10k Training Week 4: Push it Good

Looking back, I can’t believe four weeks have already gone by since I started training for my 10k race!  I’ve accomplished a lot in that time period, and I still have two thirds of my plan left.  I’m pretty sure I’m going to rock the Rock ‘n’ Roll St. Louis 10k.

Run 1:  3 miles @ 11:21 min/mi pace

My first run of the week was great!  My Saturday rest day combined with an easy walk on Sunday made my legs feel really fresh, so I decided to push myself to see what I could do.  I ended up running 1.5 miles, walking for a few minutes, and running the remaining 1+ mile.  Three miles in 34:04!  That turned out to be an average 11:21 min/mi pace, my fastest pace to date!  It was a great run, and I felt extremely accomplished.

Run 2:  3.01 miles @ 11:25 min/mi pace

After my stellar performance on Monday I decided to try and push my endurance a little bit more on Wednesday.  I went a little  slower and ran two continuous miles!  I walked for a few minutes, then finished out my three miles strong.  Another great run, another great feeling!  Running two miles was a little tougher for me, so I definitely had to play some mind games with myself.  I told myself I would run for a mile, then another five minutes.  Since I was almost to two miles I needed to go for it, I told myself.  Sometimes that’s what you have to do.

Run 3:  4.01 miles @ 11:03 min/mi pace

My long run of the week was incredible.  The theme of the week seemed to be endurance, and I couldn’t let myself down on my last run.  I ran all four miles without any walk breaks and averaged my fastest time yet!  What an amazing feeling – I’ve never run four miles straight without any walk breaks.  I know I’m going to reach my goal of running my entire 10k in two months, and I couldn’t be more excited to continue my training!

Yoga

I continued with my yoga practice this week as well.  Tuesday was all about stretching out running muscles, while Thursday was full of deep stretches.  It was just what I needed.  I can definitely tell that yoga has helped the performance of my muscles, and I intend on keeping it up.  I’ve been trying to incorporate more yoga into my weekly routine but haven’t been too successful so far.  Four weeks of running and yoga has been great to me.

Samantha or Sam's 10k Training Week 4 Progress
Pace is on the left, while run number is on the bottom

Here’s a cool little graph I’ve been keeping with my min/mi pace.  I’ve normalized the times so they don’t include any warm up or cool down walks.  My Friday runs are consistently my fastest runs, while I seem to take things easier on Wednesdays.  While it seems silly, seeing this information laid out makes me that much more excited about running!  My progress has been better than I imagined after only a month.

I’m very proud of myself.

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