Tuesday, April 23, 2013

5K Training Plan Update

I've completed 4 weeks of training for my first 5K of 2013.  Although this isn't my first 5K ever, I've been following this training plan in an effort to avoid injury as I re-enter the great world of running.  Unfortunately, I've only been able to run three times a week.  I would love to be able to cross and/or weight train but that would require purchasing gym equipment (and finding space for it).  I just don't have time to go to the gym right now.  During the week, I wouldn't even be able to get there until 8:30 at night.  Maybe this makes me sound lazy but I really just enjoy any sleep/rest I can get.

Here's my mileage thus far:

Week 1:  1.5 miles + 1.5 miles + 1.5 miles = 4.5 miles
Week 2:  1.75 miles + 1.5 miles + 1.75 miles = 5 miles
Week 3:  2 miles + 1.5 miles + 2 miles = 5.5 miles
Week 4:  2.25 miles + 1.5 miles + 2.25 miles = 6 miles

I haven't had any issues with my right knee aside from some random pulling here and there.  My left knee area, however, began flaring up last week.  It doesn't bother me when I'm running or right after.  The next day is when I have problems and then it's gone.  I ran on Sunday afternoon and Monday morning after I arrived at work, my knee stiffened up.  I don't even think it's my knee - I think it's a tendon on the side.  Anyway, it was much better this morning and now it's almost 100% back to normal.  I think I'll give myself an extra rest day and then start back up.

My 5K is in a month so while I think I'll be able to complete the 3.1 miles without issue, I don't know how fast (or slow) I'll be.  I've been running 10-11 minute miles and I don't see that changing much in the next month.  I always forgot how difficult/slow it is to start back up again.  This time, I don't plan on having to do it again!


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M+W said...

Great job on the running! I'm running a race this Saturday and I have a 11-11:30 pace. I'm trying to focus on distance right now.

You will do awesome at your race next month :)

Sarah said...

I love the hal higdon training programs. Those are the ones I use too!

Sarah said...

I love the hal higdon training programs. Those are the ones I use too!

nadine said...

You just reminded me that I have to cancel my gym membership. I am paying for no reason. I have no time to go and yet they are taking $50 out of my account every month!

Christi said...

way to go Sarah!!

I haven't run a single step since a 5K on April 7. Had my wisdom teeth out and I'm still dealing with a lot of pain and swelling.
I signed up for a 5K in June at Castle Island so I hope a good 6 weeks of training will get me back to where I was 2 weeks ago!

Savi said...

I've had knee problems recently that flared up while/after running and it turned out to be a knot in my IT band. Getting a massage actually helped a ton and I went from barely being able to run to being fine. It's worth a shot, and hey, you have an excuse to get a massage! ;)