Cayenne’s Training Log 8.28.16

Marathon Training Week 12

Monday: Cross train and run

1 hour elliptical , arms abs

8 miles (8ish pace, a few in the 730’s)

Tuesday: Speed

a.m.: 5 miles easy (7:55)

p.m.: speed

1 mile warm up (8:33), 4 X 400 (1:24.1:25, 1:23, 1:23), 1 X 1600 (6:10), 4 X 400 (1:24, 1:24, 1:22, 1:23), 1 mile cool down (8:33)

I felt very sluggish.  My 400’s were not the 1:20’s I hit a few weeks ago.  It was a good heat workout anyway.

push ups, planks

Wednesday: Easy run and strength

Arms, abs and legs

8 miles (7:53)

Thursday: Rest 

I had planned on using Friday as a rest day but I drove 9 hours and was exhausted.  A tempo run did not happen.

Friday: Easy run

10 miles (8:00)

push ups, planks

I moved my tempo to Saturday and ran easy.

Saturday: Hilly tempo

5 miles (7:02)

VERY hilly lake course.  I was pretty happy with this pace, especially since it was faster than my race pace on this very course a few years ago.  Splits were 7:49, 6:56, 6:46, 6:46, 6:52.

1 mile (8:08)

Again, I thought of doing a race as a tempo but I chose sleep instead.  I am not good about getting up for a race when I am not signed up in advance!  This was a good run though.

push ups, planks

Sunday: Long run

22 miles (8:19 for 15, 8:00 for 7)

I won’t call this run a “failed” run.  I did 15 miles in the am and 7 in the pm.  It was a ridiculously hilly course (481 ft gain), 80 some degrees, 90 percent humidity and blaring sun.  My bf and I both had trouble.  We jumped in a random swampy lake at mile 9.  We stopped in a hotel and poured ice on ourselves at mile 11.  We hit up a fruit stand guy for some peaches at mile 13.  We walked.  A lot.  But we got 15 miles.  If anyone knows me or him, walking or stopping is extremely uncharacteristic of us.  It was rough.  But we got it done.  I ran 7 later just to get my 22.  It was less hilly, cooler and it felt much better.  I hate breaking up long runs like that but it is better than not doing it at all.  I had a “failed” run on this very course before Boston and did ok.  Maybe it is a tradition!  Some day I will conquer this course!

This was an ok week.  I aimed to do some hilly runs because my marathon is pretty hilly.  I did a great tempo, but the long run was rough.  But it was the hilliest, hottest, most humid run.  Ever.  All the bad h’s!  Next weekend is my next half marathon.  If this week didn’t kill me I will hopefully be stronger for it.

Total miles: 64

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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4 comments

  1. Breaking up the long run isn’t ideal but sometimes it’s a good way to get the miles in and also not completely tank yourself if you’re not feeling it early on. Kudos for chasing the hills intentionally though and getting the miles in! Great week of training!

    1. Thanks! I was a little stupid and ran at 11am…too hot for an August 22 miler! After the 15 I just wanted to just be done for the day but I’m glad I got in the miles anyway.

  2. I’ve had to do a couple of split long runs this season to fit them in around vacation and family and I always think it’s better than nothing!

    1. For sure-that is sometimes the only way to get it in and it is better than cutting it short completely. And also the Hanson marathon plan only goes up to 16 mile long runs anyway. Anything extra is bonus! I’m not doing that plan but it makes me feel better about splitting it up! 🙂