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Half Iron Elvis
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elvis jones wrote: »Got up off my backside and went out on the club cycle this evening which involved a time trial.
Out to the start was 10k, i kept to the front of the group at about 33k pace.
1st split was 8k with smallish hills and very little wind.........13:34, happy enough with that and spent 90% of it on the aero bars. I started 6th and finished 1st with 30 sec between those starting.
We turned around and went back 3k and started a 5k split. Legs felt a little heavy but i pushed it and did it in 8:38. Once again i started 6th and finished 3rd, almost 2nd but my club mate kept her head down and stayed ahead of me.
Once all were together we headed back and it was another 10k and i stayed to the front. The rain came down and i pushed it to get back.
Overall 36k and i did most of it at a really good pace, happy with it and glad i went out.
Swim early after work tomorrow and turbo session ( which is really helping me on the shorter distances )
You were chicked!:eek:
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Your 18m pool is essentially the same length as my 20 yard pool, and it serves me well too. I love the pull buoy and think it's one of the best things you can do for distance swimming, especially if you will be wearing a wet suit because you will basically be letting your legs float (exaggerating a bit for effect here...but...) while your upper body muscles you through the water. You'll love the wetsuit - you'll stay high in the water with no effort and it will make you more hydro-dynamic to help you glide. Your time should be faster wearing a wetsuit - bonus!!! Good work to you!! 0
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Your 18m pool is essentially the same length as my 20 yard pool, and it serves me well too. I love the pull buoy and think it's one of the best things you can do for distance swimming, especially if you will be wearing a wet suit because you will basically be letting your legs float (exaggerating a bit for effect here...but...) while your upper body muscles you through the water. You'll love the wetsuit - you'll stay high in the water with no effort and it will make you more hydro-dynamic to help you glide. Your time should be faster wearing a wetsuit - bonus!!! Good work to you!!
I really enjoyed using the pull buoy tonight, i used it last year and hated it but i think my stoke wasn't right at all which didn't help.
If using the pull buoy is anything like the wetsuit, me likey:D0 -
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elvis jones wrote: »10k at lunch.
Since 2009 i've focused mainly on running long as it 1/2 or full marathon. With that i've done little or no speed work and my 5 and 10k times are awful:o
I decided to do 10k at lunch today split into two seperate 5k splits.
1st 5k was done in 27:34 which was ok when you think of running Dublin with traffic, the odd stop and that.
I stopped and walked for about 200m and headed back on the same 5 route.
2nd 5k was in 26:30 and i found it tough at times but kept up the pace as well as i could and pushed it hard for the final 500m.
So the total was 54:04 which i'm happy enough with and the two splits weren't bad one their own.
Off to work this evening so no training or football.
Plan for tomorrow is a slow 5k run at lunch and long swim session in the evening focusing on building non stop distance.
Are you doing much speed work Elvis? My 5km and 10km times were pretty poor and in reality still are but they improved hugely when I started doing speed work as part of the P&D 55mpw plan for Conn.
I got my 5km training PB down to 21mins approx, 10km training pb to 43ish and my HIM race pb down to 1.34. I know the increased mileage in training was important but I think the various speed work sessions in that plan made a huge difference. They cam be tough but the big advantage I found was that I could do a decent speed session in less than an hr over lunchtime in work.
Stuff like:
4-6 miles @ HIM race pace (or as close as)
1km intervals @ 5km race pace with approx. 500m recovery x 5
At least one session of strides per week - 100m + 60m recovery x 8-10 reps
Marathon pace runs
Oh and I'm firmly convinced that speed work helps you loose more weight 0 -
griffin100 wrote: »Are you doing much speed work Elvis? My 5km and 10km times were pretty poor and in reality still are but they improved hugely when I started doing speed work as part of the P&D 55mpw plan for Conn.
I got my 5km training PB down to 21mins approx, 10km training pb to 43ish and my HIM race pb down to 1.34. I know the increased mileage in training was important but I think the various speed work sessions in that plan made a huge difference. They cam be tough but the big advantage I found was that I could do a decent speed session in less than an hr over lunchtime in work.
Stuff like:
4-6 miles @ HIM race pace (or as close as)
1km intervals @ 5km race pace with approx. 500m recovery x 5
At least one session of strides per week - 100m + 60m recovery x 8-10 reps
Marathon pace runs
Oh and I'm firmly convinced that speed work helps you loose more weight
None really, i've done a few inverval session but starting it properly this week.
I really want to get my 5k and 10k times down, they are beyond awful
5k- 25:11
10k - 55:11
I plan to do the 1k intervals once a week and that 10k split. Add to that an LSR at the weekend to keep building my 1/2 marathon pace for the losr sheep.0 -
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I've way too much experience in the cancer department, so I'll just say I'm wishing you all the best and for you to keep a positive attitude. Life throws us things that suck sometimes, but you accept them, deal with them, and move forward in the most constructive fashion possible. If you need anything at all, feel free to ask. Good karma from across the pond heading your way.
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