Speedy 5K Baseline

on June 15, 2010
in Speedy 5K/NMTZ Challenge

So, as mentioned this afternoon, I want to train to run a faster 5K in the next two months or so.  Today was my baseline test – I ran 3.1 miles without stopping to walk once (so hard, by the way).  It was overcast and rainy, which is perfect Florida summer running.  🙂

IMG_6721

It took me 31:00 even to pound out a 5K. 

IMG_6716

I am excited to train to get under a 23:00 5K. I KNOW I can do it – I’ve just been focused on longer distances, the triathlon, and the bike race.  It’s in me to be faster; I’ve just got to rediscover my speed! :)  I did a 5K in April 2010 in 25:51 and a year and a half ago, I did a 5K in 23:42.  So, let’s call 31:00 the baseline.

 

I also need to PICK out a race in my new city, Charlotte.  The 5K will be my first Charlotte race!

 

The dogs approve.

IMG_6719

IMG_6718

Pre-workout snack was Greek yogurt, blueberries, granola, and agave.

IMG_6714

Dinner was a Morningstar Black Bean burger, spinach, and gorgonzola cheese in a wrap; cherries; and a mashed sweet potato.

IMG_6722

IMG_6725

IMG_6727

Tomorrow is going to be a fun day!  :)  Have a good night!

{ 65 comments }

 

  • Lauren (Clean Eats in the Dirty South) June 15, 2010, 9:10 pm

    do you know what race you’re going to do? i’d LOVE to race with you, if you don’t mind!!! (that sounds totally creepy hahaha) i’ve never done any races before but im planning a 10k this september. 🙂

  • Jenny June 15, 2010, 9:17 pm

    Glad you’re gonna have a good time training, and as always, great eats!

  • Camille June 15, 2010, 9:32 pm

    You are totally inspiring me to work on my 5k time! I’m not marathoning again until October, so until then, I am going to work on my speed. Thanks!

  • Gabriela @ Une Vie Saine June 15, 2010, 9:37 pm

    Awww love those pictures of Maggie and James! Good luck training- it sounds like you’ve really set your mind to it, so I know you’ll rock the race!

  • Marilou @ Mostly Healthy June 15, 2010, 9:39 pm

    Of course you’ll do it! 31:00 is one of my “good times” hehehe

  • Michal June 15, 2010, 9:40 pm

    Out of curiosity, in a typical 5k run, at what point do you stop to walk? I’m in Week 5 (technically I’m repeating Week 4) of Couch to 5K and sometimes I get really down on myself for needing to stop and walk, and think things like “Caitlin would keep going! You can too!” which is probably horribly unrealistic and self-defeating.

    • Caitlin June 15, 2010, 9:45 pm

      But I walk ALL THE TIME! Seriously. I usually
      go one mile without taking a break and then take breaks walking every mile or half. Sometimes more though! I love walking 🙂 it’s a great way to train for longer distances.

      • Michal June 15, 2010, 9:54 pm

        Thanks 🙂 Gives me something more realistic to keep in my head.
        Another question if I may…. did you ever have a training “hump” that had you stuck? I can’t seem to get past running a quarter mile. I’ve adjusted my training plan, but I’m having a really hard time on it. I feel like I need to change something, but I have no idea what.

        • Lindsey June 16, 2010, 8:07 am

          Michal,
          I’ve done over 30 races – from 5k’s to half marathons, and I walk all.the.time. I’ve found my shin splints are nearly gone after doing intervals for the last 6 months. I can run more often, and my time isn’t far off what it was when I was trying not to walk. My good friend is an ultramarathoner, and she takes walk breaks as well. And now that I think about it, my PR for a 5k was a race that I walked some, too. I still can’t beat it!
          I don’t remember exactly which week of the couch-to-5k I got stuck on, but one of them was a big jump as far as minutes/distance I had to run, and I had to repeat the week 3 times. You can do this!

