10k...not so much

firepixie

HI All,

I had a mini goal of running 10k without stopping, by the end of this month. I went out last night and ran a circuit that took me about 40 minutes, so I decided to do it again. I was so sure when I got home that I had run at least 10k, I was out for 1hr 20minutes. I jumped in my car ad clocked it...9.9k! I shook my steering wheel and yelled. If I had known I was so close I would have kept going. And boy am I slow! I felt like I was running faster than that. I thought for sure I would be closer to an hour for 10k. Sucks! I will run it again on the weekend and see where I am, oh and I'll add in another 0.1k to actually make it 10k. Grrrrrr!

misty589

congrats! that's fabulous!

what a stinker for that last 100 m though eh? oh well now you KNOW you can do it

firepixie

Thanks, stinker wasn't the word I used, though!:mad:

MacMadame

If you want to increase your speed, try doing intervals ...

I run 3x a week. One speed/interval workout, one tempo workout, and one long workout.

For the speed workout, I do things like 1 minute on, 1 minute recovery for 20 min. (I'm working towards a half-marathon though. For a 10k, 10-15 min. would probably be plenty.) Or I go to a track and do ladders and farklets.

Then one run at about half the distance at a faster pace than I want to go for the distance (in your case, you'd do 2-4 miles about 30 seconds over your desired 10k pace) and one run bulding up to the distance at 30 seconds slower than my predicted race pace. Since you can already run a 10k, I'd just concentrate on running it a bit faster each time for the long run.

Jennplus2

I ran for the first time in like 7 years and I thought I would die!

Great job, you go girl!
I will try again once it cools off a bit

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mandyibiza

Well done, nearly there.. You will do it and the more you do it the faster you get. Soon you will be doing it in under an hour! Keep up the training..:happy:

mommared53

I'm all kinds of impressed that you ran a 10K! Good job! :flowerforyou: :flowerforyou: :flowerforyou:

LuckyLeprechaun

the fact that you just did it, and you're gonna do it again this weekend speaks VOLUMES about your abilities.

I did a 5K, and then a 10K. The 10K almost killed me, and it took me an hour and 43 minutes. So you're not that slow!!!!

Keep it up, you're doing GREAT!

mandyibiza

Try this website its free http://www.activetrainer.com/ ive just started using it, its good to track your fitness activities and has lots of free training programmes..
Good luck and well done, you will be doing half marathons soon :0)
A year ago I could not run , I have since done half marathon and run about 3 or 4 10k runs a week in under 50 mins, so keep with it, my first 10k run was about 1hr 15 !

Azdak

Given the variability of car odometers, I wouldn't assume it was only 9.9K--I'd give myself credit for the 10K anyhow! (what's 100 meters among friends).

Don't worry about a slower time for now. "Capturing the distance" is a crucial first step. Keep your training focused, try some intervals (described in another post) and you WILL get faster.

I got back into focused running after a long layoff (and substantial weight gain) back in March. After six weeks, I tried running a "performance" 5K on the treadmill. At the time, I was barely able to run 30 min non stop--my time was 30:04 and I felt like I was going to die. I have done it 4 or 5 times since then. Not only have I gotten the time down to nearly 27 min flat, but I now routinely run 5K in 29 min or so as part of a 10K run--and usually run the second 5K 30-45 sec faster.

Sometimes it's like that scene in Star Wars VI where Yoda uses the force to lift Luke's sunken spaceship out of the swamp. Luke said "it's impossible" and Yoda replied "that is why you failed". It's tricky-- we have be prudent about our workouts, but without setting too many limits.

firepixie

Thanks for the support and info, everyone. I will will work on the intervals. Boy do I need some orthotics, though. My knees ache a bit today. I haven't made the time to get them, but I will now.

Thanks again!