Cayenne’s Training Log – 7.31.16

Marathon Training Week 8

long run

Monday: Easy run

6 miles (8:01 pace)

light arm and ab workout

Tuesday: Speed

a.m. easy run: 3 miles (8:20)

p.m. speed workout:

1 mile warm up, (7:48), 4 X 400 (all 1:20’s), 1 mile cool down (8:35)

5.5 mile hill run, jogging the flatter sections, powering up the hills (7:56)

push ups, planks

I am not really following the planned speed program because it is not really working for me.   I was getting slower on the longer distances compared to a month or so ago when I had come off of short, fast interval work.  Also, the marathon I am doing is pretty hilly so I am including hills in my speed work on some weeks.  So I did some fast intervals (for me) to get my leg turnover faster.  I also did hills just to torture myself.  Next week I will try the 5 X 1 mile repeats that the schedule suggests, probably a little slower than it says to do!

Wednesday: LONG, easy run

12 miles (7:53)

This is the longest weekday run I have done…Usually a 12 miler is my actual long run.  Crazy schedule!  It felt fine but it was hot.

Half-as$ed arm, ab workout.  I was tired!

Thursday: Tempo run

8 miles (7:15 average)

I did a progression run with the last few miles under 7.  My ankle that I bashed bothered me at the end.  It has radiated to my achilles.

30 minute bike

Arms, abs, legs

Friday: Easy/rest day

I did a 20 minute swim/splash in the lake.

Saturday: Moderate run

7.4 miles (7:55)

I had planned on doing my long run this day but had some pain in that foot.  I played it safe and decided to ice it and try a long run on Sunday.  Sat/Sun are interchangeable for me in terms of a long run so it was ok.

push ups, planks

Sunday: Long run with marathon pace miles

18 miles (7:32)

I did a moderately hilly course.  9 miles at an 8ish pace and 9 miles at marathon pace.  I took a gel and water  during the run.  The marathon pace miles were a little slower than when I did my 16 because that course was pretty flat.  It was also more humid today.  But I was happy with it-it was a solid run.  I had some pain in the beginning but it went away, then came back at mile 15.  I will continue to ice and hope for the best.

This was another good week.  I got through all the runs but have some lingering foot pain.  It is just annoying right now but not debilitating.  If it does not improve I will have to take a few days off so that it has a chance to heal.  I am also being extra careful about getting protein for recovery and taking my anti-inflammatory supplements (ginger, turmeric, etc.).  I am feeling good about my training and thinking I could PR on a FLAT marathon course in Sept.  But my marathon is hilly and hills are my weakness-I will keep running them in hopes of coming close to a 3:04 marathon again….I would consider getting the same time or even a minute slower an improvement on that course.

Total Miles: 63 (my highest mileage week EVER!

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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  1. Congrats on the highest mileage week ever! You’re training so strong and regardless of the terrain of your fall marathon, you are definitely going to be ready come race day. Hope that ankle/foot/achilles behaves, do you have any compression you could sleep in (that usually helps me)? Also, kudos on the natural inflammatory, I actually just ordered some Turmeric for that reason!

    1. Thanks! I feel like there is such a fine line between a PR and an injury! The injury I had was a stupid clumsy one but it seemed like it made things swell up in that whole area and it felt like achilles tendonitis last week. I used to always get “overuse” injuries in marathon training. My body can tolerate more miles than it used to but I’m not sure what my new limit is yet. I ran a hard speed session yesterday and a 13 miler today with no pain. I am hoping it is gone for good. I use compression sleeves but haven’t tried anything overnight…what do you like to use? Yeah-turmeric is awesome. I love the spices for keeping inflammation at bay!