You get good at what you train for.
Yesterday I ran a 10K. It was my third attempt at running a 10K for time(I’ve run 10 kilometers before but never trying to do it as fast as possible).
The first time I ran a 10K was about a month ago when it got programed at the gym. In CrossFit world, a 5K is considered endurance. 10Ks are almost unimaginable (though look no farther than Greg Glassman’s 2003 journal article Theoretical Template for CrossFit Programming for a 10K front and center).
There’s 4 categories of time domains for CrossFit WODs, putting an emphasis on which energy system should be getting used: Under 5 minutes, 5–10 minutes, 11–20 minutes, and greater than 20 minutes.
While you’re technically still using the same aerobic energy system whether you’re moving for 20 minutes or 20 hours, there’s still a lot of training differences in endurance events. A 5K is different than a 10K is different than a marathon etc.
The long, slow workouts aren’t sexy. They’re not gonna rack up YouTube hits. They don’t fit nicely into the 60 minute class format 99% of affiliates follow. But they’re necessary for well rounded fitness.
I’ve done many 5Ks — in races, in workouts, as a go to jog distance. My fastest was somewhere around 22 minutes.
When I first ran the 10K for time, I just extrapolated my 5K time for an estimated finish. I was thinking somewhere around 45 minutes, definitely sub 50.
The first half (aka 5K) felt great. But very shortly after passing that mark I felt like I hit a wall. My legs felt heavier. It was a strugle to get a full breath. Within 10 minutes I had to take a walking break. I got frustrated at myself. I couldn’t remember the last time I had to break during a run.
I was determined to finsih the 10K, no matter how slow, to at least get a time to work with. With some off and on running I finished in 1 hour 20 seconds.
When you train at one distance or event, you get really good at that one event. It doens’t mean it translates well to other events.
December 3 I’m running my first half marathon at the Palm Beaches Marathon.
I’ve been following a half marathon training plan provided by Garmin on my Fenix 3 HR (I love this thing, I’ll write about it more).
Normally I have one run speed — go. Like gears on an engine I’ve got to develop different speeds. Go and tired walking aren’t going to cut it.
Sunday is the long run day. A few weeks ago it was a two hour run in a low heart rate zone. This forced me to slow my pace way down to be able to keep moving at a jog for 2 hours.
This past Sunday a 10K for time was on the plan. I was excited for it. I felt like I had done a lot of work on pacing. Plan was to hit the first half very slow then crank it up and hopefully come out sub-60 minutes.
I started off at a slower pace, about 10 – 10:30 min/mi. First half felt good. But it was hot. And humid. None of this is unusual in Miami, but it felt particularly more humid than usual.
I started to feel really dehydrated. I didn’t have any water on me and I was in the middle of a bridge with no water fountains. I could keep pushing and risk blacking out, or crank it down, walk, and figure this out another day. I opted for the latter.
I was dissapointed in this run to say the least. But I knew I’d try it again later in the week.
Tuesday rolls around. It was a cloudy morning, perfect for hiding the sun’s heat. It was windy. I set up my new Orange Mud Gear Vest with a liter of water — no excuse of not having any this time.
I set out on the run. First two miles I slowed myself down to 10:30 min/mi. This was a challenge because out the gate I felt really good and thought my slow jog was in this range, until I looked down I realized I was going 9:30. Slower. Slower.
Next two miles I cranked it up to about 9:45 – 10:00. Grabbed some sips of water. Legs felt good. Energy felt good. Focused on pulling my calves up. Falling forward.
Mile 5 I sped it up to 9 min/mi. Still feeling good. By this point I knew I’d beat the hour. Question was by how much.
Last mile and a quarter I let lose and gave it everything I had left.
The watch vibrated. 10K hit. 58:20. PR by about 2 minutes.
Here’s the breakdown of my splits. I was able to keep my negative splits strategy — running faster in the last miles than I did in the first miles.
You van view all the details of the run here.
While I’m happy with my time I’m even more happy that I didnt let a bad training day derail me. I got back to it, held to the plan, and everything worked out.
3 weeks to the Half Marathon. 4 weeks to the Alafia Ragnar Trail Race.