Cayenne’s Training Log 8.27.17

Marathon Training Week 12

Monday: Run

8 miles (7:42):  4 easy, 4 steady sub-7:30 pace

light arms, abs

30 minute elliptical

Tuesday: Speed/hills

6.5 miles easy with one sub-7 mile in the middle (7:43)

2.5 miles of warm up, 10 X short hill, cool down

3 slow treadmill miles

Wednesday: Run

6 miles (8:17)

4 miles of grass/hills (9:31)

push ups, planks

Thursday: Off running

arms, abs, legs

Speed work was on the agenda but I took the day off because of some inner ankle soreness.  I know it is better to play it safe-I injured this ankle a few years ago and had to stop running.  I am not messing around with this injury!

Friday: Easy run

6 miles (8:19)

30 minute elliptical

push ups, planks

I had a little soreness so I did a shorter run.  The elliptical does not bother my ankle since my feet are grounded.

Saturday: Long run

20 miles (7:32)

I am going to go so far as to say that this was the best long run of my training history. This run was done on THE course-the one I have never completed without walking. It consists of many gradual climbs as well as short, steep hills. The bf and I ran 3 warm up, 5 tempo, 4 easy, 5 tempo, and 3 cool down. We strategically planned the tempo miles on the parts of the run that were less ridiculous. I was still at a 10:26 pace at the end of the ludicrous hill, but that was the first time I have ever rounded out that mile in the 8’s. The tempo miles were run at 6:45-7:04 pace, and a hard 7:13 on a very long uphill. I felt surprisingly good until mile 18 when my ankle soreness bothered me. Both ankles hurt this time, so at least the pain was symmetrical! The course has hilly, curvy roads, which are also very angled. I jumped onto the non-angled grass when cars came and ran in the middle of the road when there were stretches no cars (not very often). I know that ankles do not like angles! I stretched, iced and compressed all day afterwards.

This was the first time I have ever actually completed this course- in the past I have always been reduced to walking before mile 16. In contrast, this was the best I have felt. It seemed to go by a lot faster since I did some tempo miles instead of running the whole thing at a slower pace.  There are probably a few reasons why I didn’t fail this time:

1) This was the best weather we have had on this run. Extreme heat contributed to my failure one time, and even mild heat made it hard another time. And another time it was so cold that my water froze in my fuel belt. Mild temps definitely help!

2) We planted water and gels at miles 10 and 15.  I refueled at mile 10, before I felt like I needed it.  I think that helped give me some more energy for the second half.  By the time I reached mile 15, I did not even feel like I needed the second water or gel.  I also did not want to disrupt my faster paced miles.

3) I am in better marathon shape than I was when I attempted this run in the past.

4) I carbed up in the preceding days-mostly unintentionally. Lots of yummy spaghetti!

5) I did a mini taper this week. I cut back on the speed work, mileage and took a day off because of a potential injury. My legs actually felt fresh for once.

Sunday: Recovery run

4 miles (8:32)

3 slow treadmill miles

3 miles (8:51)

I did this three part run to get in some miles on varying surfaces without injuring myself. My ankles were surprisingly better. It helped that I had iced the shi#t out of them and used my recovery potions and creams (all legal of course-BCAA powder, ginger, tart cherry, arnica).

push ups, planks

Total Miles: 66

I had a good week of running, particularly my long run. That run was a major confidence booster. I am not getting in as many miles as I would like. But I know that it is better to do a little bit less than to push through an emerging injury and consequentially be out of commission. I am a month away from my marathon. I will continue to build miles if my ankles feel fine. If not, I will do more cross training and try to run my best with the mileage I have under my legs.

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 comment

  1. Congrats on the killer long run and conquering those hills! Always confidence boosting to do something you haven’t before!

    Re: the miles….I think you are doing great getting the miles in that you are, i mean you consistently have a few double days and triple run days a week- that’s a lot of time on feet/training on varying terrain! Clearly what you’re doing even if slightly “lower” (so relative!) miles is working when you’re nailing your long runs like that!