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Sub 3 Muffin Man
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18-10-2012 10:12pm#1
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Apart from a few lovely dips in the Med, I took 2 glorious sugar munching weeks off exercise after Barcelona. It felt suitably gluttonous even by my own Muffin Man Standards. Enough sinning to fill a few pages of the confessions thread! Last week I started back gingerly with a couple of easy short runs and my mothers bodypump class which left me positively aching for days afterwards. I got a short swim in too and felt like a rusty ship's anchor.
So far, this week has been a little better but still not good.
Monday: 12.33km easy run with a mate including 5*30 second cadence drills. Avg pace 4:54, HR 147. Enjoyable run nattering. He is aiming for the GLR too and has taken on some American Coach. I'm taking the self coached approach so it will be interesting to see how this pans out.
Tuesday: Its a good morning to swim at the Arena as its quiet. A straight 6*400 off 7:30 in on 6:43/6:42/6:28/6:33/6:33/6:56. I paced the first 2 like a warm up and pressed the next 3. I died a death on the last one. Generally felt like I had no length, no power, no roll, legs sinking etc etc.. The Barcelona swim is still a mystery to me
Wednesday: 13.71 sodding km in the rain. I felt drained of any energy. The breeze felt like a gale, inclines felt like mountains. I checked my cadence a couple of times and was plodding along at 82bpm. It was a struggle just to complete this run. Pace 4:56, HR 153. I just couldn't keep the HR down.
Thursday: 20 minutes on the rowing ergo at 1:55.6/500 and 22spm, power 226w avg. Steady piece pushed towards the end. Its about the limit of what I can muster on thedreaded machine at this point. 40 minutes on the treadmill followed. It sucked. I hate the treadmill. I struggled for the first 25 minutes but then just HTFU'd and stayed on the thing. Pace 4:30, it felt extremely laboured. Next up 45 minutes yoga. My quads were a little shot from the machines which made some of the poses even shakier than usual. I lacked concentration for this class and fell off balance a few times. I'll get it back. Overall an ok workout. I felt the impact on the core which is good
Muffin Man weighed in at 79.4kg last week. Still getting the sugar fixes but reduced the volume. 72kg is the very ambitious target for the Great Limerick Run in May. I've never seen the scales read anything under 75.5... :cool:0 -
I'll get onto the mods on the A/R forum and see if they will allow you move your log back! Don't hold your breath now but I'll put in a good word for you
Did you follow a marathon specific program for Berlin? Are you going to race anything shorter like 10k/10 milers or halfs in your build up?0 -
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shotgunmcos wrote: »The main goal of the year however is on June 7th. Caz and I will get hitched!!
Excellent. Delighted for you both. Will Oakley be sponsoring the event? (HM flashback :rolleyes:)
Nice targets so enjoy the challenge 0 -
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@RQ - Yes run focus but its a multi sport log really
@KC - Sound running advice as ever KC. I don't intend to treat Donadea as a goal, even though its my first 'ultra'. Its simply a benchmark to get the running volume up. The only aim is to complete it as a nice comfortable pace and finish it hungry for a go at Limerick. I'll taper for a week and resume training within a week.
Swim Squad
Its been weeks since I swam with the morning group and I knew this would not be fun. The gang has since swollen to take over 4 lanes. I thought about dropping down a lane when I saw DaveR1 get in but figured I'd just suffer my way through it. Suffer I did.
600m warm up including some catch up drills. Then...
8*50m max effort off the bat!! Way to toast us before the set even starts!
It was carnage after that.
5*200m off 3:30 and 6*100 neg split off 1:45
4*50m 'recovery' as 25 kick 25 backstroke
2*100m max effort off 3. In on 1:23/1:23
100m swim down
3,100m total
I felt OK on the initial fast 50s but the 200s were a case of hanging on for dear life. Not that I was hanging onto the fish, they were gone. I swam in no mans land between them and the pack. I made the RTs with maybe 10 secs to spare but I could feel my pulse through my neck. It was supposed to be endurance 2 effort :rolleyes: The 100s were not as bad but I was wrecked after them. The kicking recovery 50s was no recovery and my heart was still racing ahead of the fast 100s. I basically muscled through them. The Coach smiled when he called for a PB +5 sec effort. I nearly burst a blood vessel getting within 10 secs on the second rep. Despite the suffering I did the 100 swim down with as good a form as I could.
