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)


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?

17 thoughts on “3 weeks to Philly training recap + meal plan

  1. You’re getting so close to your race! You are going to do great, don’t get disappointed with minor setbacks here and there. Your meal plan sounds especially delicious to me this week – I think several of those things will be making an appearance at my house next week.
    Sarah recently posted..Menu plan, October 27-November 2My Profile

  2. Laura, 60 miles?! You go, girl!

    My sister made a twice-baked cauliflower for our weekly family dinner last week, then I saw a recipe online for mashed cauliflower masquerading as mashed potatoes, and now I see it on your menu, too. I think the universe is telling me I need to try this myself 🙂

    Have a lovely week, and enjoy the start of your taper.
    Shana Norris recently posted..Weekly Menu PlanMy Profile

  3. 60 miles is amazing! I am sure you will do great in the Philly Marathon. It sounds like you are very well prepared.
    And I am totally stealing that Thai chicken quinoa bowl recipe. It will be dinner tonight and lunch tomorrow.
    Thanks for sharing 🙂
    Caroline @ Giid Run recently posted..Somewhat Lazy WeekendMy Profile

  4. 60 miles in a week is incredible – these next few weeks are going to be exactly what you need to be completely ready for your marathon!!!
    Kim recently posted..Workout ToolsMy Profile

  5. I may or may not be starting a half marathon plan. No race in particular but I am antsy without a plan and a half marathon is on the goal list for 2014.

    My favorite dietary fat is probably avocado. I love it on salads instead of dressing, on my fish, and on my steak! I also like Olives…especially during or after a run.
    Tara Newman recently posted..What’s Your Thing?My Profile

  6. I cannot wait to see how you do in the marathon. I cannot believe Philadelphia is getting so close. If I have moved up that way by then I would absolutely love to come specatate. God knows I can barely plan my life right now. LOL. Nice work this week though. 🙂
    Hollie recently posted..Carbohydrate Depletion and LoadingMy Profile

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