So i had 2 rest days after my 14K run on Sunday so this morning I was due a short recovery run .
I decided to do the NRC 3K Head starts run with coach Corey.
It's quite strange setting off with just 3K in front of you when your last run was 14.
It almost feels like a warm up !
Talking of warm ups , the picture was taken on my warm up walk , I turn around at the far end of the road and start my run heading back .
As this was a short run I could afford to set off a little quicker and my first Km was 07:21
Even then I had to hold back , I was trying to get a first split of around 07:30
Actually, this is the one complaint I have about the Garmin 45, it's instantaneous pace readout is a little laggy ,
But I'm used to it now .
Anyway, first K done and let my pace creep up a bit more .
I'm on my usual route so know exactly where each Km finishes
I again needed to hold back slightly as this split is slightly downhill .
At 2K the number 07:04 falls out of the watch , that's fine , I know I can pick up even more for the last Km even though half of it is up hill , it sort of cancels out as the last half is downhill.
So 3K done and last split time of 06:35 so a good negative split run .
Mr Garmin is happy and adds 1 to my VO2Max .
Back home stretches done and water drank .
Now for porridge and a shower !
Happy Running ! ππββοΈπββοΈ
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Instructor57
Graduate10
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Brilliant, super run. Excellent splits. Looks like a nice place to run too.
You're lucky, I have a "tired" run today after my 13K on Monday, I haven't done one of those before, it calls for "best effort on tired legs" - 6.7KM (4 miles) it's been a long time since I did any speed work over that sort of distance, I'm looking forward to seeing what I can do!
Thank you , and yes , it nice around here and it is such a lovely morning !Oh good luck with your run today , that's quite a challenge on tired legs π€
Brilliant run and great splits! It's true that after longer runs 3k feels almost like it's over before you get started, especially at that pace! πͺπ¨What a beautiful morning too βοΈ we have a very grey, rainy day over here. I'm trying very hard to motivate myself to go out for my 30min recovery run... π
Great negative split recovery run and improving vo2max. Iβve had to stop looking at my vo2max as itβs creeping higher with the heat. happy running π€
Lovely area for you to run a 3K recovery run, well done π ππΎ, I ran 10 miles this morning, my 2nd 10 miles run but I don't see me running any recovery run until I have recovered from my run this morning, my next run will be on Saturday.
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