I had this evening free and was going to go to the running club interval session. I only get to attend once in a while and try to seize the opportunities as the come. The session plan was speed reps of 45 and 90 secs. I don't think my legs are ready for that yet, plus the swim this morning toasted me proper... The joy of being self coached. No pressure... yet
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Short one
2 swims: 5.5km
4 runs: 55.8km
1 row: 5.2km
1 yoga class
3 weeks from Barcelona. Recovery done now, time to embrace the winter training. I wanted to run today but after 1.5 hours of back twisting forward, backward, sideward and combo trampoline summersaults with shotgunjunior I chose to lie on the couch and allow my vertebrae click back into place. Its been 3 weeks since I sat on a bike. Thats the longest absence since I opened my knee after running down a steep wet trail in 2009. The tired tri bike has been disassembled and tidied away for the winter and spring. The muddy mountain bike cleaned, checked and moved to the shed for the odd commute and trail fun over the winter. The reliable roadie hasn't been touched for a few months so that was given some TLC and moved to the attic along with the turbo for some post long run spin downs and the occasional group cycle.
I got some new toys for the pool since I'm the only pleb down there without them. Fins to practice and strengthen my kick. A pullbouy to eh, I'll figure out something to do with it. A pair of paddles as I've seen the fish use them and was enthusiastically informed one morning they help build swim specific strength and give you a heightened feel for the stroke. The only thing with the pair I got is that they look like shovel heads in comparison to the tidy ones I see scattered on the pool deck. I'll try them out this week if I can work out what to do with the tubing :rolleyes:
The other bits were some shoes. A pair of Adidas that I tried out yesterday. They feel different to last year's Supernovas but that may be down to being new and having normal laces instead of stretchy lock laces. The other pair I have to break in are a pair of Asics DS Trainers. A bit annoying though as I had only bought my first pair of DS Trainers a couple of months ago and left them in a transition tent in Spain :mad: I've since emailed in hope.
Right then, on with the Muffin Man goes sub 3 mission! Hmmm.. speaking of Muffin, Caz has a banana bread in the oven... 0 -
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Solo Swim Session
Its fun and rewarding to drum up your own set and then execute it
200m swim
200m pull buoy
100m swim
200m power paddle
100 swim
5*400m off 7:30 in on 6:26/6:25/6:23/6:25/6:28
4*100m kick with fins
100m breast stroke
3,300m total
The warm up with the toys was interesting. I opted to swim 100 after the pull and paddle to feel the effect of them. After the pullbuoy I really noticed the weight of my hips dragging and the drag of my legs sitting lower in the water too. I took the paddles very easy. The speedo power paddles are very large and I instantly felt the workload on the shoulders. I had researched their use on you tube and taking a broad sense of the advice, kept it easy. The 400s were at the high end of aerobic in that I was working hard without hitting red. I thought I probably should be going off 7 if I could hit them all sub 6:30 but I'll leave that jump until I'm a good deal fitter. That won't happen on 2 swims a week, which I deem as a bare minimum to maintain current form and fitness.
I wanted to go for a run after work but a hellish day at the office followed by a call to babysit my crazy niece afterwards killed that ambition. I also hit a low and made 3 visits to the vending machine too after 2 weeks clean
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shotgunmcos wrote: »Weekly Objectives:
2 Swims intro tech in one session
6 runs and circa 70km
Run drills
Longer easy row
Actual
1 Swim 3.3km
2 Runs 32.4km :mad:
For various reasons I have nothing to report for the last 4 days of the week The 'Prep' phase of this chapter hasn't been good but I'm positive still
I'm drawing a line under it as no point complaining about what is not done
_________________________________________________________________
Onto Winter Training then...