        • Caitlin June 16, 2010, 8:45 am

          Lindsey has good advice 🙂 I definitely have had multiple training humps where I felt I couldn’t go past a certain mileage. My advice is to walk when you get tired, put on a pump-up song, and then try to run for just 30 more seconds before walking again. You’ll do great!

        • Michal June 16, 2010, 6:11 pm

          Thank you both! 🙂

  • Madeline @ greensandjeans June 15, 2010, 9:44 pm

    How exciting to think your next race will be in your new city!

  • PhillyGirlRuns June 15, 2010, 9:44 pm

    awww, James — look at those big ol’ ears! Good luck in your speed training.

  • Dawn June 15, 2010, 9:51 pm

    I always love your blog and read it a few times a day!
    Thanks for your advice on the bike seat awhile ago. Now
    it is my turn to advise you–no dairy for HOURS before you
    run, ok? it slows you down, girl! You are a speed demon. I know
    it!

    • Caitlin June 16, 2010, 8:46 am

      you’re probably right!

  • Sydney June 15, 2010, 10:06 pm

    It’s funny to hear people talk about a 5K being a “speed” race. Haha that’s the longest race I’ve ever done. Well, I guess that’s because I was a swimming sprinter. I’ll probably always have that sprinter’s mindset!

  • Lisa (bakebikeblog) June 15, 2010, 10:15 pm

    I am really excited about this new challenge of yours! I seem to have conquered ‘distance’ in my running, but not necessarily speed – so perhaps this is something that I could work on over the cooler months!

  • Mary @ What's Cookin' with Mary June 15, 2010, 10:37 pm

    Your wrap looks tasty Caitlin 🙂

  • Kelly June 15, 2010, 11:02 pm

    Two comments unrelated to your running goal:
    1) Your pups are so adorable!
    2) That photo of your sweet potato looks like a heart. Whether it was done on purpose or not, fabulous photo!

    🙂

  • Sarah for Real June 15, 2010, 11:34 pm

    You must have bought like, 10 pounds of cherries!

    I’m jealous, they aren’t quite in season here yet so they’re uber expensive still.

    • Caitlin June 16, 2010, 8:46 am

      they are $2.99 a pound here, which i think is pretty good!

  • Wei-Wei June 15, 2010, 11:38 pm

    James and Maggie are simply adorable! Good luck on your training! 🙂 Your wrap looks deelicious 😀

    Wei-Wei

  • Emily Eats and Exercises June 15, 2010, 11:44 pm

    I’m excited to see your plans for speeding up your 5K. My first race (a year ago) was a 5K and I’ve worked my way up (4 mile, 5 mile, 10K) to a half marathon! I think it’s time for me to revisit the 5K and increase my speed. I’d like to be able to get under 30 minutes…
    Right now that feels more daunting than the half marathon!

  • Cindi June 15, 2010, 11:48 pm

    Let me know when you pick a Charlotte race – can I come run with you? 🙂

    • Caitlin June 16, 2010, 8:46 am

      yes!!!

  • Kaz June 16, 2010, 12:05 am

    I miss those stormy Florida summers! We don’t get thunder showers out here in NorCal.

    I wish I could run a 5K in 31 minutes! I don’t run very fast…at last check, I think I had a 13-minute mile. =P

  • Amber K @ sparkpeople June 16, 2010, 12:11 am

    You are defeinitely an inspiration Caitlin. Just one glance through your comments shows me just how much people read your blogs for the advice and experience you have to share!

    Can I just thank you again and again? =P

    • Caitlin June 16, 2010, 8:47 am

      you know i love you!

  • Kristin@MissOnMyOwn June 16, 2010, 12:15 am

    What are Maggie and James standing on? It looks like they are about to jump! Don’t do it!

