Now I’m back up to a 4 mile max run and I need to move past that. I’m not doing any more real summer races because it is just too freaking hot. I still need to run and I need to have something to train towards – otherwise I get slack. So I’m running my own 10K! The date is set for June 24th or June 25th. Since The Mister and I alternate a “personal day off” from baby duty on the weekends, I don’t quite know right now if I’m “off” on that Saturday or Sunday LOL.
This will be a real 10K, just on the treadmill at the gym. I might even plan out a “course” with elevation challenges to make it more fun. Hmm…should I make my own finishers T-Shirt? Maybe a medal?
I’m trying the training plan here once again. I’m going to start with Week 4 since I ran a 4 mile race last week. The end of this plan will dove-tail nicely with the beginning of my half-marathon training and allow me to ramp up to the long run mileage required for that plan.
06/21-06/27: 3M, 2M, 4M
06/28-07/04: 3M, 2M, 4.5M
07/05-07/11: 3M, 2M, 5M
07/12-07/18: 3M, 2M, 5.5M
07/19-07/25: 3M, 2M, 6.2M
Since the Hal Higdon training plan is pretty free form and I do have the goal of getting faster, I am using the McMillian Running Calculator to determine my best training paces. I am going to do a steady-state run, a tempo run and a weekly long run and attempt to stick to the prescribed paces. I think this will really help me build up to the distance. I have an issue with wanting to run all out for all training runs.
My last race was the 4M at 41:07, but the heat drastically affects your performance. I’m going to estimate that it caused me to run 20 seconds slower per mile, so that under ideal conditions, I would have run about a 40:30 min race. Plugging that number into the calculator predicts that I can run a 1:04 10K and gives me training paces of 10:56-11:15 (steady), 10:29-10:56 (tempo) and 12:02-12:32 (long).
5 Weeks to 10K even though I sort of feel like I could just bust it out right now if I were being chased. It wouldn’t be pretty though! I know the half marathon training is going to be challenging though, so I’m going to take this opportunity to properly build up distance before crunch time.
