Hi, everyone! How was your weekend? This week marked the final full week of Lake Sammamish Half Marathon training before the taper. I don’t know if it was because of Christmas and our trip to London, but the past ten weeks seem to have flown by.
Lake Sammamish Half Marathon Training Week 10
Monday: 8 mile specific endurance interval run, 8:16/mile average pace, followed by 10 minutes of Pilates
Ryan had the day off, and we were all ready to drive to the trail when we stepped outside and it was pouring rain. While I don’t mind running in the rain, sometimes I just find the treadmill is better for speed work when it’s wet and windy outside.
I varied the incline on the treadmill from 0.5-2% during the workout to add a bit more variety. After a 2 mile warm up, I ran 3K at half marathon pace (7:30/mile), 3 minutes easy, 2K at 10K pace (7:13/mile), 3 minute easy, 1K at 5K pace (6:58/mile), and then cooled down for 1.5 miles. While none of the intervals were hard on their own, combining them made this quite the workout!
Since the treadmill makes me feel a bit stiff, I loosened up and strengthened with a 10 minute Pilatesology toning ring workout. Since Ryan had the day off, we then headed out to see Deadpool and shop at REI.
Tuesday: 7 miles easy
This was just another easy run in the rain, made so much better by the new Patagonia Houdini Ryan bought me the day before. If you missed it, be sure to check out my tips for running in the rain!
My running wardrobe has drastically transformed since we moved from Valparaiso to Bothell. Most of my running clothes were for snowy weather below 30 degrees or dry weather above 60 degrees, not the typical Seattle weather of light rain and temperatures between 35-55 degrees. Heavy jackets and leggings have been replaced by capris, lightweight jackets, and breathable tops, with Saucony, Patagonia, and Athleta taking the place of Brooks, Oiselle, and Gapfit as my preferred brands.
Wednesday: AM: 11 miles with 2 x 4 miles at half marathon pace; PM: 30 minutes strength training
Usually the wind comes from the south on the trail which I do my runs, so I spent the first half of this run enjoying pleasant weather. Then, I turned around and a fair headwind immediately hits me. I still managed to consistently hit a 7:30/mile pace, with only a couple seconds variation at most between miles, on both 4 mile intervals, even though I battled a headwind on second interval.
Strength training was a hodge-podge of a workout. I did a few exercises, then got on Pinterest to look for a different workout, did some more exercises, repeated, and at the end of it all I’ve done maybe 15-20 reps each of 10 random exercises.
Thursday: AM: 5 miles easy; PM: 15 minutes of Pilates
I ran 3 miles on my own and then picked up Charlie for the last two miles. We had to stop several times for puggle potty breaks, so this was definitely a slow recovery run.
Later Charlie and I did Pilates together. Unlike that morning’s run, I didn’t invite him to do Pilates with me. Instead, he decided it was the perfect time to grab his favorite bone, climb awkwardly all over me, and indulge his stubborn beagle tendencies by refusing to move until Ryan picked him up.
Friday: 13 mile progression long run with the last 4 miles at a moderate pace, 8:29/mile average
Miles 1-9 of this run were just mediocre. I didn’t feel awful, but I didn’t feel great and considered turning around early and calling it a day. But I knew why this workout was my last long run: to show me that I am both mentally and physically capable pushing harder near the end of a run, even when I don’t feel like it. I trotted along at around an 8:50 min/mile during the first 9 miles, and then my final 4 were at 8:01, 8:04, 7:39, and 7:30. Those last two miles didn’t even feel near tempo effort, which is a good sign.
It also rained on this run. The Accuweather forecast better not be lying to me when it shows clear skies over the next two weeks, because I would prefer not to race in even a light Seattle rain.
Saturday: 3 miles Hiking
Since my mom was in town, we headed out for Franklin Falls for some easy hiking. What a difference a few weeks makes! Rather than soft powdery snow, the rain and melting snow were slushy and harder to trek through with our microspikes. We didn’t go all the way to the falls but instead spent a lot of time playing in the snow with Charlie.
Sunday: 1.6 mile hike
My mom, Ryan, Charlie and I explored Bridle Trails State Park, which now has me extra eager to try trail running. The park felt like a secluded forest, but it was in the middle of Redmond!
Run: 44 miles | 4.6 miles hiking | 3 supplementary workouts
What was the most recent movie you saw?
Have you ever had to change your running wardrobe when you moved to a new city?
Do you trail run?