10k-blog

SCORES of Admiral Group staff are putting their best foot forward for this year’s Admiral Swansea Bay 10k.

With the Sunday September 24 event now fast-approaching, over 200 staff from Admiral Group are busy making their final preparations before taking part.

They’ll be among thousands racing in the main event, with 1k, 3k and 5k races for juniors also taking place on the day.

Other fun includes a 100-metre mascot dash outside St Helen’s that starts about 10 minutes after the main race.

Ceri Assiratti, head of People Services at Admiral Group, said: “We’re delighted to be sponsoring the Admiral Swansea Bay 10k race and fun runs for the 12th year in a row. Supporting events in our local community is very much part of the culture of Admiral, so it’s great to be involved in an event like this that grows in popularity year on year.

“The number of our employees who have entered the 2017 race really highlights its importance to our staff and the local area. I’d like to take this opportunity, on behalf of everyone at Admiral, to wish all the runners the very best of luck.”

Cllr Robert Francis-Davies, Swansea Council’s Cabinet Member for Culture, Tourism and Major Projects, said: “Admiral Group have been the sponsor of the annual Swansea Bay 10k for a number of years, helping the event continually grow in stature and profile.

“Many of their staff will be among thousands taking part on the day as part of an event that’s been widely recognised as among the best of its kind in the UK.

“I’d encourage as many people as possible to line the route to give all participants the support they so thoroughly deserve, whether they’re top class athletes or fun runners raising money for charity.”

The race packs have been sent out, numbers are confirmed and the excitement is starting to build – here’s our blogger Georgia (race number: 2017) with the final instalment of her 10k training blog.

Not received your race pack yet? Be sure to e-mail the team at special.events@swansea.gov.uk

Here’s my number – 2017!

So I knew this was my last full week of working hard during training, before I ease off as the Admiral Swansea Bay 10k fast approaches! I made sure to get in all 4 sessions and really push myself, especially during BodyPump on Thursday.

Session 1: Monday
5km run = 25:39
After a strong 10k on Saturday morning, I really wasn’t ready to do another full distance run to start my week. I decided that a faster 5km would be a more sensible option – just enough to get my legs working and hit my daily step-goal. It was nice to run a different route than usual, so I could enjoy the spectacular views of Swansea Bay from a new angle.

Session 2: Tuesday
60 minutes Yoga Fusion
During this week’s class I was joined by two of my housemates, which made for an extremely sociable ‘exercise’ class. With a different instructor it wasn’t as hard going as last week, although I was still counting down the reps left during the sit-ups – safe to say, I won’t have a 6-pack anytime soon.

Session 3: Wednesday
10km run = 54:27
I should have known that after a strong 7.5km, when I was three quarters of the way done, it was only a matter of time before my lack of distance running would come into play – and true to form, dead on 8km a lovely stitch decided to keep me company for the final 10 minutes. There was a lot of hobbling and teeth gritting involved to reach the full distance, but this was my last full 10k before race day, so needs must!

Session 4: Thursday
60 minutes BodyPump
Knowing this was going to be one of my last heavy weights sessions before the 10k I decided to push myself and move up a weight for the chest, shoulders and tricep tracks. No matter how much training I do, the one thing that I don’t think will ever get easier is lunges – they are most definitely my least favourite exercise and my DOMS is happy to confirm it.

I can’t believe how fast the past 7 weeks have gone, and the fact that race day is now less than a week away! I’m super excited but also pretty nervous, especially seeing as I have a time to beat, rather than just being happy to finish.

I’ve really enjoyed sharing my training journey with you all and I hope it’s brought you some laughs, some joy, and maybe even a little inspiration along your own 10k journey.

I’ll be sure to let you know how I get on and if I managed to beat my PB (56:00) on our Facebook and Twitter accounts next week! @EnjoySwansea

Wishing all my fellow athletes the very best of luck for Sunday… I guess I’ll see you at the start line!

Georgia x

TY Hafan, RSPCA Llys Nini and Great Ormond Street Hospital will be among the beneficiaries from the annual mascot race at the Admiral Swansea Bay 10k later this month.

Now, with just over a week to go until the big race, the mascots taking part have been in training for their 100-metre dash on Sunday September 24.

The 100-metre dash will start 10 minutes after the main race outside St Helen’s.

Some of the mascots taking part include Sparky from Cerebra, Ozzy from the Ospreys, the bookstart bear from the Swansea Library Service, Gordon the gorilla from Go Ape, Tommy the turtle from the LC and Bertie the badger from St John Ambulance. Jagger from Heart FM and Prince Einon from Llys Nini will also be racing, along with Popty and Mr Leek from Jermin Productions.

Other charities benefitting from the mascot race include St John Ambulance, Cerebra, Central Beacons Mountain Rescue, the Ospreys community fund, Global’s Make Some Noise and the Lord Mayor’s charity fund.

