Cayenne’s Training Log – 11.5.17

PR for a training road mile!

Monday: Strength

2 hour walk

light arms, abs

I ended up walking for two hours on the treadmill while I was listening to/studying some music I am preparing.

Tuesday: Speed

2 mile warm up, 1 X 2000 (7:45), 3 X 400 (1:32, 1:25, 1:24), 3 X 200 (45, 40, 43), 1 mile cool down

This was a good group workout.  For the 200s, we ran while holding a cup filled with candy, with the goal of not spilling any.  I used my left hand for the second one and it was the fastest, even though I am right-handed.

Wednesday: Run

8 miles (8:14)

This was a peaceful, rainy run.

Thursday: Tempo

1.75 mile warm up, 3 tempo miles (6:13), 1.75 mile cool down

I had a great tempo run.  Although this course has a net downhill, my previous best was somewhere in the 6:30 average range.  The splits were 6:30, 6:10, 5:56.  I got excited during the last mile when I saw my watch in the 5’s-and really pushed to keep it there.

p.m. 5.5 miles (7:42)

push ups, planks

Friday: Run

6 miles (8:21)

I liked this flat, easy-paced run.

arms, abs, legs

Saturday: Long Run

14 miles (8:06)

This was another good long run.

Sunday: Off

I drove a few hours, had a concert, was tired, it was raining…lots of good excuses but I wished I had gotten a run in!

Total miles: 47

My mileage is still down but I am ok with that.  The short, quicker speed work seems to be helping me.  Because of that and also because of lack of time, I am going to focus on speed and not worry about high mileage until I am marathon training again.

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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