So you want to run a 5K?

It's that time of year. New Year's resolutions, going to the gym, giving up sweets and running in your very first 5K race. Running magazines are full of articles with advice on running your first or your fastest 5K. Reading the magazine every month can get confusing. So, I thought I would pare down this information overload into something (I hope) that will be useful to first time racers.

Goals-Set a specific goal. If you just want to finish or do you want to finish in a specific time? Be clear about this, remember, just finishing a race is an accomplishment. If it is your first, remember that there are many races to come where you can improve on your time.

PICKING A RACE

The training suggestions assume that you pick a race 3 months in advance. In picking a race, make these considerations. Is the race course flat or hilly? For first timers, I suggest finding a flat course. How big is the race? If it is run in conjuction with a 10K or half marathon, the field will be larger than a singular 5K. If you like big crowds and that kind of atmosphere, great! Some people feed off that type of energy. Like being in a concert, only this time, you get to be in the band! If you are a little nervous about being around big crowds, look for a smaller venue. Some first time runners like to participate in groups such as Team in Training and other organizations. If that interests you, then by all means, have fun running in the group but remember, the group can only go as fast as its slowest member, so if you want to see how fast you can run a 5K, then this might not be for you.


TRAINING

The following assumes that you have at least 3 months to train for your race.

JUST WANT TO FINISH

For those of you who just want to finish and would like to run the entire race and who have been training three months or less or are even just starting, I have the following suggestions. You should run 3-4 times a week from now until the race. Weightlifting or other cross training is fine, but do those on non-running days. Your training goal is to get used to running a half an hour without stopping. If you are just starting out, I would suggest you run for 15 minutes and turn around and run back to your starting point. If you have to walk, that is fine, but start running when you catch your breath. If you are running with a friend, run as fast as you can talk. What is he talking about you ask? What I mean is that run with your friend and have a conversation, when you are too tired to talk, slow down. eventually, you will be able to talk and run the entire way. Once you can do this, I guarantee you will finish your 5K. If you can also follow my tips on running the race, you might surprise yourself with how well you do.

For you, speed training might be a bit much. However, if you want to try it, keep it simple and do the fartlek exercises during your regular run in the 4 weeks prior to your race. I do believe that running one over distance run a week after 4 weeks of training would be helpful to you.

I WANT TO RUN FAST!

For those of you who have been running 3 months or more and you want to do more than just finish, your training should be specifically focused on becoming faster and just as important, stronger. Your training will involve three different components, speed training, overdistance for building stamina and recovery runs.

If your runs up to this point have been for a half an hour or more for more than three months, you've already built up a base to begin speed training. One thing to keep in mind is that more injuries occur during this phase than in any other. I suggest that following a speed workout, you take two recovery days afterwards, either cross training or recovery runs.

One type of speed workouts is called "fartlek" which is a Swedish word for "speedplay." In this type of run, you run at a relaxed speed for at least 5 minutes, then run faster for 2-3 minutes, then run at a relaxed speed and so on. Some people run fast from one object (like a telephone pole) to another rather than time. The point is to run at different speeds during a run.

Another type of workout are intervals. Here you will need to go to a track and will needs a digital watch or stopwatch. You will need to record your times so that you can track improvement. At the track, I would suggest jogging 2-4 laps aroung the track, followed by some stretching. Then for your first interval, I would suggest you run two laps at what feels fast to you. The second lap should feel harder than the first and if you like, you can sprint to the finish line. Write down your time. Then jog a lap and do another 2 laps. If this is your first interval workout, you can stop there. End the workout with a 4 lap jog and some stretching. If you feel stronger, try doing 3-4 totals "intervals" with the 1 lap rest jog in between. You will find that you will be pretty sore after your first interval session. For your first month, do only one interval session a week. You will find that over a period, your effort will feel the same while your times improve.

Note-interval training can become very complex and there are many types of workouts available to runners. I have written the above workout to keep things as simple as possible for a new racer.

OVERDISTANCE

Overdistance training is meant to build endurance, that is being able to keep running even after you feel tired. It also the aerobic of exercises, resulting in a stronger heart and lungs. In a nut shell, overdistance is running a workout that is longer than the projected race distance. A 5k is 3.1 miles, so anydistance over that could be called "overdistance." Runners who just want to finish and those with time goals will benefit from this training.

