Training: Solid Workouts and Long 5ks

janji top me

My training last week started off well and ended on a somewhat bittersweet note.  I started the week riding my high from the Phillies 5k, then as the week progressed, DOMS, lack of sleep and current events caught up with me.

Where to start?

Monday: 70 minutes easy
Tuesday: 65 minutes easy
Wednesday: Workout
Thursday: 70 minutes easy
Friday: 60 minutes easy
Saturday: 6X400s (7 miles total)
Sunday: Clean Air 5k (19:50)
Total: 61 miles

Easy runs were just that, easy.  Due to forecasted thunderstorms, I thought I would have to resort to running on the treadmill for a few days. I was lucky that I started running enough that I missed them.

Wednesday Workout:
1×15 minutes (6:31 pace)
1 mile (6:07)
2X8 minutes (6:30 pace)

As I mentioned on Instagram, this was definitely the best workout I’ve had in a very long time. I felt like I was on top of the world.

6X400 (1:35 average)

The goal of Saturday was to get some faster repeats.  Just to get some rust off.  I was tired, but they went according to plan.

Clean Air 5k (3.25 miles 19:50…average pace 6:05)

I was originally supposed to run a different race up North, but life came up, and I didn’t have enough time to get to the race.  There wasn’t a point to speed up there and so the morning of, I found something local.  I was disappointed, to say the least, but I made the best of the situation and found a local 5k that I was able to run.

However, the mess of the morning spilled into the race.  The race itself was an out and back on the Schuylkill River in Philadelphia (where I actually set my PR last year), but the course was long.  Not only that, but they had 10k walkers start 15 minutes before 5k runners.  It meant for about a mile, I was weaving around walkers.  It wasn’t optimal, I didn’t feel great, and it was a mess of a morning.  Some races aren’t glamorous, and you just feel like garbage…that was the story there, but I’ll have a full recap later.

Running Posts of the week:
How to Transition to Minimalist Running Shoes
March Training
Phillies 5k (18:32)

Questions for you:
Have you ever DNSed?
I think whenever I sign up online before a race, something happens.
What was your best workout last week?


  1. What kind of a race has the walkers start FIRST??? That is nutty and so sorry you had to deal with that frustration!! I’m channeling my inner Hollie over here with my Saucony Freedoms!!! I LOVE them!!

  2. I’ve had several DNSes, mostly due to injuries but one due to waking up crazy sick the morning of the race. I haven’t had any due to traffic or not having time to get there but I did come close once (got my bib and was walking toward the start with the timing guy who was about to shoot the “gun”). I am glad you found another race and got a solid workout in, even if it wasn’t in the original plan.

    Also, just saw Allie’s comment… I got the Saucony Freedoms too :). I read your review!

  3. I hate when that happens with walkers or weirdly timed double-races. But you did great coming off your big win last weekend!! (My teammate, Paul, was the male winner). Everyone was saying that the course was long. Much better when the course is short 😉

  4. Ughh I’ve done a race where the marathon, half marathon, 5k AND walkers all started at the same time. It was a DISASTER! Awesome week of training 🙂

  5. Those look like two GREAT workout–well done! There was one race I signed up here for in the city (er Brooklyn, ha!) that was a 10 miler in the middle of February. I woke up on race morning and was sick so I ultimately pulled the plug and decided not to run. My friends all did the same too, so it was the right decision. 🙂

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