Kick up the butt
Last night I ran the Standard Chartered City Race, a 5k through the square mile run in teams from companies, firms and organisations based in the City. I ran with a 65 strong team from my law firm and, at the time of signing up, had optimistically decided to try and beat my PB (22:50) and put myself in the 21 minute pen. LOL
There was congestion and bottle necking galore for the first 2km and after that I run out of excuses. It was hot, my stomach churned, my legs felt heavy and I just plain sucked. No idea on official time but it was high 25 minutes, which means it’s a solid 3 minutes slower than my PB. I know you can’t expect to PB in every race and the faster your times get the harder it becomes, but this was a pretty huge departure from my past performance. I felt heavy and slow and just didn’t feel like I had it in me to give it gasping-for-breath leg-burning all.
Nice medal though.
Given my recent performances in races (We Own the Night disappointment springs to mind) I think it’s time to face facts. I got slow. I’m not the runner I was before and to be honest it’s pretty damn depressing. Where is the girl who ran a 22:50 5k on a hilly course? Where is the girl who ran a 1:44 half with a 48 minute 10k split? Where is the girl who raced three half marathons in a month? The idea of running like that seems so alien to me at the moment and I feel so stuck.
Getting back to running fitness feels slow and painful and it’s so demoralising. Coming back from a run feeling slow and out of shape does little to motivate you to go again and it feels like an endless downward spiral of being shit.
Well, I’ve had enough. Time to get back on it. It’s tough with work to squeeze things in but I need to find a way to make it happen. I’m thinking run commutes (going to get organised with clothes, toiletries etc at work to lighten up my back pack) to pack the miles in and track session to get my speed back. The only way to get my mojo back is to make it happen for myself and stop avoiding it.
Do you have any tips for getting running fitness back?
I’ve found that training with my running club has really done wonders for my speed. Where as I used to just plod a 5k in the morning three times a week and then run a race, with the club I’m running 800m and 200m sprints on the track as well as longer, slower runs on different days. I’ve actually forgotten my casual pace, which means I usually run faster when I’m doing 5Ks now, which has taken about a minute off my PB.
Diet is so important too. I had an awful race not long ago because I planned my meals badly and my stomach just failed about halfway around. That’s my current area of interest now so that I can make sure my body is happy with the running and well fuelled!
To be fair to you with the recent race, a big crowd of people on one of the hottest days of the year trying to get through a big crowd to run a 5K personal best is hardly ideal conditions - perhaps get yourself to a parkrun and try that?
Track. Intervals. Track. Intervals! Short hard and fast sessions that leave me feeling like I’m about to vomit and I’ve only actually run 3 miles in total. They say it’s the way forward, I’m committing to it…def do them with your club though it’s just too hard going solo. Good luck
I just posted on this - I added 1 threshold session a week to *hopefully* push my pace up. http://wp.me/p31pM6-ke
Don’t beat yourself up. We all have bad runs and lose our mojos from time to time. It’s all about, like you say, getting back on it. Get back on it hard. Not speaking from any sort of expertise here as I’m very much a plodding kind of runner, but I’m trying to increase my pace and improve my technique and intervals has really helped me. Sprints and hill runs too, and try doing some non-running exercise, like bootcamp. x
Don’t be disheartened. Different distances require different kinds of fitness and thus quite specific training. You’ve boshed out a marathon this year, and now you’re about to do a triathlon - you are not unfit! You’re a superhero! You’ve got the endurance of a goose set to migrate (not a phrase, I just made it up. I might try and make it a thing). Endurance doesn’t immediately = speed, but the fitness can be transferred through targetted training. So….
Finish your triathlon, pat yourself on the back, put your feet up.
And then commit to 4 weeks of 5K training and get your ass to your local parkrun. You’re fitter than a 22:50, but try running 30 minutes of reps of (800m at 7:30/mile (sub-23 pace) 200m walk) twice a week at lunchtime, plus your regular stuff around work. Don’t go faster than current 5K pace though!
I’m marathon training at the moment, so I can run 16 miles, but can’t get close to my 22:24 PB - but that’s ok because it’s not what I’m training for! For now…
P.S. 5Ks hurt. No one really likes them…
I am in the same place (though no way as quick as you full stop) after my marathon I just feel meh towards running, so I am swimming and running 3miles (as fast as I can) a few times a week. No pressure and I am getting there
I know what you mean - I think the recent climate conditions have knocked a solid 5 mins off all my times too. Mind you the we own the night wasn’t a great PB race. You are a fab runner! have you tried getting down park run and pushing yourself? I always find that’s a good way of testing where you are fitness wise.
I wish the recent climates were to blame - I’ve been off colour since way before then! Yeah I’ve been down to a Parkrun once but it was just so early on a Saturday haha! Weekends are pretty sacred. Was a fab run though - massive 5k PB! Thanks!
Yeah I really struggle getting up for park run. it’s a shame as I love it when I get there. I’m doing well on my 10k, but i’m way off with 5ks. I just need to train my body to run fast for shorter rather than a bit slower for longer.