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Runner's Training Tips: First 10K in 40 days!!

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    • CommentAuthorFree Membercspotbunny
    • CommentTimeApr 27th 2008
     
    cspotbunny
    Hello All, I signed up to run a 10k on June 7th of this year. I was very active in high schoold (x-country runner, field hockey etc) but have been largely stagnant since I left high schoold (9 yrs). SO, I started training for this 10k about 3 weeks ago and am running an 11.07 minute mile (today's run and it was 2.61 miles). I felt fresh and recovered quickly from this run. Problem is my runs are hit and miss...I'll have a great run, then a really crappy one (side pains, out of breath etc). I guess my questions are: Is it possible to reach my goal of being able to continuously run for 10k by June 7th 2008? And if so, could it be doable to do it in 60 minutes at the pace I'm progressing at? I am running three times a week with light strength training and some cross training in between run days with one rest day. Is this enough? Could I/Should I run for as LONG as I can on each of my runs or follow a prescribed distance per run? Sorry about all the questions, but thanks for your input and I'd appreciate ANY other advice! :)
    • CommentAuthorFree MemberLexB
    • CommentTimeApr 27th 2008
     
    LexB

    Hi There, I'm new to running so I'm sure someone more experienced will give you better advice. I run three times a week, one is a long run (go for your furthest distance - then each week add 10%), one a medium easy run and one a shorter fast run (for me now that's 12k long run, 8k medium run, 5k fast run/interval training). I do strength training twice a week, kickboxing twice a week and then swim on rest days if possible. The advice I got is that you should be increasing your distance and speed by 10% each (no more). Make sure you sleep, and give yourself rest days, take care of those knees and joints (I think you're about the same age as me, those 10 years have made a big difference). Stretch a lot.

    The day before a run I make sure that I don't drink any alcohol and avoid fatty food to avoid stitch/cramp. In fact I have pretty much cut out alcohol all together and have started really watching what I am eating. I'm also doing lots of core strength exercises.  I have come on leaps and bounds with the running and absolutely love it!

    Hope that helps, let me know how you're going!

    Lex 

    • CommentAuthorFree MemberLiquidPig
    • CommentTimeApr 28th 2008
     
    LiquidPig

    Hey CS,

     The short awnser i will give you is yes it is possible to acheive you goal. 

    The longer part is it will be lots of work.  At the point you are at right now I would just keep putting on the miles.  Only that will help at this point in time.  Also if you have the time add one or 2 more runs.  but i know how everyones life is busy and that may be hard. 

    I agree with Lex that you should have some sort of scedual on which run should fall on which day, but it may be a bit early for you to start worrying about that.

    • CommentAuthorFree MemberPretz
    • CommentTimeApr 28th 2008
     
    Pretz

    CS,

    I'm in a similar situation- I hadn't done anything athletic since running cross country in high school in 1999, and I only started training (about 4 or 5 days a week) at the beginning of March.  I did my first 10K last weekend and ran a 56:36, which I was pretty pumped up about.  The cool part was that the 10K wasn't too hard for me- I had already done the hard work, and the race was icing on the cake.  Training pays off.

    Lex and Pig gave great advice- build up your distance first, then mix in your long runs, speed work, and regular runs.  Runner's World has a "virtual coach" thing that should give you an idea of the distances and paces you might be doing on these runs, once you get to that point.  Throwing in a 5K race a few weeks from now might also help.

    Sounds like you're making a great start- stick with it and you'll definitely be able to run the whole 10K.  Good luck.

    • CommentAuthorFree Membercspotbunny
    • CommentTimeApr 28th 2008
     
    cspotbunny
    Thanks for the advice! I've pretty much cut out alcohol already as I learned the hard way that it impossible (for me) to train even a full day after drinking. In terms of nutrition and rest, I've made huge improvements since I started training - sleep is invaluable and so are carbs I'm finding! lol I will incorporate swimming into my cross training starting today. Since mileage is the name of the game at this point, does it sound wise to substitute runs for the weight training workouts or should I just add runs to the weight days? Is it safe for me to run 5-6 days a week?? By the way, the event I'm training for is pretty fun if you wanna check it out at www.uncoverthecure.org. Again, many thanks to you LiquidPig and Lex for getting back to me on this. I'm so excited about life again since I've started training and I can't wait to do more!! :)
    • CommentAuthorFree Membercspotbunny
    • CommentTimeApr 28th 2008
     
