Wednesday, March 18, 2015

Week 7 of ?? Sub 20 5k training

The highlight of this week was going to Vancouver for vacation. A by product of that was being able to run The St Patrick's 5k.

Monday: 4 miles on the lakefront with CB

Tuesday: 6 miles avg 7:07. 1 mile WU w/ strides..... 1 mile @ 6:22, half mile recovery, 2x 800's @ 6:10 (quarter mile recovery) 4x 400's @ 6:00, last @ 5:52, (200 recovery) CD. Felt springy & light.

Wednesday: 4 miles recovery + 4 cycle miles

Thursday: 3 miles + strides

Friday: REST aka Be in a plane for 5 hours aka walk all over Vancouver

Saturday: St Patrick's 5k {vancouver} 21:13 PR!!

Sunday: 7.9 miles along the sea wall

Definitely running outside with CB after work on Monday. It was so freaking gorgeous outside.

I was happy to hit some fantastic paces in my last speed sesh before the 5k. This got me thinking that a 5k PR was imminent- by how much I wasn't sure. I knew the race would have hills, but more important, I knew I'd feel like shit because of the flight. (Historical data)

I was really happy to hit a 17 second PR in the race. Like super happy considering everything. I know that if I don't fly across the country and go out drinking the night before that I could easily run {conservatively} 30-45 seconds faster- especially on a flat course.

I'll have to wait a few more weeks to test out a 5k in "perfect" conditions because I'm running the Shamrock Shuffle 8k in less than 2 weeks. I know my PR there will fall too.

I thought it was really cool the race sold the shirts separate from the entries. I haven't seen this done in Chicago. I think registration was around $20 for the race. The shirt was $20 also. I just wanted the shirt as a memento (before I realized I would get a cool beer glass!) I like the idea of separate costs for the shirt and bib.

Cb was happy to see Fido for the first time in 2015!

He was also happy to go on some more walks this week. Yay no more winter, yay!

This week I'm looking forward to getting back into a solid eating/running routine and upping my mileage little by little as the weather will allow me. I want to do 3-4 more speed sessions between now and next week before the shuffle.

Sub 20 is imminent...

-- Xaar


  1. That is a cool race shirt. It would be nice if the Shamrock Shuffle also had a green shirt again, instead of the red and blue BOA corporate colors! Anyway, looking forward to seeing your 8k PR fall next Sunday! :)

  2. That is cool they sold it separate, I think there are a lot of cotton race shirts I would not have if I had that option more. The spring like weather is feeling so amazing, I could live with this all year.