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Embracing the 5K

During recent years my weekday runs were usually 5 miles unless I was doing speed work or going on my long run. In fact, I’d joke that any run less than 5 miles didn’t deserve a shower. Fast forward to the present and 3 miles seems to be more my speed and helps keep me from overdoing it with all the pounding on my joints. Let’s face it, running a 5K sounds much more impressive than a 3-miler, and as a result, that’s become my new go-to distance. 🤣😂


Overview of the Week

Before discussing each day’s workouts, here’s an overview of my workouts from this past week. Scroll down for daily details…



After a challenging bike ride the day before, I treated myself to the day off from exercise. Even so, I was quite busy doing projects around the house, and other than during virtual church, I didn’t have much down time.



I lifted weights for an hour between client sessions and then walked 5K with my husband at a 17:42 average pace. On our way home we stopped at The Wine’ing Butcher to pick up chicken to grill for dinner. It was 60° and sunny, much cooler than the heat headed our way.



I had planned to run earlier, but it wasn’t until 8:45 AM that I was able to get out for my 5K run (9:22 average pace). It was 64° and sunny and perfect running weather;  however, the forecast for later in the day was 88°. Later while outside on the deck, I certainly felt the heat while working on an antique bed I’m giving to one of my sons (more on that in a future coffee update).

Once back inside, I stretched and foam rolled for a total of 20 minutes.



Up early, I spent an hour strength training before logging on with clients. At 5 PM I went for a 2-mile walk. It was 89° earlier, but had dropped to a refreshing 88° by the time I walked out the door and I could feel the heat slowing me down significantly (18:38 pace).



My day started with a run at 8 AM before it got too warm. It was 73° and overcast, but just as I stepped out of the house, it started to drizzle. Within a minute the rain disappeared and didn’t return. I was sporting new shoes and was pleased with how they felt. My crazy old feet need more room in the toe box and as a result, I’ve been wearing  Saucony Peregrine trail shoes (affiliate link) for the last few years. Trail shoes are heavier and weren’t my first choice; however, when that’s all your feet feel comfortable in, that’s what you wear.

One day while perusing Instagram, I saw a picture taken from above that someone had posted of her shoes. She mentioned the larger toe box, and I was intrigued. After a little research, I decided to give them a try. So far, so good with my Altra Escalante 2.5’s (affiliate link) and I hope that my feet continue to approve. Together we ran at a 9:13 average pace and everything felt great when I finished my run.


After my run, I foam rolled and stretched for 10 minutes each.



I lifted for an hour after seeing my morning clients and called it a day on the workout front so I could rest up before Saturday’s ride.



Bill and I, along with some of our cycling friends, are registered for the Loudoun 1725 Gravel Grinder in mid-June. Even though it’s a race, we’ll be riding at party pace taking pictures along the way. We rode much of the course with three of our friends just to get a taste of a few new-to-us gravel roads in the county. Our friends all had time restraints and stopped at 18 miles, but Bill and I were able to ride the full 40-mile course.

We were nervous that the outlandish winds from the two previous days would put a damper on our ride, but they calmed down earlier than expected and the 49° (feels like 42°) warmed up quickly to 57° by the time we finished. We averaged 11.3 MPH with 2,913 feet of climbing, and for the most part, it didn’t feel too difficult.


Here’s What You Might Have Missed

In case you skipped checking in on my blog this past week, here’s what you missed…


  • • What’s your favorite go-to distance for your everyday runs (excluding speed work and long)?
  • • Are you happy with your current running shoes? Do you have any issues that have made it difficult to find the right running shoe?
  • • Did you run in a race this weekend? If so, was it live or virtual?


And that’s my rundown… Have a great week!




I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!


Disclaimer:  This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.