Training: Track and Trip to Delaware

This week was another great week for me. I managed to get a track workout as well as a race. Today I also ran with the famous Kris.

Monday: 10 miles easy with fast finish
Tuesday: 10 miles easy
Wednesday: 12X400s average 87
Thursday: Rest
Friday: 10 miles with Tim
Saturday: Delaware Kids Fund 5k (21:33)
Sunday:  10 miles with Kris (8:15 pace)
 Total:  64 miles


This was another solid week of training for me. I had two workouts and a long run. Right now I’m in the “meat” of training for the Belmar Chase 5k.

Wednesday I did another set of 12X400s with one minute standing rest.

12X400s average 87

I was slower than last week but it was a lot hotter plus my body is beginning to absorb the speed work as well. I’m very pleased with how the speed work went.

I’m going to continue to do 400s this month. It’s boring but I’m able to gauge my progress and fitness. I haven’t done speed work in a very long time so any speed work is better then none.

On Thursday I needed rest. Luckily for me it was also 95+degrees so it was the perfect day to relax and rest.

On Saturday I raced the “Delaware Kids Fund Race”. I knew it was not going to a fast race. In fact I thought it might be a personal worst and it was! It was a race that put me into my place.

delaware race

It was a smart decision to back off the speed versus forcing my body to run at a pace I was not comfortable at. The addition of a second speed day (the track) has caused my body to be more tired. I’m at the point of training that I feel worse before I feel better. I am happy with how the race went for where I am and have no complaints. 

On Sunday I ran a long run with the famous Kris L. Kris has been one of good friends for a couple of years now so it is always great to catch up with her. She is training for the Philadelphia marathon.

Hashtag adorable.
Hashtag adorable.

Goals for next week:

I plan to continue running and training consistently. I know I’m in a plateau and with consistency; I will break out of it. I enjoy speed work and going to the track as well as racing as much as possible. 

Questions for you:
How was your week of training?
Is your area hilly?
Where I live in NJ is flat but I can drive almost any directions and find hills. Philadelphia, Delaware and Northern NJ are all rather hilly.

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  1. I live in a small town of hills upon hills upon hills. Thank Jeebus for the Schukyll (how the eff do you spell that? lol) Trail because it’s pretty much the only place to go for a flat run. I would love to run in Philly, especially Fairmont Park! And you two are adorable 🙂

  2. We have zero hills here… it’s super hard for anyone who is running a hilly race (or, any race in any other part of the US bc Charleston is the flattest place ever) to even find places to train. Pretty much the only option here is the Cooper River Bridge, either doing repeats there or maybe the parking garages. Other parts of SC are not as flat.

    Even if the race was a personal worst it looks like you still ran a good time as a tempo run and after a track workout in the same week and your body’s still adapting. Plus you did get a good picture at the race and got to run with Kris!

  3. There are very few hills here, though I always seem to find them when I go on runs.

  4. Ah I used to love to run by the art museum and out towards Manyunk when I lived in Philly. Such a beautiful run!! Living vicariously through you!!

  5. I just moved to Wilmington, DE and the hills around here are no joke for this flatlander! I hear you on the heat- these temps and humidity have been horrible…happy you had a strong week!

    1. I’m glad I’m not the only one. If you are looking for flatter races, there are plenty in NJ only 30 minutes north of you. 🙂

  6. This week of training has been tough for me. I’ve been feeling really tired on all of my runs and I’m trying to figure out if it’s because I’m overtraining, or if I’m just in that feeling worse before I start feeling better phase that you described above. Our area is hilly if you go looking for them… which happens more often than not! I know it’s good for me, but it really feels tough when I’m actually running up them – especially when it’s at the beginning of a run!

  7. Kris! So cool you guys ran together! I definitely notice a difference in terms of rest/recovery when I do speedwork. Usually, my next two runs won’t feel super great, but biking feels a bit better … although still not super great. It’s tough to balance it all!

  8. I love the pic of you and Kris together (and the great background, too!). You are plugging along with such awesome training–I’m happy for you. And hills? Yeah…loads of them here! I love that fact, though, b/c I am never really intimidated by them in races.

  9. This was my best week of the year!! 50 miles total with a 20 mile long run that felt the best of any long training run ever! Also some track work, 8x800s at around 3:15. 3 weeks until Santa Rosa marathon… time to taper! 🙂

    1. Holy moly nice work Jay. That sounds like a great workout and good luck at Santa Rosa. I hope it goes well!

  10. Sounds like a great week of training!!! It is super hilly where I live in MD! I pretty much cannot find a route without hills :). It was really hard to adjust when we moved here! I am still trying to break my 1/2 marathon PR that I got before we moved. I feel like I am in much better shape, but the courses are significantly harder! I had a great training week….I backed off the plan a little, but still had a great week!

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