Over the last couple of weeks I have been trying to work on pace with the treadmill. I wanted to get outside but the weather has been absolutely awful. It is supposed to turn this week, so hopefully I will be able to get out in the sunshine.
So the first week I gave myself 45 minutes, 3 of which was walking time off the top because I never start a race running, I always walk for 3 or four minutes to let those gung ho race bunnies get out in front. Then I ran the remainder of the time trying to move from 4.1 - 5.5 speed on the treadmill. I was pretty happy at the end of the first week being able to start to focus the majority of the time from 4.5-5.3 with some level of comfortability.
The second week I added an additional 5 minutes running and 5 minutes walking - moving the total time to 50 minutes of running, but also the 5 minutes of walking additionally for cool down.
This was really cool, because even though it was only 5 more minutes, I was able to really start to focus on narrowing down my sweet spot for pace which is around 4.7 - 5.1 on the treadmill.
During these two weeks I also added swimming back into the mix. So each week I also swam twice.
I can really tell I took the winter off for swimming. So it was time to get wet again!
The first week I did a .75km swim and a 1.25km swim; the second week 1km and 1.5km.
I am in week three right now and it is getting better, but I also figured out I wont be able to participate in the Epic Canadian 5km run or swim this year as we have a family obligation the night before so my chances of being able to go are pretty much zero.
While that takes the pressure off a little, I am not going to drop the swimming anytime soon. I have really missed it.
Well not the lane sharing, getting hit in the nut sack by the crazy arm people or the random old dudes that like to Captain Morgan in the nude where I get changed, but I feel like a million bucks after a morning swim. Completely takes the aches out of the old bones after a run.
It has taken me so long to get this post out, but I am experiencing a heck of a good week this week also, will give some more details in a future post, but looking forward to continuing this positivity over the next couple weeks as we get into the dreaded.......conference season. So tough to keep to a meal plan and exercise plan during these things, but also super pumped to be going to these conferences so fingers crossed I dont let bad Sean take the controls too much haha.
If anyone reading this is signing up for Johnny Miles in June, let me know - be great to see you there and get a selfie!!!!!
Sean "BigBoyRunning" Ryan