5K - and a ‘Negative Splits’ Gremlin! 😈

[Jools2020]

It was difficult to get up and go out for a run this morning. My anxiety had gone into overdrive to the extent that I was actually shaking, but I know that running helps me. As soon as I started to put on my running clothes, I felt myself getting calmer.

Out of the door a little later than usual. It was chilly, so I’d put on my running tights and was wearing my lightweight jacket. And sun visor, of course! My plan this morning was to go for a Zone 3 run. I walked down to the river and took a photo of the sunrise before starting to run. I sing as I’m running at easy conversational pace, feeling much better to be out running. Someone driving past waves at me. I wave back, wondering who on earth it was 😀. (Happens to me a lot!)

I notice that the second km was slightly faster than the first. Could I keep in Zone 3 and do negative splits, I wondered? Well, no, as it turned out! Third km was faster than the second and I was already in Zone 4.

I can stop this nonsense right now and just ease back into Zone 3, I thought. But that naughty demon was whispering in my ear! So I gave in and carried on increasing. Last km I picked up the pace even more. The result was that I spent almost 60% of my run in Zone 4. More of a workout, but not all out effort.

At the end of the run, I realised that I was so involved that most of my anxiety had passed. I did my stretches and made coffee. I made some for the gremlin and we sat and looked at the splits together 😂

Splits

8:25, 8:18, 8:10, 7:52, 7;04

[Ping-pong 60minGraduate]

Good one Jools. Sorry to hear the anxiety gremlin was up early but glad you got the better of it with this run. What a glorious sunrise, that's enough to soothe the soul by itself. And then you managed negative splits too!! You're like me with not recognising or noticing people, they have to be in my face shouting hellloooo before I become aware of anything. Enjoy the coffee (what, no porridge this morning?) 🙂

[Jools2020 Graduate10 in reply to Ping-pong]

Had porridge after the coffee 😀. Bought a seed mix from Tesco, sprinkled that in with half a banana - delicious!

[LauraRuns]

Well done on getting out there and running Jools, I also have suffered with anxiety in the past and know how debilitating it can become. What a beautiful sunrise too!! Glad to hear you felt a bit lighter post-run. Fingers crossed you have a good rest of the day too 🙌🏼

[Jools2020 Graduate10 in reply to LauraRuns]

Thank you! I felt a lot better 😊

[Instructor57 Graduate10]

Well done Jools 👍

Glad you beat the gremlins and anxiety !

And a good paced 5k !

Nice one 😁

[Jools2020 Graduate10 in reply to Instructor57]

Thanks! A good run 😊

[nowster Graduate10]

That's a glorious photo of sunrise over the fens. 🌄 I assume that was on your phone camera, not your DSLR?

And the negative splits show how you're getting better at this. 👍

PS. Have you found out what size image this forum works best with, so it doesn't scale down? I've been keeping to 630×630px.

[Jools2020 Graduate10 in reply to nowster]

Thanks, nowster. Yes, it was with my phone 😊. I think you’re about right with the resolution. When I export the image from Strava with the stats on it, Strava downsizes it automatically and I don’t have any control.

[Hidden]

Running gives us so much doesn't it? Well done you. We need these zippy ones too. I quite like a faster finish. On some runs I'll run steady for 80% of it then the last 20% increase speed and this works well as it gives you confidence to finish strong (like you did here). Experimenting is great because there's no right or wrong really. You are out and it gives you that emotional strength so a massive 'well done' from me 😁😁😁

[Jools2020 Graduate10 in reply to Hidden]

Thank you so much. I’ve noticed how much time you spend on this forum encouraging others with your wise words! I want to give you one great big thank you for that, too. You make a difference 👏👏👏👍

[Hidden in reply to Jools2020]

☺

[Frizzbomb67 Graduate10]

Wow! You did pull out all the stops! Great negative splits! I can’t run slowly either. I keep telling myself to slow down but my legs do their own thing 😂 Great run well done 👏🏻👏🏻

[Jools2020 Graduate10 in reply to Frizzbomb67]

Thanks! I can run slowly. I just can’t keep running slowly! I seem to be in constant competition with myself 😀

[Frizzbomb67 Graduate10 in reply to Jools2020]

Know what you mean 😏

[Lizcanrun Graduate10 in reply to Jools2020]

I know how that feels!!

[Jools2020 Graduate10 in reply to Lizcanrun]

I have a new plan now, allowing a longer run to ‘ebb and flow’ and it works much better! I let myself pick up pace and slacken off. It’s only the first km I deliberately run slowly. 👍

[Birdlady64 Graduate10]

I hope you are in a better place after your run this morning.

You are going from strength to strength 💪

Those negative splits are impressive lady!😁👏👏👏

Another wonderful photo too!

[Jools2020 Graduate10 in reply to Birdlady64]

Thank you, Diane; yes, it really helped. Running always does. I’m so grateful for this programme and the forum. I picked a good time to run. Glorious sunrise and hundreds of Whoopers on their way to the fields for their breakfast. By 9 it was raining! I passed a heron poised on the riverbank and saw a barn owl hunting along one of the ditches. 😀

[Birdlady64 Graduate10 in reply to Jools2020]

I am glad you are feeling better.

