Catching up, feeling good....

[AlbertRoss]

Not posted for a couple of weeks, but all continues on as I look to get ready for a 10K at the end of September.... the runs are gradually getting more comfortable, and a step up comes in another week. Currently it's long intervals (3.2 and 1.6km), shorter (2x1.6 and 1x1), plus an easy-paced 6.3km each week; occasionally I've back-to-backed runs depending on other commitments, and while I've felt it, I've not had anything more than a tired occasional ache. I even did one of the interval runs as part of a Parkrun (carrying on afterwards to complete the warmdown), and managed to break my course PB - down to 35:37. Then yesterday on the long intervals, I hit a new best for distance - over a fairly flat course, I covered almost 8km in just under 54 minutes.

Another week and the longer easy paced run goes up to 7.5km, and there's one run of about 45 minutes with some speed work included (ie some 500m sprints), and a 55 minute "Tempo Run" that I think will have me covering a bit over 8K.

I'm a little concerned about covering 10K for the first time on race day, partly as it's a cross country route with one or two small obstacles etc, so I'm going to see how the easy 7.5km runs go - it has me doing that about 6 times before dropping back a bit about 3 weeks before race day, so I'll see how I feel - after the first week, if it feels like I'm covering the distance and still have something in the tank, I think I'll gradually increase the distance with the aim of actually covering 10K about a month out, before the taper starts.

Not sure what I'll do after, although there's a local 10K road race next Easter that's a nice target, though dialling the distance down for a bit after might not be a bad idea - I might instead look at some speed and hill work for a bit in the hope it will improve my parkrun time, and keep the weekend run (other than parkrun) as an easy-paced run based on time rather than distance, and then start building back up again come the New Year!

[Millsie-J]

Albert! Nice to hear from you. All sounds really good. The training plan seems to be working well!

I ran an easy 10k for my first time about 10 days before my race, just to prove to me i could do it. Then reduced down to shorter runs up until the race. I was already running 8k by then but felt i needed to do at least 1 full 10k in training. Although most say if you can run 8k you can run 10k! So its up to you runner.

You have this covered. And looks like it will be a reasonable time too (Im v slow!, but I run!).

I am aiming for a 10 mile event early spring but have a couple of 10k events in the diary autumn 2017.

Keeeeeeep running! 🏃🏻‍♀️🏃🏻😎

[Irishprincess Graduate10]

Sounds as if you've been really busy! You've got loads of time before your race so you could start to do some hill work as you suggested. If you're running 8K then you could be doing 10K n a few weeks' time and this will give you more confidence on race day. Are you following a plan and if so, which one? Just curious.

You're doing brilliantly. Definitely a man with a plan 🙂

[AlbertRoss Graduate10 in reply to Irishprincess]

It's a plan than Endomondo has come up with based on my tracked runs - I splashed out on a Premium Account and thought I'd give it a go. One thing I've seen elsewhere about Endomondo Plans (mainly at longer distances, half and full marathon) is they don't always have you doing runs as long as you'd expect.... I'll see how the longer runs feel (as I say, I'm expecting the "Tempo Runs" to be over 8K) and maybe just carry on the warmdown for longer, or do extended easy-pace runs to get the distance.

[IannodaTruffe Graduate10]

I agree with the lovely ladies above. I would adapt the plan to cover 10k a few times before the race. You have loads of time. In fact, as when people ask how to get faster at 5k we often say run further, if you had a couple of 11k runs under your belt then you won't hit the "I have nearly run 10k and that's my lot" wall.