Week 5: Sub-50 10K Training

Me and my friends Cassie and Madeline doing our Race for Recovery 5-K

Me and my friends Cassie and Madeline doing our Race for Recovery 5-K

Another great week of training has come and gone. I had some really great moments this week including an (unofficial) 5-K PR, a fantastic trail run and the Race for Recovery. I also ran my highest mileage week ever this week for a total of 27 miles!

I started off training this week with some cross-training on Monday. I did 2 miles on the elliptical and then 40 minutes of strength training. According to my training plan, I can either rest or cross train on Mondays and so far, I’ve cross trained every Monday. No rest days!

Tuesday’s run was a 3 mile tempo and I hit every split at my tempo pace or under which was really great. My first mile came in at 7:57/mile which is really fast for me and I was honestly a little surprised to see that on my watch. My second mile was a bit slower at 8:06/mile but still below my tempo pace of 8:12/mile. In the third mile I decided to try to kick it up and hit 8 flat but hit 8:02/mile which was still pretty awesome. Since my paces were so great I decided to run .1 mile extra to see what my 5-K time would have been and I finished at 24:14 which is by far my fastest 3.1 miles ever and it felt great!

I decided to run trails with two of my speedy coworkers on Wednesday because we had some trail shoes to test out. I was a little apprehensive about running with them because they are just so much faster than me but they assured me they wouldn’t leave me behind so I went. We ran about a mile and a half to the entrance of the trail which was kind of annoying because the shoes were clearly not meant to run on pavement but once we got to the trail they felt great.

The actual trail part of the run was about 3 miles of very steep inclines and jagged declines. The trail goes up a mountain near our office and gets pretty narrow on the way up but the views are beautiful. I will admit though, the ascent was pretty hard and I was forced to hike for some of it. I’m not too great at trails but I do really like them, especially the downhill because I feel like I’m literally frolicking through the woods. The entire run was just over 6 miles but it took us longer than the average 6-mile run just because we all run trails slower than we run on the road.

My ankles and achilles were killing me on Thursday post-trail run but I had intervals on tap and couldn’t skip out. I had to do 3x1200m at race pace (8:02/mile) with 400m easy pace in between. I did these on the treadmill and although they were not fun, I was surprised at how good my ankles felt once I actually got running.

Friday was my rest day which was good because my legs were completely dead and it gave me time to rest up for the Race for Recovery on Saturday morning. I took part in NYC Running Mama, Michele Gonzales’, Race for Recovery to raise funds for Sandy relief efforts on Saturday. She asked that everyone run either a 5-K or 10-K wherever they were so I ran with two of my friends at a local 5-K in Bethlehem. My roommate and I ran to the race start line to add on an extra 1.3 miles and ran the 5-K with our friend. It was great to get out there and although I didn’t time myself it felt good to run watch/GPS free for once!

I had my long run on Sunday and when I woke up, looked out my window and saw rain, I was less than thrilled. I procrastinated the run until noon and finally made myself get out the door, suck it up and get over the fact that I’d have to run in the rain. Turns out my run was fantastic! I did an 8-mile out and back run in 1:19 (9:31/mile). My legs felt so fresh and strong, I really couldn’t believe it. I almost wanted to keep going but towards the end of the run it started to rain harder.

During my long run I did a lot of thinking and couldn’t help but realize this is the first training cycle I’ve done where I haven’t felt super tired or achy or sore and I am so thankful for that (knock on wood!). I’ve never felt stronger and my paces are feeling much more comfortable. My goals with this time-goal for a 10-K was to get faster overall and I’m definitely starting to notice some changes.

I hope your training went well this week too! Also, I know I haven’t been blogging as much as I used to but that will change soon! I’ve been so busy getting acclimated with my new job that I’ve just felt completely shot by the time I get home after work. But don’t fret, I’m going to make an effort to keep it up :)

 

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