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

Hoping everyone had a good week!

WeeklyWrap

rnrdctrainingrecap

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 #4, December 19-25

Monday:

  • PLAN – 4 miles easy, 10:15-11:38 pace
  • ACTUAL – 4.01 @11:00 average pace

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Another cold day today!  I woke up early to run at the gym since I knew I would not want to go after school.  Of course I was tired by the time I got to school so I had to load up on coffee. Splits are: 11:06/10:58/22:04/10:54.  Pleased with my splits but have no idea how I ended up with a mile at 22:04 minutes.

Tuesday:

  • PLAN –8 x 600 , 8:03-8:55 pace
  • ACTUAL – Total 7.02 miles @10:47 average pace

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Today’s workout felt tough.  I did want to quit and go home but felt proud of myself when I was done  Splits for each 600 are: 3:00/3:04/3:04/3:19/3:19/3:23/3:21/3:29.  As you can see I started off too fast and slowed down A LOT towards the end.

Wednesday:

  • PLAN – OFF
  • ACTUAL – OFF

Thursday:

  • PLAN – 3 tempo miles, 8:46-9:18 pace
  • ACTUAL – Total 5.02 miles @10:44 average pace

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First day of winter break!  I went to the gym for this run.  It was tough but I am pleased with my splits.  Splits are: 9:52/9:46/9:52.  I did not hit my paces.  I’ll see how I do next week and see if I need to adjust again my paces.

Friday: 

  • PLAN – 4  miles easy, 10:15-11:38 pace
  • ACTUAL –Did not run.

I woke up with a cold.  My nose was stuffy and I did not feel well.  I took my mother to the doctor and then came home to rest.  I stayed on the couch and watched “Fuller House: Season 2”.  I remember when it first came out that I thought I was not going to like it but decided to give it a try.  Boy, was I wrong.  I did like it.  Season 1 was pretty funny and I found myself laughing at pretty much every episode of Season 2.

Even Lola knew I did not feel well and kept me company most of the day.

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Saturday:

  • PLAN – 6 miles easy, 10:15-11:38 pace
  • ACTUAL – Did not run.

Still sick.  Stayed again on the couch and finished watching Season 2 of “Narcos”.  Wow!!  I enjoyed it a lot and cannot wait till next year for Seasons 3 and 4.

Sunday:

  • PLAN – 10 miles long, 9:53-10:29 pace
  • ACTUAL – Did not run.

I’ve been sick the past two days but I definitely feel better today.  I woke up at 4am, took more cold medicine, went back to sleep and woke up again at 8:30.  My cousin invited us over to her house but I just did not feel like leaving my house but at the same time was itching to get out since I’ve been home for the past 2 days.  I ended up not going and did a few loads of laundry and cleaned up my room a bit.  I hope tomorrow I will feel even much better to go out for a run.

Week 4 did not go well because I was sick.  I skipped three runs and even if it was just a cold I had no desire to run.  In week 5, I have 6 x 800 and 4 tempo miles. 

Total mileage for the week: 16.05 miles

Total mileage for this training cycle: 73.28 miles

Total mileage for the year: 1,261.46 miles

Here’s how training has gone so far:

 

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16 comments on “Rock ‘n’ Roll DC Half Marathon Training Week 4”

  1. Awww- sorry to hear you got sick. That’s never fun, especially during the holidays. UGH. I watched all of Season 1 of Fuller House and really liked it, and I need to get into season 2. Good thing it was there for you when you were sick and needed something to do.

    • Thanks Elizabeth. I am glad that I got sick early in my winter break. I am feeling much better today and can now go back to enjoy my vacation. Let me know what you think of Season 2. I thought it was funny as well. My favorite characters are Max and Fernando.

  2. I’m sorry to hear you’ve been sick. That’s so unfair to be a teacher and get sick on winter break! I hope you are feeling better and can enjoy your remaining time off. Thanks for linking, Zenaida!

  3. I hope you recover quickly from your sickness! The Hanson’s method just looks so intense, great job with the workouts you were able to complete!

    I saw the first episode of Fuller House and didn’t like it, but maybe I should try to give it a chance….

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