Very tough time with 5k yesterday

TiredMom12

I posted this on another board, but figured I would vent again. I ran my second 5k and although I did it in decent time for me - 29.08, I struggled to get through the race. I completed the C25k program in December and have been running 3+ miles several times a week. Did my first 5k on St. Patrick's day in very cold weather and my time was 30.48, but I don't feel like I struggled to cross the finish line. Yesterday was very hot so I'm assuming that had something to do with it, but I also think I just started out too fast and couldn't keep up. I had to stop and walk a few times for a few seconds and then forced myself to keep running, as I know the distance shouldn't have been too hard. I get annoyed everytime I think about when I was walking and telling myself I could have done it in less than 29 minutes.

adenium11

I think you're being to hard on yourself. Building up endurance to run a 29 min 5 km takes a lot of time. You will get there! 9 months ago it took me 52 minutes to do a 5 km.. and now only 40 mins. Yes it's way slower than yours, but the conditioning it took to get there was a TON! I hit the gym 2-3 times a week for HIIT and weights.. and ran 2-3 days as well.

You did wonderful !! Keep thinking how far you have come over not making a goal. Its the change that you have made that has gotten you this far!

ThickMcRunFast

Try not to be too hard on yourself. You're right, heat is a killer if you're not used to running in it. You still cut 1:40 off your time, which is more than 30 seconds per mile.

Plus, sometimes in running you will just have bad days. Not every race will be a PR, so enjoy it!

LorinaLynn

I'm in northeast PA, so our weather is pretty similar to NJ. The weather has been BRUTAL lately. It's much harder to run in the heat than the cold. Cut yourself a little slack.

krisjohnson121

I agree I think you are being too hard on yourself - I am in week 5 of the C25K so I am completely enviable of where you are. However, is there anything else that you did differently between this race and the last race (aside from the weather): The week before the race did you lighten up your workout routine so that your leg muscles were ready for the workout? Did you have a quality breakfast the morning of the race? Did you get a good nights sleep?

Maybe a running journal would help you to keep track of what works best for you? Keep up the great work!

Kristin

Tobi1013

I'm in northeast PA, so our weather is pretty similar to NJ. The weather has been BRUTAL lately. It's much harder to run in the heat than the cold. Cut yourself a little slack.

All of this.

Running in the heat/humidity SUCKS. There is no getting around that, but you can work to acclimatize yourself to summer running. Take it a bit slower than normal, hydrate more than you think you need to, and become familiar with the signs/symptoms of heat stroke/exhaustion. You can continue to make progress and improve your summer running times, it's just going to take some work!

In the meanwhile...be a bit more kind to yourself!! Sub-30 in only your second 5K is something to celebrate!!!

AllonsYtotheTardis

Yesterday was very hot so I'm assuming that had something to do with it,

^^^ This right here can make a large difference in how you feel when running. Don't beat yourself up over it.

TiredMom12

Thanks all. I just felt like I didn't belong running since I was really having to mentally push myself to keep going. Once I was done, I was extremely happy, but wish I enjoyed it more. I ran on Friday, but didn't run on Saturday to prepare for Sunday. I was saying in my head that this was going to be my last race, which really upsets me b/c I truly love running. I have to let it go!

maegmez

It is def the heat! I went running today pushing my baby and it was hot and I felt like I was struggling. I also felt very slow but I did pace myself. I'm going to make sure to keep running in this weather so I can get used to it. I have a 10K to run at the end of the month! Baby free though, lol!

and no matter, that's a fantastic time!

red0801

Wow!! You finished a 5k You must've smoked everybody who never got off the couch

It truly is awesome work & just think.... The next time your tired & want to quit you KNOW you can push through the voices that say you can't go any farther

sprintto50

Don't be hard on yourself. There are a lot of factors including the heat and humidity and not enough sleep or proper food leading up to the 5k that can make it seem like a hard job. By the way, I can run 10kms now and still can go as fast as you for 5 kms.

There are days when running an hour is easy, and days when 1.5kms seems like a marathon. We are human beings.

AllonsYtotheTardis

FWIW - I've been running since October, and my best time for 5 k is still around 40 minutes. You're doing great, OP!

