A few days ago, I started to ponder the question... "How do I train when I'm not training for anything? I thought about it a lot, and this morning I have officially made my decision.
Guys, I never, ever race. In the past two years, I have run two marathons and the mile. All you runners out there in blog land- you are racing machines! Can I come play? I want to to race now, too!
On October 19th, I'm running the Kids' Chance 10k in Harrisburg.
I decided on the 10k distance because I want to work on my speed, so I figured a 10k would be good for that. Also, after reading Heather's re-cap, I realized I have never raced the 10k distance! I'm not just running it, I want to race it. And I have a goal in mind. I don't know if it is too lofty, and I don't want to jinx myself before I even start training... Let me get into my training before I share my goal with you. Aw, what the hell, full disclosure: I want to run a sub 45 minute 10k.
This is why I don't race. Whenever I race, I set these huge goals. I have a feeling I will know whether or not I will be able to hit this goal halfway through my training. If I realize I can't, I will have to adjust my expectations accordingly!
I'm really excited about my training plan! My "weeks" are nine days long. That way I can fit in the strength training workouts I want.
Each "week" is like this:
Day 1- Chest/Shoulders/Tri
Day 2- Back/Bi/Legs
Day 3- Easy run
Day 4- Tempo run
Day 5- Chest/Shoulders/Tri
Day 6- Back/Bi/Legs
Day 7- Speed work (400s)
Day 8- Easy run
Day 9- Long easy run (never above 10 miles)
This way, I get two complete lower body rest days (Day #1 and Day #5) every nine days and fit in my strength training.
As far as mileage, the most it will ever be is 30 miles every nine days. I am okay with that. For me, less is more at this point.
Besides what is listed above, I have decided to become FULLY COMMITTED to foam rolling, stretching, and strengthening my glutes in an effort to repair whatever is going on with my IT Band and the connective tissue around it. I won't type out my foam rolling and stretching plan for you, because seriously, you will fall asleep reading it. But it is time I fully commit to getting it under control. I haven't tried everything yet, so I have no right to complain if there are more things I can try.
Well, that's the dilly!
Are your training plans weekly or longer/shorter?
Any tips for racing a 10k?
How exciting!!! MEG GO RUN!
ReplyDeleteI've never run a 10K either. There was only one 10K in my area last season and it fell on a date when I was out of town :( I wonder if it's just not a popular distance? I guess most people who want a short race do a 5K and the people who want to run longer want to cover the half or full distance.
LOL Meg Go Run (finally) indeed! Yeah 10k is kind of weird. Like, it's sort of a sprint, but not quite a sprint, you know?
DeleteYay for you! I am excited you have a goal to motivate you and can't wait to go along on the journey!
ReplyDeleteThanks! A goal is exactly what I needed. And the stretching and foam rolling is a huuuuuuuge part of it. I have NOT been dedicated to that like I should have been.
DeleteCan you share what foam rolling exercises you use?? Any on you tube?? I need a good routine for IT band/piriformis but need some basics to follow
ReplyDeleteYes!
Deletehttp://www.fix-knee-pain.com/knee-strengthening-exercises/#gluteal_training
http://www.fix-knee-pain.com/knee-exercises/stretches/itb-stretches/
I also msged you the links on FB.
Yay! How exciting! I know you will be able to make your goal!
ReplyDeleteThanks! You are one of my inspirations, Ms. Speedypants!
DeleteI've done a 10k but only just running it. I don't think I ever raced for anything. lol! I know what you mean though about having a goal. I keep thinking of what will keep me motivated not just to work out (which feels more natural), but eating really well. I keep thinking, "pretend your an actress who will have to be on the cover of shape magazine in a month," but that doesn't really do the trick because I know it's not true. Any suggestions? :)
ReplyDeleteWell, there is definitely nothing wrong with just exercising organically if that is what truly feels good to you and your lifestyle. But maybe just pick ONE goal, be it small or large, that once a week, your workout is dedicated to that goal. So if you desire to get a little faster, do speed one day. If your desire is to burn fat, do Tabata or HIIT one day. If your goal is to try something new, do something COMPLETELY DIFFERENT one day a week. I don't know, i was just brainstorming!
DeleteYay for signing up for a race! The 10K is probably my favorite distance!
ReplyDeleteNice! Any tips??
DeleteHaha awesome! For the past 14 months, I've always had a competition in sight - if I didn't, my training would have no focus at all!
ReplyDeleteIt's good to have focus. Summer was fun to just be lah dee dah, but now I need a PLAN.
DeleteI have a 10k tonight. There aren't too many 10k races. I kind of feel like I run it the same as a 5k, but you have a little more time to "settle in". I have a hard time setting race goals--mine today is to beat 49:31--makes me nervous just typing it.
ReplyDeleteGood luck tonight!!! I get nervous too, believe me.
DeleteI don't think I've ever ran an official 10k. I'll be running one next Saturday though!! It's purely for fun though. Good luck with your training and such! I always have to have a race on the horizon or I won't have any motivation to train.
ReplyDeleteThat is awesome! Good luck with your 10k on Saturday :) I don't need a race to motivate me to run, but I need one to give me a PURPOSE for the runs.
DeleteYay! That has always been my philosophy too, just have SOMETHING to train for, just to provide some structure to workouts. Although I have a feeling after my nov marathon that I'll need at least 2 couple of months to do whatever I want. More than that though and I'm going to need a race to look forward to. The plan looks really good!
ReplyDeleteIt is so nice to have time to recover and just do "whatever". I love doing that in the summer. I am sure after you train hard and run your marathon your body (and your brain) will be excited to just chill out and run for pleasure for a little while.
DeleteI quit racing years ago because I have this crazy need to train to win and tend to end up injured. Lately I've run a few races - ultras - at least I don't have to run so hard which is my problem in most other races.
ReplyDeleteFun that you picked a 10K!!!
I didn't know you did ultras! They definitely require a different mindset and speed isn't one of them!
DeleteOh man you will totally do a sub 45! I can't wait to see your speedy ten km recap! I love that training plan too by the way. Dont' be surprised if I 'borrow' it. ;)
ReplyDeleteBorrow away! You were totally my inspiration to run the 10k distance. :)
DeleteYay for signing up for a race!!!! I can't wait to hear about your training!!!! :)
ReplyDeleteThanks Heather! I definitely plan to share, especially my tempo and speed work.
DeleteI'm exciteto follow your race training and see how you work toward your goal. I feel like you can definitely hit your goal, and I know it'll keep you motivated!
ReplyDeleteThank Ali! That is the plan, I need my workouts to mean something.
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