Monthly Archives: April 2013

Heritage Museum 5K

Several friends and I ran a small local 5K on Saturday.  Several of our kids did the 1 mile run as well.  It was fun to share a race with friends!

This was my first 5K since June of last year, and this spring I have been training much more focused on 5Ks, so I knew a PR was possible.   My speed workout has been specifically geared towards 5K paces – I’ve been doing it at 6 min pace, which would be 18:38 5K.

Going out, we were running into a nasty wind coming in off the water.  My legs were feeling heavy and I was beginning to think it wouldn’t happen.  There were 3 guys in front of me.  I hit mile 1 in 5:53 – no wonder my legs felt heavy!  That was exactly where I wanted to be.  Just before the turnaround, I pass a guy and am closing on the next guy.  The leader is enough out in front that I know I’ll never see him.  I pull even with the guy in 2nd and we run together.  Mile 2 is 6:05 – a bit slower than I wanted but still in good shape.  I love having someone to work with!  I pull ahead probably around 2.75 miles.  I was pretty sure he’d have a good kick.  Sure enough, when we round the corner for the final stretch, he bolts past me.

I hit the line in 18:39!  Exactly the pace I’ve been training for – and a 15 second PR!!

I felt really good, and honestly felt like I had a bit left that I could have used in that last mile.   Normally I finish a 5K and think “Ugh I hated that! I hate 5Ks! Never again!”  But this time it was “Wow, when’s the next?!”  I guess the speed workouts are working!! :)

And I guess I need to start doing speed workouts at a 5:55 pace (18:22 5K).

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Filed under goals, PR, race, running, speed work

transitioning from Half Marathon to 5K

A week or so after the Seaside half, I read a great article in Runner’s World about several elite runners who ran PRs on the track soon after a great marathon.  Granted I just came off a half not a full, but it’s still very applicable.  The main point of the article was that you not only need to re-develop your foot speed, but you need to re-train your body and mind to endure the short lived intense pain of a 5K.   In a marathon, and in my half marathon, it’s more of a long dull ache with pain coming on towards the end.  A 5K often hurts from soon after the gun goes off!

In reality, I HATE 5Ks.  I hate that intense pain.  It hurts!  I’ve had more thoughts of dropping out of a race in 5Ks than in any other distance.  It’s so mental.

Thus, the article was great for me to read.  It also gave 5 workouts that help you train your body and mind for the transition.  I’ve done the first 3 and they’ve been really good.  I’ve been doing them on the treadmill at a 6 min pace (10.0 MPH) which would be a 18:38 5K.  Aiming high!

Here are the workouts …

5 x (5 x 200m @ 5K pace) with 30-second rests between repeats and 3 minutes rest between sets

5 x (400m, 400m, 200m @ 5K pace) with 45-second rests between repeats and 3 minutes rest between sets

5 x (600m, 400m @ 5K pace) with 1-minute rests between repeats and 3 minutes rest between sets

5 x 800m @ 5K pace with 3-minute rests, then 5 x 200m a little faster than 5K pace with 45-60 seconds rest

2 x (1K, 800m, 600m, 400m @ 5K pace) with 2-minute rests between repeats and 4-5 minutes rest between sets

5–6 x 1K with 3-minute rests; start slower than 5K pace and progress to running goal pace for the last 3 repeats

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Filed under elite runners, marathon training, PR, running, speed work

Spring plan

The Seaside Half Marathon was a serious HIGH for me.  I floated on cloud 9 for several days.  Actually, until the throw up bug knocked me and the kids out.  My body was whipped.  Every part of my body was sore – even my arms!  And then being sick, I had ZERO energy, and was forced to rest a few more days than I wanted or planned.  Which was good!

My loose plan has been to do some local 5Ks (had hoped for a 10K this weekend but based on recent runs and lack there of, it isn’t worth it), ending with the Billy Bowlegs on June 1 where I hope to defend my title from last year!

I’ll then back off for the summer.  Fall is undecided.  Partly because my body is tired and I don’t know if I’ll be ready to train for a Fall marathon.  I wonder if it makes more sense to spend the Fall building, and then train for a Spring marathon (hopefully Boston!!!).  Yet also, I’m not even sure where we’ll be living this Fall – could be still here in FL, or could be anywhere.  So it’s a bit hard to plan.  So back to focusing on the present – hopefully a 5K PR this Spring!!!!

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Filed under goals, PR, race, running