I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

WeeklyWrap

rnrdctrainingrecap

My next half marathon is the Rock ‘n’ Roll DC in March.  I had not given it much thought as to a training plan.  After the Chicago Marathon I took it easy and ran maybe 3 days a week or just when I felt like it.  However, this past weekend is when I sat down to figure out a plan.  I decided to go ahead and use the Hansons Method again but using the Beginner’s Program.  I will still be running 6 days a week but the mileage won’t be as high as the Advanced Program.

Rock ‘n’ Roll DC Half Marathon training is here!  I am excited to be training using again the Hansons Method for this race.  In a nutshell, this training is based on the concept of cumulative fatigue.  You train your body to run often so that you are frequently running on tired legs.  The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles.  These plans are 18 weeks (I am starting a bit late so I will start with Week 4) and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day. 

Week #1, November 28-December 4

Monday:

  • PLAN – OFF
  • ACTUAL – OFF

It was actually kind of nice to be off.  I went to Kohl’s to pick up some candles and then to America’s Best Contacts and Eyeglasses and Contact to adjust my glasses.

I spent the rest of the evening working on a presentation for school because I was getting observed on Friday.  <

Tuesday:

  • PLAN –5 miles easy, 10:30-11:00 pace
  • ACTUAL – Total 5.02 miles @10:58 average pace

Tuesday’s run felt tough.  It was warm (51 degrees) for December and I got hot during my run.  I wore a vest and long sleeve shirt.  Splits were: 11:05/10:51/10:42/11:12/10:57.

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I wore new Balega socks.  Aren’t these cute?

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Wednesday:

  • PLAN – OFF
  • ACTUAL – OFF

Thursday:

  • PLAN – 3 miles easy, 10:30-11:00 pace
  • ACTUAL –Total 3.02 miles @10:12 average pace

Hello December!!!  A new month and I plan to make it a great one!!

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I ran faster than I wanted to.  I even managed to negative split.  I felt good.  It wasn’t too cold but it was windy.  Splits were: 10:35/10:11/9:47.

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Friday: 

  • PLAN – 3  miles easy, 10:30-11:00 pace
  • ACTUAL –Total 3.02 miles @10:57 average pace

A slower run today and no negative splits.  I did get hot and my hat was soaking wet when I took it off.  I wore two layers (Oiselle Gillman Jacket and Lux Sweatshirt) but I still need to figure out the whole layering thing.  Splits were: 10:49/11:14/10:49.  Very weird how my first and last mile were done at the same pace.

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Saturday:

  • PLAN – 5 miles easy, 10:30-11:00 pace
  • ACTUAL – 5.02 miles @10:44 average pace

did not want to run outside.  Too cold.  However, once I was out it wasn’t too bad.  Yep, two layers again kept me warm and comfortable.  Splits were: 10:25/10:30/10:59/11:07/10:40.

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In the evening I went to a family party.  My aunt and uncle were celebrating 46 years of marriage.  It was so much fun with karaoke, delicious food, and great company with aunts, uncles, and cousins.  I had two bowls of pozole!!

Sunday:

  • PLAN – 6 miles easy, 10:30-11:00 pace
  • ACTUAL – 6.02 @10:34 average pace

I did not think I would get up in the morning but I was up at 6:45 and ready to run.  I tried not to worry too much about the weather.  It wasn’t too bad.  Luckily there wasn’t too wind along the lakefront so that helped.  Splits were: 10:48/10:32/10:17/10:15/10:56/10:35.  Yep, that made me happy.  

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Week 1 went very well.  I am very happy and excited about it.  All of my runs were easy runs between 10:30-11:00 and for the most part I managed to hit those paces.   In week 2 I have 3 tempo miles.  I don’t have a gym membership anymore so I cannot do this run on the treadmill. I may have to run at the track or my usual path (heading to the lakefront).  Let’s see how that goes. 

Total mileage for the week: 22.10 miles

Total mileage for this training cycle: 22.10 miles

Total mileage for the year: 1,210.28 miles

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29 comments on “Rock ‘n’ Roll DC Half Marathon Training Week 1”

  1. Great week in training! I can’t use the Hansons method because I’m injury prone so I need less running days. I’ve seen other people talking about it and it looks like a pretty intense plan though! I’m currently using a modified version of Hal Higdon’s Dopey Challenge plan for my Gasparillla challenge training.

    • It is pretty intense and I hope things go well for me. I’ve been wanting to do Gasparilla for a number of years. I am hoping that 2018 is the year I do the challenge as well. Which one are you doing?

  2. The Hanson’s plan is an intense one, but I always see people have such great results. Just not sure I could run that many days per week & still love it. So I do my own thing. Looks like a strong first week though!

  3. I’m impressed that you are going back to Hansons–I wish I could use their plan but I can’t run that high mileage. I have to figure out my marathon training for Grandma’s but right now I’m going to just run for fun and enjoy the holidays.

  4. I thought I left a comment but it didn’t publish, so I’ll try again…

    I’m impressed that you are going back to Hansons! I can’t do those high miles. I need to figure out my marathon training for Grandma’s in June. For now, I’m just going to enjoy the running and the holidays.

  5. Way to push through on a great training week!!! Very cool that you’ll be running RnR DC, I think it’s one of my favorite races all-time for the amazing scenery and atmosphere. Pozole soup is AWESOME – especially during the wintertime!!!

  6. How cute I love your Balega socks! I’m going to have to look for them! Wow is it already time to start training again?
    I’m still trying to figure out cooler weather dressing, I’m either way too hot or too cold! Course the MS weather doesn’t help much!

    • I got mine from Running Warehouse. I checked again and they’re no longer marked down but I know you can get a discount code to save some money.

      I was taking my sweet time just running here and there when it hit me that I better start training for my half marathon. 🙂 It is supposed to be a very cold winter. We lucked out last year because it was very mild. I remember running in shorts in December!

  7. Those are cute socks! I’m impressed with your yearly mileage. And, being back in half marathon training will only make it more impressive. We are having that in-between weather and I’m struggling on getting my clothing choices right too. Thanks for linking, Zenaida!

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