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5K tomorrow advice please

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Post  Peg Coover on Fri Jun 24, 2011 7:16 pm

I would like to do the best I can in this race--local, small, two loops twisting through town (15 turns all together). My last few races I have warmed up 1.5 miles prior to, with a few fast strides right at the end of my warm up. I ran average pace of 8:20-ish in march, then 8:55-ish in May and June. The June race had a huge hill in the 3rd mile (one we ran down in the first).

The race starts at 7:30. It will be about 62 at the start, likely humid. I plan to jog a mile then jog over there, for about 1.5 miles. Any other advice? I got close to my PR last October, but I know the first mile prevented me from getting it because I was too conservative. 8:25, 8:11, 8:08 for a 25:43. My PR is 25:17 and I ran that in 1988.

I kind of have endurance, because my PR half marathon, the last 3 miles were: 8:49, 8:51, 8:24, but that was last September in the midst of marathon training.

I am in week 4 following Int 2 this time. How can I convince myself to gut out 8:00 minute miles?

Think Mental toughness thread: I lack the big MT!!!

The course is flat, but the turns will be annoying.

Thanks!
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Post  Mike MacLellan on Fri Jun 24, 2011 7:20 pm

Start with what you can think you can hold for 3.1 miles. Then run faster. And faster. If you don't have tunnel vision by the time you're at mile 2.5, you're not running fast enough. What a Face
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Post  Alex Kubacki on Fri Jun 24, 2011 7:48 pm

Here's a quote I like to think about before races. It's by Bruce Barton:

"Nothing splendid has ever been achieved except by those who dared to believe that something inside them was superior to circumstance."

I say just go for it. Believe in yourself and know you can do this.
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Post  JohnP on Fri Jun 24, 2011 7:50 pm

Peg, 5Ks are so different than marathons. I wonder if you are taking the marathon mentality into the 5K - that is, making sure you don't go out too fast. Based on your last three mile splits in your half marathon (8:49, 8:51, 8:24) you definitely have it in you do do 8:00 minute miles. Go out at 8:00 pace and hold it. You know you can do it.

One other item, maybe run three miles as a warm-up, and hydrate plenty, with the strides.
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Post  Nick Morris on Fri Jun 24, 2011 7:54 pm

Visualize the race in your head tomorrow morning. Imagine everything going the way you would want it to and then go out there and take Mike's advice. Remember that the last 1/2 mile or so are going to be tough, but keep focused. The perceived pain will be over soon.
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Post  charles on Fri Jun 24, 2011 8:10 pm

1. Don't go out too fast. What I mean is don't run the first 1/4 mile at 7:00 pace; the next half mile at 8:00 pace and the last 1/4 at 9:00 pace and go through mile 1 at 8:00 pace. My numbers are a bit exaggerated but the point is this . . . My example shows that the runner is actually slowing down only a quarter mile into the race. Rather than jump out too fast and then slow to your goal/race pace start slower in the first quarter or half, be comfortable, and then gradually speed up. I know some people believe you go out as fast as possible and hold on. I'm not saying don't do that. I am simply saying don't go out in a rush, tax your system and then begin to slow.

2. Wear your lightest shoes you own

3. During warm up - jog backwards from the finish for two minutes. Mark the spot you get to in your mind or physical marker. When you get to this landmark in the race - pour it on with all you got. Start you full on sprint to the finish and you should be up on the finish line before your body realizes that it is in severe oxygen debt. Just lay it all out there.
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Post  Jeff F on Fri Jun 24, 2011 9:05 pm

The only way to run a 5K is to go out fast and then go faster...Run hard, like you want to puke. Remember it is only a 5K and will be over before you know it. Kick butt!
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Post  John Kilpatrick on Fri Jun 24, 2011 11:03 pm

You are tougher than you think you are - I believe you said you ran a marathon with a fractured foot? I agree that you have a good shot at holding an 8:00 pace, but I also agree that I like to go out a little (just a little) conservative and then be able to pass people that really fly out of the gate. More than anything, run your race and have fun!!!

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Post  carleenp on Sat Jun 25, 2011 10:58 am

My best 5k was the one where I started fast, got a bit faster, felt like I was going to puke the last 1/2 mile, and then still all out sprinted for the end. In many ways, I think 5ks are harder than marathons!
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Post  Tim M on Sat Jun 25, 2011 11:36 am

@carleenp wrote:My best 5k was the one where I started fast, got a bit faster, felt like I was going to puke the last 1/2 mile, and then still all out sprinted for the end. In many ways, I think 5ks are harder than marathons!

Exactly. Run as fast as you can. If you aren't about to puke when you cross the finish, you didn't run hard enough.

Shake hands with the pain!
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Post  Nick Morris on Sat Jun 25, 2011 11:42 am

@Tim M wrote:
@carleenp wrote:My best 5k was the one where I started fast, got a bit faster, felt like I was going to puke the last 1/2 mile, and then still all out sprinted for the end. In many ways, I think 5ks are harder than marathons!

