Zenaida Arroyo

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Rock ‘n’ Roll DC Half Marathon training is here!  I am excited to be training using again the Hansons Method for this race.  In a nutshell, this training is based on the concept of cumulative fatigue.  You train your body to run often so that you are frequently running on tired legs.  The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles.  These plans are 18 weeks (I am starting a bit late so I will start with Week 4) and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day. 

Week #4, December 19-25

Monday:

• PLAN – 4 miles easy, 10:15-11:38 pace
• ACTUAL – 4.01 @11:00 average pace

Another cold day today!  I woke up early to run at the gym since I knew I would not want to go after school.  Of course I was tired by the time I got to school so I had to load up on coffee. Splits are: 11:06/10:58/22:04/10:54.  Pleased with my splits but have no idea how I ended up with a mile at 22:04 minutes.

Tuesday:

• PLAN –8 x 600 , 8:03-8:55 pace
• ACTUAL – Total 7.02 miles @10:47 average pace

Today’s workout felt tough.  I did want to quit and go home but felt proud of myself when I was done  Splits for each 600 are: 3:00/3:04/3:04/3:19/3:19/3:23/3:21/3:29.  As you can see I started off too fast and slowed down A LOT towards the end.

Wednesday:

• PLAN – OFF
• ACTUAL – OFF

Thursday:

• PLAN – 3 tempo miles, 8:46-9:18 pace
• ACTUAL – Total 5.02 miles @10:44 average pace

First day of winter break!  I went to the gym for this run.  It was tough but I am pleased with my splits.  Splits are: 9:52/9:46/9:52.  I did not hit my paces.  I’ll see how I do next week and see if I need to adjust again my paces.

Friday: 

• PLAN – 4  miles easy, 10:15-11:38 pace
• ACTUAL –Did not run.

I woke up with a cold.  My nose was stuffy and I did not feel well.  I took my mother to the doctor and then came home to rest.  I stayed on the couch and watched “Fuller House: Season 2”.  I remember when it first came out that I thought I was not going to like it but decided to give it a try.  Boy, was I wrong.  I did like it.  Season 1 was pretty funny and I found myself laughing at pretty much every episode of Season 2.

Even Lola knew I did not feel well and kept me company most of the day.

Saturday:

• PLAN – 6 miles easy, 10:15-11:38 pace
• ACTUAL – Did not run.

Still sick.  Stayed again on the couch and finished watching Season 2 of “Narcos”.  Wow!!  I enjoyed it a lot and cannot wait till next year for Seasons 3 and 4.

Sunday:

• PLAN – 10 miles long, 9:53-10:29 pace
• ACTUAL – Did not run.

I’ve been sick the past two days but I definitely feel better today.  I woke up at 4am, took more cold medicine, went back to sleep and woke up again at 8:30.  My cousin invited us over to her house but I just did not feel like leaving my house but at the same time was itching to get out since I’ve been home for the past 2 days.  I ended up not going and did a few loads of laundry and cleaned up my room a bit.  I hope tomorrow I will feel even much better to go out for a run.

Week 4 did not go well because I was sick.  I skipped three runs and even if it was just a cold I had no desire to run.  In week 5, I have 6 x 800 and 4 tempo miles. 

Total mileage for the week: 16.05 miles

Total mileage for this training cycle: 73.28 miles

Total mileage for the year: 1,261.46 miles

Here’s how training has gone so far:

• Week 1
• Week 2
• Week 3

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Rock ‘n’ Roll DC Half Marathon training is here!  I am excited to be training using again the Hansons Method for this race.  In a nutshell, this training is based on the concept of cumulative fatigue.  You train your body to run often so that you are frequently running on tired legs.  The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles.  These plans are 18 weeks (I am starting a bit late so I will start with Week 4) and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day. 

Week #3, December 12-18

Monday:

• PLAN – 4 miles easy, 10:30-11:00 pace
• ACTUAL – Did not run.

I had no desire to run in the snow.  Plus it was slippery and I just did not want to run.  All I want for Christmas is a treadmill.

Tuesday:

• PLAN –12 x 400, 10:30-11:00 pace
• ACTUAL – Total 2.01 miles @11:44 average pace

The first and last time I did this workout was on June 14th.  I did this run on the treadmill and this is what I wrote about it “W/up and c/d @12:00.  400m done at various paces (8:34-9:05). Recovery @12:30.  I remember when 8:34 did not feel hard but today it did.  I did 45 minutes of TRX prior to running so maybe I was just too tired?  Still I am proud of completing this because I wanted to stop after the 4th one.  I don’t think I’ve ever done 12.  Total 8 miles at 89 minutes. Average pace is 11:07.”

My plan was to go to the track but it was too cold.  So I  joined a gym.  I know it will be a very cold winter and I do not want to miss my runs.  I had an offer from LA Fitness for $29.99 each month (multi-club user) and no initiation fee (it is $99).  

I could not finish my workout.  Something felt off so I went home.  I did manage to run 2×400 (2:02 and 2:04) and I am pleased with how I did.

