This week we enjoyed some blissfully sunny weather in Seattle. Sunny days in winter usually mean cold, but I will take mornings in the 20s and 30s if it means no rain. I was even able to enjoy a couple runs before my surgery on Wednesday, after taking about a week off to recover from CIM.
Thank you so much to everyone who has texted, emailed, or left a blog comment of encouragement this week! The surgery went well: they did not find any endometriosis and removed two adhesions on organs that were the cause of my pelvic pain and GI issues. I am healing up well and appreciate all of your support more than I can express.
Lindsey Hein interviewed Kris Lawrence in a recent episode of her podcast, “I’ll Have Another.” Kris has been sharing her journey toward an Olympic Qualifying Time over the past few years on her blog and social media – and she achieved her goal at California International this year! In her interview, Lawrence discusses the changes she made to her marathon training – which included less speedwork and limiting total distance at marathon pace to 10 miles within a longer run. Her story is inspiring and reminds us that training individually and saving our hardest effort for race day is important for improving as a runner.
If you head over to Runkeeper’s website, you can find one of my personal favorite speed workouts: kilometer repeats. 8 x 1K at 10K pace is one of my go-to speed workouts, whether I am training for a 10K or a marathon. Unlike shorter speed workouts such as 400 meter repeats, 1K repeats improve your ability to hold a fast pace over a longer duration, as you will run a total of almost 5 miles at 10K pace. You have to learn how to pace in this workout: if you start out too fast, you will crash and burn.
The Boston Marathon elite field was announced this week and the women’s field is nothing short of stellar. Shalane Flanagan (NYCM winner this year), Jordan Hasay (third place at Chicago 2017), Sara Hall (CIM winner and USATF marathon champion), Molly Huddle (NYC Half winner), and Desi Linden (fourth place at Boston 2017) are all competing. Seriously, I don’t think they could have assembled a better field – all those women have run sub-2:30 and hold impressive accolades. Shalane, Molly, and Sara are my favorite female elites and I am beyond excited to watch them on Patriot’s Day.
Let me just take a minute to sound like a total millennial and tell you just how much I love avocado toast right now. I eat vegetarian most days for lunch and avocado toast with an egg is my current favorite, served alongside a salad or some carrot sticks and bell pepper slices. This weekend, we went to our favorite brunch spot and I enjoyed the deliciousness pictured below.
I better be careful though, lest my avocado toast prevent us from buying a house. It wouldn’t be the fact that we attended college and graduated during the Great Recession and that housing prices in Seattle are obscene. It’s totally those $1 avocados at Fred Meyer on top of some homemade sourdough bread or the occasional $10 plate out. (Insert eye roll here.)
I am so freaking proud of all of my athletes. Winter training is never easy: it’s cold, snowy, icy, and for many runners, there’s no race within close sight on the calendar. Each week, I see the runners whom I coach get out there (or get on the treadmill) and get the work done.
Jamala ran a 5K PR!
Melissa ran a 10K PR!
Rechell ran a strong half marathon on a hilly course!
Jessica ran her first half marathon!
Jennifer ran a course PR in a local 5K!
P.J. ran his third fastest half on a hilly course!
Laura E. ran a 15K PR!
Brian ran a snowy 10K!
Annmarie ran the Dallas half!
Have you ever done kilometer repeats?
Avocado toast: love it or leave it?
What podcasts are you listening to currently?
Receive Weekly Running Tips & Motivation
Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners.