Ain't nothing gonna break my stride....

pointer28 wrote: »

I get something very similar when the weather improves, my blood pressure tends to run on the low side and I get headaches and dizzy spells after a hard workout.

I usually drink a pint of water and electrolytes before a session in good weather and it seems to hold it off.

That's good to know. Must get me some electrolytes

Bulmers74 wrote: »

Great run Kate - looks like you've got to find a 10 mile race

Leinster 10 mile/battle of clontarf next month? *whistles innocently*

Monday:

Swim 2.5k

Warm up: 200 sw + 200 pb

Kick drills:
4 x 50 k with board
100 sw concentrating on keeping my legs close together and kicking straight from the hip
4 x 25 torpedo
Kick on your back, rolling shoulders and hips from side to side pause briefly when completely on your side. Head should not move, eyes on roof. Shoulder turns to your chin. Start rotation from upper body. Arms are by your side throughout the drill.
100 sw concentrating on good rotation
4 x 25 extension
Kick with body rolled on one side, one arm extended from the shoulder, other hand on thigh. Tuck chin in towards armpit and look down. Keep long streamlined position on your side, roll head to breathe when necessary. Change sides after each 25m
100 sw concentrating on good rotation
4 x 25 side kick
With both arms by your side, kick on your side for 25m. Head is under water in line with body. Rotate chin up to breathe keeping your head aligned with spine and body. Goal is to increase comfort until you need only to swivel chin to breathe.
100 sw concentrating on good rotation and kicking with my legs together

Stroke drills: 2 with pb, 2 without
4 x 25 elbow pause (single arm only)
At Point of entry, (in front of shoulder and between elbow and wrist of other arm), pause for 1- 2 secs then extend hand forward under water rolling shoulder and hip. Catch only begins when arm is fully extended and hand is a couple of inches under surface.
100 sw focussing on good hand entry
4 x 25 puppy paddle
Start with 2 arms extended in front of shoulders, hands under the surface. Start with right hand and turn fingers downwards, bending elbow and pulling straight back until hand is directly below elbow (at 90 degree angle). Imagine "fingers turning down over beach ball"hen turn hand and slide back to original position before switching to other hand. Elbow kept higher than hand throughout. Face in water.
100 sw focussing on good catch and pull
4 x 25 armpit
Keep one arm straight in front of shoulder, pull with opposite arm. Recovery is with high elbow and each time touch your thumb on your shoulder as it passes.Remember to rotate hips and shoulders. Alternate arms on each 25m.
100 sw focussing on high elbow in recovery

Cool down: 200 pb + 200 sw + 200 backstroke

Some things to note:
I find the drills much easier the 2nd time I do them
The torpedo was way easier today compared to Saturday
The arm extension is hard. Not getting my body high enough in the water the first time I did it each side and had to stop after about 15m. Second time was better and I didn't need to stop
The side kick was very good. I was very buoyant and breathing was easy
The stroke drills were much harder with the pb than without
I forgot the armpit was supposed to be one arm at a time
I felt like I was swimming better today

Run: 4.5m recovery

Neady83 wrote: »

That's unreal for a training run, I can only dream well done you

Cheers I was pretty chuffed with it but it's all relative .... that's slow pace for other people on here

Wednesday:

Run: Minute intervals with equal jog recovery

10 min warm up @ 8:08

Time|1 min|2 min|3 min|4 min|4 min|3 min|2 min|1 min
Pace|6:35|6:27|6:43|6:57|6:50|6:27|6:15|5:45

10 min easy @ 8:30

I wanted a run with a bit of quality today but nothing too taxing because my legs are still a bit delicate! This worked pretty well and I had to work hard but not too hard Had my watch set to time. The paces aren't too consistent but the wind was a killer in places and the faster I tried to go the more determined it seemed to blow against me!

Some great running sessions going on here! I'm sure its probably the same with the swimming but it may as well be written in Greek. Can't make head nor tail of half of it!;)

Great work K

RedRunner wrote: »

may as well be written in Greek. Can't make head nor tail of half of it!;)

Just thinking the same myself, although I was thinking Klingon or Swahili.

Some consistency though K, you're really racking up the time in the pool.

