Cayenne’s Training Log 8.7.16

Hinkley hill run


Marathon Training Week 9

Monday: Cross train

1 hour elliptical, 30 minute bike

arm, ab workout

I fought the urge to run so I could give my foot a break from pounding the pavement.  The elliptical was a good choice since I didn’t have to lift my feet.  I had no pain.

Tuesday: Speed

I was going to do last week’s mile repeats but when I got to the track I realized I had forgotten my water. 1000m repeats were on the the schedule for this week and I thought those would be more manageable than mile repeats in the heat and with no water.  What was I thinking?!  A slow, shady long run is child’s play compared to a track workout in the blaring sun.  I made it through 5 and had to run to the local super market and get two giant bottles of water.  (I did not drive because I was too disgusting to get back in my car at that point).  I didn’t want to pass out on the track so it was a good decision to go for water.  I felt awkward at the store….totally sweaty and gross.  Other than that unintended break, the workout went well.

1 mile warm up (8:12), 8 X 1000m (3:46, 3:47, 3:46, 3:45, 3:47, 3:46, 3:46, 3:45), 1 mile cool down (8:35)

I was pretty close to pace (3:45).  The longer the interval, the more off pace I get.

plus 3/4 mile jog to and from the supermarket

p.m. 4 mile trail run, including 2X grass hill repeats (let’s just say at MY trail pace…not fast!)

Wednesday: Long run

13 miles (7:52)

Running a casual almost half marathon distance on a Wednesday morning?  Sure, why not.  Crazy schedule.  Next week it starts back up with the “steady” runs at a 7:30 pace.  They are shorter, TG.

Thursday: Tempo run

I had planned on doing a half marathon paced tempo (6:30’s).  But it was hot and I did not feel my best (female issues…let’s just leave it at that!).   So I did an alternating 8-7 minute per mile pace run, like the schedule actually says.  I like these runs-they are so much easier than holding 6:30’s-40’s for a few miles straight.  But today was not as easy as it could have been.  I had pains and over heated.  I stopped for water at mile 7 and splashed it all over my face to cool off.  A tempo in the 6:30’s will have to happen soon…I don’t want a 7 minute pace to feel like a sprint.  I will try to get in a 5k race sometime soon.

9 miles (7:29)  Splits were 8:05, 6:53, 7:52, 6:49, 7:54, 6:58, 7:57, 6:58, 7:56

30 minute PiYo workout (arms, legs and abs)

p.m. I met up with some Salty women for a photo shoot.  We had fun and did some running, plyos, and stretches for the photos.  I might have run a mile total.  I’m counting it!

1 mile (fun pace!)

Friday: Easy run

4 miles (8:30)

This run was broken up into 1 mile, then 3 at another time, due to lingering female issues.

Saturday: Tempo run

5 miles (7:10)

I was thinking of doing a 5k race but was too lazy to get up.  Instead my bf and I ran a quick 5 miles in the afternoon heat.  We did warm up and cool down first and last miles, with quicker inner miles.

Sunday: Long run

20 miles (8:14 pace)

This run was very hilly.  I ran with my friend and my boyfriend.  We ran early and it was not as hot, but the hills were very challenging!

Hinkley hill
Sunday’s long run course










Total Miles: 63/64ish

This was another solid week.  My ankle/achilles pain is completely gone, hopefully for good.  Next week I am dropping back the miles and racing a half marathon on Saturday.

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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