Trying to beat the heat today - I chose the Parkrun route because there are lots of trees for shade towards the end. The serious runners go early (bit intimidated by them still) and 'rush hour' tends to be quiet as most people have other things to do. At 8am how hot can it be?....
I'm without my running buddy this week, we'd normally do evenings but heat and events have scuppered that. I have two lightweight shirts: my bright pink Tesco-special that I usually wear, and my London 2012 Team GB ventilated shirt that I bought when I went to watch my niece compete in the Synchro Swimming at the Olympics. It's a 'Team GB' day, I feel!
After Saturday's W6R3 there were still a couple of tiny niggles in the legs and my 'good' hip - strangely - and with nine +25min runs ahead over the next 3 weeks I knew it wasn't about performance today. There is an old saying in horses that you 'ride for tomorrow' in training, and I get the feeling it's the same with running. You can have a hero-moment and set PBs, but better make sure the diary is clear for a number of 'repair' days, as Sallerson put it so succinctly.
How did it get so hot at 8am? As I pull into the carpark I'm relieved to find it empty and then the anxiety set in... What if I have a heart attack halfway round and no-one is there?... What if I lose my car key?... What if I turn my ankle?....
I tell my anxiety to 'shut the f-up', I have my ICE contacts on the phone (duh!) and then I take a while to set up the armband, phone, app, music, earphones, car key (forgot the sunroof was open - dammit - unlock car, start car, close sunroof, stop car, lock up, tuck key back into armband). Basically, newbie-like faffing about for 5 minutes - hoping no-one's noticing what a pigs-ear I'm making of it all (spoiler alert: no-one gave a rat's backside, they were living their own lives) and all the while it's getting hotter.
Finally - I'm organised! I get all the apps going and head out on the route. It's a lovely, circular route from the trees, around the edge of open fields, then back among the trees with easy loops to run down the last few minutes at the end. I've deliberately chosen a flat bit to do the walk. I start getting my head in the present and noting and accepting the warmth of the sun, the structure and layers in the music, the shapes of leaves, and types of trees and plants I can see. I start to feel my heart rate rise and I let my legs start to quicken in the walk, noticing that my shins feel a little fatigued -hmmm! OK. I relax my toes and try to soften the heel strike - ahhh! That's better.
Then MJ says it's time to run, just as I get to a short downhill (hehehe! planning!), but today is just about getting a clear round, and I start with the tiniest steps I can do without over-using my quads and stressing my knees. I remember to avoid bouncing. I remember to keep my hips over my landing foot. I remember about my right foot turning very slightly out at my gait analysis and start to try to feel that and correct it. For a split-second I'm tempted to take advantage of the downhill but keep it all at a snail pace after remembering others here writing about 'Toxic 10'. I'm not even having to bother about my breathing as I reach the bottom of the slope and cross the bridge over the stream.
Then there is a gradual incline that should take me to about 10 minutes in. My pace stays with my music beats, but the steps get even smaller as I head uphill - the 'old woman' shuffle is in full effect. My hip feels OK, knees OK, feet OK, breathing is easy. Turn left, and the track levels off but is still slightly uphill to the next left corner. I test where the stride length is comfortable as Kaiser Chiefs keeps my rhythm steady. I think about Endurance riding and eventing - set the horse in a rhythm to save energy. Quick scan head to toe: look-up, shoulders back, don't bounce, relax the jaw, shoulders, forearms, wrists, fingers, shins, toes. Trot, trot, trot, trot......
Then I lose myself in breathing and rhythm - my mind is quiet - aaaaaahhhhh! I don't remember the straight, but I 'wake up' to find myself turning the top corner of the park. Nothing is hurting but I'm not halfway yet and not pushing my luck today.
Onwards along the flat back straight, with a little tree shade - I finally meet a couple walking the other way and we smile at each other. It's a lovely day, actually. I start giggling as I remember an exercise video I saw on YouTube: Prancercise. It's brilliant, so funny and yet so positive and innocent, and I feel like I'm Prancercising here. OK brain, back in the 'now' please....
The sweat starts to drip a bit now down my cheek, and it tastes salty and familiar. Turn the next corner and I'm now heading back towards the carpark and trees. I start paying attention to the cow parsley and the variety of grass species that are now in flower. Watching people exercise their dogs, keeping the pace up to my music, but staying with the speed my legs can cope with. The slightly downhill track seems to fly by and I zone out again. Now my legs are properly warmed up I've reached my 'normal' running rate without realising.
MJ tells me I have 5 minutes to go! How did that happen?! I mentally select a few loops among the trees that I've walked with the dog - nothing too steep. Now I am feeling it a bit, but not hurting. Thank goodness I didn't give into the temptation at the start!
Finally my legs start to warn me they're almost done, my lungs start to be tested, and my breathing and steps come into synch. Doubt I could have held much of a conversation. The rate of steps is fine, I'd chosen something slightly slower for the end: Feel It Still by Portugal. It's still too fast to tempt me into taking big strides, but lets me pay attention to my form, even though I'm tired now. I tend to slump forwards, which won't be good for my back and joints, so I remind myself: look-up, shoulders back, land softly, head a level, relax your shins... trot, trot, trot, trot.... MJ says I can push for the last minute, but nope - I'm running for tomorrow and I'm already having to focus my energy on my posture.... "And you're done for the day. Slow down to a brisk walk..." YAY! No heart-attack, no twisted ankle, and I still have my car key (see? stupid anxiety!).
I suddenly notice the sweat pouring from my forehead - my goodness it really is hot! Hopefully, I'm in still in good shape for W7R2 with a day off tomorrow, when I'll be swimming to exercise my upper body and gently move my legs with the support of the water. I've also got my 8-weekly chiropractic treatment tomorrow. Last time I saw him I'd only just worked up to swimming 3x a week, and I was over a stone heavier than now - quite some change!
Enjoy your running this week everyone!
Really slow and steady
W5R3... Slow and steady defo won the race!
Week 4 Run 1. Slow and Steady. 
Slow and steady! 
W4 R1, slow but steady!
