September 17, 2016
My Wife takes No 3 Daughter to a party, no 2 Daughter fancies a power nap and no 1 Daughter is relaxing with her laptop. Oh well, might as well sneak out for a relaxing 10k. One of the benefits of the girls growing up is Karen and I are getting our lives back which means more running for me. Actually it’s probably just me getting my life back as Karen still seems to be busy as. So the lesson here is if you can find 45 minutes you can get out there….
After my double-up streak was ended by a pizza night out with the family last night I was ready for a good 5k hit out. 5k is a good distance to get you high into the VO2 / Threshold heart rate zones while being short enough that you can recover quickly. The Park Run organisation puts on free times 5k runs every Saturday at 8am. This is a world wide epidemic (a good one for a change) that is such a great idea. Go online, get a free barcode, run a 5k event and then your time is recorded and emailed to you normally before you finish your coffee and muffin afterwards.
Carine Park run, where I run normally, has a downhill start and this encourages speed and normally too much. I always go out way too fast (rookie error) and then ‘pay the piper’ later. Normally I can limit damage if the legs are fresh but today I ran my quickest first kilometre (3:05min/k) and knew the piper was calling for payback.. I managed to work hard for the last k and finished in 16:43; only 3 seconds outside my PB set a few weeks ago. Very happy with that and it was time for a coffee and muffin to celebrate at the best cafe in Perth , Yelo in Trigg.
http://www.yelocornerstore.com.au
Right , was a nutrition piece. Not sure advocating coffee and muffins is the right thing on a running blog but as long as you put in the hard yards I’m a big believer in the odd treat.