Exactly. Run as fast as you can. If you aren't about to puke when you cross the finish, you didn't run hard enough.

Shake hands with the pain!

"Shake hands with the pain!" That's a great quote Very Happy
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Post  Jim Lentz on Sat Jun 25, 2011 1:53 pm

How did it go?
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Post  Peg Coover on Sat Jun 25, 2011 3:07 pm

@Jim Lentz wrote:How did it go?

26:06. Ok!!

8:23, 8:20, 8:51

I still have some figuring out to do but I know one thing: I did NOT start out conservative! I saw sub 8 on my Garmin for the first quarter, then sub 8:10 for a good portion of mile one.
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Post  charles on Sat Jun 25, 2011 3:15 pm

Good work - I think if you want to run a good 5k you have to run a lot of them. They are a beast and hard to control in terms of pace and effort. I avoid them - might run one or two a year as a "rust buster."
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Post  JohnP on Sat Jun 25, 2011 3:55 pm

Nice job, Peg, it seems you did very well.
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Post  Matt W on Sat Jun 25, 2011 4:09 pm



Nice job, Peg. It takes a little getting used to running at that pace, but you seemed to do pretty well. Good luck in your future races.
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Post  carleenp on Sat Jun 25, 2011 4:43 pm

@Peg Coover wrote:
@Jim Lentz wrote:How did it go?

26:06. Ok!!

8:23, 8:20, 8:51

I still have some figuring out to do but I know one thing: I did NOT start out conservative! I saw sub 8 on my Garmin for the first quarter, then sub 8:10 for a good portion of mile one.

Good job! cheers
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Post  jon c on Sat Jun 25, 2011 10:50 pm

Congrats on your run. Sounds like you did well given the what the day provided. Keep up your training and you will do better in the fall when it's a bit cooler and less humid.
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Post  Schuey on Sat Jun 25, 2011 10:54 pm

@Matt W wrote:

Nice job, Peg. It takes a little getting used to running at that pace, but you seemed to do pretty well. Good luck in your future races.

First good job Peg and I agree with what Matt said. The shorter distances can be tough when you don't run them a lot.
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Post  Nick Morris on Sun Jun 26, 2011 1:27 am

@Schuey wrote:
@Matt W wrote:

Nice job, Peg. It takes a little getting used to running at that pace, but you seemed to do pretty well. Good luck in your future races.

First good job Peg and I agree with what Matt said. The shorter distances can be tough when you don't run them a lot.

Good work on the 5k Peg!!! I really think shorter distances can be tough even if you run them a lot!! Laughing
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Post  Dave-O on Sun Jun 26, 2011 9:51 am

@Peg Coover wrote:
@Jim Lentz wrote:How did it go?

26:06. Ok!!

8:23, 8:20, 8:51

I still have some figuring out to do but I know one thing: I did NOT start out conservative! I saw sub 8 on my Garmin for the first quarter, then sub 8:10 for a good portion of mile one.

The 5k is tricky, so its good to have a race like this to help find the redline. The 8:20 split on mile 1 is probably okay, but make it more even. Seeing sub-8 at the start and then 8:10 for the majority of the mile is a little different from a consistent 8:15-20.

but still, this is what it takes to learn how to run it perfectly. Nice.
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Post  Matt W on Sun Jun 26, 2011 11:36 am

@Dave-O wrote:
@Peg Coover wrote:
@Jim Lentz wrote:How did it go?

26:06. Ok!!

8:23, 8:20, 8:51

I still have some figuring out to do but I know one thing: I did NOT start out conservative! I saw sub 8 on my Garmin for the first quarter, then sub 8:10 for a good portion of mile one.

The 5k is tricky, so its good to have a race like this to help find the redline. The 8:20 split on mile 1 is probably okay, but make it more even. Seeing sub-8 at the start and then 8:10 for the majority of the mile is a little different from a consistent 8:15-20.

but still, this is what it takes to learn how to run it perfectly. Nice.

This is what I would tell the runners I coached. If they wanted to run, for example, an 80 second first lap, I told them it's a lot better to run 39/41 for their 200m splits than 35/45. If it's the latter, then you are running 90 second/lap pace (or slower) when you get to the end of your 80 second lap. It's better to be even so you carry that momentum and pace into the 2nd lap, mile, etc.

It take practice to do this, so I think you are on your way to a much better race next time out.
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Post  Michele "1L" Keane on Sun Jun 26, 2011 11:52 am

5ks suck as they are just a test of how fast you can sustain a pace for too long a time Wink I'd say you did well, but the only way to run a better 5K is to run more 5ks.
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Post  Stephanie on Sun Jun 26, 2011 2:39 pm

YAY! Way to go Peg!
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Post  Jim Lentz on Sun Jun 26, 2011 7:40 pm

Nice job Peg!
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