Training: Workouts and a 3 mile race

me running Philadelphia eagles

Last week’s training went well.  It’s definitely hard to beat the week before and running a hard 15 miler, but I have no complaints about last week.  I went back to a somewhat regular routine and got done what I needed.

Monday: Easy 45 minutes
Tuesday: Easy 45 minutes
Wednesday: 12X400s
Thursday: Rest
Friday: Easy 60 minutes
Saturday: 3 mile race (18:20) average 6:07 pace
Sunday: Long Run


As always, the easy miles are just that…easy.  Coming back from my rest period last year, I’ve run a lot more by time versus a set amount of miles.  I like it better.  Less stress and it doesn’t really matter if I run 4.8 miles or 5.2.  That .4 (or whatever) probably won’t bring me a PR.


12X400s  90 seconds

It was windy and cold, but I was able to get the workout done.  My legs were still tired from the 15-mile race, but I ran for where I was at that day.  That’s all you can do.  I’ve run faster, and I’ve slower.

3 Mile Race (18:20):

It was supposed to be a 5k, but it was exactly 3 miles.  Results will label it a 5k, but there is no sense lying to myself!  The race itself went fine.  I didn’t feel great, but it was nice to get out there again. It was cold and windy, with a feels like temperature of about 10.  My splits were consistent (6:05, 6:08, 6:07) and I ran the entire race alone.

Long Run:

Many weeks I do a fast finish/tempo with my long run.  My body was not feeling it, so I didn’t.  It felt good to stretch out the legs.  I ran around an 8-minute mile, which is moving faster than my recovery runs but not going hard.

Posts from the week:

January Training Recap
Distance Series 15 Miler (1:39.46)

Questions for you:
How was your week of training?  Are you a football fan?
What was your best workout?


  1. Congrats to you on your race, even if it was short! The effort is what really matters, your splits were good, and some of the money probably went to a good cause… so no need to worry about the distance. Glad you had a good workout week as well and congrats to the Eagles!

  2. You picked a great time to bust out that Eagles hat. Hope you enjoyed the game! I also hope you weren’t out there climbing poles and jumping off of things haha.

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