Disclaimer: this race entry (Toronto Women’s Run) was generously sponsored by Burnbrae Farms
The Training
Going into this race, I was nervous. I had been injured (again) and had just got my non firing glutes to work again. Leading up to the race, my longest continuous post injury was around 8k and I wasn’t feeling too excited about it. I’m one of those who much rather be overprepared than under. My coach, Michelle, has been easing me back in and it was comforting knowing that I had a plan to follow. This was the first race in a while where I had a pace to follow without a personal pacer which made me nervous.
Race Day
I had slept around 7 hours. The day before, I had slept 12 hours and was still tired. It had been a rough week and I was hoping for more sleep but 7 was quite good.
When I got to the race area, I felt good, it was cooler than I thought it’d be, especially in August. I was excited as this meant overheating would not be a concern.
The goal for the race was 5:39, 5:39, 5:22, 5:11, 5:11. Now let’s see how I did.
1K – 5:36
Going out I felt good, I was trying to keep on 5:39 as prescribed but it was difficult trying to not get caught up by all the excitement around me. At one point, I was at 5:10 and had to verbally tell myself to slow down.
2K – 5:36
Once again, I had trouble pacing. At one point, I was pushing 5:13 and I had to remind myself to pull back. It was a very comfortable pace for me and I was excited about the next few k where I would be able to push/test my legs out.
3K – 5:24
Missed my goal of 5:22 in my third k. I did not anticipate going up an incline while changing my pacing so not only was I working to drop my pace, I was working to drop it while going up. It was a out and back course so this was where the turn around point was. I held back on the decline as I didn’t want to burn my legs out too early.
4k – 5:21
Here was where I felt the impact from the third k incline. I was still trying to catch my breathe from the incline and was starting to struggle. I was able to hold my goal was 5:11 for a while as I drafted off another runner but she eventually slowed down and I had to go on without her. I lost a few seconds here as while I was drafting, I got too comfort having her pace me and didn’t notice when we both slowed down to a 5:25 pace. I’ve always had trouble pacing on my own so it is definitely something I need to work on.
5k – 5:06
This was where the mantra “you can do anything for 5 minutes” kicked in. I kept telling myself that it was only 1K, I could totally run for 5 minutes and 11 seconds! It was different than my other races – usually by the last 500m, I sprint. However, this time, I settled into a comfortable 5:00 and started passing people. It was an interesting feeling not gunning it…. until the girl I passed around 400m from the finish was literally on my heels sprinting past me in the last 20m or so and of course my fight or flight instinct kicked in and I hammered it out. I think she may have literally beat me by half a second, her knee was literally an inch in front of my knee!
September 1 edit: I beat her! She was 27:13!
Overall: 5K in 27:11
Post-race thoughts
I’m in way less pain than I thought I would be in! I never liked racing the 5k distance as it was always balls to the walls. This was less of an all or nothing race and my body is definitely thanking me for that right now!
The size of the race (406 racers) put me at ease as it felt more low key and social. The out and back course gave me a chance to cheer for my friends as they ran by the turning point. It was an enjoyable experience and I would recommend this to anyone who wants a well put together low key race. The ladies at the event were very friendly and motivating which gave off a great vibe.
[Tweet “August 2015 @TOWomensRuns recap via @runcarmyrun #runTO #womensetthepace “]
Do you like racing 5k? Ever get the fight or flight feeling leading up to the end of the race?
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<3 Carmy
Leanne says
Great run!! I get the pace yourself thing…I have a pace that I can do without thinking in all my races…I struggle with tempo pace and long slow runs on my own. BUT I love learning and continuing to challenge myself. I suspect you do to :) Congrats on a great run.
Carmy says
it’s SO much easier just chasing someone the whole way! Haha! and thanks! :)
Nicole @ Fitful Focus says
It sounds like you did great! I have trouble with pacing, too. I’m trying to get more consistent during my long runs, but it’s tough! Some miles you feel great and others not so much.
Deborah @ Confessions of a Mother Runner says
nice pace! I am usually not a fan of 5k’s bc I don’t pace myself well and I tend to start too fast and crash. congrats!
Crystal says
You did it! Glad you weren’t in too much pain. Injuries suck :(
Mike @ FitFriend says
Hey great race and nice splits! I love the progression strategy in a race. It looks like you’ll go well with being coached by Michelle too, do exactly what she says ;)
Carmy says
Yes! “Trust the process” is what she tells m and I’m doing my best to listen!
courtney @ eat pray run dc says
i have a love / hate relationship with 5ks. i love when they are done. :) 5ks are so hard!!!
Wendy@Taking the Long Way Home says
I do love smaller races! Great job on the pacing. I have to say that I like our mile system better…seems like 3 miles is less far than 5k…
Ange @ Cowgirl Runs says
Great job! We both ran 5ks this weekend :)
I’m finally starting to work out racing and pacing strategy. It doesn’t always work, but it’s good when it does.
Marcia says
Well done! I love 5ks (because I am most competitive at that distance) but gosh they hurt.
MCM Mama Runs says
I always push hard at the end. It’s like I see the finish line and can’t resist! Nice job on starting slow and picking up the pace.
Kathryn @ Dancing to Running says
5ks are definitely difficult, especially since I think I’m more of an endurance runner than a sprinter. I’m a huge fan of the run-walk method, and its hard to maintain a fast pace for shorter races by using that method.
Cristina @triathlonmami says
Way to stay in pace! I have a hard time doing that and 5ks are the worst for me. I avoid them at all costs but boy are they good for you.
jill conyers says
I like 5ks as long as I have plenty of time to warm up. No time to warm up even a little after crossing the start.
Jenn says
Great work!
I have a love/hate relationship with the 5k. It’s something I enjoy doing but at the same time, I am bad at speed. I am more of an endurance runner so the shorter distance at faster tempo really wrecks me. It’s something on which I’m working.
Amber says
Nice job! It’s good that you had pacing goals going into the race, though not all out since you’re coming back from injury. Pacing is freaking hard! You may not have been spot on, but you’ve got the negative split down! Now to keep your legs happy & healthy :)
Carmy says
Thanks! Pacing was definitely hard…usually I havw somwone there pacing for me and I totally miss it!
Sue @ This Mama Runs for Cupcakes says
OMG, I was reading this and thinking that your paces were in Min/mile instead of KM…I was in awe!
Toni @runninglovingliving says
Great job!!! I have tons of trouble pacing myself, but I am working on it!
Sandra Laflamme says
I definitely use that you can do anything for five minutes thing. Definitely helps! Haha! I thought the same thing as Sue and was thinking min/mile not min/km. Great job on your race!
Sharita says
Great race and awesome job pacing! It sounds like you were still over prepared (in a good way) even though you were coming out of an injury. Can’t get any better than that!
Chrissy @ Snacking in Sneakers says
I love 5K races! I like both ones where I’m trying to compete and beat my personal best, as well as ones that I just go out and do with friends for fun and not worry about timing.
Natalie says
Great job! 5ks and hard as you feel like you are sprinting the entire race!
I feel like you have to approach the starting line sweaty. When the gun goes off it is full speed ahead. :)
Priya says
Smaller races are my cup of tea. You did good. Congrats.
Becki S says
Sounds like a fun race. Glad you’re feeling better!
rachel says
Great run!! 5K’s are SO hard in my opinion! :)
patty @ Reach Your Peak says
Nice job! I love the mantra you can do anything for 5 min. I repeat that to myself too or I will say “ok this is only 3 laps around the track…only 2 laps around the track” and visuzlizing that way helps.