The 10k training plan is ready! Research done from ones in magazines like Men’s Running (which conveniently enough this month has a section on 10k training) and some online plans I’ve found. 4 runs per week starting next Monday – my birthday – and lasting for 8 weeks. 244 training miles and 6 and a bit race miles, a nice round 250 in total.
The 4 weekly runs are:
Intervals or tempo
With distances building up over the first 5 weeks and then dropping back slightly, and focusing then on the actual 10k distance (and pace). Again some cross training in there with karate – for core and stretching. 2 sessions of karate a week most weeks, cutting back to one and then none in the last few weeks, focusing more on the running and getting enough rest days in.
Long runs up to 12 miles – nice and easy! And tempo and interval runs (at threshold level) up to 10 miles. Again all building up over the first 5 weeks.
Sounds good and again it’s about pace – and this time running at my target pace. What’s my target pace? Good question – that’s the next goal to figure out. The 10k run I did last week was at 7 minutes 14 seconds per mile. Would like to improve on that. 7 minutes per mile – just under 44 minutes?
A good link here to what the different types of runs are – all these new terms can get a bit confusing. And these descriptions are care of “full potential” by Keith Anderson (a pretty awesome marathon runner – around 2:17). Kenyan Hills, Threshold Runs, Long Runs, Fartlek and more all here!
First one this year – and for this marathon training – done this morning. And did I forget how hilly Richmond Park actually is or what? Slightly different route to the last long runs in Richmond Park – pretty much going the other way round the park. Which turned out to be the hillier way round (is that a real word?).
It seems such a nice park when you get in and start running round, but there are many killer hills. Elevation changes of over 50m along route and some very quick changes, i.e. short steep hills. And then some long not as steep ones thrown in. All good training.
Pace was around 10% slower than planned marathon pace – which is good – but just found out it was a slower pace than back in 2009 (though the route was different and hillier as mentioned, and I did a 10 mile run yesterday, so little time to recover). Do need to leave longer gaps before the long runs.
Early start this morning – out for 8am – but then back before 11am and the rest of the day still ahead (and you’ve done a 20 mile run already). Great way to start the weekend. Hunger levels have been something else today!
My 22 week training programme started on 21st November officially – and I’ve been doing 3 or 4 runs per week, plus 1 or 2 karate sessions per week (my cross training). Up until mid-September my running schedule was 8 x 3.2 mile sessions per week (my commutes) at a slow pace – all the same, nothing pushing me; not great.
As of today the marathon training total is just under 368 miles, an average of 28 miles per week. By a complete fluke, my total for the same period back in 2009 was virtually the same – literally to within a mile or 2. Very different plans – far more focused on quality runs this time, and less just on mileage.
Longer run breakdown so far:
1 x 18 miles
1 x 17 miles
1 x 16 miles
1 x 13.1 miles
1 x 12 miles
1 x 11 miles
10 x 10 miles
And my favourite distance is 10 miles – by a mile!
Forget tennis elbow, runners nipple is an official long distance running injury and it hurts. It even has it’s own Wikipedia entry – under the official title “Fissure of the nipple“.
The first time you get it, you’ve no idea until you’ve finished running and look down at your t-shirt and see the blood. And then it hurts (and even more when you get a shower afterwards). All being well you’re not wearing a white running top.
For men it’s even more frustrating, why should they bleed? They seem to have no purpose or use but they still bleed and hurt – rubbish.
Once you start building up the mileage (runs an hour or longer or thereabouts) you’re into runners nipple territory and a little prep before your runs help big time. Good old Vaseline helps and for me 90% of the time stops it happening. Longer runs just mean more Vaseline. And worst case it doesn’t happen as bad.
You can buy – more expensive – branded goods like “Body Glide” and they work just as well, and according to the labels are better than plain Vaseline. Personal preference really. Some theories about one reacting to cold and water worse but I’ve never noticed. You can even go as far as nipple covers or guards, small plasters, though these can move and come off. For ladies, good sports bras can really help. Decent running tops help as well – as the materials don’t rub as much.
On the London Marathon route, the helpers – including 1st aiders – around the course, have jars of Vaseline to use as you run round.
Not a dangerous running injury as such but can be painful so a bit of prep before your run is well worthwhile.