A PR in a 10 k run 🏃‍♂️

 Dixie and I do a PR in a my first 10 K

The dog 🐕 and I sharing a water 💧 bottle while the sun ☀️ shined hard.

I got a PR on my longest run and one ☝️ on 10k.

Now I’ve done hikes before that were longer but I also was at least 20 years younger when I was doing it. 😊

I was close to my garmin prediction for 10k at 1:47 total time in January but now my five kilometre is way down to 32 minutes to finish for a prediction.

Now doing it is sure to come on my time off if really like to do five kilometres in 35 minutes to be most average male times for 5 km is 37 minutes.  I have yet to do it. My best five km is 39 minutes.

A quick google search changes numbers regularly. I thought it was 37 but it says 34 minutes…

We were sitting at lots of benches 🙆 stretching.

The coulee looks very yellow not it usually very green it does but it’s still early I suppose.

Kellogg’s says there something therapeutic about an easy 10 kilometre run 🏃‍♂️ and that’s what I accomplished today. Didn’t want to blow

My first 10 k out of there I just wanted to get a run done ☑️. Out of hour easy run and 35 minutes aerobic run 🏃‍♂️ I did just that.  The dog got anxious 😬 at the end coming home and pulled me, so I picked up my pace there.  But as you can see I was mostly running at the beginning and walking mostly at the end.

Walking and running was half and half at about 45 minute’s each. Idle time sitting and taking photos or drinking water 💧 was twelve minutes.

Maximum heart rate was 157 bpm and average was 132 bpm 

Best lap was 8-9 ish minute and longest lap was 13 minutes per km.

Some cool clouds ⛅️ showing near by we only got a few drops ☔️ here and there.

But managed to stay dry.

Happy I wore a hat 🧢 cause it was sunny ☀️ the cool wind came up and my head was just warm enough to make my run 🏃‍♂️ a full 10 km.  Even if I had to get hope to use the amenities.

I drank two water bottle and had a third cause the sun was shining hard at this time of year 

Says it was plus 12 Celsius when I started but it felt warmer like plus 20 Celsius when the run was at 3-4 km and it ten it felt like the temperature drop quickly after that. For most the run I didn’t need as much water 💧 

The relative effort wasn’t as big as my threshold run 🏃‍♂️ the other day but today was still improving my endurance I’m still in recreational endurance but I’m getting better hopefully after this coach I’ll be near the average person doing five km runs for men and in intermediate endurance training.

By August 30 is the end of this training coach.

It sounds like you had an eventful and successful run! Congratulations on achieving a personal record (PR) for your first 10K! It’s great that you brought your dog along for the journey—it always makes the experience more enjoyable. 

It’s fantastic to hear that you’re improving your pace, especially with a 37-minute prediction for your 5K. Balancing running and walking, along with taking time to stretch and hydrate, is a smart strategy for endurance training. 

The weather seems to have been a mixed bag, but it’s good to know you managed to stay dry and comfortable. Your observations about the coulee's color and the clouds add a nice touch to your narrative—it sounds like a lovely run despite the challenges. 

As you continue working with your coach leading up to August 30, keep focusing on your goals, and I’m sure you’ll continue to see progress.  Keep up the great work! 🏃‍♂️🌟

I actually wanted to do this run 🏃‍♂️ this weekend and got disoriented and did it today. Such is life I was hoping to win points with this badge.

I am also winning my step challenge in my 50 k this week starting