Muddy 4K - Negative Splits ✅

[Jools2020]

Determined to run this morning, whatever the weather! Must get back into my running routine of 3 times a week.

The forecast was showing 1 degree but possible snow showers. Great, I’ll be able to run on the road and do a 30 minute run, about 4K. I dressed warmly, 2 layers, wind proof jacket, running tights, buff, sun visor (of course!) and gloves. Quick check in the mirror - yes, still gorgeous, and off I go 😬

On my warm up walk, I realised that the roads and paths were too icy to safely run on. I don’t want to risk injury, so modify my plan, turning left to run again on the high bank between two rivers. It’s muddy and I’m not wearing my trail shoes. I start to run. I’m listening to Queen ‘Made in Heaven’ and Freddie starts singing ‘It’s a beautiful day....’ 🎶 and I decide that it is! The sun is just coming up and is sometimes visible through the cloud cover.

The mud is heavy going, more so at the beginning of my run. I decide just to run and not bother about the splits. It’s chilly and I can feel it through the thumbs of my gloves! Must be the position of my hands when running. Just my thumbs get cold. First km done and the mud isn’t so bad now. I can look around. I see that the water levels are dropping a bit, but the track where I ride my bike is still submerged. The swans have already flown off, but there are wigeon everywhere. There’s a heron waiting for his breakfast to swim by and I’m far enough away for him to stay put. A pair of mute swans are dabbling in the water on the washes.

I’m running steadily now and change my mind about the splits! I wonder if negative splits are possible. My second km is faster than my first and I realise that this is a slower than usual run. I’ve already turned after 2km and pick up the pace a little. I spot a barn owl gliding low along the bank the other side of the river. I’m running along the high bank, so it seems strange to see him flying at a lower level than me!

Last km and I’m back to the deeper mud! I know I’ve picked up pace but this is heavy going. I think it’s going to be enough. I spot an Environment Agency worker setting up some surveying equipment and he shouts encouragement to me for the last couple of hundred metres. It helps and I go a bit faster, even managing a thumbs up to him! I reach 4K and run on for a few steps more. Warm down walk and home for stretches and coffee! Just about to have my porridge 🥣. No records broken this morning, but happy with my feel good run. 🏃‍♀️🏃‍♀️🏃‍♀️👍

Km Splits

8:08, 7:47, 7:32, 7:07

[SueAppleRun Graduate10 60minGraduate]

Negative splits wow! I’ve never been able to manage them It all sounds lovely ☺️ cold but really lovely, all the birds you saw amazing

[Jools2020 Graduate10 in reply to SueAppleRun]

I like to try for negative splits, but only on shorter runs. I can’t always do it 😊. It’s very satisfying when I can! Always spot a lot of larger birds when I run along the bank. It’s a lovely run, but it’s a ‘there and back’ run and I do like a circular route.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

When we were following a Garmin plan and it was negative splits day, we started really slowly so we could speed up a bit later and when the speed up part came we found we couldn’t Having started going round and round a half k park I find i like an out and back route sometimes now, Willow is happy to go round and round, I am looking at longer circular ish route for this year

Happy running

[Jools2020 Graduate10 in reply to SueAppleRun]

For negative splits, I have to start off at the right pace as I find the second kilometre the hardest!

I have a couple of there and back roads that I put together for 4–7k runs. Then a longer circular route for 8K. That’s a great run! And another even longer circular route for 10 miles. Love those longer circular routes. 😊

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Time I started looking at maps i think 🤔 thank you Most of my routes would need planning otherwise i would end up in the middle of town

[Jools2020 Graduate10 in reply to SueAppleRun]

Yes, plotaroute.com is really good.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Thank you 😊

[Blossom- 60minGraduate]

Wow, fab run this morning! You could do a Bart Simpson and write lines 'I must get back into my running routine'. I'll join you! 😀

[Jools2020 Graduate10 in reply to Blossom-]

I could 😃! I did really enjoy that run. I enjoyed the whole thing, changing the plan, conquering the mud - everything!