    • Caitlin June 16, 2010, 8:46 am

      stairs 🙂 hehe

  • Laura June 16, 2010, 1:05 am

    I’m envious of your sweet potato

  • Jackie (Peaces of Earth) June 16, 2010, 1:16 am

    yay!! I love your new fitness goals because they’re very similar to mine. 🙂 I’m focusing on strength and speed!! I just bought a book about the FIRST training program, “Run Less, Run Faster”. It advocates 3 days of running and 3 days of cross training and has training plans for 5K, 10K, half marathon and full marathon distances. You may be able to find them online if interested. Good luck!!!! You can totally beat your goal!

  • Heather (heather's dish) June 16, 2010, 1:36 am

    hey, 31 is WAY better than i could do…way to go!

  • claire June 16, 2010, 1:37 am

    Can’t wait to hear more about the training…sounds like a fun idea to train for some speed…I am swapping for distance since I have yet to. The eats look delicious too…but your pups warm my heart!

  • Michelle @ Give Me the Almond Butter June 16, 2010, 2:29 am

    That’s great to start off with a baseline. I never do that. It’ll be great to see results though 🙂

  • Freya @ Brit Chick Runs June 16, 2010, 3:04 am

    You did a 23minutes 5k!!?? Wow that’s fast!! My fastest was 24-something I think…
    LOVE that picture ofthe dogs; James looks so noble!

  • Annie@stronghealthyfit June 16, 2010, 3:51 am

    Good luck! You can totally accomplish that race time. I like having little goals for myself too.

  • Jessica @ The Process of Healing June 16, 2010, 4:00 am

    Wow, I’m in complete awe of you! Back when I was running, I was NOT fast so I can understand. Being fast is some hard work!

  • Helen June 16, 2010, 4:21 am

    Wow that is a good baseline to improve from. As you say I know you can do it. It will be a different challenge training for speed and exciting too. Let us know the race that you pick out.

  • Little Bookworm June 16, 2010, 4:25 am

    Good luck with the training. James and Maggie look really cute!

  • Julia @ Brit Bride June 16, 2010, 4:30 am

    Great post – and good luck! I was actually going to suggest you make your first race in Charlotte your challenge!

    I am feeling jealous – am signed off running for two – three (three!) weeks by the doctor because of my stitches in my leg – sob! I hope this doesn’t undo all my good work.

    When you weren’t able to run (or do any cardio) because of your injuries, how did you still incorporate exercise – I can’t even do yoga because the stretching might split my stitches! I am thinking maybe just pick up the dumbells and do reps with them every evening??

    In better news though I just got my first (recent) freelance writing assignment!

    Julia
    http://www.britbride.com

    • Caitlin June 16, 2010, 8:47 am

      awwww. can you do push ups? when i had knee injuries, i did a crazy amount of push ups and got beautiful arms!:)

  • Miz June 16, 2010, 5:28 am

    checking in on you to see whats shaking 🙂
    laugh that youre working on speed (laugh.admire. TOMATO TOMAAAATO) and Im working on getting my…glutes out running.

  • Cassie @ Tasteful Tales June 16, 2010, 5:40 am

    I really need to work on my 5k time. I have been using the many tips you have posted on this blog – so thanks for that! I just hate speed training 🙂

  • Nadine June 16, 2010, 5:44 am

    I ran my first 5K almost 3 years ago in just under 30 minutes. I got progressively faster in my 5Ks (my PR is 26:45) but, then, my races got longer. Ever since I ran my 1st HM I can’t seem to break the 29 minute mark on my 5Ks. It makes no sense to me at all, and it is REALLY frustrating. I know my time is really good, but I just want to see improvement!

  • Katherine June 16, 2010, 6:48 am

    I like that you have a time in mind; it’s good to not only train for a race but to train to push yourself personally!

    ((if there is a Jamba Juice in your area, they have $1 smoothies today: http://www.jambajuice.com/#/home/ I know that is going to spam my comment but I thought you might be up for some post-run treats!))

