Blu/5K runners

morsey2011

I completed my first 5K in November and although I had been running 3 miles several times a week on a hilly course, I still felt unprepared. What is your running routine? How many miles a day and how many times a week do you run? D you run outside or on a treadmill? Any advice for performing better? I am currently doing 2 miles 3-4 times a week. 

colliebabe

I'm currently training for a marathon, so my training plan is a lot of distance right now. However these are the things that I've found that have made me faster over the years:

1. Sprints...I do them on the treadmill. I do half miles at a time with .10 walking breaks, but a minute sprint with a minute or two off would be good for your 5k.

2. Hill intervals...pick a hill and run up the hill and back down. Repeat 4 to 8 times. Nothing gets me in shape faster than hill intervals!

3. Add running specific lifting exercises, even if its just body weight. Squats, lunges, etc. Having a strong core is also important for running!

Hope that helps!

morsey2011

Thank you! I definitely need to work on my core. My MIL wants to do another 5K with DH and me in April and I want to be more prepared than last time. I need to get back into running the hills around my house again, even though they suck!

missyishere

I also like yoga and pilates for good core. Planks are a b!tch but the best for great core work.

blu-eyedwife

What did you feel unprepared about? Was it just nervous anxiety? Did you feel the same way after the race? I know before my first half, I felt incredibly unprepared and basically sick to my stomach up until the horn went off. But by the end, I'd proven I was prepared because I had completed it.

Was it a speed thing? Because that comes with time and making sure you don't start out too fast, which I am often guilty of. I've also found I've gotten faster as I've run longer distances, because as you run longer, your body is able to do shorter distance faster.

Prebaby if I wasn't training for anything I'd do 3 miles a day during the week, and longer runs on the weekend always outside. I ran everyday because I had to walk the dog anyway.

Post baby I get in runs when I can. Which means outside or on the treadmill, as often as I can for as long as I can.

Right now, I'm still running 7 days a week. Weekdays I go out for about 30 minutes and distance depends on how many stops the dog has to make. On the weekends, I try to get in 4 to 6 miles each day.

morsey2011

blu-eyedwife:

What did you feel unprepared about? Was it just nervous anxiety? Did you feel the same way after the race? I know before my first half, I felt incredibly unprepared and basically sick to my stomach up until the horn went off. But by the end, I'd proven I was prepared because I had completed it. Was it a speed thing? Because that comes with time and making sure you don't start out too fast, which I am often guilty of. I've also found I've gotten faster as I've run longer distances, because as you run longer, your body is able to do shorter distance faster. Prebaby if I wasn't training for anything I'd do 3 miles a day during the week, and longer runs on the weekend always outside. I ran everyday because I had to walk the dog anyway. Post baby I get in runs when I can. Which means outside or on the treadmill, as often as I can for as long as I can. Right now, I'm still running 7 days a week. Weekdays I go out for about 30 minutes and distance depends on how many stops the dog has to make. On the weekends, I try to get in 4 to 6 miles each day.

I am a nervous person anyway, and I was running in a town I had never been to before and had no idea what the route was. I was running with my MIL, who at that time had completed 8 5Ks. I felt like I had to keep up with her and pushed myself hard and think that's one reason I struggled. I finished it, but it wasn't a good first time experience. I am really slow right now. Like 13 minute miles slow! I'm running at 5 am down my road. I plan on starting 3 miles this week and gradually adding miles. I will probably do what you do and do longer distances on the weekend. 

blu-eyedwife

See, the benefit to being slow is that when you run in a strange place, you don't have to worry about the route - you're just following everyone else!

It sounds like it was a little 5k, which is can be fun, but also makes you feel a little more self conscious.   When I was pregnant I did a 5k and I swear there were probably only 20-something runners. That, combined with my slow speed, made me feel like everyone was watching me, and they kind of were since I came in second to last and they were all waiting to cheer me on and clap.  But that's the thing I love about running.  If you're not an elite athlete, the only one you're competing against is yourself.  I've found that 9 times out of 10, runners are incredibly supportive of one another.  And you can remind yourself that when you're running a race by yourself, or feel like you're one of the crowd.  I rarely run with someone I know, and yet I love that energy during a race where everyone is feeling that sense of camaraderie.

 

I think it'll probably make the whole experience more "fun" for you if you're able to get past your thoughts on your speed.  13 minute miles may not be the fastest out there, but you're still a lot faster than a ton of people!  I think my mom's first 5k was almost 50 minutes.  And you'll get faster the more you do it.  I try to give myself 2 goals for every race, a head goal and a heart goal.  My heart goal is what I would love to run.  But I also give myself a goal that is more realistic to attain.

morsey2011

blu-eyedwife:

See, the benefit to being slow is that when you run in a strange place, you don't have to worry about the route - you're just following everyone else!

It sounds like it was a little 5k, which is can be fun, but also makes you feel a little more self conscious.   When I was pregnant I did a 5k and I swear there were probably only 20-something runners. That, combined with my slow speed, made me feel like everyone was watching me, and they kind of were since I came in second to last and they were all waiting to cheer me on and clap.  But that's the thing I love about running.  If you're not an elite athlete, the only one you're competing against is yourself.  I've found that 9 times out of 10, runners are incredibly supportive of one another.  And you can remind yourself that when you're running a race by yourself, or feel like you're one of the crowd.  I rarely run with someone I know, and yet I love that energy during a race where everyone is feeling that sense of camaraderie.

 

I think it'll probably make the whole experience more "fun" for you if you're able to get past your thoughts on your speed.  13 minute miles may not be the fastest out there, but you're still a lot faster than a ton of people!  I think my mom's first 5k was almost 50 minutes.  And you'll get faster the more you do it.  I try to give myself 2 goals for every race, a head goal and a heart goal.  My heart goal is what I would love to run.  But I also give myself a goal that is more realistic to attain.

Thanks for the advice! One reason I took up running is to try to clear my mind. I am too hard on myself most of the time.