#Swimrun Training – Week 3

Total Miles: 46 Miles + 2.8k swim + 30mile bike
Average Pace:
 7:54min/mile
Longest Run: 13.2 Miles (Saturday) = 29% of weekly total
Speedwork: 3 miles = 6.5% of weekly total

week3

Happy with the way that week went. I started out with a mini taper knowing that I wanted to run well on Wednesday at the Splash Point 5k. And I closed the week out with a swim/run effort and a half marathon steady paced run.

Favourite Session of the Week

Easily, without a doubt, my nice shiny new PB at the Splash Point 5k. I’m not going to rewrite the report here, but if you want to read the blow-by-blow post of how it went down, then read this post.
In short, the conditions weren’t easy, and I knocked 82s off my previous time with an 18:11. I placed 4th overall and I know there’s more to come. I’m confident I’ll be able to go under 18mins this Summer.

I feel like my swimming is improving every week, especially since I discovered 3:2 breathing. I’m still concentrating so much though that counting laps is beyond me.

Anything Else

I had lots of Deep Tissue massage on my legs on Saturday and Sunday which felt amazing at the time. My HM effort felt sluggish afterwards though and I kept on battling against the voice telling me to stop. I’d look at my watch and think, “I’m still on pace here” so told myself to man up and see it through!

Going Forwards

Next week is going to be a write off for training as I’ve got an exam to prepare for and sit, and my wife is away for most of the week hosting a wellbeing retreat, this means I can’t get out to run at all. I’m going to use these excuses as a forced taper for the 3 Forts Half Marathon though so its all good, hopefully the rest will ensure my legs are coming into it feeling great.

My Breca Swimrun teammate has informed me he’s just ordered this wetsuit. I really need to get some funds together to get mine sorted now. I foresee a clearout of the loft, ebay here I come!

 

 

Advertisements

#Swimrun Training – Week 1

As I mentioned in my previous post, my Swimrun training block has now begun. And its off to a flying start.

WEEK 56.1

56.1 Miles. That’s the highest mileage week I’ve ever done. Even in the build up to previous marathons. What that tells me straight away is that I’m coming into this training block fitter than I’ve ever been.
Here’s a breakdown of some of the figures I’m most interested in.

Average Pace: 8:12min/mile – reflects lots of easy paced running
Longest Run: 10.5 miles (Sunday) = 19% of weekly total
Speedwork: 5.1 Miles = 9% of weekly total

Track Workout of the Week

5 x 1 mile 
Splits: 6:01, 5:47, 5:59, 6:04, 5:59

Analysis: Good session, strong wind on the back straight made it difficult and a too fast 2nd rep which was lots of fun made the last half tough.

Best Session of the Week

Thursday: My first attempt at a Swimrun specific session.

SWIMRUN SESH

So this was almost a 3 hour session – and as tough, if not tougher, than any 20 miler marathon training run I’ve ever done. It wasn’t exactly how Breca Swimrun will go down in July, I wasn’t wearing a wetsuit and the swim was in a pool, however, the swim also included work at much higher intensities than I’ll experience in the race (4x50m all out sprints for example).
I reigned my pace in on the run to the pool as I didn’t know what to expect, I was terrified of bonking at some point during the evening. I was pleased to hit a quicker pace on my run back home whilst still feeling comfortable.
I took a gel after 10 minutes in the pool as my toes were cramping and I had no electrolytes in my drink.  I took another one as I started the run home. I walked the last 800m to try and ease my legs off a bit before stopping which is why the run home was shorter.
When I woke up on Friday morning, EVERY muscle in my body ached. I’m not exaggerating here. I must be mental because I can’t wait to do one of these sessions again!

Any negatives?
I didn’t get any off-road work in, and I could do with getting some more hills in too. On the swim I’d like to try and get an endurance session with a pull buoy in as well as the club swim.
Other than that, I probably broke one of the cardinal rules in training. The one about increasing training load by 10% at a time.

WEEK

My previous week was almost a complete rest though so I can live with that!

N.B: Will endeavour to utilise my Heart Rate Monitor as I’d like to see the trends over the training block.

Training Snapshot

Here’s a little snapshot as to how my own training is going. I’m managing to run in my lunchbreak at the moment which means although my mileage is fairly low compared to lots of runners, the quality is high.

