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Category: Half Marathon Training

Rock ‘n’ Roll DC Half Marathon Training Week 1

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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Hansons Training Plan

I am sure you’ve heard of this method right?  Well, in a nutshell it is based on the concept of cumulative fatigue.  You train your body to run successfully when you are tired at the end of a race.  These plans are 18 weeks and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day.   Sounds exhausting right?  I know, I know.

HansonsTrainingPlan

I’ve heard so many great things about it and well I decided to go ahead and try it out.  For now I am slowly getting into the groove of running so many days per week.  My goal is to also implement this as I train for the 2016 Chicago Marathon which starts the first week of June.  I finally registered!

Chicago Marathon Entry 2016

Am I scared?  Yes.  Nervous?  Absolutely!  I’ve never run 6 days a week.  During the last few weeks of my training for the RnR NOLA in February, I was running 4 days a week and I had days in which I was tired but then also had days in which I felt great. 

A few weeks ago I put together my plan and added my runs to my calendar.  I am two weeks into it and so far it is going good.  Part of it could be that I was on Spring Break last week and was taking it really easy.  This week I’ve been more tired than usual (I realized I need more than 8 hours of sleep each night).  I do not feel sore and surprisingly am recovering better than I expected.  

SpringBreak

Lolaonspringbreak

Have you used this plan before in your training?  How did it go?  Thoughts and/or advice?

RnR NOLA Week 4

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

Hoping everyone had a good week!

WeeklyWrap

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*Week #4, December 28-January 3

Monday:

  • PLAN – 6 miles all easy effort
  • ACTUAL – Skipped.

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It was gross outside.  No way was I going to run outside and risk falling.  🙂  I could have gone to the gym but still no.  I did this workout on Tuesday.

Tuesday:

  • PLAN – Cycle Zone and Body Works Plus Abs
  • ACTUAL –Skipped both classes but did run 8 miles @10:37 average pace

I skipped my workouts to do the one from yesterday.  I alternated 2 minutes/3 minutes @10:00; 10:21; and 10:43.  Took a break after mile 5 to get more water and to move to another treadmill because these two women next to me were constantly talking and annoying.  I gave them dirty looks but they must not have been dirty enough because they kept talking.  Go figure that I ran into them later in the locker room.  I ran 2 extra miles to finish the month with 80 miles. That’s what I get for skipping workouts.

Wednesday:

  • PLAN –2 miles warm up (10:00-10:45), 2 minutes around 8:30 with 3 minutes recovery and repeat until you get 2 miles, 1 mile cool down @ 9:00-9:30
  • ACTUAL – 5 miles @10:46 average pace

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My last run of 2015.  Miles 1 and 2 were done @10:43.  2 minutes were done at 8:27; 8:20; 8:20; 8:20; and 8:20 pace while recoveries were done walking @17:08 pace.  Last mile I alternated 2 minutes/3 minutes @8:57; 9:05; and 9:14.

The 8:20 did not feel too hard.  I could have gone faster to 8:13 but legs were tired from yesterday.  Next time I’ll try it.  I did stop to walk for a few seconds during the last mile.

Thursday:

  • PLAN- OFF
  • ACTUAL- OFF

Friday: 

  • PLAN – OFF
  • ACTUAL- OFF

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I went out for a walk.  It wasn’t too cold.  I stopped at Target and ended up buying about $40 worth of stuff.  I actually get bored walking (would rather run) but I actually enjoyed this walk.  

Saturday:

  • PLAN- 10 miles
  • ACTUAL- 9.02 @10:39 average pace

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Another cold day but not too windy.  Some ice on the path which made us take it a little slower. About 15 seconds slower than last week but felt much better today.  Again, the last mile was tough but I pushed through to finish my run.  Overall, still very pleased with this run.  Splits are:
Mile 1-10:41
Mile 2-10:32
Mile 3-11:00
Mile 4-10:19
Mile 5-10:23
Mile 6-10:56
Mile 7-10:41
MIle 8-10:27
Mile 9-10:48

Later that evening I did some stretches and foam rolled.  My coach reminded me that I need to do this every single day.  🙂  Lola loves to keep me accompany.

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Sunday:

  • PLAN- Yoga
  • ACTUAL- Did not make to class.

Don’t forget to enter my two giveaways.  Click on the pictures to go to the sites.

Giveaway9 Giveaway10

Back to work tomorrow.  It’s been a fun and relaxing two weeks at home but I am looking forward to getting back to my routine.  Today I made some meals for this week, oatmeal for breakfast and quinoa with corn and chickpeas for lunch.  Now the countdown starts for Spring Break in April!

