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.
Lake Sammamish Half Marathon Training Week 5
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.
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.
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.
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.
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!