A Nice Sunny Sunday Morning 10K with Conciously Controlled Splits ! 🏃🌞

[Instructor57]

Well today was my long run day and the plan was another 10K and I wanted to see if it would be more comfortable than the one I did on the 3rd April.

And it was !

And for that, I thank James Dunne and the NRC training plan.

And maybe some effort from myself 😁

I felt so much looser and so much stronger .

It was bright but slightly chilly as I set off in running vest and shorts , but the sun was out and I knew I would be dressed just right .

I was well hydrated and feeling good !

It was a 12 minute drive to my start point where I parked up and started my warm up walk, I had done my Dynamics just before leaving home !

Tech started, and run started at my preferred 10k start pace, nice and easy .

It was extremely comfortable, and the temperature was perfect with a gentle cooling breeze which felt so nice in the vest .

I wanted to keep the first few k nice and easy so as to finish strong .

Down through the village of Whittington, past my previous house , turn left and on past Whittington castle , there was a swan guarding an egg in its nest , I paused a second or two to take a suitably distanced picture as I know from experience they are very protective !

Then the long haul along the road towards Gobowen , past the famous Orthopaedic hospital .

A left turn at the roundabout and a couple of k on towards the Oswestry bypass.

Another left turn at the bypass roundabout taking me up and over the hump backed bridge crossing what is now an unused section of the railway line .

A gentle downhill and again passing the hospital before a right turn into Park Hall.

Park hall was an area of service houses during the war and of course close to the hospital .

The area has since been tastefully developed into a pleasant rural housing area.

Through park hall and back to where my car was parked up and 10K done .

I had planned this route last night on "Plotaroute.com" and it worked out quite accurate.

Very happy with this run as the pace was increasing throughout and as the 2nd half was quicker than the 1st half , I'll take that as a successful negative split 10K

And did I beat my time of 3rd April ?

Yes I did ..... By 4.5 Minutes !

Happy days 😁

[Beatlesforever Graduate10]

Oh wow 3.5 minutes is a lot! Very well done, you're really on a roll there, getting stronger and stronger 💪👏👏👏😁😁

[Instructor57 Graduate10 in reply to Beatlesforever]

Actually, my Mistake !It's 4.5 minutes 😬

[Beatlesforever Graduate10 in reply to Instructor57]

Woohoo 🙌🙌🙌

[AlMorr Ambassador Graduate10]

Excellent run for you today Ian, thanks for sharing it on the forum, very detailed, congratulations on that pace, all negative splits, you must be very happy about that and beating your previous time by 3.5 minutes 👍👍👍🏃🏾🏃🏾✅now relax for the rest of the day 😊

[Instructor57 Graduate10 in reply to AlMorr]

Yes very happy Al , and even more so to notice my mistake ! .It was 4.5 minutes,😬

[AlMorr Ambassador Graduate10 in reply to Instructor57]

👍 🏃🏾 Great, this morning I went a short 6K walk using my Mapmywalk app, 🚶 walking not too fast I covered 3K in a time of 34 minutes, I couldn't help laughing to myself that just 24 hours earlier at parkrun I ran🏃🏾 5K in just under 32 minutes,

[Instructor57 Graduate10 in reply to AlMorr]

Brilliant, and that's a great 5k time for you 😬👍

[Jools2020 Graduate10]

That’s a great run for you, Ian! Beautifully controlled and confident. Most important, though, is that you enjoyed it. A huge WELL DONE from me! 👏👏👏👍

[Instructor57 Graduate10 in reply to Jools2020]

Many thanks jools 😁👍Appreciate it !

[nowster Graduate10]

Well done! I only knocked 2 minutes off a PB in my run this morning. But more about that later on today. But first, Herself needs dragging around a National Trust property this afternoon. 😉

[Instructor57 Graduate10 in reply to nowster]

Thanks , Haha enjoy the NT property 😁

[SueAppleRun Graduate10 60minGraduate]

It just goes to show what a training plan, exercise and effort from ourselves can do. I’m glad the swan didn’t go into protective mods, they are large beasts up close. Negative splits and faster, fabulous !!

[Instructor57 Graduate10 in reply to SueAppleRun]

Thank you!It's nice when you see the efforts pay off 😁

[SueAppleRun Graduate10 60minGraduate in reply to Instructor57]

Yes it is

[GailXrunning]

Bravo! Another 10k … and a strong one. That’s just brilliant. You’re on a roll. Great to hear how the extra effort of strengthening work is showing such positive effects on your running, too. 🙌👍💪🏼

[Instructor57 Graduate10 in reply to GailXrunning]

Thank you , felt like the stars and planets were all aligned this morning... Not often I feel like that ! 😁

[GailXrunning in reply to Instructor57]

… makes it even more special on the days when they do! 🌟

[Instructor57 Graduate10 in reply to GailXrunning]

Absolutely 😬👍

[Frenc Graduate10 60minGraduate]

Great to see! Well done Ian 😊.

[Instructor57 Graduate10 in reply to Frenc]

Thanks Kate 😁👍

[Roxdog Graduate10]

How wonderful to have s comfortable 10k on such a lovely day! Perfect. You are back!

[Instructor57 Graduate10 in reply to Roxdog]

Yes, it felt so different to the one I did on the 3rd ! And I'm sure the JD challenge is paying off 😁

[Roxdog Graduate10 in reply to Instructor57]

I need to restart the JD exercises soon! I've always been a fan and swear that doing the exercises staved off various niggles I had.

[buzzards Graduate10]

The strength training is paying off and negative splits too. Great work!👏👏

[Instructor57 Graduate10 in reply to buzzards]

Thanks , and yes I think the James Dunne training IS beginning to show results 😁

[Cowladyrunning Graduate10]

Looks a beautiful run! Nice to hear the JD is making a difference.....

[Instructor57 Graduate10 in reply to Cowladyrunning]

Thanks, and yes I feel a difference!

[Me_time Graduate10]

4.5mins is a lot! Wow. Well done 👍

[Instructor57 Graduate10 in reply to Me_time]

Thanks, and yes, happy with that , however , my last 10k was particularly slow

[Birdlady64 Graduate10]

Fantastic run Ian! Very well controlled and great that you enjoyed it too!😀Seems like all your hard work is paying off

[Instructor57 Graduate10 in reply to Birdlady64]

Thank you Diane!It's about time I was back on track 😁

[Hidden]

Nice pictures! You got that faster time including the picture taking? Well done!

[Instructor57 Graduate10 in reply to Hidden]

Haha, yes I had a fast shutter speed ! Lol 🤣🤣🤣

[Newbierunner84]

Sounds like a great, feel good run! Since reading your post I have googled what the James Dunne challenge is and have completed the day one exercises! Something like this to help my muscles is exactly what I need, so thanks for mentioning it.

[Instructor57 Graduate10 in reply to Newbierunner84]

Thank you !It was good , and yes the James Dunne 30 day challenge is worth a go ... Good luck 👍