Mile Markers: Lake Sammamish Half Marathon Training Week 5

Hi, everyone! How was your weekend? Ryan and I have been thoroughly enjoying our time in London, even though we’ve suffered from a nasty case of jet lag. So far we’ve seen St. Paul’s, Westminister Abbey, Parliment, Big Ben, the National Gallery, and several of the neighborhoods. I plan on recapping our trip once we get back, but you can also follow our trip on Instagram.

New to the blog? Catch up on Week 1, Week 2, Week 3, and Week 4!

Lake Sammamish Half Marathon Training Week 5 

Lake Sam Half Week 5 graphic

Monday: 5 mile recovery run, TM, 0% incline, 9:30/mile

After running 6 days last week, I was greatly in need of a recovery day. I kept my run easy and utilized the treadmill to have a softer surface for my feet. This recovery run did exactly what it was supposed to do, as I felt better after the run than I had before I started. 

Tuesday: AM: 8 miles with a 4 mile effort-based time trial (7:30/mile average); PM: 15 minutes Pilatesology

Today’s workout called for an effort-based time trial for a 2 mile warm up, 4 miles at half marathon perceivedeffort, and a 2 mile cool down. The purpose of this trial was to determine the goal time which I should set for my race and use to determine my training paces for the next  7 weeks. I kept the effort comfortably hard and finished feeling as if I could have sustained that pace for longer. In fact, I felt really good after this workout. 

Lake Sammamish Half Marathon Training Week 5

Wednesday: 7 miles with 6 x 10 second hill sprints, 9:19/mile

I had slacked on running my hill sprints for the past several weeks, so this set of 6 x 10 second hill sprints during the second to last mile of my run felt particularly brutal. A steady rain drenched me during this run, so while I enjoyed it, I was eager to finish it and get out of the cold rain. 

Lake Sammamish Half Marathon Training Week 5

Thursday: 12 mile long run with last 4 miles at moderate pace, 8:16/mile

The first 5 miles of this run transversed through a thick fog, but then the fog lifted to reveal beautiful blue skies. I gently increased my pace over the last 4 miles to a 7:55, 7:45, 7:34, and 7:35 before hurrying home to finish packing. Lake Sammamish Half Marathon Training Week 5

Friday: Off – travel

We left Thursday night for London and arrived at 1 pm local time. Poor Charlie attempted to pack himself in our suitcase to join us, but we had to leave our sweet puggle in the caring hands of our local puppy vacation kennel.

Lake Sammamish Half Marathon Training Week 5

 10 hours on a plane is a long time, yet my legs appreciate the rest day since I hadn’t taken a day off since January 3. By the time we made it through customs and took the Tube from Heathrow to London City, running was the last thing on my mind.

Saturday: 7 miles walking

I took the day off again from running because of jet lag, but I still covered a decent distance during our exploration through London. We visited Westminister Abbey this day and then explored around Parliament, Trafalgar Square, and Covenant Gardens. 

Sunday: 3 miles easy, 8:40/mile + 7 miles walking

Despite a poor night’s sleep due to jet lag, we walked over 7 miles throughout London to tour the National Gallery, South Bank, and St. Paul’s. After sightseeing, Ryan and I went for a quick run at our hotel’s gym. It felt so good to run again after a few days off!

Run: 35 miles | Walk: 14 miles | 1 supplementary workout

Do you run when you are traveling?
Do you suffer from jet lag?
How was your week in running?

A huge shout-out to the super speedy and simply awesome Suzy for winning a 5K this weekend!

Share this post

Share on facebook
Share on twitter
Share on linkedin
Share on pinterest
Share on email

14 Responses

    1. Thank you, Meredith! We had the best vacation and it’s a bit sad that it went by so quickly. I am the same way – running only as it fits in on vacation! Otherwise it doesn’t feel quite like a vacation if I stress about things.

    1. Thank you! We had such a great time – what a wonderful city! I feel the same way when I get off a plane, that even just a walk around to explore helps refresh my legs.

  1. Adam is actually jet lagged right now after taking a redeye home from Seattle last night – he’s zonked on the couch! Your dog is way too cute trying to pack himself 🙂 Whenever I travel my rest days are also travel days, otherwise it’s just way too much stress for me.

    1. Jet lag is real! Especially coming from Seattle which is hours behind everywhere else, it seems. It’s too bad we couldn’t pack Charlie, although he certainly left enough puggle hair on all our clothes that it seemed like he did pack himself 🙂

  2. It sounds like you guys are having a great time! I don’t blame you to do some very short easy runs, but all that walking counts for something. When Clay and I travel, if we do a lot of walking I usually don’t run, but if it’s a vacation like a cruise where I have access to a gym, I usually run on the treadmill.

    1. Thank you! Walking on vacation really adds up – most days we walked 7-10 miles! I totally get running on a cruise – I’ve never been on a cruise, but I imagine there’s not as much walking to be done.

  3. I hope you’re having a great time in London! What a great place to see. Way to get in your runs too! I do like to run on vacation to explore and see the city if possible but I do scale back. Its vacation after all! I had a great week of running! I am seeing my speed work paying off which I am very happy about. I hope you guys continue to have a great trip!

    1. Thank you, Angie – we had a fantastic time! There really is so much to see in London. We had wanted to run on vacation, but the combination of jet lag and walking so much made it less of a priority – like you said, it is vacation! I’m so glad to hear your speed work is paying off – way to go!

Leave a Reply

Your email address will not be published.

subscribe to get 3 free (and fun!) speed workouts