Cayenne’s Training Log – 9.4.16

Marathon Training Week 13

Half PR

Monday: Cross train and run

1 hour elliptical , arms abs

Lots of walking in downtown Chicago

Tuesday: Easy run

I did not feel well all day due to female issues.  I napped in the afternoon and could not sleep later on.  So I ran 10 miles on the treadmill at 1am (techically Wednesday).  10 minute pace.  No, that is not a typo!

Wednesday: Speed

I moved my speed to this day when I was feeling better.  I also decided on one hard workout this week (no tempo) because of my race on Saturday.

1 mile warm up (8:15)

3 X 1 mile repeats (6:04, 6:13, 6:06)

On roads-the second mile was the most difficult due to the incline.  The pace reflected that.

1 mile cool down (8:13)

p.m. 3 miles on treadmill (9ish pace)

short arms, abs, legs workout

Thursday: Easy run

Soooo….I did not taper as much as I had planned.  I had a bit of guilt from indulging in about 5 too many pumpkin granola bars.  Tapering during pumpkin season is a challenge.  I did cut out my harder tempo at least!  Anyone else have a problem with tapering miles because they like to eat too much??

10 miles (7:53)

very light arms, abs

This course had a fair amount of hills but I tried to keep the pace easy.

Friday: off

I did not pig out on pumpkin products.  Hurray!

Saturday: Half marathon race

This might bore some but this mini race report is more for my own records.  The weather was really perfect.  It was cool enough for a PR but not too cold for my muscles.  The course was mostly flat, with a few rolling hills at times.  The more difficult part for me was the gravel section.  The paved roads definitely feel faster than gravel.  This was a small race but I like it because it is well organized and also has cash prizes for the top 5 finishers.  The downside was that there was no one in front of me (that I could see) apart from one guy.  It was like this from mile 5 on.  The leaders were minutes ahead.  Luckily, this guy ran a very even pace, and it was right at the pace I wanted.  I tried to keep him in sight the entire race.  He pulled away during the last mile and I sped up as well.  I might have slowed throughout the race had I not been trying to pace off of him.  I am thankful that he was there!

I had planned on taking a gel but I accidentally dropped it and didn’t want to break my stride to get it.  I didn’t feel like I needed it and luckily I was fine.  I took sips of water at 2 different points.  It wasn’t anything like the half I did a few weeks ago.  There was no dousing myself with water or drinking at every stop.  I have run this race multiple times and had a previous course PR of 1:29 something.  My all-time half PR was 1:26:51.  I managed to finish this race in 1:26:21-a 30-second PR.  I placed first female for the first time in this race.  I was pretty happy with my finish time.  I would have been ecstatic to have run under 1:26, but am content with a PR.  I felt pretty comfortable during the race and after.  It makes me think I could have pushed more.  It is amazing how I feel my best when I PR….I am usually in more pain when I am slower and struggling (like the half a few weeks ago!).  On the other hand it was not my main focus race so I need to save something for the actual marathon.

I was pretty happy with my splits.  I had expected the course to be long (13.2 in the past), but this time it recorded a more accurate distance.  However my Garmin got off when I ran through a wooded section.  It was saying 7:48, etc. and eventually the mile evened out to 6:47.  I did not change my pace and it was probably something closer to 6:35.  I just tried to pace off the guy ahead of me because he was doing an even pace.

Garmin data:

1 mile warm up (8:04)

13.11 miles (6:36)

Splits of (6:37, 6:35, 6:36, 6:40, 6:35, 6:47, 6:36, 6:33, 6:28, 6:33, 6:34, 6:33, 6:32, 5:36 last kick-my last burst is usually faster but we had to go off the path and up a grass hill to the finish line!)

1 mile cool down (9:46)

p.m. 3 mile easy run (8:35)

Yes, I just did a half marathon but I felt like running….slow.  I think I am clinically addicted to running!!!

push ups, planks

Sunday: Recovery run

7 miles (8:19)

I did a 9ish first mile until the soreness went away.  This was a very enjoyable run.  I prefer running at this pace!

lame arm and ab mini workout

Total miles: 53

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. Solid week of training and great work on the half marathon- congrats on PR and win!! You are setting yourself up for a great marathon! Also, I second Jesse’s request for recipe if those were home made!

  2. Thanks, you guys! Haha I wish the granola bars were homemade…Sunbelt bakery-they come in a box. I did see a recipe for some that I will try to make sometime-will let you know if they are good. I do make pumpkin pancakes (just add pumpkin puree and pumpkin pie spice). And pumpkin lattes. I will need to run another marathon the way I’m going!!