Cayenne’s Training Log – 10.15.17

Post-Marathon Recovery Week 3

Monday: Off

Tuesday: Speed

2.5 mile warm up (8:01), 4 X 400 (1:29, 1:27, 1:33, 1:25), 3.5 mile cool down (8:25)

The bf and I ran out to a rolling country road and then did the 400s.  I don’t know what time I would have been on the track, but it was good to get in some short speed work.

Wednesday: Run/X Train

1 hr elliptcal

8 miles (7:37)

arms, abs, legs

Thursday: Tempo

6 miles (7:00)

This was a good post-driving tempo with splits of 7:22, 6:51, 6:44, 6:56, 6:40, 7:20.

Friday: Run

8 miles (8:03)

Saturday: Long Run

12 miles (7:56)

1 bonus mile (8:19)

Sunday: 5 Mile Race

1 mile warm up, 5 mile race (32:49), 1 mile cool down

I wanted to test my fitness, but I did not run like I had planned due to 25 mph winds.  Splits were 6:33, 6:55, 6:35, 6:36, 6:10.  You can tell which miles were against/with the wind!

Total miles: 48

This was another successful recovery/getting back to training week.

Cayenne’s Training Log – 10.8.17

Post-Marathon Recovery Week 2

Monday: Run

4 miles (7:50)

arms, abs

Tuesday: Run

5 miles (7:50)

Wednesday: Strength

arms, abs, legs

Thursday:  Run

4 miles (7:23)

I ran some quicker middle miles to prepare for future tempo running.

2 mile cool down (7:31)

I felt good on the cool down and went quicker than planned.

Friday: Run

3 miles (8:08)

Saturday: Run

6 miles (7:52)

1 bonus mile (8:19)

Sunday: Long Run

10 miles (7:42)

Total miles: 35

I felt good during this week.  My ankle pain has not been there since during the marathon, so I am hoping it is gone.

Cayenne’s Training Log – 10.1.17

Post-Marathon Recovery Week

 

Monday: Strength

light arms, abs

Tuesday: Walk

30 minute walk

Wednesday: Walk

45 minute walk

light arms, abs

Thursday:  Walk

60 minute walk

Friday: X Train

1 hour elliptical

light arms, abs

Saturday: X Train

12 mile bike ride

Sunday: Run

3 miles (7:26)

I had fresh legs and went a bit too fast, but this first run back felt awesome!

Total miles: 3 :-)

I enjoyed my light activity week.  Walking/bike riding like a normal person is fun!

Cayenne’s Training Log – 9.24.17

Marathon Week

Monday: Run

8 miles (7:47)

Tuesday: Speed

I ran a very short speed workout with a group.  I PR’ed on the 800 — maybe because it was on a straight path (no turns), and I knew I was only doing one.

2-mile warm up, .75 mile jogging/short sprints, 800 (2:49), 400 (1:21), 200 (37), 2-mile cool down

push ups, planks

Wednesday: Run

6 miles (8:14)

push ups, planks

Thursday:  Off

Friday: Run

3 miles (8:04)

Easy pre-marathon tune up run.

Saturday: Akron Marathon 

Garmin data:

26.31 miles (7:08) Time: 3:07: 22

.5 mile warm up

Splits of 6:47, 6:50, 6:38, 6:50, 6:37, 6:46, 6:58, 6:48, 6:45, 6:39, 6:51, 6:48, 6:57, 7:10, 7:11, 7:05, 7:03, 7:12, 7:13, 7:40, 7:28, 7:47, 8:09, 7:59, 7:05, 7:44, 7:00

Placing: 5th overall female, Akron Marathon Race Series overall female winner (points total from the 8k, half marathon, full marathon)

Having run this marathon last year, I was not going out for a PR, only a course PR. The second half is extremely challenging and the long, gradual hills are nearly impossible (for me anyway) to maintain pace on. Like last year, I had a good first half and a bad second half. There are a few reasons why I crashed and suffered:

It was very hot.  The race started out in the upper 60s and it was around mid 70s by the time I finished.  It got hotter as the sun became stronger, and there was not a lot of shade on the course. I drank as much as I could but it still was not enough. I had to walk at one point just to get water down. I dumped water on myself at each stop, of course, accidentally spilling it all over my shoes. By mile 10, my shoes were already water logged and my socks were squishy. Because of the temperature and hydration issues, I suffered from thirst, nausea, dizziness and sluggishness.

I was forced to do a longer taper because an injury was developing. My ankles ached during the marathon, but it was not as debilitating as it could have been. During the last month of my training I had two choices: cut back the miles or keep pushing and probably not make it to the starting line. I have never done well with a long taper, and I felt like I had no endurance in the second half. My last 20 miler was 3 weeks before the race, which is too long for me. My body seems to forget things easily.

I was not well rested. I have had a lot of work lately and was kind of sleep deprived. This definitely did not help.

Perhaps I ran the first half too fast? I decided to go out a little faster this year because I felt like I was in better shape. But I did not account for the heat and the effects of a long taper. This marathon is really hard to pace because the downhills don’t feel like as much effort. My 6:30s-40s were on downhill stretches.  However, I felt like I was pretty much done at mile 14. I walked three times in the second half, and got passed by the 4th place woman, who ended up finishing 5 minutes ahead of me. I also felt pressure to run faster so that I could get done sooner and beat the heat. I am not sure how much better/worse I would have done by going out slower.

I did get my course PR — by 8 whole seconds! Like last year, I placed 5th female (cash/podium glory for top 5!). After suffering so much and losing confidence in the second half, I was very happy that I made the cut.  Although this was not my best race and I did not have great weather, I’m glad I ran this one again. The Akron Marathon is such a great event — it is very well organized, and there is such amazing support and sense of community. It also aligned with my work schedule so I just had to do it again!

Sunday: Off

I took the day off but did some easy walking while sight-seeing with family.

Total miles: 50

Cayenne’s Training Log 9.17.17

Marathon Training Week 15

Monday: Run

10.34 miles

1 hour elliptical

arms, abs

I had wanted to do a longer run since I did not run more than a 13-er this past weekend.  My right ankle was achy so I did the rest on the elliptical.  I know it’s not the same as running but it’s better than nothing and it doesn’t injure me.

Tuesday: Off

This was a random day off to rest my weary tendons.

Wednesday: Run

10.65 miles (8:01)

I felt better on this run.

45 minute walk

push ups, planks

Thursday:  Run

a.m. 6 miles (8:03)

p.m. 10 miles (8:30)

A friend and I had planned a tempo in the am but just ran easy because we both weren’t feeling it!

Friday: Tempo?

5 miles (7:34), 2 mile cool down (8:40)

I tried to run the middle 3 miles in the 6’s but no 6’s were to be found!  It was one of those runs.

push ups, planks, legs

Saturday: Long run

12 miles (8:08)

extra half a mile or so cool down

I did an easy pace and then cranked the last mile.  I felt fine apart from an angled turn.

Sunday: Run

8 miles (7:47)

I had some sub 7:30 miles in the middle.  This was one of those unplanned quicker runs because my legs felt good.  However I came down with a sickness on this morning.  I ran in the late afternoon heat, hoping to sweat out the sickness.

Total Miles: 64

I have tapered the long runs a lot sooner than I like to, but so be it.  My ankles felt better this week, but I know I need to take a break after my marathon to let the tendons heal.  I had a case of posterior tibial tendonitis in 2012, so I know what this injury is trying to become.  I just need to lay low next week and recover from my sickness as well.  I have not been sick in a very long time, and certainly not during this training cycle.  We’ll see what unfolds next week!