It's been 3 days since my last run and I've had a lazy indulgent weekend so my mindset is that I need to work hard today to redeem myself so looking for a big push.
5k, targets from the last run are; first km in under 6 mins, reach the top of the hill without walking and keep going on the downhills (thus I could make it to 2km without stopping).
Been doing a wee bit of research on warm-ups and found a few useful tips (going to skip the usual make sure you warm up before your run as I think this is already well known!:
- Warm up using light aerobic exercise. This will get get the heart going, the body generating energy and get blood flowing to your muscles.
- Always do your stretches after your warm up (stretching cold muscles can do more harm than good).
- As well as warming up, warm down after a run with a good walk and some more stretches.
For me, the big lessons there were warm up before stretches. I have always did my stretches as my warm up but this is not recommended and warming down. I am quite bad for stopping the run then stopping to recover (remember Mr.Starfish from my first run?!!!)
So with all of this in mind, I started the run with some marching and light jogging around the flowerbeds of the park and THEN did my stretches. Will put together a proper routine for warm up and warm down at a later date, but for now I am just making it up. Wall Press-ups, lunges, leg stretches and shoulder stretches all feature, but not many so I will need to work on this.
Map My Run set, music on and off on the run then and the first Km. want to do this in under 6 mins but I feel like I am going at my normal pace, so not likely to hit it. Half way through I pick up the pace a bit and push on to the first incline to the 1 km mark. Get the desire result 5:47 but I'm absolutely mullered.
Keep going to the next challenge - up the hill but don't even make it to the start of it before I need my first walk. I did much better than this on Saturday and I am not impressed. tried running up some of the hill but I am really struggling. Once at the top, started running again but did manage to keep it going all the way down the hill, past the 2km and half way into the 3rd before I need to slow to a walk again, picking it up for incline to the 3k marker. Passing the swans with their cygnets, they are not appreciating my efforts and start hissing at me. I can remember thinking that I hope the don't attack or I will be toast - no energy to fight them off! - PUSH ON!!!
Struggling up the incline I get to the 3k marker and do not fancy the hill before me, but it has to happen. Doubting that I will finish the 5k, I start up the hill. Running, Walking, Running, Walking and eventually making it to the top - Running again - all the way so I get going and have my breath back and take the downhill at a steady pace. 4km in 27:21 and I have enough energy back to start the 5k - need to complete the 5!!!!
The last km was not a pretty one and indeed, quite a struggle. Bill Conti was blasting in my ears and giving me some motivation but ultimately not even a triumphant tune like that was going to recover my time for this one. Staggered over the line in 34:45 - nearly a minute slower than my last effort but I feel like I have pushed harder this time and with a dizzy head, found a nice tree to sit under and recover.
Analysis for this adventure is quite simple really. I warmed up a bit better than before, did a great first km but forfeited the rest of the run for it and indeed, paid the price on my overall performance. Lesson learnt on this one is to not chase the speed records and focus on the long term objective but at this escapade is testament to - sometimes I just got to learn it the hard way!
Targets Achieved: 1km in under 6 minutes & never slowed to a walk on the downhills.
Targets Outstanding: Make it to the top of the hill without slowing to a walk and ultimately to a continuous 2k.
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