It was in June of last year that I stumbled onto a post, “Are Marathons Stupid?” Three little words, and I was captured.
The author, Jon Waldron from therunnereclectic.com, quickly referenced an article by Christie Aschwanden that had been published a few days earlier on fivethirtyeight.com, “The 5K, Not The Marathon, Is The Ideal Race“. I had already read this article, and thought it was a lousy attempt to upsell the 5k.
Waldron had the perfect response: “But the problem I have with the piece and others like it is that it makes no serious attempt to really grapple with the reasons people choose to run hard events, or competitive events, or long, life-altering events, rather than convenient ones. People don’t run for no reason, they run for a variety of reasons, some simple and some complex, and like any other human behavior, people engage in it because they apply a calculus that convinces them that it’s worth it.”
The last 5k I ran (and at this point there have only been two in my life) was 7 years ago. I wrote about the experience: “Less than 10 minutes in, I was saying to myself, “Shit! This hurts. I hate this!” A few minutes later I had decided nothing was worth hurting that bad for. I would quit. I stepped off the course and stopped running. For the next few seconds, I tried to picture how I would unwind myself from this race. Walk back to the start? Walk to the finish? Good lord, how would that look. How long would that take? My husband was standing at the finish line waiting for me. Did it really hurt so bad that I couldn’t finish? No, it didn’t. I put my feet back on the course, stopped at the aid station for water and, cussed all the way to the finish line. . . in 3rd place for my age group.”
Almost every year I try to convince myself I should run a 5k. They must be great for improving speed. It’s a nice way to set realistic expectations for other races scheduled that year. It’s only 3 miles. I hate the 5k.
Last Saturday I ran a 5k. It set me back $15. There were no finish medals, no mile markers, no aid stations – although there were plenty of bagels, donuts, coffee, water, oranges and shirts for all. And I won a blueberry bush from the drawing at the end of the race.
My only training included testing a theory that riding my bicycle would fire up the fast twitch muscles as well as sprints at the track, so I’ve spent about one day each week cycling instead of running fast. Otherwise, I focused on maintaining fitness for a spring half marathon instead with 25-30 miles/week and one longish run of 10-12 miles. It’s been heavenly.
As race prep, I looked up the last 5k I ran (in 2010) and realized I had never recorded my finish time. And since it appears those race results have long ago been deleted from world history this took me to my very first 5k in 2008, which I finished in 24:19.
So there I stood at the starting line last Saturday morning hoping for a finish just one minute slower, but knowing I’d be happy with a two-minute gain over 9 years.
Maybe the 5k race strategy seems pretty simple. Run. Fast. Do. Not. Stop. There are other approaches.
Lauren Fleshman became an ambassador of sorts for the 5k. Her advice for running the perfect 5k goes like this:
“Try this next time: Run the first mile with your head, the second mile with your focus, and the third mile with your heart. In the first mile, you can’t let any emotion or excitement in at all. Start with a pace you are confident you can maintain and then relax a little bit more. Until you see that one mile marker, all you are allowed to think about is running smart. From 1-2 miles, focus on maintaining your form and start to look around you, taking a survey of which runners around you probably went out too hard, and which ones you should make your prey in the third mile. You are taking some time to strategize for the big battle, and you aren’t allowed to draw your sword until you pass the 2-mile marker! The last mile, start to pick off your victims.”
With the passing of time (old age), I’ve realized that if I can get my feet moving fast and then settle my heart rate back down by relaxing into the pace, I can maintain that pace for a while (however subjective that may be). On race day this translates into: start fast, settle in and feel good, momentarily crash just past midway, recover, and surge to the finish. Turns out it’s a viable strategy.
Rick Morris wrote “5k Race Strategy And Tactics” for Running Planet where he differentiates the 5k strategy based on the runner’s experience level:
“It has been drummed into our heads that we should always be conservative during the first mile of a 5K race so we are able to pick up the pace in the middle and last miles. But is that always good advice? Maybe not. There is evidence that competitive runners will usually perform better with a stronger start. Scientists at the University of New Hampshire studied 5K pacing strategy of eleven moderately trained women distance runners and found that the best performances were obtained when the athletes ran their first mile at between 3% and 6% faster than their average split times for the entire 5K race distance. Another study from South Africa that studied record breaking performances found that the first and last kilometers of most record breaking races were run significantly faster than the middle miles. Both of these studies seem to support the benefits of competitive runners running the first mile at a slightly faster pace. . .”
I survived my token 5k race of this year (decade?) with a finish time of 26.03. It felt pretty good to run faster than usual for the first mile. Things looked good when I made the turn at the halfway point, and then I nearly crashed on an uphill around mile 2. I had vowed not to stop and walk. I stopped and walked. Cussed when the 50-something woman ahead of me didn’t stop and walk. Recovered and surged to the finish.
It was the most miserable 26 minutes of this year.
Now that I have run the 5k race three times in my life I realize the length of the race is not commensurate with lessons learned.
In just 3 miles you can reach your limit, recover, and make a decision whether to continue or quit. . . “and just like any other human behavior, people engage in it because they apply a calculus that convinces them that it’s worth it.”
Happy racing, runners – no matter the distance.