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92570 Views 383 Replies Latest reply: Jun 12, 2010 7:08 AM by Jasmine1972 RSS 1 2 3 ... 26 Previous Next
moviechic3 Pro 96 posts since
Nov 5, 2009
Currently Being Moderated

Dec 7, 2009 3:24 AM

10K Training Program Dec 6 - Dec 12

I think we mentioned starting a new thread each week for those of us doing a 10K Program. If I've missed the thread being set up, please let me know and I will delete this!

 

Congrats to all who had races this weekend! It was nice to read about your experiences!

 

I also had a 5K on Saturday (Mistletoe Run) and well, it was interesting to say the least! I had actually signed up for a Jingle Bell run about a hour and a half away from me, but woke up that morning to lots and lots of rain. I wasn't really feeling the whole "I have to drive, run in the rain and then come back home". So I called my running partner because I knew she was doing a race closer to home; wanted to check to see if she was still going to do it.

She was so I asked if I could tag along - it's always more fun to have someone with you just as crazy as you are! Then again, we we arrived, there were plenty of crazies out there as well!

The course was once again very hilly (almost through the same route that the Turkey Strut was) Rain was constant and it was very cold out, so I decided to wear a jacket to keep warm. So hills plus being slippery plus the added clothing I did decent in the race (42:42), no improvement on my best time thus far. About 900 runners on that cold morning.

 

As for the 10K training, I was supposed to walk 35 minutes yesterday but passed because the outside of my left foot is hurting a bit. Today is a day of rest and then tomorrow a 2.5 mile run. With the way my schedule is looking, I'm running 3 days a week (Tues/Thurs/races on Saturday) and walking on Fri/Sun. It's a bit modified but I hope to see results soon. Sometimes it can be difficult with a running partner who has a faster pace, but at least we are both in the park (and I can always see her) so we do it more for safety, etc.

 

Good luck to everyone this week! Looking forward to reading more stories!

 

- Carrie





http://some-people-juggle-geese.blogspot.com/ (My Blog)

Upcoming Races :

11/03/12 Race the Bar 15K Winston-Salem, NC

Completed Races :

05/26/12 Run The Haw 10K Graham, NC 1:20:03

04/28/12 Owl's Roost 3.5M Greensboro, NC 46:26

03/24/12 Race the Bar 5K Winston-Salem, NC 42:52

09/15/12 Dublin Half Marathon Dublin, Ireland 3:20:24

10/20/12 Hit the Brixx 10K Greensboro, NC 1:22:05

  • JZTAGRL Amateur 21 posts since
    Jan 20, 2009
    Currently Being Moderated
    1. Dec 8, 2009 12:33 PM (in response to moviechic3)
    Re: 10K Training Program Dec 6 - Dec 12

    Hi - new to the threads/boards here.  Can someone point me in the right direction to a 10k training program?  Thanks!

  • jgvslaw Rookie 4 posts since
    Dec 8, 2009
    Currently Being Moderated
    3. Dec 8, 2009 4:34 PM (in response to moviechic3)
    Re: 10K Training Program Dec 6 - Dec 12

    Here's the training program I started doing this week which I find easy to follow:

     

    http://running.about.com/od/racetraining/a/10Kintermediate.htm

     

    Here's another one for beginners:

     

    http://running.about.com/od/racetraining/a/10Kbeginner.htm

  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    4. Dec 9, 2009 3:49 PM (in response to moviechic3)
    Re: 10K Training Program Dec 6 - Dec 12

    I'm doing Cool Running 5K program: http://www.coolrunning.com/engine/2/2_4/142.shtml
    This may as well be a 10K program, because it is 12 wks long, 5 days/wk,  and builds up to 6 mi distance by week 4!  In fact, I'm in week 4 and tomorrow is my first six mile run, which will be VERY long, since I'm so slow.  I am using this program to build endurance and improve my speed. I will follow this plan, with the intermediate HH 10K program, which will finish at my first 10K race on April 10.





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • disneygal2 Legend 455 posts since
    Sep 30, 2009
    Currently Being Moderated
    5. Dec 9, 2009 4:31 PM (in response to Jasmine1972)
    Re: 10K Training Program Dec 6 - Dec 12

    Carrie..

