September 27, 2017

Need some legwork?

If you want some leg work I have found just the place in Perth, Kings Park!

Running in Kings Park, Perth

The great running paths in Kings Park, Perth

Perth is a stunning city, in my opinion, and it has some great running. I was there in July and it was 21 degrees!. Kings Park is situated overlooking the city and is beautiful and big. You can do a great 10k run in there along with plenty of smaller runs. The botanical garden is fantastic and the views amazing. At sunset you can literally just keep on running. But the real highlight for me is Jacob’s Ladder.

Jacob's Ladder, Perth

Jacob's Ladder - great for the legs

Jacob’s ladder is a manmade staircase situated on Cliff Street linking the street below to the mount, and park. Apparently there are 221 steps but I am sure I counted 241; I was fairly delirious towards the end though. I think it is a bit of an institution amongst the locals as there were plenty of runners and walkers in the morning and evening. What most people seem to do is run up and down it several times. I’d just done a 10k run so I did it twice and was bushed. But what great exercise! I have also walked up the 1000 steps in the Dandenongs and it is similar although less busy.

This is fantastic fat burning exercise because you are working your big muscle groups hard. Your quads, glutes and hamstrings are feeling that burn, particularly the quads. Working these guys hard will keep you burning fat for hours after and is great exercise for toning up this area and giving you a great bum. Treat this as interval training and run up 30 or 40 then ease off for 30 seconds then go again. Do what your body can handle.

If steps really aren’t your thing the park has some beautiful runs. One is called the Law run which is a short 2.5km circuit and takes in some of the flora and fauna. There is also a treetop walkway which really does give you a bird’s eye view of the city.

For more info on King’s Park go to www.bgpa.wa.gov.au/kings-park

 

 

 

I can’t run any faster!

Know that feeling? For years I’ve run pretty similar times, decent times, but I didn’t get any quicker. Now I am actually ok with that but I would like to shave a few minutes off my 10k and more than a few off my marathon time. If this sounds familiar what can you do?

Two things that I think are vital in contributing towards this are weight and intervals. I hate to admit it but if there is less of you to carry around you are going to feel lighter and go a bit quicker. So diet is a big contributor and you need to manage your diet well. But intervals are also really important and, as we will discover, these help weight too – yay!

So this blog focuses on interval training. Often when we run we’ll run the same distance each week at the same pace but we might run for a bit longer when race training. This is great and there is nothing wrong with that. However your body gets used to that pace and it has to work less hard to keep that pace so over time you plateau. So you need to work your body harder. Interval training is a great way to push yourself. [Read more...]

The Grand Prix Run

One of my favourite runs is around Albert Park in Melbourne.

This is a beautiful run with no traffic, no roads and lots to look at. It also helps that I am a massive Grand Prix fan and it reminds me of it every time I run there.

Albert Park Lake; the perfect running spot

Stunning view of the city from Albert Park lake

Albert Park actually hosts quite a few fun runs so keep an eye out for them. There’s one for MS on the 3rd June 2012 and Start to Finish host Emma and Tom’s Christmas Run in December each year. It’s perfect for a 5km or 10km run depending on how you are feeling. It’s as flat as a pancake so also really good for interval training.

Depending on where you live or are parked you can start anywhere. There is lots of parking at MSAC (Melbourne Sports and Aquatic Centre) on Aughtie Drive but there is meter parking all around the park. Look out for the birds when you are running, these include the majestic black Canadian Geese, probably my favourite bird.

Albert Park run

In the summer I would recommend avoiding dawn and dusk due to the mossies and flys; there are tons of them and I’ve come back from a run covered in bites and fully fed from all the flies and gnats I’ve swallowed.

A link to the run is below. For a 5km run do one circuit and for 10k do two!

http://www.mapmyrun.com/routes/view/91881357/?open_ive_done=1&new_route=1

Enjoy the run!