3K in the glorious sunshine 😊👍

[Jools2020]

I looked out of my bedroom window this morning and I though I’d better get moving if I’m going to run . I’m expecting a delivery today and don’t want to miss it! This week has been busy with people coming to give me quotes, people coming to measure up and has involved a lot of waiting around as these things often do. Essential work on my little house starts next week and I’m growing in confidence with all the decision making!

So - today is the day for a short run. Now - the runner’s dilemma. What to wear? I was too hot on my last run, but is the world ready for my white winter legs? I decide that yes, it is! Shorts and short-sleeved t-shirt on! Sun visor on! I selected the sage green from my stash 😊. I decided that my white legs would probably draw more attention than my punk hair, so without looking in the mirror I left the building!

I walk towards the park. The air feels fresh on my arms and legs and it feels good. I feel my heart rate increasing as I walk up the hill towards the park. I like to start at the top as it help me to warm up slowly as I run downhill without effort. I’m listening to ‘Running towards your goals’, one of the NRC guided runs, but it didn’t really work for me this morning and I’m only half listening. It’s one I’ve heard before. It crosses my mind that I should find something new to listen to.

I notice that my heart rate is up this morning, even with minimal effort on the downhill part of the first km. I decide to ignore it and to continue to run with minimal effort. I’m probably running at the worst possible time traffic-wise! The kids are back at school here and the paths are cluttered with Mums and push chairs. I can’t run in the road (which for some strange reason I love to do) so I just have to swerve and miss them! Some older children helpfully move out of the way.

Past Tesco and as I start the slightly uphill second km the people thin out. I glance at my heart rate and it has dropped slightly, but still in Zone 4. I can feel my pace increasing slightly and go with it. Negative splits are so satisfying! I head towards the roundabout and turn left. Not so much traffic here. My second km is slightly faster than my first. I pick up pace for the last km which is slightly downhill. I have to stop for the third time to cross the road, which is annoying - I’m going to have to start running earlier to miss this traffic. I cross and pick up the pace again, running past the back of my house, thinking that I’m going to have to replace that fence - more quotes 🤣. I reach 3K and run on for a few seconds in case Strava robs me! I stop the run and do my cool down walk home for coffee! Not far and not fast either, but an enjoyable run nevertheless.

Km splits: 9:41, 9:25, 7:45

[Instructor57 Graduate10]

Perfect morning for a run (He says, lazing in a late bath 🤣)Well, it's is a rest day 😬

Well done getting another 3K maintenance run in and getting those winter legs out 😁

[Jools2020 Graduate10 in reply to Instructor57]

Thanks, Ian! Hope you are enjoying your rest day. 😊

[nowster Graduate10]

Well done in squeezing in a short run before the chaos restarts. And negative splits too!

[Jools2020 Graduate10 in reply to nowster]

Thanks, nowster. Always good to achieve negative splits, but definitely more rewarding on a longer run. 😊

[Beatlesforever Graduate10]

Yay negative splits 👏👏👏👏 a lovely morning, I was tempted to go out but I'm also expecting a delivery and I've got some work to catch up on so it'll have to be an evening run. Hope all the work on the house goes smoothly!

[Jools2020 Graduate10 in reply to Beatlesforever]

Thanks, BF! I hope it won’t be too stressful next week with the work on the house! I think it’s all organised, anyway. 😊

[AlMorr Ambassador Graduate10]

Negative splits, well done 😀 🏃🏾 👍lovely 3k run for you today Jools2020 ✅

[Jools2020 Graduate10 in reply to AlMorr]

Thank you, Al! 😊👍

[Runninggirl59 60minGraduate]

Well done on getting out there and your negative splits. I've given up on ever being able to do them! I am tentatively working on JuJus magic plan to 60 mins, snook in at week 4. Made 55 mins a few months ago but injury put paid to it. Good luck with thework on your house, it will be worth it 👌

[Jools2020 Graduate10 in reply to Runninggirl59]

I hope so. This work is repair and general maintenance but I have more plans! Juju’s magic plans are great. I didn’t do one, because by the time I realised they existed, I had already achieved 60 minutes and was working on my own plan for 10K. Hopefully you’ll be able to continue with it soon.

My body naturally wants to do negative splits up to 5K, but the terrain has to be flat or it takes too much concentration! Above 5K and I just allow the splits to fall where they want.