    cspotbunny
    Pretz you're making me feel more confident that it can be done!! Congrats on your 10k - I would absolutely LOVE to run a sub 60 minute 10k. Funny you mentioned throwing in a 5k a few weeks before - I registered last week to run a 5k race on Mother's Day which is at the halfway mark between now and the 10k. I'm hoping that it will be a confidence boost, and also will get me prepared to run in a group environment. I checked out Runner's World, but I'm not too familiar with the technical stuff on the training schedules. Were you RUNNING 4-5 days a week? Did you use one of the schedules from Runner's World? Thanks again for your encouragement and advice :)
    • CommentAuthorFree MemberPretz
    • CommentTimeApr 28th 2008
     
    Pretz

    CS- Looks like a really fun run.  I did a 5K two weeks before my 10K and it was definitely a huge confidence booster.  Looking back at my training schedule, I realize I usually ran 3-4 times a week (I'm just now getting to an occasional 5th run a week), but since I'm pretty lazy I didn't do any cross training; I hear this is the wrong way to do things.

    As for the Runner's World schedules, basically what I took from them (two weeks before my race) is that I should do one long "stretch" run a week with a rest after, and one faster run a week, filling in the rest with plain old running.  Perhaps some of the more experienced members of the forum can explain the schedules better.

    • CommentAuthorFree MemberLexB
    • CommentTimeApr 28th 2008
     
    LexB
    Personally I think 5-6 days is too much - you're asking for an injury! I started running before I started doing weights & cross training and I wouldn't substitute a weights session as I noticed a huge (positive) difference since starting. Plus I think working on building strength in all of my leg muscles is pretty useful in terms of avoiding injury and long term damage
    • CommentAuthorFree Membercspotbunny
    • CommentTimeApr 29th 2008
     
    cspotbunny

    Thanks for the awesome input everyone!  I think I'm going to try the boiled down version that Pretz suggested - I'll probably add one run bringing my total to 4 per week, including one speed and one long.  So far I've just been doing plain old runs with one long run per week.  I think I've got the tools for success with this run and I'll report back with my progress.

     Now the only BIG question remaining is.... What to wear for an underwear run?? Tongue out

    • CommentAuthorFree MemberPretz
    • CommentTimeMay 8th 2008
     
    Pretz
    How's the training coming along?
    • CommentAuthorFree Membercspotbunny
    • CommentTimeMay 13th 2008 edited
     
    cspotbunny

    Hey guys, I've been offline for a while but just checking in with an update (thanks for asking Pretz Smile). I had mentioned that I had signed up for a 5k and I just ran that on Sunday - Mother's Day. Did it in 27:12 with lots (of energy) still left in the tank. Cool I took it easy since it was my first event, and I wasn't sure how I would do running with 14,000 other people! I loved it and it's only spurred me on to continue with my training and push myself in my 10k training. I've got about 4 weeks to go to the 10k and I'll admit, I'm still a bit worried I won't have my endurance up by race day but I'll sure try!

    This site is awesome and I love the support. As always, tips are so welcome as I'm down to just under a month to the big day!

    • CommentAuthorFree Memberwestconn
    • CommentTimeMay 13th 2008
     
    westconn

    cspotbunny - Smart running...The best thing is to go just a bit hard in the first race to get a "baseline" of your fitness level.   You should aim for doing the same thing in the 10K.  Then (if you want) you can tinker with different programs to see if you can best those times in the future months.  Good going..

