Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

  • Home
  • Races
    • 10k Race
    • Junior Races
      • 1k Race
      • 3k Race
    • Wheelchair race
    • Mascot Race
  • Results
    • Race Results
    • Historic Results
    • Race History
  • Event info
    • Course Map
    • Race Guide
    • Travel and Parking
    • First Timers
    • Race Rules – T&Cs
    • Volunteers
    • Run for Charity
    • Running Clubs
  • Partners and Sponsors
  • News
You are here: Home / 10k Blog / 10k Journey pt.2 – First week pains

10k Journey pt.2 – First week pains

August 22, 2017 By Chris Williams

Our blogger Georgia is back with her second blog instalment, keeping us updated with her training progress in her bid to complete the Swansea Bay 10k on Sunday 24 September. Entries are closing in less than 2 weeks so be sure to get your entries in soon!

Did you know, it’s amazing how unfit you get after 3 weeks of no training and a week’s all-inclusive holiday; and unfortunately for me I’ve just found out the hard way.

I have to admire my own optimism of last week, thinking I would complete 2 runs, a gym session and an exercise class, without thinking about the aches and pains that were inevitably going to feature as well.

Here’s a run-down of my training last week – it all started so well before burnout well and truly kicked in.

Session 1: Monday
60 Minutes Body Pump
Even though the difference between a 45-minute class and 60-minute class is only 15 minutes, I can assure you they are the longest 15 minutes of the day. It’s been a long time since I worked out for a full hour, and by the time the Abs track came at the end of the session I was more than ready to go home!

Session 2: Tuesday
5km run – 27:31
Well, that hurt. Between yesterday’s Body Pump and probably the most painful 5k I’ve ever ran in my life, my legs are now in pieces. I was hoping to do 6k but with a stitch starting to build, I knew I was done. On the plus side, the first one back is always the worst, and it can only get easier right? (please someone tell me it gets easier)

Session 3: Thursday
Personal training and weights session at Penlan
Considering I thought I knew what I was doing in the gym, it’s surprising how much you can learn in an hour with a fully qualified instructor! I have learned plenty of new exercises to try using free weights (hello, bent over dumbbell reverse fly) plus I got shown how to use the Synergy 360 frame. My arms might feel like jelly right now, but I’m sure they won’t be feeling like this tomorrow.

Session 4: Friday
7km run – 39:08
Learning from the struggles of Tuesday, I decided to slow down the pace and actually make it to my distance target today. All I know is that I am officially done for the week – time for a well-deserved couple of rest days!

 

Now that my first week back is out of the way, I’m going to keep my training varied and do 2 running based sessions along with 2 other training sessions per week. After a little bit of research I found a speed-workout training session:

Warm up 1-2 miles easy running and dynamic stretches
Interval 1 4 x 3 minutes hard at 10K goal pace
Interval 2 3 x 2 minutes hard at 5K pace
Interval 3 2 x 1 minutes faster than 5K pace
Cool down 1-2 miles easy running

This is on next week’s agenda to try out, and see how I get on (if my legs ever recover from this week that is)

I’ll blog again soon,

Georgia x

Filed Under: 10k Blog

Recent News

  • Mae canlyniadau a lluniau 10K Bae Abertawe Admiral ar-lein
  • Your Admiral Swansea Bay 10k results and photos are now online
  • Diweddariad am y ras 2022
  • 2022 race update
  • Lleoedd ychwanegol wedi’u cyhoeddi ar gyfer ras 2022 – mae amser i chi gofrestru o hyd!

Erthyglau ddiweddar

  • Mae canlyniadau a lluniau 10K Bae Abertawe Admiral ar-lein
  • Your Admiral Swansea Bay 10k results and photos are now online
  • Diweddariad am y ras 2022
  • 2022 race update
  • Lleoedd ychwanegol wedi’u cyhoeddi ar gyfer ras 2022 – mae amser i chi gofrestru o hyd!

Copyright © 2023 · Swansea Council | Privacy | Cookies

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
Cookie SettingsAccept All
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT