I wouldn’t have believed it

[SueAppleRun]

I just don’t know how anyone gets negative splits, todays run was 4.83k easy 1.8 harder and .61 harder still, well we started off easy and weren’t even breathing hard, at the 2k mark Willow broke into song and it sounded awesome, not at all breathless and he had a cigarette during our warm up walk . Me I sung on and off just because i could

Now run harder well heart rate went up legs worked harder but it wasn’t very negative, now harder still, now we are breathing harder but not much left in the legs. We are done 6.44k our longest run on the plan so far, walk to the car grinning, stretch, and home

I bought a new water bottle so filled it with half a litre of water while i made tea

It wasn’t fast but.... average speed faster than last weeks 5k which was faster than the week before 4.8k, so something is working.

and we both ran all the way, 😀😀😀

for everyone running enjoy your runs, for everyone on the injury couch, rest and heal well

Oh and I ordered a skipping rope and foam roller this morning 😂

[Buddy34 Graduate10]

No wonder you were grinning, that sounds like a great run . Well done to both of you🏃‍♀️🏃‍♂️👏👏

[SueAppleRun Graduate10 60minGraduate in reply to Buddy34]

Thanks Buddy but I don’t know how we get negative splits, mind you I’m chuffed that so far each week our long run is faster than the last

[Hidden]

Positive

Positive

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Love it! Foam rolling is ace too. That is a good run for you and so many happy parts to this! Well done to you both. You deserve to enjoy moments like this 😊

[SueAppleRun Graduate10 60minGraduate in reply to Hidden]

We keep wondering when we will stop improving

[Maddee_6333 Graduate10]

Woohoo 🙌 well done.

I love my foam roller.

[SueAppleRun Graduate10 60minGraduate in reply to Maddee_6333]

I’ve read people love them, I’ve just ordered a cheap one as since we are running longer distances and 4 times a week not 3 my calves are a bit tight

we are loving following a plan again and I’m amazed that Willow sticks with it, he only ran 5k once then stuck to 3k waiting patiently for me to finish, but this is week 3 of the plan and he’s run a 4.8k a 5k and now a 6.44k which is huge

How are you healing?

[Maddee_6333 Graduate10 in reply to SueAppleRun]

I bought mine in TKMaxx. They often have cheap workout stuff.

Back is feeling much better, so I can be more mobile again. I’ve started joining in with a 20 minute wheelchair based exercise YouTube video, which really is making my arms burn.

[SueAppleRun Graduate10 60minGraduate in reply to Maddee_6333]

You will have beautifully toned arms before you know it

[Maddee_6333 Graduate10 in reply to SueAppleRun]

That would be excellent 💪

[UpTheStanley Graduate10]

How do you get negative splits? Running into a gale for 2.5k and running back with it behind you usually works .......

[SueAppleRun Graduate10 60minGraduate in reply to UpTheStanley]

Yes that would work perfectly 😀

[Roxdog Graduate10]

Well done, but I don't know what negative splits are! 😂

[Elfe5 60minGraduate in reply to Roxdog]

Negative splits means that each K is faster than the one before, so you are gradually speeding up as you run. 😄

[Roxdog Graduate10 in reply to Elfe5]

Ah I see. Thanks

[SueAppleRun Graduate10 60minGraduate in reply to Roxdog]

It’s hard after running for more than 4k to speed up though

[Roxdog Graduate10 in reply to SueAppleRun]

I bet! I've been speeding up for about 2 minutes at the end of my runs. It's not a lot faster though! 😂

[SueAppleRun Graduate10 60minGraduate in reply to Roxdog]

Well today we pumped our arms pushed our legs and heart rate went sky high which meant we were working much harder but speed hardly moved lol

[Tasha99 Graduate10 in reply to SueAppleRun]

Are you starting slowly enough? I seem to naturally negative split 🤔

[SueAppleRun Graduate10 60minGraduate in reply to Tasha99]

We can’t go much slower but it’s ok we will get there,

[Elfe5 60minGraduate in reply to SueAppleRun]

... I have to plan in a sneaky downhill!!😂

[SueAppleRun Graduate10 60minGraduate in reply to Elfe5]

We don’t really have those unless we go steep uphill first and we keep on the flat for the longer runs

[Fabulous450 Graduate10]

Brilliant WillowandSola! You’re both doing an amazing job!! Well done to you both!! 🙌🏽🤩🤩❤️

[SueAppleRun Graduate10 60minGraduate in reply to Fabulous450]

Thanks Fabulous

[59er Graduate10]

Running quite some distance and obviously getting fitter and stronger - this Garmin plan sounds like fun and you're obviously having some! 😃

[SueAppleRun Graduate10 60minGraduate in reply to 59er]

We are really enjoying it thanks although it’s hard trying to fit it in

[Lizzibeth78 in reply to SueAppleRun]

Do you feel like because it shows up on your day in the app it makes you go?

I also like that you only know what the runs are for the week ahead so you’re not looking to far ahead at how far you’ve got to run.

[SueAppleRun Graduate10 60minGraduate in reply to Lizzibeth78]

Because it comes up on the phone and says run day we just go, yes I wouldn’t look too far ahead either

[Killerblue Graduate10]

Well done and you’re posts do make me smile 😂

[SueAppleRun Graduate10 60minGraduate in reply to Killerblue]

Good to know we make you happy

[Elfe5 60minGraduate]

Fantastic! I’m grinning with & for you! 😄😄

[SueAppleRun Graduate10 60minGraduate in reply to Elfe5]

Thanks, our life is a lot of fun

[PlymBorn Graduate10]

I so love your posts ... they always make me smile and feel how good things can happen.

Thank you for sharing again ... and oh yeah, I forgot ... great run ! !

[SueAppleRun Graduate10 60minGraduate in reply to PlymBorn]

Thank you and glad it made you smile

[Mum22boys Graduate10]

Really enjoying reading about your progress with this plan, it all looks really positive to me. Keep it up and keep on enjoying 😊

[SueAppleRun Graduate10 60minGraduate in reply to Mum22boys]

It’s all a bit knackering but we are enjoying it, thanks for commenting

[Sybilw Graduate10]

Fantastic stats!! I love the skipping rope idea- I have a hula hoop I keep meaning to use. It’s a heavy one though and makes my ribs hurt!

[SueAppleRun Graduate10 60minGraduate in reply to Sybilw]

I have a vague memory of being rubbish at hula hoop but used to have a decent sports skipping rope and used it quite a lot

[Sybilw Graduate10 in reply to SueAppleRun]

I read once that hula hoops were very popular - but for one year only!! It lead to warehouses full off excess ones - might have been the early 60s. I had one for that original outing I think!!

[Oldfloss Administrator Graduate10]

Go you two!!! Well done... and as for negative splits... luck ! 😉

[SueAppleRun Graduate10 60minGraduate in reply to Oldfloss]

Thanks Floss, I thought of you when I felt a spring in my feet and all the heel raises I still do from your strength and flex post all those months ago

[Oldfloss Administrator Graduate10 in reply to SueAppleRun]

So lovely...how good to run with you xx

[SueAppleRun Graduate10 60minGraduate in reply to Oldfloss]

😀xx

[Gannet1]

Aw, so enjoy reading your posts! 😊 They’re so full of 💕 for each other, for running and for life. 😄🤸‍♂️🌻

[SueAppleRun Graduate10 60minGraduate in reply to Gannet1]

We are a funny couple, we’ve been together just over seven and a half years and still waiting for the newness of our relationship to wear off lol

Willow was a reluctant runner on week 1 run 1 and I wanted to do it but didn’t expect him to, by about week 3 I would stagger home from work with aching feet thinking we could put it off until tomorrow to find him with my cup of tea made and raring to go so in the middle where I might have given up he kept me going

Now it’s just part of who we are and we both like being on a plan again

[Gannet1 in reply to SueAppleRun]

Yeh, I laughed when I read your bio and you said he was off like lightning, after initially not being interested! 😄And I love that it’s such a source of joy for you both, together. Your positivity really radiates off the page! Thanks for spreading that joy! 😊🤸‍♂️💕

[SueAppleRun Graduate10 60minGraduate in reply to Gannet1]

He’s a musician and a bit of a hippy, all cool calm and yeah man lol, i never expected him to run but i really didn’t expect him to turn into Mr Grumpy cursing and swearing but once we started he found he loves the freedom of running and really enjoys being the faster of us two