Cayenne’s Training Log 2.19.17

Marathon Training Week 7

Monday: Run

8 miles (5 miles outside at an 8 minute pace, 3 miles on treadmill because it was getting dark and cold-9ish pace)

Tuesday: Run

10 treadmill miles (1:25)

I had planned on doing a speed workout but the day got away from me and my energy levels dwindled.  I did a slow 10 miler instead because yes, it is a lot easier than speed work for me!

arms, abs

Wednesday: Speed

I did an indoor track workout.  It went something like this:

3 mile warm up, 4 laps with straightaway strides, 4 X 200 (38’s), 4 laps with straightaway strides, 3 mile cool down

This was another shorter, quicker workout than I usually do, apart from the extended warm up and cool down miles.

push ups, planks

Thursday: Run

10 miles-5 easy on treadmill (42 minutes), 5 outside later in the day (8:00 pace)

arms, abs

I did not feel bad about running easy because of a 5k on Saturday.

Friday: Off

I had sore legs and needed a complete rest day.  Work kept me busy anyway.

Saturday: 5k Race

This was my face when I saw the clock.

I had a goal of a sub 19 minute 5k and I accomplished it!  Although my time was better than the 5k I did a few weeks ago, I felt worse.  As soon as I did my warm up miles, I knew I had lingering fatigue from Wednesday’s speed work.  The short sprints fatigue me much more than the longer slower intervals, probably because my legs aren’t used to that kind of training.  I still was able to negative split each mile like in the last race (That never used to happen in the past!).  It also seemed like the first mile was the hardest and the last mile was the easiest, elevation-wise.  It was a bit windy but still warm-I was not bundled up like in the last race.  Here was Saturday’s run:

2 mile warm up, strides

5k race in 18:46 (splits of 6:10, 6:05, 6:02, 5:10)

3 mile cool down, 2 miles later

push ups, planks

Sunday:  Long Run (easy pace)

15 miles (8:01 pace)

As I said last week, there are good days and bad days in training.  This was a BAD day.  I was supposed to do a 20 miler at an 8 minute pace.  However, I cut it short because even going an 8 minute pace was a struggle.  The weather was perfect so that was not the issue.  I had lingering fatigue from the speed work and the race.  I also had some hamstring and IT band pain-probably because it is risky to train for a 5k (faster speed) and a marathon (lots of miles) at the same time!  I played it safe and cut it short.  I will try the 20 miler next week, and run a bit slower as well.

push ups, planks

Total miles: 63

I had a goal of 68 miles this week but fell a bit short.  When a potential injury pain strikes, I think it is better to cut it back rather than pushing through it, then getting more injured and having to take a lot of time off.

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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