Why Racing a 5K Feels So Hard
I’m running my 3rd 5K of the year today, and I’m looking forward to it. What’s my goal?
To get as close to puking as possible — but don’t actually puke.
I’m (semi) joking – the real goal is to race smart and run as fast as I can. But, when I race a 5K as hard as I can and feel really proud of my effort, I usually feel like I’m going to barf for at least the last few minutes.
My Strongest 5K Race Experience
2 years ago, I ran what I consider one of my strongest and best 5Ks – it was the perfect size because it was large enough to have quite a few other runners around me, but small enough that I knew I had a chance at the podium for my age group.
Pushing Hard in the Final Stretch
In the final stretch, I made a goal to catch the woman I’d been kind of trailing behind for the entire race, and that extra push is what pushed my effort over the edge from really hard to “I’m going to puke.” I passed her in the home stretch and got 1st in my age group! In the finisher chute, I was overwhelmed by nausea for a moment – but it passed.
Why Effort Matters More Than Time
Once I collected myself at the finish line, I had a HUGE smile on my face – not because of my time – but because I was really proud of my effort. The same thing happened at the Carlsbad 5000 last year, where I ran with a friend and we really pushed each other – I ran my fastest 5K in 10 years – a “mom PR”.
At the other 2 5Ks I ran this year, I ran hard – but I was just coming back from marathon recovery the first time, and recovering from being sick the 2nd time. Though I’m proud of my effort (and podium at both!), I wouldn’t say it was “puke” effort. 😉
But today, I’m going for it.
How I’m Pacing Today’s 5K Race
Since the 5K route tomorrow is hilly – it starts on a downhill, has a flat 2nd mile and a rolling hill 3rd mile – and I didn’t do any 5K specific workouts (my main priority this spring was tempo/threshold work for the Cherry Blossom 10 Miler), I can’t really run this race based on a certain goal pace. So I’ll be running based on effort alone.
For most runners, a good “by feel” racing plan for a 5K:
Mile 1: 7–8/10 effort – hold back. This should be hard but not breathless. You must hold back a bit. You’ll likely be running faster than you realize – if you push too hard, you may end up running closer to mile pace and burn out quick.
Mile 2: 8/10 effort – focus. This is when you will find that pace you held in the first mile much harder if you went out too fast. You have to consciously push yourself to maintain a 8-9/10 effort – and your body and mind will NOT want to.
Mile 3: 9/10 effort – no regrets. Tell yourself “only 1 mile left” and try to break it into small chunks based on landmarks, turns and/or other runners. This is when you can”race” the people around you if that motivates you, or simply remind yourself that it’s supposed to be incredibly hard and the faster you run, the sooner it’ll be over.
Final 0.1: Sprint to the finish, 10/10 effort. Try not to puke. Be proud!
5K Racing vs Marathon Racing
5Ks are SO HARD. It’s a different type of pain and push than a marathon. Marathons are about restraint and holding back and the limiter in the marathon usually your legs. In a 5K, your breathing/cardio fitness is usually the limiter. In training, you don’t truly practice pushing at a near all-out effort for 20+ minutes so the mental side of this is tough to replicate as well.
Final Thoughts Before the Race
Am I making you excited to run a 5K!? Hah!
Or maybe you’re just excited to find out how it goes for me. I”ll update you on Instagram later. Wish me luck!
Happy running,
Nicole Dobransky
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