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Is it possible to do two really good 5ks in little over two days?

  • 20-09-2016 4:48pm
    #1
    Spirogyra
    Closed Accounts Posts: 1,184 ✭✭✭


    Is it or should I prioritise? The second is Cross-country and the one I'd regard as more important. So perhaps I should hold back a bit on Thursday night? If I went flat out I probably wouldn't be at my best Sunday morning? ThanksðŸ˜႒


Comments

  • #2
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,550 ✭✭✭✭Krusty_Clown


    Spirogyra wrote: »
    Is it or should I prioritise? The second is Cross-country and the one I'd regard as more important. So perhaps I should hold back a bit on Thursday night? If I went flat out I probably wouldn't be at my best Sunday morning? ThanksðŸ˜႒
    I'm sure you could manage to run well in both, but if the second one is a clear A goal, then ditch the first altogether. It doesn't make any sense to run it hard if you're really interested in a good performance on the Sunday. Perhaps offer to pace someone in the first 5k at a pace that you can run relatively comfortable at. For example, if you're a 20 minute 5k runner, pace someone to a 25 minute target. You'll get a decent controlled effort and won't put your real goal in jeopardy.

    Many competitive runners have to run 5,000m qualifiers for 5,000m finals with just a few days in between, however they typically train specifically with this goal in mind.


  • #3
    robinph
    Moderators, Science, Health & Environment Moderators, Sports Moderators Posts: 24,144 Mod ✭✭✭✭robinph


    If one is road and the other issue XC then they are two completely different things. One you are racing the clock, the other you are racing for position. I'd do them both hard.


  • #4
    Tombo2001
    Registered Users, Registered Users 2 Posts: 6,737 ✭✭✭Tombo2001


    I dont think so, the Sunday race would definitely be affected. If you are serious about racing, then prepare properly; and proper preparation means light running Thursday, Friday, Saturday.

    For me, a really strong performance is not something you can pull out once a week, never mind twice a week.

    A tough race, particularly cross country is a huge physical effort but its a huge psychological effort as well. You cant be half assed about it. And you cant do that every couple of days.


  • #5
    HelenAnne
    Closed Accounts Posts: 2,035 ✭✭✭HelenAnne


    I'd agree with Tombo, I am always WRECKED after cross country - even more so than after a fast two mile road race etc. Rest before the xc and give it everything. I presume you're on a team for the xc? If so, you'll want I do your best! Good luck!


  • #6
    Spirogyra
    Closed Accounts Posts: 1,184 ✭✭✭Spirogyra


    In a way I think I got the 'worst of both world's' . Did pretty well but not my best in either. I didn't feel I exerted myself hugely Thursday night but its hard not to be in some way 'competitive'. However took home a team medal today and XC is such a great family occasionðŸ˜႒ Same dilemma next weekðŸ˜႒


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  • #7
    Spirogyra
    Closed Accounts Posts: 1,184 ✭✭✭Spirogyra


    Spirogyra wrote: »
    In a way I think I got the 'worst of both world's' . Did pretty well but not my best in either. I didn't feel I exerted myself hugely Thursday night but its hard not to be in some way 'competitive'. However took home a team medal today and XC is such a great family occasionðŸ˜႒ Same dilemma next weekðŸ˜႒
    Basically did ok,'good' but not very good in either race. There is potential Thursday-sunday 4 of the next 5 weeks...


  • #8
    Ceepo
    Registered Users, Registered Users 2 Posts: 2,781 ✭✭✭Ceepo


    Spirogyra wrote: »
    Basically did ok,'good' but not very good in either race. There is potential Thursday-sunday 4 of the next 5 weeks...

    Personally I wouldn't recommend racing that much if you really want to get the best out of yourself.
    Why not use the Thursday evening race as a session. Eg 5k as 3 x 1k with 1k recovery. Do this session as 1st, 3rd, 5th k, above lactate threshold (LT). 2nd and 4th under LT. This might look like >LT approx 165 hr and < as 155 hr, (only example of LT hr).
    The following week do the 5k as a session of something like 600 on 400 off.
    That way you are using the 5k to good effect and not running yourself into the ground.

    Just my 2 cent


  • #9
    Spirogyra
    Closed Accounts Posts: 1,184 ✭✭✭Spirogyra


    Actually this week I put in 2 really good performances Thursday and Sunday. No medal today in XC but the field was very strong and I ran fast. I've surprised myself and was really happy.


  • #10
    Spirogyra
    Closed Accounts Posts: 1,184 ✭✭✭Spirogyra


    I must add that im enjoying shorter distances a lot more. I don't miss the grind of marathon or even half marathon preparation. . I've never really focused on being quick over shorter distances. This is a lot more social and enjoyableðŸ˜႒


  • #11
    Spirogyra
    Closed Accounts Posts: 1,184 ✭✭✭Spirogyra


    Think I may now have an injured 'calf' 😦Felt fine Sunday (I did slide a little but it was XC) but not yesterday morning when I went out....maybe full whack twice in less than 3 days was actually too much? How long does one normally rest with a calf ?


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  • #12
    Ceepo
    Registered Users, Registered Users 2 Posts: 2,781 ✭✭✭Ceepo


    Spirogyra wrote: »
    Think I may now have an injured 'calf' 😦Felt fine Sunday (I did slide a little but it was XC) but not yesterday morning when I went out....maybe full whack twice in less than 3 days was actually too much? How long does one normally rest with a calf ?

    All depends on how bad it is.
    Grade 1 tear with the right treatment. Maybe a week some time a bit quicker. Grade 3 and your out for a lot longer.
    Best of getting yourself to a physio asap for review and advice.
    Other advice that I can give you is don't run 2 races a week, but I think I done that in a previous post. ;)

    But we're always learning :)


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