Those of you who have run one or more 5Ks are likely ready to tackle your next distance. That’s the way it works, right? You challenge yourself. Then you start feeling comfortable running 3 miles. Now you need to challenge yourself again! You’ll be at half- and full-marathons before you know it! And don’t say I didn’t warn you! Running is addicting! So, let’s do it!
Going from a 5K to a 10K should be relatively easy. You already have the level of fitness. Don’t let the mileage scare you. It’s not like you have to double the mileage for every training run. You just add a few tenths of a mile here and a few tenths of a mile there, especially to your long runs.
However, there are a few things you should add to your training plan. Be sure to complete several 6 mile runs prior to race day. Begin by adding 10% to your total mileage each week with most of those extra miles being added to your long run. You also want to add some intensity to a couple of your workouts each week. An example would be adding a hill workout or intervals.
And don’t forget to vary your easy and hard days. You don’t want to do a hill workout the day before a long run. And it is often a good idea to take a rest day after a long run. DON’T FORGET TO REST!!! You need to take at least one day off from running a week to get the full benefits of training. Therefore, training for a 10K may take a little bit more planning in terms of individual workouts.
Now get training for that 10K!
And here are some of the “official” GOTR pictures from our 5K! I am so lucky to have had such great girls!
Quote of the Day:
“Run when you can, walk when you have to, crawl if you must. Just never give up.” -Dean Karnazes
Here is pumpkin pie recipe number 2! I like Easy Peasy Pumpkin Pie better than this one! No evaporated milk this time! And add in that brown sugar!
Pumpkin Pie with Whole Milk
– Dough for one 9-inch pie crust
– 1 15-oz can pumpkin puree (or 2 cups pumpkin puree)
– 1 cup brown sugar
– 3 large eggs, room temperature
– 1 1/2 tsp cinnamon
– 1 1/2 tsp ginger
– Pinch of ground cloves and nutmeg
– 1 1/2 tsp vanilla extract
– 1/4 tsp salt
– 1/2 cup whole milk
– Preheat oven to 425*.
– Roll out pie crust on a lightly floured surface and press it into a 9-inch pie plate. Flute the edge, as desired.
– In a large bowl, whisk together pumpkin puree, brown sugar, eggs, pumpkin pie spices, vanilla and salt until smooth. Whisk in milk.
– Bake for 10 minutes at 425*. Lower oven temperature to 350F and bake for 30-35 minutes, until pie is set and jiggles only slightly when pan is gently tapped.
– Allow to cool completely before serving or refrigerating. Pie can be served at room temperature or cold.
Adapted from Baking Bites