    • CommentAuthorFree Membercspotbunny
    • CommentTimeMay 14th 2008
     
    cspotbunny
    Thanks westconn!  Laughing
    • CommentAuthorFree MemberPretz
    • CommentTimeMay 14th 2008
     
    Pretz
    cspot- congrats on the great 5K time.  I did my first 5K two weeks before my 10K and ran a 28:30; my pace for the 10K was pretty similar.  Glad to hear you're still enjoying it- good luck.
    • CommentAuthorFree Membercspotbunny
    • CommentTimeMay 14th 2008
     
    cspotbunny

    I've had a bad two nights of sleep and didn't even do my scheduled training run yesterday so I was feeling bad about that.  I was gonna slack off again today but I went out and got my training done. I just got back and had to cut the run short but I did 4.36 miles (7k) in 42 minutes (but had to stop to walk twice (1 minute each) because I've got some crazy hills in my neighborhood). Anyhow, that's my farthest outdoor run to date and despite having to take two breaks, I'm feeling pretty good about that! Laughing 

     By the way, am I posting my training progress in the right spot or is there a different spot on the forum/site that I should post items such as this?

    Thanks

    • CommentAuthorFree MemberLexB
    • CommentTimeMay 14th 2008
     
    LexB
    you should join in on the 'official training thread' topic - it's a great, supportive little network and great motivation - especially when you read the posts from the top runners on there!
    • CommentAuthorFree MemberPretz
    • CommentTimeMay 15th 2008
     
    Pretz
    Keep on filling us in here, too, until the 10K- it's relevant to your initial question, and it's much easier for us to keep up if we don't have to wade through 100 posts on the other thread.
    • CommentAuthorFree Membercspotbunny
    • CommentTimeMay 20th 2008
     
    cspotbunny

    I'm afraid...very afraid...I am feeling pain just below my right knee...towards the inside of my leg! Yell I went for a run on Saturday (6.5k) at a steady, but relaxed pace...not too many hills and nearing the 6k mark, I felt a tiny bit of dull pain in my kee.

    After the run it was even more sore so I iced it and took an Advil. The pain has mostly subsided but I can definitely feel remnants of it when walking around! Frown Any suggestions on what it could be/how to handle this? I am down to under 3 weeks of training left before my run and it would really suck to have gone through all this training to be stopped just shy of the event by an injury! Cry Would a knee brace help or should I just tough it out? I'm supposed to run today, and I plan to, but I'd like to see what you guys have to say on the issue before I head out later today.

    Thanks!

    • CommentAuthorFree MemberD-Jammer68
    • CommentTimeMay 20th 2008
     
    D-Jammer68

    I'd probably leave the advice up to any "experts" around here, but from what I've read you are probably better off to take it easy than to push it. I would try to find some kind of aerobic exercise that you could do that would not cause your knee to hurt. That way you could keep up your fitness while allowing your knee to heal. I'd also scour RunnersWorld.com to see what they have to say about it.

     I've got less than 3 weeks to go for my first 10k, and I haven't run in almost 3 weeks. Unless you count vigorously walking my dog! But he's a short legged Corgi so he has no endurance. I think I just need to start back (I was sidelined by a serious asthma attack - allergy related). I'm kind of dreading it, because of the little amount of time. But I figure that if I can get myself to maintain a 9 min mile, I can get under an hour without a problem. I've run that far before, but it's been a while. I'm just going to have to do it.

     Good luck with the knee! Everything I've seen says that you're better off taking it easy than trying to push through it!

  20.  
    summerch1ck
    I had this same problem with pain right below my knee.  It would throb and hurt right after running.  As a first time runner, I thought I was done.  With the advice of my personal trainer, I was able to still work out, but he switched me to cardio that did not involve the pounding (elliptical, swimming, fast walking).  After about 3 weeks of this routine, my knee pain went away and I was able to continue to run...starting back slowly.  As my trainer told me...youwill have aches and pains during this process.  The key is to work through them in a smart manner.  Good luck to you! 
  21.  
    rpetreccajr
    Cspotbunny - This past January while training for a half marathon I started to get a similar sort of pain as you are describing. Just below and to the inside of my right kneecap. Tried ice, ibuprofen and a knee brace but for the next week it kept getting worse. Since my training was going well and I didn't want to spoil it by resting for several weeks, I went to see a sports med doc recommended by the training program I was participating in. Turns out that my kneecap was being pulled to the outside due to some muscle imbalance issues. I got into physical therapy for several weeks which helped to correct the imbalance. However, the most immediate relief cam when the therapist gave me a knee brace that has a bolster on the side of the kneecap. and showed me how to use it to apply pressure to gently push my kneecap back where it ought to be while I run. That brace made an immediate and tremendous difference for me. My pain level while running went from 4 out of 10 down to .1 out of 10 immediately. My advice is to get to a good running doc or PT and tell them what your goals are. While the doc might not be able to make things 100% in 3 weeks, he/she might be able to get you through the next few weeks without causing further damage to your knee or your dreams.
    • CommentAuthorFree Membercspotbunny
    • CommentTimeMay 22nd 2008
     