Most training plans listed in the magazines will schedule this type of run for the weekend, usually Sunday. If you happen to have more time to run on another day, then by all means, run it on a Tuesday or whatever. If you have been running for 15 minutes and turning back, then try running for 20 or 25 minutes and turning back. That's it. Nothing different. For those of you with a goal to get faster, you can do the same or can try a different route. If you have the opportunity to run on a soft surface for this run, I strongly recommend that you do so because there will be less pounding on your legs. Another way to get in more miles is to split the training for the day. For example, you only have time to run your regular route at lunch. Do that and then head to the gym and put in a few extra miles on the treadmill.

TAPERING

Tapering is the final preparation for a racer. In order for your training to be effective in a race, you need to give your body a chance to rest and get stronger. All runners should taper. For a 5k, your taper should be the week of the race. If you have been running 4 times a week, run only 3 times. Your runs should not include overdistance and do not lift weights or do other crosstraining or sports. Your runs should be shorter. It is good to run quick for workouts on a Tuesday through Thursday on the week of the race. One run should be an easy jog. If this is your first taper, you will notice some strange things. You might feel some pain or an ache in your legs. Don't worry, that is normal, your body is recovering from all your previous workouts. Secondly, you might start feeling more "hyper" full of excess energy and feeling pretty strong. DO NOT GO OUT AND RUN A HARD WORKOUT! Many racers have ruined their race by doing this! Save your race for when it counts. The day before the race, eat whatever you normally do, don't over do it. Carbo loading and other eating prep that you may have heard about does not apply here. Get plenty of sleep.

THE RACE

Before the race, give yourself plenty of time to get to the course. Try to be there an hour to an hour and a half before the race. Pick up your number and relax. The temptation while standing around is to guzzle water. Don't! Starting a race with a bloated stomach is no fun. You won't need to bring water because the race is short.

15 minutes before the start. Jog for 5 minutes or so and then do some stretching. You will probably notice some runners running very fast for a few seconds followed by slow jogs. These are called striders and are used to get the legs used to going fast from the very start of the race. those of you running for time can do 3-4 of these. Don't over do it in your excitement! Do some stretching and make your way to the starting line.

5 minutes before the start, you should be in your group. Some races assign people to areas in the starting line based on your projected finish. If this is you, go there, even if you feel you are faster than your assigned group. If there are no assignments, avoid the temptation to stand at the very front. Especially if this is your first race. Too often, people who have no business starting at the front do so for their own egos sake. You will recognize them by their sprinting as fast as they can for the first few hundred yards of the race and then having to stop because they can't breath. Don't be one of them. Be one of those with a good pace that runs past these goobers.

THE START

It will come suddenly. It will be mass confusion. Often there is walking you have to do before even getting to the starting line. Start your watch when you cross the line and not before. Most races these days have chips that will time you. Avoid weaving in and out of traffic. Do try to go at a pace that is your normal one or a little faster than your speed workouts. Avoid the temptation of going too fast then you are used to. You will not win a race during the first mile, but you can lost it here.

It is pretty likely that the first mile will be a blur to you. The field has spread out a bit and you have room to run. You should be going a little faster that "talking" speed, but not much more if your goal is to just finish. Those of you running for time, should be running at a speed that is slower than a sprint, but faster than your usual pace. Both runners should note the time (if there is a clock or on their watches) you've run the first mile.

THE SECOND MILE is what makes or breaks your race. During this mile, you will notice that it hurts to run at a quicker pace. This is where your overdistance and speed training will help you. Focus on your breathing and form. Remember that in the mid point of every race, ever racer has doubts. Most people who quit during a race do so in the second mile of a 5K. If you've been training, you will not be one of them. in fact, you will probably be passing people who haven't been diligent in their training. The key for you is to FOCUS! Listen to your breathing and maintain the same pace as in the first mile. Watch your arms and keep them moving.

THE THIRD MILE is where the fun begins. You know you will finish the race. It's only a mile right? If you want to finish and don't care about the time, keep to your pace, enjoy the scenery, listen to the people cheer you and have a good time. You are almost there. Those of you running for time, it is now time to use your speed training. Bit by bit increase your pace. You want to feel smooth as possible. Keep your form and focus as before. Remember all those 2 lappers? Well, you only have to do one for the race! Keep speeding up gradually, if there are 1/4 mile markers or meter markers, once your passed the 1000 meter marker or 1/2 mile marker, you should be going about 90% of your max but still in control. Save the sprint for the last 1/4 mile.

AFTER THE RACE. Take a little jog and do some stretching. Get something to eat and relax. YOU'VE DONE IT!!

Run when you can, walk when you have to

Race day came early. In my case, it came at 5:30 a.m. After eating and having some coffee, I packed the jeep and headed out. No traffic and the drive was peaceful listening to the radio and thinking about the race and my goals. Frankly, I wanted to finish, then get in a good workout and then run in 6 hours. Arriving at the registration tables, I saw a long line except for one table. Of course the long lines were for the 9K, 21K and the 30K. The empty table was for you................you guessed it. The 50K. Number in hand, I walked back to the jeep, drank some more water and rested.

