Training Log: Rock N Roll USA Half Marathon (Week 9)

Well, I guess I have wrapped up my last week of “training” for the Rock N Roll USA Half Marathon! Now I have to think about easing up and getting ready for race day!

Honesltly, I don’t feel like I’ve trained that hard–especially not lately. I did pretty well with my long runs, but my nagging ITB/glute/piriformis issue forced me to back off from hills and intervals, and made me ditch my 4-day-per-week running plan before I even got started. Maybe for once I really will be able to relax about my time and enjoy this race, but my friend is still chasing that 2:00:00 finish.

Monday (Weights)
Elliptical: 20 min warm-up
Weights: 45 min full-body routine

Tuesday (TM Intervals)
Running:
Warm-up: 5 min walking, 10 min running
Speed Intervals: 3/2 intervals at 7.0/6.2 mph for 30 minutes
Cool-down: 2 min running, 3 min walking

Wednesday
Elliptical: 20 min warm-up
Weights: 45 min full-body routine
Walking: 2.5 miles (afternoon dog walk)

Thursday (Easy Run)
Running: easy 4.1 mile run with Tiger Lilly (avg under-10-ish pace)
Walking: 1.5 miles (afternoon dog walk)

Friday
Walking: 1 mile (morning dog walk)

Saturday (Hilly Neighborhood Run)
Walking: 1 mile (morning dog walk)
Running: 7.5 miles
I set my alarm for 5:00 so I could take Tiger Lilly for a walk before my friend came over at 6:00 to tackle my neighborhood hills. My Weather Channel App said it was 35F with a wind chill of 27F, but luckily the wind died down, the sun came out, and it turned into a gorgeous early morning run!

Garmin Data: Total Distance: 7.5 mi, Total Time: 1:10:00, Avg. Pace: 9:21 min/mi
Split Times: 9:47, 9:23, 9:17, 9:37, 9:25 9:24, 8:57

Sunday (Wilson Bridge)
Walking: 1.5 miles (morning dog walk)
Running: 6.23 miles, 56:00 min (avg pace: 9:00 min/mile)
I felt so good after yesterday’s run that I decided to get in one more Wilson Bridge run after church. The steady incline on the bridge and the steep switch-backs on the Maryland side should be good practice for the steep segments of the RnR course. It was colder than I expected (upper 30s instead of low 40s) but the sun kept me just warm enough. This pace wasn’t “easy” but it was comfortable.

Friday I printed out the 5 pages of instructions for the RnR Half, and my friend and I are figuring out our plans and logistics for the expo and race day.

Ready or not, here it comes! 

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2 Responses to Training Log: Rock N Roll USA Half Marathon (Week 9)

  1. Your splits look great! Now enjoy the race for the reward it is after all the time spent training. Good luck!

  2. Can't believe the race is next weekend! Hopefully we can find a way to meet up – maybe at the expo?

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