Running-Wizard

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My unfinished business with the 5K (Read 202 times)

    JML:

     

    Congrats on a good 5k performance!!  In regards to using Garmin (or not using it); note that you DO have some 5k races here and there along the final few weeks of RW plan.  Lydiard used to call this "developmental races" and this is really where you learn to put everything together...including pacing.  There's no better workout for a 5k race than racing a 5k.  Granted, however, know that you are still training hard--hadn't tapered yet--and not as sharp as can be.  But you will still learn to pace yourself; learn to push yourself; learn to get the feel of how hard you should push in the beginning, middle and end.  In fact, once you teach yourself this way, in the actual target race, Garmin won't work as well because, now after the taper, you're sharper and 90% effort in the first mile may not be the same time as planned--it might get quite a bit faster!!  It is not unheard of that you'll run almost a minute faster in a 5k in the target race once you learn to pace yourself, push yourself and taper and sharpen up.  Just get in the rhythm and trust your intuition.  You may hit 6:40 first mile and feel fine...don't slow down!!  Trust your intuition.  By then, you'll know what pace you can maintain through all those time trials and developmental races.  Trust yourself, have faith.  You may surprise yourself.

    JML


      Thanks Nobby.  I plan to do exactly as you suggest and use the remaining time trials to play around with 'the feel' of hard race effort.    I think that the specific race pace is variable depending on the day, fitness, taper etc and I need to just trust my gut on race day (after making sure that I don't blow it up in the first half mile).

       2014 goals: run a bunch....race some.....repeat...


      No more marathons

        I'll add a little clarification to my comments regarding the value of a GPS in races - giving a nod to those more knowledgeable than myself.

        See, I've never had the problem of thinking I needed to slow down in a 5K or 10K.  I'm usually testing the limit in most races.  So I can agree with the "run as you feel" part if you are on pace or better.  Where I have found it helpful is when I'm tempted to slow down because it hurts to keep going, by knowing that I've dropped off the target pace it gives me the incentive (and the knowledge that I have dropped off) to push that little bit extra.

        JML


          I think I may have sorted out my racing strategy  for my upcoming 5K thanks to the 3K time trial that the RW plan had me run this past Friday.  I decided to treat it like a race day rehearsal:

          1. Wore the shoes that I will wear on race day
          2. Ran a couple of miles warmup with 3 strides at the end
          3. Waited a few minutes to allow my heart rate to settle back to resting pace
          4. Started the run and checked the pace at the quarter mile mark to make sure that I was not running at a stupidly fast pace.  RW called for 6:47 and I actually hit 6:45 running comfortably hard.
          5. From that point on, I just ran by effort (hard but not all out) and did not look at the Garmin until it chirped that I had hit 3k.  The net result was 3K at a 6:37 average.

          I think that this is the right recipe for race day.  I will make sure that I don’t blow up the race in the first quarter and run by effort level once my heart rate has risen so that I can accurately run by feel.

           

          Now if only I could run a 6:37 average on race day……that would be a very good day.

           2014 goals: run a bunch....race some.....repeat...

            You can do it!!! My race last weekend didn't have great splits (I really need to work on my second mile!) but I was still so happy with the results, I started fast but was able to pull it together for the final mile and it worked out ok. I run with my garmin but only check it if i get to feeling way off, sluggish or sprinting...i use it to balance out a bit because just running by effort doesn't always work for me....for sure my effort level felt high my second mile even though it was my slowest!!

             

            You seem completely confident JML...I'm sure you got this race in the bag

            zonykel


              I think I may have sorted out my racing strategy  for my upcoming 5K thanks to the 3K time trial that the RW plan had me run this past Friday.  I decided to treat it like a race day rehearsal:

              1. Wore the shoes that I will wear on race day
              2. Ran a couple of miles warmup with 3 strides at the end
              3. Waited a few minutes to allow my heart rate to settle back to resting pace
              4. Started the run and checked the pace at the quarter mile mark to make sure that I was not running at a stupidly fast pace.  RW called for 6:47 and I actually hit 6:45 running comfortably hard.
              5. From that point on, I just ran by effort (hard but not all out) and did not look at the Garmin until it chirped that I had hit 3k.  The net result was 3K at a 6:37 average.

              I think that this is the right recipe for race day.  I will make sure that I don’t blow up the race in the first quarter and run by effort level once my heart rate has risen so that I can accurately run by feel.

               

              Now if only I could run a 6:37 average on race day……that would be a very good day.

              Good luck, JML. Looks like you've worked out a good plan.

