#Swimrun Training – Week 8

Total Miles: 49 Miles 
Average Pace:
 7:38 min/mile
Longest Run: 10.4 Miles – 21% of total
Speedwork: 3.8 miles – 8% of total

Now that was a fun week of training. I pushed a bit harder in most of my runs this week just for a bit of fun. Nothing too strenuous but closer to tempo than easy pace.

I got a bit lost on my run home from swimming on Thursday, ended up skirting fields that I never knew existed. I’d like to be able to say it was beautiful, but I was shattered by that point and it was pitch black so I have no idea, I was just pleased to get home!

I took an opportunity to lead the Sunday social running group (ShoreFit Run Club) and push the pace with the lead group for a change. It turned out to be an unplanned progression run of sorts. I’d like to do more of my runs like this – Its the Kenyan way apparently. Start at a snails amble, and gradually pick it up until the last half mile is at an almost all out effort.

I’ve been reading More Fire by Toby Tanser recently. Its a fascinating insight into how the Kenyans have become so dominant in distance running. Yes, there’s the geographical and genetic factors, but mostly, there’s desire, belief and damn hard work.
According to Toby Tanser, most group runs in Kenya turn into progression runs as everyone takes a turn up front and no one wants to be the one to let the pace drop.

kenya

Anyway, away from the dusty roads of Iten and the Rift Valley, and back to Worthing, England….. and specifically, the running track.

Workout Of The Week – Track Blackjack

I mentioned it was fun this week didn’t I? On Wednesday I took a pack of playing cards to the track to determine the evenings session.
We split the group into 3 teams of 7 or so runners, and dealt each team 5 cards.
The idea was that you turn your top card over and run that number of minutes at 5k pace, we walked the recoveries back to the start line ready to turn the next card. Tha aim of the game was to score as close to 21 as possible without going bust. In this game, Ace’s and Face’s were worth 1 minute.

Somehow, all 3 teams ended up scoring 21, albeit reaching it in different ways.

My team, ended up with efforts of 2mins, 8mins and 10mins – this was pretty brutal and by the time we got back to the start line, we could see from the other teams cards that we had to gamble otherwise we’d be in last place. The risk being that whatever we turned over we would have to run. Fortunately for us, it turned out to be an Ace (another 10 minute effort would have killed us!)

I’m looking forward to repeating this session later in the year, its great not knowing what your next effort will be. And the competitive element in trying to reach 21 adds a bit of fun, god knows running round in circles can get a bit, well…..repetitive.

On the swimming front, I managed one session in the pool and my wetsuit arrived right at the end of the week.
I’m on holiday for a week now and probably won’t get a chance to use it until I return. I’m already a bit apprehensive about the water temperature, I don’t really do cold.

Advertisements

4 thoughts on “#Swimrun Training – Week 8

  1. Great week of training. BTW I have been open water swimming for a month now – the water is not cold 🙂 Obviously it depends where you are swimming but we have not had temp below 15 degrees yet and Sunday it was 17

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s