Hey everyone,
I recently attempted a 5k. I was aiming for anywhere below 17:45, my PR that I hit around 2 years ago. Things didn't go well. Firstly, I got the flu on the very last week of my program which took me out for about 3-4 days and gave me a head cold as well as nasty stuff on my chest which I've just about got over although coughing up the remnants of that today! On top of this, moved to a new area and haven't been able to find a decent course/path/route that is flat, out of the wind and continuous. I still went ahead with setting a new PR anyway as I went all the way with my program. It's worth noting this is the first time since I hit my PR that I actually went all the way. I've used this program since then and peaked but never tested my max. Done a bunch of maintenance/hill programs that have me doing 30-40 miles a week, solid sessions with lots of easy runs, progressive runs and long runs and then start the race program to start another maintenance program after. Rinse and repeat. No race, no max effort test however. I haven't felt confident to go all out like I did the first time where everything came together perfectly and I've been fine cruising. I think that's a key ingredient that I'll return to.
My first attempt was two days ago. I buckled after 1.25mi. My first mile I was flying at 5:20-5:30 (minutes/mile) and felt fine and then after I bottomed out. I decided to try again the next day as I didn't feel like I had done much. My heart rate returned to 35-36 about 2 hours later that evening and felt like I had maybe done 4-5 decent hill sprints but nothing more.
The second day I felt better than the first. It was easier to run at a faster pace because my body seemed to adapt to it unlike the first day. Something I want to point out and maybe others could chime in on how running at race pace helps, something I haven't felt like I have done enough off especially at a pace I want to be at to beat my existing time.
I managed 2mi this time. Pacing myself this time I stayed reserved at around 5:50-6:00 after reading some guides on letting the first mile help get your bearings for the rest of the race. All good. First mile was a breeze. Could run 6:00 for a decent distance. I upped it to 5:30-5:45 and after about a mile, bottomed out again. I decided to keep going although gutted I wouldn't get the time I was after. I stopped 3 times, first for maybe 5 seconds, second for maybe a few more than that and the third probably for 10. I did finish and the time was 17:30, this I want to point out, excluding the breaks. It would be nice to think that is my time! My time at 3mi was around 16:50, excluding the breaks. If I'm adding the breaks that would have been just pushing the 17 minute mark. Not bad!
I'm so disappointed in myself! Admittedly, I'm really hard on myself so I take it bad when I don't achieve what I set out to achieve, especially when it comes to important personal goals like this.
Here's what I've gauged on reflection... Please comment, correct, inform/educate, share your experiences!
- NOT ENOUGH RACE PACE
The race program I am using is for a sub 18 5k. My times I'm running at and have been for the past 2 years are all the same so there's been no real new stimulus to get faster. I know this but it hasn't been a problem as I've been happy with my existing PR. The hard sessions are not really hard because it's nothing new and my body is used to it. I'm moving towards seeing more race pace training as beneficial. What do you think? And how can I intelligently incorporate that into my program? The program that I have doesn't have me doing close to race pace (5:45m/mile) until towards the end. I could run at 5:45 for a 5k. I found myself in the second race attempt reverting to 5:45 often because it more comfortable. It's anything below this that I struggle with.
- MY OTHER TRAININGS GETTING IN THE WAY(?)
I do strength training. I'm not big or of superior strength but I'm not the same size of a decent level runner. My training is powerlifting/similar. For example, my deadlift session a few days was high volume and had me doing multiple sets (8-10) of deadlifts alone and 80% of that within the 75-85% max effort range. That's before accessories.
I walk around at about 75kg which isn't heavy but the composition of my body is pretty much muscle. My bench press hovers around 100kg, squat around 120kg, deadlift around 160kg, military press around 60kg. Just for some background, my goal has been to work up to 200kg deadlift and I came close a while back before life commitments got in the way. I say this because I want some decent honest advice on whether training in this way is actually helping. Part of me knows it's probably not. The more muscle the more oyxgen needed to pump round which means less going to where it should do! I've got to the point in my journey and particularly after thinking about my running I want to hit sub 17 minute and then maybe hit sub 16 I'm prepared to drop the weight and take my running very seriously. I'm afraid of (and I hope this doesn't offend people) of looking like a runner. I'm naturally a skinny guy so part of my journey has been to feel good about my body. Perhaps that aversion is shaving off needed seconds? Please advise.
- LIFESTYLE CHANGES
I eat well, sleep well, exercise well. I'm in good shape. How far can I go realistically with not training specifically for my running goals? And if it's not as far as I perhaps want to go, what sort of lifestyle changes need to happen? As mentioned, I'm happy to drop the heavy strength training for more endurance/injury prevention. I feel if I maybe drop 5-10kg that would make a huge difference but this means changing how I eat, changing how I live my life in a significant way.
- RUNNING SHOES
I have a pair of Asics Gel Phoenix. They are good shoes but I'm not sure they match my feet. After running I feel they put pressure on my ankles. I've read somewhat about getting shoes to match the biomechanics of your feet. Should I invest in learning more about this and seek out a retailer/experienced shop to help me with this? Further to this, I'm not injury free so I want to mitigate risks. I did my left ham (twice), left Achilles, left knee all over the past 10 years.
- FURTHER ON INJURIES
Following on from the last bit on injury. I don't run all that well. I'm running dominantly on the right side due to the left side being troubled by past injuries. If I didn't make a lot of effort to hide the problems and consciously emphasize countering my left niggles I would be strafing towards the right when I walk and run. I know this is affecting my potential. I've done everything to bring myself back from these injuries, the most recent being a crippling lower back injury after the pandemic that caused sciatica for the best part of 2 years and also affected my left glute, and still does if I put a decent amount of weight on my back. I do a lot of single limb exercises to smooth out imbalances and I find my left leg is actually stronger in some movements than the right despite it going through the most adversity. I also now take warming up and dynamic stretching very seriously, something I dedicate 20-30 minutes to before any workout, that being just the dynamic stretching. Another 20-30 minutes for 2+ mile easy run. How far can I go based on my injuries?
Really hope I can get some advice/feedback. All of which would be greatly appreciated!
Have a great weekend and thanks for reading!
Stats (if necessary)
33 years old, male, 75kg, around 3 solid years of running experience with decent programming, lots of experience in various related activities prior (sprint triathlon, swimming, biking)