Hi, everyone! How was your weekend?
My mom visited this weekend and we spent time exploring Washington, including driving through the mountains and exploring Leavenworth, which is a Bavarian village in the Cascades. What a fun weekend!
Rainy season has arrived in Seattle. While we apparently get a lot of rain and clouds during the months of November through April, November has the highest average rainfall of the entire year. I don’t mind, because I’ll gladly take months of light rain instead of weeks of raging snowstorms, icy sidewalks, mountains of snow, and being stuck running on the treadmill all the time.
Monday: AM: 7 miles on the treadmill, 1% incline, 8:14/mile average pace. PM: 25 minutes strength training.
This was my first “workout” since the marathon and I kept it on the easier side with a short fartlek run. After warming up for 20 minutes, I increased my pace to 6:49/mile (8.8mph) for one minutes and then recovered for two minutes at 8:49/mile (6.8 mph). The fast intervals were quick enough for me to run faster but not too demanding on me aerobically since the duration was so brief. I repeated this ten times and then cooled down until I reached 7 miles.
Now that the time has changed, it gets dark at 5 pm here in Seattle. It was pitch black outside when Ryan and I went to the gym before dinner for our workout, which made it feel so late. I did some upper-body and lower-body combo moves like squats with and overhead press and lunges with rows.
Tuesday: 7 miles easy, 8:30/mile.
Just a normal rainy run. I switched up my route a bit this week and it’s so fun and rejuvenating to try a different trail.
Wednesday: AM: 6 miles easy, 8:37/mile. PM: 25 minutes kettlebell + core.
Since I’m focused right now on maintaining a decent base, I set mileage ranges for most days, usually around 5-7. Originally, I planned on running 7 miles, but I just wasn’t feeling it that morning, so I told myself to do five. I ended up feeling good, so I split the difference and ran 6 miles. Sometimes it’s just a battle of the mind versus the body, and usually my mind is significantly lazier than my body. Once I start running, though, it’s becomes easier to listen to my heart and legs rather than the part of my brain that tells me to go home and drink more coffee.
I found this kettlebell workout on Pinterest. It was the workout I used to do all the time during my senior year of college and I had forgotten how much I loved this workout until I did it this week. It’s quick, efficient, and works your entire body while actually be fun. I squeezed in some planks and bridges afterwards to work my core a bit.
Thursday: 4 miles easy with Charlie, 8:58/mile.
Charlie did so much better at pacing on this run than he did last week! We ticked off the first three miles like a metronome, hitting 9:02-9:07 min/miles. It started to rain during mile 4, so Charlie picked up the pace because that little puggle does not enjoy even the lightest of rain showers.
Originally, I planned on doing some strength training or Pilates, but by the time Ryan got home, we both felt a bit spent, so instead we each had a beer and watched the latest episode of Supernatural. This season is sooo creepy but so good. In terms of working out, it’s all about balance and there’s days where we just have to listen to our bodies when they tell us to take it easy.
Friday: 10 miles at a steady pace with a moderate progression over the last 3 miles, 8:07/mile average pace.
It was raining when I arrived at the trail, but I honestly love these rainy runs. Rain in Seattle is significantly different than in the Midwest. Here it just spits or lightly drizzles, while we fondly called Valparaiso, IN “Val-pour-rain-snow” because of the torrential deluges we experienced on a frequent basis (when there wasn’t five feet of snow on the ground). The rain and cool morning temperatures chilled me for the first couple miles because I was in shorts (I despise wearing leggings or capris when it rains, since they get so wet and cold), but then I settled into a comfortable pace once I adapted to the temperature. Since I was feeling good, I increased my effort slightly over the last three miles and finished with the last mile at 7:39. Now, if I can run 13 of those and it feel good…
Saturday: 3.5 miles of hiking, 500 foot gain, and 2.5 miles of walking.
My mom, Ryan, Charlie, and I hiked a small portion of the Pacific Crest trail in the Snoqualmie Pass region. We then drove through Snoqualmie Pass and explored the German influenced town of Leavenworth, with which we all instantly fell in love. We walked around Leavenworth for 2.5 miles and then drove through Stevens Pass to see more mountains.
Questions of the Day:
How was your week of training? Did anyone race?
Do you wear shorts or capris/leggings when it gets cold and rainy outside?
Do you watch Supernatural? What TV shows are you obsessed with right now?