Preparing for a 5K Run

I got my dates mixed up and I thought today was the day I was supposed to run 5K for my CrossFit workout.  Last night I found a loop that is 1.66 miles.  I figured I would run the loop twice this morning and that would be my cross fit workout.  I ran it to find it last night, 13min/mile pace.  Pathetic I know, but at least I put forth effort.  This morning I was really tight, but i ran 2 loops, the only problem was my pace was slower, 14min/mile.  Now I was feeling good that I completed the run, and didn't quit, but my real victory was completion.  My CrossFit trainer called me today, and it turns out today was a snatch day, so now I am behind in that workout, and to make it better;  Every time we have a max weight workout day, the next day murders me.  The only good thing about the murder days are they have immediate impact on my body, Wednesday i will be a little sore, but also a little stronger.  Icing on the cake is Wednesday is 5K day.  Ahhhhhh