It’s official: I’m hooked on 5k races!
My second 5k race is under my belt…err…bib, after yesterday’s Frosty 5k race in Burlington. I had such a blast. There was also a half marathon going down…kudos to the brave souls who ran it yesterday!
Unlike my last 5k race a few weeks ago, the skies were blue and the roads were clear. The temperature seemed innocent enough (-4C), but the wind was bone chilling being so close to the lake. Although, once I started running it wasn’t so bad. The cold isn’t as noticeable when you are breathless and busting some booty on the race course!
One thing I love about winter races? The later start time. The race didn’t start until 10:05am, so that meant that I could sleep in until almost 8am feeling nice and rested when I got up.
For some yummy pre-race fuel, I enjoyed a wrap with a banana and a couple spoonfuls of sunflower seed butter.
and a juicy grapefruit for extra hydration.
We got to the race about 45 minutes early, so I took advantage of the free time to empty my bladder. However, the porta potty line ups were huge and not moving very quickly. I waited in line for 20 minutes, before bailing at the last minute so I’d make it to the start line on time. What a tease! Needless to say, holding my bladder throughout the 5k was not fun. That grapefruit clearly put me over the edge…darn you, grapefruit!
There is something to be said about running a race with hundreds of other people (well, thousands if you count the half marathoners); it’s instant motivation and the excitement is contagious, even in the winter.
After a cold wait, it was finally time to begin!
I got off to a slower than normal start, but it ended up being a blessing because I think I would have gone out too hard. I just wanted to sprint to get warm!
The course itself was a simple “out and back” route on a linear, mostly flat course (along Lakeshore) which is perfect for setting a new PR. I love out and back courses because I get to see the faster people coming back (while I’m still going out) and it’s quite motivating to see them zoom by. The first place finisher had a time of 15:29! Crazy.
I felt so happy during the entire race and I think it was probably one of the strongest races that I’ve run, mentally and physically.
Soon enough I was rounding the last bend to the finish line.
See that YELLOW Powerbar “finish line”? When I rounded the last corner, I thought that was the finish line, so I gunned it as hard as I could only to discover that the finish line was actually a couple hundred metres further!
#epicfail
I was now out of breath and really struggling not to stop and walk to the actual finish line. The spectators really gave me my last bit of motivation to keep running.
There wasn’t any smiling for cameras or even looking for Eric. Just me and the finish line, baby!
The real finish line:
…and then I bolted to the nearest bathroom. :)
My official stats:
Chip time: 22:37
Ranking: 4th in my division (25-29 yr old women), 13th out of 390 women, and 52nd out of 577 runners
Avg pace per km: 4:32 min/km
Avg pace per mile: 7:16 min/mile
I beat my previous 5k race time by just over 30 seconds, so that was a nice bonus. I think the speed work has been helping!
I came home and made a recovery smoothie and then had a hot shower. Hot shower = Best feeling ever after a winter race.
I used this Vega Performance protein powder and added in a big frozen banana and lots of almond milk. Yum.
The nutritional info (click to enlarge)
Sketchie was overjoyed to hear about my race. Not.
So as you can tell, I’m loving the 5k distance. I guess I shouldn’t be too surprised because I used to run short distances in track and field and always loved them.
Here are some things that I love about 5k races…
- Shorter recovery time: I’m not too sore after my 5k races (just stiff muscles). After my last 5k race I took a couple days off exercise and then I felt fine to get back into my normal routine. After my half marathons however, I had to take 2 weeks off exercise to recover and occasionally sustained mild injuries. The reduced down time with the 5k is a major plus in my books! Of course, that’s not to say that you can’t get injured running a 5k because you obviously can with any distance.
- Less training time: My 5k training runs are between 3-5 miles, about 4 times per week. I don’t have to spend more than about 25-45 minutes out of my day to train. This is a huge plus when busy.
- Less Prep: I don’t need to bring water, energy gels, or anything else like I do with longer distances. It’s quite effortless to prepare for.
Have you ever run a 5k race or are you thinking about running one some day? For all of you runners: what is your favourite race distance?
If you are looking to start running, I’ve heard great things about the Couch to 5k 9-week running program. If you start now, you can run your first 5k race at the beginning of May! Maybe if some of you have done the C25k before, leave a comment below telling us about your experience. It may help others who are thinking about starting.
Congratulations on the race and your ranking; well done! (:
I would love to run a 5k! When I get a little older and I’m out on my own, that is something I’ll be looking forward to. I have a question for you, or anyone, about running in the cold weather. Whenever I’ve gone for a jog (to say I run would be overemphasizing, haha), the cold ends up burning my throat. Is there anything to help prevent that, or is it just something that you get used to/deal with? Thank you!
