Two Summer 5k Races
This summer I ran two races, and although both were 5km in distance, and both were track races, they were very two very different experiences.
I wanted to write about these races because our racing experience - no matter the distance - is very much predicated on the approach we choose to take and the expectations we bring.
Here I am closely following the pacer for 18:30. Photo courtesy of Luke Warhurst
Tracksmith Twilight 5000m
My initial goal for the Twilight 5000 was to run under 18minutes, but I didn’t train enough so I changed my goal to 18:30. Even with this slower target pace, the hot weather was really challenging and I felt uncomfortable very early in the race, when I still had 2 miles to go! I pushed myself so hard to stay connected to the pacer who was running steady splits. It is deeply engrained in me to not slow down which is why I fought tooth and nail to keep up.
In the final lap, I saw a woman ahead of me within “striking distance” - close enough that I knew I could catch up, but would have to dig really deep to make that happen. Because of my history of racing as a profession, chasing her down was less of a decision and more of an instinct.
Once the race was over I was completely exhausted and in a lot of pain (due to fatigue, not injury). I hadn’t pushed myself so hard since I retired from pro running. That being said, I had some deep satisfaction knowing that I could still go “to the well” and finish strong. But I had no desire to do that again anytime soon!
This brings me to my second 5k of the summer:
The Ferry Field Women’s 5k
I signed up for this race primarily to keep myself accountable in training. I was determined to run a solid 5k without suffering the way I did at Tracksmith, but that would require continued tempo workouts and training runs longer than 4miles. (Longer runs and tempos aren’t my favourite ways to train, but I love the fitness they deliver, and I love being fit.)
Enjoying every step on Ferry Field! Photo courtesy of @ricosamigos
This 5k was run in the morning at the track where I trained as a Michigan Wolverine many years ago. I love running at Ferry Field! The weather was perfect - much cooler than at Tracksmith. I had 3 goals:
Run under 19minutes
Run no faster than 6:10 for the first mile
No suffering
Goal 2 was my strategy to prevent suffering. Because I always want to avoid slowing down, I started conservatively to give myself the option to either speed up later or simply maintain pace without going into the pain cave.
I ended up running 6:10/5:59/5:56 splits. The last mile was definitely not easy but I was totally in control and able to enjoy the experience. I finished tired but not destroyed. I felt satisfaction in my ability to precisely execute my race intention.
Confidence & Control
As a coach, my top priority for every runner I work with (other than staying healthy!) is that they are (or learn to be) in control of their body. I want runners to feel confident that they can do what they decide to do in a workout or training run or race. Thinking back on how I approached both my 5ks it’s obvious that I value this control for myself as well. I find satisfaction in being able to maintain my pace even if it takes all my effort to make that happen. I find satisfaction in being able to execute my race plan.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.