Comeback 5K training plan

The last run I blogged about was a two-miler a week ago, but I didn’t comment on the pain in my right knee that I felt at the end and that lingered through the following day.

I decided to take a day off from running to be safe. That, of course, turned into five days… and then I got a strange 24-hour cold over the weekend… and finally, today, I felt totally back to normal and ready to run.

No pain!

Today, my chiropractor said the knee pain could have been caused by my hips being out of alignment. Good to know.

I also decided to stop being lazy and created an actual training plan for the comeback 5K I’m running in just under four weeks.

My main goal for the 5K is to pace myself well and be able to run the whole 3.1 miles, and my secondary goal is to break 30 minutes. At my current fitness level, I won’t be running sub-30, but we’ll see what happens with consistent speed work, tempos and weight lifting!

Obviously you don’t need to lift weights as part of 5K training, but I really think it added a lot to my marathon training, and I miss looking and feeling strong.

Side note: I documented my marathon training with detailed weekly recaps and a reflection on my overall training after I nailed my 4:15 goal; you can find all those posts HERE if you’re interested!

On top of wanting to have a great race next month, I’m also excited to dive into this training plan because I’d still like to have my 10-pounds-lighter body back and I’ve so far failed at committing to regular exercise. I know from experience that nothing motivates me like an upcoming race!

I’m newly back on the Paleo bandwagon as well. I saw and felt great results after my month of Paleo eating in June, but I just flat-out failed to maintain good eating habits. I’ve got this to motivate me on that front:

Oh, yes. You are looking at just over two weeks in Italy starting at the end of September.

We’ll be visiting Milan, Rapallo, Cinque Terre, Pisa, Florence, Siena, Orvieto, Rome, Naples and the Amalfi Coast. Aaron wins for planning our itinerary in excellent detail! (I’m sick of travel planning.)

Make no mistake — we will not be eating Paleo in Italy! I plan to indulge in everything Italy has to offer, but I want to make my best effort to shed a little extra weight beforehand. I may just put it right back on, thanks to pasta, pizza and gelato, but I’ll give it a shot anyway.

Yummm… pizza, pasta, gelato… I’m sorry I even mentioned them!

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