Wow, that time is amazing!!! Congrats!
I did the couch to 5k program and loved it. I have always hated running and honestly have no idea what possessed me to start. Probably the inexpensiveness (not a word I know) of it, and the fact I could go whenever suited me. No class schedule to try and stick to. C25K took me from a complete non runner (and former hater) to a runner, and a lover of running. I did the program almost 2 years ago and I have run a few races, one of them a 1/2 marathon, and I’m currently training for another 1/2. For anyone who has any doubts that they can run any kind of distance (and actually enjoy it), give it a try and just do it. It’s a great stress reliever and you’ll feel so good about yourself.
i am so jealous! i was supposed to dp the chilly half, but ITB pain was too much! i decided two weeks ago after a 15km run that since the pain started at 12km in each time, there was no WAY i could do 21.1. so back to the gym and strength training program for me…
last year i did the chilly and experienced the same thing with the washrooms! i however waited until i could go, and thats when the race started! i ended up with the 1:30 pace bunny because of that, which was a little too ambitious for me and caused me some serious fatigue halfway through! not fun! but still LOVE that race!
5km are my fav!!! (with or without my 8 year old). can’t wait to get another one on!!!
Congrats on the time too!!! You rock!!
T
Wow, great race, congrats on the new PR!!! I like 1/2 marathon, sprinting has never been my forte and track work, more slow twitching going on in these muscles and I love a long slow run.
Congrats on a great race! 10Ks are my favorite!
If you like short distances and a challenge – you should try 5 Peaks series over the summer. These are cross country runs (sport distance of 7 – 8kms) – There is a series for southern Ontario – Great Challenge and Lots of Fun!!
I’ve heard great things about them. Are they run on trails?
You are such an inspiration!!
Also- love the new banner!
Congrats on your (super zippy!) race! I am so jealous at how cute you looked running it; I always look like one hot mess. Embarrassing!
My favorite distance is 10k. While the 5k is thrilling, I feel like it cuts me off just when I’m just get into the “groove” (it takes me a couple of miles to get into the rhythm). I had fun completing a half recently, but I decided afterwards that spending any more than an hour doing any cardio puts me on the fast lane towards burnout. With the 10k, I typically run 5 miles a day 3 times a week, so I don’t need to train for an impromptu 10k with the exception of some speed training here and there. Plus, I’m done in an hour or less! I can walk away feeling like I got a GREAT workout but not be too stressed out at any time I used up that could have been allocated towards the other important things I gotta do in life. It fits nice and neat into my little life.
As for the Couch to 5k – LOVE the program! It is my go-to program every time I get back into running. I’ve tried other running programs, but always conclude that C25k is THE best to train mentally and physically.
I want to know where you got your hat from, I love it!
And congrats on the race :)
Congrats on your race pace and I love Vega products! I love 5ks but I have a 15k coming up this Saturday…. The 15k is great because it’s easier than a half marathon but it still provides quite the challenge. Especially when you hit the last bridge at mile 8!
Whoa- you are SUPER fast! My 5k PR is a good 2 minutes slower than yours! Did you win your age group? I bet you were in the top finishers at least! Great job!!
Both your pre and post race fuel look delicious!
It’s funny- I can run twice or three times the distance of a 5k for a workout and not be sore afterwards. But the day after a 5k I am always hurting. I guess it’s just because I go “all out” and use so much energy during races.
I’m a big fan of 5Ks too – or I WAS, when I ran (I’ve had a bad knee for a while so I don’t run too much anymore). I’m really not a long-distance runner, I’ve done a couple of 10Ks but they’re kinda brutal to me. I get bored fast, what can I say! I definitely never trained for 5Ks intensely enough to break a 24-minute time, so good for you, that is an awesome time! Gotta say though, running with a full bladder does not sound fun!
I did a C2-5k just this past autumn after next-to-nothing for a long time. I agree with a previous comment about the mental block at 20 minutes. I also found that getting outside made that easier, which I did even though it was late November and COLD here in Pennsylvania. Glad I did, though, because I discovered that I actually rather enjoy running in the cold! It is about the only time in my day that I feel warm!
My other reflection on the C2-5K program is to give one’s self grace. There were definitely days that I just couldn’t get myself to run the number of minutes the program asked me to do – I just walked instead. I tried really hard to not get down on myself when I couldn’t quite get to the prescribed benchmarks. I’d think instead of how much longer I could run than 2 weeks before, even if it wasn’t as much as I was “supposed” to be running. I tried to listen to my body – if I felt really tired or if I had pain, I’d let myself off the hook for the full running portion and just WALK; I even adjusted my expectation to finish the program in whatever # of weeks…as long as I was progressing, it didn’t matter how long it took.
