Today's run at Alexandra Park is to be a redeemer. Last time out I made some mistakes that really cost me in the long term so the plan for today is to warm up, take my time and enjoy the run and then warm down.
Been doing some research on the Internet and you tube and found varying degrees of advice. Almost all of them advise to warm up, then stretch, then run, then cool down and stretch again. I am not going to post any links as there are literally thousands of resources on this and from the ones that I saw, no particular one stood out.
So, for a warm up, I did a short jog (approx 1 min) from the car to the park entrance then spent some time at the gates stretching. Wall press ups seem to work well for me and resting my leg on a structure to stretch outwards. Nothing too strenuous and if the the you tube videos are to be believed, probably totally inadequate - but a shambles of a warm up is probably better than no warm up at all!
Map my Run set, music on (Same play list - mostly because I know where I am at different stages and this helps me with targets - plus finishing on Bill Conti is a cheesy glory that I am increasingly enjoying at the end!) and off again.
Starting at a slow pace, I am keen to make sure that I do not burn myself out on the first km like I did last time so breathing in deeply (need to research breathing properly!) and plodding along through to the 1km marker - feeling good it has to be said so I am getting delusions of making it to the top of hill this time without slowing to a walk...
Turn the corner at the foot of it and got my head down to get up there. Past the first bollard and carrying on to the second - this is a personal best but alas, I would not be triumphant this time. Slowed to brisk walk for what seemed to be about 20 meters but on checking the graphs, it was only 10!!!, drink of water, breath back and Outkast busting in my ear motivates me enough to get going again and yes - Hey Ya - shaking it like a Polaroid picture did get me up the hill this time. Next up - challenge two - make it right round to the other side without slowing.
So a bit of effort to get over the hill and then on the downward path. On the downhills, my strategy is to slow my pace down a bit to get my breath then maintain the pace on the flat to the other side of the Swan Pond, where the first incline occurs. Blasting past the 2km mate and well into the 3rd and I am well chuffed that I managed to do this without slowing and the run was feeling good. Got myself into a good rhythm and pressing on.
Then the next incline to kilometre 3, slowing down and getting tired a bit now and the worst thing happens - the clouds clear and sun belts out and if feels like it has just gone up by 5 degrees. Onto my second run at the hill but do not get as far up it before I need to slow. A longer breather this time and a good drink then back on it. The second downhill and I want to push it as far as I can.
Cruising past the 4km (26:52), I am now flagging and need to dig deep then part way into km 5, Bill Conti, my acoustic saviour, starts the inspirational creme de la creme and this actually really picks me up and keeps me going.
Half way round the Swan Pond though, I do need a breather - soaking with sweat and the heat apparently rising, I take a drink and start on up the incline.
There is a kind of double hump so I walk up the first, then run the second and struggle on past the 5km line. Getting Stronger... Gonna Fly Now... Getting Stronger... Definitely a great tune to end on but then maybe I am just a little boy at heart!
Quick stop for a photo and some water then a brisk walk back to the start of the of park ["The Cool Down"] and some stretches again before we leave. I did not complete it in the fastest time, but did achieve some lengthy runs and I am feeling fantastic.
Next adventure will be the Park Run at Pollock Park on Saturday Morning - really looking forward to it!
You have motivated me to get back out there! Good luck at the Park Run, if the course is still the same then it is quite hilly!
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