What a beautiful morning for a run! I didn’t have any doubts about wearing my windproof jacket and running tights this morning 😊
My plan this morning was to go on a lovely, slow 7K run. I wanted it to take about an hour, so I found a guided run on the Nike Run Club app, called ‘Run with Joanie’. It was interesting enough, but I think I’ll go back to Coach Bennett for my next run.
I start out by the river. Boy, it’s chilly, but I know I’ll warm up as soon as I start running and I do, except for my thumbs 😂.
I miscalculate the first couple of kms and they are faster than I would like. I do a quick calculation and think that I might be on for a sub 40 minute 5K if I can keep increasing pace. I haven’t specifically run 5K for a while as it’s not a distance I normally like to run. I know I’m not on track for a PB, I would need to be faster from the start, but I increase pace to go for the sub 40 minutes. Game on! Challenge accepted! Thumbs now warmed up!
I’m out of the village and I check for traffic to cross to the infamous Deadend Track, deciding that I can’t afford to stop and wait; if there are cars I’ll just run straight on and turn round later, but the road is clear and I cross. I’m working hard for the last km down the track. The air quality isn’t the best this morning, but I have to finish strong or I’m not going to achieve that sub 40 minutes! I’m trying to work out the maths as I run (which I’m rubbish at doing!). Home and dry! Made it! I stop the run, delighted with my effort. However I’m not actually home 😂. I walk and rest for a couple of minutes, then start a new run to jog for another 2 kms.
Pleased with my 5K time - plus I did get to run 7K after all! Home and porridge 🥣 🏃♀️😊
5K Splits:
8:08, 7:47, 7:39, 7:26, 6:55
Written by
Jools2020
Graduate10
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Good run for you Jools, look at those negative splits, excellent, during my 8K run yesterday I did not have negative splits but there were some kilometres that were faster than the previous ones I will need to learn to run slower at the start of my runs, once again congratulations to you on that sub 40 minute 5K.
Thanks, AlMorr! I was pleased with the time and the splits. If I can be disciplined enough to run like this for shorter runs (up to 5K) it makes it so much easier and I can do that faster finish, 😊
I have a negative splits gremlin 😈. Every time I run, he sits on my shoulder and whispers to me! He says “Come on! Just a little faster than the last km!”
The key is the first km. It has to be slow enough to build on. But it is hard to judge it right and I don’t always.
I’ve actually stopped trying to run negative splits on longer runs. It was something that GTFC said about allowing my pace to ebb and flow. I’ve tried it and it works really well; a more natural way of running. I can do that on a 10 mile run and still have enough left for a strong finish.
Wow! Negative splits again. I assume that's easier to do because it's mostly flat round your way. I somehow did a little bit of a faster finish in this morning's run, even though I'd deliberately decided not to!
No frost here yet, probably because it's so blooming damp out.
I’m guessing you’re right about the terrain. It must be harder if you have to factor in hills! I think I focus on it on the shorter runs because I know I’m not that fast and it’s something I can do instead! I do that mind trick with the faster finish, too - especially on the longer runs. I tell myself I don’t need to finish strong, and this time I won’t - but I nearly always change my mind and try 😊
Fantastic set of runs on such a beautiful winter’s morning. Well done. Lovely negative splits, I’ve been running over a year and my splits are all over the shop. Happy running 🤗
Woah!! That's a really great time, well ahead of a sub 40 so congratulations!! Love the way you were in the run and allowed yourself to go with it. Then the 2k recovery jog tops you up with 7 which is ace. That strong finish on a longer run too is invaluable and I try it at least once a week. Last night I ran at a similar pace to this so well done 😁😁
I’v decided you can’t beat running on a cold, crisp day! It’s the wind I don’t like 😬. Porridge had mixed seeds, banana, dash of maple syrup and topped with blueberries!
Well done Julia on your sub 40 minutes 5km, that is brilliant. I love your perfect negative splits, and really strong finish oh and not forgetting you then running another 2km!!! you are amazing 👏👏👏⭐️⭐️⭐️💪💪💪🏃🏻♀️🏃🏻♀️🏃🏻♀️
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Fabulous450 confession “It’s been 10 days since my last run”! 🏃🏽♀️ Fastest mile and fastest 5k! How did that happen? ❤️
