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 #5, December 26-January 1

Monday:

  • PLAN – 6 miles easy, 10:15-11:38 pace
  • ACTUAL – 4.02 @11:11 average pace

It felt so good to be outside on Monday.  The sun was out and the weather was perfect!  I took it easy since I had been sick/recovering for 3 days.  Can you tell I was very happy after my run? OK, I do need to smile more.  Splits are: 10:56/11:10/11:01/11:36.

Then met a friend for dinner and drinks.  Martinis are my favorite!

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Tuesday:

  • PLAN –6 x 800 , 8:03-8:55 pace
  • ACTUAL – Total 6.52 miles @10:28 average pace

This workout was tough but I nailed it!  Goal for each interval was between 4:00-4:25 and I hit those paces.  I was very tired after my workout but pleased with it.  Splits for each 800 are: 4:21/4:18/4:14/4:14/4:15/4:12.

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Tacos!!  Why not?

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Wednesday:

  • PLAN – OFF
  • ACTUAL – OFF

Thursday:

  • PLAN – 4 tempo miles, 8:46-9:18 pace
  • ACTUAL – Did not run.

Tired?  Lazy?  Who knows?  But I stayed in bed and only got up to eat.  I finally got up again at 4:30 to go to the post office and to take my mother to the store.

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Friday: 

  • PLAN – 5  miles easy, 10:15-11:38 pace
  • ACTUAL – Total 5.02 miles @10:36 average pace

I woke up and did not want to skip this run nor run at the gym.  It was high 30s outside.  Cold but not too cold but a little windy. Still did great on my run.  Mile splits are: 9:56/10:49/10:28/11:22/10:25.

Saturday:

  • PLAN – 6 miles easy, 10:15-11:38 pace
  • ACTUAL – Total 6.02 miles @10:41 average pace

My last run of the year.  It was high 30s (almost 40) and it is ideal running weather for December.  The wind wore me out a bit but still felt great throughout my run.  Splits are: 10:48/10:46/10:36/10:33/10:40/10:44.

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Sunday:

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

Happy New Year!!  I slept in.  Did a bunch of stuff at home and then did errands with my mother and then was too late to head out or go to the gym. Oh well.  Not the way I wanted to start off the year (running related) but I don’t regret not doing my run.

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Week 5 went well.  I skipped two runs but I am not going to stress about it.  Life happens.  In week 6, I have 5 x 1000K and 4 tempo miles. 

Total mileage for the week: 21.58 miles

Total mileage for this training cycle: 94.86 miles

Total mileage for the year: 1,283.07 miles

Here’s how training has gone so far:

Last week I sent to see “Sing” and I loved it!  Saw this cute video and want to share it with you.  She is adorable.

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27 comments on “Rock ‘n’ Roll DC Half Marathon Training Week 5”

  1. I’m glad to see you were feeling better by Monday. Great job on your speedy intervals and for still having a great week despite being on holiday. I need to remember that message from the fitness fairy. Your yearly mileage is very impressive. Thanks for linking, Zenaida. Happy New Year!

  2. Happy new year! I found your blog through Courtneys linkup. I am also training for the RnR DC Half, and my pace ranges are the same as yours. I’m excited to follow your training!

    I also skipped my run on Sunday and had a totally lazy day. I got my 9 in this morning. 🙂

  3. Oooh- GREAT job on your 800m intervals. That must have felt awesome to have nailed the workout. And absolutely I agree- no need to sweat the missed runs. You still have plenty of time before RNR DC!

    • Thanks Elizabeth! It was a great feeling to nail that workout. I did not want to miss any workouts with this method (since I missed quite a few during marathon training) but again, I am not going to worry about it. 🙂

  4. Great job Zenaida this week. Wow look at that Tuesday’s speed work! those 800’s are very intimidating for me. I should work on this but 6x!!! Wow! I’m still wet behind the ears on speed work period. It would be a good goal to work towards! Great job on total mileage for the year too! Will you do a mileage goal? I set mine at 100 more miles than last year. Going for 850 in 2017!

    • Speed work is intimidating. My only goal in 2016 was to run more than 1,000 miles. I was able to achieve that because of marathon training. This year there is no marathon for me so not sure if I can get to 1,000. We’ll see.

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