RnR DC Half Training: Week 4

Good morning!

Welcome to my training log! Since consistency is my word of 2017 and I like to keep a record of my training, this time around I’m just posting the workouts completed and totals. If there’s something specific to address, I’ll add it in, but for the most part this will be a pretty basic weekly training recap.

Currently, I’m training for the Rock ‘n’ Roll DC Half Marathon, taking place on March 11th.  I’m also in my off-season from triathlon, but that doesn’t mean there won’t be some swimming and biking. 

Picture of the week:

From Tuesday’s run: running in the snow is one of my favorite things

This was a special week. It was my last week working as a nurse-as of today I am officially an unemployed student (with a couple of interviews lined up later this month). A giant weight has been lifted off of my shoulders and I feel free from a career that was sucking the life out of me. That said, this week was kind of lacking workout-wise. Swimming was less than stellar and I had a missed run BUT I almost feel re-energized and ready to put in some hard work this week, so maybe it’s what I needed. Pre-season tri workouts start this week, which means I get to get back on my bike-I’m so excited to

Rest day. I’ve declared Monday my official rest day of RnR DC training. Why it works for me: I can go hard/long/recovery properly on the weekends and on Monday finish up food prep, do some nice long recovery yoga, a swim or even get a strength training session in.
This week, it was meal prep and yoga.
Jasyoga Full Body Recovery (26 minutes)

3.5 miles, 34 minutes, 9:43 pace. I had planned on doing this run in the evening after I got back to Newport News BUT it started to snow before I left NoVa and who can resist running in a snow globe?
Yoga for the day? 10 minutes of legs up the wall, while doing homework (10 minutes)
1804 yards (1650 m), 42:50. Freestyle + kicking.

2 miles, 17:24, 8:40 pace.
Strength-20 minutes of various gym machines-lat pulldowns, leg press, rows
1093 yards (1000 m). 29:14. Not my week for swimming. I felt kind of weak and sluggish.
Jasyoga quick post run reset (9 minutes)

Unplanned rest day-I worked 6 hours then came home and did 6 hours of homework.
Jasyoga optimal hip reset (13 minutes)

REST DAY. Made the drive from Hampton Roads back to northern Virginia for the last time (for work reasons)…won’t be back down there until June for a race!
Jasyoga-breathing exercises from the Hit Reset book (about 10 minutes)

3.5 miles, 30:57, 8:51 pace. This run was so much fun! I went to my local tri shop for a group run and ran with some faster folks. It was nice to meet new people and push myself-to be honest, I felt it but the time went by so quickly with good company! I also joined the tri club, so lots of group workouts to come!
Jasyoga-quick post run reset (9 minutes). I know I do this one a lot, but it’s effective-recovers me from my last run and helps me feel ready for my next run.

Lots of housework (starting the process of finishing the basement!) = unplanned rest day. Moved my 5 miler to Monday (today).
Jasyoga-from the Hit Reset book-mitigate booty lock (about 15 minutes)

Swim: 2897 yards, 1:12:04
Bike: 0
Run: 9 miles, 1:22:21
Strength: 20 minutes
Yoga: 1 hour, 32 minutes

I’m linking up with Holly at HoHo Runs and Tricia at MissSippiPiddlin for the Weekly Wrap, Eat Pray Run DC for the Winter Training Recap and Jess Runs ATL and The Right Fits  for Linking up with the Jess’s!

How did you training go last week?

6 thoughts on “RnR DC Half Training: Week 4

  1. Thanks for linking up! I love how dedicated you are to fitting in yoga. I need to try to do the same.

    Fantastic opening photo too, how did you take it?


  2. Great job getting your training in and moving your workouts around as needed! I just subscribed to Jasyoga again and I love it! (I used it about a year ago but I cancelled my subscription because I wasnt using it enough).


  3. Congrats on facing fear and quitting a job that was not fulfilling! That is not an easy thing to do. I like the idea of a Monday rest day, hmmmm…


  4. Monday has always been rest day for me as I tend to overdo on the weekends. No shame. It takes a lot of courage to leave a job, for whatever reason. Kudos to you. I can’t believe that it is time for tri season workouts already! I’ll have to put some thought into that. I may try a few sprints again. My swimming is (ahem) less than stellar. I will need help if I continue down the Tri path. Thanks for linking, Stacey.


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