Happy Friday!!! Let me start out by talking about my awesome run today! It was a perfect day! Sunny and cool. I was aiming for between 13-15 miles at an 8 minute pace. According to the training plan I am following my goal pace actually should have been about a 7:48 pace. I wasn’t sure I would hit that because I had missed a few days and slowed up my pace a bit when I wasn’t feeling well.
I did 15 miles at a 7:51 pace and was thrilled with it. I felt good at the end too and finished fast. Last 5 miles: 7:30, 7:40, 7:40, 7:25, 7:29. These runs are always great confidence boosters!
Onto part 2 of my series. Now that you have gotten started, what do you do if you are thinking about a race? Sign-up for one!!! If you are even feeling a bit de-motivated, sign up for a race!!! You can always do it with a friend or by yourself. You will probably meet some great people at any race you do! Don’t be nervous about it, if you have never run a race then the goal is to finish one :)…you can always walk if you need to.
I used to never see why people would pay money to run a race when you can run for free anytime. Then I ran my first race. There is just something so fun about running races!
I LOVE this!
If you have never run a race before and are just getting started I would look for a 5k in your area. If you go here: http://www.runningintheusa.com/Default.aspx
you will be able to search for races in your area. If you are looking to just do a race for fun , you can do it on training 3 days a week. Do an easy day, a hard run and a long run. The distances will depend on the distance of the race. If you are training for a 5k try to get in a 3 mile long run before the race, but the rest of your long runs can be right around 2 miles (remember if you have to walk, then walk and on’t beat yourself up about it! 🙂 ). For your easy runs start at a mile and work up to 2. For speed do 1/4 mile repeats working your way up to 4 of them. Make sure on your hard days to do at least a mile warm up and cool down.
You can pretty much keep the same plan for a 10k, but get up to a 5 mile long run. Again, this would be the minimum, I would really try for 4 days of running a week. Give yourself 6-8 weeks to train so you can ease into the distances and avoid injury. Just remember to have fun with it. You want to set goals, but don’t beat yourself up if you have a bad run or have to change your workout.
For beginners I LOVE Kara Goucher’s book Running For Women (sorry men….but you can follow the same basic plan that the women do 🙂 ).
Anyone else have a long run this weekend?
Anyone in marathon training right now? I am booking our hotel for Oct as we speak!!!!