[Runninggirl59 60minGraduate in reply to Jools2020]

I am hopeful of the 60 mins eventually but not sure I can manage 10k. I would love to do it once, who knows maybe..... I love the sound of house plans so fingers crossed for you 🤞

[Jools2020 Graduate10 in reply to Runninggirl59]

I know what you mean. 10K once seemed like a distant dream. I ran very slowly for my first 60 minutes. I do remember it was less than 6K. Then I gradually increased the time spent on my feet (running slowly!) without worrying about speed or distance. 5 -10 minutes extra on my weekly long run. I was running 3 times a week then. One day I got to 1 hr 30 minutes and saw I was so close to 10K so I ran a couple more minutes and got there! It’s easy to overthink it and be awed by the distance. Focussing on time spent running was more important to me.

[Runninggirl59 60minGraduate in reply to Jools2020]

I have slowed down considerably over the last 6 months but I think I might need to slow down even more. Thanks for the advice and support 🏃‍♀️

[Jools2020 Graduate10 in reply to Runninggirl59]

Yes! No slow is too slow…… it’s all about building stamina. I knew I was never going to be fast - so I ran for longer instead, with the occasional burst of slightly faster 🤣

[Runninggirl59 60minGraduate in reply to Jools2020]

I think I'm doing that without the burst of slightly faster!!!

[Jools2020 Graduate10 in reply to Runninggirl59]

I try and speed up a tad for the last kilometre. Or even the last half kilometre if I’m tired! Can’t always do it of course, but do my best 😊

[Oldfloss Administrator Graduate10 in reply to Jools2020]

Great fun isn't it... a lovely relaxed slow and steady and then just going for it

[Jools2020 Graduate10 in reply to Oldfloss]

Yes! I love it 😊👍

[Oldfloss Administrator Graduate10 in reply to Runninggirl59]

You will get there... just keep on, slow and steady and you will make it

[Runninggirl59 60minGraduate in reply to Oldfloss]

Thanks, the best thing is that I'm enjoying it 😀

[SueAppleRun Graduate10 60minGraduate]

I don’t know how you pick up the pace like that! I’ve tried many times and although i seem to be pumping my arms harder and my legs faster i just steadily slow down 😳A nice run though 👍

[Jools2020 Graduate10 in reply to SueAppleRun]

Thanks, Sola. I just start super slow and warm up gradually. Then I lengthen my stride on that last km if I can and get into a different rhythm. Making sure the last km is downhill has nothing to do with it of course 😂

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

I start super slow but can’t speed up, ah well

[Jools2020 Graduate10 in reply to SueAppleRun]

Doesn’t matter! The most important thing is enjoying the run. 😊 Super slow runs are the best!

[Yesletsgo Administrator Graduate10 in reply to SueAppleRun]

SueAppleRun if I want to speed up I try and increase my cadence, lots of teeny weeny steps and I go like a (very slow) rocket!

[SueAppleRun Graduate10 60minGraduate in reply to Yesletsgo]

Hi Yesletsgo Ive tried that too, I can run intervals and short sprints but to increase kilometre by kilometre isn’t happening for me, even my sprints get slower

[Runninggirl59 60minGraduate in reply to SueAppleRun]

I'm the same 😀

[Jools2020 Graduate10 in reply to Runninggirl59]

We should be running buddies!

[Runninggirl59 60minGraduate in reply to Jools2020]

👍

[Birdlady64 Graduate10]

Well done on getting out there this morning.That was my plan but it just didn't happen

A nice 3k - love the splits

[Jools2020 Graduate10 in reply to Birdlady64]

Thanks, Diane. This should have been my second run this week! Aiming to do another at the weekend. Last km is mostly downhill - there’s always somewhere I can run with a last km downhill 😊

[Oldfloss Administrator Graduate10]

Well done you... it's odd how we can often identify with our forum friends on here... needing to get back for deliveries, and like running on the road. ( If I am pavement pounding, I love to run on the empty road)! The uphills, which make the downhills so enjoyable and the negative splits. Who doesn't love negative splits.A lovely run that you got in there.

Well done you!

[Jools2020 Graduate10 in reply to Oldfloss]

Thank you, Oldfloss. I got used to running on the roads because I had to where I lived before! I’m not sure why it’s still so appealing 😊. I agree, I often identify with others’ comments on here! It’s such a good community, isn’t it? Some members I’ve ‘known’ for almost 2 years.

[Oldfloss Administrator Graduate10 in reply to Jools2020]

I've known some for 7 now! X

[Jools2020 Graduate10 in reply to Oldfloss]

Wow! I guess the forum is like the Hotel California 🤣

[Oldfloss Administrator Graduate10 in reply to Jools2020]

Oh yes...!

[Yesletsgo Administrator Graduate10]

Nice splits! Isn't it great after a slow and gentle run to really go for it for the last km! Especially on a 3K !!

[Jools2020 Graduate10 in reply to Yesletsgo]

Yes, it is! I can usually do it on a 3K run. Have to dig deep on longer runs, though ….