If you read my blog last week, you know I was heading to Huntington Beach for some rest and relaxation with a friend, which, of course, includes running a 10K. Haha. I did what any ‘normal’ runner would do, I searched my vacation location to see if there were any local races that weekend. I have been training hard through the Texas summer heat and humidity, so the idea of a flat, cool(er) California 10K sounded amazing.
Tiki Beach 10K in Huntington Beach, CA
Building a Consistent Running Base
In May of this year, I committed to rebuilding my running base because for the previous several months (or longer), I had been running once or twice a week without any real purpose or intention behind my runs. Which, for the record, is not a bad thing; our bodies need breaks, and we don’t always have to push for more or train for an event. Recovery periods are part of the long-term process. My reduced running volume was exactly what my body needed.
I started in May with a base-building phase, running two miles a day, three times a week, and over twelve weeks built that up to six or seven miles (about an hour) three times a week.
In August, I replaced one of those running days with hill repeats, slowly increasing the number of repeats, which proved to be fun and almost immediately beneficial to my running performance.
Then in September, I focused on slowing my pace for endurance, building on my long run up to nine and ten miles with a one or two-mile fast finish to practice speed on fatigued legs.
I’ve also been strength training through this, starting with a three-day-a-week program for three months, then moving into one with shorter workouts (30-45 minutes) five days a week. I also started doing a short restorative Yoga session (breathing and stretching) for 20-30 minutes a night before bed as part of my wind-down routine. I always take at least one full rest day per week.
I know that might sound like a lot when it’s all typed out together, but I have some time freedom right now. I built up to this volume gradually over several months (and frankly, years), increased my calorie intake towards the end to support the increased intense training, and I try to stay in tune with when my body asks for extra rest (as hard as that is!).
I am in a great spot to continue training for the Dallas half marathon in December. After underperforming at a couple of half marathons in a row, I’m excited to see where my training takes me.
A Look Back At My Training Log
I downloaded my Strava data for the last 19 weeks so I could share a visual look of my training. Feel free to borrow it for reference, but keep in mind that any volume and progression decisions need to be tailored to your experience, schedule, and goals. Always listen to your body first. My training plan does not equal your training plan.
Looking back at my actual numbers, my early volume ramped up faster than what I usually would program or recommend. Because I had years of underlying base fitness and was diligent about extra fueling and sleep, my body adapted well. However, keep in mind rapidly increasing volume can carry a risk of injury for many runners.
If you are starting fresh or building your own plan, most people will do well with a more gradual build with built-in step-back weeks, and adjust based on your own body's signals. If you ever need help building a plan that fits your life, feel free to reach out for coaching. My training may will look completely different than yours.
Above is the exact progression I followed from May through September, pulled straight from my Strava data. I am sharing this purely for reference to show how my volume, strength, and recovery progressed over time. Because everyone’s baseline and recovery capacity are different, this isn't intended as a plan to follow, but rather a look at what my training looked like in this season of life.
Setting Strategy and Intentions for Race Day
For now, I am most excited about how this will play out for my upcoming 10K in Huntington Beach. I spent all summer running in the heat in my hilly neighborhood. My pacing on recent runs is not too far off my all-time 10K personal record, so I’m thinking cooler coastal weather, a flat course, and a race day push may set me up for a new PR in the Tiki Beach 10K at Bolsa Chica State Park!
I set up pace alerts on my watch for race day with the pace bands set, so if I stay on the slow end, I’ll still likely perform the same or slightly better than my recent Texas runs; if I can hold the faster end of the pace band, I can PR. This is the plan: Control the first two miles, not letting the excitement or conditions make me go out too fast. Pace the second two miles a bit faster, then the last two miles at about my 5K PR pace if I am feeling good, then finishing the final .2 stretch as fast as my little legs will carry me. God willing.
Of course, this is all theory. Who knows what race day will actually bring? With so many factors like travel, sleep, nutrition, and weather out of my hands, I am focusing on what I can fully control: my mindset and my effort. This week is all about taking it easy with lighter, shorter runs and gentle strength sessions so my legs feel rested and ready to go for Sunday.
