Frederick Half Marathon Training – Week 5

I feel like I’ve been training FOREVER, and it’s only the end of week 5.   Was January a little bit longer this year or what?  Don’t mind me, I’ve got a serious case of the Mondays.

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 – this is my last week of the extra rest day, you bet your ass I took it!


  • Planned:  5 easy miles @ 10:30 – 11:30 + 1 hour strength/cross-training in the gym
  • Actual: 5 miles@ 11:31 + gym workout – I fell last week and apparently messed up my shoulder a little bit.  It hurt to lift a little bit – not a good sign.



  • Planned:  Celebrating completion of the Whole30 and rest day!!
  • Actual:  As planned – yipppeeee


  • Planned:  6 easy miles @ 10:30 – 11:30 + 1 hour strength/cross-training in the gym
  • Actual:  Rest – my shoulder was still hurting and I thought perhaps a zero activity day might help improve.


  • Planned:  4 easy miles @ 10:30 – 11:30
  • Actual: 6 miles @ 10:18 – I ran a few extra miles to offset the extra rest day.


  • Planned:  8 mile long run @ 9:53 – 10:15
  • Actual: 10 miles @ 9:41 – my first SOS run of the season.  I ran faster than I really wanted to, thanks to the fact that I ran with some speedy ladies and it was really damn cold!   I very often get frustrated  when I run with faster runners, mostly because I don’t like to feel like I’m struggling to keep up.  So, when we got going, I tried to focus on the fact that I was pushing myself to improve and not look at the fact it was difficult to be such a negative.  It was actually a really good run, although I was definitely ready to stop when the Garmin hit 10.


  • Planned: 4 easy miles @ 10:30 – 11:30
  • Actual: 7 miles @ 11:05 – guess who made up all their mileage this week??  These were definitely some slower miles but I felt pretty good about keeping to my mileage plan.

Total Miles for the Week:  

  • Planned: 28 miles
  • Actual:  28 miles

Total Miles for this Training Cycle (and the year):  97.3 miles

Speed work and tempo runs start this week – sh*t is going to start getting REAL.  My target times are NO JOKE.


Running for Medals. And Bacon.

One thought on “Frederick Half Marathon Training – Week 5

  1. Great runs this week! I hope your shoulder feels better soon. You’re not the only one feeling like January was a long month. It amazes me how time went by so fast then January came and just snailed on by.

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