  • Tracy June 16, 2010, 7:51 am

    I don’t know of any races in Charlotte, but I live in Greenville, SC (about 1.5 hours south of Charlotte) and we have several good ones coming up. A really good one is the Spinx 5k, 10k and half. There’s also one in Gaffney, SC (about 1 hr south of Charlotte)in July (the Peach Festival 5K). Charleston, SC has the Kiawah half and full-and I believe a 5k as well AND it’s flat!! And you MUST do the Copper River Bridge Run 10K if you haven’t. It’s one of the largest 10ks in the country and soooo much fun!! Oprah did it!

  • Samantha Angela @ Bikini Birthday June 16, 2010, 8:23 am

    You run so much that I was surprised to read that you found it hard to run 5K without stopping to walk. Is it because you were pushing yourself to run fast?

    • Caitlin June 16, 2010, 8:48 am

      no just because i normally take walking breaks. my time ended up being pretty close to what i always get.

  • Jenny (moonwalk the miles) June 16, 2010, 8:35 am

    I’m excited to witness your speed challenge–I never know how to go about improving speed, so I’m sure I’ll learn a lot just by reading 🙂

  • Kelly @ Healthy Living With Kelly June 16, 2010, 8:39 am

    What a great goal! Goodluck!!

  • Tracey @ I'm Not Superhuman June 16, 2010, 8:51 am

    Do you have a degree in wrap making or something? I’ve never seen such perfect wraps. Maybe you should go work as a prop stylist for some big fast-food chain, creating the perfect TV-ready wraps. 🙂 Seriously though, it looks good.

  • Brittney June 16, 2010, 9:43 am

    Caitlin, let me know which 5K you sign up for, I’m looking to do one in/around Charlotte in the coming months too!

    • Caitlin June 16, 2010, 3:25 pm

      yay! i will 🙂

  • Lauren B. June 16, 2010, 9:46 am

    There are TONS of races each weekend in Charlotte + surrounding area, especially during the nice months. Let me know if you’d like me to recommend any!

    • Caitlin June 16, 2010, 3:25 pm

      know any good ones in august/sept?

  • Marissa June 16, 2010, 10:37 am

    I hope you find a good 5K! I’ve been thinking about entering one again lately now that I’ve been training up to 3 miles again (the last one I did was in November; I took the winter off from running–too cold!) I remember I signed up for my last 5K only a month or so after I started running seriously, and I was so proud of myself for finishing in 32 minutes! Now I’m itching to break the 30 minute marker, hahah.

  • Sara C. June 16, 2010, 12:56 pm

    Totally inspired to speed up my 5k time!!! I’m at 33:49 now, goal is going to be 28. Yikes! Thanks for the encouragement -your blog is great!!!

    • Caitlin June 16, 2010, 3:25 pm

      thank you 🙂

  • Corinne (breathe and savor) June 16, 2010, 4:03 pm

    AW the pics of Maggie and James look like professional engagement photos! 🙂 looove!

  • Jolene (www.everydayfoodie.ca) June 16, 2010, 11:04 pm

    Great pictures of your pups!!!

    I did my very first 5K a couple weeks ago, and you were totally my inspiration the entire time. You are the reason I started running! I hadn’t had a lot of time to train before the run because of life stuff … and I hadn’t even gone on a single run in over a month before the race. I did it in 35:00 even, which I was very happy with! I would like to run one under 30 minutes at some point – that is my next goal!

    • Caitlin June 16, 2010, 11:16 pm

      yay congrats on your 5k!! you are awesome and thanks for being so sweet 😉

  • loreejo June 17, 2010, 9:47 am

    you don’t know how encouraging you are to me! thanks for saying that running the whole 5K was HARD! I ran mine last night (joining you and your challenge) and had to walk some of it (89*+,who knows what the “feels like” was, I didn’t want to know!). I wasn’t real impressed w/myself, but then decided it’s MYYYY baseline, and it was hard, but I was out there! Thanks Caitlin!

    • Caitlin June 17, 2010, 1:12 pm

      girrrrl you rock it out!!! 🙂 You’re going to do GREAT.

Previous post:

Next post:

Search The Blog

Read by Month:

Read by Topic:

Healthy Tipping Point