TheStephil

Thats a really amazing time. You should be proud of your hard work. I did my first 5k yesterday and got a time of 41 minutes and I ran/jogged almost the entire thing (took a tumble and had to walk for about 60 seconds to catch my breath). I've been running 3 miles a few times a week since Feb/March. I'm just not a fast runner and may never be.

billsica

You went under 30 minutes. That is awesome!!!!!
Its a 5k, its supposed to hurt at the end. You are doing it right. Maybe save a little at the end for some bravado as you cross, but who cares, you did it!

laurynwithawhy

Dude, you mean you had a hard time running in the 90 degree weather? Gosh, how lame.

I was at Tough Mudder in PA this weekend and people were cramping up and falling out before mile 3. It was just a bad race weekend all together. Don't worry about it. This week should be nicer, so try to run and time yourself then. Also, 30 minutes is a great 5k time, and getting faster takes time. Just keep working at it.

Zekela

Wow... you stopped and walked and still got a sub 30min time?? You owned that 5K! You go girl!

parmoute

Sometimes for me it also depends on what mood I'm in. Just because running is on the agenda doesn't mean I'm mentally ready for it and if I'm feeling negative for a totally unrelated reason, it can really hurt my running. It's not even so much that it hurts the time (though that happens too), but I feel like every time I have to slow down I'm "giving up" even though (a) it's what my body needs and (b) it wouldn't bother me one bit if I were in a better mood.

Your time is still awesome, and you're still doing a great job. I'm another one around a 40 min 5K, so I envy your time!!

scottb81

The heat had a lot to do with it but the bigger problem, if you are looking for faster race times, is that your training is minimal. At 3 mi a few times a week improvement will be slow and will plateau pretty quickly.

crystalflame

Ugh, the heat. I usually breeze through 5K distances, but the weather changes are wreaking havoc on my runs. I've had to slow down my training runs a bit in order to keep going, and if I'm not properly hydrated I'll reach points where I just HAVE to walk. It sucks, but I'm sure once I've adjusted it will be fine. Don't beat yourself up, and keep training in the heat... It will get easier.

Duck_Puddle

I did a race in CT yesterday. It was 90 degrees and humid and it was awful (the race, the weather, the notion of running in a non-air-conditioned environment). Yesterday was a brutal day to be running in the northeast. Everyone that raced yesterday had a tough time. You aren't alone. It's still a bummer when you don't do as well as you wanted to do, but NO ONE did as well as they wanted to do yesterday-it was just too hot.

silvergurl518

i understand how you're feeling. HOWEVER, this is only your second 5K and you've accomplished a better race time than someone, say, like me, who's completed MANY races and is still over 35 min. be proud of your PR and keep going. my goal is to get under 35. then under 30. where you are--on only your second 5K.

RunnerElizabeth

The heat is definitely a factor. But, since you ran it in 29 mins, which is great, including some walking, I'm going to say you probably went out too fast, especially for the conditions. Do you use a running ap that keeps track of your splits? I use map my run on my phone and start it up even for races. That way I can check my mile averages. My last 5k I felt much like you did, I had a decent time, 28:01, but I felt like I was being tortured. Turned out I averaged 8:19 for my first mile, my goal was 9 mins per mile. So of course that wasn't a sustainable pace for me and I missed my goal by 3 seconds because I had to slow it down. Then, instead of feeling great about my 5k pr, I felt like I could have come up with those 3 seconds if only I had started slower.

gracielee1

Give yourself some credit, girl, and congratulations on completing your 5K! This is a great acommplishment, and also it looks like your time is improving too! Keep it up, and be patient with yourself and show yourself and your body some compassion. Otherwise, make sure you are fueling and hydrating enough especially during a hot day run, dont start off so hard and be mindful of your breathing. I went from not being able to do a mile due to knee and lower back problems early last year, to just recently completing my first Half Marathon. Let me tell you, it's a love hate battle but if you keep putting yourself out there, you'll see your time improving as well. I went from an 11 min/mile to a 9.5 min/mile, but it didnt happen over night, it took a lot of patience and positive reinforcement. You can do it!

dsjohndrow

A few thoughts. Over 50 degrees F will start to slow you down. If it was 70 or 80 that will slow you down even more. If you map your run, did this one have more hills? Maybe you started slower last time, do you know your mile splits? And you are running 3 miles 3 times a week, maybe you need to run longer to build up some more stamina. Maybe it was later in the day and you are like me and get slower as the day wears on?

I wouldn't worry about it too much.

Just run and have fun!

