Forget training weeks, forget weekend racing, let's talk about what matters: the post-race workouts.
I raced a road 5k, and there were a couple of college guys racing each other in 15:xx then a very thin field until the masses. Since I couldn't really race or run hard, I did it as a nice tempo in 17:50.
After the race I went straight through the finish line and jogged to a nearby hill, actually a bridge about 400 wide with a pretty wicked gradient, like maybe 8%. I ran back and forth over the bridge eight times, taking the uphill HARD. I could see the finishing area from the bridge and I stopped the hills when the awards were starting so I could get my age group medal.
Some people looked at me funny but whatever. I think my day's workouts were much better than just a 5k by those joggers.