Wednesday:

• PLAN – OFF
• ACTUAL – OFF

A day full of ReadyGEN training (reading curriculum) followed by a building meeting.  Fun times!

Thursday:

• PLAN – 3 tempo miles, 9:09 pace
• ACTUAL – Did not run.

Another cold day.  I thought for sure classes would be cancelled.  Nope.  Seven of my kids were absent so I couldn’t really do much during school.  They helped me move some things around and I was exhausted at the end of the day.  No running.  

I signed up for RnR Denver next year.  Another state to cross off my list next year.

Friday: 

• PLAN – 4  miles easy, 10:30-11:00 pace
• ACTUAL –Total 4.02 miles @11:03 average pace

I did not want to miss another workout.  I woke up at 4:30 to make it to the gym by 5:00.  I wore my Garmin Foot Pod to compare paces/time between that and the treadmill.  A little off.

My watch has an average pace of 11:03 but when I entered the numbers from the treadmill on my Nike+ app, it comes out to a 10:42 average pace.  That is a big difference.  I remember changing up the speed higher but the pace on my watch would not change from 11:xx to 10:xx.  I have run with my foot pod outside twice so maybe I need to do a few more runs so that it calibrates properly?  Who knows but for now I will just go with what it says on my watch.  Splits are: 10:59/10:51/11:13/11:09.

Saturday:

• PLAN – 5 miles easy, 10:30-11:00 pace
• ACTUAL – 5.02 miles @10:56 average pace

My plan was to do my run at the gym but changed my mind once I went to Target and saw that it wasn’t too cold.  So off to the lakefront I went.  I wore 3 layers and was somewhat comfortable. I actually enjoyed this run.  I enjoyed the decent weather because it is rare that we get a day like this in December.  Splits are: 10:17/11:23/10:42/11:25/10:57.

Later that evening I wrapped up presents for my kids.  I have been doing this since I began teaching.

Sunday:

• PLAN – 9 miles easy, 10:30-11:00 pace
• ACTUAL – 9.02 @11:03 average pace

This time I went to the gym.  It was empty when I got there but it quickly filled up.  This run was just blah.  I could not wait to finish it.  During the summer I did many runs on the treadmill but this one was tough.  After mile 5 I stopped after each mile to convince myself to not quit and to keep going.  Yeah, that’s how bad it was.  Splits are: 11:17/10:57/11:02/11:05/11:02/21:56/10:52/11:04/11:11.  Not sure what happened in Mile 6..21 minutes?

Week 3 went OK.  I skipped two runs and did not complete my speed workout.  I joined a gym so I am hoping to not use the weather as an excuse and do my runs on the treadmill.  In week 4, I have 6 x 600 and 3 tempo miles.  Oh, and I will be on winter break beginning on Wednesday at 3pm!!!

Total mileage for the week: 20.07 miles

Total mileage for this training cycle: 57.23 miles

Total mileage for the year: 1,245.41 miles

Here’s how training has gone so far:

• Week 1
• Week 2

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Rock ‘n’ Roll DC Half Marathon training is here!  I am excited to be training using again the Hansons Method for this race.  In a nutshell, this training is based on the concept of cumulative fatigue.  You train your body to run often so that you are frequently running on tired legs.  The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles.  These plans are 18 weeks (I am starting a bit late so I will start with Week 4) and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day. 

Week #2, December 5-11

Monday:

• PLAN – OFF
• ACTUAL – OFF

Tuesday:

• PLAN –5 miles easy, 10:30-11:00 pace
• ACTUAL – Total 5.02 miles @10:55 average pace

It was very cold and windy (34 degrees) when I went out for my run.  It felt tough.  Last week it was 51 degrees – big difference. Splits are: 10:55/11:42/10:52/10:26/10:42.  Pleased with those paces except mile 2 but I know it was because of the wind.

Wednesday:

• PLAN – OFF
• ACTUAL – OFF

Thursday:

• PLAN – 3 tempo miles, 9:09 pace
• ACTUAL – Did not run.

Honestly, I had not desire to run outside.  Too cold.  I did meet a friend for dinner and drinks.  I had a delicious drink called “Nautghty or Nice”.  Yummy!!

Friday: 

• PLAN – 5  miles easy, 10:30-11:00 pace
• ACTUAL –Did not run.

I was hungry when I left school and I had to pick up my Garmin Foot Pod at an Amazon Locker. Have you ordered something from Amazon and had it delivered to a locker?  It is very convenient and fast!  I ordered it on Thursday and it was delivered on Friday.  I plan to use the foot pod when I run at the gym.  Well, I will run there when I join a gym.

At home cuddling with Lola.

Later that evening my mother gave me a package that had arrived for me.  Some time in November I had won a giveaway hosted by MilePosts.  Check out what I won!  Most of the stuff will come in handy when I run in the evening and it is dark.

Saturday:

• PLAN – 4 miles easy, 10:30-11:00 pace
• ACTUAL – 4.02 miles @10:43 average pace

I had already missed two workouts and did not want to miss another one.

It went better than I expected and I was glad it was four miles.  Splits are: 10:42/10:52/10:44/10:33/.  <<Pleased with my splits.