And, it all worked out in the end – I ran a 5K race December 31 after starting the program around October 5. I’m living proof that it’s possible to go from nothing to consistent running, even for someone who has always begrudged running. And now, my sights are set on a half-marathon. Up to 8 miles on my weekend run this past Saturday! I encourage people to try a Couch to 5K program if they’re interested in running even a little bit.
Wow! That’s a great time–well done! I completely agree–5Ks are great–for the exact same reasons you give. I’ve done three so far and I plan to do a at least three this year–that’s the plan, anyway. I admire anyone who can do 10Ks and marathons; I can’t imagine training for those.
Just so you know…you’re new header isn’t showing up on the blog anymore!!
Nice job on the 5 k!! I like shorter distances like that too! You still feel accomplished but without all the prep and extra time!
Congrats on your PR!
I am doing the Couch to 5K. The end result feels impossible, but I just focus on the fact that each week is possible, and I can take longer if I need it. It helps tons to focus on the slowest jog speed possible in the beginning. I have seen many people post on the c25k boards that their walking speed is faster than my jog speed, but someone has to set the bell curve on the other end. :)
I just switched to Garden of Life’s Raw Organic Protein powder for my smoothies. I am really liking it.
Congrats on the pr! Quite impressive! I’m working through the Couch to 5K program right now, as an overweight first time runner, but I’m loving it. It’s such a gradual and gentle way to break into running. And, seriously, if I can do it, I really believe anyone can. My first 5K is in July–I’m doing the Color Run :)
Yay! Good for you! Congrats :)
I really appreciate your running posts because you give a lot of great little details about the experience. So many people glaze over all that, and as someone gearing up to run her first 5k, it’s nice to know what to expect :) It looks like you had a good time!
I’m currently on week 5 of Couch to 5k and I really like it. It’s nice because they increase your endurance by telling you how long to run but not how fast, so it’s scalable to any speed runner. I’m moderately quick, but my boyfriend, who has never run before in his life, can do it too at his own pace. I’m going to run a local 5k in April and then in June, my real goal – the PA Warrior Dash.
I have the Couch to 5k app, but have never used it! You’ve inspired me to start tonight!!!!!!!!! There are a couple 5k’s in the area I’ve always wanted to do, but have been too afraid since I’ve never done one before.
Congrats speedy, you kicked butt! My preferred distance is a 10k. Personally I don’t like to spend more time driving to and from the race, then I actually spend running. A 10k or about an hour workout is a bit more worth it to me.
Nice run, Angela! Races are so addicting! I’ve run all sorts of distances – from a full marathon to 5Ks, but my body tends to like the shorter races. I have the Get Lucky 7K coming up on St. Patrick’s Day and can’t wait to get decked out in green!
I’m happy to find another vegan protein powder! I’ve been using Lifetime Fitness’s VegaMax, but am always looking for new ones to try out. Yum!!
Oh, thanks so much for asking people to share their C25K experience here! I’m currently on week 4. After several years of being out of shape I’m really trying to get back to my athletic self. It’s not hard, but I excited to get to the point where I can run even just one mile without feeling like hell! I hope to sign up for a few 5k races myself, once I’m doing with the training!
Congratulations on the awesome race! Such a fun race!
I don’t enter races, but if I did, I would absolutely go with the 5k. That distance is more my pace as the slowest runner in the world ;)
That’s a great time Ange! Congrats!!!
Great job! I’m not a huge fan of running, but would like to be. I think a 5K would be an excellent way to ease myself in to the running world. Now … to actually sign up for one …
I love 5k races! I think they are the perfect length! I get that some people want to challenge themselves more, but you really CAN with 5k … and with much less risk of injury or burning out on exercise generally.
And yes to the shower after a race feeling – not to mention FOOD!!!
What a tease from that faux finish line! I don’t think I will ever do a race. They just start way too early in the morning for me. I need one that starts at like noon. lol. I blame it on my system needing to evacuate before doing any kind of activity. My breakfast takes about half an hour to eat and I have to wait an hour to even begin eating after taking my morning pills. Yup, racing isn’t going to happen for me!
Nice job, Angela! That’s a kick-ass time :) As Leah said, I’d also love to hear more about your workout routine at the moment! Congrats again!
Congrats on your 5k!! That’s amazing! I’m hoping to try one out in the next few months. Last year I started the couch to 5k program and made it to week 4 feeling FANTASTIC. But then the warm summer days came on and I got discouraged so I quit :(. BUT I started again last week and I’m hoping to go the full distance this time. I’ve read some great suggestions on how to combat the heat (if that comes up again haha). Reading your running posts have been a great motivation!! Keep it up! :)
Congratulations on a great race and hardware!!! I have a hard time picking a favorite distance, they are all challenging in different ways. If pressed, I guess I would choose a half marathon right now – not short enough that you are miserable the whole time, but not long enough to need the recovery time of a marathon. :)
I just bookmarked the C2K program the other day.
