Happy Labor Day! The smoke finally subsided, leaving this week with blissfully clear skies. After a couple weeks of so-so runs, this week felt great for finally getting training back on track. With the start of September, an October half marathon all of a sudden seems so soon!
Monday: Rest Day
I realized I went all of last week without a rest day. We spent several hours in the car on Sunday, especially since we got stuck in 90+ minute line for the ferry from Bainbridge Island to mainland. Between feeling tight and not wanting to jump into a hard workout without some rest, I opted for a full rest day.
Tuesday: 5 x 5 min fartlek
Amongst the many staple workouts I love, 5-minute repeats strike the right balance between hard intervals and the focus on pacing of a tempo run. I aimed for about 8K-10K effort for the intervals. The final two were work, as my legs felt tired, but I managed to hold onto a 6:49-6:54/mile pace for all five intervals.
We had our carpets cleaned, so I opted out of a strength workout. I’m going to count hauling around furniture as functional strength.
Wednesday: 7 miles easy & strength training
I ran with Ollie for 6 miles at an easy effort, followed by a mile with Charlie. Both dogs were very interested at stopping and sniffing at every opportunity they could – and I’m fairly certain Charlie stopped at all the same spots Ollie did.
I reluctantly hit the gym that afternoon, not wanting to strength train but knowing I needed to. I did a variety of kettlebell exercises, including squats, lunges, single leg deadlifts, and swings, and then finished off with some core work. I intended to do box jumps, but every time I looked over, someone was using the plyos boxes to either passively strength or hold their water bottle and towel.
Thursday: 5 miles easy
Uneventful easy runs are often the best type of easy run. Ollie and I ran five miles at a light and easy effort.
Friday: 13 mile long run workout
I’m really enjoying workouts in the middle of my long runs right now. I have been using intervals at tempo pace/half marathon pace to fit in a larger volume of work without turning the long run into a race effort.
For this long run, I ran for 40 minutes at an easy clip (about an ~8:20-8:30/mile pace) and then ran three sets of 10 minutes at half marathon pace with three minutes of recovery jog in between and then a five minute interval at slightly faster than half marathon pace. I then cooled down with approximately 20 minutes of easy running. The 10-minute intervals all felt smooth and comfortable and hit within the 7:08-7:13/mile range and the 5-min interval clocked in at a 7:04/mile pace. This run felt really freaking good. What surprised me the most was how energetic I felt after this run – I recovered fairly quickly from the effort.
Saturday: 4 mile run & strength training
The cooler mornings mean less of a rush to get out early for Saturday runs. Ryan and I enjoyed a light breakfast and coffee before a mid-morning double workout – and food and coffee do make a huge difference for me when completing a run and strength session back-to-back. We ran four easy miles, immediately followed by a strength workout. I did barbell hip thrusts (65 lbs), barbell deadlifts (95 lbs), barbell back squats (65 lb), and battle ropes – short yet very effective. Those battle ropes are such a challenging upper body workout!
Sunday was blissfully warm and sunny. We rented a kayak for an hour out on Lake Washington. The water was certainly choppier than our river kayaking – especially with all the boats out for the holiday weekend – but kayaking along a lake was really fun.
How was your week in running?
Do you like doing workouts in your long runs?
What activity beyond running are you enjoying right now?