Friday:

Run: 4.2 m @ 8:21 w 10 x 80m strides

I had time to get this done before I went to work this morning which made me very happy Legs were a bit tired on the easy miles but felt good on the strides. Walk back recovery

Swim: 1.95k

Day 3
200m warm up
6*50 as (25 kick, 25 drill choice, 15s rest)
superwoman, thigh tap
torpedo, fingertip
one arm extension R, fist
one arm extension L, shoulder tap
side kick R, elbow pause L
side kick L, elbow pause R
2 mins rest
1,000sw TT (steady pace at start, up the pace towards the end)
In on 23:34
4*50 as 25 sprint, 25 easy, 10s rest
350 backstroke

I finished work at half one and I was kind of hungry so it was lucky I'd brought some cashew nuts and water to fill the gap! The pool is usually quiet at this time and I had the lane all to myself The drills went really well today. No swallowing water and my legs were a good bit higher in the water. So time to get stuck in to the 1000m. I had my watch set to alert after 975m so that I'd know when I was on my last length because the further I go the more likely I am to lose count. My plan was to divide this into 4 x 250m in my head so that's 5 up and down's and ideally I should be trying to increase the pace on every 250m. I felt like I was swimming very well today. Pacing wasn't perfect looking at the splits. First 500 in 11:34. Second in 12 even. Was hoping towards the end that I'd miscounted and my watch would beep a couple of lengths sooner than it did! Really thrilled with that time. The first and last time I did a 1k TT was back on the 19th of January. 31:49 was my time and it was hard work. I know I've improved a good bit since then but it's nice to have the improvement quantified! Big thanks to Kurt My arms felt so heavy on the first 25 sprint after the TT but they were fine after that

23:34 wow great progress! I wonder if AKW could beat that Or Warren for that matter!

Well done Kate

AKW wrote: »

Here MCOS you dropped these....

I'd say he did that on purpose

Sunday:

Swim: 2.1k

200 easy
6 x 50 drills
100 sw
200 pb
300 sw
300 pb
200 sw
100 pb
4 x 50 (25 sprint, 25 easy)
200 easy

The pool is usually bleugh at the weekends but I didn't want to run so I figured if I headed to the pool in the morning it might be quieter. But then I slept in till 8:45 and that kind of scuppered that! Still I got there at 11 and it wasn't too bad thankfully. I think the clocks going back might have had an effect. I wanted this to be a recovery swim with nothing too stressful. There was only one other person in the lane when I started and he was an elderly guy doing a doggy paddle so I chanced doing a few drills. I don't really like doing drills when the lanes are busy cause I find it hard to concentrate but these went fairly well. The main set was easy and I was almost finished by the time the pool started to get busy.

I've had a good week training wise. My swimming is improving all the time and I'm really enjoying it and it's definitely benefiting my running and my overall fitness. I bought myself a book as a reward. I love books. I have a kindle but I don't like it as much. I like the feel of a book in my hand and turning the pages. Can't do that with a kindle

Weekly totals:
Swim: 11.7k
Run: 36.6m
Core: 3 (80 min)
Planks: 4 (13 min)

SamforMayo wrote: »

Super training! Which book? I'm addicted to books, could nt be bothered with a kindle!

Suite Francaise. Fictional novel set in 1940. I love novels set in WW II

It was written by a Russian woman who died in Auschwitz and it was later translated from French by an English woman. I got it in Tesco ( Tesco is actually good for books )

career move wrote: »

Suite Francaise. Fictional novel set in 1940. I love novels set in WW II

It was written by a Russian woman who died in Auschwitz and it was later translated from French by an English woman. I got it in Tesco ( Tesco is actually good for books )

great book, some really powerful scenes in it... especially when you think of the author's fate...

where do you get time to read with all that training!?!

annapr wrote: »

great book, some really powerful scenes in it... especially when you think of the author's fate...

where do you get time to read with all that training!?!

Ha it's time I could be using for something productive like study or housekeeping!!! Ah well maybe next week

Monday:

5.3m @ 9:56

Started out ok but felt very tired after the first easy mile so the run was downgraded to a recovery run. It was really wild and windy but warm. I only had a t-shirt and shorts on. Didn't get time to swim today unfort.

Tales from the farm: Do not wear welly boots that are too big for your feet when walking through deep mucky ground because what happens is, the boots get stuck and one ends up faceplanted in the mud!