Category Archives: 10k Training Team

6 Miles x2

My 10k Training Team schedule called for 6 miles this Thursday and gosh darnit, I was going to run 6 miles. I have volleyball on Thursdays, and I usually don’t like to run too much before our games, since we play for 2 hours straight. Our games this past Thursday were at 9 and 10pm…LATE!

But after my disappointing run on Tuesday, I knew it was kinda a “now or never” type thing. So I came home from work, plotted out a nice 6 miler from my house, and hit the ground running. My goal was to PACE myself so I wouldn’t burn out after 3ish miles. I really had to work at this, since I was feeling pretty stellar when I started. I had to tell myself over and over again to “reel it in”. It seemed to work since I had pretty consistent pacing per mile, and I had enough energy at the end to make the 6th mile my fastest!

It’s amazing what a little pace focusing can do! I was definitely happy with this run even though it was a bit chilly outside. I am somewhat sick of wearing gloves and earwarmers!!

BRRRRR! Before the VA is for Lover's 14k...twas cold. And I'm sick of it!

I had another 6 miler planned for today…technically Saturday = the day I run with the 10k training team. However, I woke up around 7:30 and was just way too lazy to get out of bed. I turned off my alarm and hit the pillow for a few more hours of glorious slumber. I knew it was supposed to be around 65 this afternoon, and I would MUCH rather run in that than deal with a 35 degree morning. Oh Virginia and your 30-40 degree temperature swings…

Around 3pm I suited up and decided to run my 6 miles in a similar manner as I did my Thursday run – by reeling it in and focusing on pace.

ALAS! It worked 🙂

I was even ever so slightly faster this time around. I’m thinking I can accomplish my goal of a sub 1 hour 10k!

And the weather was BANGIN’…I actually got to wear shorts and a t-shirt. I’m crossing my fingers that the weather stays this way from here on out.

Time for Saturday night, bring on the FUN!

Guilty of Saturday night fun.

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Monday Love

I actually enjoy Mondays. I work from home in my PJs basically all day, I can eat whatever I want out of my pantry, I get to snuggle with my cats, and I get to run in the daylight (and not have to worry about cleaning up for the office). Monday also means YOGA night, which I’ve been loving lately. Oh and it’s also Chipotle night…we have a system down (I go to Yoga at 6:30 and pick up our yummy dinner on the way home).

Today’s Monday was especially awesome. I got to whip out THIS BABY:

My running skirt!! It was about 70 degrees here today and it was absolutely perfect for a run. I decided to push myself a little on today’s run since my training plan only called for 3 miles.

Sub 9 minute miles!! I am very excited about that. Maybe I’ll actually accomplish my dream of finishing a 5k in under 30 minutes…that’d be awesome. I’m crossing my fingers that the conditions at the Phillies 5k are ideal for doing that!

Oh and happy Valentine’s Day!!!

Sappy love photo.

Finally, Great Runs!

This last week was particularly good for me in the running department. And the timing was perfect – I really needed some good runs after my craptastic performance at the Polar Plunge 5k.

I work from home on Mondays so I take advantage of the fact that I can run outside at any point during the day (yay daylight!), and then continue to work without the hassles of showering, putting on make up, or driving to and from the gym. I feel so good after a run that it’s easy to be uber productive. Thanks endorphins.

This past Monday called for a 4 mile run. Nothing fancy, just four steady miles.

BAM. I’ll take it. There is just something nice about seeing my pace in the 9s. I followed up this run with a private yoga session (a la Living Social…best website ever) and I felt super great and stretched.

Tuesday was a rest day since I had work meetings until 730pm and Wednesday called for a 35 minute tempo run. Since I hate the treadmill so much I decided to give it a whirl outside. Mentally, this was a great run since I broke it up by time rather than distance. I did 10 minutes “comfortably”, 10 minutes comfortably hard, 5 minutes comfortably, 5 minutes hard, and 5 minutes comfortably.

Improvement! Apparently the time vs. distance thing really works for my brain.

Thursday I had volleyball games for 2 hours…cross training???…and Friday was a rest day in preparation for the VA is for Lover’s 14k Relay. Race recap to come – it was a GREAT ONE!!!

Here’s a sneak peek…

Geez I’m cool.

