November 22, 2015

10K training, Day One (an icy run!)

Just three days ago, I was wearing capris and a tank to run in; and then yesterday, it snowed pretty much all day long, and the temp dropped into the 20's. The roads were terrible when Jerry drove to work last night--his commute is normally 20 minutes, but it took him an HOUR to get there. I was supposed to go to dinner with some friends, but Jerry had gotten mandatory overtime, so I wasn't able to go; as it turns out, I'm actually glad I didn't have to drive on the roads last night.

Surprisingly, the snow accumulated and stuck around overnight. It didn't stick to the roads, though, so I was glad for that. This morning, I was thinking about running on the treadmill, but decided that I'd better run on the roads while they're still clear. So, I dressed really warm (the "feels like" temp was 14!) and headed out for a three-mile easy run.

It was awful! The roads looked clear, but they were actually very icy, so I was basically tip-toeing around as I ran, trying not to faceplant into the concrete. Thankfully, my pace was just supposed to be easy today anyway--between 9:16-10:12 per mile. With all the ice dodging I had to do, I wasn't surprised to see my pace was even slower than that. I was feeling really good, and wanted to run faster (my legs felt energetic) but I didn't want to fall.

I finished out the three miles, and my overall pace ended up being 10:10, so it was within the easy pace range after all.

The jacket I'm wearing is the Brooks one that Runner's World sent me for my photoshoot last year. I can't remember exactly what I weighed during that shoot, but I think it was about 138-140, and the jacket was definitely snug. I was happy to discover that it fits really well now! I hadn't been able to wear it at all since the photoshoot. This was the picture they used in the magazine:

Photo by the talented Peter Hoffman

Today's run marked the start of my "official" 10K training plan. I made a minor adjustment to it yesterday, in order to get rid of one running day, and only run four days a week. I'd had a fifth "optional" run day on the original schedule, but when something is optional and I don't do it, I feel guilty. I don't want to feel guilty for "only" running four days a week! So, I just adjusted the plan to be four days total: one short, easy run; one interval/speedwork run; one tempo run; and one long run.

Here is what the first 11 weeks looks like:

This is meant to prepare me to run a sub-52:00 10K. I'll probably start at the slower paces for each run, and gradually work my way to the faster end of the ranges by the end of the training plan. Then I have another (similar) plan for the next nine weeks to prepare me to go from a 52:00 10K down to a 49:00 10K. Hopefully, all goes well! The tempo runs and speedwork will have warm-ups and cool downs attached, of course. I may end up having to make adjustments as I go, but this is similar to what I was doing before, when I got relatively fast.

When I was working on my training plans, I realized that 2016 is a leap year. In 2012, I ran the Leap Year 4 Miler, which was an evening race on February 29. The next "annual" race would take place on February 29, 2016. I cannot believe it's almost been FOUR YEARS since that race! I did the race with Renee and Alicia. These were the sweatshirts they gave out for our registration fee:

I love getting sweatshirts for races! I really hope that they have this race again; I haven't seen any info about it online, so I don't know if they will.

I'm getting really excited about the thought of doing 5K's, 8K's, and 10K's again. I have to be somewhat selective, because racing gets expensive, but it's going to be fun to watch my times improve (well, hopefully--haha!).

I'm thinking of traveling for my goal 10K race next year--there is a Cinco de Mayo race in Portland that would be fun, and it's May 1st, so I think I could be ready by then (also before it gets too hot). I know I went to Portland this year, but it has become my favorite city to visit, and I really can't get enough! I could also drive up to Seattle for a couple of days as well, which is another city I'd like to visit. I have a ton of sky miles saved up right now, so it's fun to plan a destination race!

Don't forget, tomorrow is Motivational Monday! I don't have any submissions yet for this week, so if I don't get any, I won't be posting tomorrow. Remember, whatever you share doesn't have to be an enormous milestone like running a marathon or losing 100 pounds... anything that you've accomplished and are proud of is worth bragging about! Here is how to submit a photo (please send it to the MM email, and not my regular email--it helps me stay organized). You can send them any time during the week. Thanks Friends!


  1. I started to dig in to shorter races this fall and knocked down both my 5K and 10K PR's. I will always love the half distance the most I think because racing it isn't all out but definitely feel accomplished to get some speed back after losing it for a couple years of running fulls!
    Good luck as you kick off training!

  2. You and Jerry stay safe while you’re out on the roads for whatever reason! Take it easy on the runny too. I would hate to read you slipped and fell.

  3. How did you set your goal training times? I would like to see some improvements in my half marathon time (want to get a sub 2hr) and am not sure what is the best approach is to get faster. Any tips would be appreciated. Thanks!

    1. Send me an email, if you'd like, and I'd be happy to offer some suggestions!


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