Cayenne’s Training Log 5.21.17

Post-Marathon Recovery Week 4

This was a great race prize!

Monday: X Train

1 hour elliptical, 30 minute bike

arms, abs

Tuesday: Speed

2.6 mile warm up, 4 X 400 (1:23, 1:22, 1:22, 1:22), 2 laps with straight away strides, 3 mile cool down

This was my first speed workout since before the marathon so I kept it very short and sweet.

push ups, planks

Wednesday: Off

Thursday: Run

6 miles (7:47)

1 mile cool down (8:38)

This was my first real heat run.  Mid-afternoon sun and 88 degrees.  I started slow and then had a few miles in the 7:20’s-30’s.  After mile 6 I had to stop and take a breather before I ran the last mile back.  I am really not used to the heat yet!

push ups, planks

Friday: Run

6 miles (7:42)

This was a rainy, windy run with a 7:15 last mile just to get it done.

arms, abs legs

Saturday: Run

6 miles (8:11)

This run was pretty hilly but the pace was good-not too hard but still a push through the hills.

Sunday: 5k Race

2 mile warm up, 5k race in 19:46, 2 mile cool down

I decided to do this 5k last minute to see where I’m at and because I did not do a tempo run this week.  I planned on starting at a 6:30 pace for the first mile and cranking down.  I thought this would help me ease back into speed/tempo/racing again without hurting myself.  I found that I could not crank down too much after the first mile, about 5-10 second per mile quicker was all I had.  I lose the short race speed pretty quickly, I guess!

Total miles: 33

I did not do a long run this week but it is ok.  Like I said, back to training in June!

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.