Philly 10K Training Week 1 Recap

By Janelle @ Run With No Regrets | injury prevention

Jul 29

Hey, I hope you’re enjoying your week so far!  It has been incredibly busy for me so far and it’s only Wednesday!  I hope you had a great weekend…unfortunately, I had a root canal late last week so I’ve been ingesting antibiotics and pain pills for the past several days…fun times!

Since it’s Wednesday I’m linking up at Wild Workout Wednesday with Annmarie at The Fit Foodie Mama, Angelena Marie at Angelena Marie: Happy, Healthy & Balanced, Sarah at Creating Better Tomorrow, and Michelle at Fruition Fitness!  Today I’m going to talk to you about training for the Philly 10K, coming up at the end of August!
The Fit Foodie Mama

Week 1 of training for the Philly 10K! #runchat #sweatpink Click To Tweet

Check out this week's training recap for the Philly 10K

Philly 10K Training:

My next race is The Philly 10K on August 30.  Since finishing my spring racing season with the 1/2 Sauer 1/2 Kraut Half Marathon, I was in a brief “hiatus” from running since I was only running twice a week or so.  Well, now I’m back in training mode!

Once again I’m working with Coach Kristy from Run the Long Road Coaching.  This is my 3rd training cycle with her and I’m really excited to be getting back to business.  Things have been going really well, especially this year!  So I’m looking forward to taking things up a notch and gearing up for the fall!

Here’s a break out of my weekly running schedule:

  • One Easy Run – 3 miles (11:00-11:15 pace)
  • One Speed Work Run – 4-5 miles, either intervals or fartleks (9:20-9:40 pace)
  • One Long Run At Easy Pace – 5-7 miles (11:30 pace)
  • One Easy Run Followed By Four 30-Second Strides – 3 miles (11:00-11:15 pace)

My immediate focus right now is the Philly 10K, but I still have to finalize my fall training schedule….seriously!  I really want to run a half in September, but the timing isn’t looking great.  When I finally figure it out, I’ll be sure to let you know!

Week 1 Workouts:

Tuesday 7/21:  4 miles total featuring speed work!  I had to warm up for a mile, then do  intervals of 9:20 pace for 0.25 mile, then walk for 0.25 mile, cooling down the last mile.  It was fun and went well!  Then I went to a free power yoga class for an hour.  It was held outdoors near the Art Museum with at least 30 people…good times!

Wednesday 7/22:  I went for an easy 3-mile run.  I actually went a lot slower than I meant to, but I’ve been picking it up lately and I don’t want to do too much too soon.

Thursday 7/23:  Had my kickball game.  I didn’t play as well as the previous week, but at least we won!  I had 3 chances to catch the ball and flubbed it each time 🙁

You may also like:  Buffalo Half Marathon Training Week 1 Recap

Friday 7/24:  Rest day!

Saturday 7/25:  A wonderful 5 miles for my long run.  I felt great during the entire run and had an average pace around 11:15…not bad!

Sunday 7/26:  Another morning run bright and early, 3 miles followed by strides.  The strides are always fun!

Monday 7/27:  I went for a lunchtime run during work.  The humidity was AWFUL

Tuesday 7/28:  No workouts.

Yoga at the Oval

Yoga at the Oval

Week 1 Report Card:

I got all of my scheduled runs in this past week, but I’m not really happy with how my training is going so far.

For some reason, I’m really struggling with keeping a consistent pace.  When I want to run 11 minutes per mile, I run 10:30.  And I still don’t know exactly what a 9:20 pace feels like. My Nike+ watch has been horrible to monitor while running because it grossly underestimates my pace, sometimes off by a whole minute per mile.  It has really been throwing me off my rhythm.  Oh yeah, and it’s up to 90 degrees every day of the week!

My time management sucks right now.  I really need to work on it and not inadvertently derail my efforts for the fall racing season.  I’m not doing enough cross training.   My weekly boot camp class ended and I just can’t make the time to hit up the Nike Training Club app and do a half hour of strength training.  And while there are free boot camps and yoga classes during the week, lately I just don’t have the energy to go and take advantage of it, even though I really need to be there!  Have you ever felt this way?

Worst of all, my body isn’t feeling great.  I bought running shoes that gave me awful foot pain, and I’m still feeling pain in my heel weeks later.  The lack of cross training doesn’t help matters. I have been doing clam shells for hip strengthening, but I need to do a LOT more to stay healthy, especially since I’m playing with faster speeds.    I always freak out when my feet hurt after a run…I don’t want to get another stress fracture!  I need to get it together!

So with all that said, I’m going to give Week 1 a B-.  I really need to step up the strength training and yoga.  No more excuses!

Are you training for any races?  What are your favorite cross training exercises for running?

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