Frederick Half Marathon Training – Week 8

This week started out rough.  Last week, I mentally checked out of “training mode” and I was still trying to reset my thinking as I started the week.  I’ve said time and time again that I really don’t love running.  I love medals.  I love achieving my goals.  That is what drives me to go out and run 40 to 50 miles a week and do speed workouts that are generally hard and frankly, quite unpleasant.  If you take away the motivation of achieving the end state, then running like that is about as much fun as a bikini wax.  And just as optional.

I’m training for the Frederick half marathon in May using the Hanson’s half marathon training program, with a goal of a sub-2:00 PR.  I have found this 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:  6 easy miles @ 10:30 – 11:30
  • Actual:  Did not run – I started physical therapy on my shoulder (apparently I’ve jacked up my right rotator cuff on that fall a few weeks ago) and I was unprepared on how painful that was going to be.  Not that my shoulder has anything to do with running, but I was just in a lot of pain and not moving at all seemed to be the best MO for the day


  • Planned:  Speed workout – 6 x 800 @ 8:25 – 8:47 , 400 recovery + 3 miles wu/cd (7 miles total)
  • Actual: 5 miles @ 10:36 – I could not force myself to do a hard workout.  I’d missed the last speed workout and it just sounded impossible to do.  I hate to say that, but I just couldn’t mind over matter this one, but I did get some miles in.  In the end of the day, something is always better than nothing.


  • Planned:  Rest Day
  • Actual:  5:75 miles @ 10:32 + 1 hour cross-train/gym workout – this was the first day that I felt I was starting to really get my training groove back.  My shoulder was also feeling much better after PT on Monday, which helped my attitude.


  • Planned:  4 mile tempo run @ 9:09 + 3 miles wu/cd
  • Actual:  3 miles @ 9:51 – so this was actually a day that didn’t go as planned.  My cousin was coming into town and staying with me, things popped up with work and I didn’t have the time I thought I would to get my run in.  So, this was truly a day where something was better than nothing.


  • Planned:  5 easy miles @ 10:30 – 11:30
  • Actual:  8 miles @ 10:02 – this day was the turning point for me.  I pushed myself to get those 8 miles in – against every fiber in my being that wanted to not do it.  I knew that I wasn’t going to get in a strength or tempo run this week, but it had become important to make sure I hit the mileage goal of 40 and I needed to log 8 to do that.  This run was a random run of speed intervals, long run pace, easy pace and VERY VERY easy pace – but in the end of the day I was able to mentally commit to doing it and get through it.  I’m not going to lie, I stopped the treadmill more than once and had to give myself a pep-talk to keep going.  But I did it…which means, I’M BACK!!


  • Planned:  10 mile long run @ 9:53 – 10:15
  • Actual:  9:75 miles @ 9:56 – ran with my running group.   There isn’t actually anyone currently in my group at that pace, so I once again ran with friends who tend to run a little faster than I do.  Not by that much – right around 9:30, but those 23 seconds really do make a difference.  I hung tough for the first half and was able to keep up but fell back into my long run pace at mile 7.  It was starting to get humid and my legs were tired.  Miles 9 and 10 were easy miles pace but overall the run was still solid and on the lower end of the range.  It’s good to run with people that are faster than you because they make you push yourself, even though you don’t always appreciate that during the run.



  • Planned:  6 easy miles @ 10:30 – 11:30
  • Actual:  8.35 miles @ 10:08 – had a great run with Courtney and broke the 40 mile mark.  I’d expected to feel a lot more tired than I did (pleasant surprise) and making my mileage goal definitely boosted my motivation.


Total Miles for the Week:  

  • Planned: 40 miles
  • Actual:  40.15 miles

Total Miles for this Training Cycle (and the year):  199.9 miles

I’m feeling pretty good heading into Week 9.  I know I’m a little behind on the speed workouts and will need to figure out how to best offset this missed training.  But regardless, there will be a speed workout next week.  Even if it’s the 8 x 600.

That’s enough about me.  Would like to hear how everyone else’s training is going.  I’d really love to hear about how you reset when you’ve hit a rough patch in training.

Have a great week!





Running for Medals. And Bacon.

7 thoughts on “Frederick Half Marathon Training – Week 8

  1. Great week! It’s hard to find people with the same pace, schedule and distance on tap. 20+ seconds is a huge difference to keep up with on a long run. I’ve got a few friends I can run with, but it’s still rare that all the stars align for us.

  2. That’s awesome glad you are back in the zone!!! I had a rough week training wise too but using it to motivate me for this week! My running group are about 30secs a min quicker than me so I usually fall behind after about 6-7miles, it’s crazy how much that 30secs takes out of you!

    1. It’s definitely hard when the group branches out with times. However, I just PR’d today on my 10K so I think having faster friends has paid off this training cycle!

  3. Your first paragraph pretty much sums me up to! I run for medals and achieving goals too. Otherwise Im pretty sure I wouldn’t be running and I’d do something else. xD

    You’ve had a great week & you seem to be getting back into the right mindset. Thats great!

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