Weekly Objectives
2 swims - 1 group, 1 solo work + drills - target 6km
6 runs - 3 easy, 1 session, 1 long, 1 short tempo - target 70km
2 hours S&C with row, yoga, run drills,
Ideally a short easy bike spin too
Medium Easy Run
I generally like Autumn but it got dark very early today and it was wet by the time I hit the road. A northerly breeze made it feel cold enough to stiffen the knuckles and turn on the nose tap. I had been feeling rather ashamed of myself after stepping on the scales 2.1kg up on last week knowing it was sheer sloth. I did spend most of yesterday on the couch watching James Cracknell documentaries of his incredible adventures which didn't help. Couple that with an eye on the DCM tracker this morning however and I was suitably motivated I had to check the ego though and rein the effort back to a controlled base development. 2 laps of suburbia. 16.24km at 4:47 pace, HR 144. It felt ok for an hour but unsurprisingly finished somewhat laborious. Nothing but consistency will get the fitness back. No more excuses... 0 -
Tempo Reps
12.51km including 4*1km at tempo effort with 3 minutes recovery. My legs are not up to interval pace yet so I used a tempo effort to keep a sort of lid on the first intense session in a long time. I ran easy for 15 minutes to warm up then got stuck into the work. It was cold but I wasn't long heating up. The reps
3:53 - avg hr 163
3:52 - avg hr 165
3:53 - avg hr 167
3:51 - avg hr 169 - max 174
Overall it was a good session but I felt a little stiff from the run drills I did before yesterday's run. Particularly down to the lunges I suspect. The effort was steady enough but the cardiac drift shows the lack of fitness. I finished the last rep at the upper end of threshold. The DS Trainers felt very good for this run too. It felt like a bit of a shock to the system but will be nothing compared to the shock it will get this weekend...
I had intended to do a cross country run on Saturday for a bit of craic. I had my eye on the 6km beginner event as I've never done XC before and am in no shape for a race. This was all good until the club bumped me up to the 10k event into a team for the Senior XC County Championships aka the deep end :eek: I'm expecting this to hurt and anything better than coming dead last and falling face first into the mud several times will be a result. Although it might not be a bad idea to do so to hide my blushes as I trail in long after my team mates 0 -
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Swim Squad
Had several comments like "welcome back", "well stranger?" etc... A fair indication that my absence was noted. Looking back on my diary I have averaged 1 swim per week for the last 8 weeks. As stated earlier in the log, 1 swim is enough to limit the loss of form and fitness, although you will still lose both. 2 swims is minimum to maintain where you are in terms of form. 3 swims to maintain or gently progress fitness. I thought about hopping into the next lane with 1:55/100 RTs but the Coach eyed me suspiciously enough to stay put in the fast lane. I joined the tail of it and struggled from there...
10*50m easy including sculling drills
7*200m/100m neg split of 3:30/1:45
8*50m hard off 1:20
4*50m breast stroke
4*50 kick with fins
200m easy
3,500m total
The fish, DaveR1, the Tecnician and some tiny young wan bolted off and did their own thing finishing the 200s almost 50m ahead of me. I hung onto the feet of the only other girl and barely made the RTs for the main set. I mean, I struggled to hold 1:40 pace throughout. It almost felt like a continuous swim. To make matters worse, a slight niggle I had in my right shoulder over the last 2 months seems to have gotten worse and was quite stiff and sore afterwards. The 50s max effort killed me and I barely hit 39s for them. DaveR1 summed it up afterward when he looked at me and said with a smile "you can tell you are way off form!". Not only was I way off the pace but this was confirmation that my stroke had gone to pot also. Its depressing how fast you can lose everything you worked hard for in the water :mad:. The Coach knew the young wans name and said something to her as she hopped out. She was clearly one of the superstar fish using our set for "recovery" :rolleyes:. My only consolation was that my nemesis, who was equally absent recently, was swimming in the next lane...
