Frederick Half Marathon Training – Week 6

Ok, so I’m really having a tough training cycle.  First, I got laryngitis and sounded like a man for a month.  Then, I fell and sprained/hurt my shoulder – I can’t do jumping jacks in full and 90% of my normal movements cause minor pain since it’s my right shoulder (and I’m right handed.)  Now I’ve got some crazy allergies that are giving me chronic sinus pain and headaches.  Also, I gave up sugar, wine and chocolate for a month…but I can’t blame that on anyone but me.  That was a choice.  I also just realized that I made a mistake in my schedule – I started long runs two weeks before I needed to and missed my first tempo run last week.   Hopefully that’s all going to be a wash, because it’s too late to do anything about it now.  But things have hardly gone smoothly since January 1st.

Wait, before I forget….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.

This was not my finest week.  I had some pretty bad allergies that made me feel like crap. BUT in all honesty, allergies don’t really impact my strength or physical capabilities.   However, my strength and tempo workouts started this week (on my incorrect schedule) and it’s really difficult to mentally get behind a challenging run when you feel like your head is going to explode. What this comes down to is that recurring mental obstacle of training – being able to push past physical discomforts that you think are going to be a problem to completing a run.

Sure – they might be a problem.  But you don’t know they are going to be a problem unless you TRY.  But let’s move on the recap.


  • Planned:  4 easy miles @ 10:30 – 11:30.
  • Actual:  Did not run – between my allergies and my sore shoulder, I talked myself out a run.  In retrospect, this was not the right decision.  I was just tired from the previous week (I absorbed a missed run into the weekend mileage) and I should have at least tried or done a few miles.


  • Planned:  Strength workout – 12 x 400 @ 8:25 – 8:47 w/ 400 recovery + 1.5 mile wu/cd + 1 hour in the gym.
  • Actual:  3 miles @ 9:42 + 1 hour in the gym – my head felt like it was going to explode when I woke up, so I opted for a shorter, faster run before my gym workout.  Again – not sure if this was the right call or not, but I really did not feel good.


  • Planned:  Rest Day – the best day – but not for me this week.
  • Actual:  4 miles @10:48 – I ran these begrudgingly even though I’d already taken my rest day.  My head knew I was SUPPOSED TO BE RESTING.


  • Planned:  3 mile tempo @ 9:09 + 1.5 mile wu/cd
  • Actual:  Did not run – again the allergies and sore shoulder.  The allergies were TERRIBLE and the shoulder is legitimately not getting any better (I finally made a PT appointment.)  Again, I think I probably should have just done easy miles versus skipping running altogether.  I won’t make excuses – just another poor decision.


  • Planned:  4 easy miles @ 10:30 – 11:30 + gym workout.
  • Actual:  Strength workout – 12 x 400 @ 8:34 w/ 400 recovery + 1 mile wu/cd.  I still was worried about my shoulder and the trainer told me to rest, but I decided to try and get the strength workout done as part of my master plan to do all three SOS workouts over the weekend.  I actually really dig this workout – it’s a good start to strength work because 400’s are very easy to mentally manage so I didn’t want to not do it.  However, I did start to feel a little sick to my stomach at #10.  Definitely not easy and I cut a half mile off the warm-up and cool-down.


  • Planned:  Long run 9 miles @ 9:53 – 10:15 – I know that this actually should have been easy miles, but since I messed up my schedule and had been planning for this, I just decided to keep it as is.
  • Actual:  9 miles @ 10:09 – met up with my running group and ran the first half with the ladies.  Second half was solo – not ideal but the group was running 12 miles and I didn’t think I wanted to run 12 miles if I had a tempo run on deck for Sunday.  I had decided to try the Run Fast, Eat Slow  “Can’t Beet Me Smoothie” recipe for a pre-run meal, and then I also tried a new gel ( Huma  – which I really liked) mid-run.  Either it was the chili from the day before or I introduced something into my system that didn’t work between the smoothie and the gel.  Right around mile 7, I started to have some “issues.”  I’m not going to go into great detail, but it was pretty bad. Like, “wondering if my friends were going to catch up to me walking in shame in my dirty tights” bad.  Fortunately, I was able to run through it and keep going until I got to 9 miles.  Then I had mercy on myself (and my bowels) and walked the last mile to my car.  But no matter what our pace – we always meet up for a group pic at the end.



  • Planned:  3 mile tempo @ 9:09 + 1.5 mile wu/cd – I was signed up for a 5K
  • Actual:  3 mile tempo @ 9:05 + 1 miles wu. 2 miles cd (overall pace 9:25) – I woke up and had an epically bad allergy related headache.  I got up on time, had my coffee and smoothie, took care of business and when I went to get dressed, I couldn’t actually imagine the thought of walking to my car…let alone running.  The pain was really that bad.  I took some Allegra and some Advil and then snuggled up with the tiny dog for an hour or so for some more rest.  When I woke up, my headache was considerably better and I went and knocked out the tempo run on the treadmill.  I couldn’t take the last mile on the tread, so I went and ran it outside…which was ironically the fastest mile of the day.  I couldn’t help but noticing that my headache completely went away after my first mile or so – once I got going, I felt much better.   Just more evidence that I need to try the workout before I decide that I should take a day off.

So, I did three SOS workouts in a row to offset my lapses in judgement.  I’m extremely pleased with myself…but I’m not going to do that again, because that sh*t was HARD.  I can feel the pain in my legs and I’m exhausted.

Total Miles for the Week:  

  • Planned: 37 miles
  • Actual:  31 miles

Total Miles for this Training Cycle (and the year):  127.5 miles

I know this training cycle isn’t going as planned, but I feel that it’s character building and beneficial.  If everything went “perfectly” then I wouldn’t be learning anything new…and since running a sub-2 half isn’t new for me, I’m not seeing any of this as negative.

How do you feel when things don’t go “as planned”?   I’ve not always have this outlook, but it’s taken me a year to get here.


Running for Medals. And Bacon.

9 thoughts on “Frederick Half Marathon Training – Week 6

  1. My training plan has gotten a bit shuffled after Phoenix and I’ve just been rolling with it. As long as I’m mostly on point, I’m happy at this stage. Solid week and way to not become a meme on Saturday 🙂

  2. I’m usually fine readjusting my plan, but if something unexpected happens – like forgetting my shoes or weather – I get frustrated. I hope you feel better this week!

  3. Sorry that you had a tough week. Allergies and sinus headaches are really a pain. You definitely made the most of it and got in some good workouts! Hope you feel better!

  4. You’re doing great inspite of all your allergies. It can get hard to run with migraines. Hope you feel better. I’m toying with the idea of whether to do Frederick or not. I’ll probably wait until my current training cycle is done and then decide.

  5. Sorry you’ve had a bad start to training, I hope you feel better soon with the allergies! Despite that, I still think you’ve had a great week of mileage!

    Totally with you on the toilet issues too, I’ve had plenty of runs the end like that, Im sure Id look pretty comical trying to get back to the house 😉

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