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
Written by
Jools2020
Graduate10
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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!
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 👌
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.
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 🤞
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.
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 🤣
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 👍
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 😂
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
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 😊
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.
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.
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