10K-a-day Day 11: Negative splits

I have for many years been a fan of negative splits. This, being the achievement of running the later parts of a race faster than the first. My best performances have been negative splits and very often, my best 5K times are in fact the second half of a 10K. I love the feeling of getting faster and faster through a race and then be able to power through to a strong finish. The slower first part allows me to warm up and also protects me from injury. This contrasts to going off too fast, struggling and slowing down as time goes on (a valid strategy but not as effective I think).

Therefore I really like the exercise we did at running club tonight, where we run (jog) for 20 minutes away from the club and then try and get back in under 18 minutes. The trick here of course is to pace yourself in the first half, which I believe is the secret of achieving your best in races.

Tomorrow I have (foolish me) entered a 10K race! Usually I wouldn’t dream of doing training efforts the day before a race but I’m not in the “usually” world at the moment. Far from being on my last legs after running 10K-a-day for 10 days in a row, I was able to comfortably do my run back in 18 minutes and then run some more to make it up to 10K.

I won’t have any difficulty in reaching 10K tomorrow of course because I will be racing it and that really will be a test of my stamina. Bring it on!

“being strengthened with all power according to his glorious might so that you may have great endurance and patience,” ‭‭Colossians‬ ‭1:11‬ ‭NIVUK‬‬

Richard is running 10K every day during June, to raise money for a public access defibrillator to be situated at Rothwell Baptist Church.  To sponsor him and make a donation, please visit his Just Giving Page.

10K-a-day Day 10: Variety is the spice of life

How many ways are there to run 10K starting from your house? If you have to run 10K every day for a month, you begin to find out. I have been trying my very best not to run the same route every day so I have been trying out new things.

Sometimes I run more than 10K (such as yesterday when I did 12 miles) and sometimes I break it up into say, 2 x 5K (such as on parkrun day). Mostly however, I do a straight 10K, like I did this morning.

When I started running I ran the same routes a lot. Today’s 10K was one that was a stalwart in my early running career but I have not run it for ages. I have found my running tastes have changed over the years; for example, I now prefer off road and in general, I like variety.

I love trying to innovate and try out new things. Doing this has been the way I have found some of my favourite routes such as those that take in the canal towpath. Hopefully running this 10K-a-day challenge will shake me out of my routine and help me find some more routes.

“Your beginnings will seem humble, so prosperous will your future be.” ‭‭Job‬ ‭8:7‬ ‭NIVUK‬‬

Richard is running 10K every day during June, to raise money for a public access defibrillator to be situated at Rothwell Baptist Church.  To sponsor him and make a donation, please visit his Just Giving Page.

10K-a-day Day 9: juxtaposition

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One of my favourite running routes takes me past the site of a new motorway service station being built where I live.  It is overlooking a place called Skelton lake around which there is a footpath and new footbridge leading back towards where I live.  Each time I pass I take a photograph from a particular spot from which I can make a timelapse video when it is finished.

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I know some people have moaned that they are ruining this “beauty spot” by building such a horrible “monstrosity” but I see things slightly differently.  The area is not an unspoiled natural wilderness because it is part of a former vast opencast mining complex.  The area has a distinct metallic post industrial feel to it and being isolated, is a favourite stomping ground to petrolheads with their quad bikes and rusty stolen wrecks (some of which have ended up abandoned).  The development of the area will mean investment and landscaping; it will help the lake and surrounding woodland to be managed properly as a nature reserve by the RSBP.  The vision of the motorway services is that it will be, in addition to a stopping point, a destination in its own right with opportunities to walk round and explore the beautiful lake.   The end to isolation will hopefully make the spot less attractive to those with the more undesirable pursuits.

This made me think about how our world and landscapes evolve over time and get regenerated by new generations.  The two other pictures are took juxtapose the old and the new and renovated causing beauty in their old right, showing new opportunities evolve out of decay.

Meanwhile I ended up running 12 miles today & still feeling strong!

“See, I am doing a new thing!
    Now it springs up; do you not perceive it?
I am making a way in the wilderness
    and streams in the wasteland.”
Isaiah 43:19 (NIV)

Richard is running 10K every day during June, to raise money for a public access defibrillator to be situated at Rothwell Baptist Church.  To sponsor him and make a donation, please visit his Just Giving Page.