Monday: I ran what I call a “Super-Tempo” effort, this is a mile warm-up followed by 12 minutes at what I would like my current 5k pace to be. Then a mile cool down. Each week, I’ll add a minute on to the length of the effort until I’m either happy to race it or step back to a shorter quicker effort and start again. Splits in the effort were 5:57, 5:58.

Tuesday: 10k (not so) easy. I thought this was going to be a really tough run as the wind had really picked up. The first 5k was straight into it and I put in a good effort, the 5k return along the seafront was much easier and I was able to coast it all the way. I was still able to chat with a guy on a bike during the last 800m so I knew it was still a fairly relaxed effort. I was quite surprised to see my splits as: 6:22, 7:02, 6:55, 6:37, 6:32, 6:27 and finishing up at 6:34. Thats more like a solid threshold pace for me.

Wednesday: Bit of a cold & felt stiff  from the previous day so decided to get to the track 10 minutes early for an extra warm-up mile. So 2 miles warm up for me, followed by 15 minutes of drills and dynamic stretches. The main set was 9x800m on 4mins. The warm up did its magic and I felt really good throughout. Pleased to be able to pick it up in the second half of the set too. 6.8 miles in total, annoying that I couldn’t round it up to 7 but I had no time for a cool-down.

DATA

Thursday: That’s today…I’m struggling a bit with a cold and I had a terrible nights sleep but the weather is glorious so I’ll be doing an easy 5 miles along the seafront at lunchtime, that should blow the cobwebs away. Then it’s Tuff Fitty Swim night and I’ll be heading over with my Breca Team-mate Tom.

Hoping to clock 35 miles this week which I haven’t done since mid Dec and then maintain for a few weeks before targeting some more specific plans. (whatever they might be!)

Enough about me…How’s YOUR training going?

 

My Running Week – w/e 26/7/15

Totals

  • Run: 23.2 miles
  • Bike: 42.7 miles

This is how I’m going to post about my weekly training from here on in. A quick summary at the top and a few observations/quirks/anecdotes underneath. This way, if you don’t want to read my ramblings but you’re interested in my numbers (weirdo) then its all there and easy to read.

This week started well but unfortunately a wedding at the weekend meant that I missed my long run – being stuck in the car on motorways on the busiest travelling day of the year meant the last thing I wanted to do was run 15 miles.
The good news though is that my legs have felt really strong this week, I thought the introduction of 2 bike sessions (an hour long each) might have taken its toll on me a little bit but it would appear not. I’m hoping that I’ll be able to get a full quota in for a few consecutive weeks now as I’m really starting to feel like my fitness is coming back to me.
This weeks track session was mentally tough, I’d set this up so that those club members who were racing Worthing Triathlon could just do half the set leaving anyone else to continue with the 2nd 6 reps. Unfortunately for me, that meant that my group dwindled to just myself for the final 5 reps which made it really challenging to maintain the pace. I didn’t do too badly though and kept it between 5:30 and 5:45 min/miles throughout.

My 8 miles in Birmingham was good fun, it was absolutely chucking it down, a refreshing change from the humidity of late. My route was undulating and took in a few miles of Sutton Park, a fantastic place to run. I felt really strong on the uphill sections, tapping out a really good rhythm, focussing on good arm carriage, and kept a pace just over 7 minutes a mile, I’ve struggled to find this sort of run easy recently, maybe its been the heat and humidity, or maybe I’m just getting that marathon fitness back. Either way, this was a really enjoyable run.

I’m coming to the conclusion that my Nike Pegasus aren’t conducive to quicker miles, it feels much much easier to do my tempo runs in my Brooks Pure Cadence. I feel like my whole leg sinks into the Nikes on every stride, whereas the Brooks keep me a bit more springy and stiff.  I’ve also brought a pair of Adidas Adios 2’s out of retirement for my track sessions, I thought they’d long since had their day and have been wearing them exclusively for cycling for months now. It turns out they’re as good as they ever were on the forgiving surface of the running track. There’s life in the old shoes yet.

All in all, a good week. Shame about the long run not happening but I’m just going to call it a step-back week and move on!

Finally, I’l like to say thank you to Canyon Bikes as down to them, I’ve won a Team Katusha cycling top for predicting how many King of the Mountain points Joaquim Rodriguez would end up on during the week!
Its not quite the beautiful Speedmax TT bike I’ve had my eye on, but its a step in the right direction!
I’ve also signed up to the Strava 60 day premium trial with all this extra biking. I’ll let you know what I think in due course.