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!
Written by
Jools2020
Graduate10
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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.
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👍🏻
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.
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'.
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
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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