Training: Recovery & 5ks

I spent most of the previous week recovering from the RnR Half Marathon. To be honest, I’m still recovering from the race as well as whatever sickness I’ve had.  Since the Bone Run, I haven’t had any remarkable runs that I’m particularly happy with.  RnR was a solid effort for how I was feeling at the time.  I came off such a high from racing in October, I hope I don’t spiral into a low for November!

Monday: Easy
Tuesday: Easy run
Wednesday: 4X1 mile with 90 seconds rest (6:44, 6:15, 6:36, 6:13) Core
Thursday: Rest
Friday: Easy run
Saturday Easy run
Sunday:  5k (19:30)
 Total:  66 miles

As you can see, it was relatively low key and boring week. My calves are sore from last week. My easy runs were uneventful, as they should be.

Workout Wednesday: 4X1 mile with 90 seconds rest (6:44, 6:15, 6:36, 6:13)

I plan to continue to do mile repeats until after the Philadelphia Marathon. Then I will be switching it up. My first and third miles are uphill and the second, and fourth miles are down hill. I felt as if I was working a lot harder than I should for these. I was glad that I felt better towards the end, though.

On Sunday, I ran a local 5k.  Long story short, I felt awful, I looked awful, and the race went exactly like that.  However, instead of running a 20+ minute 5k I ran a 19:30…so to be honest I have no complaints.  It’s motivating to see that even when I don’t feel good, my pace is still faster than it was previously.  It served as a great workout and I even negative split and ran (6:11, 6:20, 6:06).

me 5k
At least I won the worlds largest trophy…or something.

I let the other stuff like core and plyo go this week. My legs are sore, and I wanted to promote recovery. I’ll get back into that next week.


Hopefully by the end of next week I’ll feel a lot better. This week and next are training right through races. I still plan to race. However, I’ll be surprised if they are close to my PR times. I’m currently focusing on Philadelphia half so each race until then will serve as a “speed workout”. If I can consistently run between 19:30-19:45 on tired legs, I’ll be happy.

Questions for you:

What is your next goal race?

Is sickness going around where you are?