Oops this was supposed to go up tomorrow but I pushed publish too soon! Enjoy the double post Thursday!
Guess who registered for the Charlottesville 10 Miler!
Yay!!
and
YIKES!
I haven’t been in a good running grove since…2011 maybe? Back in the day I used to run outside a lot, and consistently 6 miles or so at a time. Once time I did 8 for fun (imagine that!) I used to sign up for races more often, and my greatest distance was the Racefest Half Marathon in Charlotte (at an 8:41 pace!)
That’s not gonna happen this time around. First off, I’m older 🙂 And second, I’m just not planning to train like I did then. I was focused on getting the best time I could, and this time I just want to run for the fun of it! These days I run once a week for about 4 miles…with the occasional 5 miler or second run in the mix.
Ten miles seems a lot easier than 13+ though. I’m sure I could run them tomorrow if I needed to. Of course that’s not the best plan of action for my legs 🙂
I started training last weekend with 5 miles, one more than I’m used to, and it took me about 48 minutes (with a few stretching breaks). My cardio fitness was great (thanks, athletic conditioning and soccer!) but my muscles sure were stiff. I blame the freezing temps. Boy I wish I was in Florida right now!
Here’s my basic training plan for the weekends between now and March 21 pulled from my Google Calendar and discussed with my friend Nelle, who is a speed demon runner:
5 miles
6 miles
5 miles
7 miles
5 miles
6 miles
8 miles
5 miles
9 miles
6 miles
RACE
Ideally I’d do 2 outside runs during the week in addition to the weekend longer run, but I don’t think that’s going to be feasible with Mazen, so my plan is to do at least ONE 4 mile tempo run outside during the week (hopefully on Tuesdays when Matt can either go into work late or come home before sunset) and one treadmill run of 3ish miles at the gym, probably Fridays. Treadmill is not ideal, I know, but I can’t leave the gym with Mazen in Kidszone, and it’s too cold/dark to run outside with him this time of year. I’m also going to have to plan around soccer games. I shouldn’t run the day after a game because my legs are usually really sore, and our games come and go on random days.
As for my time goals, I once ran 10 miles in 1:29 when I was training for my half. I’m not putting that kind of pressure on myself this time, but I’d like to shoot for less than 1:45 or so. I have heard that the 10 miler course is pretty tough, but since my 5 miler this weekend was about 48 minutes long, I think shooting to double that (and assuming some improvements in pace during the training) is reasonable. That would put me at 96 minutes, or 1:36. Add a little time in for slowing down in the second half, and 1:45 sounds good. Maybe it’s a little too easy of a goal, but again, this is for fun! I have a handful of friends who are also running it, so we’re hoping to do some of the training runs together.
I just bought some new shoes and dusted off my Camelbak! (I wonder if my Garmin will still hold a charge?) I prefer to sip water slowly instead of stop at water stations, and my Camelbak Charm is pretty comfortable. This time of year though, I hope the water doesn’t freeze in the tube! I’ll probably do another batch of my homemade sports drink for the longer runs since that worked so well last time.
So that’s my plan. I’d love to hear any suggestions from any hard-core runners out there! Should I be running 10+ miles before race day? Should I be dropping down to 4-5 more often?
Laura C. says
I ran the 10 miler back in 2013, and it was a great, but very challenging experience! That was my first time running that distance, so I worked with the CTC training program. The training program for my group took us to 10 miles and then 11 the following week, so I would say try to go above 10 miles, especially because the hills are all equally distributed throughout the course!:) I think running the full distance will prepare you for the return trip up Alderman, which is a hard way to end a race!
KathEats says
Ahhh Alderman. I used to run that when we lived by UVA! Scary!
Tamara Dabic says
Great to hear! Great decision 🙂
Linda @ The Fitty says
I think as long as its an easy 10 miler, you got nothing to lose. 🙂 go for it!
Megan says
I’m currently doing the 10 Miler Training Program that the CTC holds. I would recommend checking out their website to see what they have each program doing from now until the race. It’s also not too late to register!
Amanda says
I think your training plan looks great – very doable and you’ll be fine for the race. My only tip for treadmill running which you probably already know is to set the incline to 0.5 or 1.0 to better simulate resistance of running outside. Have fun!!
melissa says
i’ve always wondered – when people do training runs and time themselves but take breaks – do you count the breaks in your time or stop your clock?? i have the nike running app that stops it but i don’t know if I like that because breaks should count toward your time, right?
Claire says
When you take walk breaks (like if you run 10:1, or 20:1), you should definitely include your ‘walk time’ into your total run time. Stops at red lights should be counted, too.
Erin says
Good luck!! Sounds like fun!!
mary@ minutes per mile says
Okay, I’m a hardcore runner :). If your goal is to simply fi ish the race, NO, you don’t need to run a 10 miler beforehand. What you do need to do is make sure that you’re building the right kind of endurance to carry you through the final miles… And you do that by doing regular (1-2x week) speed workouts. Good luck!
KathEats says
Thank you!
Bobbie says
I think the long run schedule you posted sounds pretty good. I drop down every 3rd week and build up each week. For instance
6 miles
7 miles
5 miles
8 miles
9 miles
7 miles
You def don’t need to do 10 before hand. I run a 10 mile road race every May and I only run up to 8 before hand unless I’m in the midst of also training for a half.
Good luck!
Jennifer says
This is what I’d do too. When I’m adding miles I always add miles for 2 weeks and back off the 3rd week. Plus just mentally it feels good to have a “break”.
Also agree that you don’t need to run over 10 miles. In all my marathon training I never run more than 20 miles. Good luck!
