My PR for the 10k distance is 42:35. I ran that time in November 2009 at a Turkey Trot race. I ran this race as a tune up for the Rock n Roll Las Vegas Marathon- I remember feeling really shocked that I ran a 10k that fast.
|This was the final sprint to the finish|
The last time I raced a 10k was back in May of 2012. I ran a really shitty race. Everything felt off and I just felt really tired. I was really bummed out because I felt like was getting back on track and regaining some of my former speed (I had a baby in 2011 and it whopped my ass). It turns out that I was pregnant with my second child but, I didn't know it yet.
I don't think I will be near PR shape, but I think that I can maybe go below 44 minutes for the distance. Oh who am I kidding !? I will be pretty butt hurt if I don't break 44 minutes. Last year during the Saints and Sinners Half Marathon, I was able to record a 43:26 10k Garmin PR during the half marathon( It was probably during the downhill portion).
I'm going with a Hal Higdon 10k training program. I had to modify this 8 week training cycle into 5 weeks in order to recover from my recent Holiday Half Marathon.
I like Hal Higdon's training programs. They helped me train for two half marathons last year, and I was really pleased with the flexibility of the training programs.
I've never really used a training program to train for a 10k. In the past I would train for a marathon once or twice a year. I would use a 10k race as speed work for the upcoming marathon or just race them sporadically.
My Latest Workouts
Sunday 1/4 I woke up late and I didn't get to run 8 miles in the morning like I had hoped. However, I did get run in the afternoon at Sunset Park and it was really nice.
The temps were in the high 50's and I got to run in shorts and a T-shirt. I kept trying to pay attention to my left hip and it didn't hurt while I was running. I think the imbalance might be from hugging the shoulder of the road when I run. I sometimes run in the gutter if cars are getting to close, I don't run on the sidewalks very much. I prefer the shoulder of the road. I ran 6 miles and it turned into a progression tempo run. Here are the split times: (9:18, 8:29, 8:37, 8:34, 7:31, 7:20)
Monday 1/5 Strength Training and 3 mile run
I went to the gym and I did a few exercises: I did cable rows, one arm rows, body weight squats on a Bosu Trainer, one legged balance exercises on Bosu Trainer, and some lat pull downs. I also did some alternating side lunges on the Bosu Trainer. Then I ran three miles at recovery pace (8:37, 8:49, 8:42)
Tuesday 1/6 Speed work!!! 10 X 400's I flipped flopped my days because I am used to doing speed work on Tuesdays. It was a really nice day! It was 60 degrees and it felt like spring time on my lunch break. I went to a park that is near my work and I measured the .25 with my Garmin and then I used a stop watch to time the intervals.
Before I got started I ran a mile to warm up and I did a few form drills/strides. For recovery I slowly jogged about 100 meters. Half way through the workout I switched directions. I wanted to improve my times from the week before and I did slightly. I wore my ipod nano and I was going to save the music for the second half of the workout. I was so pumped up that I totally forgot about my music. I also work my Brooks Pure Flows for the workout. Here's the data:
89, 89, 89, 94,94, 95, 93, 96, 92, 92
I did a very short cool down and then I headed back to work.
Wednesday 1/7 I was surprised when I saw 6 miles + strength training on my schedule. I did a few upper body exercises; Cable flys, bicep curls, shoulder rows, shoulder presses, lat pull downs,reverse crunches, and Roman Chair Leg Lifts. I then went for a hilly 6 mile run. Oh man it hurt.
The first three miles were up the hill and then 3 miles back down the hill. I averaged 8:34 pace. Slower at the beginning and faster towards the end. (9:02, 9:36, 8:33, 8:00, 8:01, 8:12)
Thursday 1/8 Today is a rest day I'm beat.
I apologize for the typos and errors. I'm in a hurry to post. As always thank you for reading