Let's do the Splits 😁

[Instructor57]

So today's run was all to do with control ,

Specifically, to control the splits .

I don't usually pay too much attention to them as long as I know I have enough in the tank to get to the end , especially on a 5k run.

I would normally pay more attention if it was a 10K

However, I just wanted to practice the control !

I don't particularly find achieving negative splits difficult especially if you set off really really slowly.

The tricky bit (for me) is starting at a reasonable pace and THEN. achieving negative splits which was what I tried to do today .

I was happy with the run , it wasen't a guided run, just a run with my usual Pink Floyd playlist 😁

Didn't really know what to wear as it was 10 degrees and the sun was out so opted for short sleeve t shirt and shorts !

It was chilly on the warm up but within 10 mins felt just right !

The 2nd k on this route is tricky to control the pace as it is slightly down hill and makes quite a difference over the distance , easy to speed up too much .

Then the 3rd k is mostly uphill apart from the last bit which goes down again towards the end .

The last 2k is also undulating so tricky to control .

However , quite pleased with the result 😁

Only downside is my VO2 Max dropped a point after this run , ahh well never mind 😐

Perhaps go for some intervals next time 😁

[Birdlady64 Graduate]

Impressive control there! I need to learn to do that.

Who knows how Mr Garmin works out V02 Max, but he certainly seems to like interval workouts.

[Instructor57 Graduate in reply to Birdlady64]

Thanks , as I say , don't usually worry about it on 5k, but it was just something to practice !

And yes, your right , vo2 seems to like intervals 😁

[nowster Graduate]

I usually start out too quickly, too. I'm going to have to work at the negative splits on the longer runs ahead.

[Instructor57 Graduate in reply to nowster]

Yes, that's why I wanted to concentrate on it today , ready for some more longer ones 😁

[Tinytears60 Graduate]

Good run Ian and great control on those splits! 👏👏👏

I haven’t quite mastered that yet .. still happy just running and I think I have once fluked negative splits 👌🤣

[Instructor57 Graduate in reply to Tinytears60]

Yeah, tricky unless you set off REALLY slow 😁

[Hidden]

😲😲😲😲😲😲

10 degrees? Splits? VO2max? 😬🙄🤦‍♀️ I have sooo much to learn. Lol.

Congrats anyway! I'm not exactly sure what you did, but I have no doubt you were awesome at it. 😉😎

[Instructor57 Graduate in reply to Hidden]

HAHAHA 🤣🤣🤣

Thank you Tanya !

All negative splits mean is starting your run off slowly so you don't run out of energy and then increasing the pace as the run progresses so you know you have enough fuel in the tank to finish 😁

10 degrees was simply the temperature when I went out .

And VO2Max is a measure of how efficient your body is at using oxygen on the run 😁

Hope that helps 😁

[Hidden in reply to Instructor57]

Oh yes!!! That does help! Thanks!

I knew what the 10degrees meant...I just can't imagine running when it's THAT cold. 🙄😬

Awesome!

[Instructor57 Graduate in reply to Hidden]

Well it gets chilly here in Shropshire 😁

[Hidden in reply to Instructor57]

Many moons ago, I lived in Bedfordshire, England. I was only 19, and was in the USAirForce at RAF Chicksands.

I have to say, I loved living in England soooo much, that I would have stayed if could have. We had to wear Parkas in the winter because it was soooo cold, but I LOVED it. Haha. Good times.

P.S. My son's name is Ian. 😊

[Instructor57 Graduate in reply to Hidden]

It's nice in Bedfordshire !

Oh, what did you do in the air force ?

I worked for British aerospace for 16 years !

I think I was named Ian to make up for the long family name 😂

[Hidden in reply to Instructor57]

Oh wow! I was only in the USAF for 4.5 years. I was a morse code operator. 🙄🤷‍♀️

And yes...believe it or not, in some countries, they STILL communicate that way. Lol.

Did you fly planes?