55in13

90 and humidity but you still finished in under 30 - excellent! I run a 10 minute mile pace most of the time and have no plans to try to increase that dramatically (if at all). I usually make it 5k without walking but it is no big deal if I walk some before or after that mark. All kinds of factors make one day better or worse than the next and I often really have no clue what they are. Over Mem Day weekend, I ran over 7 miles one night without walking and I would never have bet on it happening at the end of a long and tiring day. A few times I have prepared, rested and been primed for a run and find myself walking in mile 2. No clue why. Who cares? I am not in this for any sort of glory, just to get healthy. Congrats again!

TiredMom12

That is exactly how I felt. I did great, but could have done better if I paced myself better. I do use runkeeper that was letting me know how far and fast I was going and realized I did the first mile in a little over 8 minutes and that is way too much for me. I guess after waiting around an hour for the race to start got me a bit jazzed up.

SDkitty

This makes me think of that saying No matter how fast you are going, you are still lapping everyone on the couch

Don't be so hard on yourself, your running capabilities will fluctuate depending on outside factors and sometimes you just have an off day. We can't be at our 120% every day. Dwell on the positive facts like you are running 5Ks! So you had to slow to a walk occasionally, could "before" you even participate?

Mceastes

It's true that running in the heat makes the effort increase. But you should still be able to keep up your pace in a 5k if you're used to it and do at least half your runs outside. I live in Texas so I know all about running in the heat! Besides that though, there are a couple of thing you can do to increase performance. Here's what took my 5k's from about a 28-29 min finish to a 26 min finish with the same race effort:

1.) Run a long run each week. It will increase your endurance considerably. You don't have to run it fast, but you need to get in more miles. Only running 3 milers is not enough to increase your speed in a 5k. Start with a weekly long run of 4 miles, then in 2 weeks go to 5, etc. For 5k's, you want your weekly long run to be somewhere between 6-8 miles. If you plan to do longer races, then obviously, that will have to increase.

2.) Warm-up before the race. I usually jog about half a mile, easy effort, then stop and walk around a little. Then do another quarter or half mile easy effort then a few very short sprints (10 seconds) and recover by walking in between each sprint. When waiting at the starting line, I also keep moving. Bouncing lightly, stepping from side to side, knee lifts, etc. No stretching before the race though, it actually slows you down - some people disagree, but most coaches will tell you to only stretch after you race.

And yes, control that pace the first mile or you're screwed! Hope that helps and good luck!!

tavenne323

Anyone who commits themselves to a 5k or any race is doing better than many people in this world. I hate running, I only run once a week and only for about 1.5 miles...and I have to make myself. But I still sign up for a couple 5ks every summer just to keep myself in check.

About a year ago, I signed up for a 5k that was raising money for Hawk Ridge, bird conservation. I volunteered there, so felt I should do the race. I knew it was a trail race and I had done some jogging on trails before. The morning of the race it was sleeting, windy, cold.... I did not want to go. But, it was a morning race, I'd already paid for it. I knew that in an hour I could be back in my bed. So, I got up and went. I was one of about 30 people that actually showed up and the other 29 were serious trail runners. It was the worst 5k of my life! I came in dead last...not just last, but almost 10 minutes after the person in front of me. EVERYONE was at the finish line cheering me on. It was so miserable, but it felt so good to be done (plus, since no one was there, we all got at least one door prize).

Regardless of the situation, running is VERY mental. And learning to push past those mental obstacles can be the hardest part. After all, you put in the work! Your body obviously was prepared to run a 5k. I like to concentrate more on my breathing when I'm having a rough patch. Count your breaths to your pace, try to find a comfortable zone and keep that pace.

Thomasm198

I posted this on another board, but figured I would vent again. I ran my second 5k and although I did it in decent time for me - 29.08, I struggled to get through the race. I completed the C25k program in December and have been running 3+ miles several times a week. Did my first 5k on St. Patrick's day in very cold weather and my time was 30.48, but I don't feel like I struggled to cross the finish line. Yesterday was very hot so I'm assuming that had something to do with it, but I also think I just started out too fast and couldn't keep up. I had to stop and walk a few times for a few seconds and then forced myself to keep running, as I know the distance shouldn't have been too hard. I get annoyed everytime I think about when I was walking and telling myself I could have done it in less than 29 minutes.

You're complaining because you "only" did a sub-30 minute 5K? :huh:

I haven't even managed a sub-31 minute 5K yet. :grumble:

bpotts44

You are only running a couple of times a week and only three miles and your time improved anyway. To really start bringing that time down you are going to need to run more. Just try and ease your miles up 10% per week and then when you get to 20 per week incorporate intervals 1 time per week. Your time will come down. Keep at it.