At the start, it was pretty packed at the trailhead. Thinking that I should start slow, I waited 10-15 rows back. The race starts and the pack starts walking. And walking, and walking. Almost 3 miles up the singletrack. This section is 7 miles round trip and is called the Orange Loop. At first, I am not happy. Then I decided that since I didn't want to start out too fast, it could be a blessing. Finally getting to a fire road, I can run. I am feeling fine and it is going well. With some walking at the really steep sections. I reach the top of the peak and turn around and the fun begins. Flying down the trails, I probably ran the couse in half the time it took me to come up. Now on the two loops of the Pink Trail. This goes pretty well and I am making good time. Down we go to a large path that connects to the other half of Pink Loop. This is hard. Here I have to walk for longer stretches than I want to, but its just too steep in sections for running and walking ends up being faster. Finally, its a downhill section and I am coasting. Reaching the aid station, I gulp some fluids, wolf down some potato chips and pretzels and start back up the Pink trail again. This trip is a little harder. On the section part of the loop, I am really feeling pain in my quads, calfs, ankles, eyebrows, pretty much the whole body except my nose. I get to the aid station and check in, then its another trip on the Orange loop.

Here is where I reached the point in the race where I start thinking that this really wasn't a good idea. I am going so slow that I consider for a second that I should finish this loop and call it a day. Every race and every racer reaches this point in the race where they think about bailing. For me, I came up with the mantra, run when you can, walk when you have to. For the second loop, I was walking large parts of the Orange loop. Still, after pausing at the top to drink a lot of water from my bottle, I savored the view for a second and noted that there were people behind me. coming down, there was a really nasty section of loose rocks that had to be walked over and was so narrow, my ankles were being rubbed raw. Still I kept going.

Reaching the aid section, I gulped down some Coke and filled up my bottle with Cytomax and water. Loaded up on pretzels and chips and stumbled down the trail. Going up I was passed by 4 men and 2 women and I felt no shame. I was doing the best I could and wasn't quitting. Finally reaching the peak, I gulped down the rest of the bottle and went downhill. Going down, I passed by a couple of men that I knew were in my age group. But I knew I was going to finish my longest run ever. Reaching the bottom, I felt fine and even picked up the pace a bit. Collected my drink coaster for finishing my first Ultramarathon and wandered over to the cooler where I downed a couple of cokes in a few seconds. Grabbed a couple of sodas for the road and a handful of red vines, I made my way to my jeep.

The drive home was an adventure all by itself. Wanting to avoid nodding off, I drank the sodas and ate the red vines in timed intervals to keep the sugar boost coming. Normally, the split off the bridge to 24 is no problem, but in this case, I was feeling so loopy, I was one lane too far away and had to take 80, get off at Powell and turn around. Oh well, better than getting into an accident. Everything after that went smoothly. Talked to the radio to keep awake and pulled into the driveway, safe if not necessarily sound. Took a shower and the basically passed out until 8 this morning. Had some breakfast and wrote this. Walking like a tin man.

Results. 7:05, good for 8th out of the 8 men in my age group. Beat a number of 40 year olds and 30 year olds which surprised me. I am beginning to think that the 50 year old age group may be the most competitive because the times are so close. Still, feeling glad for the experience. Good training for Boston.

Mysterious ailments plague me

All of a sudden, I notice sharp pains in my lower shins and the back of my knees. Normally, I'd be as psycho about this as the next runner, but I understand what is going on here. It's the usual tapering mystery pains that I always get. There is a theory that once the workouts are decreased or eliminated prior to a race, the body heals itself and the pains are the areas where the muscles are regenerating. Do I believe this and think that it's not a real injury? You Bet! I have to in order to not psych myself out for tomorrows race. If not, I'd be a basket case.

Tapering is not fun

My body is telling me to stop being lazy and run. My mind says I have to rest to be ready for Saturday's race. The usual nervousness is here. Wondering if I did enough training, enough long runs, enough tempo runs etc. Also wondering if my taper should have started last week. The usual pre-race jitters.

Signs you may be a Runner

You know that your car needs some work that will cost a 100-150 bucks and instead of taking the car to the shop, you go to your favorite running store and pick up another pair of running shoes.

You watched reporters express dismay at the amount of shoes owned by Imelda Marcos and you asked yourself, “what’s wrong with that?”

