Morning all you lovely folks from a glorious SW London where the weather is cooler but the sun is shining brightly... a lovely morning for a run some might say! Well - funny you should say that - as this morning I ran the Tamasin Trail in Richmond Park... and LOVED it... and went a little bit further than I planned... naughty Aussie...
So - an 8am start from Ham Gate was on the cards. Fuelled up with an energy bar and some water, I set off on my warm up walk heading towards Kingston Gate... After 5 minutes or so, it's into the running and today I'm going for 11K so I've decided to keep the pace down by monitoring heart rate and keeping it in the 165-170 zone (which for me is a nice conversational zone).... no timing information for me on the Garmin...
First kilometre breezes on past - I've run this way before - no issues here... then onto the 2nd kilometre and into the unknown... something called "Dark Hill"... well, it was just after 8am so it wasn't dark, but oh boy, was that a hill I see before me... muscle killing, never ending, fiendishly terrible incline... Right - slow it down, head down and power on... keep the heart rate down but keep the legs moving Aussie.... before I know it (but after I wished it was over) I was at the top... Phew! Credit to C25K and training to date... slow and steady won that race... now a lovely flat half a kilometre or so and I see some runners walking the other way covered in sweat.... a cheery "good morning" to them when one of them says "ah - you took the easy way then? good thinking!". We laugh and carry on our runs... Hmm... okay - not sure that was an easy hill mate, but okay, on I go...
What goes up, must come down... and WOW, does it go DOWN... really steeply... I am racing down it like a lunatic but trying not to go too fast and fall over... and runners are coming UP it... OUCH! Now the comment before makes sense... That would be agony on the way up! A treat for a few weeks maybe, but not today - onward we go...
Kilometres 4-7 click on by relatively okay - keeping the heart rate in check and my breathing is settling in nicely... I could do this all day... relatively flat now and some lovely scenery through the park as I run past some deer out grazing in the shade.... and then almost run into hundreds of runners at some "RunThrough" event... oops! Fortunately they've either finished or are just starting so I whizz on by (well, stumble on past) and up into what I believe is the last 2km of the Richmond Park Parkrun (a bit of an uphill)... it's not too bad and I just slow it down a bit and before I know it (or even realise it) I'm at Pembroke Lodge which means I only have about 1.5km to go to make Ham Gate again...
Now it's a slight downhill past the car park and the ice cream stand (hmm.. ice cream) and I've just done almost 10km... now I start to put the foot down a bit... start speeding up and dreaming of the 11K end... and then I hit 11K... and I keep going... The breathing is working like it has never done before, the legs feel like they could go forever... this is it - I'm in the zone... everything is working... everything is warmed up... this is what running is all about... I get it now... I finally understand that when you've got your pace right that you are invincible... everything makes sense.... I love it!
So, I've done 11K but I'm not done yet and I'm not back at Ham Gate... nobody wants to run 11.5K or 11.7K do they? Nah - c'mon Aussie... a final push to 12K today! A quick right turn towards Petersham Gate to complete the 12K and a 10 minute walk back to the car... Crossed the invisible finish line with my hands in the air... knowing nod from fellow runner heading the other way...
What a morning! My timings? 1:22 for 12K (6:52/km average)... in the last 2 kilometres where I decided I was having lots of fun and everything just "worked" I ran negative splits of 6:12 and 6:09 (meaning I sped up a lot at the end)...
It was the best run I've ever had to date... it was the longest run I've ever had to date... I love running... Today at the 10K mark something happened and something "clicked" inside me... everything just worked like it should... my pace was right, my breathing was right, my training had got me here... this wasn't hard work - this was great fun (okay, it was still hard, but you know what I mean!)....
On the 8th March this year I stepped off the couch and outside for W1R1.. I was exhausted when I got back after those 1 minute runs... Today I ran non-stop for 82 minutes, covered 12km including some hills and absolutely LOVED every second of it... and I feel like I could go and do it again (I won't - next run is a 5K session on Tuesday!)...
And - I've now done "half a half".... only another lap of Richmond Park and that's a half marathon! ...
Happy Running folks!
EDIT: This also shows you what a difference the weather can make. My 10K time here was a little under 1:10 in an "easy" mode with hills. Last weekend in that horrible heat and in race conditions, I did a 1:07 on the flat...