Frederick Half Marathon Training – Week 4

Training in the winter is definitely much harder.  I haven’t seriously trained for a Spring race since my first half back in 2014 (DC Rock and Roll…super fun race, incidentally) and I am really struggling getting into the swing up getting up early to run in the mornings.  It’s cold and dark out there.  And sometimes windy and rainy to boot – and I don’t want anything to do with it.  Zip.  Zilch.  No thank you and SNOOZE for that extra hour.  I’ve got to get past this before the speed work and tempo runs start.

This is my weekly training recap – I’m training for the Frederick half marathon in May using the Hanson’s half marathon training program, hopefully for a new PR.  I have found this really helps with accountability – it’s much harder to skip a run when I know I have to fess up online at the end of the week.  In addition to the blog, I post my daily workouts on Instagram. I also have linked up with other running blogs and reading about how other people are training and doing is also definitely helpful.  I’m currently joining a linkup with Courtney and some other fellow runners in training for Spring races.


  • Planned:  Rest or cross-train.
  • Actual:  Rest day – I’m definitely over being sick so part of me felt like I should do some cross-training of some kind.  However, when I thought about it, I do two gym workouts on running days and I’m going to be running 6 days in another two weeks, so maybe I should just enjoy the last few weeks of extra rest days while I have them.  Crazy, right?


  • Planned:  3 easy miles @ 10:30 – 11:30 + 1 hour cross-train/strength workout with trainer
  • Actual:  3 miles @ 11:13 followed by an ass kicking workout.  But, it felt good and I’m starting to feel like my normal, strong self again.


  • Planned:  Rest Day aka the Best Day!
  • Actual:  5 miles @ 9:52 – I broke my cardinal rule of never, ever not taking a rest day as scheduled – but it was simply way too nice out not to run.  It was 60 degrees out and I knew I wasn’t going to see an afternoon like that for awhile.  Good call on my part.  Even Roxy agreed and helped me stretch.img_0424


  • Planned:  3 easy miles @ 10:30 – 11:30 + 1 hour cross-train/strength workout with trainer
  • Actual:  2.5 miles @ 9:47 on the treadmill + 1/2 hour cross-train/strength workout with trainer.  My workout partner was sick and I didn’t get to the gym in time to get a full 3 miles in before the workout and I wasn’t motivated enough to finish when I was done.  I was somewhat tired – it had been a busy week.


  • 5 easy miles @ 10:30 – 11:30
  • Actual:  Rest Day – my family was coming in town and another reason I’d opted to run on Wednesday is because I knew I’d have too much to do before they got here (and I was right.)


  • Planned:  6 easy miles @ 10:30 – 11:30
  • Actual:  6.27 miles @ 9:18.  Since the family was in town, I had to skip running group since I had limited running time in the morning so I ran a super, boring route early morning when it was really cold.  The result – unusually fast easy miles.  I did fall spectacularly around mile 4.  Man, that is SO embarrassing!  And I always seem to do the pavement bellyflop when there’s a multi-car audience, too.  I was able to keep going at the same pace, but I jammed my wrist and shoulder pretty good – I was hurting after I was done and still now even a few days later.  It’s getting better, though.


  • Planned:  5 easy miles @ 10:30 – 11:30
  • Actual:  5.27 miles @ 10:39.  I was supposed to run in the morning but ended up opting to run in the afternoon – which isn’t a big deal but I’m definitely a “morning runner.”  I never feel as strong as I do in the morning.

Total Miles for the Week:  

  • Planned: 22 miles
  • Actual:  22.04 miles

Total Miles for this Training Cycle (and the year):  69.3 miles

My favorite post running treat (when I can’t have a brunch adult beverage) is BACON!  Shocker, I know.  What’s yours?

Run Fast, Eat Bacon!

A post shared by Debra (@medalsandbacon) on




Running for Medals. And Bacon.

4 thoughts on “Frederick Half Marathon Training – Week 4

  1. Great job on your runs and moving things around to make it work! I agree it’s hard to resist running on a beautiful day even if it isn’t your scheduled running day. Sorry about that fall, ouch!

  2. Great post and you are inspiring me. I’m training for a marathon and find the winter weather/rain difficult to train in. I need to write down a plan like you! Sorry about your fall! Glad you are ok. But I hate falling in front of everyone…it happened to me too! :0 I was on the last step of my run when I tripped on the uneven sidewalk in front of a busy street…totally was embarrassed from the fall that I didn’t realize my phone cracked until later! :0

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