First winter block done

Since my last blog I have now ran for the past five weeks generally including two sessions and three runs per week and I am now on an easy week.  It's a good job as I twisted my ankle on Sunday during my long run.  I managed to carry on for another 4 miles so it isn't the worst I have ever had.

My easy week has consisted of:

Monday - Rest

Tuesday - easy swim

Wednesday - swim drills

Thursday - short swim (400m P.B. though!)

Friday - plan is easy swim and easy 30 min run

Saturday - plan is back to grass session

Sunday -  plan is 40 min easy run and easy swim

Monday - back to normal

The previous two weeks I progressed to running five times a week....3x1220m road reps (mondays) of which I ran 10 seconds per rep quicker on the second week and Sunday runs have reached 50mins mins.

I have been so surprised at my aerobic fitness.  Considering I am not a person who ever ran more than 35miles a week I am now feeling fitter and faster over the longer distances than I ever have done.

Over the past two years I have literally done a couple of weeks running here and there, no more than 20mins at a time as my foot pain was just not going.  Total amount I ran was about 120-150 miles in two years. 

I mopesed around for a few months and then started swimming just over a year ago. 

I also started doing sessions on the spin bike about a year ago also, training to Sufferfest training videos and some rides on the roads.  As I said my last two runs have been 50mins with one at 6.24 pace and one at 6.11 pace.  This is so unheard of for me and i don't know where it has come from and it all felt comfortable.  I can only assume the 60 and 90 min swim sessions 4 or 5 times a week and the bike training twice a week must have something to do with it.

So looking forward I feel quite optimist that I will be able to do my first cross country race in the new year.

Swimming seems to be going well although it stills feels as unnatural and strange as when I started last year.  Today's swim main set was 2x400.  I swam 5.26 for the first 400m which felt comfortable and was a PB by 13 seconds.  I was looking forward to the second rep as I always take the first half of sessions well within myself and was hoping I would go under 5.20.

However during the 7 mins rest I started feeling faint.  The atmosphere at the pool was very warm and the water at Moss Side pool is warm.  I also didn't have a drink with me so...stupid I know!...I think I was dehydrated.  A leason I should have learnt from last time when I did faint in a warm pool's changing rooms.  So I didn't risk it and took my shower early.

I will now be documenting all my food and drink intake from now on so that my coach can access if I am missing anything as it will be important if I want to move forward with training from now on.

Things to concentrate on over the next six weeks:

Consistency in my running

Don't neglect rehab

Strides in spikes

Rotation in my swimming

One Sufferfest a week on the turbo

Stretching

Check out Sufferfest videos if you want PAIN PAIN and more PAIN!

I will beat my ass today to kick yours tomorrow. IWBMATTKYT.

Outside of training I have been to watch Manchester United's home games and also attended Revolution @ Manchester Velodrome.  Great night and a privilege to watch World Road Champ Mark Cavendish along with Geraint Thomas, Dave Daniel and the official retirement of Rob Hayles.

I have my birthday next week, not something I have ever celebrated or wanted a fuss over but I think my boyfriend might have booked somewhere in Alderley Edge this year so I suppose I will have to drag out something half decent from my wardrobe.  I hate fuss! But I love fussing everyone else!

Happy Birthday to Laura Davenport!!

Keep training

Louise

xxxxxx

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Back training with Sale Harriers

After nearly two years since the last time I was able to go down and train with my group I finally turned up again. After a few double takes from my training mates Mike Rimmer and Tom Lancashire it was nice to be back.
I was feeling a little nervous as I didn't want to feel sluggish or unfit as I would have been disappointed that all my cross training I had been doing was a waste of time. Thankfully I felt like I had never been away and although I took the road reps steady I felt flowing and my normal self.
First session back was 3x800 loops of Manchester City's car park, whilst the rest if the group did 4 x 1200s.
Next week was 3x800 loops but this time my training partner Donna Jones was there so I added up going about 10 secs a rep quicker but still felt comfortable.
I've also started Saturday sessions with the group at Manchester Uni Fields which is the best place to train ever for grass loops as the ground is so flat and there are no holes to look out for. So first week I took it steady again, 3x1mile reps with plenty of recovery, the next week I did 4x 1mile reps with 4mins recovery around 5.30secs. I was on my own for this session as everyone was racing at the National x/c relays. I then followed this up the next day with my first 'long run' in two years. Admittedly it was only 45 mins but I have never been one for doing much more than an hour anyway.
Tonight I have my third road reps session so hope to add an extra rep tonight.
Touch wood I am not struggling with any injuries at the moment, although I am having to manage a tight tib. post but it doesn't seem to be giving me too much trouble.

I am extremely cautious to look too far ahead but hope that I may be ready to do a few x/c races in the new year, with the Northern x/c as a first race.

Apart from the running starting to take shape I am still only managing to run 4 times a week so over the next few weeks I hope to increase that to 5 or 6. I have eased off the bike just while I get back into running and swimming 4 times a week now.
I will sit down with my coach Norman Poole and discuss training as I need to get the balance of running and swim, bike sessions correct so that I am doing enough running to perform at my usual level next year as well as fitting in enough triathlon training to be competitve in the Super Series next year. I have spoken to a few runners who have made the switch to triathlon and although they do less running now they are actually running faster than when they just ran.
Interesting, and I do believe now that runners could include a lot more non impact cross training in their schedules. For me personally, I feel that the swimming and biking sessions, although not as specific as a cross trainer for runners, they certainly are using the same heart and lungs we use in running and you can do a lot more of it! My last swim session was a main set of 10x200 with 10secs rest. The reps take 3mins.

I am lucky that I have an efficient running style naturally so if my heart and lungs are still fit, it shouldn't take me too long to get back running fast. Obviously I need to make sure my running muscles are strong enough to take the forces so I have been doing a strength program for the first time this year along with maintaining drills which I feel is essential for me.

Last weeks training:
Mon - 3x800 road reps
Tues - 90min 4.6km swim session
Circuits
Wed - 5 mile steady run av 6.58 in 35mins
Thurs - 60min swim session uncle 10x 200s
Fri - easy 5 mile run in 40mins
Sat - 4x1mile grass reps with 4 min rec.
Sun - long run 45 mins easy ( no Garmin to take away subconscious pressure of mile splits!)
Pm: 60min swim session - 8x 200 off 3.10 strength set.

This week I hope to add some bike sessions but still the main focus is making sure I am fresh and healthy for my running over the next few weeks.

Keep running!

Louise x x

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