{"id":3880,"date":"2024-11-18T13:06:28","date_gmt":"2024-11-18T13:06:28","guid":{"rendered":"https:\/\/aheartforrunning.com\/?p=3880"},"modified":"2024-11-25T19:22:36","modified_gmt":"2024-11-25T19:22:36","slug":"the-249-marathon-project-week-14-update","status":"publish","type":"post","link":"https:\/\/aheartforrunning.com\/the-249-marathon-project-week-14-update\/","title":{"rendered":"The 2:49 Marathon Project Week 14 Update"},"content":{"rendered":"\t\t
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The 2:49 Marathon Project Week 14 Update<\/span><\/h1>

The 2:49 Marathon Project Week 14 Update had me coming down from a rather high load week. With only 63 miles, and some quality in the mix, I felt really strong. Overall, the best news of all was that the marathon organisers have announced that the race will go ahead. The city could really use a boost of morale after what it went through recently.\u00a0 I think I can speak for so many runners when I say that I am looking forward to being a very small part of the city’s rebuilding efforts.<\/p>

The 2:49 Marathon Project Week 14 Update: The Daily Updates<\/span><\/p>

Week 14 was another solid week of training. As you will see, I hit some targets and enjoyed some pretty hard workouts. One of the more promising signs was that my steady effort pace is coming down and I’m feeling a little faster than I did only a few weeks ago.<\/p>

Monday:<\/h4>

Monday was a rest day. After a long run with some pace mixed in the day before I was glad of a rest day. More importantly, I had one of my key sessions lined up for Tuesday and wanted to give it my best effort.<\/p>

Running Details:<\/u><\/p>

HRV: 125.1<\/span><\/p>

Nutrition Statistics:<\/u>
Calories: 1975
Protein: 124g
Carbohydrates: 255g
Fat: 42g
Water: 3.25 Litres<\/p>

Strength & Conditioning<\/u>:\u00a0<\/span><\/span>20 minute bodyweight routine<\/span><\/p>

Sleep<\/u>: 7 hours 00 minutes<\/span><\/p>

Tuesday:<\/span><\/p>

Tuesday was one of my key sessions of the block. I do this 8 x 1k reps session early on in the plan and once again in week 14. This turned out to be a big confidence booster. I ran this session in week 14 of my Manchester block with very similar results. In addition, I was roughly about 15 seconds per rep faster than I was in week 2.\u00a0<\/span><\/p>

3:46
3:44
3:43
3:46
3:39
3:44
3:41
3:42<\/p>

Running Details:
<\/u>Distance: 8.56 miles (13.79 km)
<\/span>Avg Pace Overall: 7:34\/mile (4:42\/km)
<\/span>Running Shoes<\/span>: Nike Vaporfly 3
<\/span>Time & Temperature: 15:45 – 19 C (66 F)<\/span>
<\/u>HRV: 106.1<\/span><\/p>

Nutrition Statistics:<\/u>
Calories: 2084
Protein: 97g
Carbohydrates: 298g
Fat: 56g
Water: 3 Litres<\/p>

Strength & Conditioning<\/u>:\u00a0<\/span><\/span>20 minute bodyweight routine<\/span><\/p>

Sleep<\/u>: 6 hours 27 minutes<\/span><\/p>

Wednesday:<\/h4>

Wednesday of Week 14 was a 20 miler (32 km) run at an easy effort. I got out late and just squeaked it in before it got dark. I enjoyed this one as I do like the longer runs and I was coming off a great session the day before.<\/span><\/p>

Running Details:<\/u><\/p>

Distance: 18.83 miles (30.31 km)
<\/span>Avg Pace Overall: 8:23\/mile (5:12\/km)
<\/span>Running Shoes<\/span>: Asics Novablast 3
<\/span>Time & Temperature: 14:53 – 18 C (64 F)<\/span>
<\/u>HRV: 77.6<\/span>
<\/u><\/p>

Nutrition Statistics:<\/u><\/p>

Calories: 2000
<\/span>Protein: 141g
<\/span>Carbohydrates: 224g
<\/span>Fat: 60g
<\/span>Water: 3 Litres<\/span><\/p>

Strength & Conditioning<\/u>: <\/span>– N\/A<\/span>
<\/span><\/p>

Sleep<\/u>: 8 hours 58 minutes<\/span><\/p>

Thursday:<\/h4>

This was another Thursday rest day.\u00a0<\/p>

Running Details:<\/u>
<\/u>HRV: 88.0<\/span><\/p>

Nutrition Statistics:<\/u>
Calories: 1997
Protein: 112g
Carbohydrates: 252g
Fat: 61g
Water: 3 Litres

Strength & Conditioning<\/u>:\u00a0<\/span><\/span>20 minute bodyweight routine<\/span><\/p>

