B210k week4r1 ✔️
I had 2 days off between runs this time thinking that might help things along. However I forgot to factor in Rachael, the cruel Pilates teacher, who decided for last nights session we would concentrate on legs mainly..... lots of squats which I’m usually ok with but then we did one leg squats with other other leg out to the side and only just touching the floor. On the right leg I managed a few but it made my left hip hurt again being at an odd angle . And it’s been good for a few days recently. My left knee decided it was having any of it after the first 2. The rest of the session was good but today my legs did not want to run.
I retraced Saturday’s run and actually although I was considerably slower ( at least 1 min per km slower) the upward slope did not seem too bad today. The 1 min walk at the end of that 18 mins run seemed to fly past though. And although I was glad to get to the top it wasn’t quite such an effort breathing wise. But my legs felt so heavy. I rocketed down over the other side though and really enjoyed that bit then around the end of the park and along the path along the top of the bank. No chatting people in my way this morning but that seemed a really long 18 mins as I came to the end of the Park. I passed the cenotaph and remembered that I’d had a PR on my last run when I’d thought I’d run out of steam, so I dug deep and found a bit of energy and ran full pelt for the Square and the end of that segment. Then carried on down and under the pedestrian subway and in along the river. Then 1 min walk and on for the last 18 mins. This took me out along my fav piece of the Tarka Trail and I saw several runners all tearing along while I was embracing my inner snail. And then I was done...
I decided to walk back and take some pics along the way. The estuary looked really serene and peaceful today. There was a flock of Canada Geese pootling along the mud flats, and another little flock of black headed gulls, a pair of swans and loads of little birds and blackbirds trotting in and out of the bushes and singing away merrily. The blossom in the hedgerow looked glorious and I spotted a promising looking Elder coming into blossom. I earmarked that one for when I get my Sainsbury’s delivery with the bag of lemons on it. This years elderflower cordial coming up. I have about half a bottle of last years left and I have been rationing myself. I’m hoping the elderberries are more prolific this year as they were sparse last year. I want to make elderberry cordial and port too again this year.
When I finally got home and uploaded my run to Strava, after my shower, I realise I HAD managed a new PR for that segment plus 2 others so I wasn’t as slow as I’d felt I was. Must have speeded up after the first half.
My left knee is complaining now though so I shall be icing and resting that today. Possibly in the sunshine with a glass of sloe gin, elderflower cordial and lemonade ......
week 2 begins! 
