Swim Work Run
A double session today - first swim, then run in the evening
Morning - Swim
Distance: about half a mile
Drills - Zip and chicken wing
My first sesh since Saturday's swim camp, and I was determined to work on what we'd done. I basically spent a lot of time swimming up and down practising getting my body to roll more, and recovering my arm up the side of the body, rather than swining it around flat.
I found I was rolling almost too much, and felt quite seasick! I did however manage to do several lengths of about 17 or 18 strokes, so I'm pretty pleased with that. I'm looking forward to my lesson on Saturday and getting feedback on the changes I've made and more input.
Evening - Run
Distance: 5.5 miles
Time: 46:09
Surface: Tarmac
Shoes: 2100s with thin heel wedge
Av mins/mile: 8:23
I decided I wanted to get up to about 10k distance by the time I went back to the chiro on Saturday, so it was a case of quite a big jump since the last run (4.5 miles). I decided to go for it, and found a five and a half mile route by adding a couple of loops onto the last run.
My inner left knee niggled at first, but settled down fairly quickly, although on right sloping cambers it did twinge now and then. Left sloping cambers seem to suit it a lot more. The first mile or so flew by, and I got to the end of Mulgrave Road (about 0.9 of a mile) in 7:30, the fastest I've done it for ages (since pre-injury). I just felt an awful lot better than my previous run that had been quite hard work.
The next mile went easily, down to the roundabout, and then the climb up to the top of Howell Hill. After that, a big descent, which slightly worried me, but it didn't jar the knee too much. Then - another climb up Queensmead, but this did have a very steep downhill and I put the brakes on a bit to avoid too much hassle for the knee. The climb up after that was hard work, but it passed without incident, and before long I was heading back along West Drive - feeling fresh.
I ran out of steam a bit in Mulgrave Road (not sure why), but still kept up a fair pace. I thought I was on for an excellent time - sub 8 min miles, and nothing happened to change my mind for quite a while. I had actually gone down Worcester Road and was halfway back along Grange, dreaming of finishing in a smidge over 43 minutes (and therefore about 7:45 miles), when I remembered that I'd added an extra loop onto the route! This was done at a fair pace, to make sure I finished under 8:30 miles, and I finished feeling pretty strong.
The knee's now giving a few minor twinges, but hopefully will be okay tomorrow. The main issue on the run was the inner right quad being tense, but this was still a bit sore from Sunday's cycling. It's settled down now.
Morning - Swim
Distance: about half a mile
Drills - Zip and chicken wing
My first sesh since Saturday's swim camp, and I was determined to work on what we'd done. I basically spent a lot of time swimming up and down practising getting my body to roll more, and recovering my arm up the side of the body, rather than swining it around flat.
I found I was rolling almost too much, and felt quite seasick! I did however manage to do several lengths of about 17 or 18 strokes, so I'm pretty pleased with that. I'm looking forward to my lesson on Saturday and getting feedback on the changes I've made and more input.
Evening - Run
Distance: 5.5 miles
Time: 46:09
Surface: Tarmac
Shoes: 2100s with thin heel wedge
Av mins/mile: 8:23
I decided I wanted to get up to about 10k distance by the time I went back to the chiro on Saturday, so it was a case of quite a big jump since the last run (4.5 miles). I decided to go for it, and found a five and a half mile route by adding a couple of loops onto the last run.
My inner left knee niggled at first, but settled down fairly quickly, although on right sloping cambers it did twinge now and then. Left sloping cambers seem to suit it a lot more. The first mile or so flew by, and I got to the end of Mulgrave Road (about 0.9 of a mile) in 7:30, the fastest I've done it for ages (since pre-injury). I just felt an awful lot better than my previous run that had been quite hard work.
The next mile went easily, down to the roundabout, and then the climb up to the top of Howell Hill. After that, a big descent, which slightly worried me, but it didn't jar the knee too much. Then - another climb up Queensmead, but this did have a very steep downhill and I put the brakes on a bit to avoid too much hassle for the knee. The climb up after that was hard work, but it passed without incident, and before long I was heading back along West Drive - feeling fresh.
I ran out of steam a bit in Mulgrave Road (not sure why), but still kept up a fair pace. I thought I was on for an excellent time - sub 8 min miles, and nothing happened to change my mind for quite a while. I had actually gone down Worcester Road and was halfway back along Grange, dreaming of finishing in a smidge over 43 minutes (and therefore about 7:45 miles), when I remembered that I'd added an extra loop onto the route! This was done at a fair pace, to make sure I finished under 8:30 miles, and I finished feeling pretty strong.
The knee's now giving a few minor twinges, but hopefully will be okay tomorrow. The main issue on the run was the inner right quad being tense, but this was still a bit sore from Sunday's cycling. It's settled down now.
posted by XFR Bear @ 6:13 am
7 Comments:
Well done on the run. You did stretch, didn't you?
Sounds like a good run to me Bear!!
And your swimming sounds like it's being transformed!!
Yeah - definitely transforned, it's just at a bit of an inbetween stage at the moment. There are potentially good signs even with my half-arsed version.
It's going to take a while to make it "natural"
I guess it's a bit like learing to drive then - initially so many things to think about all the time - and at the same time - but the more you practise, the more it becomes second nature..
and your instructor is there to iron out any wrinkles in your technique...
Good on ya'...
The investment will stand you in great stead for Ironman
:o)
Hmmm.. that's made me think too - maybe I should thing about some lessons too - I know 2007 is a while off - but it can only help..eh..??
Bear you only did swim camp last week! It will take a while to make the swimming strokes natural. As Leon says it's like driving... I drove like an old lady (anyone who has been in a car with me will tell you I don't drive like that now!) for the first year of driving... not that I'm implying that it will take that long! But it will take time.
As for the run... jumping up a mile isn't that big a stretch really - the point is that you did a double session of training today.
Thing to think about as well, the cough-cold season is coming and schools are worst places for them... make sure you start with stocking up on Vitamin C and Echinachea. My cold/cough/sore throat has had me out for nearly 10 days as it is and my training schedule has gone to hell!!
Okay... done nagging. Well done today you!
:o)
I'm pretty much agreeing with you guys :o)
Blimey - a medic who actually thinks echan...ekin....that herbal cold stuff is not a load of bollox ;o)
Yeah, but you ain't a medic yet... they'll soon knock that out of you at med school!
;o)
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