Cayenne’s Training Log 9.3.17

Marathon Training Week 13

Monday: X Train

1 hour elliptical

1 hour walk

arms, abs

Tuesday: Speed

2 mile warm up,  400 (1:24), 600 (2:10), 800 (2:58), 1200 (4:34), 1600 (6:16), 1200 (4:38), 800 (3:00), 600 (2:10), 400 (1:25), 200 (39), 2 mile cool down

So I had a slow speed day right off the bat.  I slowed a little more throughout but I got the miles in.  This was a good ladder workout, even though my body was feeling sluggish.

push ups, planks

Wednesday: Run

10 miles (8:04)

arms, abs, legs

Thursday:  Tempo

8 miles (7:06)

0.5 mile easy cool down

This was a great tempo run with warm up miles, a 5k effort in the middle three miles (6:23, 6:19, 6:10), then some cool down miles.

2.5 miles easy treadmill

arms, abs, legs

Friday: Easy run

7 miles (8:12 first run, then 9:09 pace second run)

push ups, planks

Saturday: Long run

16 miles (8:14)

I ran on part of my marathon course.  I decided to cut it shorter this week because of some lingering ankle pain.  The pace was also easier which was much needed this week.

Sunday: Run

10 miles (8:30)

This was a good recovery run pace.  I still had some ankle soreness.

arms, abs

Total Miles: 64

***

Good: I had a nice, long speed workout this week, as well as a great tempo run.

Bad: My ankles were bothering me at different times towards the end of the week.

I decided to cut back the miles and cross train if I have to, mainly because I want to make it to the start line healthy. I am erring on the side of less miles as opposed to more miles and running through an emerging injury. My number one goal is to complete my marathon!

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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