Any words of wisdom? Trying for a 5K PR

[CallingAllAngels]

I am running a 5K a week from Saturday that I am very nervous about.  It's (another) attempt to finally go sub-30.  A bunch of people from my running group are running this race, and my strategy is to latch onto someone who I think will go sub-30 (probably everyone but me ) and try to hold on as long as possible.  I feel like I should be able to do this, but I really don't know if I can.  I don't know if I'm being realistic or negative.  My 5K PR is currently 30:30ish on a short course (measured 2.95 on my phone) a year ago.  I ran about a 32:00 on Thanksgiving when I had a cold and just felt crappy.  I have run so much since then!  I should be pretty well trained right now - I ran a half three weeks ago and am about a month out from another.  I've been doing some speedwork and hill work.  Anyway, I know there is no way to know for sure until I try, but this is a big goal of mine - one I hoped to accomplish in 2013 and didn't. 

Anyway, any words of wisdom that you ladies may have?  I have a 5 mile run w/ 3 miles at GHMP on Thursday that I will probably have to do on the treadmill due to child care.  I am thinking of trying to do the 3 miles at 9:40.  That's a lot faster than my GHMP but I think it would help my confidence if I can do it. 

[shorewife]

Don't go out too fast, and try to find your pace and stick with it. Good luck!

[boston340]

I'll echo shorewife and recommend not going out too fast. Everyone else will start the first mile off way too fast - hang back and keep a stead pace of 9:30ish if you can. Everyone will probably be passing you, but after that first mile they'll drop off and you'll keep going strong. Practice steady breathing and trust your training. You can do this!! Oh, also do a good warm up - don't make the first mile of the race your warm up.

Good luck!! Can't wait to hear all about it!

[patches31709]

Yes ignore everyone else around you. I find that so many people go out way too fast at 5ks, and I always end up passing them later on, if I can manage to resist the urge to go out too fast with them.

[taratru]

If you're looking to go sub 30, then run the first mile in 9:45, the second in 9:35, and the third in 9:25. Then go balls to the wall for the last .1

[finallykrisb]

If it's a big race, start closer to the front. You can lose precious seconds and add a bit of distance trying to bob and weave.

[thom]

Feb 4, 2014 11:30:14 GMT -5 finallykrisb said:

If it's a big race, start closer to the front. You can lose precious seconds and add a bit of distance trying to bob and weave.

I think this is good advice. Try to start steady, but not too fast, and definitely trust your training! Based on what you've said I think you totally can meet your goal if you relax & run smart.

Also, not sure what weather will be, but I would avoid any water stop (if there is one). You really shouldn't need it unless weather is really warm.

[Deleted]

It's difficult, but for 5ks I try to spend the entire race in the "uncomfortable" zone. It's really easy to fall back into a regular running pace, but you need to remember that 30 minutes isn't very long, and if you push, it will be over in no time. 

[lb2006]

I agree w/above - 5ks are uncomfortable the whole time if you're shooting for a PR.

i try to not look at my watch and just maintain the level of uncomfortableness!! GOOD LUCK!

[clseale]

Feb 4, 2014 12:28:24 GMT -5 thom said:

Feb 4, 2014 11:30:14 GMT -5 finallykrisb said:

If it's a big race, start closer to the front. You can lose precious seconds and add a bit of distance trying to bob and weave.

I think this is good advice. 

But this is likely to put her next to people running 5-6 minute miles. If she does this, I'm afraid she'll 1) definitely go out too fast, and 2) piss a whole bunch of faster people off along the way. 

CallingAllAngels, I think tara's pacing advice is your best bet. I know it's tempting to latch onto someone, but it can be risky depending on how they run. I think so much of a 5k (and believe me, I'm still figuring it out) can be made or broken in that first mile.

Good luck!!

ETA: Ditto the uncomfortable pace advice above. I think mile 1 is comfortably uncomfortable, mile two more uncomfortable, and then mile three is usually "Good god this sucks, but it's just one more mile!!"
 

[cinco]

My 5k strategy is to start off too fast, and then hold on for dear life, thus proving that I did not start off too fast Easy, right? LOL, I haven't PR'd in over a year. Don't listen to me!

[texassmith]

Feb 4, 2014 13:12:23 GMT -5 cinco said:

My 5k strategy is to start off too fast, and then hold on for dear life, thus proving that I did not start off too fast Easy, right? LOL, I haven't PR'd in over a year. Don't listen to me!

This is my usual strategy too, hence the PR from 2012

Sent from my HTCEVOV4G using proboards

[clseale]

Feb 4, 2014 13:21:32 GMT -5 texassmith said:

Feb 4, 2014 13:12:23 GMT -5 cinco said:

My 5k strategy is to start off too fast, and then hold on for dear life, thus proving that I did not start off too fast Easy, right? LOL, I haven't PR'd in over a year. Don't listen to me!

This is my usual strategy too, hence the PR from 2012

Sent from my HTCEVOV4G using proboards

HA! This is better than my last 5k strategy which was to run a much too fast 1st mile, which then led to a "fuck this shit" at 1.5, and basically a tempo pace for the final 1.6. Luckily I race them so infrequently, it was still a minute PR. Crash and burn FTW!! 

[CallingAllAngels]

I really appreciate all of this advice. You ladies are great! I'm so scared/excited/nervous. I can't wait to update you all after the race. Now just cross your fingers for good weather!