I have no races coming up and I am teetering on the brink of injury.
This, to me, sounded like the ideal time for a little break. I mentioned once before that my hip/groin has been bothering me. For several months I've felt like my adductors are strained. I feel them sort of pulling on bone. During RnR NOLA I thought my lack of gym time was the culprit, perhaps my lack of abdominal strength. I do still need to work on that. I was ignoring the pain since it only occurred when I ran long miles and went away when I stopped running. However, now I am feeling pain at rest, and it's mostly my right side. It isn't bad, but I think I need to take care or it could become a problem.
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Controversial question: The article says, "Busting the 25 minutes barrier marks you as a "serious runner." Discuss.
Since the 5k is so tough for me, does anyone have any good tips for training for them? Also I have no idea how to warm up before a 5k. That's something I need to learn, too.
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The 5k is my crack.
ReplyDeleteI'm not a "good" 13.1 or marathoner, but I am a decent 5k-er... Case in point: my half marathon pace implies that I'd run a 28 minute 5k. My current 5k PR is 24:04.
What works for me:
- Interval workouts every other week (my favorite is 8x400s)
- Strides to warm up before the race. I run 10 minute "easy" then do 4-5 sets of 50 step strides AS FAST AS I POSSIBLY CAN. I finish this warmup 15-20 minutes before the start. It gets my body used to the exertion before the race starts, but gives me time to recover before I have to run hard.
PS - IMHO a "serious runner" is anyone who runs on a regular basis. Pace is not an indicator of "seriousness."
PPS - If you want more tips, send me a note! I could talk about this all day!
doing 400m repeats really helps with the speed portion. On long runs, keep it under 10 miles and do a mid tempo pace for it.
ReplyDeleteOn 5k race day, it helps to warm-up for a mile or two. I notice it gives me a better leg turnover throughout the race.
I hope you enjoy your break! I have no idea how to "train" for a 5k, but my training schedule usually consists of a mix of long runs, 800m intervals and hills. Lots and LOTS of hills.
ReplyDeleteI hope you get better asap and this week off will be really good for you. I can't wait to see what crazy times you will pull off in the 5k!
ReplyDeleteI don't have much advice since it's been about a year since i have ran a 5k, but you should drop Ana-maria an email or comment. She just trained a full cycle for the 5k and went 17 something (on a slightly short course).
ReplyDeleteAre you up for running doubles? It's helpful so you can do more frequent speed work sessions followed by a short recovery run.
You're making a smart move with the time off. I hope it does the trick.
ReplyDeleteCan of worms with that sub-25 "serious" runner question! Lips sealed here.
I have only ran one 5K and did it in 26 minutes. That was HARD. I also hadn't done any 5K-specific training though. I think it would be fun to train specifically for a fast 5K but I'm really NOT a fast runner at all and that's why I mostly stick with distance running.
ReplyDeleteWeak adductors! My husband got injured recently and his PT told him he had the adductor strength of an 8 year-old girl. Since my adductors are shit usually, I have been doing his PT exercises with him. Start doing side planks with clam on your break (You Tube It). Much pain!
ReplyDeleteWoohoo. I count as a serious runner - according to that article.
ReplyDeleteI hope you can sort out your injury soon. It's no fun running with pain and it's even worse when the pain is there all the time.
Oh I like controversy!
ReplyDeleteWhat makes you a serious runner is what you put into it. If you run twice a year and can run a 21 minute 5k, you aren't a serious runner. If you run 2x per week and run a 27 minute 5k, you ARE a serious runner. DUH. Times are only important relative to your own capabilities.
I've never run a 5k, and probably a good idea that I don't, because I don't warm up for anything. It would psych me out. I like going from still....to GO!
I can see how breaking 25 minutes could seem more "serious." Basically you'd have to run at 8 minutes or faster to break 25 minutes. But I think it all depends on what we think is a serious 5K time. To me if I hear anything sub 18 I think it is serious. SO it's all relative..
ReplyDeleteAs far as good workouts, tempos, track repeats (200, 400 & 800) and mile repeats just to name a few. After my 2 week break when I start back again, I'm going to get in some mile repeats. I want to do them faster than my goal split. (So since I want to hit 6-6:05 I'm going to aim my repeats to be around 5:55 or so....) Sample workout: I will do 2 mile warm-up. Then 4 x 1600 with 800 recovery jog in between each set. Then a 2 mile cool-down. 10 miles total.
I consider myself a serious runner, because I run at least 6 days a week, sometimes twice a day. I won't ever break the 25 minute barrier for a 5K, and I am completely fine with that.
ReplyDeleteI think anyone who trains consistently is a serious runner. I kinda hate the 5k because I'm uncomfortable the entire time...which probably means I need to run more of them!
ReplyDeleteFor your hip/groin, I would try some strengthening exercises. This is a great video from youtube that really helped me when I was in physical therapy for tendinitis!
http://www.youtube.com/watch?v=2GLrKr54yA0
Good luck! I hope you feel better soon!
I have never warmed up for a race in my life, I don't believe in warmups for some reason. Need to do some reading on this.
ReplyDeleteI've read a few articles on warming up for 5ks and basically, the shorter the race, the longer the warm up. What's worked well for me is a 10-15 min EASY jog about 20 min before race start and then 4 or so quick, short strides.
ReplyDeleteI just started training once a week with an insanely fast group (I'm way slower than everyone, but I know it will make me better). Here was our schedule the past couple months, to give you an idea of the different work outs. Plus this same group does a tempo run together once a week.
ReplyDelete4/3 3 x 1 mile
4/10 12 x 400
4/17 Mile Down
4/24 20 x 1 minute
5/1 6 x 800
5/8 hills
5/15 400/400/800/800/1200/1200/400
5/22 1 mile time trial plus 4 x 800
5/29 hills
I am currently training for a 5k, it isn't my first one but it is the first one I am training for. I have never even come close to a 30:00 5k but I am a serious runner. It has nothing to do with pace.
ReplyDelete