Metric mile swim still improving

I'm wanting to go on an introduction to open water swimming but one of the courses requires that you can swim 1000m without a break (in a pool). Last year I knew that I couldn't although 2 years ago it seemed feasible. For some months my swimming has been done mostly with a pull buoy and lengths without have felt awful. So could I do it?

I was very pleased with the outcome in that I reached 1000m at 30:20 and 1500m at 46:40 giving an average pace of 3:02min/100m. That's pretty consistent. I only stopped because I was running out of time - my form was slipping but I could have lasted longer.

Although I fear that the pull buoy has been a crutch there really is progress. My previous paces for 1500m have been:

05/03/15  3:35min/100m
26/07/14  3:52min/100m (estimated)

I know in these previous attempts that I was pausing to re-catch my breath so I think that a lot of this improvement is due to pacing and effective breathing.

Ankles

The (potentially) sprained left ankle was fine during a countryside walk on friday and no trouble walking to and from the pool yesterday. So I decided it was worth a 'test' today. I know that runners are often accused of testing injuries before they are healing so I was very careful and dressed prepared to walk. I went for 2.4km on the local streets with a spot of ascent and descent. The left ankle was fine.

I did notice that the right ankle was irritated by the Ultra 290 shoes that I'd put to one side a few months ago due to their annoying effect.  At home it occurred to me that perhaps the heel lock lacing that I was using to stop the shoe slipping might be making them too tight and thus rub on tendons around the heel on every step. I set the shoe back to ordinary lacing and jogged up and down the street. Although it was avery short trial I don't think the shoe rubbed as much but I did notice the heel being loose. That's no good!

October 2015 Week 10 Session 1

I should have done this routine last week as well but had to cut it short as I was meeting my wife for lunch. Today I had no time constraints and that was just as well as it took me nearly 70minutes. The four blocks of 600m each felt fine although I could feel myself tiring. I thought the second set might have been the best but the data show otherwise.

Pace of the 5 sets

There is clearly a gradual loss of pace and the stroke per length table shows the opposite, rising from around 21 initially to 25 or more in the last set. In the third set I tried being really relaxed and not thinking too much about 'feel' and that seemed to give a substantial drop in pace. On the final set I focussed  again, trying to achieve a better time and only lost a few seconds - despite my leaden arms!

I was pleased that my warm-up set was within 3:00min/100m as I've not achieved that in the last few sessions. Don't forget that the step improvement in pace between the first and subsequent sets is due to the pull-buoy.

End of week 9 swimming

In view of the dodgy ankle and a bank holiday tomorrow, today's exercise had to be a swim. From the outset I was clear that I'd be slow, my arms were still tired from yesterday. The sets of 66m fast/slow alternation went well and the data show that I did achieve my goal, but only by a few seconds per length. As usual, I got progressively slower after an early-on peak. My best result was a pair of lengths at 42s each although some of the 'slow' were over 50s. I'm trying not to be too idle on the slow phase to artificially introduce a step and I think that is shown by there being a relatively consistent 3s differential between the fast and slow lengths.

October 2015 Week 9 Session 2

Overall I don't enjoy my swim sessions. I always get somewhat cold and I don't find much excitement in 60-plus lengths of the pool. However it is good non-impact upper body exercise and is ideal when I've an injury. It seems presently that I always have something not quite right in my lower limbs!

Session requires progressive increase in intensity and once again I found that difficult to achieve. In the first superset I managed well, the second tailed off and by the third I was too tired to keep up any decent pace at all. There are several things I've noted here:

1. I don't think my endurance and power are increasing as fast as Julian might have though from the plan he's given
2. I know when I am tired as I lose feel for the water and my arms just seem to pass through
3. There's an optimum pace above which more effort yields little reward

My walk to the pool and then into town wasn't a problem for my ankle although I kept a slow pace and have been very careful when stepping down stairs. I've iced and applied gel twice. I'm hopeful that the sprain is mild and I can start strengthening soon - I've asked the physio for advice.

Stanage sprain

Today's weather forecast was superb and the reality didn't disappoint. I headed up Porter Clough and Long Causeway to the edge.

Although there was plenty of water running off the fells I chose this route as most is solid underfoot and it affords excellent views.

My pace was generally gentle with a goal to keep my HR below 140bpm as I've set previously for long runs. This naturally set me to walking some of the inclines and on my way to the edge I was interested in taking photographs.

Unfortunately early on whilst negotiating the uneven stones on the edge, not aided by having the sun in my eyes, I twisted my left ankle. Initially it was pretty painful and I was reduced to a stroll. After a few minutes I managed to pick up the pace into a fair walk but didn't want to risk upsetting it further. Naturally I was at the farthest point  from home and taxis etc when this occurred!

The sudden slowing shows the occurrence

Once I reached the road I tried a gentle jog and found that it wasn't painful so long as I kept a short, fast gait. So that set my plan to return directly home on the road, which is the shortest route anyway. I had planned to go a little further via various tracks but that didn't seem wise and nor did I feel in the mood to do more than I was committed to.

Judging from 'Dr Google' I have only a Grade 1 sprain since I can walk readily with only minimal stiffness. There's no clear swelling although there is localised tenderness.

As soon as I done my essential shoe cleaning and protein drink duties I applied an ice pack whilst drinking coffee. During the afternoon I've had ibuprofen gel on it and I'm icing it again as I write. I'd had high hopes for getting some mileage done during these holiday days but now it looks as though gentle walks will be my limit for the next few weeks. I'll have no excuse not to go swimming!

Damp but not flooded

Longnor is just beyond Derbyshire putting it off the winter tourist trail. It used to be a significant market town and has the remnants of 4 public houses to substantiate the claim. Now only one is open and the post office looks derelict.  Luckily there is a well-stocked convenience store.

It's a good base for hikes onto adjacent moors, which are low but lush and verdant. The grassy fields this year are saturated, with every footstep squeezing out a pool of water.  This isn't good terrain for keeping dry feet in running shoes even when wearing socks that were once waterproof.

I've run 10km and walked a little more. The wetness is actually rather unpleasant but nothing as compared to the flooding further north. It is noteworthy that the farms tend not to be in the base of valleys and a fair proportion of the roads are along the ridges.

I passed Chrome Hill which is looks so distinctive from Hollinsclough and must arrange to come back and climb it.