Tuesday 4K 😊: This is the first time in a... - Bridge to 10K

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Tuesday 4K 😊

Jools2020 profile image
Jools2020Graduate10
β€’34 Replies

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 β€˜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! πŸ˜€

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 πŸ˜‚ 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

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Jools2020 profile image
Jools2020
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34 Replies
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Birdlady64 profile image
Birdlady64Graduate10

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! πŸ˜‚

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

Thanks, Diane πŸ™πŸ˜Š Negative splits are sooo satisfying!

The only Norfolk road sign I like better than this one is β€˜Slow you down’ πŸ˜€

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toJools2020

You have to say that one in a proper East Anglian accent! πŸ˜‚

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

I was thinking it in a Norfolk accent as I was typing it πŸ˜€

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

Good luck with the speed challenge; I’ll keep a πŸ‘€ for your post! πŸ€žπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

Bontobpat profile image
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 profile image
Jools2020Graduate10β€’ in reply toBontobpat

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 profile image
Speedy60Graduate10

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 profile image
Jools2020Graduate10β€’ in reply toSpeedy60

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

nowster profile image
nowsterGraduate10β€’ in reply toSpeedy60

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 profile image
Jools2020Graduate10β€’ in reply tonowster

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!

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

Jools2020 profile image
Jools2020Graduate10β€’ in reply to

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

JoePhoto profile image
JoePhotoGraduate10

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

Jools2020 profile image
Jools2020Graduate10β€’ in reply toJoePhoto

Thanks, Joe! Yes, try some of them. I really enjoy them. πŸ‘

JoePhoto profile image
JoePhotoGraduate10

πŸ‘πŸ˜‰

Littleoyellow profile image
LittleoyellowGraduate10

Great strong finish Jools- I'm still struggling to get below 7 minutes πŸ‘

Jools2020 profile image
Jools2020Graduate10β€’ in reply toLittleoyellow

Thanks - I can’t do it often! πŸ˜€

Beatlesforever profile image
BeatlesforeverGraduate10

Those are amazing splits! I salute you πŸ™ŒπŸ™Œ

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

Thank you πŸ™. Sometimes it works πŸ˜€

Instructor57 profile image
Instructor57Graduate10

Nice run Jools , Good to keep some faster runs in the mix ! πŸ˜πŸ‘

Jools2020 profile image
Jools2020Graduate10β€’ in reply toInstructor57

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

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

I know , neither have I .

We do them when we can 😁

9weeks2Run profile image
9weeks2RunGraduate10

Yaay well done on your hard work, what perfect negative splits and really fantastic strong πŸ’ͺ πŸ’ͺπŸ’ͺfinish ⭐️⭐️⭐️ Love that road sign!!

Jools2020 profile image
Jools2020Graduate10β€’ in reply to9weeks2Run

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

9weeks2Run profile image
9weeks2RunGraduate10β€’ in reply toJools2020

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

Jools2020 profile image
Jools2020Graduate10β€’ in reply to9weeks2Run

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

9weeks2Run profile image
9weeks2RunGraduate10β€’ in reply toJools2020

Oh that is so good, well done you πŸš΄β€β™€οΈπŸš΄β€β™€οΈπŸš΄β€β™€οΈ. Have you taught yourself how to cycle?

Jools2020 profile image
Jools2020Graduate10β€’ in reply to9weeks2Run

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

9weeks2Run profile image
9weeks2RunGraduate10β€’ in reply toJools2020

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

WeavingWonk profile image
WeavingWonkGraduate10β€’ in reply toJools2020

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 πŸ˜„

Jools2020 profile image
Jools2020Graduate10β€’ in reply toWeavingWonk

Thank you, that’s encouraging! πŸ˜€

Mum22boys profile image
Mum22boysGraduate10

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

Jools2020 profile image
Jools2020Graduate10β€’ in reply toMum22boys

Yes, it felt good! I agree about mixing it up, need to do more of it πŸ‘πŸ˜Š

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