RnR DC Half Training: Week 2

Good morning!

Welcome to my training log! Since consistency is my word of 2017 and I like to keep a record of my training, this time around I’m just posting the workouts completed and totals. If there’s something specific to address, I’ll add it in, but for the most part this will be a pretty basic weekly training recap.

Currently, I’m training for the Rock ‘n’ Roll DC Half Marathon, taking place on March 11th.  I’m also in my off-season from triathlon, but that doesn’t mean there won’t be some swimming and biking. 

Picture of the week:

img_0485
kind of an OMG moment after Wednesday’s run…I haven’t seen this kind of mile time in a couple of years!

Monday-
Rest day.

Tuesday-
3 miles, 28:28, 9:30 pace
Rolled my IT bands, quads and calves out with my R8 afterward.

Wednesday-
2 miles, 17:08, 8:32 pace. Hill day! 2 miles, Ran 1/2 mile of hills to the big hill, did 5 big hill repeats, then ran hills home…so basically 2 miles of hill repeats of varying sizes.
Right after my run: Jasyoga Quick Post-Run Reset (9 minutes)

Since my pool is closed for the week, I did this stretch cord routine and worked on my shoulder flexibility with a PVC pipe—>see how to here. (20 minutes)

Thursday-
3 miles-not done. I’m not sure what happened, the day got away from me (lot’s of errands, cleaning, meal prep…)
I did get in another stretch cord workout and my PVC pipe shoulder flexibility moves in (20 minutes)

Friday-
30 minute swim/drills-distance unknown because I forgot my Garmin, but luckily there’s a huge wall clock right near my lane so I could at least keep an eye on the time.

Saturday-
Rest.

Sunday-
4 miles, 41:05 10:16 pace. Tyler and I ran at Manassas National Battlefield. While it was challenging because of the trails, it was so much fun and gorgeous. The best part was that since it was early on January 1st, the trails were practically empty making for a nice quiet run. It’s a bit far to go for a weekday run, but I see many weekend runs happening here.

Hit Reset book-Mitigate Booty Lock moves (yoga), because my hips were so tight. (about 15 minutes)

Totals
Swim:? yards, 30 minutes
Bike: 0
Run: 9 miles, 1 hr, 27 minutes
Strength: 40 minutes
Yoga: 24 minutes

I’m linking up with Holly at HoHo Runs and Tricia at MissSippiPiddlin for the Weekly Wrap!

How did you training go last week?

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10 comments

  1. Nice week! I wish I had a nice place to run on the weekends. A pretty chance of scenery would be welcomed. Don’t you just love when Garmin awards those trophies, although I haven’t received one in a while 😦 Great pace on that mile! I like your work for 2017. I heed to give some serious thought on selecting my own. Thanks for linking, Stacey! Happy New Year!

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  2. Hi! I found your blog through Courtney’s linkup. I’m also training for RnR DC. Congrats on your fast mile and on a solid week of training. Looking. reward to following the rest of your training!

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