This week was so busy that it’s hard to believe I was running in Bend, Oregon only a week ago! My training this week didn’t go completely as planned, but balancing rest and training took priority. I would rather be undertrained than overtrained, especially this close to race day. I ended up doing only one hard workout this week, but at this point the hard workout is already done – it’s time to taper and sharpen up for race day this Saturday!
Monday: 4 miles easy
Despite the ice from the previous day’s snow, we couldn’t resist another run along the Deschutes River Trail. We ran along the same route as the day before. Ice definitely isn’t easy to run on, but with trail shoes it was manageable and even fun. Most of all, Ryan and I just loved running along the Deschutes River.
Tuesday: 5 miles easy
I always try to heed my body’s signals, especially with a race quickly approaching. I decided to move my first hard workout of the week (effectively making it the only hard run of the week) and do an easy run instead.
By the second mile, I knew I made the right choice. My legs needed an easy effort after our weekend of running and snowboarding followed by a long car ride.
Wednesday: AM: 10 mile cruise interval run; PM: 20 minutes strength training
1.5 mile warm up
5 x 2K (1.25 mile) at half marathon to 10K pace with 3 minute recovery jog
~0.9 mile cool down
It’s interesting to repeat the same workout in different training cycles and see progress. I did this exact same workout during training for last year’s Lake Sammamish Half Marathon and I was pleased to see how my splits differed. Last year, I ran 9:07, 9:10, 9:07, 9:06, and 9:00 for the 2K repeats; this year, I ran 9:12, 9:01, 8:59, 8:56, 8:49. I was really happy to see three of those repeats in under 9 minutes!
I neglected strength training last week and I wanted to squeeze in some quality sessions before the race. I did 2 circuits of this medicine ball workout and then did some much-needed foam rolling.
Thursday: 20 minutes strength training
When I finished my run on Wednesday, I knew I needed a rest day. I know I need a rest day when I don’t even miss running that day. By the end of the day, I wanted to do a bit of exercise so I did a quick resistance band routine that focused on the hips, glutes, and core. I did 2 sets of 20 lateral band walks, 20 banded squats, 20 banded clamshells, 20 banded bridges, and 30 seconds of side planks with knee-ins per side.
Friday: 10 mile long run
This was my last long run of training! I always find the last long run and the final tune up workout to be so rewarding – there’s a sense of accomplishment and satisfaction with hard work, even before the race. I kept this run comfortable and averaged an 8:18/mile – the same pace I averaged on my final long run during my last half marathon training cycle, except this was on a hilly course rather than a flat course.
Saturday: 4 mile run
Ryan, Ollie, and I started out the morning with an easy run together. My mom was in town, so after our run and breakfast, the three of us plus the dogs went to Deception Pass State Park. We spent about an hour and a half walking around the beach and enjoying the smell of sea salt air.
Sunday: Rest day
We went to downtown Seattle with my mom to take a tour of Theo Chocolate. Theo Chocolate is one of my favorite brands, both because their chocolate tastes so good and because of their emphasis on fair trade. They are a bean to bar chocolate factory, so we got to see how the chocolate was made, learn about fair trade, and sample lots of chocolate. Definitely with visiting if you are ever in Seattle!
Race Day Goals:
I don’t have a firm time goal in mind for this race. I want to run a PR (sub-1:38) but more importantly, I want to run a strong and enjoyable race with smart pacing. Enjoyable for me includes pushing hard and giving my best for that day. Last year, focusing on pacing gave me a 5 minutes PR (1:43 down to 1:38) and a very enjoyable race experience. Ultimately, that’s the main goal – I’m nowhere near fast enough to win or place in a race like this, so why not enjoy it and focus on doing my best for that day?
How do you track your progress in training?
How was your week of running?