#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.

 

 

#Swimrun Training – Week 5

Total Miles: 28 Miles 
Average Pace:
 9:04 min/mile
Longest Run: 14 miles  – 50% of total
Speedwork: 2.8 miles – 10% of total

This week was spent waiting for my legs to recover properly from the Three Forts Half Marathon.
I’m surprised that race took as much out of me as it did, I kind of thought I’d be able to resume training as normal immediately afterwards, that’s why I opted for the half over the full distance. Boy was I wrong! My legs still feel like jelly now.

I skipped my run/swim/run session this week as I felt too tired. My legs felt like I’d probably trip over if I tried to run, let alone throw a swim in there as well. Aside from my Saturday afternoon splash about with my son in the small pool at Splash Point, that meant no swimming at all this week.

Workout of the Week

600 Breakdowns
(600/400/300/200) x 3 – 300m jog recoveries

Out of the sessions that I did manage to hit, Wednesday night track was probably my favourite.
As we’re now into triathlon racing season, our emphasis at the track is moving more towards fast reps to push VO2 max and improve running form. There’s nothing quite like running fast to focus on every aspect of your body position. Drills are good for concentrating on links in the chain, but actually pushing the pace makes you think about what your hips are doing, and whether you’re really pushing that ground away behind you.

The 600’s were really tough, and I think I still had too much of the HM in my legs to be able to maintain the pace I wanted in these. I dropped a few seconds on each set on these longer reps. But I felt great for anything 400m and under, hitting all my splits and putting in a good hard effort.

One of the session aims was “Exhilaration Not Exhaustion,” to enjoy the sensation of running fast. I reckon I was 50/50 by the end of the evening, great fun.

I popped out on Friday to do 10 miles which would have been fine had I not chosen a route that was 14 miles long. I accidentally ran up the Ferring Rife too which was midge central. Trying to run with your mouth closed after 11 miles is impossible and looking in the mirror when I got home, my face looked like a car numberplate after a 200mile motorway journey, covered in dead flies! (I promise you, I was not running that fast!)

Next week I’m hoping to get back to some sort of consistency, the balance of  speed/long/easy running is all wrong at the moment and I definitely need to get back in the pool.
I guess overall though, not a bad recovery week.

Over and Out.

March Training

I didn’t really have any goals as I kicked off March which was probably a mistake.
I’d set myself an arbitrary figure of 200 miles for the month on Smashrun – a great tool with some really useful insights into your running stats. I’m currently using this alongside Strava to satisfy the inner geek. But this magic figure of 200 was pretty much plucked out of the air, it wasn’t based on a plan, it didn’t take into account my February training. It was just a round number.

I got off to a good start though, and hit almost 4 weeks of good solid running. I’m still pushed for time at the moment so I only managed to get into double figures on a run twice.
Unfortunately, I lost momentum and in the final week, the wheels came off. I dropped down to a ridiculously low 5 mile total for the week. I put this down to not having clearly defined goals for the month.

The Numbers:

Mileage for the month – 150 miles
Biggest week – 41.6 miles
Longest run12 Miles (plus 5 miles – Double run day)

smashrun march

Positives:
My mileage did increase. Up by 21.5% on Feb.
I’m finding Double run days manageable.
My longest run was most of the 3 Forts HM route – in the dark, by headtorch and it was amazing. On reflection, the distance is probably appropriate for my weekly mileage.

The biggest positive for me though is my ability to maintain effort and focus during track sessions. This time last year I’d hit the halfway point during a workout and my thoughts would all be negative

I can’t do this, Its too windy, I’ll sit the next rep out, I’ll call it a day…

But I’m finishing track sessions strongly now, and I’m feeling hyped throughout, no demons on my shoulder whispering at me to stop. And these have been HARD track sessions, 1200’s and mile repeats, you soon know about it if you pace it wrong in one of these sessions.

Unfortunately, swimming hasn’t happened this month. Not even once.

I’m going to chalk the final week of March off and call it a training break as April is where my 3 month block starts for Breca Swimrun.

April goals:
Mileage: 175 miles
Long Run: 16 miles
Swim: Once a week
Race: 5k  – (‘A’ = 18:30, ‘B’ = Sub19, ‘C’ = 5kPB)

I’ve got the 3 Forts Marathon at the start of May and I’m still undecided on what to do. I can run it very easy and enjoy the scenery, the company, and get some miles in my legs. Or drop to the HM and race it. I’ll make a decision closer to the date, and base it on how well my long runs are progressing.

In other running related stuff – the beginners group I coach with ShoreFit Run Club finished their 0-5k course. And my wife and 4 year old son ran the Sport Relief Mile, raising £270 for charity in the process! This was a great opportunity for him to experience running on a running track, and now every time we drive past it he points it out to me as where he did his race.

I also passed my ITEC Level 3 Sports Massage Therapist exams and I’ll be posting more on that soon. I’ve moved on to Level 4 now which I’ll be tested on in April. Lots to learn, but have already picked up so much that I can use to help other runners, especially with regards to maintenance and injury prevention.