Cayenne’s Training Log 6.26.16

Monday: Easy Day                                                                                                                                                                    

5 mile run (8:06)

strength-light arms and abs, 10 minute rowing machine

1 hour elliptical

Tuesday: Speed Workout                                                                                                                                                  

 1.5 mile warm up (7:56), 4 x 1 mile (6:00, 6:02, 6:04, 6:06), 1.5 mile cool down (8:06)

Track
Hot date: just me and the track

This was the day I had been dreading.  My plan called for 4 mile repeats at a 6 minute pace.  The fastest I have EVER done a mile in training was something like 6:15-620, so I was expecting that pace today.  I tried to maintain pace throughout the splits and I pleasantly surprised myself.  It wasn’t exactly a 6 min pace apart from the first one and I positive split each mile, but it was pretty darn close!  I knew I was really fatigued on my last mile when the first lap was a 1:33, instead of the 1:30s I had been hitting.

Second run: 4 miles (7:21) Ran with a speedy friend and it was a bit quicker than I had planned!

Wednesday: Easy run and Strength

Body weight workout-arms, abs and legs

5 mile run

I felt like my legs needed an easy run today.  Again, I am swapping days and doing my “steady run” on a different day.  As my own coach, I run my body…pushing it when I need to but recovering when I need to as well.  During my last marathon plan I found that flexibility is the key!

Thursday: Tempo run??

Tempo run was on the schedule but since I am racing again I did an easier run.  My calf was a little sore from speed and the other fastish run on Tues.  I strained this calf very badly 2 years ago so I am paranoid about it.  I called easy day.   The race will be hard and take it out of me so I can afford another easy day at this point.  Running my body again…being a little behind is better than being injured and wayyyyy behind.  I ran with a friend and we were both not feeling our best!

5 miles (7:58)

Friday: X Train

30 min bike

30 min swim

light abs and arms

I hate swimming and had goggle face all day.

Saturday: 5 mile race

Akron 8k
Akron 8k. This is the only shirt I own that matches these shoes!

2.5 mile warm up (8:01)

8k race 32:11 (5.01 miles 6:26 pace)

Again, I had a hard time with the hills and did not run even splits.  (6:18, 6:17, 6:25, 6:27, 6:39).  I have run 10ks at this pace or faster but I have some serious issues with gradual inclines and crashed big time on the last mile.  I usually do not crash that badly but the heat and hills got to me!  It was a 10am race so it was a bit hotter than it would have been at 8 or so.  I placed 3rd overall female…the first 2 were elite and far ahead and there were no women right behind me.  It was on of those “if I maintain this pace, or even speed up or slow down a little I will still be in the same place” kind of situations.  I had no motivation so that probably also contributed to my crash.  I did this race as part of the Akron Marathon series.  I will also race the half marathon in August and the full in September in hopes of earning enough points to get a $ award.

2.5 mile cool down(9:00 pace)

On a side note, I used to do warm ups and cool downs around an 8 minute pace.  But when I push myself so hard in races, speed and tempo runs, I relish in running slow!  My body’s natural pace seems to be slow…I constantly force it to run faster than it wants to run!

Push ups, too lazy for planks

Sunday: Long run at “steady” pace

15 miles (7:29)

I had a hard time finding this pace.  My normal long run pace is 7:45-8 min.  I had to push it to do the planned 7:30 pace, esp with my sore race legs.  In the beginning I pushed too much but it balanced out because the heat got to me after mile 10.  I had to stop at a drinking fountain at mile 13 and I detest stopping.   My philosophy is…if you don’t plan on stopping in a race then don’t stop in training!  I have not trained for a fall marathon in quite awhile; I had gotten used to cooler long runs in my last training cycle so I would not bring water or gels for anything under 20 miles.  This is a hot summer so I will bring water for the very long runs from now on.  My quads and hip flexors were tired but fortunately my calf did not hurt anymore.  :-)

Push ups, planks

Total Miles: 51

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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