    Thank You for starting the new thread.  I'm not sure if many on our old thread really understand this concept so I hesitated to start a new one. (many newbies that were from my C25K group)   My other concern was that with so many different 10K threads going on.. it could get confusing to find our newly started group.  Oh and I don't really know how to give links so didn't want to do it without a link.  We shall see what happens.  I'll find everyone no matter what!!  To me it really isn't a big deal to find the end of a long thread... I get the notifications in my e'mail box.. press on it and it takes me to the last page.    But I appreciate your trying to make it easier! 

    Jess





    PRAISE GOD!!!

    Couch to 5 K Graduation Day November 26, 2009

    Dana Hills Turkey Trot  Thanksgiving Day 2009 5 K....  Time 32:22  MY FIRST 5k

    Jan 9 Irvine 5k Time 32:52

    Feb 7 Super Bowl 10k  1:08:31  MY FIRST 10K

    September 5 2010  DISNEYLAND HALF MARATHON:  2:41:00

  • tatiper Pro 84 posts since
    Oct 21, 2009
    Currently Being Moderated
    7. Dec 10, 2009 6:58 AM (in response to moviechic3)
    10K training and snowshoeing question

    Hi there!

     

    I'm glad we have a new thread... Thanks Carrie! 

     

    Week 2 so far:

     

    Mon: Rest

    Tue: 3.13m run (slowish, hard)

    Wed: 2.6m run on treadmill following PodRunner Intervals "Freeway to 10K" program (Intervals of 4m runs and 2 min walks. Finished with 8 minute run)

    Thu: 1.5m scheduled (may not run today since I went over my scheduled mileage for Tue and Wed)

     

    Has any of you ever tried snowshoeing? I live in Massachusetts but I've never done it before. I am thinking about doing it in weekends when I can't really run due to weather conditions and facing the treadmill is just too much. Any tips?





    1st Annual 1st Run 5K (01/01/2010): 31:34

    Beverly Reindeer Run 5K (12/05/2009): 31:52

    Feaster Five 5K (11/26/2009): 34:53

    C25K graduation run 11/11/2009

  • Jasmine1972 Legend 927 posts since
    Sep 24, 2009
    Currently Being Moderated
    8. Dec 10, 2009 10:03 AM (in response to tatiper)
    Re: 10K training and snowshoeing question

    I was supposed to do my first 6 mi run this morning in the park, but it was just too darn cold here in N. Alabama. At run time: 26 deg w wind chill of 16 deg.  I'm sorry, that is too cold for this ex-SoCal gal, when I'd be worrying about getting chills from sweat, etc.  I couldn't hold off until later because all of a sudden, I'm left in charge of a charity book sale that starts this afternoon, and lasts until Sat. nite.  So, I'll move my 3 mi Sat run to mid-day Fri, and try to fit in a longer run on Sat, either outdoors or at the gym.





    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • kate_mac Legend 330 posts since
    Jul 4, 2009
    Currently Being Moderated
    9. Dec 11, 2009 11:59 AM (in response to moviechic3)
    Re: 10K Training Program Dec 6 - Dec 12

    O my. I complained in the heat of the hot, humid summer and now have to complain in this frigid winter. When I was a walker I walked in just about anything, except ice. I can run outside in this cold, but for such a short time. So, as I've always felt I just need to maintain my running till Spring,  I'm not going to beat myself up if I don't stick to the 10K training exactly. Maintain is my goal, exceed is a bonus. And as much as I hate the treadmill, I went to the gym today and hopped on for 3 miles. I think what I'll do is aim for at least one outside, long run a week, and use the treadmill 2-3 times for speedwork. I live in a hilly neighborhood so maybe one day a week will be doing my hilly loop, not for long, but that's okay. Maybe I'll progress past 3 miles in February -  I'm in awe reading how all of you are going out in this freezing weather. Right now the wind is blowing and although it's sunny out, I'm staying inside. Even the cat doesn't want to go out!  Brrrrr.





