I ran 10k today!

yay!!! congrats!

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great job on the run...IS IT ME OR HAVE THERE BEEN SOME SERIOUS BREAK-TRHOUGHS THIS WEEK!

Hoody HOOO!

Way to go!

Great job! May I ask how you trained up for the 10K? I was just telling a friend this morning that I feel like I am spending so much time just training for a 500M swim, an 18 mi bike and 5 K run, that I don't know how people actually increase their distances. Do you add 1/2 of a mile to your long run once a week? It is a killer to go longer and get faster at the same time.

nice one well done! 10k is a major breakthrough distance i think, they also say you 10k time can predict you half and full marathon time...keep it up!

Congrats! AWESOME goal attainment, keep it up!

Awesome Job! Keep it UP

Excellent! I know the feeling, I did my first 10k Wednesday night! Also in a best time for me. Definately looking to shave off some time but I guess that will come.

Congratulations!

Aikane,

Ideally, you should increase your total mileage for running by 10% over the previous week ....runnersworld has a bunch of great beginner/intermediate/advanced training plans for most distances including 10K.

I've been planning my training by increasing my total running time 10% each week for three weeks in a row and then decreasing it by 30% - 50% during a fourth recovery week.

I started 2 months ago walking 15 min and walking 15 min. That wasn't too hard so the next week, I walked only 10 min and ran 20 min. Then I went to running 25 min and walking 5. After that, it was all running. I started having trouble with my knees so I had to adjust my training. I really started focusing on warming up and stretching properly (warm up for 5 min walking, stretch for 5 mins, and warm up another 5 min walking) and that made a load of difference for my knees. Also, per the advice of my Pilates instructor who has run a few marathons and had the same knee problems, I decreased the number of times per week I run and increased the distance so I give my legs more time to recover. I now run only 3-4 times a week.

When I plan my running for the week, I plan a shorter length, a medium length and a long run. I do it on the treadmill, outside on a flat paved trail, or through my hilly neighborhood. The treadmill has more shock absorption and allows me to monitor my speed and cadence better. The flat paved trail lets me work on my distance and speed and the hill work builds up my strength.

I don't try to add distance and speed at the same time and account for going a little slower over a longer distance. Going further distances makes me faster at shorter distances, which, in turn, will help me go faster over longer distances. I just don't try to do it all at the same time. I think I'm now going to incorporate more hills into my running so I can get better at that for my race.

Finally, I focus a lot on form and cadence. Last night, I kept reminding myself to speed up my cadence, shorten my stride and use my butt to push. It worked because the booty is about all that's sore.

Oh yeah, I've been slacking a bit on the biking and a lot on swimming. ;-) After all, my first challenge coming up is a 10k race, not a tri.

I've really got to get on the ball about swimming. It's just soooo intimidating to me. I've even thought about trying to get some coaching, but I can't find any TI coaches in the ATL. And now with hubby out of a regular job and doing work on his own, there's no money for anything so I'm just gonna have to wing it. C'est la vie!

Congrats to you too!

Great Great Job! There is no way in H-E-double toothpicks I could do that right now! And way to beat your goal time by TWO MONTHS! Wonderful! Keep it up!

Sue Ellen