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!

Cayenne’s Training Log 9.10.17

Marathon Training Week 14

The Potato Stomp 9 mile race.

Monday: X Train

30 minute walk

arms, abs

Tuesday: Speed

8.5 miles (7:45)

Within this run, I did 6 X 3 minute intervals on roads, instead of a traditional track workout.  I probably did not complete a full 800 during each 3 minute session, but it was more of an effort based run.

3.5 easy miles (8:46)

push ups, planks

Wednesday: Run

10 miles (8:21)

This was a good hilly course run.

push ups, planks

Thursday:  Tempo

1.2 mile warm up, 5 tempo miles (6:47), 1.5 mile cool down

Friday: Easy run

8 miles (7:50)

arms, abs

This was today’s easy pace.  I love it when an easy pace is sub 8 because it rarely happens.  Normally, easy is in the 8:20-9 minute range.

Saturday: 9 mile race

1 mile warm up, 9 mile race in 58:47, 1 mile cool down

I chose this race as part of my marathon training because it is long and hilly.  My mile splits were completely inconsistent due to the big ups and downs, but here they were: 6:22, 6:07, 6:46, 6:29, 6:44, 6:42, 6:34, 6:40, 6:20.  I was happy with a 6:32 average because it was faster than my half marathon pace on a flat course.  It gave me more confidence for my hilly marathon.  I felt fine at the end, unlike a 5k or a marathon.  I think I like 10k-half marathon distances the best!

Sunday: Long run

13 miles (8:43)

This 8:43 was a trick-the run was part roads, part trails. I am a sissy so I walked the gravel down hills. I was very fatigued by the end and cut it shorter than I had originally planned. It was more of a time on my feet and effort type of run.

push ups, planks

Total Miles: 62

This was a good week of training and racing, although I am still under my original mileage plan. I feel like I have an ok base so the drop shouldn’t affect me too terribly-I hope! My ankles were fine for the most part but tend to flare up on hills or angled roads. However they did not bother me in the race. Maybe I just need to run faster!

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!

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.

Cayenne’s Training Log 8.20.17

Marathon Training Week 11

Last week’s half marathon

Monday: Run

8ish easy miles

Tuesday: Tempo

6 miles at tempo (7:06), 2 miles cool down (8:32)

I was pretty thrilled with this 7:06 pace….because this was the dreaded hilly lake lap.  I have run this course as a 5 mile race a few times in the past.  This time my 5 miles after the warm up were faster than I have ever raced it.  Splits were: 7:53, 6:50, 7:09, 6:46, 6:53, 7:06.

arms, abs, legs

Wednesday: Run

10 miles (8:11)

I felt pretty terrible on this run.  It was a hot, humid, mid-day run and I had sore legs.  I think I overdid the leg weights the previous day-before that I had only been doing light body weight type workouts.  At mile 7 the bf and I ran by a nice lake…I thought he was joking when he asked if I wanted jump in it.  I said YES and so we did.  Words cannot describe how good that felt…I could almost hear the steam coming off my head as I submerged myself!

push ups, planks

Thursday: Speed

I moved the speed workout to this day since I was too tired from driving on Tuesday (A distance runner can handle a tempo run more easily than a track workout any day!).

2 mile warm up, 2 X 400 (1:22, 1:24), 800 (2:57), 2 X 400 (1:22, 1:21), 800 (2:55), 2 X 400 (1:22, 1:22), 800 (2:58), a few strides, 2 mile cool down

This happens a lot, but the first set seemed the hardest, I peaked in the middle set, then slowed a little on the last set.  However my track times are really coming along.  They are still slow in relation to my long distance times, but fast for my personal history.  I know it’s not that fast, but I think that 2:55 is a PR for me on an 800!

Friday: Easy run

8 miles (8:19)

push ups, planks

Saturday: Long run

22 miles (7:55)

I had planned on 20 miles but felt good (well, ok, not bad!) so decided to go for 22.  This 22 miler was a week earlier than my schedule said to run; however, I did not do every long pace run the scheduled called for so far.  I am hoping to do a long pace run next week and I am also hoping the half marathon/long races will make up for some of those pace runs.

Sunday: Recovery run

6 miles (8:09)

Hilly lake lap-but this time the pace was easier.

