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Base Building Week 4: 5ks and Workouts

Base Building Week 4: 5ks and Workouts

Not everything went perfectly last week, but I was able to get quality training in.  There wasn’t anything of note, and it was uneventful, but some weeks (or probably most) you need it to be.  I’m just continuing to build mileage and base.

Monday: Easy 45 minutes
Tuesday: Easy 60 minutes
Wednesday: 6X800s with 400 recovery (warmup/Cooldown=10)
Thursday: Easy 20-minute walk
Friday: Easy 70 minutes with Alexis
Saturday: 5k in 20:00.3 (total mileage 8)
Sunday: Long Run

My easy runs were just that, easy, and untimed. On Friday, I got to run with Alexis which was awesome to catch up.

Workout: 6X800s with 400 recovery (warmup/cool down=10 miles):

The workout itself didn’t feel good or bad. I woke up on the wrong side of the bed, but I was able to motivate myself to get out for the workout. I averaged 6:08 pace which is slightly faster than the previous week.

Saturday: 20:00.3 5k:

I had planned to run a local race, but due to weather, it was canceled. The race was no a frills, and it wasn’t that big of a deal or even that surprising. I knew I wanted to still get a hard effort in so I ran a 5k in my neighborhood.  There was no one to cheer, or run with, just me.

The workout itself is a big accomplishment for me because I struggle with pushing myself alone for workouts.  My splits were 6:27, 6:29, 6:26 for 20:00.  I pushed myself harder in the 5k than I have post marathon and 24 seconds faster than the 5k I did on Thanksgiving.

Long Run: 14 miles with 7 averaging 7:18

After a long day on Saturday, I woke up tired on Sunday. I knew it wouldn’t be my fastest long run ever.  Getting out there in the 42-degree rain wasn’t my favorite thing either.  It’s done and no need to look back.

In all, I’m happy with my week.  Next week will be about the same. There aren’t a lot of local races coming up, so I’ll just keep trucking along.

Posts from the Week:

Christmas Classic 5 Miler (32:46)

50 Half Marathons Later 

Questions for you:

How was your week of training?

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3 responses

  1. Sounds like a great week of training. That is an impressive 5k time, especially considering you were only racing the clock; it’s hard for me to give that kind of effort alone. Good job.

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