My first 10K Run (i Think Mo Farah's job is safe) 😂 🏃‍♂️

[Instructor57]

So this morning i was either going to go for a relatively quick (for me) 5K or a long slower run of minimum 8.5K as that's what my last longer run was .

i decided that because my last run was a fartlek run with higher pace that it would be sensible today to go for a longer slower run.

i wanted to keep my pace around 8:15/Km and achieved that quite well throughout most of the run picking up ever so slightly towards the last few k as the splits below show

1. 8:09 6. 8:02

2. 8:08 7. 8:01

3. 8:17 8. 8:00

4. 8:19 9. 7:57

5. 8:02 10. 7:46

i found it quite hard work to keep this pace down at first and it probably took me around 1 Km to to do it and for it to feel comfortable , i wanted to go just that little bit quicker but thought it could jeopardize my run if i let it increase .

the first 3 or 4k went fine with no problems and then i noticed a slight increase in pace but it was not much so was not really worried about that .

it was when i reached 5K that i decided i still felt absolutely fine and could probably run the same distance again !

even on C25k it was always the halfway bell when i decided if i could make it or not .

6 and 7 k were fine with a pace of around 8:00/Km and i felt if i maintain this or even allow it to creep up slightly then i should be ok .

8.5k came which was my previous longest run and i was feeling ok, legs getting a little tired though , slight stiffening in my left calf but this soon disappeared at around 9K and then i knew the 10K would be fine .

When i reached 10K i was happy to stop running haha, but panicked for a moment as i thought i had lost the run on my watch !! 😱 i somehow managed to switch it off before saving the run !!!

luckily it was still there when i got it on again ! Phew!!! as i had not been recording on strava as that gets uploaded from Garmin connect!

anyway panic over, run saved and time to walk home ! 😬

[Peachy40]

That's pretty amazing and a great achievement, especially as your body was telling you that there's more in the tank! 🏆

Great steady pace too.

[Instructor57 Graduate in reply to Peachy40]

Thank you ! i think it was all about pacing

[Jools2020 Graduate]

Well done, Ian, on your first 10K. An amazing achievement 👏👏👏👍

Good, steady pace, too.

We were running both running our 10Ks at the same time this morning! I think we’ve earned our porridge 😀

[Instructor57 Graduate in reply to Jools2020]

Thanks Jools ! 😬👍

yes looks like we were out at the same time !

and yes we deserve our porridge this morning 😬

[wobbles_when_runs Graduate]

Wow Ian! Well done, total super star 🌟

[Instructor57 Graduate in reply to wobbles_when_runs]

Thank you 😬😬😬

ready for my porridge now

[wobbles_when_runs Graduate in reply to Instructor57]

I can’t believe you do that on an empty stomach!

[Instructor57 Graduate in reply to wobbles_when_runs]

it's not empty now 😂

[SJ60]

I’m so impressed 🙌 Well done! Enjoy your porridge 👍

[Instructor57 Graduate in reply to SJ60]

Thank you ! porridge now demolished 😂

[acountrycabbage Graduate]

Amazing, congrats! What a way to start the weekend 🤩

[Instructor57 Graduate in reply to acountrycabbage]

Thank you ! ready for a rest now 😂

[acountrycabbage Graduate in reply to Instructor57]

More than deserved! Enjoy!

[MontyMooDog Graduate]

That's great running there and many congratulations on your 10K🍷🏃👍😁

[Instructor57 Graduate in reply to MontyMooDog]

Thank you ! 😊👍

[Birdlady64 Graduate]

Fantastic run and congratulations on your first 10k! Awesome stuff 👏👏👏

You seem to have everything worked out in terms of pacing etc - don't think I'm anywhere near figuring that out yet for myself.

One question - did you wear your new tights 😁?

[Instructor57 Graduate in reply to Birdlady64]

Thank you ! yes, i think the pacing is crucial for me .

and no, i didn't wear the tights haha, it was not really cold enough , but i did wear one of the new long sleeved tops i bought 😊

[Birdlady64 Graduate in reply to Instructor57]

Not quite ready to say goodbye to the shorts yet then😁

Hope you enjoyed your porridge - seems to be a bit of a thing today - 10ks and porridge

[Instructor57 Graduate in reply to Birdlady64]

the tights should be good for single digit temperatures 😊

and yes, the porridge and prunes was very good 😁

[MccHa Graduate]

Well done Ian you’ve done ✅ it 👏👏👏 10K in the bag 🏃‍♂️🏃‍♂️🏃‍♂️excellent steady progress ...

Keep it going 👍

[Instructor57 Graduate in reply to MccHa]

many thanks ! 😬

wish i could have run it along the river where you run last time !

[carolinestanford Graduate]

Wow! Well done you 👍

[Instructor57 Graduate in reply to carolinestanford]

Many thanks 😬👍

[Tinytears60 Graduate]

You are an inspiration after your injury Ian

Well done! 👏👏👏👏

Welcome to the 10k club!