    Kate in CT


    2009

    Old Wethersfield 5k ~ 36:00

    Blue Back Square 5K Mitten Run (Dec 6, 09) ~ 31:58

    2010

    Lake Merced Run 4.5 M - San Francisco (Jan 3) ~ 48:30

    Baja 5000 5K - (May 2) ~ 36:39

    Red Dress for Women (July 10) ~ 36:34

    Hartford Marathon Relay (Oct 9) ~ ran the 4th leg (10k)

    Blue Back Square 5k Mitten Run (Dec. 5) ~ 32:25

    2011

    Holyoke St. Patrick's 10k (March 19) ~ 1:08:41

    Amica Iron Horse Half Marathon (June 5) ~ 2:25:13

    Old Wethersfield 5k (Nov 2011) 30:40 PR

    Blue Back Square 5k Mitten Run (Dec 4) ~ 31:09

    2012

    Redding Road Race HM "A Run for the Cows" (May 6) 2:31 (hilliest course on record!)

    Red Dress for Women (July 7) ~ 33:43

    Pounding the Pavement for Pink 5k (October 6) ~ 33:04 (1st place in age category!)

    MxCC Scholarship 5k (Oct, 27) ~ 31:56 (2nd place)

    Blue Back Square 5k Mitten Run (Dec 2) ~ 32.22

    2013

    Quinnipiac University (CT) Physicians Assistants 5k (Apr 13) ~

    Cox Rhode Race 5k Providence (May 11) ~ 32:12

    Blum Shapiro 5k Cromwell CT (June 8) ~

    Blue Back Square 5k Mitten Run (Dec 8)

    You don't stop running because you get old, you get old because you stop running... quoted Dipsea Demon/Born to Run

  • otherpop Pro 117 posts since
    Oct 3, 2009
    Currently Being Moderated
    10. Dec 12, 2009 8:59 AM (in response to moviechic3)
    Re: 10K Training Program Dec 6 - Dec 12

    Ok, I'll come over to this thread (I'm more used to forums where the threads stay open for months, rather than starting a new thread all the time - easier to bookmark, etc.)

     

    Reposting here last night's post to the old thread:

     

    Hi all,

     

    I'm not sure what's happening to me - I got done with work unexpectedly early today, and my first thought was 'I can make it home and go for a run outside while it's still light!" *

     

    So I did. The sidewalks and intersections here are a mix of packed snow, melting snow, and slush, but I managed to get in a 4 mile run around my hilly neighborhood. I felt just great. Something about getting to be outside in the light, instead of on treadmill on a dark winter night, just lifted my spirits and my running pace. Leaving the house at approx 4:10 and doing an out-and-back route meant I got to watch the sunset over the mountains, something I never get tired of.

     

    I hope everyone has a great weekend!

     

    Chris

     

     

    *Who is this new Chris and what has he done with the old one?





    Completed:

    Broomfield Days 5k - Broomfield,CO, 9/09

    Panicked Poultry 5k - Boulder CO, 11/15/09 35:22

    Turley's Turkey Trot 5k - Boulder CO, 11/26/09 34:59

    Colder Bolder 5k - Boulder CO, 12/5/09 32:42

    Quicker Quaker 5k - Lafayette CO, 1/9/10 32:32

    Frost Giant 10k  - Estes Park CO, 1/31/10 1:08:00

    Boulder Spring Half Marathon - Boulder CO, 3/14/10 2:23:00

    Boulder Bolder 10k - Boulder CO, 5/31/10 - 1:00:44

    Planned:

    Slacker Half Marathon - Silver Plume to Georgetown, CO 6/26/10

    Rock 'n' Roll Denver Half Marathon - 10/17/10

    Denver Gorilla Run 5k - Denver CO, 10/30/10

  • tatiper Pro 84 posts since
    Oct 21, 2009
    Currently Being Moderated
    12. Dec 13, 2009 5:57 AM (in response to otherpop)
    Tips for running on snow/ice?

    Hi Chris!

     

    I am in MA, north of Boston, and the weather here also gets pretty gnarly. I have been running outside in freezing and sub-freezing temps with gusty winds and all, but I'm very afraid of running in slippery surfaces. I feel like the cold is manageable but the thought of running on sidewalks covered in snow/slush/ice is just terrifying because I'll have no control. Do you have any tips?

     

    I'll be heading out for my long run of the week soon and I'm glad the ground is dry and clear now, but I think we'll be getting some precip later today. I hope to be done with my run before it starts.

