Cayenne’s Training Log – 9.11.16

Marathon Training Week 14

Monday: Strength and run

5 miles on treadmill (8:30ish pace)

Light arm and ab workout

Tuesday: Speed and easy run

a.m. 6 miles (7:56)

p.m. 1 mile warm up (8:12), 2 miles (6:31), 4 X 400 (1:25, 1:26, 1:24, 1:21), 2 mile cool down (8:16)

This was a good hotchpotch workout after my half marathon.  Again, I did it on roads because I was worried that the track would be busy with school kids.  It was definitely harder!  At this point I have abandoned my actual speed plan because of my recent races.  I feel that long/pace/tempo runs are the most important runs for marathons.  Any speed workout I run will help me.  However, next week I will try the Yasso 800 workout.  I feel that this is a key workout for gauging my fitness and deciding on a marathon pace.

push ups, planks

Wednesday: Cross Train

I felt that I needed a day off from running after my 12 mile total yesterday.

1 hour elliptical

10 mile outdoor bike ride

arms, abs, legs

15 minute stair master

Thursday: Tempo run

6 miles (6:58)  Splits were 7:49, 6:48, 6:40, 6:45, 7:00-that hill gets me every time!, 6:43

4 miles (8:19) Of course I liked this run better.

Friday: Long run

I had to do my long run on this day due to other commitments.

20 miles (7:47)

It’s not what it looks like! Post-run recovery is important. I made a chocolate protein smoothie and put it in this ice cream container overnight. I was eating it and driving…people probably thought I was nuts! This is not to say I wouldn’t and haven’t eaten a pint of ice cream in my car before….

My legs were tired from the tempo run yesterday.  I did the first 10 in the 7:20’s-30’s.  Then I crashed.  I had hoped this would be a confidence booster but it was not!  It was very humid-I took a belt with four bottles and still ran out.  I practiced with with gels and my drink and it still did not help me.  But my stomach was fine at least!

push ups, planks

Saturday: off

Sunday: Rememberance run

11 miles (7:34)

I did an 11 mile run with friends in memory of the 9/11 victims.  I do not run as early as 7am by myself but got up because I was meeting people.  Boy, does the weather make a difference!  We ran a few miles in the 8’s and then negative split, but it felt very easy.  A 7:30 pace felt easier than an 8:30 had the other day in the heat.  We even did the infamous “Hoosier Hill.”  It was a good run.

push ups, planks

My marathon is in two weeks.  I am getting very nervous, mostly about the hills!

Total miles: 58

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. Re: the 400’s on the road and not the track- I have been doing much of my speed on neighborhood loop near my house this summer since tracks were under construction and with my schedule not driving anywhere made it easier. I think it is a little harder but also mentally is a nice change up and helps learn to push on roads (since we are mainly training for road races). Good luck with the yassos next week, I love those and totally agree it can be a great fitness gauge!

    1. I agree. It is good to do some speed work on roads because it is a lot more like real life races. Especially the marathon I’m doing. I wish it was as flat as the track though!