Week 3 - Fourth 5k Run - Seeing The Benefits

 Well into week 3 and it's time for my fourth 5k run in Alexandra Park.  I am feeling a wee bit tender round my knee after the 5k Parkrun on Saturday but I am in still motivated and determined.

 

Usual drill quick warm up but I knee really is feeling quite still. Do some stretches, music on, Map My Run set and off I go, the good lady in tow. 

 

 

I start off at quite a good pace. I am focused on my belly breathing but I knee is not showing any signs of easing up. Through to the first kilometre and its a 6:05. Feeling good and a nice time too and by this stage, my knee still has a twinge in it, but it has definitely eased up a bit.

 

Keeping it going, the next challenge for me it get up an over the big hill without slowing to a walk. Starting at the bottom, Outkast pumping in my ear and I have my head down (not wanting to look ahead) and focusing on my breathing In, 2, 3, Out, 2, 3, In...

 

Just at the point where I am feeling that I could a use a walk, I look up to find that I am nearly at the top so it was time to dig deep and get over it. And get over it I did, keeping it going I maintain the same slower pace and catch my breath back, all the way to the bottom of the hill and the 2km marker (6:22).

 

I am thoroughly chuffed with myself and keep going, my pace is faltering at this stage but I still manage to make it past the 3km marker in a 6:53.  I still haven't slowed to a walk yet but on the run up to the start of the big hill, I am needing to catch my breath. I short 5/6 meter walk is enough to catch my breath and set me onto the big hill for my second run.

 

This time, however, it wasn't to be. Just over half way up the hill I am done and slow to brisk walk again. Walking up to the top, its back on the pace again to the 4km mark. An unsurprising 7:02 but I know that I am ahead as U2's One didn't start till half way down the hill - normally its as I get to the top so I keep it going and a slower but constant pace.

 

Just past the first pond, approx 0.5 km to go and I need a brisk walk again but a short time later, I get going with my Saviour Bill Conti in my ears giving me the lift an motivation to make it too the end.  No sprint finish but a final time of 33:32 and I am delighted with the effort.

 

Made it over the hill, kept going for well over 3km and the fasted time so far, I am really seeing the benefits of my training and absolutely loving it!