SP Premium
Walking Guide
Group photo
Author:
MAGNOLIA416's Photo MAGNOLIA416 Posts: 5,548
12/2/13 9:00 A

My SparkPage
Send Private Message
Reply
Thanks for your support! I ran the Tannenbaum 10K yesterday in 01:20:37. It's not a great time but better than I thought I'd do. It was a lot of fun!

My next race is Dec 29, I'm not going to slack off on training for that one!

If you don't like the road you're walking, start paving another one!

Dolly Parton


 current weight: 128.2 
145
140
135
130
125
MAGNOLIA416's Photo MAGNOLIA416 Posts: 5,548
11/22/13 4:03 P

My SparkPage
Send Private Message
Reply
Excellent thank you, I'll try that!
(And I'll remember this panic so I don't sabotage my next race!)

If you don't like the road you're walking, start paving another one!

Dolly Parton


 current weight: 128.2 
145
140
135
130
125
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,277
11/22/13 1:56 P

My SparkPage
Send Private Message
Reply
At this point, the best strategy is to go into the race well recovered. However, that doesn't mean no running but rather nothing too long or too hard. If it were I, I'd aim for at least three runs a week around 3 miles each at training pace, i.e. at a pace that is conversational. I might also throw in a few strides, i.e. very brief, controlled accelerations. And get plenty of sleep.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


560 Maintenance Weeks
0
140
280
420
560
MAGNOLIA416's Photo MAGNOLIA416 Posts: 5,548
11/22/13 1:32 P

My SparkPage
Send Private Message
Reply
Hello! Thanks!

Yes I've run 10K about once a month since May. Always slowly! 77 min was my fastest. I've only been running for 1.5 years, and have never been injured from exercise.

I know I'll cross the finish line and that I'll have to take walking breaks, I'm ok with that. But do you have suggestions on how best to prepare in the next 9 days?

I'll take the day before the race as a rest day. I did Zumba last night and tonight I'm going to yoga and hitting the treadmill. I've never run on a treadmill before! But it's going to be -2C (28F) so a bit cold and it'll be dark. I'll run 5K on the treadmill if I can figure out how to use it!


Edited by: MAGNOLIA416 at: 11/22/2013 (13:36)
If you don't like the road you're walking, start paving another one!

Dolly Parton


 current weight: 128.2 
145
140
135
130
125
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,277
11/22/13 12:01 P

My SparkPage
Send Private Message
Reply
It depends on many factors. A big one is pace. The faster you run, relative to race pace, the less distance you can cover. Next is the question of running base, how well adapted your muscles, tendons, ligaments are to the pounding that running gives them them. That is usually the most limiting factor for an untrained runner, not cardio. If you have a solid base of running several times a week over the past year and have just not run much in the current month, then you would probably still have the critical base. Another factor is how old you are and the length of the race itself. Also in question is how susceptible you are to over use problems like shin splints, runner's knee or ITBand syndrome -- have you had problems with these before?

So it is really difficult to generalize. Have you run a 10k before?

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


560 Maintenance Weeks
0
140
280
420
560
ALL4THEMUTTS's Photo ALL4THEMUTTS SparkPoints: (0)
Fitness Minutes: (29,888)
Posts: 1,852
11/22/13 11:29 A

My SparkPage
Send Private Message
Reply
Sorry about the standard v. metric.

General thinking is you can always manage 50% over your longest run, ie half of 6 would be 3, so 6+3=9. If you just focus on the numbers, the unit of measure doesn't matter! ;)

Working theory - gets a little harder to prove at longer distances, but if you can comfortably run 6-7k, 10 should be fine.

I forget what conventional wisdom says about how much one can run. I thought my Dad used to say you can manage twice your longest run, but I believe that is way high. I'll not be testing that notion, at any rate. Anybody else remember the 'cw' rule on this one?