Medium Base Run
Another 2 laps of suburbia side stepping groups of tiny ghouls, witches, mad scientists, clowns and monsters. Thankfully no flying eggs this year but I kept away from punk land. It was cold out, misty too with the moon bright but half shrouded. Good eerier conditions then for a Halloween run. 16.51km at 4:44 pace, hr 144, cadence 84 again. Lap 1 felt good, I kept base endurance effort comfortably even on hills. My first cadence check was 85, progress! Lap 2 was less comfortable. The cadence checks dropped to 84, the pace dropped right down to hold the effort steady on hills. My calves and hips felt tight and I was working too hard for this zone for a finish. Maybe it was down to actually hitting sessions this week . One thing is for sure, Saturday is going to be a trip to Sufferville.
I was barely in the door when the little scary motley crews started to call. I basically sweated into the first couple of witches hats. A couple of boys then thought my psychedelic yellow green runners were the coolest things they had ever seen. They actually lost interest in the fist fulls of marshmallows and jellies I was holding to get a better look at the shoes! The Adidas definitely do not feel as good as the DS Trainers. I liked the 2011 model of the Response shoe but the 2012 version feels stiffer and harder. Maybe I just need a few more runs to break them in... 0 -
Short Easy Run
I meant to do this first thing this morning but slept in. What greeted me at lunchtime was my penance! I was barely out the door when a sudden squally turn of conditions kicked up a headwind that blew wet leaves off the street into my face. An icy torrential shower accompanied it and I was both frozen and soaked to the bone within minutes. I strongly considered turning back but pressed on thinking I was about as wet as I could get anyway. Thankfully the sun came out just as suddenly after a few more minutes to thaw me out. It was just 8.15km at 4:46 pace, HR 141. Controlled, but I felt stiff and tired too and will be glad for a break tomorrow. My legs need it.
Row/Yoga
Driving over to the Arena in the rain, I was happy to have the run done. I just could not have faced the treadmill in a sweaty gym again. I hit the gym nonetheless to cross train on the concept 2 rowing ergo. 30 minutes at 1:56.9/500m and 7.7km later and I was toasted. I held a steady pace for 25 minutes then built it to the running equivalent of 5k pace. I tried to do a few chin ups afterwards but managed just 4 before my sweaty palms failed me. I was a bit early for Yoga so did 15 minutes stretching. My legs appreciated it. The tecnician "the instructor's favourite pupil" showed up along with some other athletes for various sports, which meant the ante was raised. Poses held for.that.second.loonnnger. I pushed them this week until the limbs shook. I'm determined to improve my flexibility and core strength. It is part of becoming a better runner... or so I'm told :rolleyes: Anyway, I sweated a lot and enjoyed it in a kind of sadistic way. As hard as yoga can be, you always feel smashing afterwards 0 -
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Swim Squad
Large group down again. The only fish was the technician and no one wanted to follow her as it essentially meant watching her bubbles vanish and leading out the pack. I hid for the first quarter of the main set before I was discovered. I spent the rest of the set chasing the technician in vain. My stroke felt better than last time though. Same RTs and was getting more rest. The choice stroke wrecked me again but at least I can make a full length of breast stroke and back stroke now
Session
10*50m warm up including drills
8*50m hard in on 37-38
3 sets of 2*100m/200m/2*100m
6*50 choice strokes
Griffin100's 15 minute challenege*
50m easy
3,600m total
*Griffin100's 15 minute Challenge was grand. 5 minute kick with fins 275m, 5 minute treading water, 5 minute kick with fins 275m I need the kicking practice anyway so treated this as part of the session. Some of teh gang though I was in trouble treading water in the middle of the lane! 0 -
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shotgunmcos wrote: »Short Easy Run
I meant to do this first thing this morning but slept in. What greeted me at lunchtime was my penance! I was barely out the door when a sudden squally turn of conditions kicked up a headwind that blew wet leaves off the street into my face. An icy torrential shower accompanied it and I was both frozen and soaked to the bone within minutes. I strongly considered turning back but pressed on thinking I was about as wet as I could get anyway. Thankfully the sun came out just as suddenly after a few more minutes to thaw me out. It was just 8.15km at 4:46 pace, HR 141. Controlled, but I felt stiff and tired too and will be glad for a break tomorrow. My legs need it.
