This week provided the one full week of training on a normal schedule between our holiday trip to Saint Louis and Ryan’s and my vacation to London. Instead of feeling like a week back into routine, this felt more like a rest week between travel, a pause button on living out of suitcases (um, and I didn’t completely unpack, because we’re just going to pack again in a couple days!).
With this week, I have already complete the first month and phase my training for the Lake Sammamish Half Marathon. Next week shifts from the introductory to fundamental phase, which will feature harder long runs, longer tempo runs at half marathon pace, and increasingly harder speed work. I have a time trial on Tuesday to determine my goal pace for the race.
Before I delve into my training recap, I want to take some time to recommend Heather from FitAspire’s Marketing Academy for Endurance Coaches. Heather’s knowledge and experience (her full-time job is in marketing and she’s a triathlete and running coach) helped me significantly in developing a marketing plan for my coaching services. If you’re at all interested in learning about marketing for your coaching business, you should sign up for her January seminar, which is now open for registration!
Lake Sammamish Half Marathon Training: Week 4
Monday: AM: 6 miles on the treadmill with 8 x 1 minute hill repeats at 5K pace; PM: 15 minute Pilatesology workout
I did not enjoy this run, but I still got to run and for that I’m grateful. There was ice and slush on the ground in the morning after our first snow of the season (which totaled all of less than an inch), so my ever-cautious tendencies kept me inside on the treadmill.
The reason I did not enjoy this run was that I did this workout wrong. My training plan called for hill repeats at 5K effort. If I had run outside, I could have intuitively gauged that effort. Since I was on the treadmill, I simply ran the intervals at my 5K pace, which is harder than 5K effort when done on an incline. I rationalized that for such a short interval, effort versus pace would not make a difference, but it in fact did. Needless to say, I had to slow down for the last four intervals and cut the run a mile short. Runs like these provide valuable lessons both for my own training and for my work as a coach, which is why I’m teaching myself to welcome bad runs and less than ideal workouts.
Tuesday: 7 mile easy run, 8:39/mile average pace
Nothing beyond the ordinary for this run: I ran an easy 7 miles in some light Seattle rain along the river. It’s the simple little joys—the joy of the movement of running, the joy of fresh air—that made this run a great run.
It barely feels like January here in Seattle. Yes, there have been a few icy days when rain from the day before freezes overnight, but the fact that it’s rainy and not snowing amazes my born-and-raised Midwestern concept of winter. When Ryan and I lived in Northwest Indiana (which is where he grew up, we both did our undergrad, and we lived for our first year of marriage), we were lucky to have this pleasant of weather in March.
Wednesday: AM: 8 mile treadmill run with 2 x 15 minutes at tempo pace, PM: 20 minute kettlebell workout
Another icy morning (I nearly slipped just walking 50 feet to my complex’s gym), so I took my tempo run to the treadmill. I ran 2 easy miles to warm up, then ran my intervals at a 7:30/mile pace, so each interval covered exactly 2 miles. This run felt really good, especially considering I did it on the treadmill.
While running, I listened to another fantastically done and thought-provoking Runner’s Connect podcast. Suzy mentioned the Dick Beardsley episode last week. I thought I had already listened to it, but I realized I had somehow missed it when I went to start a podcast (who knows what podcast I thought I had listened to then). You should really listen to this podcast for yourself; what really reverberated with me was the advice he gave: “When you wake in the morning—do it with a smile on your face, enthusiasm in your voice, joy in your heart, and faith in your soul.” I know on this blog I tend to gloss over any negative aspects and focus on the good, but this sentiment captures exactly why: I want to embrace an attitude of joy, gratitude, and happiness.
Thursday: AM: 5 mile recovery run, 9:20/mile average pace; PM: Upper body weight lifting and 15 minute Pilatesology workout
The roads were a bit slick again on Thursday morning, but after two treadmill runs this week I wanted to enjoy the fresh air. Fortunately, my favorite multi-use trail parallels an equestrian trail, so when I found the main path too slippery, I ran on the soft gravel trail (seldom are people riding their horses on the trail on weekday mornings). I now understand why so many people love trail running—the soft surface enhanced the recovery goal of my run and it was fun to run on a more rugged trail!
I skipped my hill sprints after this run (for the second week in a row, nonetheless). I simply didn’t want to sprint up and down an icy hill. Next week I plan to include them, since I know they are so beneficial in building explosive strength and speed.
Friday: 12 mile long run, 8:32/mile average pace
I will be publishing a more detailed post on how I’m improving my fueling and hydration, but I made some changes to how I do my long runs. I wanted to run later to avoid any slick spots, so I ate a bit of a bigger pre-run snack than usual and ran mid-morning. This combination, along with EnduroPacks electrolyte spray, kept me feeling energetic and hydrated on my long run.
In terms of pacing, I kept this run at a comfortable pace. I really didn’t care if I ended up going an 8:00 min/mile or a 10:00 min/mile, but my body naturally settled into an 8:30-8:40/mile pace.
Saturday: 4 mile hike, 2 hours
Just when we think we’ve mastered PNW hiking enough, we have a hike like this one. We intended to take Charlie on an easy hike at Talapus and Olallie Lakes, except snow covered the entire road from the trailhead to the highway. Dozens of cars lined the road as snowshoers were enjoying the powder, so we attempted to hike to the trailhead as well. We learned exactly why people have snowshoes: deep snow is hard to hike through!
Even though we sunk knee-deep into the snow almost every other step, this hike was so much fun! We stopped to let Charlie frolic in the snow and chase snowballs a few time. And then we went to REI and purchased proper microspikes while pondering buying snowshoes, because we’re both outdoor endurance junkies, especially in the winter.
Sunday: 7 mile run with Ryan
Ryan and I headed out to my trail to run together on Sunday, with no set distance. We ended up running 7 miles, which is the farthest Ryan’s run in nearly four years. I’m so proud of him, and we had such a fun run together! We stopped halfway through to eagle watch, and after waiting a few minutes, we did see an eagle!
Yes, those are still my good old Pure Flow 3 shoes in a lot of the photos! They make my feet happy. I bought three pairs when they went on sale last year because I love them so much. Right now it’s the same situation with my Pure Connect 4, which Brooks is completely discontinuing.
Run: 45 miles | Hike: 4 miles | 3 supplemental workouts
Do you have any recommendations of where to run or eat in London?
How do you respond to a workout gone wrong?
Has it snowed where you live?
Do you stockpile your favorite running shoes or enjoy trying updates or new shoes?
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