Cayenne’s Training Log 3.12.17

Marathon Training Week 10

Travelling has its perks… like a yummy Shawarma buffet!

Monday: Run

5 miles (8:06)

9 miles (7:58)

Solo run followed by a group run. I did not plan on 14 miles for the day but I felt fine.

arms, abs

Tuesday: Speed

Since it was very windy, we opted for a fartkek-style run. The run was 8 miles total and averaged out to a 7:29 pace. My bf and I ran 2 miles warm up, 3 miles with about 5 X 2 minute intervals (5:30-6:10ish pace), then 4 X 1 minute invervals at a faster pace, followed by a mile cool down. This seemed like a good workout for marathon training because it was a continuous run-no stopping like in a track workout.

legs

Wednesday: Run

It was a monsoon outside so I ran on the treadmill. Because of commitments I broke my run into two segments:

6 miles (9:30ish pace)

4 miles (8:00 pace)

push ups, planks

Thursday: Tempo

5 mile continuous run (6:46 average) with 1 mile warm up (still a fast 7:39), 4 miles at tempo (6:58, 6:24, 6:34, 6:21). Then an easy 1.3 mile cool down. This was a great group run. I got up early to do this and was glad I did!

push ups, planks

Friday: Easy Run and X Train

3.7 miles (9:30 pace on the treadmill)

I ran this distance to get my 10 from yesterday… I was 3.7 short!

1 hr elliptical

light arms and abs

I have not been doing elliptical lately but I was staying in a hotel and wanted to take advantage of the gym there.

 Saturday: Run

10 miles (mixed paces)

I started running outside and after a mile decided to turn around. It was very cold and windy and my face was hurting. I am not as tough as I used to be! I did the other 8 miles on the treadmill.

Sunday: Long Steady Run

20 miles (7:31 average)

My schedule called for a 7:30 pace long run. It was very cold but the pace did not feel as bad as I thought it would.

Total miles: 72

This is another all time high mileage week.  My hip/butt/IT are much better. However my left calf has been a bit tight lately. It is the same one I strained three years ago… so badly that I could not walk without a limp for a month. I will have to take care of that now-it’s always something!

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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