Sleep<\/u>: 6 hours 45 minutes<\/span><\/p>

Friday:<\/h4>

Friday in Week 14 was a 6 miler (10 km). This was another positive run and confidence boost leading into the weekend. My average pace on this steady run showed improvement and that my overall fitness is coming into a good place at just the right time.<\/p>

Running Details:
<\/u>Distance: 6.22 miles (10.02 km)
<\/span>Avg Pace Overall: 6:57\/mile (4:19\/km)
<\/span>Running Shoes<\/span>: Nike Zoom Tempo Next %
<\/span>Time & Temperature: 12:40 – 18 C (64 F)<\/span>
<\/u>HRV: 77.1<\/span><\/p>

Nutrition Statistics:
<\/u>Calories: 2144
<\/span>Protein: 113g
<\/span>Carbohydrates: 261g
<\/span>Fat: 72g
<\/span>Water: 3.5 Litres<\/span><\/p>

Strength & Conditioning<\/u>: 20 minute body weight routine<\/span><\/p>

Sleep<\/u>: 8 hours 32 minutes<\/span><\/p>

Saturday:<\/h4>

Saturday was an easy 6 miler that felt really good. It was an interesting day as I helped a neighbour harvest his olives. I never did that before, so it made for an enjoyable day before going out for my run.\u00a0<\/p>

Running Details:
<\/u>Distance: 6.47 miles (10.42 km)
<\/span>Avg Pace Overall: 7:37\/mile (4:44\/km)
<\/span>Running Shoes<\/span>: Nike Revolution 6
<\/span>Time & Temperature: 15:33 – 17 C (63 F)<\/span>
<\/u>HRV: 88.6<\/span><\/p>

Nutrition Statistics:<\/u>
Calories: 1438
Protein: 82g
Carbohydrates: 165g
Fat: 50g
Water: 2.25 Litres<\/p>

Strength & Conditioning<\/u>: N\/A<\/span><\/span><\/p>

Sleep<\/u>: 5 hours 02 minutes<\/span><\/p>

Sunday:<\/h4>

The 2:49 Marathon Project week 14 Sunday Long Run Day was a 24 miler with a few pacy miles thrown in the mix. This was a cold morning (for Spain in November). However, as I made my way around this single loop route, the sun came out and it warmed up. This was my second long run of the week and this time was a little faster. I thoroughly enjoyed this dress rehearsal.<\/span><\/p>

Running Details:
<\/u>Distance: 23.85 miles (38.38 km)
<\/span>Avg Pace Overall: 7:58\/mile (4:57\/km)
<\/span>Running Shoes<\/span>: Nike Alphafly 1 (old)
<\/span>Time & Temperature: 8:34 – 16 C (61 F)
<\/span>HRV: 134.7<\/span><\/p>

Nutrition Statistics:<\/u>
Calories: 2421
Protein: 96g
Carbohydrates: 309g
Fat: 89g
Water: 3 Litres<\/p>

Strength & Conditioning<\/u>: 20 minutes yoga<\/span><\/span><\/p>

Sleep<\/u>: 6 hours 17 minute<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Body Weight<\/h3>\n

Once again, my discipline was lacking, however, I did drop a little over a pound. I will make one last effort this week, in week 15, but after this week, I will look to gain a pound or two in the lead up to race day. My weigh in this week was probably influenced by timing, so I may actually be a little lighter than the 154.2 the scale read. I would very much like to be under 150 for race day. I’m not going to put too much pressure on myself for that target though. I’m feeling otherwise fast and strong.<\/p>\n

Strength & Conditioning<\/span><\/p>\n

I did my 20 minute routine 4 out of 5 weekdays this week. I managed to get 1 x 20 minute yoga sessions done.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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The 2:49 Marathon Project Week 14 Update Lessons Learned<\/h3>

Once again, this is more a reminder, rather than lesson learned. It’s important to trust the process. For the last few weeks things have started to fall into place. When running these benchmark sessions, like the 8 x1k reps, it’s important to take confidence from a successful session like that. 16 weeks is a long time to work towards a single day, so along the way, I need to remember to be proud of the efforts that I’ve been putting in. Realising how far I’ve come from where I was in week 1 is important. Those 15 seconds per km improvement is big and leaves me buzzing. I’m looking forward to the Valencia Marathon more than ever. I’m beyond pleased that it is going ahead.<\/p>

The 2:49 Marathon Project Week 15 Running Sessions<\/h3>

This week’s sessions are described in this\u00a0post<\/a>\u00a0and on\u00a0YouTube<\/a>. This is the penultimate week and the taper begins on Thursday, and I for one, am looking forward to that!<\/p>

