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 #6, January 2-8

Monday:

  • PLAN – 5 miles easy, 10:15-11:38 pace
  • ACTUAL – 5.02 @10:34 average pace

A great run outside enjoying the great weather!  Splits are: 10:08/10:47/10:09/11:05/10:40.  As you can see the pattern in this run, I run one mile at a faster pace and then one mile at a slower pace. I definitely need to work on pacing.  Regardless, pleased with this run.

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Tuesday:

  • PLAN –5 x 1000, 8:03-8:55 pace
  • ACTUAL – Total 4.62 miles @10:53 average pace

This run did not go well at all.  I only managed to do 3 intervals and each one was slower than the previous one.  Goal for each interval was between 4:54-5:24.  Splits for each 1000 are: 5:15/5:40/5:53.  I would have  done the 2 other ones but I was running late for book club.  I still had to shower, get ready, and go to the store to get something to eat.  

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Wednesday:

  • PLAN – OFF
  • ACTUAL – OFF

I had my first monut!  A monut is a donut shaped marshmallow and it is delicious.  I donated money to a Kickstarter and got 6 monuts (2 peppermint, 2 vanilla, and 2 cocoa dusted).  

Thursday:

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

Another monut with coffee.

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Friday: 

  • PLAN – 6  miles easy, 10:15-11:38 pace
  • ACTUAL – Total 6.02 miles @11:27 average pace

I helped my mother make enchiladas and then went to the gym for my run.  I loved this run because I was watching “Will and Grace”.  That show is pretty hilarious!!!  I laughed so much and before I knew it, my 6 miles were done.  Splits are: 11:34/11:16/11:15/11:43/11:27/11:26.  Right on pace except for mile 4.

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Saturday:

  • PLAN – 5 miles easy, 10:15-11:38 pace
  • ACTUAL – Total 5.02 miles @10:57 average pace

Back to the gym for this run.  More episodes of “Will and Grace”.  Splits are: 11:05/10:46/10:54/10:58/10:57.  I ran the same speeds (5.5 and 5.6) on the treadmill but yet this run was faster than yesterday.  

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Sunday:

  • PLAN – 10 miles long, 9:53-10:29 pace
  • ACTUAL – Total 10.02 miles @10:39 average pace

Wow, what a workout today!  I was determined to do this run no matter what.  My plan was to run 2.5 miles, take a quick break, run another 2.5 miles and then take a longer break along with a gel.  Then hop again on the treadmill for another 2.5 miles, another quick break and then finish off with the last 2.5 miles.  I find that breaking up a run into smaller chunks is more manageable physically and mentally.

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I did want to stop at 5.64 miles.  I was tired and bored.  No “Will and Grace” on TV for me.  I had downloaded a few episodes of “Sex and the City” but even that was starting to bore me.  Luckily “CSI: Miami” was on the TV and that made the miles go by faster.  Splits are: 10:51/10:25/10:30/10:34/10:34/10:54/10:43/10:44/10:30/10:36.  Some of the miles were done slower than the range I had in mind but overall I am pleased and happy with how I did.

Week 6 went well this week.  I skipped one run and the other runs went better than expected.  In week 7, I have 4 x 12000 and 4 tempo miles. 

Total mileage for the week: 30.70 miles

Total mileage for this training cycle: 125.56 miles

Total mileage for the year:  30.70 miles

Here’s how training has gone so far:

 

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33 comments on “Rock ‘n’ Roll DC Half Marathon Training Week 6”

    • I remember watching it on prime time but cannot remember when or why it was cancelled. I looked to see if it was available on Netflix or Amazon Prime and it isn’t (only in DVD on Netflix). It is a very funny show. I had no idea the show is coming back. I hope so.

  1. LOL on the monut! I don’t sweeten my coffee, but it would be fun for hot cocoa! Great training week – love that the weekly total is the same as the yearly total this week. 😉

    • Thank you! I thought that maybe I mistake adding the weekly and yearly totals but it doesn’t look like I did. It would have been different numbers if I hadn’t missed my run last Sunday (January 1st).

  2. Nice week! I love will and grace, I hate that I can’t find it streaming anywhere though. Did you see they gned on for a 10 episode revival?! I’m so excited!

  3. Great job on your runs! I find it really tough to run at a super specific pace when it comes to speedwork…I struggle with knowing what feels right. I’ve never heard of a monut, your cat seems pretty curious about it lol!

  4. Solid week! What’s your target finish time? I live in DC and will likely be out there with Courtney cheering runners on since I’m not doing this race this year…good luck!

  5. A great week for you and a lot of miles. I remember Will and Grace! That probably tells my age. LOL. I’ve never heard of or seen a Monut. Now I’ve got to find one. Thanks for linking Zenaida!

  6. Fantastic job with that 10-miler. Especially since you wanted to quit around halfway but you kept going. That’s good that you are pushing yourself! And the monuts look really interesting!

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