[Instructor57 Graduate in reply to Hidden]

I used to fly as a systems operator in the back of Nimrod's

But I also have a private pilots licence and also hotair balloon licence and gliders 😁

[Hidden in reply to Instructor57]

😲😲😲

That's so cool! 😎😃

[Instructor57 Graduate in reply to Hidden]

Been a few years now since I have done any flying ☹️

[Hidden in reply to Instructor57]

You're flying in a different way now. 😉

[Instructor57 Graduate in reply to Hidden]

😂

[Couchphoenix Graduate in reply to Instructor57]

Helped me too as I didn’t have a clue as to any of it 😂

[Jools2020 Graduate]

Ooh, well done, Ian, those splits are just SO neat and tidy 😂

[Instructor57 Graduate in reply to Jools2020]

Haha , thank you Jools ,

😁👍

[Roxdog Graduate]

That's interesting and I suppose it is a way of remaining fully aware of your pace.

I still don't understand VOmax or all of that because of not having a watch! Under a 7min k is an achievement!

[Instructor57 Graduate in reply to Roxdog]

Yes, I have to say I don't pay too much attention to to vo2max 😁

[Frizzbomb67 Graduate]

Great run 👏🏻👏🏻👏🏻

I always start out too quickly. I managed my pace well today. I can confirm it feels much better when you don’t exhaust yourself in the first half 😂👏🏻

[Instructor57 Graduate in reply to Frizzbomb67]

Haha absolutely ! 😁👍

[Tasha99 Graduate]

Perfect negative splits sir!

[Instructor57 Graduate in reply to Tasha99]

Why thank you ! 😬

[Blossom- Graduate]

Ooh get you! Looks like a good one. I'm still getting to grips with my pace(s). Don't have a watch that shows zones...yet (did you hear that Santa?)🤪

[Instructor57 Graduate in reply to Blossom-]

Haha, I'm sure Santa will hear you 😁

[9weeks2Run Graduate]

That is fantastic Ian, great control on your negative splits they are so neat, I love it!!

Well done 👏👏👏🏃‍♂️🏃‍♂️🏃‍♂️

[Instructor57 Graduate in reply to 9weeks2Run]

Thanks Rebecca,

As I said, probably more important on longer runs but good to practice 🙂

[9weeks2Run Graduate in reply to Instructor57]

Yes very good practice, it looks so neat!

[SueAppleRun Graduate]

V02max is funny isn’t it? mines increasing at the moment Willows is decreasing though and we run together,

negative splits are awesome, never been able to manage them though

[Instructor57 Graduate in reply to SueAppleRun]

Hmm.... That's interesting about you vo2max's 🤔🤔

[SueAppleRun Graduate in reply to Instructor57]

It might be because he’s naturally a bit faster so every so often i have to sprint to catch him up

It was strange after i was very ill in january because the better i got abs the further i ran the lower my V02max went, at one point my fitness age was 79 and I was almost in the red, that was after running an 8k too then it started to go back up

[Littleoyellow Graduate]

Just to add my congrats on the very neat negative splits, especially with the undulations- I wish I could do a k at 6:50! 😁👍

[Instructor57 Graduate in reply to Littleoyellow]

I wish also ! 😂

[Littleoyellow Graduate in reply to Instructor57]

But you did... 😁👍

[Instructor57 Graduate in reply to Littleoyellow]

Oh yeah ! 🤣

[Littleoyellow Graduate in reply to Instructor57]

Am I mis-reading your stats or are you just being modest 😁

[Instructor57 Graduate in reply to Littleoyellow]

It was me who misread your reply , thought you said you wish you could do 5k at that pace 🤣

[Littleoyellow Graduate in reply to Instructor57]

One day 😁.....

[Fabulous450 Graduate]

Well done Instructor57! 🤩🤩!! Perfect stats!! Great run! 😁❤️

[Instructor57 Graduate in reply to Fabulous450]

Many thanks ! 😁