I am pretty much one week into my 10K training so I thought I would give an update into how it is going. The long runs in my training program have actually been going really well. Last time I did one I ran 8k in five 10-minute intervals (one minute of walking between intervals). The problem I am finding is that I am a slooooow runner. Right now I am running on the treadmill so it is easy to track my speed and I can comfortably run long distances at 5mph, but in order to get under an hour in the 10k race (my goal!) I need to be running at 6.2mph minimum.
My coworker used to train professional bicyclists so I asked him for some advice on getting faster and he suggested interval training with my "fast" intervals being well over 6.2mph. So now I am doing some distance runs and some interval training to pick up my speed! He also suggested that I should strengthen my legs so I went ahead and threw in some strength training too!
So here is my plan:
- Intervals for speed x2 per week
- Leg exercises for strength x3 per week
- Longer slower runs for endurance x2 per week
Fun times indeed.
My leg exercises don't take very long, so I actually consider those my rest days. I am using this infographic that has been circling Pinterest:
It is tough, and not much fun, but it is only 15 minutes.
But I actually find myself looking forward to my runs! I am not sure where this crazy exercising Casey came from, but I am certainly encouraging her to keep it up. The funny thing is that I have never really been a runner, even though I have attempted running as my exercise many times. However now I find myself loving it. I love how my whole body is in motion and I can feel each muscle pulling its weight in propelling me forward.
Forefront of my mind right now (even over speed) is posture. I know that if I can improve my posture it will make running easier overall.
For example, this is proper posture when running:
And this is me right now:
Haha, ok maybe I am not that bad, but I am definitely trying to stand taller and keep my chest open so that I can get more oxygen in these rickety old lungs. I find it is easier to practice posture on my slower runs, so that it what I am attempting to do.
And as for fueling, my coworker told me that right after you stop the "hard" workout and before you go into cool-down, you body needs glucose to help your muscles rebuild. It isn't easy for me to do that in the gym, but what I am doing is eating 1/2 protein bar before my workout and as soon as I finish my cool down walk I go straight back to the condo and drink a cup of chocolate milk. Technically chocolate milk has glucose-fructose in it, but it is easy for me to get to quickly. And you know what- I have experienced minimal soreness in my legs after my workouts! I had one sore day, and that was after a strength training day, so I think my fueling plan is actually working .
Are you a runner? Do you have any tips for how I could get faster and stronger?