monday: Stuffed acorn squash with white beans and quinoa (the challenge does allow some beans and one daily serving of grains, and I’m definitely using them!) + brussel sprouts

Tuesday: Ground turkey sweet potato Shepherd’s Pie

Wednesday: Eggs in tomato sauce + guacamole and veggies

Thursday: Leftovers

Friday: Spaghetti squash and meatballs; greens

Saturday: Out or Thai Chicken Quinoa bowl

Some breakfast ideas: Frittata or mini frittata; Sweet potato/apple/chicken sausage hash; Kale and egg scramble; Tofu and veggie scramble

Lunch ideas: Leftover mashed cauliflower with salmon (canned, wild) and avocado; Hummus, turkey and avocado wraps in kale leaves (borrowing this idea from Giselle!); Roasted veggies and tuna with olive oil and avocado in nori; dinner leftovers over greens

Snacks: Full fat yogurt, sunflower or almond butter with apple; Green smoothies

So that’s the plan.  It’s not too different from our usual menu, but did force me to add in a little extra meat and I’m sure I’ll go through my jars of nut butters more quickly than usual!

How is your training going? What’s your favorite dietary fat?

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