Tuesday 4K 😊

[Jools2020]

This is the first time in a while that I’ve been out for my Tuesday run. Typically, I had been doing some kind of speed work on Tuesdays. This morning I planned a 4K run. I was going to listen to Nike Run Club’s ‘A Whole Run’ again, with Coach Bennett and Andy Puddicombe. It’s a 45 minute run, so my plan was to finish strong with the 4K run and jog on to complete the 45 minutes.

I wanted to start easy and build up km by km, pushing myself more towards the end. This worked out just as I’d planned. I was a little out of practise with pushing myself as I’d only been doing longer runs lately, where I just pootle along and look at the scenery! 😀

This was more of a workout for me, a naturally slow runner, but all went according to plan and I really pushed hard for the 4th kilometre! Then I forgot I was planning to carry on and ended the run! Never mind 😂 I just started a new run and jogged another km before my warm down walk. Feel good to have worked a bit harder than usual; my Garmin watch loves these shorter runs and promptly increased my VO2 Max!

Split times:

8:03, 7:49, 7:24, 6:38

[Birdlady64 Graduate10]

Another great run Julia. You are a natural - look at those perfect negative splits again!

I'm planning my first attempt at the 1km speed challenge at lunchtime - wish me luck! 😱

Love that roadsign! 😂

[Jools2020 Graduate10 in reply to Birdlady64]

Thanks, Diane 🙏😊 Negative splits are sooo satisfying!

The only Norfolk road sign I like better than this one is ‘Slow you down’ 😀

[Birdlady64 Graduate10 in reply to Jools2020]

You have to say that one in a proper East Anglian accent! 😂

[Jools2020 Graduate10 in reply to Birdlady64]

I was thinking it in a Norfolk accent as I was typing it 😀

[Jools2020 Graduate10 in reply to Birdlady64]

Good luck with the speed challenge; I’ll keep a 👀 for your post! 🤞🏃‍♀️🏃‍♀️🏃‍♀️

[Bontobpat]

That was a quick 4th kilometre, I found my 4th kilometre split was just under 7 minutes on my run yesterday morning which was a surprise. Have a nice day knowing you have completed a good morning run... just had my dinner here.

[Jools2020 Graduate10 in reply to Bontobpat]

It was quicker than I thought! I was guessing it would be around 7 but it’s always good to get that nice surprise! 😊

[Speedy60 Graduate10]

Looks like a good run. Garmin VO2 max really does favour short speed runs. I've found it marks me down for hills and slow heart zone runs.Well done on the negative splits. Note to self: must do better!

[Jools2020 Graduate10 in reply to Speedy60]

Thanks you! I only aim for negative splits on the shorter runs. Longer runs ‘ebb and flow’ 😊

[nowster Graduate10 in reply to Speedy60]

Same! It liked the fast kilometre I ran yesterday, but not the longer runs I've been doing, even when there have been speedy intervals in them.

[Jools2020 Graduate10 in reply to nowster]

I know! I did a 10 miler on Saturday, even speeding up at the end. VO2 Max refused to budge. I think if I’d gone out today and just ran a fast 2K it would have still gone up one point!

[Hidden]

Yeseroonie! I'm all for this type of run. More miles in the legs and a strong finish 😊

[Jools2020 Graduate10 in reply to Hidden]

Thank you! Certainly blew a few cobwebs away this morning! 😊

[JoePhoto Graduate10]

Awesome Jools: really nicely done! I haven't tried Nike Run Club - I'll check it out now! J

[Jools2020 Graduate10 in reply to JoePhoto]

Thanks, Joe! Yes, try some of them. I really enjoy them. 👍

[JoePhoto Graduate10]

👍😉

[Littleoyellow Graduate10]

Great strong finish Jools- I'm still struggling to get below 7 minutes 👍

[Jools2020 Graduate10 in reply to Littleoyellow]

Thanks - I can’t do it often! 😀

[Beatlesforever Graduate10]

Those are amazing splits! I salute you 🙌🙌

[Jools2020 Graduate10 in reply to Beatlesforever]

Thank you 🙏. Sometimes it works 😀

[Instructor57 Graduate10]

Nice run Jools , Good to keep some faster runs in the mix ! 😁👍

[Jools2020 Graduate10 in reply to Instructor57]

Thanks, Ian; I know you’re right, just haven’t been managing to do it lately.

[Instructor57 Graduate10 in reply to Jools2020]

I know , neither have I .

We do them when we can 😁

[9weeks2Run Graduate10]

Yaay well done on your hard work, what perfect negative splits and really fantastic strong 💪 💪💪finish ⭐️⭐️⭐️ Love that road sign!!

[Jools2020 Graduate10 in reply to 9weeks2Run]

Thanks, Rebecca! That run last km was a bit speedy for me 😀. Road sign is even funnier when the entire road is under water 😂

[9weeks2Run Graduate10 in reply to Jools2020]

Lol very fast!! How is your cycling going?That would be a great picture!!😂😂😂

[Jools2020 Graduate10 in reply to 9weeks2Run]

Yes! It would! 😂Still cycling round the garden, trying not to fall off! Definitely getting better. I’ll be ready for an outing, soon!

[9weeks2Run Graduate10 in reply to Jools2020]

Oh that is so good, well done you 🚴‍♀️🚴‍♀️🚴‍♀️. Have you taught yourself how to cycle?

[Jools2020 Graduate10 in reply to 9weeks2Run]

Last time I rode a bike I was 11. I’ve had to relearn! I’m getting there 😂

[9weeks2Run Graduate10 in reply to Jools2020]

That is fantastic Julia, well done. Will bring you lots of joy. I love the feeling of freedom cycling brings it is wonderful

[WeavingWonk Graduate10 in reply to Jools2020]

It hadn't been quite that long for me when I got back on a bike last summer (but it has been over 20 years) and i was soooo wobbly the first couple of rides. It comes back! Good luck getting out on the road 😄

[Jools2020 Graduate10 in reply to WeavingWonk]

Thank you, that’s encouraging! 😀

[Mum22boys Graduate10]

Sounds like you had a great run Jools2020 and those splits are fab 👌 good to mix it up from time to time 😊

[Jools2020 Graduate10 in reply to Mum22boys]

Yes, it felt good! I agree about mixing it up, need to do more of it 👍😊