Four weeks of accountability - training for 10K

[SerenadeOfTheSchoolRun]

I am planning to update this thread every day until 6th August when I am running a 10k race. I want to keep myself accountable to stick to my training and eating plans. Hopefully I will be able to run this faster than in 2021 when I hardly trained for it - I think around 1 hr 35 and even better I might run it faster than in 2017 when I followed couch to 5 K and then a 5k - 10k app and ran it in around 1 hour 20 mins. It is quite a hilly one and I am not a particularly fast runner (as you can tell from those times) but it is a very inclusive event and I shouldn't be last!

Currently I usually run a parkrun once a week but that is about it so my plan includes a long run on a Sunday every week. 8K tomorrow, then 10k, 12k, 8 k and then it is race day. I will also do my weekly parkrun apart from the day before the race. On top of this I am going to do intervals either at my DH's running club on track night (which is about an hour) or on a Tuesday or Wednesday on my own - probably a fartlek session outside for around half an hour. I think I could do both of these during my annual leave week the week after next.

I will be able to get myself up the hills quicker if I could also lose a bit of weight in the next four weeks so I am going to double down and quit sugar and follow the no S plan (no snacks, no sugar, no seconds) for the four weeks too - hence the need to post every day despite training three days a week.

I realise it is not ideal to start four weeks before the race but it is better than not starting at all.

Any encouragement would be very welcome or if anyone else has a similar goal for around the same time it would be lovely if you joined in but I will write this for myself anyway so I don't mind either way.

I have written out my plan on a calendar and done my parkrun today so I reckon there are 12 more runs to do. Today's parkrun was flat and my time was 35 and a half minutes so I reckon 1 hr 20 or less is a reasonable goal for a hilly 10k. I should probably make myself my lentil stew that I have for lunches when I am going well on the eating plan. Then I will be all set for a good start.

Starting weight 77kg - I don't think there is much point in having a goal for that apart from to stick to the plan every day, although 2.5 kg would be amazing and possibly achievable in the time frame.

I have just checked back to my weight in August 2021 and it was 86.7kg so I am already 9.7kg or around a stone and a half lighter. That gives the 2023 me a head start 😀

So my report for today:

Parkrun done
No sugar
No seconds
No snacks once I had decided to do this. I had two breakfasts though before and after my run.

success 😃

Well done on today! My advice would be to train to time not distance, so add 10 minutes onto your long run each week - I find it less pressure than aiming for a distance each week. If you can do the time the distance will come

Aww, thank you. It is fitting in the time that is hard and long runs can go on longer that I expect for sure. Especially as they are not meant to to be fast. My Dd has to be out at 9.30 on a Sunday and I am a morning runner so psyching myself up to go soon. DH might do it but he also has a long run to do this morning so we will see. Back in my app says of 2017 it was all done by time and it worked well.

Make sure you get in some stretching and core exercise too. If you’ve not run 12km before then upping your distance so much might cause injury. Keep these longer runs very slow. Walk if needed be for some bits.

I would also try and do another short run in the week - just 20/30 mins.

I am training for a half marathon at the moment and gearing myself up for a long run this morning 😂

Thanks for this. I do weight training every morning but it is mostly in my arms. I should maybe add some more squats and some lunges to that. I have run a few 10K distances this year here and there but not for a while and never further. I am not going to push for speed on the long runs - don’t worry! My route is quite uphill most of the way back and I definitely walked a bit this morning.

So I have done my 8k. One hour and five minutes. Two heavy rain showers at 5k and 9.5k. The downhill felt good (as it usually does) and the uphill was good for me I imagine 🙂.

Annoyingly I have a blister. I had had these shoes for ages and they gave me blisters at the beginning but not for months now. Probably it’s because I have increased the distance. Perhaps now is a good time for some new shoes? Or maybe my feet will adapt over the next four weeks.

Evening food check in: three healthy meals, no snacks, no sugar no seconds. Hardest was not having apple sauce with my roast pork and remembering not to ‘taste’ as I was cooking. No S is really flexible when it comes to meals but really strict with the rules.

I had an omelette for breakfast for the first time in ages. Good and filling. The kids have said that supper was earlier than usual- That’s what happens when I allow myself to get hungry.

I am soooo hungry or maybe just suffering sugar withdrawal symptoms. Dinner is coming. I am doing ok. This tired after work time is definitely when I need the most willpower.

I have had dinner now so feel much better. Another successful day for the eating plan. 🎉

Well I invested in the new shoes. Hope they will be better for my poor feet.

No running today but I have added in more leg exercises to my morning strength training. Quite scared about my first ever track session tomorrow night.

Another on plan day with the food. Quite a difficult wait for supper again but I made it.

The track session wasn’t as scary as I feared. We did a good warm up and then 800m, 400m, 200m and 100m with 100m recoveries. Everyone was friendly and there were people around my pace. My blister hurt a bit again but doesn’t look any worse so hopefully it will settle down in time. I have another two days off anyway before the weekend’s runs.

Another successful No S day too. Supper was after the run so a bit later but I guess I was distracted as I wasn’t that hungry this evening. I am feeling positive.

Well done! Sounds like you are doing brilliantly

Thank you 😀

All good for today. I think I am getting used to the eating pattern a bit more now.

Which shoes did you get?

Do you happen to use Garmin Connect?

They have training plans which can be motivating - also race prediction times (and it can be really motivating to see those getting faster)

I got Asics GT 2000s. The old shoes that caused the blister were also Asics but I didn’t check before I went shopping and these were the most comfortable that I tried. I have had the same brand before with no issues. They are stability shoes and I read afterwards that those are going out of favour as not needed unfortunately.

I am in the dangerous position of having no plan for supper and getting hungrier.

Well done. I read that initially as you are paying £10K for your accountability training 🤣

I do have Garmin connect but mainly look at Strava. The predicted race times are a bit depressing to be honest and I know I can go faster.

😂

not quite that crazy!

We came very close to getting a takeaway but talked ourselves round to rustling up a chicken and spinach curry. So on plan and three healthy meals today.

Off to parkrun in the morning. Planning a hilly one this week if the wind doesn’t lead to a cancellation (quite a few trees at this one and there is a yellow weather warning.)

We are on annual leave next week so I hope I will be able to keep my resolve but it is definitely harder when out of routine. More time though so I will plan to fit in an extra run on Tuesday or Thursday morning.

Week one weigh in: 76.4kg, so down 600g/1.3lb

Not bad if I can keep it up but usually the first week is the best week. The main thing is that I have stuck to plan all week. (And it takes my BMI to the right side of 30 🎉)

Excellent work. You’ll blast your 10k!

Aww, thanks so much.

parkrun went ahead this morning. 36 and a half minutes or so with the hills. I ran up a hill that I often walk up so that felt like an achievement.

There was cake going for someone’s 100th and I didn’t have any. Another big achievement for me. Just one breakfast this week - after the run. All good.

Brilliant! When you find yourself running the parts you’ve previously struggled with it’s a great feeling. No stopping you now!

Running is first and foremost a mindgame. The running is the easy bit🤣

😀

Another good No S day done.

A bit further to run tomorrow. A bit flatter this week I think for my 10k.

You’re doing brilliantly! Great to keep a log of it all too.

it really does feel great to see yourself pass those tiny milestones. They all build up to a huge milestone. So well done!