RnR NOLA Week 2 and 3

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

Hoping everyone had a good week!

WeeklyWrap

My first week of training went well.  Weeks 2 & 3 went OK.

RnRNOLARecap

*Week #2, December 14-20

Monday:

  • PLAN – 5 miles all easy effort
  • ACTUAL – 5.02 miles @10:13 average pace

This run was so much better than last week.  I went to a meeting after school and when I went outside, I saw these ominous looking clouds and decided to skip my run and go home.  Well, once at home I felt guilty about missing my run and then just went for it.  It was a great run!  It always happens that my best runs are usually the ones I want to skip.  Splits are:
Mile 1-10:16
Mile 2-10:27
Mile 3-10:20
Mile 4-9:48
Mile 5-10:16

So weird to start and end at the same pace.

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Tuesday:

  • PLAN – Cycle Zone and Body Works Plus Abs
  • ACTUAL –Skipped both classes.

My alarm did not go off in the morning so I did not make it to spinning.  Then I stayed after school to volunteer for Ornament Night.  It was a fun night and I enjoyed seeing the parents with their children having a good time.

I did win two M80 Roller from Carlee’s 12 days of Christmas Giveaways!  I had been sending so many tweets hoping to win one of the prizes.  All of that tweeting definitely paid off!

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Wednesday:

  • PLAN –2 miles warm up (10:00-10:45), 2 minutes around 8:30 with 3 minutes recovery and repeat until you get 2 miles, then 1 mile cool down
  • ACTUAL – 5 miles @11:42 average pace

This was the same workout from last week.  2 miles warm up @10:55.  2 minutes run were @8:32, 8:39, 8:39, 8:39, 8:39.  3 minutes recovery were at walking pace.  As for cooldown, .50 was @10:55 and .50 @10:32.

Thursday:

  • PLAN- 4 miles negative splits
  • ACTUAL- Did not run.

I met a friend for dinner and it was nice to catch up.  I had some delicious deep dish pizza and a chocolate martini.  I am a big fan of the apple martinis but this chocolate one was DELICIOUS.

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Friday: 

  • PLAN – OFF
  • ACTUAL- OFF

Last day before winter winter.  Had a great day at school with the kiddos and received lots of presents from them.  I do not expect any presents from them but just to show up ready to learn.

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Saturday:

  • PLAN- 8 miles
  • ACTUAL- Did not run.

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I kind of wanted to do my run but my body did not.  I slept in which felt great and woke up at 8:30.  However, I stayed in bed for a few more hours.  Lola was tired too.  Eventually I did get up to go to a family holiday party.

Sunday:

  • PLAN- Yoga
  • ACTUAL- Did not make to class.

Week #3, December 21-27

Monday:

  • PLAN – 6 miles all easy
  • ACTUAL – 4.02 miles @12:04 average pace

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First day of winter break.  Just wasn’t into it.  Run sucked. It was wet, cold, and windy.  Splits are:

Mile 1-10:36
Mile 2-12:16
Mile 3-11:56
Mile 4-13:30

Tuesday:

  • PLAN – Cycle Zone and Body Works Plus Abs
  • ACTUAL –30 minutes spinning and 4 miles @10:24 average pace

My alarm went off and I turned it off and went back to bed.  Then I quickly jumped up because I knew I had to go since a sub 2 half marathon is not going to happen if I keep missing my workouts.  I made it in time to class but the instructor did not show up.  I did my own for 30 minutes then ran 4 miles on the treadmill.  I cannot remember the pace I ran for miles 1 and 2 but I did alternate (2 minutes/3 minutes) between 10:43, 10:21, and 10:00 for miles 3 and 4.

I had dinner plans at Wildfire in the evening so I missed the body works class.  For dinner I had the medallion trio and the signature martini flight (Cosmopolitan, Green Apple, Wild Raspberry Trio, and Stormy Night).

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Wednesday:

  • PLAN –2 miles warm up (10:00-10:45), 2 minutes around 8:30 with 3 minutes recovery and repeat until you get 2 miles, then 1 mile @9:00-9:30
  • ACTUAL – 5 miles @10:48 average pace

I did not set the treadmill at 1% like I normally do.  Miles 1 and 2 were done @10:43.  2 minutes were done at 8:27; 8:27; 8:27; 8:27; and 8:27 pace while recoveries were done walking @17:08 pace.  Last mile I alternated 2 minutes/3 minutes @9:05; 9:14; and 9:23.  This run felt a little easier but that’s because I had the treadmill set at zero incline.

