5k Training: Weeks 6 & 7

I’ve fallen slightly behind with blogging in the past few weeks, so I have two weeks of training to recap: one basically perfect week and one fairly crummy week.



Distance: 7.0 miles
Pace: 9:22
Comments: As is pretty standard for this time of year, it was quite windy during my run. On the plus side it was a nice 70 degrees at a time of year when there is usually snow on the ground. The warm weather definitely made the wind much more manageable. Plus if it is windy during a race at least I will have trained for it.


Distance: 8.59 miles
Pace: 2.14 @ 10:00, 8 x 60s hills @ 6:41 [4:00 recovery], 3.02 @ 9:39
Comments: Ugh. What a beast of a run. After my 2 mile warm up, I started my first hill climb. It seemed like I had barely started climbing when my watch beeped to signal my recovery. Apparently I had accidentally selected hills 8 x 30s instead of hills 8 x 60s. I got the correct workout going but this disruption to my run really set the tone for the day.

I felt very distracted during the workout and negative thoughts about how I will never be able to break 20:00 kept sneaking into my head. I did my best to just focus on one climb at a time. Oh and I can’t forget to mention the 21 mph headwind I faced while trying to run hill sprints.


Distance: 6.27 miles
Pace: 9:34
Comments: Easy run.


Distance: 12 miles
Pace: 9:10
Comments: I feel like I have been dreading my long runs this entire training cycle. The start of this run was no different. I was distracted by my plans for the rest of the weekend (celebrating my sister’s 21st birthday) and I was nervous about getting 6 miles away from home and not being able to finish the run home.

Of course it ended up not being an issue and I finished strong with the last 2 miles at tempo pace (7:29 and 7:16). I really need to stop doubting myself.


Distance: 4.14 miles
Pace: 9:11
Comments: Unfortunately for my sister, her birthday ended up being ruined by the stomach flu. I still went out with some family members for some late night bowling. Thanks to the time change, didn’t go to bed until 3:30 AM. This is basically unheard of in Heatherland since I usually get up at 5:30 AM for work. Exhausted only begins to describe how I felt on Sunday.

I still managed a quick run in the rain to bring my weekly total to 38 miles.


Since I only ran 3 days in the past week, I am going to skip my usual daily breakdown. I started the week feeling quite miserable on Monday. I was still exhausted from partying too late on Saturday and by Monday night had developed a sore throat and wet cough. I have actually been having a lot of breathing issues in the past few weeks and was worried this was the start of a chest infection.

I really only felt sick on Monday night, but for the past few weeks I have been having almost daily asthma attacks. Which is quite strange since in the past year I had maybe 2-3 all year long. My doctor believes it is likely due to the weird weather we have been having and the particularly nasty respiratory infections that have been making the rounds. So even though I haven’t had any symptoms beyond increased asthma attacks, she thinks I am probably fighting some sort of respiratory infection. Medicine has been prescribed and I seem to be responding well to the treatment. I also took two extra rest days as a precaution.

At the end of the week I was able to get in three great runs: 2 easy runs and my key workout for the week. This week it was 5 x 4:00 @ 5k pace with 3:00 of recovery. I started with a two mile warm up and then began my repeats. The first two were into the wind and noticeably slower paced (6:47 and 6:56). I was so relieved to turn around during my third interval and take advantage of the tail wind for the remainder of the workout (6:41, 6:39, 6:39 paces). I finished up with a two mile cool down.

I was hoping to get in a long run on Sunday, but I had a very busy weekend attending graduate school information sessions and once again find myself exhausted. Plus my right knee has been feeling a little bit twingey this weekend. I do not want to blow all of the hard work I have been putting in so far this year with an injury so I decided to take Sunday and Monday off. Assuming my knee feels normal on Tuesday I should be able to be back on track with week 8’s training.


8 thoughts on “5k Training: Weeks 6 & 7

  1. Ugh I’m so sorry to hear you’re sick again. Didn’t this happen to you last Spring too? :-/

    I agree, I always seem to follow up awesome weeks with poor ones (or ones I just don’t feel great about). I think its because those good weeks give us high expectations going into the next one that are impossible to meet because not every week can or will be good. On the flip side, having a bad week makes us more likely to appreciate a good one.

    As for extra rest days, I myself am learning to lighten up on this point. I recently read this really good article about why runners sometimes work hard but don’t see gains, and there was something in the ending summary that really stuck with me: “when I have performed better than my training indicated, it was probably because I was a little underdone rather than overdone…the best combatant to sabotage is thinking less, and listening more.” It’s nothing I haven’t heard before but for some reason seeing it in those words, at that time, just really stuck with me and has changed my perspective in a lot of ways. Here is the article if you want to read it: http://www.runnerstribe.com/why-dont-we-improve-sometimes-a-column-by-david-mcneill/


    1. Yep, I was super sick last spring. The extra fun of asthma is that it makes you more susceptible to colds and respiratory infections. At least this year, apart from that one day, my annual spring sickness was pretty manageable with my emergency inhaler.

      I’ve actually been really surprised with how easily I’ve accepted and moved on from that bad week. I think it helps knowing that my goal race is a 5k and if I have a bad race, I have another four 5ks lined up after that. The trick will be to channel this sense of balance when I start half training this summer, haha.


  2. I stumbled across your blog today! Seems like we have the same sub 20 5k goal
    : )
    So glad your feeling better btw. I’m bouncing back from 3 weeks of the sickies- ugh!
    You seem to be rolling with the punches of a “bad” training week ( which was still faster than everyone on the couch!)besides, bad weeks make the good weeks that much better, right?looking forward to following you along to your sub 20 goal. I’ll be cheering you along the virtual sidelines!
    : )

    Liked by 1 person

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