One of the segments I run a lot is along the Thames path between Hammersmith Bridge and Black Lion Lane, so I decided to push myself for that half-mile on an otherwise easy 45-minute outing on a bright, sunny, Saturday morning. It's also a good way to shock the body from its regular routine, which is something Yasmine the PT keeps recommending.
It was definitely a shock. I was unusually out of puff and glad to see the Black Lion pub looming into site after a quickish dash. Back at home, Strava confirmed it was personal best time for that segment of 4'07. That put me 352nd on the all-time list and 166th this year. So plenty of room for improvement and another mini-motivational tool.
I rehydrated by hopping on the bus back to Hammersmith with Joe and sampling a trio of beers in the sunshine at The Blue Boat.