You meet two women. One is a swimsuit model, the other is short, average looking with large muscular legs and a thin upper body. She has however run in the Western States 100 and is wearing her buckle. You fall in love with the woman with the buckle.

You meet two men. One makes a lot of money, drives a Porsche and is really good looking. The other is a classic ectomorph who may or may not have a job who tells you that he saw your race results and was really impressed and oh by the way, he ran in an all comers meet and did a 4:25 mile for a 40 year old. You leave on the arm of the ectomorph, talking about the intervals you’ll be doing the next morning. If he looks like Dean Karnazes, you’ll be planning your wedding instead.

You are watching the Discovery Channel and you perk up when you hear the word, “Supernova” because you think it’s a review of the Adidas Supernova shoe.

You are at a party and most people are drinking exotic alcoholic drinks. You are complimented by a tall dark and handsome man for your drink. He asks what it is and you reply, “cytomax.”

You are at the Costco, standing in line and the person next to you asks how you as a parent can buy 3 cases of Mountain Dew. You reply, “it’s not for them, it’s for me.”

When you think of Dana Carvey, you don’t think of Wayne’s World etc., you remember Dana from track and cross country meets at Carlmont High.

Your first sports hero was Abebe Bikila and you know where the Rift Valley is located.

You run a 50 mile race on a Sunday and while resting, watch a NFL game. Your body goes into convulsions caused by laughing when some overpaid steroid dimbulb mubbles on television about playing through pain during the 10-15 plays he was involved in on the field, each of which lasted about 5 seconds.

If any reader wants to add to the list, please do.

Pacifica 50K Race Day 1

Because I like to do a week of tapering before a race, I thought I would start my description of the Pacific 50K Trail Race today. This race will be the longest race I have ever done. I have been treating this race like a marathon in my preparation. This week, my plan is to have 2-3 workouts, run at a quick speed with lots of rest. Yesterday, I ran a pretty quick 5 and a half miles. Today is my day of rest. After getting my annual physical, I did some shopping and then watched the movie Gran Torino. Very good movie, but I kept thinking about whether I should go lift weights or run on the treadmill. I am feeling pretty fit and I hate to be inactive. I have to resist temptation and not ruin my race. Tomorrow, I will run a (hopefully) quick 7 miles. We'll see.

How do I know how hard I should run?

For most runners, especially, those just starting out, figuring out how "hard" or how "fast" or how "long" a run should be can be really confusing. How will I know that I will get faster or stronger running this way? I will try to sort out this confusion for you.



A basic tenant of physical fitness is that muscles actually grow and get stronger while resting. While this seems counterintutituve, it is a scientific fact. Think about the fact that children grow while they are sleeping. So, running as fast as you can day after day will not result in a runer getting faster or stronger, it will lead to injury. So, what to do?



Bill Bowerman may have been the first track coach to write down this fact, but it has been around for years. After an intensive workout, the runner should recover. For some people, one recovery day between intensive workouts is enough, for others, more recovery days are necessary. I will get to what to do on recovery days, but first, let's get to what it means for a workout to be intensive.



There are a number of ways to determine the intensity of a run. The first and most obvious one is, was the run painful? Feeling very sore afterwards? That is one way of telling that a workout was intensive, but that doesn't provide much feedback on how that particular workout will help you improve or to show what kind of shape you are in. Which leads us to the next step, measuring intensity.



Method 1. If you have run a route more than once, you've established a personal record for that route, you have a base time for comparison. Dividing that time by your "base personal record" will result in a ratio indicating the intensity of the run. For example, a a 7 mile run in 53 minutes is your PR. The current run is 56 minutes. Dividing 53 by 56 results in a ratio of .94 which would be a pretty intensive workout. A ratio of .60 would be an easy workout and so on.

Method 2. Measuring intensity by this method is based on a comparison of a per mile pace for the workout versus the race pace. Thus, if your workout resulted in a average per mile pace of 8:30 per mile and your goal race pace is 7:30, then clearly the intensity was not very high base on the pure numbers. My problem with this method of measurement is that it does not take into account the actual course. Running a 8:30 on a hilly course could actually be an extremely intense workout.

Method 3. This is a method of measurement commonly referred to in books and magazine articles. It is called "training zones." Meaning zone 1 is easy, zone 5 is maxium intensity. The measurement of the zones can be based on self perceived exertion or by the use of a heart monitor. This is a more complicated method because none of the measurements will mean anything to the runner unless they have first determined their lactate threshold and maximum heart rate. That subject will be dealt with later. In my opinion, for most runners, method 1 is the simpliestway of figuring out how hard a workout has been.

There is so much more to this subject. I will be happy to answer any questions the readers have.