Laura
______________________________________
On no account brood over your wrongdoing.
Rolling in the muck is not the best way of getting clean.
~ Aldous Huxley
______________________________________

~~I shed 56.8 lbs in 2008, and 20.6 in 2009!!! Happily maintaining!!!~~
My ticker represents my Maintenance range!!!
(Reset July10, 2009)


 current weight: -0.5  under
5
2.5
0
-2.5
-5
MAGNOLIA416's Photo MAGNOLIA416 Posts: 5,548
11/21/13 5:39 P

My SparkPage
Send Private Message
Reply
I love that I can ask strangers online a question and I actually get helpful responses! Thank you!

TRILLIUM22 Ė good idea, I guess thatís sort of what negative splits means? I do have a bad habit of letting myself run too fast at the beginning because I get caught up in the adrenaline at the starting line! And then not having enough ďgas in the tankĒ for the end of the race! Iíll try what you suggest!

ALL4MUTTS thanks for breaking down those time targets! I donít really know what a mile is (Iíve always used metric) but I think Iíve converted it right.

LIVE2RUN4LIFE this month Iíve run 5K twice (very slowly) and 4K once.


If you don't like the road you're walking, start paving another one!

Dolly Parton


 current weight: 128.2 
145
140
135
130
125
CATARINA_CERISE's Photo CATARINA_CERISE Posts: 2,660
11/21/13 4:53 P

My SparkPage
Send Private Message
Reply
Hey that's sage advice! I found that each timei took a walk break it was that much harder to start running again benefits my legs would get tighter. I'll have to remember that!

Happiness with when what you think, what you say, and what you do are in harmony. ~Gandhi


1,213 Days since:  drinking and/or drugging
0
312
625
937
1250
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,277
11/21/13 4:25 P

My SparkPage
Send Private Message
Reply
How much have you actually run in the last month? How long is the longest run?

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


560 Maintenance Weeks
0
140
280
420
560
TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
11/21/13 2:08 P

My SparkPage
Send Private Message
Reply
I'd add that if you are going to walk part of the 10 k start with some of the walking early. You will be slower overall if you run until you are exhausted and then start walking because you can't run anymore. Much better to include walk breaks in the beginning and extend the distance you can go before exhaustion sets in.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
0
6.25
12.5
18.75
25
ALL4THEMUTTS's Photo ALL4THEMUTTS SparkPoints: (0)
Fitness Minutes: (29,888)
Posts: 1,852
11/21/13 1:26 P

My SparkPage
Send Private Message
Reply
I was referring to miles... 6 miles being close to the 10K mark.

Figure this. Most people (most, not all) can walk a mile in twenty minutes.
You need something just under 13 minute mile average to beat the 80 minute goal.
Depending on where you train (9 minute mile, 11 minute mile, what have you...) is going to determine whether you can meet this goal.

If you walk three of those miles at :20, you are going to have to hustle big time the other three to make that goal. Or just jog/walk the whole thing to keep it consistent. Better for you in the long run that way (pardon the pun). This, not knowing your normal pace(s)... ;)


Edited by: ALL4THEMUTTS at: 11/21/2013 (13:33)
Laura
______________________________________
On no account brood over your wrongdoing.
Rolling in the muck is not the best way of getting clean.
~ Aldous Huxley
______________________________________

~~I shed 56.8 lbs in 2008, and 20.6 in 2009!!! Happily maintaining!!!~~
My ticker represents my Maintenance range!!!
(Reset July10, 2009)


 current weight: -0.5  under
5
2.5
0
-2.5
-5
MAGNOLIA416's Photo MAGNOLIA416 Posts: 5,548
11/21/13 11:06 A

My SparkPage
Send Private Message
Reply
SDLOV3R we posted at the same time! I will definitely walk part of it! I'm not a strong athlete, never have been (have heart problem) so even when I train regularly I take walking breaks. I like your story about the half marathon ... and 2.5 hours is a decent time!

I'd just like to do the 10K in less than 80 mins and am wondering what kind of cross training and how much running I should do in the next 10 days.

Clean diet and lots of sleep for sure!


