Happy Friday and Happy May! (And, while I’m at it, Happy Cinco de Mayo!) May is like flipping a switch in Seattle; everything goes from gray and rainy to beautiful, sunny, and spring-like.
This weekend is the Snohomish Women’s 10K, which is a big race for a couple of reasons. It’s my first 10K in years and it’s the first race where Ryan will have an expo booth set up for Gear Well!
Spring flowers have bloomed in the Seattle area! I guess it’s true that continual showers in November through April will bring May flowers. The PNW turns into a wonderland in May: blue skies, evergreen trees, and flowers in stunning shades of pink. These vibrant flowers (dogwood, I think?) are my favorite.
It was warm on my run yesterday (55 degrees but almost 100% humidity), which meant no more long sleeves! My mom gifted me this Patagonia Nine Trails t-shirt as an Easter present and I finally was able to run in it. Patagonia is quickly becoming my favorite brands for running shirts because of how comfortable, odor-resistant, and aesthetically-pleasing they are – not to mention that Patagonia is environmentally friendly and socially responsible. The fabric is soft yet breathable and the cut is slim yet non-restrictive. Plus, I like the dusty rose color that bright without being over-the-top girly – all the colors are pretty!
Is anyone watching the sub-2:00 marathon attempt this weekend? Runner’s World will be streaming it. Granted, even though it begins at 8:45 PM, I probably won’t stay up to watch it… Sunday will be an early morning with my 10K race and helping Ryan set up a booth for Gear Well at the post-race expo! Actually, I’m usually asleep by 9 PM most nights anyway. We runners need sleep, right?
Even though the viewing times aren’t optimal for those of us in the US, it will be interesting to wake up on Sunday morning and read what came of Nike’s Breaking2 effort. The record attempt isn’t occurring in a road race, which sets it apart from the current men’s record set at the Berlin Marathon and the women’s record at the London Marathon. Rather, the runners will be running on the Formula One 2.4-km race track in Italy.
Nike has been, for lack of a better term, grooming some of the world’s top marathoners for this record on their own terms; during their test half marathon on the same track, they received aid on demand, had rotating pacers, and followed a vehicle. According to Runner’s World, if the runners do break two hours, it may not be eligible for a world record if these conditions occur during the race.
Even if you run flat races, hill repeats will improve your running economy, VO2max, and endurance. Short and fast hill repeats will improve speed, but long distance runners will benefit from going longer and a little easier on the hills. My latest weekly workout for Runkeeper is long hill repeats done at a moderately hard effort (approximately threshold pace) for 2 minutes.
As I’m shifting to base building after this weekend, these hill repeats will be part of my training. They are an ideal way to build speed during the base building period or early season training because they don’t wear and tear on the body in the same way that track workouts or mile repeats do.
Ollie and Charlie both love to run – and Ollie is quickly becoming my little endurance machine running buddy for most easy days. Ollie may be able to run 10 miles straight now, but he didn’t start out with that distance, nor did he start out as the best four-legged running buddy. Over at Rainier Fruit’s blog, I am sharing about how I started running with my dogs, from the gear to the commands I use on a run.
Did you know that dogs should not eat within 2 hours of starting a run and should wait an hour after a run to eat? Be sure to check out these safety tips for running with your dog!
What spring flowers are your favorite?
Do you run with your dog?
What’s a recent workout you’ve run?