Thursday:

  • PLAN- 3 miles easy
  • ACTUAL- 3.02 miles @9:58 average pace

Run went much better than Monday’s .  It was still cold and windy.  I wanted to run more but was too cold.  I got negative splits so that made me very happy!!  Splits are:
Mile 1-10:12
Mile 2-10:01
Mile 3-9:42

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Friday: 

  • PLAN – OFF
  • ACTUAL- OFF

Saturday:

  • PLAN- 8 miles
  • ACTUAL- 9:02 miles @10:37 average pace

A cold and windy morning in Chicago!  There were two of us in our group and our first mile was too fast. The last 2 miles were difficult for me so I stopped and walked a bit.  Overall, I am very pleased with my pace for miles 1-7.  Splits are:
Mile 1-9:33
Mile 2-10:39
Mile 3-10:35
Mile 4-10:28
Mile 5-10:21
Mile 6-10:23
Mile 7-10:35
Mile 8-11:09
MIle 9-11:50

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Sunday:

  • PLAN- Yoga
  • ACTUAL- Did not make it to class.

Heads up!  I will have 5 days of giveaways beginning Saturday, January 2nd.  Don’t miss it!

5daysgiveaways

RnR NOLA Week 1

I’ve mentioned that I’ve run over 50 half marathons but have yet to finish one under 2 hours.  My half marathon PR is 2:17:01 at the ING Hartford Half Marathon.  My goal for my next half marathon at the end February is to finish under 2 hours.  Can I seriously do it?  It may sound like a lofty goal but at least I can try right?  Of course Plan B is to get a PR.

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*Week #1, December 7-13

Monday:

  • PLAN – 5 miles all easy effort
  • ACTUAL – 5.02 miles @10:26 average pace

Overall, the run felt blah.  I’ve felt better during my Saturday runs.  Splits are:
Mile 1-10:35
Mile 2-11:03<—– Headwind. I stopped a few times to catch my breath.
Mile 3-10:19
Mile 4-10:04
Mile 5-10:09

Tuesday:

  • PLAN – Cycle Zone and Body Works Plus Abs
  • ACTUAL –Cycle Zone and Body Works Plus Abs

Yep, two classes in one day.  I almost did not make it to my evening class (and I got there late) because I was so sleepy from my morning class.

Wednesday:

  • PLAN –2 miles warm up (10:00-10:45), 2 minutes around 8:30 with 3 minutes recovery and repeat until you get 2 miles, then 1 mile cool down
  • ACTUAL – 5 miles @11:45 average pace

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The sunset was gorgeous and I was bummed I had to do this run at the gym.  I actually enjoyed this workout.  I did 1.30 mile warmup @11:10 before realizing treadmill was not at 1% so then ran the rest @10:32.  2 minutes run were @8:32, 8:39, 8:39, 8:39, 8:39.  3 minutes recovery were at walking pace.  As for cooldown, .50 was @10:55 and .50 @10:32.  The 8:39 pace felt hard but not too hard.

Thursday:

  • PLAN- 3 miles negative splits
  • ACTUAL- 3.02 miles @10:13 average pace

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Boom!  Done!!  Decent weather but very windy.  I am taking advantage of this warm weather so I ran in shorts.  Splits are:
Mile 1-10:34
Mile 2-10:04
Mile 3-10:02

Friday: 

  • PLAN – OFF
  • ACTUAL- OFF

Saturday:

  • PLAN- 7 miles
  • ACTUAL- 7.12 @10:25 average pace

The weather in Chicago has been warmer than usual.  I am not complaining at all.  I am a 10:30 pacer for the Chicago Endurance Sports Winter Warriors Program and have been enjoying my runs with the group. This was the 4th Saturday pacing the group and each week has been very different weather wise.

Run was going well till the last mile where I walked twice.  Just felt really tired.  Splits are:
Mile 1-9:51
Mile 2-10:12
Mile 3-10:30
Mile 4-10:23
Mile 5-10:37
Mile 6-10:47
Mile 7-10:37

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Sunday:

  • PLAN- Yoga
  • ACTUAL- Did not make to class.

*Runs on treadmill are done on 1% incline.

Thoughts:

  • I am finally seeing numbers that I like.  I definitely feel that I am running faster.  Even my former coach, Sara, whom I ran with yesterday made a comment about it.  That made me happy!
  • Earlier in the marathon training season I ran in the Brooks Launch 2 but had to send them back because they hurt my feet.  Well, I found them on sale on Running Warehouse, decided to give them another chance, and ordered a pair.  No pain.  Love them.  So I ordered another pair and should be getting them tomorrow.
  • One week before winter break.  To say that I am excited is an understatement.