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I'm behind this week so this is last week's update.
This week was different to usual because I participated in the Sun Run on Saturday and the Cole Classic Ocean Swim on Sunday. I wrote a separate post on the run here and a post about the Cole Classic here.
Outfit
Here are the flat lays I took for the Sun Run and Cole Classic.
Running
During the week I completed only two runs instead of the usual three. I replaced my Thursday night run with a swim because my legs were very sore from Monday's bootcamp. Usually I'd just push through the pain but I didn't want to make it worse because I had the Sun Run only two days later. Therefore, I only ran 14km during the week and both runs didn't feel particularly great. I had to skip the Parkrun because of the Sun Run on Saturday and I have to say I missed the Parkrun so much! It's the first one I haven't attended since October. I'm hoping this week will be better for running.
No Tennis
I also had to miss tennis on Sunday in order to attend the ocean swim. Unfortunately I won't even be able to go next week due to another swimming commitment but I'll go back to tennis on 19th February. It felt rather sad not going to tennis because it's the one sport which is just for fun and doesn't involve pressure.
Swimming
This week I completed five training sessions, did my first ocean swim race and went to the usual Wednesday night swim club racing. That's a total of 16.7km for the week (more than usual) but 14.7km of it was in the pool. I added a swim on Thursday night because I couldn't run and don't like to go a full day without sport. Also I was conscious of missing my usual training on Sunday morning. Looking back I probably didn't need to do the Thursday swim because I still swam on Sunday just in an ocean but at the time I expected it from myself. I find swimming difficult on Thursday nights because I have to be at the pool again by 5.30am on Friday morning and it's too much. I only do it when I have to. I completed one of the long distance swims for the Masters Endurance Program. This was the 45 minute freestyle where I swam 2.75km.
I was happy with two of my swims on Wednesday night at swim club- 36.65 for 50m butterfly and 1:23.65 for the 100m individual medley. The IM is a personal best by the smallest margin of 0.05 and the fly is the fastest time I've recorded. However I recorded 36.89 at a long course meet last December which converts to being faster than 36.65 short course. It was a good practice for racing both these events at the next masters meet this weekend.
Improvements
- After the past couple of weeks of pain in my upper back, which I finally worked out is from weights, I returned to some of these exercises again. I did the easier weights but avoided the standing fly just to be safe. I also reintroduced some push-ups.
- This week I'd like to stick to a program of 5 push-ups and 20 crunches three times a week (in addition to the usual weekly bootcamp session) as a bonus. I also want to make sure I'm doing weights correctly to avoid potential injury.
- Still need to improve the diet substantially. I resumed making smoothies this week but need to more often.
- I intend to finally fit in some 100m sprints this week.
Weekly Photo
Just another picture of a pool.
What did you achieve this week?
This was another normal week training wise; I'll be busy for the next few weekends so I appreciated the standard routine. For further details on what my usual week involves, see my post here.
Outfit
Here is a flatlay of the outfit I wore to Parkrun on Saturday. The Nike Free Run Flyknit are miracle shoes. I've seen mixed reviews but I love them. More on that later.
Running
This week I completed three runs. Again it was hard to find the motivation for the Thursday night run because I was tired from my other training and I knew I had to be at the pool at 5.30am the next morning. However, if I didn't do it I knew I'd feel worse and see it as a wasted opportunity. I was satisfied with the run in the end. It was 7km and my average pace was 5 minutes and 17 seconds per kilometre. That's faster than I usually do for a training run. It's good to get some 7km practice in because I'll be running that distance at the Sun Run on the 4th of February.
After last week's struggle at the Parkrun, I did much better this week back at my home Parkrun location. Despite substantial improvements in my 5km runs over the past couple of months, my self confidence took a knock after last week's experience. It was incredibly hot and humid for the Parkrun, already reaching 32 degrees by 8am. I also ran without any device telling me my pace, which is rare (I wanted to enjoy the run rather than stress about times for once), so I had no idea how fast I was going. Therefore, I didn't expect too much from today's run. It was such a shock when I found out my 5km time was 23 minutes and 38 seconds. I never expected to be under 24 minutes because it's only the second time I've achieved a time like that. My personal best is actually 23 minutes and 36 seconds so if I knew I was only two seconds off my personal best time I would have tried to run a little faster at the end. Regardless, I am very happy.
Tennis
In addition to tennis club I played tennis on Saturday this week. The husband and I hired a court so we could hit together. We played a couple of sets of singles and practiced serving. It was really fun and made me realise how much I miss singles. At tennis club, because it's more social tennis, we only play doubles. My game is definitely more suited to singles. I can't fit anything more into my standard week but now I want to incorporate tennis singles somehow, maybe a competition here and there.
