A Faster 10K

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Good afternoon! How are you? Work is work.  On a brighter note, I think I may have found a part-time position for the holidays (we need money!!).  I’ll fill you in on the details if I get the job, but keep your fingers crossed for me (and my wallet).

 

Around 9:15, I broke into my mid-morning snack.

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A Mountain Mix Mojo bar.  These are so delicious (and pretty!).

 

And for lunch, I made a Southern-style mini-feast.

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Anne’s Organic BBQ sauce changed my life.  I love BBQ sauce, but I hate eating most sauces because I know they have HFCS. But Anne’s is so fresh and contains all organic ingredients!

 

BBQ sauce on shredded chicken….

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A side of steamed broc….

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And about 1/2 a package of Annie’s Shells & Real Aged Cheddar Macaroni and Cheese.  I really love to make this mac and cheese with NF plain yogurt because when I make it with skim milk, it ends up being runny.  But we’re out of yogurt (gasp), so skim milk it was!

 

In a bowl to prevent runnage… šŸ™‚

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A Faster 10K

 

So, my next race is a 10K on December 14 called Dash of the Elves.  My goal for this race is to improve my time from my last 10k, during which I clocked in at 52 minutes, 58 seconds.

 

I don’t have a particular time in mind for my new 10K; I would just like to set a new Personal Record.

 

Speedwork seems to be the quickest and most effective way for me to increase my speed.  I’ll throw in some long runs because I’d like to maintain my endurance as well.

Week M T W TH F S S
1 8 x 400, s 5 m run 45 min c, s Rest 4 m tempo 3 m run, bike ride 8 m run
2 9 x 400, s 5 m run 45 min c, s Rest 4 m tempo 4 m run 9 m run
3 8 m run 5 m run 45 min c, s 6 m run Bach Party* Bach Party* Bach Party*
4 8 x 400, s 5 m run 45 min c, s 5 m run 3 m run Rest RACE

Notes:

*Getting drunk in NYC for my Bachelorette Party.

c = cardio cross-training (i.e. elliptical)

m = miles (i.e. 4 m = 4 miles)

s = strength training

tempo = A tempo run is a continuous run with a buildup in the middle to near 10K race pace (9-minute mile pace). The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout.

Speed work (Mondays) = 8 x 400 mile/pace indicates 8 sessions of 400 meter sprints (0.25 mile) at 8-minute mile pace). I’ll jog or walk in between.

{ 28 comments }

 

  • seeleelive (for the love of peanut butter) November 17, 2008, 10:52 am

    i really love annie’s products, too! I just bought “her” honey grahams. Your lunch looks so healthful-YUM! And I love the sunlight-reminds me of Florida–hmmm!

  • amy. November 17, 2008, 10:57 am

    annie’s BBQ sauce is amazing, i must agree! i have the smokey maple flavor and love it. great plan with your 10K—you are so awesome!

  • Erin November 17, 2008, 11:02 am

    I love Annie’s shells w/aged cheddar because it has such a rich flavor. I will have to try it with NF yogurt.

  • Justine November 17, 2008, 11:10 am

    Yay for more races! I’m sure you’ll do great on your next 10k!
    Do you get your training plans from a specific website, or do you just kinda make your own based on others you’ve seen?

  • Caitlin (see bride run) November 17, 2008, 11:14 am

    justine – on the left side of my blog, i have a “musings on… training plans” link that lists a bunch of plans. i’ve read so many and i just know what works for me, so i create my own.

  • Halie November 17, 2008, 11:14 am

    Your broccoli looks so good in their photo!

    Looks like a great 10K plan!

    I am very interested to hear about your possible part time job…

  • Balance, Joy and Delicias! November 17, 2008, 11:16 am

    love BBQ sauce on everything!!!
    I need to try Annie’s macaronis soon!!!

  • ashley (sweet and natural) November 17, 2008, 11:18 am

    Haha – Right when I saw the Mojo bar, I thought to myself, that’s so pretty. Then you went and said the same thing. šŸ˜›

    Have you tried Annie’s whole wheat shells?

  • Oh She Glows November 17, 2008, 11:31 am

    Goodluck on your speed training! Thanks for doing the legend at the end of the chart too šŸ™‚ Very helpful!
    Is there a particular site that you like to use for running info?

    Fingers crossed that you get the job… šŸ™‚

    Angela http://www.ohsheglows.com

  • therunningaddict November 17, 2008, 11:33 am

    Your plan looks great!