I have to remind myself this is all for fun. It doesn’t matter in the grand scheme of things how well I perform at a small race in Huntington Beach. Ultimately, it’s a fun vacation 10K where I will have the opportunity to test my fitness. Of course, I am writing all this while still in Texas, a few days before my California trip. I will update you once I get home!
Post-Race Reflections: How It Played Out
What’s that saying about best-laid plans? The weather turned out to be not as cool and comfortable as I had hoped. It was 70 degrees at the start and humid. While slightly better than Fort Worth’s morning temperatures, it was still humid and wasn’t enough of a drop to expect a noticeable pace improvement just from the weather. The good news is that since I’ve been training in heat and humidity all summer, it didn’t affect me negatively. I literally trained for this!
I realized I was stressing myself out with my pace plan, this is supposed to be fun. So I decided to use a feature on my watch called ‘Target Run.’ You choose your distance and goal pace, and the watch gives you a single update at each mile to let you know if you are ahead or behind schedule, instead of buzzing with constant real-time pace alerts. This felt less stressful and it was motivating to hear at each mile that I was slightly ahead. (Although, in retrospect, if I was behind, hearing notifications that I was not on pace might have been mentally frustrating if I didn’t have the physical capacity to get back on track.)
I started the race with music and within the first 500 yards changed my mind to listen to a podcast because this is how I do most of my training runs and it felt more mentally “comfortable.”
It was an out and back course on a cement path that lines the ocean. Just beautiful. While it was significantly flatter than my usual runs, between mile two and three there was a prolonged incline, which my hilly neighborhood prepared me well for. When I turned around during mile three and four I got to enjoy the extended decline on the way back.
I was paying attention on my out for women about my age making the turn around before me to gauge my race placement. I only saw one woman ahead. It was looking good for an age group placement.
As planned, my slowest mile was my first mile and I held relatively consistent pace, getting slightly faster, for the most part, as the miles went on. Effort-wise I was feeling fine probably through mile four, but then pushing my pace (aka racing) started to catch up to me. I had to remind myself that is supposed to feel more uncomfortable than my everyday runs.
One thing that gave me a boost at the end, is that near the final two miles, the 10K casual walkers who were completing their first two miles, saw me coming in the other direction and gave me some enthusiastic cheers. It happened a couple times with different groups around that point and it really made me feel good and gave me a real mental lift. It was a good reminder that encouragement feels good from other race participants, always do it when you can!
I was suffering between miles five and six and because the course had a few curves I couldn’t see the finish line until I was almost upon it. It felt like I was never getting to the six-mile marker and I was afraid I would have to slow down. Whether it was mental or physical, it seemed like I wouldn’t be able to sustain that pace for much longer.
My original plan was run the last .2 of 6.2 miles as fast as my legs would carry me, but that didn’t really happen, it was all I could do to keep going at my current pace. But when I reviewed my data at the end, I stuck pretty close to the pace plan that I abandoned right before the race, except I was not able to speed up as much as I wanted at the very end.
Are we Strava friends?
In the end my effort earned me second overall female, and first in my division, female age 50 to 54! A personal record. Needless to say I am thrilled!
I am grateful for my friend, who is not a runner, who agreed to come out with me and walk the 5K. It was great to have her there, and fun to share the experience. I was proud of her for stepping outside of her comfort zone to support me!
in our match-matchy Lea Genders Fitness visors!
I am updating this post back in Fort Worth, and you’ll have to excuse me now while I go take a nap. I had a great trip and now I’m excited about what I can do in the Dallas Half Marathon in December! If you want to follow along with my training, let’s connect on Strava!
Lea
Lea Genders is a board-certified health coach, personal trainer, and workplace wellness consultant based in Fort Worth, TX. She offers corporate wellness programs for employee health and productivity, as well as in-person and virtual training / coaching for individuals worldwide. Her blog shares expert guidance on strength training, running, and sustainable nutrition @fortworth_trainer
A look back at my 19-week training journey, my race day strategy, and how my vacation Tiki Beach 10K in Huntington Beach played out!