5k Training: Week 3

Three weeks of training are in the books! I am finally happy with my weekly mileage (35.1, aiming for 35-40 each week of this training period) and was able to successfully complete all scheduled workouts. Unfortunately I am still dealing with lost fitness from my off season. Hard workouts require a longer than usual recovery time and the overall volume of my training is creating some noticeable fatigue in my legs.

Monday

Distance: 6.53 miles
Pace: 1.75 miles @ 10:12, 5 x 3:00 @ 6:42 [3:00 recovery], 1.48 miles @ 9:47
Comments: It snowed Monday morning so I spent all day thinking I would postpone my speed work until later in the week. As predicted my usual route was snow covered and slick. I decided to check out a neighboring subdivision and, thanks to their excessive salting, the sidewalks were dry. I like getting my hardest workout out of the way early in the week so I made the snap decision to just get it done.

The first two intervals were manageable (6:37 and 6:33 pace), but the third destroyed me (6:47). I was prepared to just call it a day but during my recovery period I decided I would rather just run them a bit slower (aiming for 7:05ish) and get it over with it. The final two intervals actually felt easier than the 3rd one (6:43 and 6:48). I think I was just not mentally prepared for a hard run.

Wednesday

Distance: 6.25 miles
Pace: 9:38
Comments: This was such a hard run. Even following a rest day my legs were so tired and heavy. It was so difficult in the first mile that I decided that if it didn’t turn around, I would call it at 3-4 miles. Finally after 4 miles my legs loosened up and running was suddenly easy.

I have a hard time judging if the pain I am working through is just general fatigue from training or if it is the early signs of an injury. In this case, judging by how easy the second half of the run felt, it was clearly just general fatigue and I am glad that I pushed through. But in the past I’ve also managed to turn a tweak of minor pain into an injury by pushing too hard. Hopefully this is something that I am getting better at judging.

Thursday

Distance: 3.55 miles
Pace: 9:28
Comments: Recovery run.

Friday

Distance: 5.61 miles
Pace: 9:17
Comments: Friday afternoon run with friends! The first two miles felt alright but the next two were a repeat of Wednesday: tired, heavy legs. A quick bathroom stop provided enough of a break that I was able to finish the run feeling light and easy.

Saturday

Distance: 10.06 miles
Pace: 9:17
Comments: I expected this run to suck based on how terrible my legs felt on Friday. Instead I was pleasantly surprised to have the entire run feel easy. The only complaint I have was the unrelenting 20-30 mph crosswind. To keep it interesting I threw in one mile at tempo pace (mile 8, 7:22).

Sunday

Distance: 3.1 miles
Pace: 9:48
Comments: Recovery run.

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2 thoughts on “5k Training: Week 3

  1. Great job on your training this week! I took some time off for the off season, and I lost some fitness too. It definitely took some time to get it back, but I have seen a lot of progress. I'm sure that in the next few weeks, you'll feel like you are back to normal. Good luck with 5k training! 5k's are so hard!

    Like

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