Congrats to all Marine Corps Marathon finishers and other runners who race this weekend!
Now that marathon training is done, it’s time to step aside from Marathon Monday for a while. I loved doing all those posts on what I learned about marathon training!
Over the next several weeks I will focus my training on base building. What exactly is base building? I discuss it in-depth in this post of mine from earlier this year; Lisa at Running Out of Wine also provides an excellent breakdown of base building in her post here. In short, base building is a meso-cycle in training in which you run lots of easy miles in order to develop a mileage base for more specific race training.
My next race is the Lake Sammamish Half Marathon in March (although there’s a local half marathon on my favorite trail in January that’s tempting me as well). Training for the Lake Sammamish Half will begin in mid-December, until then, all of my miles will be kept within my easy range (which is easier said than done).
Since, however, I’m not running high mileage, my easy miles can be paced a bit higher on the easy scale. Based on my half marathon PR on April and my marathon training paces (not the marathon itself, since I had stomach issues during that race and ran a slower time), my easy range is from 8:15-9:45, so that’s what I’m aiming for during my runs. However, I am not running by pace, but rather by effort; I’m wearing my Garmin to track distance and see my splits later, but I’m letting perceived effort be my guide.
My runs this week have all been at the faster end of the easy pace range. Since I’m not running high mileage or doing any speed work, I can let my easy runs be faster than when I was running 55-60 miles per week with 2-3 demanding workouts. Honestly, after months of prescribed paces for each and every run, I find such enjoyment and serenity in just running to run, whether it’s an 8 minute mile or a 9 minute mile.
Monday: 5 miles easy on the treadmill, 8:30/mile, 1-2% incline, followed by MYRTLs and planks.
I usually drive 15-30 minutes to run, depending on the traffic, and on Mondays I usually find myself choosing the treadmill just so I don’t have to drive. Lazy, right?
Ryan launched Brew Pup on Monday night and we’ve already made several sales! I am ineffably proud of him for how much time and effort he has devoted to this business and to helping rescue dogs across the country. As of now, Brew Pup is partnered with four dog rescues across the country. If you know of a rescue that would be interested in partnering with us, please let us know! Also, I’m super excited that we’re getting our own samples to try, because I can never have enough cute sweatshirts.
Tuesday: AM: 7 miles easy, 8:29/mile. PM: 15 minutes strength training.
7-8 miles is my sweet spot for running, so it felt good to finally run that far again after taking it so easy for marathon recovery. This run was only made better by the fact that I saw a bald eagle sitting on a rock in the middle of the Sammamish River. I could not resist stopping for a couple minutes to take pictures and just admire it.
I had a GI doctor appointment in the afternoon, and by the time we got home from that, I just did not want to workout, so I did one round of this strength training workout and called it a day.
Wednesday: 5 miles easy, 8:30/mile.
Seemingly out of nowhere, sunrise is not until 7:30 here! Even when the sun does rise, a thick blanket of fog has covered parts of the Eastside of Seattle (and I’m sure Seattle proper as well). I literally entered a thick layer of fog halfway through this run where I could only see a few feet in front of me! Of course, just as I’m weird and love the overcast PNW weather, I oddly enjoyed this as it was so serene and almost ethereal.
Thursday: 5 miles easy, 8:52/mile, 0.5-4% incline, and 20 minutes strength training.
I did this strength training workout from Eat Spin Run Repeat and really enjoyed the variety it added to my routine. A long time has passed since I last did burpees and those burned a bit!
In the evening I got to meet up with Lauren from Just a Pinch and Amanda from Slimpify Life (if you don’t already, you should read their blogs!). We grabbed juice at Evolution Juice in University Village and chatted about nutrition, blogging, major career changes, and hiking. They were both so friendly and I had so much fun getting to spend time in person with them!
Friday: AM: 8 miles easy, 8:13/mile, followed by foam rolling.
Friday’s run was fantastic. It was 45 degrees, which is the temperature where I really feel I can just let my legs fly. It’s rather obvious that I’m a Midwest transplant: I’m out there running in shorts and a long sleeve shirt while other runners are bundled up in leggings and running jackets and vests. I adore this weather, and even more so I love the fact that most of the next few months will have this weather.
After my run, I settled in to take my Road Runners Club of American coaching exam. I passed with a 97%! I hope to launch my online coaching business at the end of the month, which will offer customized training plans and various tiers of personalized online coaching. All students will receive a 10% discount on all services, and keep an eye out for an upcoming giveaway!
Saturday: Hiking, 4.5 miles, with a 25 lb backpack.
More on our camping trip at Annette Lake later in the week! The heavier backpack did make the climbs a bit more of a challenge. My endurance may be strong, but I need to work on my strength, especially as we extend our hikes and get further into backpacking. After the 3.5 mile hike up, we hiked around the lake some more and let Charlie play in the water a bit.
Sunday: Hiking, 3.5 miles, with a 25 lb backpack.
And then we hit up Starbucks, made pancakes at home, and promptly crashed on the sofa.
Weekly total: 30 miles run | 7 miles hiked | 3 supplemental workouts
Goals for Next Week
- Run 30-35 miles
- Add Pilates back into my routine. I used the same Gaiam videos on and off for 10 years and I finally need to switch it up from them – does anyone have any good suggestions for Pilates online videos/workouts?
- Strength train 2x
Questions of the Day:
How was your training this week? Did you race?
What are your goals for next week?
Any recommendations for online Pilates workouts?