I raced a 5K last week, which is something I’ve never done before. I completed a couple 5K runs in college, but I certainly didn’t race them and they may not have even been the full 5K distance. My first real road race was a 10K back in 2014, and I have race mostly marathons and half marathons since then.
The 5K hurt, but in one of those way that we runners find is also quite fun. It was a huge mental shift to run a 20 minute race versus a 95 minute or 3.5 hour race, in both an enjoyable and challenging way.
Monday: 4 miles easy
After a week off of running, I was ready to test my foot. It had been pain-free and not tight for a couple days. Sure enough, the week off of running (plus icing and taping) did the trick for whatever tweak there was. I ran four miles comfortably and my foot remained pain-free throughout the rest of the day.
However, Ollie’s feet were not pain-free. All the beach time had blistered up his paws, and he chewed on them and made them worse. He ended up with a collar, some medicated foot soak, and a week off of running, hiking, and long walks. Apparently, Ryan was the only one of our family to make it out of June without needing a week off of running.
Tuesday: 6 x 400 m (5 miles total) and Pilates
I’ve done several short interval workouts leading up to this 5K and I have noticed a huge difference in my running economy. These 400m felt pretty good – the worst part was the humidity. My first five quarters were on a flat loop and logged in 1:36-1:39; the final one was on a part of the race course hills and logged at 1:43.
Wednesday: 6 miles and strength training
My run was simple out-and-back 5 miler. I kept the effort easy and relaxed.
Immediately after my run, I took out Charlie for his run. Charlie ran his first mile after his back injury! The inflammation had subsided and the vet cleared him to gradually return to activity. Charlie pranced with joy the entire mile. Ollie, meanwhile, was devastated that he didn’t get to run and ramed his cone into me repeatedly.
I opted out of any heavy lower body lifting to rest my legs before the 5K. I stuck to mostly upper body and core exercises, completing bodyweight walking lunges TRX rows, barbell military press, eccentric pull-ups, lat pull-downs, side planks, and kettlebell deadbugs. I really like those kettlebell deadbugs, probably because they are as if the kettlebell and Pilates were combined.
Thursday: Rest day
Friday: 3 mile easy run
This was a short shake-out run the day before the 5K. I ran mostly through the bog, which was super muggy.
Recently, we subscribed to Imperfect Produce, which delivers a customizable box of produce to our door each Friday. The produce is either surplus or store rejects due to aesthetic defects (scraps, too small, too large, etc). I love it because it’s a convenient way to purchase a large amount of produce and it reduces food waste.
Saturday: 5K race (4.5 miles total)
I ran the Run of the Mill 5K. If you are familiar with the Mill Creek area, you will know the terrain is not flat; it’s just varying degrees of hills from gradual inclines to the monster hills on the aptly named Seattle Hill Road. The first mile of this race is uphill, the second mile is rolling, but the final mile rewards you with a downhill.
I warmed up with 1.5 miles easy before the race. The 5K itself went by quickly. I ran a chip time of 20:59. I thought I had run a 21:01 based on my Garmin and I was excited to see a 20:xx time on the official chip results! 5Ks are hard and the last 1/2 mile really hurt. This was a fun race!
I’ll have a full recap up later this week!
Sunday: Rest day
Our newest homebrew was finally ready to drink. We used a pale ale recipe from our local brew shop (Micro Homebrew) and the result was incredibly delicious. We finally figured out how to avoid the slightly banana-y taste that can come with some homebrews.
[Tweet “A 5K PR, homebrewed beer, and more in this week’s #weeklywrap via @thisrunrecipes #running”]
How was your week in running?
Do you subscribe to any CSAs or produce boxes?