Training: 400s and Consistent 5ks

Training this week was boring. It wasn’t exciting but I got everything I needed to do.

Total mileage: 69 miles

On Monday and Tuesday I ran easy. There wasn’t anything too exciting about either run.

Workout Wednesday:
I went back to 400s. The Belmar Chase 5k taught me I needed to work on my last mile as well as turnover.

Many people have asked about my rest and recovery between the intervals: I’ve been doing all my speed workouts with standing rest. I plan to progress into jogging rest.

12X400s averaging between 87-82.
The first 8 had 1:30 rest and the last 4 had 1:00.
My last 400 was my fastest at 82.

Overall I’m happy with the workout.

Thursday was a rest day and Friday was another easy day. The weather on Friday was the best weather we have had in a while. I felt great!

On Saturday I ran a 5k in Delaware. I went in with a “racing plan” to take the race out slower and stay as consistent as possible.   I didn’t want to run a 6:0X mile as well as 6:5X. I’m happy to report I ran a 6:23, 6:27 and 6:22 so I definitely met my goal!

me 5k

On Sunday I met a friend for an easy long run. She is training for Chicago but I cut out at 15 since there isn’t a need for me to go much longer right now.  That was my longest run since the marathon!

There are two major things I need to work on for my 5k racing.

  • The first is my turnover rate. My turnover is not fast enough for 5ks. The pace I’m holding in 5ks is my half marathon PR pace. Right now my legs won’t move any faster!
  • The second is my last mile in the 5k. I take the race out to fast and then fall apart.

If I can dial in those then I’ll be ready to PR.

Next week:
I’m continuing the same method I’ve been using for the last month. As I said on Thursday, consistency is key.  I know eventually my hard work will pay off!

I will also be traveling to Virginia Beach next weekend to visit my family. I haven’t been down to VA since the wedding so it’s going to be nice!

Questions for you:
What was your best workout last week?
Do you have any Labor Day Plans?

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  1. Congrats on your consistent and AWESOME 5K! I need to learn to do that. I tend to do what you described – have a 6:0X mile and a 6:5x mile. It’s tough. I think my best workout was my long run last week, and we have a big party at my house for Labor Day!

  2. That was a very consistent 5k! Great job! Michael and I are going up to Baltimore for Labor Day weekend – going to play some blackjack and visit some family.

  3. I love the first workouts after a period of consistancy that begin to show how the hard work pays off. I’m sure it will appear for you soon, too!
    My favorite workout was my progression intervals on Thursday. I love speedwork because even when they are hard, I feel great when I put the effort in.

    1. It’s more motivating that way. I hope I’ll see some sort of success soon! Thanks for your constant support!

  4. Great job on your 5k. I love it when everything is consistent. It means I am doing something right!! One of the kids I coach ran a very consistent race this past weekend and it just makes me so happy!!

  5. dang! good job staying consistent. I do similar sometimes, where I cruise along at a quick clip and then fluctuate a minute or so. no bueno.

    this week I head out on vacation back home on Martha’s Vineyard!!! SO SO SO excited.

  6. Yay for long weekends! I’m glad you’ll get to spend some time at home – great way to relax and recharge. 🙂

  7. way to go in that 5k! i keep forgetting it’s labor day weekend. we actually have a wedding this sunday so i need to find a dress! 🙂

  8. That’s a solid and consistent race–nice work! I can totally relate to your turnover predicament. It’s tough when your engine can go faster, but the legs say not yet!

  9. Glad you had a consistent race! I’m glad you get to go home next weekend to spend some time with your family. You know I can appreciate that.

  10. Congratulations on such a consistent run and a great week of training including the 15 miler. I’m ready to up my mileage a bit for half marathon training but it’s so hot here. Maybe this month. It was great you did it with your friend too bc long runs during marathon training always need company.

    The last 5K I did, I picked out a reasonable time I wanted to finish in, then put the 3.1 distance (actually a little more to account for tangents) into Daily Mile. I looked at what the average per mile pace was and decided I would do my best to go out close to that pace and hope I could hold on. That really helped me because usually I go out at a 6 something and finish closer to a 7:30 or 7:40. I think my speed workouts and seeing the average pace on my watch can make me a little TOO ambitious but running 400s/800s at 6:30 pace for me is different than the whole 5K.

  11. It sounds like you are making consistent progress toward another 5K PR. It is hard to compare your pace to your half marathon PR because like you’ve said before you may have been in a different level of fitness then.

    I feel you though! My half marathon PR is an 8:55 pace, however I feel like lately I can’t get out of the 10-11 min/mi pace. It stinks!

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