  • Meghann November 17, 2008, 11:39 am

    Pat Time holiday job? I wa sjsut talking to my sister’s boyfriend and how that would be a great thing for him to get. I can’t wait to hear the details.

  • Ashley November 17, 2008, 11:49 am

    YOURE COMING TO NYC?! That is so exciting! If you need any help or ideas of locations let me know! I’d love to meet up!!:)

  • Caitlin (see bride run) November 17, 2008, 11:56 am

    ashley – ive never seen the WW shells! i need to look for those! šŸ™‚

    angela – i like hal hidgon’s running website a lot!

    ashley – i actually have no idea what i’ll be doing in NYC because my maid of honor is planning everything. i’m going to be there for a mere 36 hours and probably be drunk and wearing a penis veil the whole time! i wish i could organize a blogger dinner, but i will be super busy. šŸ™‚ maybe next time! i love NYC!

  • jenngirl November 17, 2008, 12:01 pm

    You always have the prettiest lunches šŸ™‚

    Great new training schedule, looks like you’ve got your goals clearly set, and are going to do an awesome job!!

  • Sharney November 17, 2008, 12:10 pm

    Good luck with the part-time job- hope you get it!

    I love the MoJo bars- peanut butter pretzel is my favorite! Yum! I also love Annie's Mac N Cheese. I have yet to try making it with yogurt, but I agree that it is very runny so yogurt is probably a better choice. I also need to get me some of the Annie's BBQ sauce. I love BBQ sauce and unfortunately there aren't many healthy options out there- this one sounds great (and looks great!)

    Good luck on your upcoming 10k! I bet you will set another PR! I, too, have been trying to improve my speed. I have made some progress and feel really happy & proud of myself. I have got to start signing up for races- I know they would motivate me further!

  • Girl on Top November 17, 2008, 12:14 pm

    good luck on the 10k!

  • VeggieGirl November 17, 2008, 12:28 pm

    I’m crossing my fingers that you get the part-time position!!

    Great Southern-style meal!! šŸ™‚

    Good luck with the upcoming 10K!!

  • tfh November 17, 2008, 1:43 pm

    I’m amazed: I’ve always eaten the Mojo bars from the wrapper and didn’t realize they were so pretty. I feel enlightened!

  • ksgoodeats November 17, 2008, 2:58 pm

    Crossing my fingers for ya! That Mojo bar is one of my favorites!

  • Runeatrepeat November 17, 2008, 3:11 pm

    Speedwork is super hard for me. I commend you for that challenging plan šŸ™‚

  • Mica November 17, 2008, 3:23 pm

    Looks like a good plan, and an ever better lunch. Seriously, my stomach is growling just looking at that!

    I should really start on some speedwork. For tempos, what distance do you end up running at your tempo pace, and is the rest warm up/cool down?

  • Tami November 17, 2008, 3:38 pm

    if i were you, i would TRY and run one day in NYC-it might be fun to run around a new city for a bit

  • Meghann November 17, 2008, 3:57 pm

    I think this is my first time commenting, but I’ve been reading your blog for the past few days, and really enjoy it! I’ve read Kath and Jenna’s blogs for about a year now and have yet to branch out until now- there are so many awesome blogs out there!

    Loving your idea about plain yogurt with Annie’s mac n cheese- wish I had some right now or I would totally change my dinner plans to try that It IS runny with skim milk. I usually just cook it a little longer but I think the yogurt would make it really creamy!

  • Sara November 17, 2008, 5:45 pm

    which kind of annie’s BBQ sauce do you like the most?

  • just me November 17, 2008, 5:52 pm

    love that mojo bar…sooo good!

    such a pretty lunch.

    and great 10k plan!

  • Caitlin (see bride run) November 17, 2008, 6:26 pm

    mica – speedwork CHANGED my running! A tempo run is a continuous run with a buildup in the middle to near 10K race pace (9-minute mile pace). The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. so, if i do a 5 mile run, i try to start doing my increased pace around mile 3 and maintain it until the end.

    tami – i know this sounds incredibly unhealthy, but im seriously planning on being intoxicated the entire vacation šŸ˜› no running in NYC for me!!! LOL

    meghann- yay for branching out!!! jenna and kath have great blogs, but you’re right, there are so many fun ones to read šŸ™‚

    sara – the regular one — not the chitpole one. šŸ™‚

  • Meg November 17, 2008, 6:34 pm

    Love your Southern lunch! Hope you get the job!

  • Teenage Veg Head November 17, 2008, 6:37 pm

    your pictures look so pretty.
    i love annie’s products as well.

    i need to try that cliff bar, it looks amazing!

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