Sounds like a well controlled fab run

A great start to your weekend too 🏆👍

[Instructor57 Graduate in reply to Tinytears60]

Many thanks Jane ! Almost 2 months now since injury and reckon I'm 95-98% there 👍

[Cp1965 Graduate]

Think I joined you (virtually) for the last bit! Great achievement, I'm doing the "Magjc Plan" so will hopefully be at the 10k mark in about another 4-5 weeks. I have tried to slow my pace down, but my body seems to have a speed it wants to go at (about 6.30/km) and anything slower just seems to be a bit forced and uncomfortable. Well done though, and glad you managed to save your run! 😁

[Instructor57 Graduate in reply to Cp1965]

Thank you , and yes it's hard to run slower than your natural pace, but will be crucial for the longer runs !

Just try to keep at a conversational pace ,👍

Good luck with the magic 10 😬👍

[Roxdog Graduate]

Wow, well done! It just felt like the right thing to do this morning, so you went for it! I hope you are basking in the triumph! Go and get your badge on the bridge!

I found the 10k tough, but a few days on, can't wait to do another one!

[Instructor57 Graduate in reply to Roxdog]

Thanks badge already claimed 😂😂😂

Oh yes , not going to say it was easy !

The old legs were certainly tiring towards the end 😂

[Roxdog Graduate in reply to Instructor57]

One of the most brilliantly challenging things to do in your life though!

[Instructor57 Graduate in reply to Roxdog]

Absolutely, I don't think I will be looking to go further though !

Well, 🤔😂

[Hidden]

That’s brilliant, well done you 👏👏👏👏, you made it over in style 🤗🥂🥳

[Instructor57 Graduate in reply to Hidden]

Thank you 😬👍

[Sandraj39 Graduate]

Congratulations on your first 10k!😀👍👏 - its definitely a great running milestone!🙂

[Instructor57 Graduate in reply to Sandraj39]

Thank you Sandra 😬👍

[Jell6 Graduate]

Ahh congratulations 🥂🎊🥂🥳.

[Instructor57 Graduate in reply to Jell6]

Many thanks 😬👍

[Dexy5 Graduate]

Congratulations on your first 10k, that one is really special and definitely should be celebrated in style. . 🏃‍♂️👏🏻👏🏻🍾🥂

[Instructor57 Graduate in reply to Dexy5]

Many thanks 😬👍

[Couchphoenix Graduate]

Congratulations Instructor57, feels great to complete your first 10k doesn’t it, it’s like graduating all over again 👏🏻👏🏻🏃‍♂️

[Instructor57 Graduate in reply to Couchphoenix]

Thank you 😬👍

And yes it does 😂

[Frizzbomb67 Graduate]

Congratulations! A brilliant achievement! 👏🏻👏🏻👏🏻🏆

[Instructor57 Graduate in reply to Frizzbomb67]

Thank you 😬👍

[Maz1103 Graduate]

I find it makes my legs ache to go too slow. The 150bpm podcast is painful and my shins hurt. Do you get used to it?

[Instructor57 Graduate in reply to Maz1103]

Yes, I understand what you are saying !

Im getting a bit more used to it but it is a conscious effort

I much prefer a slightly quicker pace but didn't want to risk not doing the distance 😁

[Maz1103 Graduate in reply to Instructor57]

Yeah. I graduated about 3 weeks ago and am experimenting with different speeds and distances. I started off slow today at 7.36 but my 5th k was my fastest so I suppose its good that I had something left in the tank.

[Instructor57 Graduate in reply to Maz1103]

Yes, the best way to go for distance , save the faster splits to the end ,

Tricky to do though and to know when to speed up 😁

[Fabulous450 Graduate]

Fantastic run Instructor57!! 😁😁 Well done you. It’s nice to see that the tech can sometimes work in our favour too! 👌🏽🤩 ❤️

[Instructor57 Graduate in reply to Fabulous450]

Thank you 😁👍

Haha yes my heart stopped when I thought I'd lost the run 😂😂😂

I thought ahh well, I'm not doing that again lol 😂

[Fabulous450 Graduate in reply to Instructor57]

😂!! You did a brilliant job and I’m sure you will do it again. 😉 Maybe after a little rest. Congratulations 10k graduate!! 👏🏽👏🏽👌🏽🤩❤️

[Instructor57 Graduate in reply to Fabulous450]

Aww... Thank you 👍😬

[Hareshaw-Granny Graduate]

As usual I’m way behind and have just read your post. What a great result and very well managed. Really well done. I will do it some day , hopefully soon.✅✅👏👍

[Instructor57 Graduate in reply to Hareshaw-Granny]

Thank you ! 😁👍

Im sure you will do it if that is what you want , I built up to it over several runs going from 5k to 6 then 7.25 then 8.5 and then the 10

And I'm often late finding posts I haven't read or replied too 😂