Row/Yoga
Driving over to the Arena in the rain, I was happy to have the run done. I just could not have faced the treadmill in a sweaty gym again. I hit the gym nonetheless to cross train on the concept 2 rowing ergo. 30 minutes at 1:56.9/500m and 7.7km later and I was toasted. I held a steady pace for 25 minutes then built it to the running equivalent of 5k pace. I tried to do a few chin ups afterwards but managed just 4 before my sweaty palms failed me. I was a bit early for Yoga so did 15 minutes stretching. My legs appreciated it. The tecnician "the instructor's favourite pupil" showed up along with some other athletes for various sports, which meant the ante was raised. Poses held for.that.second.loonnnger. I pushed them this week until the limbs shook. I'm determined to improve my flexibility and core strength. It is part of becoming a better runner... or so I'm told :rolleyes: Anyway, I sweated a lot and enjoyed it in a kind of sadistic way. As hard as yoga can be, you always feel smashing afterwards
Nice erg session there, I must get into U.L. to do some cross training of my own. when are the yoga sessions on Mike and what is the story with them, do you have to pay up front for few sessions? or is it pay on the night? is it only for tri club members?0 -
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@BUACHILL - group swims def the way to go, brought my progress along a lot. Bear in mind though that the group swims will plateau eventually but many ways to progress further by leading out your lane, moving up a lane, doing a similar set on your own...
@Trig1 - Its my Mum's class and she does Wednesday morning 0715hrs. Thursday 1915hrs and Saturday morning too. Its pay as you go. I do the Thursday class, usually get there for about 6 so I hop on the erg for the cross train. The erg, I have found, will help swim fitness too
@Kurt Godel - I'm going to use a hybrid of 3 resources.
1. - The best of Boards advice (I've checked all the sub 3 marathon blogs). Seems the staple, 3 easy/base runs, one tempo, one intervals, 1 long easy/progression is the general diet. Use your own spices and seasoning
2. - The running club Coach. A Coach has moved to our club from another well established club and I trust his advice as he has facilitated plenty of runners I aspire to. He also advocated more mileage and keeping most of it at base intensity even during the marathon phase.
3. - P&D. I've just bought the Advanced Marathon Book so I'll use it as a general guide. BTW, I also bought the Swim Smooth book and its superb! I highly highly recommend it.0 -
shotgunmcos wrote: »@Kurt Godel - I'm going to use a hybrid of 3 resources.
1. - The best of Boards advice (I've checked all the sub 3 marathon blogs). Seems the staple, 3 easy/base runs, one tempo, one intervals, 1 long easy/progression is the general diet. Use your own spices and seasoning
2. - The running club Coach. A Coach has moved to our club from another well established club and I trust his advice as he has facilitated plenty of runners I aspire to. He also advocated more mileage and keeping most of it at base intensity even during the marathon phase.
3. - P&D. I've just bought the Advanced Marathon Book so I'll use it as a general guide. BTW, I also bought the Swim Smooth book and its superb! I highly highly recommend it.
Good stuff. I used the P&D (55mile first, 70mile second) for both my sub 3 attempts, found the book very useful indeed. Its a marathon bible. The Boardsie advice does seem to distill down to those three (or four) key runs a week, filled with easy/cross/spicey stuff. FIRST just fills the spicey with swims/bikes, from what I can see.
Anyway, I'm gonna be real interested seeing how this log goes, whatever program you decide on. I'll steal a look at SwimSmooth, that book keeps coming up in conversation!0 -
Limerick Senior Cross Country Championships
My first go at cross country! I was anxious about it since I was on a team and the other 3 guys are all much better runners than I. It was a 10k event and I didn't want to let the team down. I met the guys and we jogged over to the start in the back fields of UL. The ground was very soft and muddy. It was cold and dark clouds threatened rain too. 30+ serious looking runners gathered for the start. I recognised enough of them to start at the back of the group. I got some advice from one of my team to take it steady. 10k on mud was a lot tougher than 10k on road.