Sarah W says
Don’t worry, I don’t think your water will freeze. I often do runs in -20 – -40 (Saskatoon, Canada)..and I have never had mine freeze in the camel back OR a water bottle..it does get very cold though! Haha (Out for 1-3 hours at a time)
Emily @ Life on Food says
Oh good luck. I wonder once the baby comes how long it will take me to get back into running.
Brea says
I used the BOB weather shield on our stroller so I could run with my kids during Minnesota winters. It kept them seriously toasty even on frigid below freezing days. Might give you more flexibility for training during the day and week. Good luck and have fun! My first race was a 10 miler and it totally hooked me on running!
jill says
I agree! My 2 year old LOVES getting out in the jogging stroller. I make sure he’s bundled up well, and has lots of blankets, and keeps his mitts and hat on. Once I even put a hot water bottle in there with him, well-wrapped. We have some glorious sunny days here, but they are still COLD! I’m lucky to have him in daycare, though, so I can hit the treadmill or run outside (on nice days) when he’s there.
Jane says
Blow the water back down into the reservoir so it doesn’t freeze. Do the same in the summer to prevent that first sip from being super hot!
Christina @ The Beautiful Balance says
That training plan is awesome! I’m trying to get into running, I really am. I never want to run for distance, always for time. My running is usually HIIT or sprints.
Rosie Lucchesini-Jack says
Loved reading this. I’ve been an on/off runner over the years with my longest race a 10k last Thanksgiving (2013) which I finished with a 7:50 pace. I am conquering my fear/goal of a longer distance this spring with the Shamrock’n Half Marathon in Sacramento in 8 short weeks. I am on my second week of training and other than usual tightness and soreness that so far has responded to stretching and the foam roller (knock on wood). Since I am not a seasoned runner, I dont have an answer to your question but I am sending good vibes your way. I’m a good 10 yrs older than you so hoping we both stay healthy and injury free!
KathEats says
7:50 pace – rock on!!
Jenn says
tortoise or hare? WHO CARES 🙂 Just enjoy the run! Love multiple posts a day!!
Melissa @battleofmarathonblog says
I’m starting to train for a 10-miler too! I ran it last year at 1:31, pushing through some serious knee pain to finish. Like everyone said, you’ll absolutely finish the race as long as you get to around 8 or 9 mi. I only did a long run of 8 last year about three weeks before the race, but ended up fine. If you know the course is hard, you might want to work in some hill training or speedwork…something like 20 mins on the treadmill with 4 periods of pick-ups (running at nearly an all-out sprint) for two minute periods. That’ll quickly increase your endurance. Best of luck!
Regina says
I ran my half marathons at 6/7 mons postpartum respectively and am currently in a similar boat training for the cherry blossom 10 miler in April. My husband is at work by 5am most mornings and isn’t home until sometimes 5 or later, when it’s after dark. I’ve found for me, I can avoid injury by not running back to back days if possible, slowing adding mileage and keeping my mid week runs to at least 50% on average of my long run (per my pt). So on weeks where a long run is 6mi my shorter runs would average at least 3mi, if that makes sense. I’ve been doing mid week runs 2-3 times a week on the treadmill at a 1% incline and doing intervals to avoid boredom. I stay around 4mi for those right now. My long runs I do on Saturdays when hubby can watch the boys. I’m at about 6/7mi for those and just take them at a comfortable pace which is about 8:30 right now. I plan to run a 9miler before race day but not 10 (for both halves my longest runs were 11 miles and that worked well). Hope that helps.
Nina at focusedonfit.com says
Wow! I have never done the Cville 10-miler, but I would love to! Always been afraid of the hills! As far as training, I usually use the Hal Higdon Half-Marathon training guide, which does recommend doing at least 12 miles prior to the 13.1 mile distance. So I would do 9 miles maybe 1-2 weeks before race day. Here’s the site….http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program. Also, your french toast looks amazing as a post race recovery meal! So yummy! We are training for the Shamrock Half in March….our long run this weekend is 5 miles!
Ash Bear says
I’m so glad to hear you’ve signed up for a race! I actually bet you’ll be faster than you think when it comes to race day. Your athletic conditioning and soccer probably has you in better shape than constant running! My best suggestion, based on coming back to running after a short break, is to keep up with your great strength work! Good luck and HAVE FUN!
Eileen says
I think your plan looks fine. How about running outside on Mazen’s preschool days? Outside is waaaaaay more fun than inside!
Lindsay says
I’m not a runner, so no suggestions here, only a WAY TO GO GIRL! I have a goal to walk 5.3 million steps before I turn 30 years old. I started at 6 months prego to keep me moving and now still have 1.5 years before I celebrate that birthday. I’m hoping it’ll get me up and moving after I give birth too, to have a long-term goal and just get out and WALK to help me get back in shape;)
KathEats says
Wow! Why 5.3 million?
Lindsay says
I picked that number for basic math reasons alone;) I calculated my start date, October 17th, 2014 and the end date of when I turn 30: April 5th, 2016. To reach 5.3mil I have to walk on average 9, 870 steps a day. I wear a Fit Bit each day, and although I’ll have at least 4-6 weeks of minimal activity due to recovery from labor, I’ve kicked it up a notch walking in my pregnancy and know that after it will help me be motivated to walk/start running after I recover;) Also…doesn’t 5.3 MILLION sound just pretty awesome?! I know I can do it! More of my post here if you are interested: http://simply2suitcases.com/2014/11/5-3-million-steps-to-30.html
KathEats says
Go you!
Em says
Do you listen to the Another Mother Runner podcast? Highly recommend, you would love it! Actually thought of you today, Kath when I was listening to the current show!
KathEats says
No but thank you!