I initially said this training period under Jill would concentrate on weight-loss and improving fitness, with the added benefit (hopefully) of increased speed. These two goals are being attained regularly so I am happy of my progress. I also some-what jokingly said that I wanted to run 5k at 16 minutes on my 50th birthday. So this means I need to improve my 5k time every week by running just 4 seconds faster! That's it. 52 weeks times 5 years times 4 seconds is about 17 minutes improvement. That means that this 10 weeks I need to see an improvement of 37 seconds to stay on track!
But I am anxious about the race. I want to do well. I want a new PR.
...
When I ran my first 5k, I ran a 5k race every Wednesday of every week of the 7 that preceded the race week. I started my watch, and then ran the 5k distance as fast as I could. I did see a lot of progress in my running. However, in the last 9 Weeks I have been "scientifically" training so I don't actually do a no-holds-barred gut-wrenching Tempo run once a week. I don't think my first 5k training plan got me super ready in the best way possible, but I didn't know what I didn't know and I was blissfully unaware of lots of things and therefore a little less anxious. My training helped me prepare mentally for my result. I think that I don't throw myself into the uncomfortable running zone enough in my training - but maybe because I am more fit and don't need to.
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One thing I did do before my first 5k was visualize the whole race, look at the elevation map, plan out how I will run, at what pace, where, etc. Now I have no idea about the route, temperature and how it will feel running in a Santa Suit. This race is given through the Running Room and they are usually a little weak on this type of information.
...
I also have no real pre-race ritual. I still don't know how to fuel and hydrate properly for these things, but the one thing I know is that for the short 5k and 10k distances I'm not going to run with music.
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This week (Week 10 in my coached training) is going to teach me how to fuel properly, how to visualize, and how to have less worries about my training preparation. So my 5k goal is 30:46.
I'm starting to gain confidence by re-reading this.
Congrats Adam!
26 comments:
This week (Week 10 in my coached training) is going to teach me how to fuel properly, how to visualize, and how to have less worries about my training preparation. So my 5k goal is 30:46.
this is absolutely great!!
My pre race ritual... usually have pasta or chicken (no sauce) night before.
Breakfast... eggo waffles and maple syrup. No lie, this is all that works for me man haha.
Hope all goes well, eyes on the prize buddy. Remember when you think you are done, you aren't. The last half mile should be an ALL OUT SPRINT!
You are going to kill it!! Good luck!
Good luck buddy! Since your wearing a santa suit your fueling should probably consist of cookies and milk......that's what I"m told.
you refuel my passion for running.
(just thought you should know)
xo
It sounds like you have a great plan of attack!
A few thoughts. Not every race can be a PR. And one in a Santa suit...just might be one of those that is not. Have fun no matter what the clock says!
Love the idea of taking 4s off your 5k time per week to get down to a 16min 5k!
I think visualization can go a long way! Good luck!
You're going to rock it, no worries!
And the best pre race bfast is toast with pb and banana. It's perfection.
Very excited for you - you have been working hard, you can do it!!
It is good you want it so much and it is good you are nervous. That means you care. You will rock it, I just know it.
Andrew, you are going to do great! Your hard work will pay off and you will get a PR. Sometimes you don't have to be all scientific about it.
My pre-race ritutal is a Clif Bar and some water. Then about 15 minutes before the race I have a Gatorade Prime...I think it's their version of a gel. I really like it and seems to give me a little kick.
I can't wait to see the pics of you running in the Santa suit. ;)
Andrew,
You are training hard, dropping weight..you'll get a PR if you give it your all...I have faith.
Meh, for a 5k who needs water or food? You've got plenty of storage for that distance.
What does your coach say about having goals of shaving 5s of your pace per week for TEN YEARS? That's just crazy talk.
Just run this race, have a good time, and kick butt.
-p
good luck, your training is going great. Hard race to PR in. I ran it a couple years ago and the suit makes it difficult. good luck!
You certainly do sound prepared! You're going to be awesome. And I am pretty sure we ALL want to see pictures of you getting your new PR in the Santa suit!
I smell a PR on the horizon!
I freakin' love that you calculated that... you've got this in the (Santa) bag.
You are SO going to PR! Good luck and can't wait to read the race report (and see the Santa suit pics!)
I have no doubt you'll PR. I don't have a pre-race ritual. That said, I now don't drink fruit smoothies before a race anymore either.
That's a great time! I'm sure you will hit your goal :)
I like hearing about the different ways to train. Good luck in your 5K!
You will have a great run. You've done everything right and progressed like no one I've ever known. Your head and heart is 100% and that means you've got this. All the best!
Have a blast Andrew! You are training well and you are ready for this :)
That is some seriously confusing Canadian math in the first paragraph. Don't think, just run. I am gonna bet the farm you got this.
Good luck Andrew, even in the Santa Suit, I have a feeling you are going to be surprised by how you blow by your goal!! Speedy thoughts will be sent your way!!
Andrew,
You're doing just an awesome job and your motivation is so inspiring! Practicing the fueling and visualizing sounds like a great place to start, especially, from the sounds of your post, that's where you're feeling the most anxiety.
Keep being awesome and sorry for the lack of commenting. It's not for lack of interest, but a lack of time.
The great thing about being HORRIBLY behind on blog posts is that I don't have to wait to see how you did!
I really think that the ancillary pieces of training (fuel, visualize etc) are often overlooked.
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