I heeded the advice and watched practically the entire field bolt off ahead of me. The route was 5 laps of the perimeter of some fields including a steep muddy bank to be negotiated on each lap. My Garmin had acted up earlier so I was running on feel. Within minutes the cold air pinched my lungs and my heart rate was beating through my chest. I thought I had gone a bit hard on the first lap and settled. I wore Innov8 Mudclaws and they really held their own on most of the course. Some of it was just Wellington territory!
The field had spread out by the second lap and I thought I was about 20th. I would have taken that there and then as my expectations for the race was simply not to come last! I passed 2 more gradually on the second lap but my 3 team mates were way ahead. We had one running in the top 10 and the other 2 were together in a small group a few hundred meters ahead. I found the 3rd lap mentally tough. There were 2 more runners between me and my next team mate with about 100m separating the 3 of us. I recognised the West Lmk AC guy ahead and knew I was quicker than him on the road. He seemed a lot stronger in the mud though. Half way through the race my calves and quads were really feeling it. We also had a heavy hail shower to contend with. The muddy bank almost brought on cramp at one stage but I was determined not to let the gap get any bigger.
We stayed in these positions for the third lap until I noticed the guy ahead pushing to reel in the Lmk AC vest ahead of him. I pushed too to hold the gap steady. In doing so I actually closed it and half way through the 4th lap passed him. This was where it started to really feel like a race rather than running for a time in a road 10k. I knew that positions mattered for the team event. He stuck to me though and sat on my shoulder. Damn! Had I moved too soon when I was tracking him nicely. I maintained the pace hoping to shake him and passed his hare in the process. Lap 4 was really hurting now. My quads were screaming at me to ease off. I thought great now was someone between West Lmk and me and perhaps I could open a gap. I had learned already how hard it was to bridge just 30m!
At the end of lap 4 though he was there again and passed me! The gap was growing by the second until I dug in. I gritted me teeth and pushed passed him again. I knew there was going to be a hard finish. We hadn't lost the Lmk AC vest either! On the long straight on a back field with half a lap to go I pushed again. My heart rate was racing and I wondered how long I could do this before I blew up. Had I gone too early again? Unbelievably I was reeling in one of my team mates. He is 4 minutes faster than me over a road 10k! I pulled up beside him before the bank for the last time. I stumbled on the bank and he pushed ahead. I looked back and saw the 2 boys holding a 20m gap and battling each other. We had 300m to go...
Before the final 150 stretch, the firmest part of the course, you had to run back down the steep bank. I wasn't going to match my team mate's kick but I didn't mind. I just wanted to hold off the 2 chasers. I was all out with 60m to go and glanced back to see the 2 had started to sprint. I immediately sprinted and beat them to the line for 15th position. 6 seconds separated the 4 of us and I had my hands on my knees, spent!
I felt like I had run 10 miles rather than 10k. The coach seemed happy with our performance. The winner pulled a minute clear of the rest and did a 35 :eek: I ended up with 41:02 just 2 seconds off a team mate scalp that would have shocked me. It took 20 minutes to shower the mud off my runners and myself. I headed up for the tea and sandwiches and learned about the intense rivalry between Limerick clubs. It was a great experience, very tough but very rewarding too. I was happy with my performance and was very surprised when we got Bronze! It was our club's first men's team medal at a county championship ever Sweet!! 0 -
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@Ceepo - Thanks. Yep Coach is JC. All 3 of my team mates have come over from WLAC. The ladies sweeped it alright. They have a strong team and Liz Hussey on board to make it even stronger too. XC is the real deal. I remember you telling me about it up in Portlaois. I'll definitely do it again. Colm had a comfortable win. He is unreal when he decides to do a bit of training and race hard. If only he committed to something properly!