I’ve always wanted to be able to go for a 2-3 mile run for a few of my exercise days each week, but haven’t ever managed to get to the point of solidly running that whole amount. I’m thinking I’ll use C2K this spring and maybe reach this goal for the summer!
When I first read the title of your post, it made me think of a Frosty from Wendy’s :) Congratulations on the race – you did so well! 4th in your division, 13th out of 390 women, and 52nd out of 577 runners are all really impressive!
Congrats! You are super speedy!!! I have run one 5k, one 10k and one 15k :) My 5k time was around 32 minutes :) I am slow and steady. haha Speedwork would probably help, but I just like getting out there and running.
I live in Edmonton and haven’t been running outside yet this year but am thinking about doing a 5k St Paddy’s Day race next weekend, depending on how much snow/ice is on the ground!
Wow, you are so fast! In high school, I ran the 5K in 19:56 (PR), but I haven’t come close over 10 years later. What do you do for speed work?
Wow, Sub-20 for a 5k is super fast! I had a few kids BLOW by me yesterday…they were, I’m guessing, 8-10 years old. and a young girl also sped by me at the finish line. heh. here’s the speedwork I’ve been doing lately: http://ohsheglows.com/2012/02/17/busting-boredom-on-the-treadmill-5-mile-5km-workouts/
Congrats Angela!
When I saw the picture of your macadamia-almond butter on your previous post I decided I COULDN’T wait for the cookbook to be released to make it. So I took out some ingredients I GUESSED you could have used, threw them in my food processor and YUM!!! it turned out so amazing. Can’t wait to try your version someday!!!
Awesome time! Congrats. I love Vega Protein too!
I just graduated from C25K and I’m planning on doing the next one up: bridge to 10K. I haven’t entered any races though as I am sooooo slow and a little worried about looking silly?!
well done again on your amazing time :)
I used to be terrified to sign up for a race too, but you will see such a wide range of fitness abilities, ages, etc. It’s really inspiring just to see people out there! The first time will likely be a bit scary since you don’t know what to expect, but it’s honestly way more fun and less scary than I initially imagined (and Im a very anxious person!)
thanks :) I might give it a go then, there are a couple of 5 and 10 k races in June :) x
Congrats on a great run.. that’s a great time!! Was that the Chilly half and frosty 5km that you ran? Are you running the 5km in Around the Bay on the 25th?
I really like running 5km and half marathons… I want to get back into running 5k’s… I agree, they are fun and speedy!
Congrats! A 7:16 mile is really impressive!
Wow, way to go! That’s super speedy. :)
Speedy Ange! Way to go!
I have done ONE race, which was a 5 km this past Dec. I have RAD (Reactive Airway Disease), which is, very much not rad. This makes running in the cold difficult, so I limit my outdoor runs in l’hiver (treadmill time, baby). My time for this race was 35:18, and it featured a long hellish incline (thank you, uptown Saint John), so I was pretty happy, even though my time was a bit longer than my “usual” 5K runs. I run for the enjoyment and am not competitive, so I was surprised that I had the “race itch” and that it was pretty fun.
Great job on the 5K! Your stories (and recipes) are a joy to read. Keep up the good work!
Congrats Angela-
I LOVE redaing your posts – you seem like such a great person and you don’t take yourself too seiously! In the year that I’ve been reading your blog I have gone vegan and also started on a fitness journey. I feel better than I ever have. Please know that you are inspiring people all over the world to live a better life. I know I will never be the same again – I enjoy my healthy new body so much. I still have work to do on myself – but I know I can achieve my goals.
Yours sincerely – Yvette, Sydney, Australia
I’m so happy to hear that Yvette! Thanks for sharing. Congrats on all your changes :)
Super inspiring! I also did a 5km race on Sunday and I agree, they are so much fun! Its a good little feeling of achievement and a boost of inspiration to train for the next one (in May – hooray!). Well done :)
Congratulations! I’m running my first 5K in a few weeks and am on my last week of doing the Couch to 5K training program. The Couch to 5K training program was a great way to ease into running longer distances and I loved seeing my progress. I think I’ve definitely got the “itch to run” now and hopefully have the confidence to do more races after I get this first one under my belt!
Hey! Do you ever feel like the treadmill and the garmin dont match in their times? Like you could be running quite fast on the treadmill say a 8:30 mile pace but it feels like your running faster than that?
Stellar job, Ange…you are one speedy lady! Huge Congrats!