Tempo Time and Group Runs

According to my 10k training manual a tempo run should go like this:

“A tempo run is a continuous run with a buildup in the middle to a near race pace. Be sure not to run faster than your 10k pace. A tempo run of 30 minutes would begin with a 10 minute warm-up of easy running, then slowly increasing the pace throughout the next 15 minutes, and finally slowing down in the last 5 minutes.”

Considering that I just got my training packet today, and I did my tempo run in Thursday, I’m pretty proud to admit that I must be psychic. I literally did exactly what the manual says, simply by Google-ing tempo and crossing my fingers. I knew I had to start slow, speed up, and slow down and I did the 10, 15, 5 min thing just by pure psychic-ness.

I went from two hours of volleyball directly to the dreadmill to get this run in, so I was pretty beat by the end. Here’s what I did:

Minutes 0-10: 6.0, 10 min/mile

Minutes 10-25: 6.3, 9:31 min/mile

Minutes 25-30: 6.0, 10 min/mile

This morning I woke up to join the 10k training team at a local YMCA. It ended up being GREAT, despite the 30 degree weather. I think I wore 1 too many layers, but at least I’ll know for next time. The training team has walker, novice and intermediate divisions and I put myself in intermediate with about 8 other people. I ended up finishing along with 1 other lady in front of everyone!! I NEVER finish first, so that was pretty awesome. We weren’t super speedy but we pushed through and it felt great. And even better, I had absolutely no IT Band pain. I kept it pretty slow and steady, so I think that helped.

The Polar Plunge 5k is just 1 week away!! I really want to finish in under 30 minutes, so hopefully I can bang out those 3.1 miles like I did mile 4 of today’s run 🙂

Random picture time!

St. Patrick’s Day 2008. I wore PJs (that pink thing) and Brian drank a lot of beer. Good times.

Mill of Dread

Also known as the dreadmill. Or the treadmill.

 

I find it difficult to spend more than 3-4 miles on the dreadmill. I don’t typically run with music, but I really have no choice when I run at the gym. It’s super awkward to be running next to someone and have to listen to their breathing or grunting. No thanks. I like to zone out to David Guetta radio on Pandora. It’s much more pleasant than caveman grunts.

Anywizz – yesterday I ran 2 solid, fast (for me) miles and finished in 18:45. Then I hopped in the car and drove across town to a yoga class that I got off of Living Social (probably the best deal site EVER. Sorry Groupon). The class was fun, but not very challenging. We mostly focused on breathing and doing some very basic poses. I’m slightly sore in places that I’ve never felt before (like the area above my hip bones, whatever that is) but overall I didn’t feel much of a burn. I have three more classes left from my purchase, so I’m hoping to attend a different genre of yoga next.

Today is a rest day according to my 10k training plan, so I’m doing just that: sittin here all cool in my nerd glasses and eating reese’s cups like they’re my job. Tomorrow calls for a 30 minute tempo run, so I’ll probably need to do some Googling to figure out exactly what that entails.

For now I leave you with an obligatory blog post photo.

Ultra nerd classes c/o NYE 2009.

Day 1

This morning I was supposed to wake up and run 2 miles with the 10k training team to kick off race preparation. However, thanks to a vicious sore throat and generally feeling like ICK, I went to bed last night without setting an alarm. I figured my body needed the rest. I woke up feeling much better and I’m glad I decided to take it easy. I’m bummed I missed the first day, but I’m hoping I can fit right in next week.

I still decided to whip out the 2 miles today, just to see how I felt. It was COLD and somewhat miserable but I managed to get it done in a 9:36 pace. My IT band was acting up so I’m going to try and focus on stretching and icing this week.

I’m thinking that my trusty Brooks may be on their last leg, although I’ve only done about 250 miles in them. I invested in an IT band strap thingy, but it’s hard to wear with Under Armour tights. Grrrr.

It looks like this:

I am cool. Except for the ugly heel strike and freaky neck veins.

It fits ABOVE my right knee and is supposed to stabilize my IT band. It worked pretty well during my half marathon training so I’m not really sure why I’ve been having so much trouble on short runs. It can tolerate about a mile before it starts acting up. Anywhoozle, it’s time to get showered and head to see BLACK SWAN! I’m scared.