Runners: words of wisdom?

Hi runners!

So I signed up for my first 5K (woo!). It's in just over 2 weeks. I've been running for a little over 2 years (on and off sometimes). I think I'm back in the fold and want to try a race again (was all geared up for an 8K two years ago but had an injury so had to bail).

My worries:

Apparently the entire second mile is uphill. Ack!

While I can plod along for an hour, I am SLOW. Always have been. My stride is super tiny and I'm nervous that I'll be the slowest person in the entire race. On an good day I'm an 11-minute mile. On a pokey day I'm 12. Perfect days I'm about 10.5-min mile.

I don't know anyone in the race or have anyone to cheer me on (cue sad violin) -- point being, I want to listen to my iPod or something to keep me motivated but am not sure how to find out if I can use it or not.
And did I mention I'm really slow?...

So any words of wisdom or general support would be greatly appreciated! Should I try to push these next two weeks to see if I can get my speed up? I don't have a problem with the distance but I'm afraid I might get injured like I did the last time. Anyone else slow but loves to run? Honestly, I don't run to be fast, I run because I like it and it makes me feel good, but I'm worried the speed walkers will pass me!

Thanks!

Ooh! I am answering my own post.

http://www.runnersworld.com/article/0,7120,s6-380-381-387-12599-0,0 0.html

That's a good link but I'd still like to hear from all the awesome runners here!

Ok so I started running 2 years ago.....when I started I could run 5.2 miles in 1 hour.  Now I'm running 7.5 miles in 1 hour (8 minute mile).

My best advice would be to do some anerobic activity to increase your running speed! I used to run a 10 minute mile for an hour everday....I found as soon as I started sprinting I saw my speed climb to 9 minutes and now 8 within a year. 

Try twice a week doing 1 minute sprints as fast as you can 10 times....with a 4 minute break between each. 

Once a week a do my "long run" so if I'm training for a marathon 11-12 miles etc....just try to push yourself to see how far you can go...sometimes you'd be amazed!

Twice a week do a 45 minute run....I try to increase my speed by intervals of .1 so if you are running just under 6.0.....maybe try to push up your speed every 7-10 minutes...you'll find that you don't even notice the difference b/c you get used it. 

once a week run for an hour as fast as you can

and then once a week rest!

Hopefully that helps a bit with speed!

Although your pace is not record breaking, I can promise you that you will not be the last in the pack for the race.  I frequently run races and there are all different types of runners/walkers.  Plus your adrenaline will be going so you will most likely run faster than your training pace.  There's also always a lot of support from fellow runners and bystanders, so go out and have a good time.  The fact that you have made the decision to run a race is a big accomplishment in itself. 

Awwww punky, just go out and have fun.  By the time you are finished with your 5K, most of America will just be rolling out of bed and into their fuzzy slippers.  Line up at the back of the pack.  Strike up a conversation with your neighbors.  Make some new friends.

With a 10.5 minute pace, you will definitely not be last.  Don't start out too fast.  After the first mile or so, find someone your speed to run with.  I think both of you will enjoy the company.

Good luck!

First of all--Yay You!  Just signing up for any race is an amazing feat that most people will never even try.  I have been running for several years and started at about the same pace as you.  My first race I was passed by both a race-walker and someone with a brace on his leg, so I know where you are coming from.  I've increased my speed but am still on the pokey side.  Since you only have two weeks don't change anything now--you don't want to get hurt!  Just enjoy the race.  And don't worry--there are always people on the sidelines cheering you on and many of the faster runners will be there to greet you when you cross the finish line.  They know what determination it takes just to finish.

Congrats on signing up for your first 5K!  My advice to you is to just have fun.  Don't worry about your time or speed, just enjoy your run.  I seriously doubt you'll be the slowest and even if you are, you'll still be faster than those people just watching the race.  Be confident in your abilities.  Racing is a bit addictive and there's a good chance once you complete this race, you'll be motivated to sign up for another one and then you can work on increasing your speed, if you want to.  Have a great time and lots of luck!

you're definitely not going to be the slowest in the pack.  i can guarantee you that.  actually, an 11 minute mile is good. 

wearing your ipod is a given.  when you get out there, you'll see almost everyone with one strapped to their arm. 

to practice for the race, you should practice HILLS since you know they are going to be a big part of the run. 

make sure you stretch before and after, keep your body clean by eating healthy foods...and you'll do fine!

You should run it! Do it at your own pace and for your own reasons! From what I know about those things you won't be last anyway.

Aw! I love you guys! I'm just about to head out for a quick run and am happy I stopped by here first. You all are so supportive! I am excited for this race. I picked this one mostly because I can't commit to anything in April or May and didn't want to wait until June. This is the only race within a 3-hour drive I can make in the next three months!

I may try some sprints, or "strides" as runnersworld.com called them, after a couple of my runs this week and see how my body likes it.  I have been addictively reading tips on the web about first 5K's and you guys have a lot of the same good advice!

Two weeks and two days to go! I MUST get new shoes though, I got new ones last year and I think they actually *caused* some knee pain so I went back to my old ratty sneakers and since then have been doing great - but they ARE old and ratty... Enough babble! I need to get out there and move!

hello

do 10 x 1s.  run 10 minutes and walk for 1 minute for the entire race.  it will not slow your time that much but will make a huge difference on how you feel.

also, you're running shoes are the MOST IMPORTANT equipement.  make sure you are properly fitted at a running store (not some sporting good store).  i'd be leary of changing your shoes this close to the race but you definitely need new shoes.  try a couple of short runs to see how they feel before running the race

and after you have completed your race and you bask in your accomplishments, consider taking a running clinc at your local running store (if one exists).

good luck and enjoy 

Thanks! I find I do have faster times if I take walk breaks. I just did get new shoes. I was a little disappointed they didn't plop me on a treadmill and tehy seemed almost bored with assessing me. I brought in my last two pairs and said why I liked the ratty ones and never liked the "new old" ones. So I have a slick new pair of asics. The only ones in my size are black so that's kinda fun... black running shoes! I also got myself some nice leggings since it's probably too cold for my running shorts and might be too wet for the pants. I also got a new shirt on a whim and ended up speding $200 for the three items! Ah well... it's only money ;) Took today as a rest day - I kinda overdid I yesterday between my two sports of choice since I had the day off and it was sunny for a chnage. Going to try and run bright and early tomorrow... need to start getting used to running in the AM for my race! I am definitely best as a late-afternoon runner so it's going to be hard.

I just did my 5K this weekend doing run 3 / walk 1.  I had a blast!  Do what works for you!!  If the running store is not handling you the way you want to be treated, fire them!!!  I can't emphasize how important is to make sure you are in the right shoe...

Thanks wes! Congrats on your 5K! I had to use the treadmill the last two runs because it's been too dark to run outside but I'm feeling pretty decent! I'm excited to run. I found a 4 mile run in my area the same day so now i'm debating registering for the local one instead... but part of me just wants to stick to the 5K, even if it does mean maybe traveling and staying at a hotel. The local run usually has more than 15,000 people (don't understand how any running can get done with that kind of crowd)! Plus, it might be nice not knowing anyone there, that way if I look like an idiot no one will ever know!