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10K Training Program Update

Friday, July 30, 2010

As a part of the DONE Girls' Fun in the Sun Challenge I have decided to train to complete a 10 km run. The decision to participate in this challenge was an easy one for me since I had already decided to attempt this training plan on my own. I needed a new challenge and something to work towards after completing the C25K training program. As a part of my employer's healthy living program they offered all employees the opportunity to participate in one of the Running Room's online training programs free of charge. As a part of this online training program it provided a ten week training program to build up endurance to run a 10K race using the Stanton method of run ten, walk one. However, after completing five weeks of the training program I had to give it a rest due to a knee injury. It was incredibly frustrating and disappointing due to my Type A personality. I wanted to be able to complete the program as planned, perfectly, without delay. Instead I had to rest for a full two weeks without any training, and I was ready to start training again just at the start of the FITS challenge with a new plan.

My knee injury has slowed me down, but I am slowly building up my endurance again. If all goes well, by the end of the FITS challenge I should be able to run 10 km at a steady pace using the Stanton method. This is based on me amending my original Running Room training plan. I now only run at most three times per week and have at least one rest day in between running days. So far my training has been going well. I have managed to fit in all of my planned training sessions, but it has been hard on the weekends. Summer is a busy time, especially on the weekends, and to find the extra time to fit in an hour long run when the heat and humidity isn't too stifling has been hard. There have been both early morning and late evening runs to try to fit them in.

I have found that running in the early morning is definitely harder on me. My run times in the morning have been longer and my motivation definitely isn't as strong. This confirms what I already believed about myself, I am not a morning person. It doesn't help that if I have to run before work, I don't have time and it upsets my stomach to eat right before I leave for my run and my energy reserves are low. So, evenings have been key to successful runs, especially when there is a little bit of a breeze, no bugs, falling temperatures, and I've eaten supper at least one hour before my run to restore my energy reserves.

Since I have approached my revised training program my knees haven't been bothering me as much. This slower, extended training program rather than what was proposed by the Running Room's system is definitely working and my run times are improving too. However, not pushing myself too far too fast and overtraining has been difficult, but I know it is better for me in the long run. Every once and a while my knees will tweak with pain, but I just slow down to a walk until the pain is gone and start paying more attention to my running surface, making sure that I stay on the most even terrain. Tonight I completed a 8 km run for the first time. It was supposed to be a long, slow run. My knees are now a little bit stiff, but there wasn't any pain. I guess I'll find out tomorrow if extending my distance caused any problems. Fingers crossed that there is no additional pain or stiffness and I can continue with my training program as planned.
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Member Comments About This Blog Post
    My fingers are crossed for you too!!
    emoticon emoticon emoticon emoticon emoticon emoticon
    4022 days ago
  • AMBER281
    Glad to hear that things are working out for you!! Good job on changing your training schedule to allow for your knee to properly rest in between runs!
    4024 days ago
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