What to Know about Marathon Pace Before Your Race
April 10, 2024
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.
New to the blog? Catch up on Week 1, Week 2, Week 3, Week 4, Week 5, Week 6, Week 7, Week 8, and Week 9!
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.
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 Heavy jackets and leggings have been replaced by capris, lightweight jackets, and breathable tops, with Saucony, Patagonia, and Athleta taking the place of Brooks, Oiselle, and Gapfit as my preferred brands.
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.
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.
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.
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.
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
[Tweet “New #running clothes and the last long run before #lakesammamishhalf via @thisrunrecipes #fitfluential #sweatpink”]
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?
26 Responses
Good luck on your race! Have you been to the Redmond Watershed Preserve yet?
Thank you! I haven’t been to Redmond Watershed Preserve yet, but I want to! I’ve heard they have great trail races there.
10 weeks has gone by already?!?! Wow. Your training has been great. I can’t wait to see how you do. I like that Charlie did Pilates with you. Or at least attempted to. Anytime I roll out my yoga mat, my dog is right there taking ownership and completely in my face.
Thank you so much! That’s adorable about your dog! Dogs love yoga mats, don’t they? I think Charlie thinks it’s a special playtime mat.
I haven’t been on a trail since the beginning of last fall. I have been hearing that they are all either covered with ice or a slushy snow/mud combination. Hopefully they will start to clear up in the next few weeks! Nice job with your training this week- those sound like some tough workouts and 44 miles is alot in 5 days!
Slushy trails aren’t as fun – hopefully they clear up soon as the weather warms up. I bet the trails out there are beautiful in spring. And thank you!
I don’t really run on trails because we don’t have many around here. I do a few trail races each year but don’t “race” them- they are just fun runs! As far as changing my running wardrobe for a new city, yes. I have to wear cuter running clothes in Charleston because people here are all about how they look.
Congrats on a great week of training and some nice pace workouts! I think you’re going to smoke the 1:40 goal in your half if all goes well. You got some great runs and a lot of hiking and pilates as cross training which will also help!
Charleston sounds so different than Seattle – I don’t think people here care what they wear even to work, much less running. I’ve been tempted to try some of the trail races in the fall here. The trail races you talk about on your blog always look so fun! And thank you! I’m just hoping there’s no rain that day!
Great job finishing out your peak week of training! I am impressed by your higher mile runs during the week. I would have to get up so early to get those in! My husband loved Deadpool. I haven’t seen a movie in a while! Last one was Mockingjay Part 2. I think I need to change that! Enjoy the taper Laura and have a great week!
Thank you! We haven’t seen Mockingjay Part Two yet but want to rent it once it’s out. And you should definitely treat yourself to a movie soon 🙂
What are these trail things that you speak of… I encountered a few at Ragnar, but not really. I definitely had to amp up my winter running wardrobe upon moving here. I had some things from living in NYC, but not close to what I’ve got now!.
Trails are something that the West Coast has to balance out the lack of sunshine 😉 And Chicago requires SERIOUS winter running gear – that wind!
I’ve only been following your training the last half but it feels like it’s gone by so quickly. I’m excited to see how the race goes for you!
Thank you so much, Hollie! Your training and racing has been going so well that it’s inspiring to read 🙂
I love our climate so much! It’s so conducive to running. And it’s sunny out today and supposed to stay this way all week! I’m so happy! Great job last week and way to get out there and get that long run done even though you didn’t feel like it. I can’t wait to see how you do in your half. You’re going to do AMAZING.
Me too! I love how I can run outside year round here, especially after a years of being stuck inside during the winter. And I’m so excited about the sunny weather! It feels like spring. and thank you so much! I sure hope so 🙂
Great job this week! I love doing progression runs for long runs. Keeps it exciting! I love to run on trails..probably one of my favorite things. Right now they’re mostly all iced over or muddy from melted snow, so I’ll wait for spring to hit them up again.
Thank you! Progression runs are so great for long runs – and teach great strategy for racing. Hopefully spring will come soon so you can hit up your trails! 🙂
Your training really did go fast I think! I haven’t ever moved from NY but the weather is so odd lately that one day I am dressed in 4 layers with hat, scarf and gloves and the next day it’s in the 50’s.
I think it was because of the holidays! Your weather has been so strange lately! It’s been the same way for my family in St. Louis – all the seasons in one week!
I’m so impressed with your training! I haven’t seen any new movies lately, but I am looking for a new Netflix show to watch, even though I know I’ll binge on House of Cards when the new season starts. I’ve heard Bloodline is good. I’ve never done a trail run, but I’d try it!
Thank you! Have you watched iZombie on Netflix? Ryan and I just finished the first season and loved it – it’s so clever and interesting, and it’s not gory like other zombie shows.
Something tells me that you’re going to kill this race. You’ve had great training. You will be fine!
Thank you so much! I am very excited about this race 🙂
Amazing week last week and awesome job on your fast finish miles on Friday! You are killing it!!!! xo
Thank you!!! You are so kind and encouraging! xo