Swimming
This week I completed five training sessions and went to usual Wednesday night swim club racing. The total kilometres was slightly less than last week with 13.625km. I also completed one of the long distance swims for the Masters Swimming Australia Endurance Program. It's a year long program which involves 62 long distance swims. This week I finished the 30 minute breaststroke. I was pleased with my race times for Wednesday night swim club especially the 200m freestyle. 2:41.71 is a significant personal best for me.
Improvements/Progress on Last Week
-Improve my diet. I said that last week (and for many weeks before I was doing these weekly updates). I'll leave it on the list and hope for some progress.
-Leg strength. My calves and hamstrings didn't hurt as much during my faster runs this week. I am very grateful for that. However, it's still an ongoing problem so I still hope to find some exercises to improve leg strength.
-I didn't have much time for additional bootcamp style activities (but I did regular bootcamp on Monday) but I did some. I completed five pushups before work some mornings in the week. It's about creating the habit. I can't believe I'm capable of doing five "real" pushups now. I've never been great with body strength so it's huge progress. I think I'll be able to do ten soon. I'd like to create a similar habit with daily crunches.
Weekly Photo
This week's random photo is from my Thursday night run along the river. On another note I love the Nike Free Run Flyknits. My best runs have been in these shoes. I'll make another post on that.
What did you achieve this week?
This was a standard week of sport(ie. no swimming meets or running events to compete in) and these are my favourite weeks. It's a routine I've followed for close to a year now and has very much become a lifestyle. It isn't always easy (especially the days of waking up at 4.45am to go to the pool) but it's familiar and I enjoy it.
My weekly routine
Monday: swimming am, bootcamp pm
Tuesday: running am, swimming pm
Wednesday: swim club pm
Thursday: running pm
Friday: swimming am
Saturday: Parkrun am, swimming pm
Sunday: swimming am, tennis am
Outfit
Here is a flat lay of the outfit I wore for tennis today. It's probably my favourite at the moment. I have a large wardrobe of workout wear these days. For shoes and leggings I go with Nike and for tops I usually prefer Puma. I'll write a separate review on my favourite products later.
Tennis
This morning I played tennis for a couple of hours at tennis club. I love tennis and I wish I had the opportunity to play more frequently. It is always a highlight of my week. Unfortunately I didn't feel I played my best today which was disappointing and I'm not entirely sure why. But it's a social competition and there's always next week.
Running
This week I completed three runs. It's often hard to find the motivation for the Thursday night run because by that time of the week I've done lots of sport, I'm really tired and I know I have a 4.45am wakeup on Friday. Ideally I'd move this run to another day but there isn't much other time. I also don't like to go a day without sport and I don't like to move it to the morning because Wednesday is a late night.
On Saturday I attended the Parkrun but at a different location to usual. I prefer my home Parkrun overall because it's familiar and I know exactly what I need to do there to run a good time. But at the same time I enjoyed the change and am definitely up for trying others in the coming weeks. The best news was my friend from swimming came to Parkrun this week for the first time! Training with friends is always better. However, on a more negative note, I struggled with the run more than ever before. After the run I felt like I was going to faint for at least half an hour. I couldn't stand up, my head was spinning and I couldn't see straight. It made no sense because I was over two minutes outside my best 5km time and over a minute slower than what I'd consider good for the distance. I have not ever had a response like that to a race before (not in swimming or running). I've run countless 5kms faster and multiple long races including a half marathon. I'm at a loss as to what went wrong and that's frustrating. I'm disappointed and angry at myself and doubting aspects I shouldn't be such as my fitness level. I know objectively I shouldn't be but I'm extremely harsh on myself and I always overthink setbacks.
Swimming
This week I completed five training sessions and went to the usual Wednesday night swim club racing. I'm happy with a total of 14.35km for the week. I also completed two of the long distance swims for the Masters Swimming Australia Endurance Program. It's a year long program which involves 62 long distance swims. This week I finished the 30 minute freestyle and 30 minute backstroke. I was pleased with all my race times for Wednesday night swim club especially the 100m freestyle (1:12.88) and the 100m individual medley (1:23.72) which was a personal best.
Improvements
- Improve my diet. I've said that for so many weeks (or even months now) but it just doesn't happen. I'm putting lots of effort into training so I feel I'm letting myself down diet wise.
_ Leg strength. Whenever I run at a pace of under 5 minutes per kilometre, my legs hurt so much in the hamstrings but mainly the calves. It appears my carido level is such better than body strength. The frustrating part is I've been trying to address this for many months through weights and strengthening exercises. It may have improved a little but not substantially. I'm not entirely sure what can be done. Maybe different exercises or more of them. I'll try and research it.
- I'd like to fit more bootcamp style activities in my standard week. I don't have time for another session but maybe an extra set of pushups here and there or a set of crunches on additional days.
Weekly Photo
This week's random photo is of an empty pool. It's not often you see a pool which is completely free but it's ideal when it does happen.
What did you achieve this week?