Check out the cool medal for my upcoming race in March.  I like it!

Sunday:

• PLAN – 8 miles easy, 10:30-11:00 pace
• ACTUAL – 6.02 @10:55 average pace

Chicago got hit with several inches of snow.  I had cleaned my car last night after a night out with friends and had to clean it again in the morning.  We are expecting more snow this evening.

It was 27 degrees in the morning but it did not feel cold.  I did have 3 layers and was warm. However, it was windy on the way back.   For the most part the lakefront was clean and it was a breeze running on it.  But there were some areas (leading to and from the lakefront) full of snow and that felt challenging.  Overall, I am pleased with how I ran today.  Splits are: 11:06/11:28/10:42/10:33/11:15/10:28.

Week 2 went well.  I skipped two runs but I am not going to worry too much about it.  Again, all of my runs were easy runs between 10:30-11:00 and for the most part I managed to hit those paces.   In week 3, I have 12 x 400 and 3 tempo miles. 

Check out the weather forecast for this week.  Yikes!  It will be a cold one this week.

Total mileage for the week: 22.10 miles

Total mileage for this training cycle: 37.16 miles

Total mileage for the year: 1,225.34 miles

Here’s how training has gone so far:

• Week 1

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

My next half marathon is the Rock ‘n’ Roll DC in March.  I had not given it much thought as to a training plan.  After the Chicago Marathon I took it easy and ran maybe 3 days a week or just when I felt like it.  However, this past weekend is when I sat down to figure out a plan.  I decided to go ahead and use the Hansons Method again but using the Beginner’s Program.  I will still be running 6 days a week but the mileage won’t be as high as the Advanced Program.

Rock ‘n’ Roll DC Half Marathon training is here!  I am excited to be training using again the Hansons Method for this race.  In a nutshell, this training is based on the concept of cumulative fatigue.  You train your body to run often so that you are frequently running on tired legs.  The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles.  These plans are 18 weeks (I am starting a bit late so I will start with Week 4) and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day. 

Week #1, November 28-December 4

Monday:

• PLAN – OFF
• ACTUAL – OFF

It was actually kind of nice to be off.  I went to Kohl’s to pick up some candles and then to America’s Best Contacts and Eyeglasses and Contact to adjust my glasses.

I spent the rest of the evening working on a presentation for school because I was getting observed on Friday.  <

Tuesday:

• PLAN –5 miles easy, 10:30-11:00 pace
• ACTUAL – Total 5.02 miles @10:58 average pace

Tuesday’s run felt tough.  It was warm (51 degrees) for December and I got hot during my run.  I wore a vest and long sleeve shirt.  Splits were: 11:05/10:51/10:42/11:12/10:57.

I wore new Balega socks.  Aren’t these cute?

Wednesday:

• PLAN – OFF
• ACTUAL – OFF

Thursday:

• PLAN – 3 miles easy, 10:30-11:00 pace
• ACTUAL –Total 3.02 miles @10:12 average pace

Hello December!!!  A new month and I plan to make it a great one!!

I ran faster than I wanted to.  I even managed to negative split.  I felt good.  It wasn’t too cold but it was windy.  Splits were: 10:35/10:11/9:47.

Friday: 

• PLAN – 3  miles easy, 10:30-11:00 pace
• ACTUAL –Total 3.02 miles @10:57 average pace

A slower run today and no negative splits.  I did get hot and my hat was soaking wet when I took it off.  I wore two layers (Oiselle Gillman Jacket and Lux Sweatshirt) but I still need to figure out the whole layering thing.  Splits were: 10:49/11:14/10:49.  Very weird how my first and last mile were done at the same pace.

Saturday:

• PLAN – 5 miles easy, 10:30-11:00 pace
• ACTUAL – 5.02 miles @10:44 average pace

I did not want to run outside.  Too cold.  However, once I was out it wasn’t too bad.  Yep, two layers again kept me warm and comfortable.  Splits were: 10:25/10:30/10:59/11:07/10:40.

In the evening I went to a family party.  My aunt and uncle were celebrating 46 years of marriage.  It was so much fun with karaoke, delicious food, and great company with aunts, uncles, and cousins.  I had two bowls of pozole!!

Sunday:

• PLAN – 6 miles easy, 10:30-11:00 pace
• ACTUAL – 6.02 @10:34 average pace

I did not think I would get up in the morning but I was up at 6:45 and ready to run.  I tried not to worry too much about the weather.  It wasn’t too bad.  Luckily there wasn’t too wind along the lakefront so that helped.  Splits were: 10:48/10:32/10:17/10:15/10:56/10:35.  Yep, that made me happy.  

Week 1 went very well.  I am very happy and excited about it.  All of my runs were easy runs between 10:30-11:00 and for the most part I managed to hit those paces.   In week 2 I have 3 tempo miles.  I don’t have a gym membership anymore so I cannot do this run on the treadmill. I may have to run at the track or my usual path (heading to the lakefront).  Let’s see how that goes. 

Total mileage for the week: 22.10 miles

Total mileage for this training cycle: 22.10 miles

Total mileage for the year: 1,210.28 miles