Hi, everyone! How was your weekend?
You likely have noticed that I updated my theme! I heard wonderful things about the Restored 316 themes from a college friend (you can read her beautiful blog here!) and found that their themes could highlight my coaching services, blog, and freelance writing all in one sleek site. I’d greatly appreciate any feedback you have, and I apologize for any small glitches as I transition fully to this theme!
This past week was my final week of base building; today I start training for the Lake Sammamish Half Marathon in early March! I love half marathon training: for me, it strikes a desirable balance between intensity and volume. More on my training plan in tomorrow’s post!
Last week I set the goals of doing supplemental workouts during a busy week, which I fairly well achieved. I was a bit half-assed in my strength training, but that is always better than nothing. I skimped on foam rolling throughout the week, but I really just need a new foam roller (and suspect one arriving under the Christmas tree). My current one is older than Charlie!
Monday: AM: 8 mile progression run with the last 1.5 miles at a moderate pace; PM: Core work.
If you’re new to reading my blog, I’ve been incorporating Brad Hudson’s progression runs into my base building to help me transition from easy mileage to the harder workouts I’ll run in half marathon training. After 5.5 miles at an easy pace (8:30’s), I picked up the effort to tempo effort (two counts inhale, two counts exhale) and averaged around a 7:27/mile pace.
For some core work, I did one circuit of this ab workout for endurance athletes I posted early this year.
Tuesday: AM: 4 miles steady state on the treadmill, 1% incline, 8:05/mile pace; PM: 15 minute kettlebell workout.
I had a two back-to-back dentist appointments that morning (cleaning and fillings), so I headed with Ryan to the gym early in the morning to squeeze in my run, since I knew I would not want to run after getting my mouth prodded at for two hours.
I did my kettlebell workout after my dentist appointment. The entire left side of my mouth felt numb of the local anesthesia and the dentist recommended a some activity to help alleviate it. I did two circuits of the same kettlebell workout I did last week.
Wednesday: AM: 7 mile easy run, 8:34/mile; PM: 30 minute Pilates workout.
The sun came out on my run, which was roughly the only time some real sunshine (not the liquid Seattle variety) peeked out from the clouds this entire week. I’ll take overcast skies for temperatures in the 40s and not a flake of snow nor a patch of ice on the ground, though.
Thursday: 4 miles easy on the treadmill, 0.5%-1% incline, 8:45/mile.
I have not been enjoying the treadmill lately. My hips feel as if they lock up, I can’t stand the stale air, and I just get bored. It’s odd because I used to love the treadmill and even did fairly well on it for long runs earlier in the year, but now I really can’t take much over 45 minutes on it. I intended to do 7 miles, but by 4 my hips were hurting so I stopped and did these yoga poses for happy hips from Happy Fit Mama.
Friday: 9 mile progression run with last 2 miles at a moderate pace.
I’m genuinely enjoying these progression runs. The first seven miles ranged between 8:30-8:40 min/mile and last two miles of both clocked at 7:25/mile. I always get proud of myself when I run consistent splits based off of effort; now to just not let race nerves get in the way of pacing well!
Um, I napped through what should have been a Pilates workout. This nap lasted over an hour and left me feeling lethargic for the rest of the afternoon, not to mention behind on all the work I had planned to do.
Saturday: 6.5 mile hike, 1200 foot elevation gain.
We hiked to Talapus and Ollalie Lakes in Snoqualmie Pass. A winter storm was on its way, so we enjoyed a light and beautiful snow during our hike! The lakes were frozen over completely and the entire mountain appeared as a sort of winter wonderland.
Run: 32 miles | Hike: 6.5 miles | 3 supplemental workouts
Goals for Next Week:
- Decrease the pace of my easy runs. Even if just by 15-30 seconds per mile, the transition from base building to training means that I should drop my easy runs down to the 8:50-9:50 min/mile range, instead of the 8:20-8:45/mile range where I’ve been sticking.
- Do at least 4, if not all 5, runs outside. I just can’t tolerate the treadmill right now, especially after two runs on it this week, and need to be outside. The only reason I even run on the treadmill now is sheer laziness about facing the 15-35 minute drive (traffic is so unpredictable here) to the trail, but that drive is always worth the benefits of being outside.
Have you ever slept through a scheduled workout?
How was your week in running/training?
Do you love or hate the treadmill?