Cayenne-training log – 6.19.16

4 Leaf Clover race
Four Leaf Clover 4 mile race

Marathon training week 2.  Time to get serious again.

Monday: Run and Cross Train
P90X Yoga. This also serves as my strength workout. Ouch!
5 mile run (7:58)
1 hour elliptical
sauna

Tuesday: Speed
1 mile warm up (7:55)
16 X 200 (39, 40, 39, 39, 40, 40, 39, 40, 40, 40, 39, 40, 38, 39, 40, 38) with 200m jog recoveries
2 mile cool down (8:45)

A few weeks ago during my speed development plan, I did 10 of these at 35-36 so these felt a bit easier. Today the plan said to run just under a 6 minute pace, so I was ahead. Again, I am savoring this because next week I do not think my legs are capable of running mile repeats at a 6 minute pace like the plan calls for!

Easy recovery run
2 miles (8:03)
1 barefoot grass mile (10:15) Haha-I am terrible at X country! Plus the grass was dry and prickly.
1 mile (8:58)
push-ups, planks

Wednesday “Steady Run”

The goal was 7 miles at a 7:30 pace and I accomplished it (7:27).  However, this felt like a 7 minute pace effort.  It was mid-day, sunny and 80 percent humidity on a hilly course.  My legs felt heavy on the hills and I really struggled to stay on pace for the last 2 miles.   My boyfriend and friend also had a hard time with the heat.  This was not as easy as it was supposed to be!

Thursday: Fartlek Run                                                                                                                                                5 miles easy effort with 8 x short fartlek intervals (7:50)                                                                                           Push ups, planks                                                                                                                                                                 The schedule says to do a tempo run today and fartlek run on Saturday.  However, I decided to do a comically hilly race this Saturday so I am using Saturday’s race as my tempo run.

Friday: Easy day                                                                                                                                                                                   1 hour elliptical                                                                                                                                                                                      10 minute rowing maching                                                                                                                                                                 ab roller

Saturday: 4 mile race                                                                                                                                                                1.5 mile warm up with strides (8:30)                                                                                                                                                4 mile race 25:54 (6:29 pace).                                                                                                                                                               1 mile cool down (9:49)                                                                                                                                                                    This race was very hilly.  My pace varied according to whether it was an uphill or a downhill (went from a 6:52 mile 3 to a 6:10 mile 4).  My hill running is not terrible but not great either.  I run hills a lot but they are still so hard!  I will keep working on them.  I finished first overall female and 4th person.

lemon cayenne
My post-long run drink of choice. Lemon CAYENNE of course!

Sunday: Long Run                                                                                                                              13 miles (7:52)                                                                                                                                               My plan called for another 8 minute pace long run.  It did not feel as easy as it should have.  Next week it calls for 15 miles at a 7:30 pace…that will take some pushing!

Push ups, planks

I am slowly building up the mileage again.  I actually wanted to run more this week but I need to be patient and stick to the plan! I do not list it in these logs, but I also do foot/IT band strengthening exercises every day, plus stick and foam rolling. This has staved off some injuries I have dealt with in the past.

Total Miles: 46.5

I am a dedicated runner and classical musician. I am currently chasing a sub-3 hour marathon (3:00:38 PR). I often feel like the underdog going up against "serious" runners-I took up running after college, I do not have a typical "runner's body type", and I am mostly self-coached. I travel a lot to perform with different orchestras and run when I can, where I can. I love to (over) eat and that is my number one motivation for running! Follow me as I chase my goals!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.