After a gap of another 15 days ( during which gained more than 1 kg due to uncontrolled eating , no exercise ) , I was determined to give it a final push .. didn't had enthusiasm for outdoors and this headed to gym. It was deserted and i was all alone .. Music on iPhone helped immensely.
Well, after warmup for 0.5 km, started running ( with a minor gradient of 2%and speed of just 7.2 km) . Was feeling exhausted after 1.5 km of run and thought of giving up.. But, I just lowered the gradient and continued . At end of 30 min, was running at 7 km, 0 gradient.. Completed just 3.6 km .. Decided to just continue at same pace and finally completed 5 km of run in about a total of 42 min runtime .. Feeling great, though last 3-4 minutes seemed like ages .. My previous foot injury (4-5 weeks ago) of sore arch in one foot was threatening to comeback , but somehow I completed the 5k and foot seems ok.
One question to experienced runners : Treadmill indicated that my heart rate was quite high(170-175 bpm) , though it came down pretty fast during cool down walk ( 140 bpm after 2-3 min light walk at 4.5 km/hr pace)... Is it dangerous ? What precautions if any should I take .. Does drinking water during run ( I drink before and after) helps? Appreciate any tips.