Week Two: 10K Training

IMG_4483Monday started with a .75 mile tempo run. The goal was to finish in 10:05 but I came up a little short. My finish time was 10:13. Still pretty good especially considering the last quarter of a mile was slightly uphill. After the tempo run it was intervals. 1.5 minute run + 2 minute walk x 4 and 1 minute run + 1 minute walk x 2. Then I finished the workout at the gym lifting lighter weight than last week but did 20 reps x 3 instead of 10 reps.

Tuesday was a nice 3.97 mile walk and then some bodyweight core strengthing exercises.

Wednesday started with a half mile warmup at about a 10:55 per mile pace then the interval set from Monday was repeated. My split times are becoming a little more consistent but I still need some work in that area. I had intended to go to the gym after my run but I couldn’t work it into my schedule.

Thursday I did my first speed work session. I’ve never liked speed work and I can honestly say that hasn’t changed. I did 4 x 400 meters. The goal was to average a 9:25 per mile pace. I did it with a 9:18 pace. My split times were very inconsistent. Each split got a little slower and the last 400 meters came in at over 10 minutes per mile pace. I was sucking wind on that last one! After this short but intense workout I headed to the gym for the weight training I missed yesterday.

Friday was intervals using the Fitness22 10K Runner app. 1.5 minute run + 2 minute walk x 6. While not perfect, my split times for were a even more consistent than on Wednesday. I’m starting to feel a little more like a runner now. Not quite there yet, but I’m making progress. Afterwards, I should have done some core strengthing but I blew it off.

Saturday was a rest day. It’s college football season so my focus on Saturday is watching football. The Dawgs of Georgia beat South Carolina 41-17 so it was a good day for me. Drank too much beer and ate too much food but hey, once in a while you gotta let loose a little.

Sunday was a Nike+ Run Club app benchmark run. I don’t know if I’m doing something wrong or its just the way the app works but once I’m done, I don’t have the split time to know how fast I ran during the 3 minute benchmark. Anyone out there have any advice? After the benchmark run I went to Anytime Fitness and rode a stationary bike for 40 minutes. I haven’t been on a bike in a while and my butt hurt a little once I finished. I may have to wear my cycling shorts the next time.

Training Recap

Monday, September 3:
Tempo run at 10:12 per mile pace.

1.5 minute run + 2 minute walk x 4 and 1 minute run + 1 minute walk x 2.

Strength training at Anytime Fitness.

Tuesday, September 4:
Walk 3.97 miles and bodyweight core strength training.

Wednesday, September 5:
Half mile warmup at a 10:55 per mile pace.

1.5 minute run + 2 minute walk x 4 and 1 minute run + 1 minute walk x 2

Thursday, September 6:
Speed work: 4 x 400 meters. Averaged a 9:18 per mile pace but each 400 meters got slower and slower.

Weight training at the gym.

Friday, September 7:
1.5 minute run + 2 minute walk x 6. Running split times were: 9:56, 8:28, 10:02, 9:22, 8:51, 10:01. The splits times over ten minutes per mile pace had hills.

Saturday, September 8:
Rest day.

Sunday, September 9:
3 minute benchmark run and then 40 minutes on the stationary bike.

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