ANOTHER question for runners...

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Cathlete
Ladies-

You all have been SO helpful with all the running questions many of us have been posting! THANK YOU!

Here's another one for ya:

How do you RACE a 5K?

It sounds like a silly question, but I've only ever done a full marathon and a 10K. Both of them I went out easy to warm up, then settled into a nice steady pace. At the end of the 10K, when my partner and I saw the finish line and the clock and we saw that we were going to come in under our goal time, we picked it up for the final few yards. BUT...I'm used to the nice, steady, paced runs.

BUT........I have signed up for at least 1 5K in each of the coming months and my natural competetive spirit is coming out of me. (doesn't help, either, wehn my boys ask me if I won. lol) I'd like to at least try to be competetive in my age bracket (I'm 34, and heard the 30's brackets are the toughest).

SO......how do you RACE a 5K?

Thanks in advance!

Gayle
 
Hi Gayle...racing a 5K. I sure don't do alot of short races, but they can be beneficial to you. For me I'd warm up the first half mile and then push like crazy for the rest of the race. I wear a Heart Rate monitor so I know how much I can push depending on my Heart Rate. My max HR is about 183, so I could probably keep it in the 165-175 range for the 5K...you think the 30 brackets are tough...wait til you get to 40!!! Those women are speedy...:)...Carole
 
I do a 2K warm-up shortly before the race and a light stretch so I can start at race pace (HR 165-175). For me, that's how I prefer to run a 5K.
 
I warm up by jogging at least 1/2 mile before the race starts so that I'm able to start out much faster than if I didn't warm up. I LOVE 5Ks!!!
 
I think the warm-up jog is pretty important. I can run pretty comfortably with my heart rate tipping the scales but not if I shoot it up there right away. Example...if I am doing speed work and during the first interval my heart rate is at 90%, it is HARD! However, if I am doing a steady state workout and after 20 minutes my heart rate hits 90%, I never even notice it physically, therefore I can stay there longer with total ease.

Good Luck!! Have Fun!!
 
Let me just preface this reply by stating that I'm more afraid to stand at the starting line of a 5k than a Marathon! Like you said, with a longer distance race you get the luxury of settling into a comfortable pace that you can sustain for a long period of time. A 5k is an entirely different beast: you are running at an all out sprint pace for the entire race!!! (since it's just a short distance). A friend of mine who is an elite runner says that she runs shorter distances at a pace that borders on making her puke! Meaning, it's 100% effort the entire race & no easing off. With that said, your goal my not be to WIN the race as she often does. :) But, to place in your age group, and yes, the 30's are a tough age group, you will need to sprint.

For what it's worth, IMO the 10k is really the hardest distance b/c it's a sprint at full effort for 6 miles. That's really hard for me!!

Good luck, and enjoy!
 
THANK YOU SO VERY MUCH, ladies, for the replies!!!

Sarah-I experience exactly what you said, about being able to sustain a 90% HR if I am already warmed up and running for a bit.

Great ideas and strategies. I think my plan will be just as many of you suggested...a short job before the start and take off from the very beginning!

OH!!!! I'm getting so excited to actually try to COMPETE instead of just run the distance! LOL

THANKS AGAIN!

Gayle
 
I say if you usually train with a HRM, you can really use it to your advantage during the race to make sure you are where you want to be.
 
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