10K Training and Almost a 5K Run

IMG_4493I did try to run a 5K race on Saturday but I came up short because the route wasn’t 5K. My Fitbit measured only 2.2 miles. It was a low-budget race. No bibs, no clocks, timing chips, etc. There was portion of the route you were supposed to run twice but very few understood that part. Oh well, I ran 2.2 miles and that’s the furthest I’ve gone since my bypass surgery and I got to run somewhere new. The route was hilly. My Fitbit showed 147 feet of elevation. I was hoping to average under a 12 minute per mile pace but with the terrain it ended up being a 13:22 pace.

Ok, that’s pretty much how the week ended so now let me tell you how it started. The week started with interval training. 1.5 minute run + 1.5 minute walk, 2.5 minute run + 2.5 minute walk x 2, 1.5 minute run + 1.5 minute walk. I’ve decided not to worry much about the split times. While I’m not running steep graded hills, they do have an impact on the times. Now I’m just focusing more on the level of effort. I finished with some weight training.

Tuesday was a benchmark run with the Nike Run Club app. After the run, I continued walking until I hit 5 miles.

Wednesday I started with a one mile warm-up before my intervals. The intervals were a repeat of Monday’s training. I had some things to take care of in the morning so I skipped by weight training. I took the day off on Thursday because I had a few appointments in the morning.

Friday started with a 1.5 mile run. My goal was to finish at an 11:48 per mile pace. I was close. I finished at a 11:49 per mile pace. Also, this makes the longest continuous run since before my bypass surgery. Next, interval training again but this time the intervals were: 2 minute run + 2 minute walk, 3 minute run + 3 minute walk x 2; 2 minute run + 2 minute walk.

Saturday was the 5K run that wasn’t but after the run I went to the gym to do some weight training.

Sunday isn’t over yet but I’m not sure what I’m going to do. Either take the day off or go to the gym for 30 minutes on the rowing machine.

Training Recap

Monday, September 10:
1.5 minute run + 1.5 minute walk, 2.5 minute run + 2.5 minute walk x 2, 1.5 minute run + 1.5 minute walk

Strength training at Anytime Fitness.

Tuesday, September 11:
15 minute benchmark run using the Nike Run + app.

Walk for 5 miles (counting run).

Wednesday, September 12:
One mile warm-up run at 11:21 per mile pace.

1.5 minute run + 1.5 minute walk, 2.5 minute run + 2.5 minute walk x 2, 1.5 minute run + 1.5 minute walk

Thursday, September 13:
Rest day.

Friday, September 14:
1.5 mile warm-up run at a 11:49 per mile pace.

2 minute run + 2 minute walk, 3 minute run + 3 minute walk x 2; 2 minute run + 2 minute walk.

Saturday, September 15:
5K Race

Weight training at the gym.

Sunday, September 16:
? I haven’t decided what to do. Maybe go to the gym for 30 minutes on the rowing machine or just call it a rest day. I’m leaning towards calling it a rest day. What do you think?

Oh Yeah, I’m Running in a 5K on Saturday

In my last post I forgot to mention at the very last minute I signed up to run in a 5K on Saturday. It should be no surprise when I tell you I’m in no frickin’ way ready! But it’s for a good cause. The Friends of Euchee Creek 5K Fun Run supports the construction of the Euchee Creek Greenway Trails. I believe this is part public, part private endeavor. Once completed it will be close enough for me to walk from my house to the trail. I wish I knew how many miles the trail will run but I don’t. I’m guessing 25 miles. At the trail end, it connects to another trail that runs along the Augusta Canal for another 12-15 miles. My house is probably close to middle of the trail. The trail will be constructed for walking, running and cycling.

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I have zero expectations for this 5K. It will be what it will be. I’m not sure how much of it I will run or how much I’ll walk. At this moment, I’ll say I plan to find an easy pace and run as far as I can before I start walking. After a triple bypass and only a few weeks of very short running distances I have no clue what the final outcome will be. I’m anxious to find out and I’ll let you know shortly after crossing the finish line.