Monday: Rest day
Tuesday: 22 miles (35km) easy effort<\/span>
<\/span>Wednesday: 20 miles (32k) easy effort<\/span>
<\/span>Thursday: Rest day
<\/span>Friday: 5 miles (8 km) steady
<\/span>Saturday: 5k <\/span>tempo run with middle 3k hard<\/span>
<\/span>Sunday: 13 miles (21 km) Easy effort<\/span><\/p>

The 2:49 Marathon Project Week 14 Update Summary<\/h3>

For the 2:49 Marathon Project Week 14, it was extremely useful on so many levels. I feel as though everything is coming together nicely and I am brimming with confidence. I can control the controllables and do everything in my power to keep it at this level. I only have two more long runs and only a small injection of intensity before race day. I’m ready to go and I’m excited for the 2024 Valencia Marathon.<\/span><\/p>

Where Can You Follow the 2:49 Marathon Project?<\/span><\/p><\/div>

Daily updates will be shared on my\u00a0Instagram\u00a0<\/a>account and\u00a0Tiktok\u00a0<\/a>account. Weekly updates will be in longer form on\u00a0YouTube<\/a>,\u00a0<\/a>my\u00a0Facebook\u00a0<\/a>page,\u00a0<\/span>\u00a0<\/a>and here on the <\/span>A Heart for Running<\/a> blog.\u00a0<\/span><\/p>

If you are on any of these platforms, I would very much appreciate a follow. It would be a huge boost to my chances of reaching my goal.<\/span><\/p>

Also, for anyone who wishes to get email updates, please subscribe to the mailing list at the bottom of this page and the weekly updates will be delivered directly to your inbox. Ensure to check your junk box and allow the emails from here through.<\/span><\/p>

#MarathonTraining #RunningTips #EnduranceTraining #RunningCommunity #FitnessJourney #249MarathonProject #seanharkinphotography<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Weekly Metrics:<\/h3>

This is the Week 14 Updates<\/p>

Friday Weigh-in Pounds<\/span>: 154.2 lb (-1.4 lb)
<\/span>Friday Weigh-in Kg:<\/b>\u00a069.9\u00a0kg (-.5 kg)<\/span>
<\/span>Average Resting HR<\/span>: 41 bpm (-)
<\/span>Average 7-Day HRV:\u00a0<\/b>99.6 (+ 17.5)<\/span>
<\/span>Average Nightly Sleep<\/span>: 7:03 hours (-36 minutes)
<\/span>Average Daily Protein<\/span>: 109g\/day (-24g)
<\/span>Average Daily Water<\/span>: 3000 ml\/day (- 250ml)
<\/span>Total Weekly KM’s: <\/span>102.9 (+31 km)
<\/span>Total Weekly Miles<\/b><\/span>: 63.9 miles (-19 miles)<\/span><\/p>

Click here<\/a> to see last week’s metrics<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Previous Weeks:<\/h3>\n

Week 1<\/a>
Week 2<\/a>
Week 3<\/a>
Week 4<\/a>
Week 5<\/a>
Week 6<\/a>
Week 7<\/a>
Week 8<\/a>
Week 9<\/a>
Week 10<\/a>
Week 11<\/a>
Week 12<\/a>
Week 13<\/a>
Week 14
Week 15
Week 16<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\"2:49\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t
2:49 Marathon Project Week 14 Update Video<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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2:49 Marathon Project Week 14 Training Log <\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

In Week 14 of the 2:49 Marathon Project, I experienced a significant boost in confidence as my training progressed. With a solid mix of quality workouts and a long run, I felt stronger than ever. The announcement that the marathon will go ahead has me excited to contribute to the city’s morale. From hitting new paces in my 8 x 1k reps to enjoying a 20-mile easy run, every session brought me closer to my goal. Join me as I reflect on the lessons learned and gear up for the upcoming Valencia Marathon!<\/p>\n","protected":false},"author":2,"featured_media":3881,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[17,115,2],"tags":[116],"class_list":["post-3880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-marathon-race","category-projects-the-249-marathon","category-training","tag-249-marathon-project","entry","has-media","owp-thumbs-layout-horizontal","owp-btn-normal","owp-tabs-layout-horizontal","has-no-thumbnails","has-product-nav","circle-sale"],"yoast_head":"\nThe 2:49 Marathon Project Week 14 Update - A Heart For Running<\/title>\n<meta name=\"description\" content=\"The 2:49 Marathon Project Week 14 Update. This week was another step in the right direction. Feeling good and confident going into week 15.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/aheartforrunning.com\/the-249-marathon-project-week-14-update\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Follow The 2:49 Marathon Project\" \/>\n<meta property=\"og:description\" content=\"The 2:49 Marathon Project is a chronicle of my 16 week training for a 2:49 finish on December 1st in Valencia, Spain. I will turn 56 years old on the 31st of October, which will be my age on race day. This 2:49 finish is an ambitious, but I feel achievable, objective. 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