An Early morning 3K Recovery Run

[Instructor57]

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 ! 😁🏃‍♂️🏃‍♀️

[Curlygurly2 Graduate10]

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!

[Instructor57 Graduate10 in reply to Curlygurly2]

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 🤞

[Curlygurly2 Graduate10 in reply to Instructor57]

Well, it wasn't a total success, I went out too fast, you'd think I'd know better after all these years, but next week will be better.

[Instructor57 Graduate10 in reply to Curlygurly2]

So easy to do though !

[Birdlady64 Graduate10]

Fantastic recovery run Ian. Great control and pacing. Well done 👍😁

[Instructor57 Graduate10 in reply to Birdlady64]

Thank you !It was a good fun short run , just what was needed , and easier to keep track of the splits on a short one 😁

[SueAppleRun Graduate10 60minGraduate]

3k just king enough to know you’ve run and just short enough to play with speed, perfect

[Instructor57 Graduate10 in reply to SueAppleRun]

Absolutely right !It was just enough following the 14k 😁👍

[Beatlesforever Graduate10]

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! 💪💨What a beautiful morning too ☀️ 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... 😒

[Instructor57 Graduate10 in reply to Beatlesforever]

Thank you ! And yes , the weather certainly makes a difference !

I'm very fussy about the conditions when I run , not too hot , not too cold , and dry.

This morning was perfect at 13 - 14 degrees, just right for the thinest of shorts and a running vest 🤣🤣🤣

[Grannyhugs Graduate10]

Great negative split recovery run and improving vo2max. I’ve had to stop looking at my vo2max as it’s creeping higher with the heat. happy running 🤗

[Instructor57 Graduate10 in reply to Grannyhugs]

Thanks, was a fun short run 😁👍

[Hidden]

Sounds like a good run and that also looks like a very nice place to run!

[Instructor57 Graduate10 in reply to Hidden]

Yes it was a fun run , I enjoyed it 😁👍

[AlMorr Ambassador Graduate10]

Lovely area for you to run a 3K recovery run, well done 😀 🏃🏾, 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.

[Instructor57 Graduate10 in reply to AlMorr]

Yes I notice your run ! Well done 👍I will read your post in a minute 😁

Haha, I like that , recover first and then do a recovery run ,😁👍

[Jools2020 Graduate10]

Great run, Ian! Good pace and negative splits again 👏👏👏👍

It wasn’t so long ago that you were running positive splits!

It sounds like you enjoyed that run this morning. That photo looks lovely, we don’t have that nice weather here.

You can’t beat a good 3K run to balance out the longer runs. Well done 👏👍😊

[Instructor57 Graduate10 in reply to Jools2020]

Thanks Julia , yes, I had a few positive split runs 🤣It's of course always easier on the short ones😁

And yes it was a lovely morning 👍

[Irishprincess Graduate10]

Short and sweet is sometimes the way to go 👍 these runs can be very satisfying … as can the shower afterwards 🙂

[Instructor57 Graduate10 in reply to Irishprincess]

Absolutely 😁👍

[nowster Graduate10]

I use 3km runs as recovery runs too. Twenty-ish minutes is just enough to get over the toxic ten and get into an active zone.

And Mr Garmin likes short runs, as you've found.

[Instructor57 Graduate10 in reply to nowster]

Yes I knew Mr Garmin would be happy !And I've resisted opening the jelly babies 😁

[nowster Graduate10 in reply to Instructor57]

I have some loose in a zip sandwich bag, an unopened 400g box and a 150g pouch of fruit pastilles. I won't touch them unless I'm doing a long run.

[Instructor57 Graduate10 in reply to nowster]

Your stronger willed 🤣

[Frenc Graduate10 60minGraduate]

Great run! And a nice pace and splits. 😊😊😊