Tuesday, March 10, 2015

10k News, Tough Workouts & Training for the Upcoming Week!

I'm going to kick off today's post with some exciting news - this year's Rock 'n' Roll Chicago event is adding a 10k race! Although I was originally planning to do the half marathon, I'm switching down to the 10k. As Coach Matt said, it's not often you get the opportunity to run a fast 10k race. And with Chicago's flat course and loads of spectator support, it will indeed be a fast race!


So, in other news, while running last weekend, I realized ... my first goal race in 2015, the Door County 5k, is just eight weeks away! Right now, I'm feeling pretty good about training so far. My last race was solid and I've completed some really tough workouts, including these two:

2 x 14 minutes @15k pace - You would think running at 15k pace wouldn't be that hard, but the longer intervals are what got me. My legs weren't the freshest since I did this race on a Tuesday after racing on a Sunday. I ran the first 14-minute interval at the faster end of the range Coach Matt gave me and paid for it during the second interval. I had to dig pretty deep to stay within the pace range but somehow made it through!

2 x 2.25 miles @5k pace - This one felt a bit like doing two back-to-back 5k races. Or at least the type of effort I imagine it might take! During the middle of each interval, I got a half mile break in the pace but then immediately after had to kick in the last half mile of the interval. It was an interesting workout and great practice for kicking in the end of a race. I think it definitely paid off during my last 5k!

As for this week, it's more of the same. And by that, I mean consistently getting in the miles ;)

Here's this week's plan:

Monday: 6 mile run; TRX Cardio Circuit + Strength Training
Tuesday: 8 mile workout
Wednesday: 5 mile recovery run; Y-Fuse + TRX Cardio Circuit
Thursday: 6 mile run; Y-Blitz + Strength Training
Friday: Rest Day
Saturday: 10 mile run
Sunday: 5 mile run

Total: 40 miles

I'm guessing these miles and workouts will make for one very tired girl :) I hope you all have a wonderful week! I'll end this post with my questions for you:

  • What recent workouts have left you tired but satisfied?
  • Do you like racing 10ks? Why or why not?
  • Random: What is the most delicious thing you've eaten lately?

I'm in the middle of Shamrock Shake season - one shake per weekend!

- ST

14 comments:

  1. You had a great week of workouts!! I would really love to do a TRX class, I have done them in the past and they are so great--but there are none now that work with my schedule. I like 10ks better than 5ks because it usually takes me a few miles to warm up and hit my groove, and 5ks can be so painful! HA! Enjoy your Shamrock Shakes!!

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    1. I agree, 5ks are super painful! It must be the masochist in me, but I really love the pain :) 10ks are a great compromise though because you get to run fast - but don't have to hold the pace for as long as a half marathon!

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  2. I keep forgetting that it's Shamrock Shake time so thank you for the reminder. :)
    Awesome week and your upcoming plan looks great! I'm feeling tired just looking at it! I do love racing 10Ks but there aren't a lot of them around here. I'm missing my favorite one this year because it's so close to the end of my training cycle which makes me a little sad.

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    1. I wonder why there are not more 10k races - they are rare in my area, too. There should be more of this fabulous distance :)

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  3. I made sautéed veggie tacos last night that were so good!
    10ks are tough for me. I love long distances where I can settle into a groove. I feel like I stay uncomfortable during 10ks.

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    1. That sounds delicious, Jen! I hope the recipe is going to be featured soon on your blog :)

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  4. I love a good 10k! I oddly haven't run a 10k in many years, (at least in a race) I may just have to change that!
    Looks like you have a great 40 mile week going, that is awesome good luck with all the miles!

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    1. Thanks Kristy! Definitely run a 10k if you find one in your area. It's not the most common distance, at least in MKE!

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  5. I'm actually not a fan of 10K's. Since I've been running marathons I don't find that I get warmed up until 8-10 miles! I love the 10 mile distance!

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    1. I have never run a 10-mile race but my coach says it is his favorite distance! I'll have to find one near me to give it a try - I like the idea of a race that's a bit longer than a 10k but also shorter than a half!

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  6. I love that more races are adding 10k options for runners. It gives so many more people the opportunity to participate in major races.

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    1. I agree! My mom wasn't going to run Chicago this year because she didn't want to do a half marathon but now with the 10k addition, she's in :)

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  7. Whoa, just looking at those made my legs tired ha! You go girl! No wonder you did so good in your last 5k if you're pushing through workouts like these. Great job!!

    I love 10ks! :) I like them because 5ks feel like my legs are out of control haha and they're good training for half marathons, but...my goal this summer is to just not race as many, but have some really good quality and fast ones. Super speedy speedwork kind of intimidates me, but I have to get over it at some point, right? :)

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    1. I am sure you will have some extra speedy 10k races this summer! I've never done super short and speedy interval workouts but I think it would be fun to try at some point. The most intimidating workouts to me are the longer ones. The 2x14 minutes was my idea of a scary workout :)

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