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.

Well done you’re doing brill. I would second getting in a few squats and lunges whilst the kettle is boiling to help build strength . I hope the 10k goes well

Thanks everyone. Just back from my Sunday long run. 10k today. Mostly on the flat. Quite a warm day. Purposely trying to keep the pace steady but then worrying it was too slow 🤷‍♀️

Just over 1hr 20 in the end. My blister problem is definitely improving but not gone. Definitely feeling it in my legs. Rest day tomorrow.

That’s such a great time. You’ll find yourself going faster on race day too . The excitement of it all just buoys you along.

I hope so Forestcantrun.

Eating was ok today - probably pushed it a bit with seconds at lunch but otherwise fine.

Tomorrow night we are having people round and I have been talked into cooking an apple crumble. There is such a thing as an ’S event’ within the No S diet (you are supposed to have two whole S days every weekend) and I am considering using it for tomorrow evening for a portion of crumble after dinner. It would be better not to. No left overs would be included if I did. It might be a slippery slope or it might be fine. I don’t know.

A good day today. I have had the crumble (one portion) and counted it as an S event. Otherwise on plan. There are left overs but I am not having any.

I have done my bonus annual leave interval run. 30 mins, 4.3 km, dead flat, fairly warm morning, sea view. Glad I got out there.

Well done on your running, I too ran my fastest 10k a few years ago in the middle of a HM as I was buoyed along by the others. I’m a similar size and run times as you are now but i managed a 68min 10k when chasing others.
I’d also recommend the book “Why we eat so much” to help reset your thinking around food. For the first time in my life I’ve not been on a diet for 3months now but I’ve lost a stone very slowly by eating the things I like & 14hr fast every day by getting control of the carb/sugar craving cycle, I’m in my 50s. Good luck for your run.

Thank you. The adrenaline of a race definitely helps. 68 minutes for 10K is amazing!

I have read Why We Eat Too much and follow the threads on here. I do think it is the answer but fall off the wagon regularly. No S is so simple and does allow easy meals but it makes me want to eat more healthily for the three meals I have and try to fit them into the WWETM way of eating.

We made pizza for supper which was fine except I did pick at the mozzarella and ham etc before they were cooked so not a perfect no snacking day.

Just finished my second track session. It was a pyramid session and I did one lap, two laps, three laps, three laps, one lap. Not too bad.

Leftovers for supper after my run. A good, on plan day for my eating. 😃

An ok day but not amazing. Out for lunch and had a starter (better than a pudding I guess but still ‘seconds’). Supper was bits a pieces from the fridge but there was some grazing before I put it on my plate - so more ‘seconds’ there. Not a disaster.

A good day today, on track. Dinner out but only one course. Omelette for breakfast for a change and one plate of ‘bits’ for lunch. Off to a flat parkrun in the morning. 😃

Weigh in day and 200g less than last Saturday which is just under half a lb. A miracle for me on an annual leave week, 800g or 1 3/4 lb lost so far.

Have you got running socks? That would help with the blisters. I can't run without my proper running socks. Sports direct do them pretty cheap.

My blister has dried up but is still a bit sensitive. I am worried about inflicting 17 k on it over the next two days. I am wearing different shoes again for my parkrun this morning and back to the new ones tomorrow - maybe that will help?

I do have running socks, they are great! Love the left and right labels to prevent confusion 😂.

Under 32 minutes for this morning’s parkrun. Fastest 5 k since Covid. Maybe the training is working 😁

Three meals yesterday - out for a curry for the last one which is not so healthy but didn’t go too far overboard with it.

I’m planning to do the longest run of my plan this morning. I’ve never run so far before and dreading it a bit

Just back from my 12k - feeling victorious 😃. It was hard going up the hills for the last 2.5 k but I walked some of it and I made it. I can definitely feel it in my legs now. The blister seems to be sorted now. The time was 1 hr 40 mins and it is my longest ever run.

It feels like it is all down hill from here to race day in two weeks. Two more track sessions, one more parkrun and an 8k next Sunday.

A mostly good day for food yesterday. I made my lentil mixture for this week’s lunches. Supper wasn’t till late and I did have two crisps as I was hungry and tempted but nothing significant. Back to a bit more routine this week.

Successful day on plan.

Bit of a weird evening with three small suppers. None of them particularly unhealthy but not really on plan to do that. Never mind - another day tomorrow and another track session in the evening.

Excellent work on the long run!

Thank you 🙂

track session tonight - I am learning to adapt it for myself and had a good session tonight with 5 fast and five slow laps of the track. They tried to get us to stick together for the warm up so that turned into a bit of a speed session for me too.

A good food day today although a late supper so the odd nibble as I was preparing it so not perfect.

On plan today. An early supper so much easier to stick to it.

Early weigh in day this week as I am away tonight with no scales tomorrow. 74.5 kg this morning. The weight has fallen off this week. 1.7kg / 3.75lb down in just under a week. 2.5kg / 5.5lb down altogether in the three weeks. Just over a week to go till race day - will have to see what I can do next week but honestly after this whoosh of a drop a maintain would still be an achievement.