3K - yes, don’t mind if I do! : After a longer... - Bridge to 10K

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3K - yes, don’t mind if I do!

Jools2020 profile image
Jools2020Graduate10
30 Replies

After a longer run (5 miles) on Sunday, today was going to be a shorter run. I was tired this morning and I almost didn’t run, but after a cuppa and some breakfast I thought I would get out there. Leaving it another day would probably mean I would only get 2 runs in this week and I’m trying to get my run frequency back up to 3 again.

So a 3K would be good and I thought I’d save the excitement of intervals for another day. 😊. This would be a continuous 3K.

Tech sorted and off I go! Heart rate immediately zoomed up to Zone 4, so I aborted the run, took a few deep breaths and did some gentle stretches for a couple of minutes. The air quality is only fair! Then I started again. That’s better, Zone 2. I didn’t really focus on the zones after that. I knew by feel that the first km was slow. This is deliberate. I was I going to gradually increase pace this morning, so I like to warm up slowly. The first km is quite a downhill one and I enjoy controlling the run at this point!

Second km is shown on Strava as flat, but there is slight incline towards the end of it.. It’s hot out in the full sun! I plod on, with a sense of increasing pace.

Then the last km. I start to speed up a little but it’s not until I start the last 500 metres that I take off the brakes. It was too hot! But it’s lovely to be running in sleeveless top and shorts.

Km Splits:

9:41, 8:43, 7:02

Hello negative splits, there you are!

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Jools2020 profile image
Jools2020
Graduate10
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30 Replies
AlMorr profile image
AlMorrAmbassadorGraduate10

Great run for you today Jools, nice negative splits as well, glad you enjoyed your run today in the warm sunshine, nice that you speeded up on the last kilometer of your run, the weather is a bit more cloudy where I am in Central Scotland compared to southern England but still pleasantly warm with no rain.

Jools2020 profile image
Jools2020Graduate10 in reply toAlMorr

Thank you, Al. We’ve been lucky here today in the south east, it’s been glorious!

AlMorr profile image
AlMorrAmbassadorGraduate10 in reply toJools2020

The sun did eventually shine at around half past 2, its now a nice sunny afternoon.

Beatlesforever profile image
BeatlesforeverGraduate10

Ooooh look at those splits 😃👏👏👏 very well done Jools, a fab run for you today 💪👍

Jools2020 profile image
Jools2020Graduate10 in reply toBeatlesforever

Thanks, Beatles, I would not have wanted to run any further in the heat! 😊

Instructor57 profile image
Instructor57Graduate10

A good 3k to keep the frequency up !Well done , it must have been warming up at that time ?

Jools2020 profile image
Jools2020Graduate10 in reply toInstructor57

Oh yes. I think it was already 15/16 degrees. I meant to get out early. Didn’t happen!

Instructor57 profile image
Instructor57Graduate10 in reply toJools2020

Haha, yes, my early runs have got later 😁

Jools2020 profile image
Jools2020Graduate10 in reply toInstructor57

I keep saying I run at 5 am in the summer. Well, I did in 2020 😂

nowster profile image
nowsterGraduate10 in reply toJools2020

I have never run at 5am. I think I got out at 6.55am once, but that was a fluke.

RunWillie profile image
RunWillieGraduate10 in reply tonowster

You’re missing out! At your pace you could bang out 30k before work 🏃🏻‍♂️

nowster profile image
nowsterGraduate10 in reply toRunWillie

Perhaps! It would take me well over three hours, and I'd probably be useless for the rest of the day.

RunWillie profile image
RunWillieGraduate10 in reply tonowster

I follow an ultra runner on Strava that runs every day at 5am who regularly runs 30k plus. Think anything is possible if you want to do it. You’re doing so well nowster but not everyone wants to get up early and that’s okay too. I’m sure you will run that 30k soon👍🏻

nowster profile image
nowsterGraduate10 in reply toRunWillie

It really wouldn't surprise me if I do eventually turn into someone who can do that.

I used to think 10km was hard and a HM was impossible. Now I do 10km runs in my lunchtime and HMs regularly.

The main motivation behind me getting a new watch recently was that I was getting to the point where my runs were going to be longer than the battery life of my previous one.

AlMorr profile image
AlMorrAmbassadorGraduate10 in reply toJools2020

The earliest I have run was at 06.30 which was a 10K, that was because the temperature was already 14C, the weather forecast said the temperature would go to 30C in the afternoon, which it did, but by that time I had long completed my 10K and was in my garden in the shade of a big golf umbrella thinking to myself 'surely, there are NO runners running in this heat'.

Jools2020 profile image
Jools2020Graduate10 in reply toAlMorr

I definitely would not run in 30 degrees!

CBDB profile image
CBDBGraduate10

And what a beautiful set of negative splits! Hello, indeed!

Well done!!

Jools2020 profile image
Jools2020Graduate10 in reply toCBDB

Thanks! I can just about manage it on a 3K run!

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

What good splits and so good to be out in the warm weather

Jools2020 profile image
Jools2020Graduate10 in reply toSueAppleRun

Thank you Sola. Warm it certainly was! 🥵

Birdlady64 profile image
Birdlady64Graduate10

Nice 3k there Julia 👌 I know you will be happy with those splits! Well done 👏

Jools2020 profile image
Jools2020Graduate10 in reply toBirdlady64

Thanks, Diane. I was pleased. Just about doable with 3K 😊

Runninggirl59 profile image
Runninggirl5960minGraduate

Great run Jools and your trademark negative splits. 🏃‍♀️😀

Jools2020 profile image
Jools2020Graduate10 in reply toRunninggirl59

Thank you. 3K is great distance just to get out there, especially if it’s hot!!

RunWillie profile image
RunWillieGraduate10

Well done Jools2020 😍

Jools2020 profile image
Jools2020Graduate10 in reply toRunWillie

Thank you. 😊

RunBrianRun profile image
RunBrianRunGraduate10

Ahhh, look at those lovely negative splits. 🤩 Well done 👌👏👏👏

Jools2020 profile image
Jools2020Graduate10 in reply toRunBrianRun

Thank you, Brian! 😊

Chinkoflight profile image
Chinkoflight

Great splits, I'm dreaming of those in my next life. It is strange how the first 10 minutes impacts the outcome of a run, well it does for me. But I think it starts with the quality of stretches and the warm up walk. I'm repeating week1/2 of 5-10k which is a slow start and ideally a tempo finish. So far I'm on a tempo'ish middle! But I liked your lassoo course so I've attached a photo here of mine with splits

Map and splits from a smart app.
Jools2020 profile image
Jools2020Graduate10 in reply toChinkoflight

I agree with you - the first 10 minutes are the most important! And I usually set off too fast. You don’t seem to have done that though and your splits are quite consistent. I slow that first km down by briskly walking, yes, walking for about 90 seconds into the first km then gliding into a slow jog. That’s why my first km is so slow! Then I try and keep it steady without overdoing it for the 2nd km allowing me enough left in the tank for a speedy finish!

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