Cayenne’s Training Log 7.3.16

Marathon Training Week 4

Elite entry
Nothing is impossible: 35 (almost 36) years old and my first elite entry!

Monday: Easy Run

5 Miles (8 something pace-trail)

This was supposed to be an easy run but it was hilly-I had never run on this trail and wanted to check out a new place.

Light arm/ab workout

Tuesday: Speed Workout

1 mile warm up, 7 x 1000 (3:50, 3:45, 3:51, 3:50, 3:52, 3:47, 3:45), 1 mile cool down

I did not hit my paces (3:45)….I had cumulative fatigue from Saturday’s race, Sunday’s faster long run and Monday’s hilly run.  It was very windy and I was slow on the first lap almost every time.  What other excuses can I think of??  I had a bad workout….it happens!

Second run: 4 miles (8:00 pace)

This felt good!

Wednesday: Easy Run

9 miles (7:56)

This is my favorite pace.  :-)

push ups, planks

Thursday: Tempo Run

8 miles (7:23)

Strength: arms, abs

The plan was alternating miles between an 8 and 7 minute pace.  It did not feel hard.  On the other hand my long run this weekend will be hard!

Friday: Rest Day

I really needed this total rest day to gear up for Saturday’s difficult long run.

Saturday: Long Run (with marathon pace miles)

16 miles-8 miles at 7:56 pace, 8 miles at 6:53 pace.  This was actually not as bad as I thought.  It was hard but I got through it!

push ups, planks

Sunday: Recovery Run

5 Miles (7:53)


Total Miles: 53

This was a good week.  I had a bad speed session but recovered and had good tempo and long runs.  My body needed a break from racing, although I was tempted to do a 4th of July race.  Quality long runs are my focus now and I did not want to be too sore to hit my long run pace.  Onwards!

I am a dedicated runner and classical musician. I am currently chasing a sub-3 hour marathon (3:04 PR) and a sub-19 5k (19:02! 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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  1. Congrats on getting into the Elite field, well deserved! Love when those long runs you think are going to be crazy hard end up going better than expected…such a good feeling.