What is Mindful 5K?

Mindful 5K is a newsletter about training for 5Ks with mindfulness & honesty. We want to break PRs but primarily run for the joy and health benefits. We run because we can’t not. We pay attention to how we feel before, during, and after our runs and adjust accordingly.

Who is Todd Dosenberry?

Hello! First and foremost, I’m an uncle to four nephews and two nieces. On May 15, I’ll become the godfather to my youngest nephew, Leo.

I’ve been meditating daily since July 2017 and recently ran at least one mile daily for 931 consecutive days. On one fateful run in early February 2022, my knee felt like it was about to buckle after half a mile. Out of an abundance of caution, I ended my streak. I didn’t run for the next three weeks but have since started to run most days.

I’ve been living in Miami Beach, Florida, since March 2020 and can not wait to share my routes and love for the tropical twin cities with you.

Why 5K?

To be honest, I’m not entirely sure, but I want to master the 1-3 mile range. I’ve run two half-marathons (not races) over the past three years and have run 8 miles or more almost a dozen times. Training to increase my speed for a shorter distance is more thrilling and doesn’t take as much time than training for the 10K, let alone a half-marathon or marathon. As a bonus, I reckon the injury risk is lower.

With that being said, I run longer distances. It’s part of my training regimen. My pace is slower, and there is a different kind of joy. It’s not as thrilling as the 1-3 mile range, but the scenery is more beautiful as I’m taking more in.

My fastest 5K is 18:29 (5:57 per mile pace), and thus I’m training to break the 18-minute barrier (5:47 per mile pace). However, as of April 28, 2022, I’m a long way away. My current pace is above seven minutes per mile.

My next race is the Amway Riverbank Run in Grand Rapids, Michigan, on May 14, 2022.

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Training for 5Ks with mindfulness & honesty.


Todd Dosenberry
Uncle to 3 nephews and 2 nieces. I may be meditating. Free will is an illusion. All thoughts appear from the ether.