THANK YOU Sinilw for your recommendation. Just what I needed. My best friend Laura is back and my pace was faster than usual. The 150bpm at the beginning felt slow, but good to start off slow, and listening to a Laura got me painlessly through the first 1km which always feels hard. The step up to 155bpm felt about right. I had to shorten my stride to keep that pace with my feet. The step up again for the 'last' 5mins made me work but was doable. Because I wasn't sure where the middle of the run would be I deliberately overshot a little before turning back. Had to rewind the podcast and replay the second half of it to get me back home. 6km, second fastest run. All sections bar the beginning under 7mins/km. I have impressed myself! I did do this run on the flat though, no hills today!
C25K+: THANK YOU Sinilw for your... - Bridge to 10K
Bridge to 10K
Whoohoo!!! Every km faster than the last! Some impressive negative splits! Great job Baddie 👏👏👏
Do you know, I hadn’t even noticed that! What are negative splits? I’ve never heard of them.
Negative splits are when the second half of your run is faster than your first half. In your case every km was ran faster which, to me, seem like perfect negative splits. You get faster and faster as you ran. The thought behind negative splits are to not start out with too much gusto so you have some gas in the tank at the end. I believe it is a strategy for racing but is a good skill to acquire in training too.
That’s very impressive, perfect example of negative splits too, that’s fantastic, well done
Did you iron the course before you ran? There’s flat and then there’s that! Don’t think we have anything that flat round these parts!
Great run and splits! 🏴☠️
Well done on your run, I also used Laura’s stamina podcast today I find them very useful in trying to setup my internal running clock as I am thinking of running a 10K with my daughter that doesn’t allow earphones on the course due to the open road section.
You’ll find all official races (those under athletics rules, not parkruns or fun runs) ban headphones even if they are not on roads.
Can you use bone conductive ones? Not that I've got any...
Well in Scotland under SAAA rules you can, yes, but they still say that if an accident occurs you can be held liable if you were not fully aware if your surroundings and that contributed to what happened.
Sound so sensible. I didn't use music for ages because I wanted to to be able to hear cyclists etc coming up behind me
I've pretty much stopped using music for the same reason. In fact once I got on to the continuous runs on C25k, where I didn't need audio prompts to run and walk, I was already just timing them on my Fitbit and leaving the headphones at home most of the time.
I'm not sure that's the case, loads of people had earphones at the Great North Run, for example. I think it is very much decided by organisers on a race by race basis. I've done seven this year and only one (coming up, so no idea how strictly enforced it is!) has said no headphones, and that's because it's a marshalled night run.
As I said, if it’s run under SAAA rules standard earphones and headphones are forbidden. I’ve seen that specified in the terms and conditions of several events. If it’s not run under SAAA rules (which it wouldn’t be if it’s in England) can’t comment: I don’t know if the same rule applies in England. You can have an event with headphones but you won’t get an SAAA permit for it so for example any records set wouldn’t count.
I never knew what negative splits were. Now I do! Well done Baddie, that’s awesome! 👏👏👏
Well done Baddie...a brilliant session!😊x
What podcasts are these, where do i find them. I dont have an iphone mind.
That sounds fun Baddie. I think I might give that a go too. 🤔
Flipping heck Baddie!! Have you been drinking go-go juice!! Impressive indeed!!
Actually I had a hell of a job getting home last night after a late finish at work. Roadworks and tailbacks left me at a junction right in the way of a big lorry trying to turn. I decided to remove myself from the junction and the only option was to carry on, do a huge loop, go to the petrol station to get more fuel (where I accidently bought a box of Matchmakers) and then do another big loop to come out at the other end of the road where roadworks where just so I could get home. I scoffed most of the Matchmakers, was kept awake by a noisy neighbour until gone 02:35am, then went for a short run expecting to feel rough due to sugar overdose and lack of sleep.
It was a beautiful sunny morning, and I do feel solar powered, and with Laura in my ears the run turned out great. No way of explaining why, it was against all odds!
Mind if I ask - Laura? What podcast is that??
Laura was the C25K voice I had. A work colleague used to tease me about my new best friend Laura. The podcasts were Laura Shauna! 😁
That was quite some run there Baddie! Really impressive - don't do yourself down by saying about hills - you've smashed that run, I tip my hat XXX
After 5 years of running I still love the C 25k plus podcasts. They are really good.... well done you
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