Wow…nothing like running a 5k in a torrential downpour! my time was horrible, which could be due to several factors. I would like to blame the rain, but it’s more like a lack of sprint training and maybe last nights wine? On the up side when you run in the rain, you don’t get thirsty!
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Congratulations on the finish. Bet you sleep pretty good tonight.
Way to go! So the speed part you can work on–remember, sport specific training, you have to train specifically for the sport you do. You aren’t training based for 5k’s, so you can’t expect miracles, but you’re on the right road because you went and finished!
So next time, nix the wine and the run the day before the race! But you’re still super awesome in my book!
Thanks Lynn, I would agree that I failed to apply my own skills and knowledge. This only proves as a testament that speed work makes a difference. I did not have the endurance that I had in years past and I contribute that to lack of tempo runs and speed work. Okay and yes maybe the Chardonnay didn’t leave me energized this morning. Cheers to the next run!
Patty, I always notice that my first 5k of the year I lack endurance. And this was your first 5k in _____years?? So that is absolutely normal. I notice it takes a couple rounds of racing and/or training to get that endurance back. I find it usually hits me about mile 2. But one main thing you can do if you do any more 5k’s is to always slow up that first mile. The majority of racers always tend to go out too fast and end up in aerobic debt mid-race. So this will affect endurance, too. But if you’re serious about doing more, yes you have to increase the (F)requency of training runs and/or races (instead of doing a speed race session, you could do a “train-through” race). Most people hit the track with 400m repeats, but for me, I’ve always found that 1600m repeats help with endurance. Once you’ve got the endurance covered, then you can work on the speed with shorter repeats. Still awesome for going and competing. Again, you’re 1 in a 1,000 (or more!)
All true Lynn and your expertise is so valuable. I ran in a 10k last year, easy due to distance. But have not done a 5k in probably about 3-4 years. At my peak I was running much like you suggested. I can run for days when I just canter along, but like you said adding any kind of speed can wear you out fast. I need to do exactly what you suggested. I always start slow and try to pick people off mile by mile. And for those who don’t know Lynn, she is a top runner as well as a great human being. Not to mention she is a fellow Pittsburgher like myself 😉