Edited by: MAGNOLIA416 at: 11/21/2013 (11:09)
If you don't like the road you're walking, start paving another one!

Dolly Parton


 current weight: 128.2 
145
140
135
130
125
MAGNOLIA416's Photo MAGNOLIA416 Posts: 5,548
11/21/13 10:56 A

My SparkPage
Send Private Message
Reply
Thanks!

There are no good reasons for why I torpedoed my training, just the general it's cold, I'm tired and busy reasons. And I've been using up yoga passes I'd already paid for so I've spent my exercise time on yoga not running for a few weeks.

ALL4THEMUTTS are those numbers in kilometres or miles?

I did an aerobics-type class at the gym this morning and I'll go for a run tonight.

If you don't like the road you're walking, start paving another one!

Dolly Parton


 current weight: 128.2 
145
140
135
130
125
CATARINA_CERISE's Photo CATARINA_CERISE Posts: 2,660
11/21/13 10:56 A

My SparkPage
Send Private Message
Reply
This might not be appreciated by the more serious runners but you can always walk. How in shape do you think you are? I do a 5k or 10k every month but never run aside from those (can run both distances no problem). Signed up for a half marathon with the intent of training but only got halfway through the program and the fell off that Wagon. I ran the half anyway, thinking "I just hiked 11 miles for the Tough Mudder, I'll be fine". I did do some walking intervals and crossed the finish line in just under 2.5 hours. I was in pain! But I made it. Just Guage what you think you can do and go from there. I knew I could do 8 miles so I just pushed myself an extra 5 and took breaks when I needed them.

Happiness with when what you think, what you say, and what you do are in harmony. ~Gandhi


1,213 Days since:  drinking and/or drugging
0
312
625
937
1250
TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
11/21/13 10:42 A

My SparkPage
Send Private Message
Reply
You generally hear that it takes 10 days to benefit from training. As the previous poster said who knows since lapsed training can mean several things

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
0
6.25
12.5
18.75
25
ALL4THEMUTTS's Photo ALL4THEMUTTS SparkPoints: (0)
Fitness Minutes: (29,888)
Posts: 1,852
11/21/13 10:39 A

My SparkPage
Send Private Message
Reply
not knowing your base, or your plan, or how much you digressed it is hard to say.
If you can comfortably run 4, you can manage 6 no worries. Especially at an event, because the communal energy tends to pull you along.

If you can't comfortably run 4, or 3 for that matter, you may want to chalk it up as a donation, and ask yourself why you torpedoed your training. Again, not knowing all your particulars, this may be out of line. In which case, I should probably not be commenting at all. ;)

Have a good run - race or not!

Laura
______________________________________
On no account brood over your wrongdoing.
Rolling in the muck is not the best way of getting clean.
~ Aldous Huxley
______________________________________

~~I shed 56.8 lbs in 2008, and 20.6 in 2009!!! Happily maintaining!!!~~
My ticker represents my Maintenance range!!!
(Reset July10, 2009)


 current weight: -0.5  under
5
2.5
0
-2.5
-5
CD2854415 Posts: 11,837
11/21/13 10:30 A

Send Private Message
Reply
You can't suddenly get ready for it if you are unprepared. Maybe go for a few 4 mile runs, and you should be okay on race day. It won't be your best race, but it will get you through.

MAGNOLIA416's Photo MAGNOLIA416 Posts: 5,548
11/21/13 10:25 A

My SparkPage
Send Private Message
Reply
Dang, I did it again! I got off track with training and now I'm not ready for a 10K I registered for on Dec 1. What would you recommend I do to prepare?

If you don't like the road you're walking, start paving another one!

Dolly Parton


 current weight: 128.2 
145
140
135
130
125
Page: 1 of (1)  

Report Innappropriate Post

Other Runner Girls United General Team Discussion Forum Posts

Topics:
Last Post:



Thread URL: https://wfl.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x28100x55715958

Review our Community Guidelines