    cspotbunny
    Thank you guys so much for your tips, advice and support. It is SO crushing this close to the event to back off my training but I was forced to today. I have been off the knee since Sunday and tried to run today on the treadmill (dreadful weather right now) and I lasted 1 measly mile and had to stop because the pain/discomfort was at a point where I figured I was probably doing more damage than good :( I will try to get in to see a physiotherapist ASAP and investigate the brace thing. The pain today was just about "full knee" and top right of shin (muscle) Ugh...Anyhow, will try to stay positive and get to see a professional. I was up to a hilly 7.5k distance so hopefully if I rest it enough or brace the knee, I will be able to make it through to the full 10k (which isn't as hilly as the neighborhood I've been training in). Thanks again guys...will keep posted.
    • CommentAuthorFree MemberPretz
    • CommentTimeMay 29th 2008
     
    Pretz
    Good call backing off training for now- it would have been no good to go into the 10K limping.  People on Runner's World always say it's much better to be undertrained and healthy than overtrained and injured, so maybe it's not all a bad thing.  I hope two weeks is enough time for you to recover enough to run the 10K.  Let us know how it goes in a week.
    • CommentAuthorFree MemberPretz
    • CommentTimeJun 5th 2008
     
    Pretz
    Have you decided if you're running Saturday?
    • CommentAuthorFree Memberyopo
    • CommentTimeJun 5th 2008
     
    yopo
    Sorry, to interupt the discussion but I was wondering , i run fairly often around mayhbe 3 times a week if I can, but it is usually the same distance becuase i am going into my last year of Highschool, so we ahve a set distance for our races, and I was jsut wondering, how long after continuously running the same distance does the workout become useless? Like, I hear that your muscles get used to the workouts and so it becomes less work
  26.  
    cspotbunny
    Hey Guys, It's D-Day and I'm still wavering on which event to participate in. There's a 5k walk option, but I'm really not feeling too enthusiastic about that. My physiotherapist said that I probably could try the 10k, but that there's no telling what the results of that will be - either I'll be fine or not...so that's not too helpful. She doesn't recommend I do it, but she said if I have my heart set on it and will be devastated if I don't try, then I could probably give it a shot. I'm getting myself all worked up as the event starts in about 5 hrs and I'm totally 50/50 split on whether to try running the 10k or not. I'm rationalizing that I guess I could do a run/walk of the 10k if pain sets in!? Grr..I'm SO mad that after all the training I've done, there's a good chance I won't be able to complete my goal!!! To top off the predicament, it's a yucky, rainy 10 degrees celcius with high winds! lol I've been going to physio for a couple of weeks now and my therapist thinks the issue is due to a lack of development of the support muscles around my knee area for which there is no quick fix - just have to work on strengthening them. I just want to say thank you all again for your support, advice and encouragement! I will keep you posted on what happens - wish me luck!!
  27.  
    cspotbunny
    I did it! I ran the full 10k and in 1:01:15!!! Not bad for my first ever I think! My "problem" knee was just fine...my other knee, however wasn't! I've got sharp shooting pains in the left knee after the run, but to be honest I'm just so stoked that I completed the run (and in a respectable time) that I'm not too bummed out about the pain. Thanks for all the support guys and now it's just recovery time. :)
    • CommentAuthorFree MemberKajsaT
    • CommentTimeJun 9th 2008
     
    KajsaT

    Just read this thread today and just wanted to say well done on the 10K. I was reading through it and it was like a book, needed to find out what happened in the end!

    Again, well done! :)

    • CommentAuthorFree MemberPretz
    • CommentTimeJun 9th 2008
     
    Pretz
    Congrats on doing the 10K.  Finishing just over an hour after having to stop your training a few weeks ago is great.  Now the only question is: what did you decide to wear?
  30.  
    rpetreccajr
    Congratulations on completing your race!

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