A little cooler 5K

[Instructor57]

So this morning was certainly a little cooler, around 12 degrees.

Shorts and t-shirt were just right though

Dynamic warm up done and out at around 07:10

I could definitely feel a chill in the air !

5 mins brisk walk and started running .

I set off at around 7:30/km and was feeling good , often if I set off at this pace I conciously bring it down again but this time decided to go with it as it was comfortable.

1k done and happy with the split time of 07:32

So, can I shave something off it and go for a negative split run ?

I managed this with a 2nd km split time of 07:10

The challenge is on the 3rd and 4th km which have uphill sections .

I felt I managed to still slightly increase my pace on the uphill stretch and the 3rd km came out at 06:57 so pleased with that but can I do it on the 4th km which also has an uphill section .

Well, I managed it but only just , coming out at 06:52 .

I felt I had enough in the tank to increase the pace again for the final km which came out at 06:20 .

So very pleased with that ,

It's not my quickest 5K but probably the best controlled .

Back home , stretches done , more water , mug of tea and porridge with prunes 😁

Happy Running !

[Mummycav Administrator Graduate10]

Sounds like just the ticket Instructor57 😜…and a 5k is a 5k no matter how fast or slow…well done, great start to the weekend 👏🏻👏🏻👏🏻

[Instructor57 Graduate10 in reply to Mummycav]

Thanks , to be honest I'm not usually interested in my pace , but the negative splits just became a last minute challenge to myself as I started the run 😁

[Frenc Graduate10 60minGraduate]

Well done on those splits, sometimes it’s just nice to see if we can, and it happens on the spur of the moment! Great run 😊. Def cooler today, it’s nice and fresh. Prunes eh? Very healthy! All the best 🏃‍♂️👍🏃‍♂️👍🏃‍♂️.

[Instructor57 Graduate10 in reply to Frenc]

Thanks , yes not usually worried about pace but it just unfolded as I went 😁

[Curlygurly2 Graduate10]

Great run, well done

[Instructor57 Graduate10 in reply to Curlygurly2]

Thanks , it was fun 😁

[Hidden]

Sounds like a good run! Negative splits can be a fun challenge to try for and give your run that little extra.

[Instructor57 Graduate10 in reply to Hidden]

Thanks , yes just a bit of in run fun 😁

[AlMorr Ambassador Graduate10]

Great run and time for you Ian, well done, it's now a year of (not) parkruns, hence me running my 53rd not parkrun this morning in my new London Vitality Virtual 10,000 T Shirt👚and the best time for me this year of 33.01, enjoy the rest of the weekend 👍😀

[Instructor57 Graduate10 in reply to AlMorr]

Nice one Al , great time for you, must be that T-Shirt 😁👍

[AlMorr Ambassador Graduate10 in reply to Instructor57]

👍 T shirt 👚 rules🏃🏾

[Instructor57 Graduate10 in reply to AlMorr]

Not worn mine yet 😁

[AlMorr Ambassador Graduate10 in reply to Instructor57]

I can assure you Ian that it's very comfortable and cool running with it on.

[Instructor57 Graduate10 in reply to AlMorr]

I might take it on an outing on my next long run 😁👍

[AlMorr Ambassador Graduate10 in reply to Instructor57]

👍 🏃🏾

[Jools2020 Graduate10]

Well done, Ian! That turned out to be a great run for you, even though you weren’t worried about pace! A lesson for me, methinks. 😊

Negative splits, too! I’ve always said that if I can do that, it makes the run easier. Maybe you’ve decided to join me at last! 😊👏👍🏃‍♂️

[Instructor57 Graduate10 in reply to Jools2020]

Thanks Julia , Yes your right it does make the run easier,

I have had quite a few over the time but just don't want to get hung up over them.

I find I usually have to really concentrate to achieve it (very rarely do they just 'fall out of my watch' 🤣)

Sometimes I just want enjoy the run without concentrating 🤣

I'm certainly not going to try on the longer runs , like you , I prefer the 'ebb & flow' 😁

[Jools2020 Graduate10 in reply to Instructor57]

Yes, sometimes it’s an effort, but if I feel my pace is lacking then I do like to achieve something! 😊

[Instructor57 Graduate10 in reply to Jools2020]

Yes, I get that completely !Wasen't sure at first if I'd set off too fast to achieve it so it turned out a pleasant surprise 😁

[Jools2020 Graduate10 in reply to Instructor57]

Well, you did it, though! 😊 great run 😊

[Instructor57 Graduate10 in reply to Jools2020]

😁👍

[nowster Graduate10]

Well done! I find negative splits a challenge too. I've only ever done them on the shorter runs. It's not easy on longer ones where the hills conspire against you.

[Instructor57 Graduate10 in reply to nowster]

Absolutely ! I would also forget what I'd done on previous splits on a longer run .

I can just about remember 4 🤣

[Beatlesforever Graduate10]

Impressive splits! Very well done, sir 💪👏🏃‍♂️

[Instructor57 Graduate10 in reply to Beatlesforever]

Why thank you ! 😬

[Birdlady64 Graduate10]

A good run there Ian! Great control to get those negative splits again. Well done 👏👏👏

[Instructor57 Graduate10 in reply to Birdlady64]

Thanks Diane 👍There certainly challenging 😁