Friday, June 29, 2018

Summer of Speed

Summertime means sports bra tan lines, sunlit morning and evening runs, an unimaginable amount of sweat… and another attempt to improve at the 5K.

My 5K PR just does not stack up to my marathon time. Although I still think running calculators are not always accurate and need to be taken with a grain of (sweat-encrusted) salt, it’s striking that plugging in my recent Pittsburgh time predicts a 5K over a minute faster than I’ve ever run. The women I compete against run 5Ks a minute or more faster than me, and as I aim to get more competitive, I need to address my weakness: the dang 5K.

One of my problems with the 5K is I don’t give it enough respect. I do one or two a year, at most, usually in the summer when I’m not totally committed and really just waiting for marathon season to start again. (I admit I’m pretty much doing that again, dedicating an 8-week mini-season before gearing up for a fall marathon.) My other issue is that the 5K is a different kind of pain than the marathon; while the marathon starts off comfortable and gradually becomes a slow burn that settles over you in an achy exhaustion, the 5K is holding your hand in the flame almost from the gun. It’s a fiery, I-want-to-throw-up feeling in your chest and stomach that you have to maintain even as your marathoner’s brain is yelling to pump the dang breaks. It always seems too far to keep up the pace. And yet... the 5K really isn’t that long, but I never seem to understand that until it’s over. I always give up slightly in the second mile then kick it in more than I thought I was capable of and end up mad I didn’t push harder earlier. Doing well in the 5K means being comfortable being uncomfortable. I’m just so used to the feel of marathon pace, I can’t seem to deal with the shorter, sharper burn.

So I’m trying to work on getting comfortable with 5K uncomfortable-ness. I found a plan in an old Running Times (RIP) for marathoners dropping down to the 5K and have been doing the track workouts. They start with super short reps (200s!!) and short rest (30 seconds!) and build up to 1K repeats at 5K pace. I’ve been having fun with the changeup (I have no idea the last time I did 200s) and they haven’t been that hard yet, which is a good sign, since they are still so short. It’s comforting to see the progression and know I just have to hold that pace a little longer each time.

Track workouts from Terrace Mahon.
Move up to the next when you can hit or better the projected paces. 

As for getting used to the distance and pacing, I’m going to run a 5K for three Monday evenings in a row as part of Richmond’s Cul-de-sac 5K series. The times won’t be fast (it’s generally 100 degrees and humid), but I’m hoping I can improve each week, if only in giving a more even and fuller effort. And because Richmond is full of fun summer running events, I’m also going to race at the Summer Track Series. I’m looking to do a mile and also taking on my husband in a Spouse Showdown* at 800m. (Because nothing says true love than trying to out sprint each other, right??) My only reasoning behind the track races is they seem super fun (I’m even less a miler than a 5Ker), but that’s reason enough. They certainly aren’t the focus of the season. (Or that’s what I’ll be telling myself when Husband destroys me in the 800.)

The summer of speed begins.

The focus and serious PR attempt will be at the Pony Pastures 5K at the end of July. It’s a flat, fast course and a morning race so hopefully it won’t be too blazing hot. And even though “it’s just a dinky 5K” (my words, which I’ve spoken at least ten times when describing this race) I’m putting it on the calendar early and trying to start giving it the respect it deserves (i.e. not calling it "just a dinky" 5K). Hopefully this year’s attempt at a summer of speed will pay off with a big PR, and if not, it will still be a fun changeup.

Summer of Speed Schedule
Cul-de-sac 5Ks – July 2, 9, and 16
Track mile – July 18
Pony Pasture 5K – July 28
Spouse Showdown* (800m) – Aug 1

*The Spouse Showdown is our own creation; everyone else is just racing an 800m and not risking their marriages over a track race.

Dream big,
Teal

5 comments :

  1. ...the one and only time I decided to dedicate an entire season to 5K training... I fell pregnant after a month :P See? I'd find ANY excuse to avoid 5Ks! Really though, I feel your pain... Just like you, my 5K PR is EXACTLY a minute slower than what it should be according to my marathon times... go figure! Good luck with training!

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    1. Haha, that is hilarious! What a great excuse to get out of 5Ks! :)

      And congrats of course!!

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  2. Hi Teal. Do you have a parkrun event local to you? They are a great way to get regular but fun 5k time trial practice all year round. We re spoilt in the U.K. With lots of them.
    Love all your posts and pictures

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    1. I do! I haven't gone to one but I seem them running sometimes when I'm doing my long runs. I seem to always forget about it haha. Thanks for the reminder!

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