5K RACING. DON'T GO OUT TO FAST WHEN YOU START.

5K RACING. DON'T GO OUT TO FAST WHEN YOU START.

When I went from triathlon to tackle running races, my longest distance mostly in triathlon off the bike was 10k

There was a lot to learn about running.  Because just running was very different from training for triathlon and running off the bike.

One thing I learned the hard way at first when I started to do 5k races was what happens when you go out TOO FAST.

Your legs don't last.  I felt like a super hero for the first mile then the last mile my legs would feel tired and tangled and my speed got slower.   It's really hard not to take off fast, the fast girls could take off fast because they were used to the distance and had developed the stamina to stay with the pace.

So that was when I realized I needed to hold back, watch that my heart rate did not get TOO HIGH and pace myself for the first mile!  Gather momentum for the next mile then the last mile I felt so much better and got faster not slower.

I started finishing strong. Stronger 

Then my next plan was to keep working on fitness, do a little bit of extra tempo work but not to much.  Make sure I turned up to these short fast races with a few good nights sleep and less running they days before, rested.

Because 5k racing is tricky, it's fast and fun but you really need to be fresh to stay in the game if you want to race.  If you want to have fun that's awesome too and you can just run and chat and laugh as you do.

After a while I got the hang of it.

I got more confident, was able to go out faster and hang on to the first pack.  Then sit there and start making moves once some runners fell off the pace and only a few of us were left to battle it out.

In all honesty I was not really designed for 5k racing but racing fast over shorter distances over the years has always helped my racing over the longer distances as I got older and stronger and began to be able to handle the longer racing.

A couple of times with good pacing, strategy and making the moves at the right time I managed to win a few big 5k races and they were pretty exciting days for sure when everything you learn and apply goes to plan.

Whether it's 1st, 2nd, 3rd, 4th or last (I have come last once and it was kinda fun as I got extra cheers so it was not so bad at all) or 10th I always wait to shake the next persons hand at the finish line or even the person in front of me.  

A sign of respect, a competitive spirit and sportsmanship is something I learned from watching my peers that were much faster than me in my early days and even now at 49 I still shake hands at the finish line every time.

So go shake out those legs, train consistently but smart then when you get to the end of your 5k...

SHAKE HANDS WITH EVERYONE AND SAY HOORAY.

I WENT RUNNING AND IT WAS A SUPER FUN DAY. 

Running With Catherine Healy

Running With Catherine Healy

I started running after having my 3rd child.  I knew I needed to do something for myself that put me in the right direction towards physical and mental health, and my basketball career was not getting any younger!  As my daughter (middle child!) has grown into a pre-teen I am realizing that I'm also doing it for her.  It's really important for her to see me running to be fit, happy and healthy!  When I started out I had never done more than 10k (and that was a LOT!).  I discovered that if you just keep putting one foot in front of the other, and you gradually add distance to your training, that you are capable of ANYTHING!  I ran my first (and only?) Marathon last fall after turning 40, and although I wasn't super fast and didn't qualify for this or that (hem hem Boston) that I completed the race with few problems but a whole lot of pride!!!  You can do it!

Kim Conley - My Running Career

Kim Conley - My Running Career

It makes me smile to look back on that first mile I ran in 4th grade. At the time I took great satisfaction in engaging in an activity where I was able to beat the boys, but since that time the sport has lifted me to a place where I am proud to run and compete like a girl every day of my life.