Short Easy Run
I would have liked to get a short bike done today to spin out the legs but there was a lot to do. It was late by the time I hit the road. It was wet and cold but I suppose its something we must get used to for the next few months. 11.4km at 5min pace. I kept it very easy. The legs felt stiff but turned over. I had a bad stitch for most of it which was my own fault for scoffing apple tart before I left :rolleyes:shotgunmcos wrote: »Weekly Objectives
2 swims - 1 group, 1 solo work + drills - target 6km
6 runs - 3 easy, 1 session, 1 long, 1 short tempo - target 70km
2 hours S&C with row, yoga, run drills,
Ideally a short easy bike spin too
Actual:
2 swims - 7.1km including the 15 minute mash up challenge
6 runs - 76.91km substituting XC race for long run
1 row - 7.7km
Yoga, run drills, flexibility - 2 hours
Weight Check: 78.4kg - -1.0 from last check
Much better week. I'm happy to hit the run target and delighted with the race The second swim felt a little better in that I had some sort of feel for the water. The 30 minute row left me with blisters which is shocking but it has been a long time since I rowed or used the machine. Caz got her Marathon sub4 quest started with a couple of short easy runs. We both have a long way to go!
New Weekly Objectives
2-3 swims
6 runs - similar to last week but with a long run and 80km total target
2 Yoga sessions
Do my own 15 minute mash up challenge to see if its doable in the time
Maybe do BTH's zumba challenge0 -
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Short Easy Run
It was late when I got out and I had a slight stitch most of the way around because it wasn't long after eating. Lovely night again for running, not too cold, dry and hardly a breeze. Just 9.5km at 4:46 pace, hr 140. I felt like running more which is a sign that it was easy enough for easy I'm digesting the P&D book but flicking through the plans it looks as though I'll use the bones of the 55-70mpw plan. It has precious all speed work though so that's one area where I'll change it up a little. The 18 week plan will start in January after 8 weeks base and I'll split it something like 8 week speed/10 week specific marathon. I'd look to do a 10k or 10 mile towards the latter end of the 8 week block and another 10k and/or half marathon in the 10 week block. It all depends on available races. Apart from that I'll incorporate some hillwork, swims and cross training. 0 -
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Aerobic Swim
Cross training day. Intended a swim, row and yoga. However woke up at 4am and couldn't get back to sleep. Mind in overdrive. I was up anyway so took my time getting organised and had a coffee and a banana with peanut butter spread on and honey drizzled over. I've converted to a new peanut butter from Peanut Butter & Co from New York. 99.5% peanuts and nothing added I digress. The swim was a straight 3,000m easy.
Metrics
Average Pace 1:42 - I have ambitions of a 10k swim and this pace would get a sub 3. I'd have struggled to do another km this morning so another 7 :eek:??
Its a metric I'll use to see if I can maintain the pace as I progress distance in the new year.
SPL - strokes per length (50m) 19 strokes average (19 cycles so 38 actual strokes). Not the worst but I was passed by the waterpolo fish about 10 times and he was holding 30 strokes per length :eek: We chatted about metrics afterwards and this is one to monitor too. Ideally you don't want your stroke to be shortening as the swim goes on so an even 38 would be better that starting at 36 and finishing at 42.
SPM - strokes per minute. I watched some swim smooth videos of leading PRO IM females. At their "all day" pace they were at 58spm. I averaged 44 spm in the pool. Waterpolo fish disregards this metric as you spend 3-5m of each 50m gliding.
SWOLF - the number of strokes you take + seconds per length. I averaged 70, 19 strokes + 51 seconds. I'll disregard this metric as I count my strokes as 38 so this just puts me off, plus the garmin measures this as an actual efficiency score too.
Efficiency - average 35.54 for the 3,000m. It based on a similar calculation relative to 25m but its an easy metric to guauge, lower is better.
In summary - pace, stroke count and efficiency will be used to monitor the aerobic swim progress, or lack thereof
I was wrecked after work and knew that if I did a row and yoga I'd be home late, eat late, sleep late and probably miss the swim in the morning. I prioritised the swim and bailed on the cross training 0 -
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Assuming you start each swim lap with the same arm, that means for every 100 meters you take 20 strokes with your lead arm and 18 strokes with your non-lead arm. Just thought I'd give you something else to worry about at 4am.
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