Tuesday: 5.2m easy 9:21/pace
If you follow me on Instagram you already know the outcome of Sunday’s 1st attempt at a sub 20:00 5k!
There’s not a whole lot to say about the race (cause 5ks are a whirlwind) except it felt as good as a 5k can feel. It was hard, yet bearable. I held back the first mile, pushed through the 2nd and gave everything I had in the 3rd and still managed to kick the last 400m. I paced myself as best I could for the given day. We had a ton of that mean wind again (10mph, 28mph gusts), and the course was nothing but rolling hills except for the start & finish which was on a high school track.
That picture was of the last few hundred feet and me squinting to read the clock. I finished in 20:51, 3rd overall female and 1st in my age group.
A few things I did differently during the race than my previous 5ks: I warmed up for 20 minutes. I made sure I was pushing during the entire race. If I felt like I was taking a breather or my foot was on the ground too long, I just picked up the pace! Kept saying to myself, “Forward, move forward” or “pick up your feet, keep moving.” One thing that really got my motivation sparked was this saying I found on Instagram the night before:
I literally repeated “You can stop when your done” out loud and to myself when I felt like I wanted to quit. Which suprisingly didn’t come around often. These mantras & positive thinking tools were actually on my side this time, which makes me even more excited for running longer distances. Plus, I was on a mission. There wasn’t time to waste! Instead of going into this race expecting the worst, I wanted only positive thoughts and planned for the best outcome with the reality that the best outcome was going to hurt and be uncomfortable.
Now I know you might think, I’m usually upset with myself after a race I didn’t hit goal on. Usually you’d see the Mackayla Maroney meme of her not “impressed” face, but honestly, i knew going into this race i’d run between a 20:30-20:55. I’d never understood how elite runners and coaches can predict race times so closely but I totally get it now. And in another 4-8 weeks I’ll shoot for a sub 20 5k because i know how many more weeks it will take to drop time, based on the previous training log.
Based on all previous training logs a very awesome meal & adult drinks are part of the recovery. First this lady & her man met me at McCormick & Schmidt’s Grill.
Breakfast included us all splitting donuts & berries:
I ordered eggs benedict & also got some sort of chicken with eggs thing. I can’t remember, I was so tired and brain dead at this point.
Monday: 15min Rope Pull Machine
Tuesday: 6m interval 10 x 200s (5 @ 5:33/pace, 5 @ 5:30, 2 @ 5:27), 100 TRX Chest Press + 100 TRX Chest Flys
Wednesday: 3000m row, 20 min TRX Rip Trainer
Thursday: 6m + 5 strides easy 8:40/pace
Friday: 3.1 easy 7:57/pace, 20 min shoulders
Sunday: Run for Haiti 5k 6:44/pace + 1m warm up
Total Miles: 19.2
Best tips for a 5k?
Mantras to stay positive??
03/24/2015 at 2:26 PM
Wait … you’re looking to US for tips after that awesome performance?!?! 🙂
Great job and love all the pics – that one near the finish line is really cool, you look totally fierce!
03/24/2015 at 5:12 PM
Haha yes! Any and all tips so I can do this again and stay motivated lol
03/24/2015 at 3:37 PM
Congrats on your 5k!!!
That breakfast looks so good!
The 5k is my least favorite distance. It feels like you just run hard and want to puke.
03/24/2015 at 5:11 PM
5ks are crazy!!!
03/24/2015 at 5:35 PM
Congrats on an amazing race! I usually run marathons, so when I do run 5Ks I just think, “only 3 miles!” I take it one mile at a time and stay in that mile until I get to the next one. This works much better during a 5K than during a marathon!
03/24/2015 at 7:52 PM
I agree! Staying present in the current mile is super important!
03/24/2015 at 10:57 PM
That is amazing! Congrats. All of your hard work is starting to pay off and that sub-20 is coming!!! And nice to see an Emmeline cameo.
03/25/2015 at 8:05 AM
Great job, lady!! I have no doubt that the sub-20 is in your very near future. You’ve been working so hard and it’s paying off!
I can’t even really remember how to race a 5K at this point because it’s been all about preparing for a longer distance, but I’m looking forward to doing some short distances this summer and try to get that speed back again.
That breakfast looks great and so cool that you got to hang out with Emmeline!!!
03/26/2015 at 5:49 AM
WOW!! You are wicked fast!!! You go girl!!! I just stumbled on your blog, look forward to email subscribing so you can give me tips!!! My fastest 5K is 26:05… you will sub 20min in no time!!!!
03/26/2015 at 11:25 PM
Anytime you need tips or have questions ask away!! 🙂
03/27/2015 at 10:48 AM
Fantastic job – my best 5k was 27:02 or something and that was many years ago. 5ks remind me of sprints, which are tough and not my area of expertise. You are rocking it, though, and I know where to turn, if I get the urge to develop a fast 5k!
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