Hi! How was your weekend?
After this week, I have one last hard week of Lake Sammamish Half Marathon training before my workouts begin to taper down in volume and really focus in on race pace before the race.
Since Ash Wednesday was this week, I decided to alter my training schedule a bit. Ash Wednesday is traditionally a day of fasting (Catholics eat two mini meals and one full meal while avoiding meat and any snacks, so it’s not hardcore no-food fasting), and I knew that doing a hard workout on a day of less eating was not a smart decision for fueling my run and taking care of my body.
Lake Sammamish Half Marathon Training Week 9
Monday: AM: 8 miles easy, 8:39/mile; PM: 15 minute Pilates workout + pushups
Just an easy 8 mile run, in the tiny bit of sunshine we had this week.
Tuesday: AM: 11 miles with 4 miles at goal marathon pace and 4 miles at goal half marathon pace; PM: 20 minutes of strength training
This workout was similar to my goal pace run from last week, except this time there was no rest interval between the marathon pace and half marathon pace miles. I averaged a 7:55/mile pace for the goal marathon pace miles and a 7:28/mile average for the half marathon pace miles. That was a bit faster than I intended, but I ran by perceived effort so it’s good to have those indications of my fitness increasing.
My strength training workout was mildly pathetic, but something is better than nothing. I did weighted reverse lunges, bridges, rows, and medicine ball woodchops but without any set number of sets for any of them. I just did 20 reps and moved on to the next exercise, and then repeated a few of them if I felt like it.
Since it was Madri Gras/Fat Tuesday, we celebrated with Top Pot donuts and a big meal of roast beef, homemade Yorkshire pudding, mashed potatoes, roasted veggies, and wine, which was so incredibly delicious. My favorite holidays are the ones that involve lots of good food.
Wednesday: 3 mile easy run, 10:09/mile
Ryan and I met after work to run together. We opted for an easy pace on this run, as it was rainy, windy, and we were both hungry and just not feeling 100%. Those runs happen, as I’m sure you know, so we just logged the miles, called it a day, and headed home for a warm meatless dinner.
Thursday: 9 miles with 5 x 1 mile at 10k pace
After a mini meal of toast with honey and a banana, I headed out for my 5 x 1 mile workout. Yes, actual speedwork instead of fartleks! I warmed up with 2 hilly miles around the neighborhood, ran 5 x 1 mile at 7:13-7:19 min/mile on the treadmill with 3 minute recovery jogs, and then took Charlie for a cool down run to finish up my 9 miles.
I felt a little crampy on this run, so I seized this workout as an opportunity to practice mind over matter and dealing with mild discomfort (while hydrating plenty with water and Enduropacks).
Friday: 14 mile long run, 8:39/mile
I began this run at a very easy and comfortable effort because of how hard my workout was the day before. I averaged an 8:50-9:05 min/mile for the first 7 or 8 miles, but then the weather changed from this sunny (or at least, sunny for Seattle in winter) weather…
…to a total downpour, so I picked up my pace a bit over the second half of the run. I was drenched by the end of my run, but at least I felt strong and happy with my run!
Saturday: 20 minutes of strength training
I find that shorter strength training routine with a few total body exercises work best for me. I found this helpful chart of how to create a strength training routine from Run Far Girl and made a routine of five exercises that emphasized glutes/legs, core, and upper back: reverse rotating lunges with a medicine ball, kettlebell swings, squats with overhead press, single-leg bridges, and plank rows.
Did you watch the Olympic Trials? What a great race! I was so excited to see Amy Cragg and Shalane Flanagan both make the Olympic Team, and Rupp’s win in his first marathon was incredible. And, of course, Meb is always one of my favorites: he is not only such a talented runner, but you can tell he is the most genuine and kindest person.
Sunday: Rest Day
No hiking this week because it has been raining heavily since Friday. Just when we thought rainy season was over…but I can’t complain too much, since it’s a mild 50 degrees here.
Run: 45 miles | Hike: 0 miles | 3 supplementary workouts
Running Shoe Search: So Brooks discontinued the PureConnect and changed the PureFlow, which were the two running shoes I rotated between for the past several months. I’ve been wearing the PureFlow 3s for over a year (I stocked up when they went on sale), but I tried on the new PureFlow 5 shoes this weekend and they did not feel good. They forced my feet to supinate too much (I already under pronate) and the tongue cut into my feet. I tried on the Brooks Launches (Ryan’s current shoe) and they were a bit too much shoe for me. I also tried on the Saucony Kinvaras, which had more cushion than the PureConnect but felt nice, neutral, and comfortable. I’m considering switching over to Saucony after my race when the new Kinvara 7s come out in March, but a new shoe and a new brand make me a bit nervous.
How was your week of running?
What running shoes are you wearing right now?
Did you watch the Olympic Marathon Trials?
Do you enjoy running in the rain or avoid it?
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