I’m linking up with Holly and Tricia for their Weekly Wrap.
Hoping everyone had a good week!
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.
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.
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.
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.
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.
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.
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:
