Cayenne’s Training Log 8.20.17

Marathon Training Week 11

Last week’s half marathon

Monday: Run

8ish easy miles

Tuesday: Tempo

6 miles at tempo (7:06), 2 miles cool down (8:32)

I was pretty thrilled with this 7:06 pace….because this was the dreaded hilly lake lap.  I have run this course as a 5 mile race a few times in the past.  This time my 5 miles after the warm up were faster than I have ever raced it.  Splits were: 7:53, 6:50, 7:09, 6:46, 6:53, 7:06.

arms, abs, legs

Wednesday: Run

10 miles (8:11)

I felt pretty terrible on this run.  It was a hot, humid, mid-day run and I had sore legs.  I think I overdid the leg weights the previous day-before that I had only been doing light body weight type workouts.  At mile 7 the bf and I ran by a nice lake…I thought he was joking when he asked if I wanted jump in it.  I said YES and so we did.  Words cannot describe how good that felt…I could almost hear the steam coming off my head as I submerged myself!

push ups, planks

Thursday: Speed

I moved the speed workout to this day since I was too tired from driving on Tuesday (A distance runner can handle a tempo run more easily than a track workout any day!).

2 mile warm up, 2 X 400 (1:22, 1:24), 800 (2:57), 2 X 400 (1:22, 1:21), 800 (2:55), 2 X 400 (1:22, 1:22), 800 (2:58), a few strides, 2 mile cool down

This happens a lot, but the first set seemed the hardest, I peaked in the middle set, then slowed a little on the last set.  However my track times are really coming along.  They are still slow in relation to my long distance times, but fast for my personal history.  I know it’s not that fast, but I think that 2:55 is a PR for me on an 800!

Friday: Easy run

8 miles (8:19)

push ups, planks

Saturday: Long run

22 miles (7:55)

I had planned on 20 miles but felt good (well, ok, not bad!) so decided to go for 22.  This 22 miler was a week earlier than my schedule said to run; however, I did not do every long pace run the scheduled called for so far.  I am hoping to do a long pace run next week and I am also hoping the half marathon/long races will make up for some of those pace runs.

Sunday: Recovery run

6 miles (8:09)

Hilly lake lap-but this time the pace was easier.

Total Miles: 70

This was a solid week of workouts.  I sought out hills for my tempo and easy runs so that I will be used to them for the marathon.  They are never easy but my main marathon goal is to suffer less than last year!  I am still trying to build miles but I find it hard to fit in more than 70 miles per week.  My all time high is maybe 76 miles.  I might need to add more doubles and soon!

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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