#Sub60: 6 of 61

Today I ran 4 miles at conversation pace. This was workout number 6 of 61 in my sub 60 10k training program.

Officially, my first training run was workout number 4 – also a 4 mile run.

For the past couple of years, I’ve run 3 days most weeks. Sometimes more and rarely less. Prior to that, with a different life schedule and on flatter land, I ran 4 days. I’d been planning to modify my workout schedule to add a fourth day, so this was an upside to the program.

I gave myself credit for workouts 1 and 2, as my standard running schedule mirrored those pretty well. I “skipped” workout 3 as that was the day I discovered the plan and it was too late at night by then. So Sunday was my first opportunity to run, and it was the mileage I would’ve run anyway.

Tuesday I ran 3 miles plus strides. That’s 3 miles at conversation pace, ending with cycles of 20 second sprits and 2 minutes of recovery (repeated 3 times).

Queen Harrison

That brings us to today’s 4-miler.

This program requires quite a few runs at conversation pace, which is what it sounds like – the speed at which you can hold a conversation with another person.

The actual pace varies by your level of fitness, but the program defines it as 11:15-11:30/mile. When I’m really talking throughout my run, my conversation pace is a little slower. When I’m running solo and pretending to talk to someone, this range is pretty much my pace. But on a typical day, my 4 mile runs are faster overall. That’s what made today’s run somewhat difficult.

At the beginning, it took me a few minutes to speed up to that pace, but once I was warm, I wanted to go faster. It took some concentration Tuesday and today to maintain a slow enough pace. It’s an interesting challenge.

Blue ran elsewhere this morning, but he surprised me by showing up on my last half mile. He took a few pictures, and I noticed a few things about my form. Food for thought as I get faster.

Next run: Saturday, 2 miles slow.

Running Buddha

A funny thing happened yesterday. While searching for the image to accompany my blog, I suddenly felt “some kind of way.” I’m not sure what that phrase really means (ha), but I felt excitement and a sort of recognition, seeking and finding yet another runner. Not just runners… I’ve been seeking and finding elite track athletes. Women who spend hours a week training their bodies to be efficient and fast. Side note: they’re all fine, too.  Yassss!

Mikele Barber

The feeling surprised me because although I was sprinter in high school, I didn’t really enjoy the work that went into it.

As a kid, I loved racing classmates and neighbors. Sprinting felt like flying, and I could count on being first or really close. But running varsity track wasn’t exactly fun. It was okay to run hills and stairs, jump boxes, pull tires and the like. Yet when it came to the conditioning runs, either long distance or endless sprint repeaters, I hated them.

I avoided running for years after high school because I had such unpleasant memories of conditioning. Occasional school yard races with my elementary students or fellow teachers? Sure. Distance running or any type of training? Hell no.

So I’ve found it surprising to come to running on my own terms and enjoy it. There’s much to love about it including the sights, smells and fresh air outdoors, and the overall feeling of accomplishment and fitness after a strong run. I can set personal goals and work toward them sans stress.

Me, finishing Tuesday's "3 miles and strides."
Me, finishing Tuesday’s “3 miles and strides.”

But this feeling yesterday, this connection or bond with women who work at running was certainly new.  And it fits with my current feelings and approaches to things, so I’m going with it.

During many of my runs, I learn lessons, and sometimes I share them here. Whether I blog about it or not, I’m always growing while running. When I’m absorbing lessons while running, I always think Running Buddha.

With all of this in mind, I plan to document my journey to a sub 60 10k. From the mental and physical discipline, to the workout specifics and rationale, and everything in between. I’m about one week in to a 16-week program, so join me!

Blogs about running lessons will be categorized Running Buddha. Blogs about the program, Sub 60 10k.

7, 8, 9…

In 2014, I began a running plan via my RunKeeper app. It’s a fat burning plan, and alternates intervals with steady runs to increase your fitness level. The app features several such plans for goals like run a 5k (3.1 miles), run a 5k in less than 30 minutes, and so on. Although I don’t enter races, I run 5ks and a rare 10k (6.2 miles), as part of a regular exercise regimen.

While perusing the plans back then, I noticed a 7-mile training run included to build endurance for a 5k. At that point I was a consistent 4-mile runner and 7 miles seemed daunting. It was a little too far outside my comfort zone, and after all, I was just a casual runner. The goal and the fear intrigued me, though. I filed it in the back of my mind to target later and stuck to the simpler fat burning plan.

Fast forward to 2016. One day, more or less due to happenstance than planning, I ran 7 miles! And then I did it again on purpose which was actually harder to do! After 7, the new uncomfortable, too-far-out-there goal I secretly filed away was 10. One day, I’ll run 10 miles. (I have zero or less than zero interest in training for a half or whole marathon, by the way, so don’t get any ideas). Anywho, 10 gives me the same jitters 7 did a couple of years ago, and I had no plans to hit it soon.

Sanya Richards-Ross

This weekend, I signed up for a new training plan via RunKeeper. Based on my current fitness and mental readiness for challenge, I selected a sub 60min 10k. This means running just over 6.2 miles in under an hour. It’s definitely doable, but unlike past running ventures, it will take actual training, rather than casual effort.

Before signing up, I skimmed the plan and noticed an 8-mile run in the mix. I felt the familiar tension, but brushed it off because of the two 7s under my belt. I locked in the plan and completed my first run (4 miles) on Sunday.

But today, while looking at the run calendar to confirm date of said 8-mile run, I blinked, observing there was much more in the offing. This 16-week plan starts off comfortably, but quickly ramps up to regular long runs – something I’ve never done with any consistency. There are two 7-milers on tap, and after a few weeks, not one but two 8-milers, two 9-milers, and shock of all shocks, yes a 10-miler.

I said it was time for a challenge. Wow. Here it is.

One step. 10k.

Today I began a 10k training program.

I started on Day 3, as I’d already completed the equivalent of the first two days on my regular regimen. I ran my standard distance – 4 miles – so it was an easy entry.

IMG_8426My distance running has been primarily self-taught/self-guided until now. I’ve been comfortable, and now that I’m fully settled into my new life, I’m ready to break boundaries.

I want to prove to myself that I can set and accomplish goals with consistency and commitment. These ingredients are sometimes lacking in my creative endeavors, and the combination of structure, challenge and discipline will reap benefits in the weeks and months to come.

Today’s run was to be conversation pace, defined on this plan as 11:15-11:30 minutes per mile. I nailed it at 11:20 average pace, but it was interesting to note that my conversation pace was more like concentration pace. Because I usually go much slower at the beginning and much faster at the end, I constantly checked my pace to make sure I was on target. I made mid-course adjustments the whole run to make sure I remained on track. I had to remain focused to keep pace.

The plan is a sub 60 10k. That means my goal is to run just over six miles in just under an hour. This is a doable stretch for me. Although I’m confident I can be successful, I know it will take more effort than I’ve given in the past. Normally I run just for fun. Now I’m running for excellence. I don’t plan to enter an actual race, but I do plan to run faster, and longer and increase my overall fitness.

Today I took a step, and won. My next run is set for Tuesday…