Mile Markers: Lake Sammamish Half Marathon Training Week 10

Lake Sammamish Half Marathon Training Week 10

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!

Lake Sammamish Half Marathon Training Week 10

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 Heavy jackets and leggings have been replaced by capris, lightweight jackets, and breathable tops, with Saucony, Patagonia, and Athleta taking the place of Brooks, Oiselle, and Gapfit as my preferred brands.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. 

Lake Sammamish Half Marathon Training Week 10

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. 

Lake Sammamish Half Marathon Training Week 10

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

[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?

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26 Responses

  1. 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.

  2. 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!

  3. 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!

    1. 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!

  4. 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!

  5. 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!.

  6. 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!

  7. 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.

    1. 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 🙂

  8. 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.

  9. 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!

    1. 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.

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