Rock ‘n’ Roll DC Half Marathon Training Week 7

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

Hoping everyone had a good week!

WeeklyWrap

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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 #7, January 9-15

Monday:

  • PLAN – 6 miles easy, 10:15-11:38 pace
  • ACTUAL – 1.33 @11:24 average pace

It was my first day back to work after 2 weeks of winter break.  I was actually looking forward to going back.  Yes, it is true.  The day went by pretty quick and I left exhausted ready for a nap. Once home I laid in bed debating whether or not to go running.  I checked the weather again (it was 29 degrees) and decided it wasn’t too cold for a run.  I got ready and out I went.  I wore my new Oiselle Vim Jacket and a Wazzie Wool Long Sleeve shirt underneath.  I wasn’t cold and found myself comfortable.  It had begun to snow so I made sure not to go off too fast for fear of falling.  A little over a mile into my run I felt something pull in my left calf.  It was so weird because I felt like I had hit a wall that forced me to stop.  It did not hurt a lot but enough to know that I could not continue my run.  I ended up walking back home.

Once home I ate and had a text conversation with a friend about what happened during my run.  She told me to iced my leg and to wear compression socks.  I also took an ibuprofen.  I knew it could be an injury but also knew I had to see a doctor for an official diagnosis.

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Tuesday:

  • PLAN –4 x 1200, 8:03-8:55 pace
  • ACTUAL – Did not run.

I went to the doctor.  She asked me a bunch of question regarding my leg and pain.  I pointed out a tender/sore area in my left leg and she told me that that area did look different from the other leg.  She ended up giving me an order for an MRI for Thursday.

Wednesday:

  • PLAN – OFF
  • ACTUAL – OFF

Thursday:

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

Another day of no running.  Leg felt a bit better but it was uncomfortable to run.

rnrdctrainingrecap64 Friday: 

  • PLAN – 5  miles easy, 10:15-11:38 pace
  • ACTUAL – Did not run.

Saturday:

  • PLAN – 5 miles easy, 10:15-11:38 pace
  • ACTUAL – Did not run.

Sunday:

  • PLAN – 12 miles long, 9:53-10:29 pace
  • ACTUAL – Did not run.

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Week 7 was quite interesting.  I may or may not have an injury and cannot run.  Even with no running, according to my FitBit, this week I ended up with over 47,000 steps.  I miss running.  I am bummed out because it will be over 40s this week (that’s warm in Chicago) and I don’t know if I will be able to run.  However, I do know that my leg and health is much more important than running.  Hopefully it isn’t anything serious and soon I will resume my training for my race in March.

Total mileage for the week: 1.33 miles

Total mileage for this training cycle: 126.89 miles

Total mileage for the year:  32.03 miles

Here’s how training has gone so far:

 

Rock ‘n’ Roll DC Half Marathon Training Week 6

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:

 

Rock ‘n’ Roll DC Half Marathon Training Week 5

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.