Cayenne’s Training Log 3.26.17

Marathon Training Week 12

Half Marathons in 2009, 2013 and 2016.  Can I still get faster with age?  Time will tell!

Monday: Run

a.m. 7 miles (8:16)

p.m. 6.5 miles (8:19)

This was a nice day of easy runs. I banked some miles so I could run a little less on the other days.

Tuesday: Speed

2.63 mile warm up, 6 X 800 back and forth on a hilly path (3:15, 2:56, 3:07, 2:56, 3:08, 2:54 – it is fairly obvious which way was more uphill and which was downhill-right?!), 2 mile cool down

This was a good group speed workout. We cut it a little short because two different tracks were in use and it was going to get dark. I was kind of relieved because I have not been running long speed sessions anyway. We ended up running the 800s on a hilly path. Road races are not track flat anyway, so this was more like “real world” running. It obviously was not as fast as on the track but I was happy with my paces.

Wednesday: Run

8.5 miles (8:01 pace)

arms, abs

Thursday: Tempo

a.m. 9 miles (7:19)

This was a progressive tempo run, starting with a 7:55 first mile down to a 6:37 penultimate mile, then a final cool down mile. I don’t know why but these runs feel so much easier than a sustained tempo run that is fast from the get go.


p.m. 3 miles (8:14)

An easy 3 miler is my favorite run ever.

Friday: Run

4 miles (8:16)

This seems to be about my easy/recovery pace when I plan to go easy and don’t look at my watch. I have been better about that lately. Since I am running more miles now, I realize they cannot ALL be under an 8 min pace like back when I ran 30 miles per week. I am just trying to run my body for these easy runs.

Saturday: Long Run (with quicker miles)

20 miles (7:35)

I ran with people for the first 12 miles and then did the other 8 by myself. I did most of the miles on the easier side for the most part (apart from 2 sub 7:20 miles in the mix), then did 6:50-7:05 miles for miles 11, 12, 14, 15, 16, and 19. My legs felt tired at mile 16 but I kept imagining marathon day as motivation to keep going.

push ups, planks

Sunday: Recovery Run

8.5 miles (7:53 average)

I started pretty slow and my body was a little sore, but not too bad. After a few miles I felt good and ran some 7:30’s. Again, I didn’t look at my watch, I just ran what felt easy that day.

push ups, planks

Bonus: I finished my taxes on this day!!!

Total miles: 74

This was a great running week! The weather was so much better and I did not run on the treadmill at all. It helped running the hard runs (speed, tempo and long) with people. And I had no calf pain at all. My butt/IT/hamstring ached a bit at the end of the 20 miler but something always hurts after a 20 miler. I am running more miles than I have ever run in this training cycle. I have added “junk miles”, i.e. additional miles that are slower than my norm. But they seem to serve a purpose for me – to get the blood flowing, help recovery and build endurance (and burn calories!). I will see if this strategy helps my marathon. If not, I may resume being a 40-50 mile per week runner.

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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