Quest For A Sub-30 Minute 5K Number Three

I can’t believe I already ran the third race of the four race Watermelon 5K series by the Lakeland Runners Club. It seems like it was months ago that I started training for a sub-30 minute 5K. (Links to the Lakeland Runners Club Watermelon 5K Race One and Two if you are interested.)

This race, like the others in the series, took place at Lake Hollingsworth in Lakeland. It is a beautiful place to run and if you are in Central Florida, I highly recommend making a stop.

The packet pick-up and parking went very smoothly. I am really getting the hang of navigating the area which may be a benefit from racing a series. (This race I even remembered the street I parked on and did not need to wander around searching for my car.)

The weather was more pleasant than race number two, which was rainy and humid. It was still pretty hot but typical for Central Florida summer weather. Almost all of my recent training has been running on a treadmill at the gym, I know that not being acclimated to running in the heat and humidity is hampering my performance. I do not know how much of an effect it has but I know running feels harder than it did last summer. I will freely admit to being a huge baby and  preferring to run in the a/c. Until I start base building for my fall half, most of my runs will continue to be inside.

The race started smoothly, I felt rested and had plenty of time to warm-up. Everything was fine until just over the two-mile mark where I got another monster cramp (ala race number one.) I do not know why this keeps happening, if it is my pace is too fast or the humidity is making it more difficult to breathe? I was forced to take a few walk breaks and I knew a sub-30 was out of my reach.

Lakeland Runners Club Watermelon 5K Number Three Race Splits

The splits are not completely awful, if each mile was a little bit faster I could have come much closer to my goal.

Clock Time: 33:04

Chip Time: 32:46

The first race had a clock time of 31:21 and race number two of 33:01. At least this race my time is going in the right direction.

I do kind of love the finish line photo courtesy of the Lakeland Runners Club.

Lakeland Runners Club Watermelon 5K Number Three

So with one race left I have still not made my goal of a sub-30 minute 5K but the races have kept me running despite the sweltering summer heat.

Race Nerves

Tomorrow is race two of the four in the Lakeland Runner’s Club Watermelon Series. This series is cost-effective, local, and the perfect time to try to run a sub-30 minute 5K. I am generally comfortable running races now but this one is making my stomach flip-flop.

This is my training from 6/11 to today.

Training Week 6-11 to 6-17

Training Week 6-18 to 6-24

I was much to sick last week to exercise at all and it took until Wednesday for me to feel well enough to run. It makes me nervous to have taken so much time off right before a race where I want to PR.

Getting back into the gym on Wednesday felt really great. I get so antsy when I have to be sedentary especially when I felt so terrible and completely unlike myself.

No Regrets

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I hope I am able to reach my goal in tomorrow race but all I can do is try my best.

Do you get nervous before a race?

Weeks Three, Four, And Five To A Sub-30 Minute 5K

This five-week plan feels like I just started it. One benefit in training for short races, is that five-weeks goes by so quickly when most of your past training plans are 16 plus weeks.

Week Three

Week Three To A Sub-30 5k

Speedwork: 4×800 Meters at 4:35 to 4:40 I walked instead of jogged in between the intervals

Easy Run: 5 to 6 Miles & 2 to 3 Miles I ran five on Thursday and skipped the 2 to 3 on Saturday.

Tempo: 2 x 1.5-mile tempo at 10 Jog 30 to 45 seconds between each. I walked in between instead of jogging.

Long Run: 8 Miles I ran 7 but meant to run 8. The treadmills at my gym automatically stop when you reach one hour. If you want to run longer than an hour you have to start a new run. Well I obviously have great math skills because I thought both of runs added up to 8 miles but realized when I actually added them together at home, they came to 7. Need to bring a calculator to the gym moving forward.

Cross Training: None I really need to work on this.

Weight Training: One

Week Four

Week Four To A Sub-30 5K

Speedwork: 5×800 Meters at 4:35 to 4:40

Easy Run: Both were for 3 Miles

Tempo: 3-Mile tempo at 10 I fell apart on the third mile of this run. There was some walking involved. I think it had to do with being tired but this workout felt really difficult.

Long Run: Five Miles

Cross Training: None

Weight Training: Two Getting better!

The terrible tempo on Thursday was not great for me mentally. It really made me wonder if there would be anyway I could run a 5K at 9:40 if three miles at 10 felt so difficult. I know some days are just bad and any run would feel difficult, but this one really messed with my head.

Week Five

Week Five To A Sub-30 Min 5K

Speedwork: 2×1-Mile Tempo at 9:40 I did actually jog between the two repeats.

Easy Run: 3/4 Miles & 2/3 Miles I skipped both of these workouts this week. My first race, out of a series of four, was on Saturday and I needed to appreciate the training for this week so I was rested for the race.

Tempo: 6×400 Meters at 2:25 (race pace.) Jog 1:30 between each. This workout really helped with my confidence going into the race on Saturday. After my terrible tempo the previous week, I needed this workout to go well.

Cross Training: Body Flow I always need a good stretch after a race and this felt really great.

Weight Training: Two

Race: 3.10 Miles I will get more into how this went in a post to follow

If you are looking for a great plan to reach a sub-30 Minute 5K, this five-week plan from the June 2012 issue of Runner’s World is a great plan. I have gotten faster in five weeks than I did in a year of half training. It really helped me to push myself. Most of my training has focused on base building for longer distances but spending the ridiculously hot summer months working on a racing shorter distances is ideal. This may be a way in which I focus my time between a spring and fall half moving forward.