I had taken a week off from running since the Tuesday after my 5K. Not intentionally, really, just my body demanding some R&R. I spent the week eating whatever I wanted and drinking more beer than I should have. No regrets – I needed a break. In between doing work for Changin’ Time, participating in the Great Cloth Diaper Change, and renovating our new rental, I managed to carefully devise my 10K training plan. Don’t worry, I’m still running with Hal.
There are several big changes that I knew I had to make based on my 5K training.
1. Integrate strength training into my program. Stronger legs and core can help a struggling runner keep proper form, especially when they’re at the point of fatigue. Maintaining proper form can even keep a runner from feeling fatigued too quickly. (I can’t find the exact article where I read this, but it was at somewhere on Runner’s World.) With my 10K program, I am going to be doing strength training 3-4 times a week along with cross training 2 times a week. I even played around with some basic strength moves yesterday to see where my skill level is.
But, then it got awkward when customers started coming in and I was grunting around in the office. I’m even a little sore today, so I guess a little bit is better than none at all!
2. Run more. To quote Christina, “Three days a week ain’t cuttin’ it.” After nine weeks of training, I still struggled, and it was clear to both of us that I needed to run 4-5 days a week. My 10K program has 3 days of running. This first week, for example, looks like this: 2.5mi run today (Tuesday), 2 mile run on Thursday, and a long run of 3 miles on Sunday. For the first few weeks, the only distance that increases in the long run, eventually building up to 5.5 miles the week before my 10K. I plan on integrating some easy runs into my cross training, just so that I build a good mileage base.
Today was my first day back to running. I took it slow and I’m happy with how I did.
It might have had something to do with the cool temperatures and the absolute bluest sky I’ve seen in a long time.
3. Stop eating crap. Every time I say that, there’s this little voice in the back of my head that says: “Obvi,” and rolls its eyes. But, its not always as easy to follow through with as it to say. Processed foods are extremely tempting and easily accessible; so is grabbing a bite during the few minutes of down time we have in our hectic lives. For the most part, the junk food is out of our house (which I hear about by someone who isn’t training for a 10K and is wondering where all the snack food is). I’ve noticed that the rumors are true: when I have healthy food within reach, I am more likely to grab healthy food to snack on. In fact, I even noticed that one of my old favorite snacks (tortilla chips & salsa) didn’t even taste good to me anymore. Isn’t that weird?
As usual, I’ve been turning to Pinterest for healthy dinner ideas. Last night, I made chicken and kale stuffed ‘bella caps. The chicken mixture included shredded chicken, olive oil, lemon juice, salt, pepper, Alouette creamed cheese pats, shredded Parmesan cheese, and kale. I topped it with a little more shredded cheese and baked them. She♥ did NOT like them. At all. Perhaps because she expected it to be spinach and upon tasting, realized it was kale and it was just all off.
I, on the other hand, wish I could eat them every day.
So, those are the three big changes that you’ll be hearing me
complain talk about over the next 8 weeks. I’m going to try to keep up with weekly updates about my progress. I don’t want to jinx a potential “Fitness Friday” series because obviously my “Fish Friday” series has been a total bust for the last two years! (I can’t help it if I live a mile away from the best lenten fish fry in the entire city, Holy Angels Fish Fry!!