I’m four weeks into training for a PR at the Reindeer Run 10K and the race is four weeks away! I can’t believe how fast the last four months have gone (Thanksgiving is almost here) so I thought I’d give a quick update on how my training has been going and how my body composition is reacting to two cross training days a week. Plus, I’ll share a little bit about how my body has changed between my first 10K in 2016 and training for my second 10K.
10K training feels like it’s going great and my paces are showing it! I’ve been hitting my paces in my speed workouts and my easy runs are continuing to be faster than they have been (right around a 10-minute pace). I’m feeling that a 55:33 10K is in the bag, especially since my 5-mile pace runs are feeling really good. I’m confident that extra 1.2 mile son race day will be no problem with the excitement of race day and running with others.
I’m still working on making sure my recovery is keeping up, especially after how tight my upper body felt the last couple of weeks. So I’m back to a mostly regular foam rolling routine and it is helping a lot. It also helps that I can sleep in more on the weekends since there’s no reason to rush out the door to get in a long run.
Switching our an easy run day for a second cross training day is really helping my paces keep up and my recovery be easier since, even though I’m working out, it’s not as intense as a run is. Of course, I still have to keep up on my mobility since I’ve seen that my upper back can get tight quickly.
Not too much has changed in my body composition since I started two cross training days a week. My weight has gone down about a ½ pound and my body fat is down 1%. I’m not too concerned about being down slightly since it could be just a difference in how sore I was or water weight but it will be interesting to see if my body fat percentage keeps on going down while I hold around the same weight.
Speaking of being at the same weight and a lower body fat percentage, I decided to look back at photos from around my first 10K in 2016 and I was shocked to see the difference in my body. I know I’ve gotten leaner but I hadn’t realized how big of a difference it was. There is a half pound difference between the two photos and about 1% body fat. But my entire body looks leaner and I’m running faster (and harder) than I was two years ago. I also feel a lot more flexible, which is probably due to an increased focus on yoga and mobility work since I started marathon training in 2017.