If you are a regular reader of my blog, you know I am currently training to race a 10k. I really needed a GOAL to work toward, so I decided to tackle this new race distance and aim to run it in under 45 minutes. The main training I have been doing to reach this goal is a tempo run and 400s every 9 days. I think I missed probably one tempo run and one 400s workout during the time I have been training. But otherwise, I did a pretty good job sticking to my plan.
The good news is, I am definitely getting faster! I am not in the best shape of my life, but I am back to where I was before I had knee surgery last January. It feels great to run at paces that used to be a great effort. I still have days that are tough, just like any runner, but if I look at the "big picture" of my running right now, I have definitely increased my speed. It is a relief to know that at least for now, my body is still capable of cranking it up a notch.
On Tuesday morning, after a pitiful 4.5 hours of sleep, I dragged my butt out of bed to do a 400s workout. It really sucked. I felt like puking and my head and face hurt. My shoulder also hurt. (My right shoulder tenses up when I run fast.) But I got it done. This is what I did:
Warm Up: 1/2 mile easy (normally I like to warm up for longer than this but I was short on time!)
Workout: 1/4 mile sprint, then 1/4 mile easy (repeat 10 times... minus the last "easy" 1/4 since I was short on time! BAD RUNNER!)
It was 5.75 miles total, and my Garmin said I averaged a 7:10 pace. That is a sub 45 minute 10k pace. And with less than a half mile to go, I totally could have reached my goal while doing my speed work that morning had I simply just cooled down and jogged the last 1/4 mile.
Which now has me thinking... Do I need to reevaluate my goal??? Is a 44:xx 10k what I should really aim for, or should I shoot for something faster?
Logic would say that with proper rest, proper SLEEP, proper pacing (aka, not 1/4 mile sprint, then 1/4 mile jog) and the excitement of race day, I should easily reach my goal. So maybe I should try for a sub 44 or sub 43?
I have another tempo run to do this weekend. I was thinking of trying to do 5 miles at a 7:05 pace and see what happens. If that goes well, maybe I will shoot for a 7:00 minute pace on race day- October 19th.
Logic would say that with proper rest, proper SLEEP, proper pacing (aka, not 1/4 mile sprint, then 1/4 mile jog) and the excitement of race day, I should easily reach my goal. So maybe I should try for a sub 44 or sub 43?
I have another tempo run to do this weekend. I was thinking of trying to do 5 miles at a 7:05 pace and see what happens. If that goes well, maybe I will shoot for a 7:00 minute pace on race day- October 19th.
Any thoughts or strategies for these last two weeks or so of training? Don't worry, I plan to rest my ass for a full 3 days before the race!
I usually give myself quite a "cushion" when I set my goals. I would go with 45 minutes for sure and then that way anything earlier than that is icing on the cake!
ReplyDeleteI like that idea but then I feel like I am copping out, that I should make myself a more challenging goal. Even though I hate the pressure, and I would HATE to not reach the goal and have to say "I didn't make it."
DeleteI say GO FOR IT. You got this -- you have been so smart about your training & I know you are gonna rock this race.
ReplyDeleteI think I'm gonna try the tempo run idea and see what happens. Unless I get some comments with some better strategies for me!
DeleteYou are so fast! Like Speedy Gonzales, but much better looking!! :)
ReplyDeleteHAHA you know what I can't even remember what Speedy Gonzales is... a mouse?
DeleteYou're going to crush your goal! Thank you for this. I have a speed workout this afternoon that I am dreading, and I got more than 4.5 hours of sleep last night! My last run before two full days off before my half. I think a break is much needed.
DeleteYes, rest those legs! Have a good race, can't wait to hear about it! Do you have a particular goal?
DeleteYes! He is "the fastest mouse in all of Mexico!" :D
DeleteI really don't know the answer, but I have a feeling adrenaline will kick in that day and you can probably do anything you set your mind to that day. The day after that might hurt though. :)
ReplyDeleteI didn't even think about the day after!
DeleteYou are so freaking speedy! It's amazing how strong you have come back from your knee surgery!
ReplyDeleteIt's funny my knee still isn't completely normal- it is much, much weaker than my other side, which I don't really notice running but do notice while lifting. Lunges on my left side are reeeeeeally iffy!
DeleteIt is nice that it is a short enough race that it doesn't last too long, but long enough that there is room for error, you know? I can't believe I haven't run a 10k yet!
ReplyDeleteI am totally excited for you to do this ten km! A sub 45 will be a piece of cake for you!
ReplyDeleteIt lifts my spirits that you can get so much faster in just a short amount of time, because I'm aiming to increase my speed, too! I can't wait for your race....you are seriously going to destroy your goal!!
ReplyDeleteAli, fast twitch muscle fibers are HIGHLY adaptable! Stick with your speed training (about once a week) and you WILL see results after a few weeks. That's not me taking, it's science!
DeleteYou go girl!!!! Thanks for sharing this because speed is something I want to work on!
ReplyDeleteI personally think you should stick with 45 minutes as your goal! You can definitely aim for lower but this way you won't be under too much pressure to run faster! Plus, anything below your goal will have you so elated! You'll rock it regardless if you keep your goal or lower it! :) :)