#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.

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#Swimrun Training – Week 6

Total Miles: 50 Miles 
Average Pace:
 8:27 min/mile
Longest Run: 12 miles  – 24% of total
Speedwork: 4 miles – 8% of total

I’m back. My legs have returned. It took until Saturdays run but I’m feeling like I can get back into consistent miles again.

I don’t think I’ve quite got the balance back, the tail end of my week was pretty loaded but that’s just the way it went. I will try and split and scatter some shorter runs in my schedule going forwards.

Workout Of The Week – The Egg Sandwich

10mins Threshold (2mins) + 6×200 (200m)(2mins) + 10mins Threshold
(10miles including warm up and cool down)

“Something that comes in sixes?” – “EGGS!” shouts my wife in a fraction of a second. I tell you what, if Family Fortunes ever come knocking, she’s got it down.
That’s how the name of the workout came about and whilst it kind of makes sense here, written down, I’m pretty sure people at the track were scratching their heads and wondering when they were getting their sandwich rewards.

To make it tougher, I split each Threshold Effort into two 5 minute sections, with the 2nd half being faster.

The idea of the session was to run the final 10 minutes of the session at the same pace as you’d run the first 10 minutes. The 6×200’s in the middle are thrown in the middle to produce a bit of lactic acid making the final threshold a bit tougher. This final effort trains the body to clear the Lactic acid, returning it into the energy system, whilst running at a strong effort.

This is a particularly good training session for triathletes as the last effort mimics the feeling of running straight off the bike.

Run/Swim/Run

Thursday came along and I was in good mental shape to tackle the run/swim/run session again. I find I’ve got to be really psyched up to do this one otherwise none of it happens at all. I also have to really control my pace on the run to the pool knowing that its a good 3 hour training session. I took a slightly shorter route this week which meant 7 miles each way and just under a 1min negative split.
The swim was tough as always, Sprint intervals interspersed with recovery pull. I cramped up in my right foot in the final 25m all-outs and missed the final 100m or so. But overall, another good session.

Favourite Session of the Week

I got out on Saturday evening to do my long run. This week I’d targeted 12 miles @ 7:30min/mile but as it was a really sunny evening I thought I’d take it off road. I ran up and round Cissbury Ring and then off up Titch Hill to the farmers grave. I felt like all the tiredness disappeared from my legs during this run, I was able to let fly on the downhills and to really put some power down going up.
I knew I was on for a decent average pace which turned out to be 7:26min/mile with an elevation of 1366ft. Pleased as punch with that, and really pleased to have got out in the hills.

More of the same next week if all goes well.

 

 

The never-fails, FOOLPROOF method to running faster

You want to get better at running right, that’s why you’re here, reading this under that catchy headline?

Well, I’ll let you in on a secret, there are no shortcuts. However, there are simple changes you might be able to make that will produce results.

Still reading? Excellent, thank you! I’m sure I’ve lost a few already. You must be committed! I’m going to share with you the two things I consider most important in making steady improvements.

Becoming a better runner involves going out and running, a lot. You’ll see training plans all over the internet and in magazines. You might download and follow one, or adapt one to fit your own life. You might make one up yourself completely or have one set by a friend or a coach. One thing they’ll all have in common is that you go out the door and run.

But what kind of running? Easy? Threshold? Speedwork? Tempo? Recovery? Long Run?  And then there’s further questions such as how fast/slow? And how long?

And this brings me to my first point.

BALANCE

I’ve seen marathon plans that will have you running a 20 miler even though weekly mileage hits a maximum of 35 per week. I’ve seen lots of runners who ONLY run fast on all of their runs. And I see lots of injured runners who don’t take adequate rest.

The rules I recommend are as follows:

  • PACE – normal(easy) running, workouts, and recovery runs should all have a notably different feel to them.
  • Fast runs – these are your opportunities to run FAST, make the most of them
  • Long Runs – try and keep it below 30% of your overall weekly mileage, I personally like to keep it under 2 hours too.
  • Speedwork – keep this well below 10% of your overall weekly mileage

What do these rules mean? They should mean that you feel fresh enough to tackle your speedwork effectively, and that you are developing a strong aerobic engine without over-training.

If your speedwork or long run go over these amounts, they often demand more recovery time which may result in lost training days…..or worse…..injury.

A simplified example training week – play with the no’s but pay attention to the %’s
Total Mileage: 40 miles
Long Run: 10 miles = 25%
Speedwork: 3 miles = 7.5%  (eg 12 x 400m)
Tempo run: 5 miles – pace between HM to 10k pace.
Easy runs: 22 miles
Rest: At least one full day.

Getting the BALANCE right will mean you are more likely to achieve my second point without incurring injury or fatigue.

CONSISTENCY

 This bit’s easy on paper. Just go out and do it, week in/week out. But as we all know, life likes to throw obstacles in the way, so here are my tips on remaining consistent:

  • Make sure you’re enjoying running
  • Write a weekly plan (but be prepared to change it)
  • Get the balance right to avoid injury
  • Keep your runs/routes varied to keep it interesting
  • Increase volume or pace over a period of weeks, don’t make big jumps.
  • Find a partner or club to maintain motivation

Final Important point.

  • Listen to your body!

If it’s getting tired after a number of weeks, it might mean you need to pull back on something. Maybe cut the mileage, or trim your pace a little.

Your body will normally give you signs that its reaching breaking point (elevated resting heart-rate, poor sleep, lack of motivation, restlessness, halt in progress etc.) listen to them before it’s too late.

We walk a fine line between peak performance and overtraining, lets try and stay on the right side.

Rest and recovery is equally as important as running, its where your body adapts to the training you’re putting it through. This will demand a blog post all of its own but here’s 3 quick pointers:

  • Find yourself a good Sports Masseuse to help with mobility & maintenance once a month
  • Find yourself a running-friendly Yoga teacher who understands how to stretch you out without taking too much tension out of your muscles.
  • Get on top of your nutrition as this helps everything from rebuilding to refuelling

 

If you can keep up well balanced training consistently then results WILL follow.

 

 

Coaching groups is so rewarding!

When you turn up to coach a session and you’re greeted with a sight like this – Its really quite rewarding.

Tuff Fitty Triathlon Club – Me rocking the Yellow socks again

And earlier in the week ShoreFit Run Club had a new class of 0-5k runners

ShoreFit Beginners Run Club Jan 2016

If I add on to that the runners from the ShoreFit Social runclub. I’ve run with about 75 people this week. And I’ve only ran about 10 miles.

I’ve been really busy lately with study so whilst I’m not logging many miles personally, it’s hugely rewarding to run with all these people.

Do you run with others, Or are you flying solo?
Ever fancied coaching?

Gathered at the starting line

Here looks like a good place to start. I’ll take lane No 5.

I’ll kick things off with a few things about me…

I’m Dave, amongst other things I’m a runner in Worthing UK. I’m also a running coach, working with beginners through to age-group triathletes. I’m married to Hannah who runs ShoreFit Personal Training, she inspires me daily and is the first person I go to for advice on strength training & nutrition. I’ve got a little boy who drives me to be the best I can to provide him with a good role model. On occasion he also drives me a little bit insane. I’m an ex bass player, an ex DJ, an ex Brummie and I don’t miss any of it.

I coach a weekly running group called ShoreFit Run Club, more details of which can be found here.

I also coach a weekly track session with Tuff Fitty Triathlon Club.

I’ll be using this WordPress site to post nice pictures, thoughts on running, my reviews of gear I’m using, race reports, training methods, nutrition, plans, etc etc.

If you’ve got any questions for me on training or racing, I’m happy to answer as best I can.