Happy New Year, everyone! I hope you had a relaxing and joyful holiday!
The past week was spent visiting family in St. Louis, hence my break from blogging. Ryan and I only get to visit my family a couple times a year, as we live about 2000 miles away from them, so needless to say we wanted to spend as much time with them as we could.
Due to a missed connection, we enjoyed two extra days in St. Louis. We were supposed to fly back to Seattle with a connecting flight in Minneapolis, but our airline decided to delay our early morning flight in the middle of the night, which would have missed our connection and there were no open seats on later flights out of Minneapolis. Thankfully, we were able to refund our ticket and get direct tickets with another airline to return home on Saturday and spend a couple extra days with family.
This week’s training the first treadmill runs of the training cycle, since St. Louis experienced days of heavy rains and then subsequent flooding (thankfully, we were not directly affected by the floods).
Lake Sammamish Half Marathon Training: Week 3
Monday: 5 miles on the treadmill with 3 miles at tempo pace (7:26/mile average pace)
Dismayed by the third day of heavy rains, we used guest passes to access the treadmills at my former gym. My original workout called for 2 x 15 minutes at tempo effort, but I modified the workout (read: we got a late start that morning and I was hungry) to a 3 mile tempo run at a 7:26/mile average pace.
I repeatedly complain about how treadmill running feels harder than outdoor running. Effort is an important metric for me, but I also get frustrated when I know how a certain pace feels to my body outside (such as, tempo effort is consistently a 7:25-7:30 pace for me these past several weeks). After reading Matt Fitzgerald’s article on perceived effort and treadmill running, I followed his suggestion and kept the incline at 0%, rather than 1-2%. This small adjustment did make my pace match how the effort feels outdoors.
Tuesday: 7 mile easy run, on the treadmill, 8:35/mile pace
Ryan gifted me with a pair of Saucony bullet tights for Christmas and thus introduced me to my new running gear obsession. These tights are amazing and wick enough even for indoor runs and rainy runs. I shoved my keys in the side pocket and did not notice them for this entire run.
Recovery holds equal importance as running during race training, so Charlie helped Ryan and I make sure we recovered from our workouts with some puggle snuggles.
Wednesday: 7 mile fartlek run on the treadmill with 10 x 1 minute hard at 5K-3K pace (6:49/mile to 6:35/mile)
Three conditions made my third treadmill run in a row significantly more mentally manageable. Ryan ran on the treadmill next to me the whole time (his longest run in over a year, I’m so proud of him!), speed play helped pass the time, and I listened to a superb Runner’s Connect podcast (Tina’s interview with Tom Foreman, the author of My Year of Running Dangerously).
Thursday: 10 mile progression run with last 30 minutes at a moderate pace
After a lack of sleep (I was on the phone with airlines at 3AM), all I wanted to do was run to feel more awake and release my frustrations at airlines, so I altered my training schedule and ran my long run of the week instead of resting on Thursday.
This run was challenging due to the wind! I complained last week about a progression run in windy weather and this run reminded me how unpleasant Midwest winter weather can be. The temperature was in the high 20s, but it felt much colder in the wind. Of course, I did an out-and-back loop 3 times, so half of my run was spent running directly into a headwind. Despite this, my last 4 mile splits recorded at 7:52, 7:29, 7:45, and 7:30. Can you tell which miles were run into the wind?
Friday: 15 minute kettlebell workout
Since I logged harder workouts on two consecutive days, I decided to rest from running on Friday. I did a quick kettlebell workout and some simple core work, but the focus on the day was on recovery, so I avoided pushing myself too hard in this workout.
I will openly admit that I skip out on strength training when we travel. Running takes priority, especially when I’m race training, and I know that I can resume my normal supplemental workout schedule after vacation. Spending time with family is more valuable.
Saturday: 3 mile with Ryan and Charlie, 9:38/mile
One of my favorite parts of Christmas vacation has been getting to run with Ryan.
Run: 32 miles | Hike: 0 miles | 1 supplemental workout
Did you experience any problems traveling this holiday season?
To what incline do you set the treadmill?
How was your running this past week? Did you race?