     

    Thanks!





    1st Annual 1st Run 5K (01/01/2010): 31:34

    Beverly Reindeer Run 5K (12/05/2009): 31:52

    Feaster Five 5K (11/26/2009): 34:53

    C25K graduation run 11/11/2009

  • otherpop Pro 117 posts since
    Oct 3, 2009
    Currently Being Moderated
    13. Dec 13, 2009 6:37 AM (in response to tatiper)
    Re: Tips for running on snow/ice?

    These work really well for running on ice and snow: http://www.yaktrax.com/ProductsPro.aspx

     

    Chris





    Completed:

    Broomfield Days 5k - Broomfield,CO, 9/09

    Panicked Poultry 5k - Boulder CO, 11/15/09 35:22

    Turley's Turkey Trot 5k - Boulder CO, 11/26/09 34:59

    Colder Bolder 5k - Boulder CO, 12/5/09 32:42

    Quicker Quaker 5k - Lafayette CO, 1/9/10 32:32

    Frost Giant 10k  - Estes Park CO, 1/31/10 1:08:00

    Boulder Spring Half Marathon - Boulder CO, 3/14/10 2:23:00

    Boulder Bolder 10k - Boulder CO, 5/31/10 - 1:00:44

    Planned:

    Slacker Half Marathon - Silver Plume to Georgetown, CO 6/26/10

    Rock 'n' Roll Denver Half Marathon - 10/17/10

    Denver Gorilla Run 5k - Denver CO, 10/30/10

  • SMARIETTA Legend 302 posts since
    Oct 3, 2009
    Currently Being Moderated
    14. Dec 13, 2009 7:54 AM (in response to otherpop)
    Re: Tips for running on snow/ice?

    I have used the yaktracks as well- I like them-but they have 2 limmitations to be aware of

    1)- they WILL pull off your shoes if you go up steeper hills-like sledding hills?- they will just pull and stretch and the next thing you know the yaktraks are up around your ankles instead of on the soles of your feet

     

    2)- they have some durability issues-last winter I went through 2 plus pairs-primarily walking dogs-2-4 miles a day x 7 days a week on a mixture of sidewalks & snow covered trails

     

    my suggestion is to keep your eyes open for the yaktraks on sale- my wife picked up a pair last year for $19- at that price i wish she had bought  3 or 4 pairs

     

    I used my yaktraks this morning running in freezing rain(BTW- if you are considering yaktraks, you KNOW what I mean by freezing rain!)- they worked great- I was running on a towpath that is crushed limestone-which had frozen-and now had about 1/2" of water & ice laying on the top-and there was a boardwalk about 200 yards long that is even slippery when just dew covered-yak traks handled the whole thing perfectly

     

    when the winter gets a bit worse I am going to switch to screw shoes-which is basicly a pair of running shoes that you shoot some sheet metal screws into from the bottom. I am a roofing/carpentry contractor by trade-so I of course own plenty of cordless drills and buckets of  zip screws,LOL Even if
    i need to change the screws everother day I am good to go from now till eternity, LOL

     

    knee was feeling pretty good- just bad enough that I wasn't tempted to push my pace too much beyonf my lung capacity

     

    todays run was 3-1/2 miles-which is as far as I have run with this venture into running( the farthest i have run in the past is about 4.2 miles and THAT was 2 years ago)-so we are now at the outer limmits of how far i can CURRENTLY run-and I will say I did give a passing thought to puking the last 200 yards or so-but kept it down.- looking forward to next sundays long run-for which I will make a better breakfast choice.

     

    I am going shopping now because

    A)- I am very hard on clothes and most of my clothes are literally warn out

    AND

    B)- the new,THIN stephen deserves some nice " grown-up" clothes

     

    most of my decisions and money for the last 20 plus years have  gone towards  paying for the best education I could provide for my sons( so they could get the education  i didn't)- that tuition paying obligation is about over now-and it's time for some nice things for my wife and I.!- she took me shopping yesterday-but today
    I am on my own.- funny- there isn't a steep roof in town I am afraid to climb- but shopping solo at a mall in December????- that takes some 'nads on my part I think

     

    Later,

    stephen

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