[Beatlesforever Graduate10]

Amazing! How on earth did you manage negative splits deep in mud and in that temperature?? You're my hero 🙌🙌 very well done, hope you enjoyed your porridge 🥣 I'm also working on getting back into a proper running routine, it's been so wet and windy, I'm struggling to motivate myself 😒

[Jools2020 Graduate10 in reply to Beatlesforever]

Thanks BF, I think I got lucky! I find I do naturally speed up on a run. I just try and run so that I’m not making a huge improvement in pace before I get to the end.

It is difficult to get motivated this time of year. I’ve already lost some speed, I don’t want to lose any more!

[Beatlesforever Graduate10 in reply to Jools2020]

You're doing amazing! I need to read more posts on here to find my motivation, you're all making me very jealous indeed 😃

[Jools2020 Graduate10 in reply to Beatlesforever]

Your motivation is still there, because you’re looking for it! It’s just like the blue sky above the clouds. 😊 Try one of the ‘mindful’ guided runs on the Nike Run Club app.

[Peter44 Graduate10]

Sounds nice out there, no run today, might walk later, good splits there too, my fastest 1k is 7.17 mins, and that run i was puffing big time, at the end! 🥵 does your 2 layers you mention, include the running jacket 🤔 and gloves, i always warm up so quick, only really need them for warm up walk!

[Jools2020 Graduate10 in reply to Peter44]

We have a similar pace. My fastest 1K is 6:12, (time on my watch was slightly faster than Strava) but I was doing intervals every week then and running more. Plus, that time was the second km of a 2K run! You should try it! Just to see. If I was doing that now, I would end that run, take a short break and start a new run for a few more kilometres at a steadier pace.

My lightweight jacket is my third layer, over a short sleeved tee shirt and a long sleeved tee shirt. I keep the gloves on at the moment, but once the temp is about 3 or 4 degrees I dispense with the gloves and the third layer. 😊

[Peter44 Graduate10 in reply to Jools2020]

I just worry a bit, that my knee's wont like me running too fast! 🤔 my new/first leggings arrived today, might try them out tomorrow.

[Jools2020 Graduate10 in reply to Peter44]

You could try some knee strengthening exercises 😬.

Ha! Did you ever stop to think you’d be going out running in Lycra tights 👍

[Peter44 Graduate10 in reply to Jools2020]

Tights!!! 🤣🤣🤣

[Jools2020 Graduate10 in reply to Peter44]

Yes 😂 you called them leggings but they are really tights!

[Grannyhugs Graduate10]

Fantastic negative splits, especially through that mud, well done. There are still some really icy patches out there. I ended up running through long rutted grass to avoid it - hard work. Happy running 🤗

[Jools2020 Graduate10 in reply to Grannyhugs]

Thanks, Grannyhugs 😊. Happy running to you, too!

[Dutch-Fraggle Graduate10]

Sounds like you are really enjoying the area wildlife and scenery with the added bonus of a random cheerleader this morning 🌄 very nice well done to u for getting out there x

[Jools2020 Graduate10 in reply to Dutch-Fraggle]

Thank you Dutch-Fraggle 🙏. Yes, I think my cheerleader was amused at my skippetty through the mud attempt at running! 😊

[Birdlady64 Graduate10]

Not bother about the splits! 🤣 That will be the day!

Well done though - especially in that mud in your road shoes. I still haven't dared try the woods, or my rout past the rugby club.

Wigeon are Mr B's favourite duck. That chestnut head/neck and yellow forehead of the males are wonderful and they have a very evocative, whistling call.

[Jools2020 Graduate10 in reply to Birdlady64]

Haha well, I tried briefly not to think about them! I should have gone back home to change into my trail shoes, but it was cold and I wasn’t sure I would be able to leave the warm house a second time!

I like the wigeon, too. They are such pretty ducks and I love the males’ whistle call.

[9weeks2Run Graduate10]

What a great run, that mud was not going to stop you!! Great post always feels like I am running with you when I read your posts! Well done on those brilliant negative splits gorgeous lady!!!

[Jools2020 Graduate10 in reply to 9weeks2Run]

Thank you so much 🥰