Total Miles: 70

This was a solid week of workouts.  I sought out hills for my tempo and easy runs so that I will be used to them for the marathon.  They are never easy but my main marathon goal is to suffer less than last year!  I am still trying to build miles but I find it hard to fit in more than 70 miles per week.  My all time high is maybe 76 miles.  I might need to add more doubles and soon!

Cayenne’s Training Log 8.13.17

Marathon Training Week 10

Monday: Run

10 easy miles (8:17)

Tuesday: Tempo

8 miles (7:18), 2 mile cool down (8:14)

This was a 10 mile run with 3 miles at half marathon pace. The breakdown was: 2 mile warm up, 3 miles at goal half marathon pace (6:38), 3 miles steady (7:30), followed by a 2 mile cool down.  I ran with the bf and had a hard time maintaining just 3 flat pace miles, thinking to myself that I had to do 13 of them on a hillier course.  I just hoped that, come race day, magic would happen with fresh legs and adrenaline.

Wednesday: Run

8.55 miles (7:55)

Plus running to and from the car-I will call it 9.

Thursday: Off

I took an off day from running to rest for the half marathon.

light arms, abs, legs

Friday: Easy run

3.3 miles (8:04)

Saturday: Long run

1.2 mile warm up plus strides, half marathon in 1:27:37, 1.2 mile cool down

This race went as planned and I was happy with it.  I was pretty sure I would not all-time PR.  I ran it last year so I knew that it had some hills and that the distance was over 13.2 miles.  I was still around 2 minutes faster so I am hoping that means I improved.  It was cooler this year, which also could have had something to do with the improvement.  As always in Akron, Ohio, there is no even pacing-there is only surviving the uphills and banking time on the downhills!   I averaged my goal pace of 6:38 for 13.23 miles, 6:42 by official time.  Splits were: 6:32, 6:33, 6:34, 6:39, 6:38, 6:49, 6:32, 6:41, 6:48, 6:36, 6:52, 6:32, 6:33, 5:28.

Sunday: Recovery run

8 miles (8:14)

Total Miles: 56

I took a mileage drop back week to reset and somewhat rest for the half marathon.  I hit my goal of sub-1:29 on this course and my watch had my exact goal pace of 6:38 per mile.  I had planned on trying for sub-1:26 on my next one but I now have a scheduling conflict with my first passion: a musical opportunity.  I will most likely not be able to make it to my planned flat half marathon in a few weeks.  I will try to find something else to race.  I feel like I am in decent enough shape to PR on a flat half course but I won’t be after some post-marathon time off!

Cayenne’s Training Log 8.6.17

Marathon Training Week 9

I’m taking this training cycle extremely seriously.

Monday: Easy/off

1 slow treadmill mile

light arms, abs

I only ran one mile because I tried to run on the treadmill after eating-bad idea.

Tuesday: Speed

a.m. 5 miles (8:09)

p.m. speed work: 1.5 mile warm up, 2 X 1600 (5:56, 6:04), 2 X 800 (2:57, 2:59), 4 X 200 (39, 41, 40, 40),  1 mile cool down

I went out too fast on the first 1600 but hey, it was a one mile (1600-close enough) PR!  I crashed a little throughout the workout but this crash/burn type of workout is good to do now and then.

push ups, planks

Wednesday: Run

a.m. 7.5 miles with hills (8:17)

p.m. 4. 5 easy miles (8:48)

Thursday: Tempo

1 mile warm up, 5 miles at tempo (6:47 average), 1.5 mile cool down

I crashed a little from mile 3 due to fatigue, elevation and a side stitch (no more peanut butter before runs!).  It was still a good workout.

p.m. 4.5 mile recovery run (8:27)

arms, abs, legs

Friday: Easy run

7 miles (8:10)

Saturday: Long run

20 miles (7:39)

I finally completed a quicker paced long run.  We started with an uphill first mile at a 9 minute pace.  I ran some 7:15’s in the middle but tried to maintain a steady 7:30 pace.  I slowed a little on the uphills but finished with a strong 7:11 mile.

Sunday: Easy run

8 miles (8:16)

Total Miles: 70

This was a good week of running.  I was fatigued by the end but I had some quality runs and a decent amount of miles. I have the first of (maybe) two summer half marathons next week.    The first one is harder but hopefully I am getting in better shape each week.  I hope to beat my course PR of 1:29 on the first one, and 1:26 on the second (flatter) one three weeks later.  I am seeing how the first race goes before I commit to the second one!