Workouts: Recovery and a 5k

Is it that time already for another training log?

Last week flew by for me!

As most people know, I ran Rock n Roll VA Beach the weekend before last.  It drastically affected my training week because I spent the majority of the week recovering from the race.

I spent most of the week recovering and doing easy runs, but I’m doing easy runs throughout the week anyways right now.  There is no sense in doing another workout when I am racing pretty regularly. Hopefully, in a few weeks, I’ll feel comfortable enough to add a speed workout on top of racing too.

Monday: Easy 45 minutes Core (15 mins)
Tuesday: Easy 60 minutes ART release session
Wednesday: Easy 60 minutes
Thursday: Rest
Friday: Easy 45 minutes Core
Saturday: Flying Fish 6k (19:35)
Sunday: Easy 90 minutes
Easy Runs:

There is never much to say about them.  They are easy, boring and injury free.  To be honest, the half marathon took a lot out of me.  My calves are still tighter than normal.  It’s to be expected because it was my longest run, race, and sustained effort in quite a while.  In fact, I hadn’t raced a half since the April Fools half marathon in early April.

Flying Fish 5k (19:35):


For the last few months, I’ve been excited about the Flying Fish 5k.  The race starts and is sponsored by the Flying Fish Brewery.  My work put on a group run with Flying Fish about three weeks ago, and I had been excited to race the rest of the month.

However, during the last week, my legs were clearly very tight, and the weather became a big factor.  I had already signed up for the sold-out race, so I decided to gut it out.  I ended up surprising myself with my fastest 5k time post injury by 30 seconds.  The race itself was well put together and a lot of fun.  If you are NJ/Philadelphia local, I recommend it.

I plan to keep trucking along and to recover.  I’m happy with how my recovery is going.  As I said last week, I wouldn’t classify myself in the injured stage anymore.  I would classify myself in the recovered but getting back into shape stage.  This might be the hardest stage to be in because you want to make goals for the next training cycle but you have no idea how fast you will “get back into shape”.

Posts from last week:
The Time I Saw A Bear While Hiking
A Timeline of my Ankle Injury

Questions for you:
Have you ever done a brewery race?
What is the hottest weather you’ve run in?

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  1. Congrats on such a fast 5K post injury! You just reminded me I need an ART session on my hamstring and calf. They’re definitely feeling a lot tighter than normal. It’s always nice to get to that point where you can say you’re no longer injured and are well into recovery. I’m excited for you to make a big comeback!

  2. Congrats on that 5k finish! That is very speedy for me, lol. The fact that you are still able to get out and do easy runs after your half shows that you are definitely recovering. Keep up the good work!

  3. Congratulations on your 5K (or 6K?) finish and on recovering from the half marathon. I think you made the right decision to take it easy for a few days after because a half marathon always takes a good chunk of recovery/easy time and it’s never smart to return to training gung-ho after a race, when you are still getting back to 100% post-injury. You had a great week of workouts though and glad things are going well!

  4. Congrats on your 5K! You are definitely making a solid comeback! I’m sure that was a good feeling and was a confidence boost for you.

  5. Congrats!!!! I’m with ya on the not knowing when you’ll get back to where you want to be to set goals! Hottest I have ran is 110 degrees in AZ. I can’t even remember how long I last, but I remember it a long run.

  6. Love that you nailed the 5k after a great (although boring) week of much needed recovery. Nicely done!

  7. It’s all about progress, and you have the right mindset as you work to build your base. Races that are sponsored by breweries (like the Boilermaker in Utica) are the best. 🙂

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