5k Training and Meal Planning

Happy Sunday! Training picked up this week, with the shift now to a 5k in mid-June and possibly a one mile race as well.  Here’s the rundown:

Sunday:  5 recovery miles no watch, probably 9:30-10:00 pace

Monday:  7.25 easy run on a hilly route, ending with a flat mile or two (9:42 –> 7:58 pace) + mini Barre workout at home

Tuesday: 50 minutes easy cycling

Wednesday: Interval run (2 mile warm up, 8 x 2 minutes at 6:20 pace, 2 mile cool down) + 5 minutes of core and push ups

This was the first really warm morning and I struggled to find the correct pace.  My first few were too slow, then several were too fast, and I just never felt great! But in retrospect, my paces were better than I thought (6:30 to 6:08 range for the repeats).

Thursday: 7 easy (8:40 ave) at 5:30 am which is as early as it gets for me! But I do admit, I love having this done before the kids are even waking up.

Friday: rest!

Saturday:  12 miles with first ten at 7:50-8 range and last two at 7:20-7:30

I couldn’t believe how good I felt on this run!  The miles were ticking away in the 7:30-7:40 range so I rolled with it, and final two were 7:18 and 7:10 for an overall 7:36 average.  That used to be a goal half marathon pace a few years ago, so it feels pretty amazing to hit it relatively easily on a training run!

I’m meeting a local client for a few miles this morning and looking forward to some recovery miles.

Meal planning:

Sunday: Chicken sausage and black beans in the crockpot

Monday: Quinoa power bowl with Lemon Tahini dressing

Tuesday:  Leftovers

Wednesday: Baked salmon one pot meal from Cotter Crunch

Thursday: Grill burgers, veggie burgers, corn on the cob, watermelon (girls favorites)

Friday: Date night (girls to grandparents for a sleepover!)

Saturday: Date day

And I really need to try this Chocolate Chip Cheesecake Dip from Paleo Running Momma!

Have you ever done a one mile race?

Are you a sweets or salty person? Or both?

I’m linking up with Fitness and Food with Ilka and Angela, and Tricia and HoHo from The Weekly Wrap!

8 thoughts on “5k Training and Meal Planning

  1. I’ve never done a mile race but that sounds like it could be a nice way to kick off the morning. I’m all about the salty foods.

  2. I recently ran a half marathon as part of the Drake Relays…and they have a 1-mile race (I think it’s on the Tuesday evening of the week prior to the big weekend). It’s called the Grand Blue Mile and it’s HUGE! I’ve never been able to do it because it’s an hour away, and it’s always during dance recital week (so we have nightly rehearsals in town). This next year will be our final year of dance (the daughter will be a senior), so I’m hoping to make the Grand Blue Mile the new tradition when dance ends for us 😉 It’s a little scary, though!
    Kimberly Hatting recently posted..Can you say DOMS?My Profile

  3. That Chocolate Chip Cheesecake Dip looks amazing! I need to start meal planning. I start it and then fall off the wagon pretty quickly.

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