Swansea Council is behind the Admiral Swansea Bay 10k, which also includes 1k, 3k and 5k races for juniors.

Cllr Robert Francis-Davies, Cabinet Member for Culture, Tourism and Major Projects, said: “The Admiral Swansea Bay 10k isn’t just a terrific event to take part in – it’s also a great event for spectators, with thousands of people lining the sweep of Swansea Bay to watch their friends and loved ones race.

“Over the years, the mascot race has become a key part of the event, giving lots of entertainment for onlookers while also helping raise funds for so many worthwhile charities. It adds a fun element to a family-friendly event that meets the needs of elite athletes, charity fundraisers and people looking to conquer their personal fitness challenges.”

Any organisation that would like their mascot to take part in the 100-metre dash should contact Lindsay Sleeman at Swansea Council on lindsay.sleeman@swansea.gov.uk or 01792 635428.

All places for the other races on the day are now taken, with no late entries being accepted.

Slow progress is better than no progress

The weeks are flying by, the little ones are back in school and our newest team member, Georgia, is well on her way to being ready for the Admiral Swansea Bay 10k, which is now just 20 days away! Here’s the latest instalment of her training blog:

I’ll admit it, trying to get 4 exercise sessions in a week alongside work and having a social life does take a fair bit of juggling, but I’m sure I’ll be thanking myself come race day (as long as I beat my current PB that is).

 

In the meantime, I’m so lucky to have views like this when I’m training. It really does ease the ache in my legs and burning in my lungs when the sun is shining and the tide is in.

Here’s a round-up of last week’s training:
Session 1: Tuesday
60mins Yoga Fusion
I hate to say this, but I’ve always been one of those sceptics with Yoga and who claims ‘it isn’t real exercise.’ However, this class really pushed me (and my balance) through its paces. Safe to say there was a lot of leg wobbling, and maybe a few laughs along the way. It was actually really nice to try something new and less intense than some of my other sessions.

Session 2: Wednesday
Speed Session, 7km = 38.16
Even though the sun was shining today, I would much rather have been sipping an ice-cold beer after work than donning my running trainers and stretching my already aching legs along the prom. But hey ho, I managed to get through another ‘speed session’ even if I couldn’t manage the final 10 minutes of steady pace running.

Session 3: Thursday
HIIT and weights session
Did you know 0.2km/h faster on the treadmill may not seem like anything to note, but let me tell you – moving from 15km/h to 15.2km/h is enough to make me almost fall off the back. 11 minutes of hard work was all worth it though when I managed to get through the full session with a new PB (small victories and all that).

Session 4: Saturday
10km run = 53.05
After last week’s long weekend, I knew I had to start this one right – mainly with a fully charged phone battery!! The sun was shining, the air was fresh and I was ready to take on the full distance this morning. I really pushed through the last 1km to chase down the clock and it was definitely worth it – now all I need is to repeat this on race day!

Saturday was my first full 10k run since the Wales 10k at the start of July, so this is the benchmark I’ll be working from for the next couple of weeks. Fingers crossed I’ll be able to complete at least another 2 full 10k runs before race day, as I aim for that PB.

Blog soon,

Georgia x

 

Well, here we are again! The weeks of training are absolutely flying by – and I can’t believe the ‘summer’ is over!

Round-up of last week’s workouts below:

Session 1: Monday
HIIT and weights session
Getting to the gym on a gloomy Monday always feels like such an achievement, especially when you move up half a speed level on the treadmill! A 20-minute HIIT session coupled with upper body weights made for a great full body workout.

Session 2: Thursday
8.5km run = 46:41
Tracking your runs on an App can either be a great motivator or the source of a lot of disappointment – but nothing is more frustrating than running out of battery when you’re attempting your first 10k in almost 2 months. Note to future self: always make sure your phone is fully charged before you attempt a 10km run, especially in the countryside…

Session 3: Friday
Interval training session
Seeing as I was away for the weekend, I managed to squeeze one last interval session in before my travels and headed outside to make the most of the beautiful sunshine. I did 20 minutes of 30 seconds full pace, 30 seconds rest around a football field – I also brought Buddy for a training partner, and he thoroughly enjoyed trying to trip me up during my working sets. Hence, his new name is Buddy the Terror Terrier, and it’s safe to say won’t be featuring during any more training sessions.

Seeing as it was bank holiday weekend, I feel as though I did well to get 3 sessions in this week – although next week I’ll start my official 4 week countdown and will have to really get my head in the game to beat my PB of 56:00.

Blog soon,

Georgia x

2 WEEKS IN AND NO TURNING BACK

She’s been in training for just over 2 weeks now and with less than a month to go, Georgia is starting to up the ante and focus on beating that PB! Here’s the next instalment of her training blog ready for the Admiral Swansea Bay 10k on Sunday 24 September.

[Read more…] about 10k Journey pt. 3 – No turning back