10K training runs.

[Ed Prochak]

If anyone is listening, you know I've been rebuilding my training
essentially from ground zero.

Anyway one day each week I do an LSD run, where my longest
distance is now 10K.

Here's some stats on my last few runs:
Sept 4 10.02 km 7:54 min/km 1:19:14 total time
Sept 7 4.42 km 7:30 min/km 0:33:10 total time
Sept 9 5.11 km 7:24 min/km 0:37:51 total time
Sept 11 10.10 km 8:02 min/km 1:21:15 total time

Even though the last 10k was slower than the first, my goal was to get negative split time on the return.
1km split times on 9/11
8:59 8:11 8:27 8:24 8:09 out 5km
8:07 7:35 7:32 7:26 7:33 return
The intent being to not have too fast a start.

1km split times on 9/4
7:54 7:18 7:26 7:40 7:56 out 5km
8:13 7:55 7:29 8:13 7:50 return
Had to do some run/ walk on my way back.

I'm going to keep the Negative split as the mindset as I continue the long runs.

Overall I am in good shape and weighing in at about 220 pounds now, close to 30 pounds lighter than 18 months ago.

Enjoy the run.
Ed