My first 5K race

I couldn't sleep well the night before the race. I am not sure if it was excitement before the first race or sickness as I was still fighting the virus infection.

I woke up at 6 a.m, had a good warm up and a solid breakfast. I have read somewhere that early morning runs are usually slower than later during the day. The body is not fully awaken yet. So a good warm-up is very important before morning races. I wanted to eat my breakfast more than 2 hours before the race. In my training I didn't eat before my morning runs to teach my body to use fat as a fuel. Now I wanted my body to use the fuel stored in my blood which is more easily accessible. I didn't want to have my breakfast too late to avoid stomach problems when someone runs to early after a meal and the food is not well processed yet.

It was -5°C outside. The race will start at 8:50 a.m. It should be around -2°C at that time. Temperature wasn't going to be a factor. I had run at -11°C, with -26°C wind-chill index this winter.
I had decided how to dress. I made a last minute decision to get my iPod against the race organizers advice. I was running throughout the whole winter with music, it was fun, I couldn't imagine running +1 hour sessions on the treadmill without the iPod. I want to make this race a pleasurable event. It isn't just music, I have my Nike chip attached. For the last last five hundred meters of the 5k race the iPod gives me verbal information every 100 meters. I was increasing my speed at this time during my training runs to learn to finish strong. I count that it will help me during the race.

Start line - crowded. I don't know where I belong in the crowd. I am running on site to warm up. I am surprised that not to many people do so. Don't they need it? Will they feel too tired when they add extra 1-2 km before the race? Such a thought boosts my confidence - I had had a few long runs before this race in the past( 19 km, 15km ). I still don't know where should I be. I don't want to upset 'proffesionals' if I stay at front and will be passed on by too many racers. I don't want to be to far behind because I have set my goal of 22 minutes, and I would like to arrive around that time to the finish line. Yes, I know that there is time chip attached to my leg. I have never run with one before.

It started. I am feeling well. I was able to be in a good starting position. I passed more people than I was passed by. Now I wonder if the pace isn't to fast for me. Quick check of my Garmin GPS - 14 km/h (4:16km/min) - I was running that fast only for a short 500-1000 meters during the training. Can I hold it for the whole race? Moment of panic - I forgot to turn on my iPod. Garmin is far more important during the race for me, but I was counting on the iPod for my final 500 meters. I am still feeling that I could run faster, holding on, I don't want to burn out to early.

Somewhere between 1.8km and 2.6km I have passed 2 pairs of teenagers, 11-14 years olds, as I have learned reviewing results later. Great feeling - I am able to outrun kids.


Between 2.6km and 3.2km the road goes downhill, I wasn't prepared to deal with it. I was training outside on a flat course. My hill training was on a treadmill - which doesn't have downhill option. I am trying to hold my pace, but it feels easier. I was passed by two runners. Should I race or stick to my pace? My pace is still fast. I didn't run so fast for so long during my training - I have decided to hold on - there is 2 more kilometers of unknown in front.

I feel tired around the end of 4th kilometer, my speed is slightly lower, but it is downhill again at the beginning of 5 km, feels easier but not easy to increase the speed, then the speed is again at a normal level, and I have to slow down near the 4.6 km point on small uphill.

My iPod should be kicking in with final 500 meters info, I turn it on too late during the race. I can see the finish line. I can hear somebody behind me accelerating, I am able to hold on. Finishing. Not very tired. If he attacked me earlier I could cut a few seconds of my time.

My time 22:19, chip time 22:16. I am happy.

I want to run again. I am 4th in my age category. If I could cut 1 minute of my time I would have won my age category. I wonder how much faster would I run if I wasn't sick, what would have happen if I wasn't holding back for the first 2 kilometers. I want to race again.

Running while sick

Regular, moderate training could boost immune system function. My immune system was strong in January when Beata and Robert where fighting viral infection and in February when many people from my work had suffered. I have accredited my running for the fact that I was virus free at that time.


Vigorous exercise such as a long or tempo run temporarily suppresses the immune system up to 24 hours after exercise. And this is what had happened to me before my race.

I had my planned a long training run of 15 km on Wednesday, 10 days before my 5K race. I knew on the next day that I have some kind of infection, but it didn't stop me from running. I went for a 4 km easy run, after the run I went to the sauna. In the past I did try to use the sauna to prevent infection - it had worked in the past, but not this time.

I had moved my Saturday training to Sunday, hoping that I would give my body enough rest. I had run 7 km of the planned 11 km. I still was sick. My important weekend training didn't go too well. I have decided to boost my Monday workout a little bit. I knew I wasn't feeling well enough to increase the distance so I have decided to make this run more intense. It wasn't a great idea. I felt quite well during my workouts, I could breath easier, cough was suppressed, but a few hours later I had a sinus headache, runny nose, chest congestion, cough..., you name it. And you thought training was only good for you.

I knew that my body needs rest so it can concentrate its resources on fighting the illness, but my desire to do well doing the race was stronger. So instead of the planned easy week before the race I wanted to make up for the low quality training of previous days. I went strong on Tuesday - 4km, Wednesday - 10 km hills and speed workout, Thursday - 4 km easy and Friday - 6 km hard tempo workout. I was really sick at this point. What is the point at which you should rest and not train? As a novice runner I wasn't sure if I should run on Saturday before the race or should I rest completely. Because my cough was strong I had decided to not run on Saturday.
I woke up early on Sunday. I couldn't sleep too well because of my cough. I took a generous portion of anti-cough medicine. I was ready for the race.