               

              I'm a GPS person. One method I've used in training is to remove the auto-lap from the GPS. If I know my desired pace, all I have to do is look at the avg. pace and see how I'm doing. I can then speed up or slow down accordingly until I reach my goal pace. As the race/training session progresses, the pace fluctuates less (but you can impact the avg. pace less as well with speed changes). For a 5K, I'm not sure how it would work. It definitely works well on long runs, though.

              JML


                Today was the day where I found out how the last 24 weeks of training would turn out.   My masters PR from December 2012 is 21:23, and the RW plan that I followed predicted a 21:03.  My running has been in a really good place recently, so my goal was to get under 21 if possible.  I ran a local 5K that started about 3 blocks from my house on a very flat course.  The rain was a little annoying but not a huge factor other than making traction at the turnaround point a bit dicey.  My plan was to run the first ¼ mile, check the Garmin for a reasonable pace, and then run the rest of the race by feel.   Garmin had other plans as the tall buildings around the start caused it to lose the satellites just as the race started.  I had no other option than to run by feel and I settled into a fast but relatively comfortable pace.

                 

                The result was I did not break 21……I surprised myself and broke 20.  I think that an abundance of running fitness from following the solid RW plan combined with the Garmin malfunction allowed me to run my best race.  I didn’t have the Garmin data to second guess myself, so I just ran a hard but controlled race.     I think that this will be my short distance racing approach going forward.

                 

                I could not be happier with the RW plan that got me here.  The runs during coordination phase in particular really made me comfortable with sustaining the fast turnover required to run a good 5K.  Having now used RW plans for two different race distances (HM and 5K), I note the distinct differences in how the plans prepare you with running fitness that is specific to the race distance.  I now plan to take a few weeks of easy running (and go on vacation) and then tackle the next running challenge.  Having dealt with my 5K demons, it is time to go back to the Marathon and do some damage to that PR as well.  I also know that this time around, I will be following a solid training approach with RW.

                 

                Thanks to all for your support and thoughts along this journey.    This has turned into a nice little running community.

                 

                Jon

                 

                Final Results

                Old PR: 21:23 (6:54 Pace)

                New PR (official results): 19:49 (6:23 pace)

                Splits (as reported by Garmin): 6:33, 6:23, 6:33. 6:15(last .1)

                3rd of 54 in the men’s 45-49 Division

                35th place of 874 finishers

                71.5% age graded performance

                 2014 goals: run a bunch....race some.....repeat...


                No more marathons

                  Congrats - first time breaking 20 is a great milestone.

                    Wow, congratulations! What an awesome run! Enjoy the next few weeks of taking it easy, but don't drop your miles to much of the beginning of the marathon cycle will kick your butt! I had major adjustment issues with the higher volume the first week and even dropped an easy recovery run over the weekend to keep myself from pushing the volume to hard to quickly. Enjoy your vacation!,


                    Happy

                      JML,

                      Seriously, it was the shoes, right? Holy crap! Your average pace per mile was 30 seconds faster than for your previous PR ... for a 5K!!

                      Congrats!

                      SubDood

                      "Strawberry cheesecake is my absolute favorite thing to eat after a marathon."  -- Meb Keflezighi

                        That is superfast! Congratulations!!

                        JML


                          Thanks to all for your congratulations.  I am still having trouble wrapping my head around this race result.  Having my Garmin go on strike at the start turned out to be the push I needed to just go out and run hard and trust my fitness.   While the last 6 weeks of training has gone really well, I never thought that I would skip 20Tight lippedx altogether and clock something with a 19 in front of it.

                           

                          I am really pleased with the race in general but particularly with the finish.  As I was nearing the end of the race, I knew that I was running a good race but I honestly had no idea what my overall pace was.   I could see the clock in the distance and realized that I could get under 20 if I pushed.  The last 6 weeks of cut-downs / time trials etc made it possible to push a sub 5 minute pace for the final stretch and close out the race.

                           

                          SubDood - The shoes didn't hurt either. Smile

                           2014 goals: run a bunch....race some.....repeat...

                            Awesome race -- you really smashed your previous PR! Interesting that not relying on your Garmin for feedback helped you run stronger.

                            2014 goals

                            1800 miles; 5k < 25:00; 10k < 53:00HM < 2:00

                             

                            Upcoming:

                            NYC Half Marathon 3/16Boston Marathon 4/21; Newport Liberty HM 9/2; Trenton Half Marathon 10/8

                            zonykel


                              Congrats, JML. Great job!

                              RunSaintRun


                                Wow, awesome job!!  That is a very  impressive increase in your PR.

                                 

                                Saint

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