I would love to run in the fens - it sounds magical!

[Jools2020 Graduate10 in reply to Birdlady64]

After this madness is over, come down! 😀

[Birdlady64 Graduate10 in reply to Jools2020]

You never know, I might just do that!

[Tinytears60 Graduate10]

Well done for getting out there - as you say it calms the anxiety but it still takes real determination to get out there!

Great run too - 👏👏👏 those gremlins certainly keep us on our toes don’t they 🙈

[Jools2020 Graduate10 in reply to Tinytears60]

They certainly do! Thanks, TT 💕

[SueAppleRun Graduate10 60minGraduate]

Oh wow, i’m really impressed, i can run those speeds for short amounts of times but never ever been able to get those negative splits or even keep that pace up

And the heart rate zone, i don’t know why but i’m just chuffed if some of my run is zone 4, zone 3 is standing up lol

[Jools2020 Graduate10]

Thanks! But you are doing brilliantly with your Magic Plan! 👍

Heart Rate Zones are interesting, but you have to have the right info for your maximum heart rate and that’s the tricky part 👍

[BradC in reply to Jools2020]

You’re right there about heart rates. At my age, if I took any notice of the usual formula on this site and elsewhere I’d be up near my max with a brisk walk. 😉

[Jools2020 Graduate10 in reply to BradC]

I know this has cropped up before, so I won’t reinvent the wheel here, but just to mention that I was happily running along one day, certainly pushing it a bit towards the end of the run and glanced at my watch to see my heart rate was 101% of maximum 😀. I almost collapsed with shock 😂

[BradC in reply to Jools2020]

Yes, I’ve had the same experience. I checked my pulse at the end of the run and it was about 100% according to the formula, yet I was by no means gasping. I don’t understand why such an inaccurate formula is in such widespread use.

[Cmoi Graduate10]

I have a negative splits gremlin too However I've only managed them once, with a 10k which roughly went 1k downhill, 4k uphill, 5k downhill. Not sure that counts!

[Jools2020 Graduate10 in reply to Cmoi]

Haha, maybe that is cheating somewhat! 😀

[Cmoi Graduate10 in reply to Jools2020]

I sort of extra cheated too, because instead of turning off to finish towards home, which would've meant going uphill again for maybe 1.5k plus, I hammered downhill as fast as I could instead!

There again, where I live it's hills everywhere, and most of my routes average out at around 10m cumulative elevation gain per km. The 10k in question came in at 214m though!

[Jools2020 Graduate10 in reply to Cmoi]

Think of how all those hills are increasing your endurance! You’ll be able to tackle anything. 😃

I think I’d like to try a few gentle slopes!

[9weeks2Run Graduate10]

Hi Julia,

I am so sorry that your anxiety was really bad this morning, I know how dreadful anxiety is. Running is so amazing. Well done on your great run, beating the anxiety and gremlins then having coffee with them!! Love that!!

Take Care

Rebecca

[Jools2020 Graduate10 in reply to 9weeks2Run]

Thank you, Rebecca. It can be challenging - but today the run really helped. 😀 and I felt a lot better for the rest of the day - Julia

[9weeks2Run Graduate10 in reply to Jools2020]

That is great Julia , Well Done, you are doing so amazing.

Rebecca

[Sandraj39 Graduate10]

Sorry about your tricky start to the day Jools - I have had anxiety-related night time shaking in the past, so I can relate to this. Well done for still managing to get out there! 💪Great to hear that your run helped.🙂x

[Jools2020 Graduate10 in reply to Sandraj39]

Thank you, Sandraj. I think some of it might be due to the tablets I’m taking, but as you know, it’s not fun! Amazing how I felt calmer as soon as I put my running clothes on! I’m fortunate that I still want to run, no matter what and it always helps x

[Roxdog Graduate10]

Well done for getting out there today and for knowing it would help your mood. You really are dedicated. These cooler mornings are quite a joy really in some ways. Hope it set you up for the day!

[Jools2020 Graduate10 in reply to Roxdog]

Thanks, Roxdog - it really did set me up for the day. Because I know it helps it makes sense to run. I have a very logical brain, even when stressed 😀. Actually, it was chilly this morning, I wore my running tights! I only regretted it during the last km when I did get too warm.

[Bontobpat]

A good dose of running and nature..just what the doctor ordered. Thank you for posting about your run.

[Jools2020 Graduate10 in reply to Bontobpat]

I know that there are a number of people on this forum who have depression and anxiety. I wouldn’t normally post about my own as I usually keep things very private, but others might benefit from what I post. You never know!

[Mum22boys Graduate10]

Running really is a tonic for mind and body. It's power to take us beyond the current feeling is invaluable. Fabulous photo and fabulous run and times 😀

[Jools2020 Graduate10 in reply to Mum22boys]

You’re so right 😊.

Thank you 🙏

[acountrycabbage 60minGraduate]

That’s great you can conquer your anxiety through running 🌟 winning 🏃‍♀️✨

[Jools2020 Graduate10 in reply to acountrycabbage]

Yes, it’s wonderful that it helps so much.