My Latest Training Schedule (Tuesdays on the Run Edition)

My first race of the year is coming up in a few weeks.  I started training back in January.  Because my knee is still in a fragile state, I have been very careful with how much I run and how fast.

The race I'm getting ready for is the Ukrop's 10k, which is on April 13th.  Because I have had many relapses with my knee, I wanted to make sure that I did this training right.  I really didn't want to have to work up to a 10k at this point, but I have done this race for many years.  In fact this will be my 10th year running it (not in a row).  And it's the third race to complete the circle.

What is good about taking it slow on my training is that this race is the most friendly walker's race I have ever participated in.  They have several waves that are dedicated to just walkers.  My friend last year led her blind friend to finish the 10k.  I know if I have issues and just need to walk it, I will be in good company.

I pushed it too much during a 5k last fall, and at the beginning of the year I was ready to start running on a regular basis, mostly 2 1/2 mile runs a couple times a week.  I kept it slow with a 30s run / 1m walk.  At the end of January I knew I was in a good place, so I started to look to create a training schedule.  Looking that I had 3 months and knew it would take me awhile to feel comfortable with upping my mileage, I had a decision to make.  I couldn't both up my mileage and make my walk breaks shorter.  Because Ukrop's is so walker friendly, my decision was easy.  Up my mileage slowly and keep my run/walk time where it is.  This will be one of my slower 10ks, but I will be happy if I can just finish with no pain.

So far it hasn't been bad.  Over the first few weeks, I got my runs to 3 miles, 3 times a week.  I started a new cross training class (post to come), which gave me a couple set backs with soar muscles, and being just so tired the next day.  My long run last week was 4 miles, with no pain, so that was huge.  This week I'll attempt 5 and next week 6.  Then a drop back week and then the race.  It's really weird to be excited about a long run of 4 miles. 

My next race will probably be the King's Dominion Run and Ride 5k.  I did it last year and loved it.  With the 2 months between the races, I want to keep to low mileage, and work my way to 30s run / 30s walk.  Even if I just get to 30s run / 45s walk, I'll be happy.  I like my 2 1/2 to 3 mile loops in my neighborhood.  With the weather getting nicer and the days longer, an early morning run before work is a good way to start the day.  And sometimes I'll even see a beautiful sunrise.

Then after that, there are no plans.  Along with a run or two, I'd like to get some biking in throughout the summer.  I do kind of miss having a race a month, like I did last year, but this is defiantly what my knee needs right now.

What's your race calendar like this spring?  How are you training for it?

I’m linking up with with Join Kookyrunner and Zenaida for the Tuesday Topics Link-up.