Cayenne’s Training Log 11.20.16

Monday: Run

6 miles (8:04)

easy yoga workout

Tuesday: Speed

Speed workout: 2.5 mile warm up, 800 (2:59), 600 (2:12), 400 (1:21), 200 (37), 100 (17), 100 (17), 200 (38), 400 (1:21), 600 (2:04), 800 (3:00). 2 mile cool down

I finally got in a good shorter, faster speed workout.  Although my times are nothing to brag about, I was happy with the paces.  I felt good physically.

push ups, planks, legs

Wednesday: Run

4 miles (8:09)

6 miles (8:08)

Thursday: Tempo run

I decided to to an alternating mile tempo run, with 3 of the miles faster.  I aimed for a pace faster than my usual 5 mile tempo since I was only doing 3.  Plus I want to get better at 5ks and not run a 10k/half pace during them!  I was happy with this run.  I would have negative split the last fast mile but it was up a freaking hill.  I hauled a#$ to even maintain around the same pace as my other faster miles.

7 miles (7:19) with splits of 8:12, 6:23, 7:58, 6:19, 7:58, 6:23, 7:55

arms, abs

3 miles easy-treadmill (9:45 pace-yes!)

Friday: Easy day

30 minute swim, sauna

Saturday: Long run

16 miles (8ish pace)

The weather was deplorable.  Instead of braving the elements, I ran 16 miles on the treadmill.   I mixed up the run to keep from going insane (too late for that, I know).  I did the first 8 miles as a progressive run, starting at 6 mph and increasing speed every quarter mile until 8.5.  For the second 8 I ran a steady pace until 4 miles to go.  At the beginning of each mile I increased the speed to 9 mph for the first quarter.  So I did a total of one mile at a 6:40 pace.  Hopefully this run was good for something!

Sunday: off

I had planned on running 5, even 10 miles.  But I had a long round trip drive, a rehearsal and a concert.  I had wanted to run when I got back.  But some circumstances had me stressed out and I immediately drank a beer when I got back.  I am not a lush, really (if you read last week’s post you might think otherwise haha).  This is boring but here are the circumstances: I was contracted for an easier flute part, or so I thought….then when I arrived I was told I was actually contracted for the piccolo part, which was super high and the biggest solo in the repertoire.  I had been playing principal flute in other groups lately and had not touched the piccolo in a week.  It was lucky I even brought it with me.  It went fine but during the concert I was sweating and very stressed.  It wasn’t even a huge concert but it is so very stressful when you feel unprepared, let alone when it is such a big part.  The piccolo is different than the flute lip-wise….it is a “use it or lose it” kind of thing when it comes to very high notes.  Imagine showing up to race a 5k only to find out you have to do a marathon.  My high notes could have been better in rehearsal but by the concert I was warmed up again and my muscles remembered.  Anyway I wished I had practiced the piccolo that week and I wished it was clear that “section flute” actually meant “piccolo-and not a note of flute!”

I digress but I just wanted to illustrate how life derails one’s training sometimes.  This is just one example.  I should have de-stressed by running-but beer was easier.  I will try to be better next time!!

Total miles: 50

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!

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  1. I have run 16 miles on the treadmill! I watched an entire three-episode mini-series. I felt equally crazy and badass when it was over. Do what you have to do! Sauna sounds so good right now — gloomy and damp here.

  2. I’m a piccolo/flutist too, so I completely understand this panic! I would love to talk to you sometime about your career as a professional musician. 🙂 My heavy flute years are long-gone, but I’m super nostalgic for those days and nights on the stage. 😉

  3. I feel your gig pain. That’s happened to me too…except oboe/english horn. Nothing like sitting in rehearsal on a second oboe part, flipping the page, and seeing a solo for EH written in about halfway down! I’ve never put my horn together and soaked up a reed so fast in my life. And yes, the only cure for such ridiculousness is beer. (I will admit that I could have looked things over more carefully as I was warming up…but it was an easy pops show and no one even told me to bring the freaking horn! I thought I was safe!) Anyway, you are not alone.

    1. That sounds rough, esp when you have to get your reed set up and everything. There are sometimes hidden alto flute parts in Pops shows and no one bothers to say anything either…argh! Glad you can relate. Beer/wine/caffeine/ice cream are my coping mechanisms. There could be worse ones I guess. 🙂