Happy Monday, everyone! How was your weekend? This past week transition my Lake Sammamish Half Marathon training from sharpening to taper, so I had less mileage but a couple intense sharpening workouts.
Roughly a year ago was when Ryan and I decided for certain that we wanted to move to the PNW, and this week was one of the weeks where I still marvel at the natural beauty and adventure that the Seattle area has to offer.
New to the blog? You can catch up on my previous weeks of training here!
Lake Sammamish Half Marathon Training Week 11
Monday: 4 mile easy run with Ryan, 10:30 min/mile average pace
I pushed off my run on Monday morning to spend more time with my mom before she flew back home, and as soon as I saw how nice the weather was outside I texted Ryan to make plans to meet up after work to run together. After weeks of rain, we finally had sunshine and the daylight finally lasts long enough for outdoor runs after work. We ran four very easy miles together (I didn’t want to push the pace at all since I was shortening my normal recovery period between runs) and enjoyed every minute of it.
Tuesday: AM: 10 mile specific endurance intervals with 5 x 2K at half marathon to 10K pace; PM: 30 minute Pilates workout
After a 2 mile warm up, I ran 5 x 2K (1.25) in 9:07, 9:10, 9:07, 9:06, and 9:00 (7:12-7:20min/mile pace). This workout felt good: not too hard, just a nice sharpening workout to put some speed in my legs.
I tried a new Pilates video, which was fun because the variation of new workouts always kicks my butt a bit. This Pilates workout ended with single-legged Pilates pushups, which were not an easy exercise but so good for building upper body strength.
Wednesday: 8 mile easy run, 9:50/mile average pace
After how much fun we had running together on Monday, Ryan and I decided to run together again on Wednesday afternoon. I split the run for 4 miles on my own and 4 miles with Ryan. Easy runs can never be too easy, especially as race day approaches.
Thursday: 7 mile tempo run with 2 x 2 miles at half marathon pace
My Garmin died halfway through this run, so I paced the second interval by effort. The first 2 mile interval was a 7:27 and 7:29 and the second interval felt the same. Hopefully I’m getting better at consistently pacing myself!
Friday: 10 mile easy run, 8:19/mile average pace
I decided to run along a segment of the Lake Sammamish Half Marathon race course for Friday’s run. The trail was flat and mostly paved (with a stretch of soft ground/gravel) and so beautiful. Ideal for racing!
This run made me even more excited to the race, especially the views of the water and the mountains in the distance.
Saturday: 4 mile snowshoe hike
Ryan and I went snowshoeing with Lauren (she blogs over at Just a Pinch and guest posted here about a month ago) and her friend Kim. This was Ryan’s and my first experience of snowshoeing and we had so much fun! I’ll share more about it later in the week since I took several beautiful photos and have lots more to tell. (And thank you Lauren for the photo!)
Sunday: Rest Day
After church we went into downtown Seattle to return our snowshoes at the REI flagship store (you can rent them there) and finally try Portage Bay for breakfast. Portage Bay is famous for their breakfast bar, which offers fruits, maple syrups, and fresh whipped cream for pancakes, waffles, and French toast, but neither of us could pass up the farmer’s hash with bacon and eggs. All of their foods are locally sourced and organic, not to mention incredibly delicious.
Run: 39 miles | Hike 4 miles | 1 supplementary workout
The Lake Sammamish Half Marathon is on Saturday morning, so by this time next week, I’ll be recapping what will hopefully be a good race! I’m excited to race a half again and finally race in Redmond/Seattle Eastside.
Most of all, I want to run a smart race and enjoy it. Thankfully the race doesn’t start with two bridges that I can blow myself up, like the Go! St. Louis half where I paced myself poorly and fell apart over the last 4 miles. I still want to make sure I start slightly slower than goal pace and then ease myself into a comfortable tempo.
I’d love to run a sub-1:40, but even just a PR (a 1:42) will make me happy. This training cycle has made me feel so strong and I’m amazed at how comfortable those 7:30 miles feel now. I know that conditions such as wind and rain can impact finish times, and this is spring in the PNW. I’m not nervous about the race, just excited.
Do you run the course before a goal race?
How was your week of running? Did anyone race this weekend?
If you could live anywhere, where would you live?