Groups

Well last night's run didn't quite got to plan. Yesterday I mentioned that I was going to go and do an interval session with some of the guys that I ran with a bit last year. From what I had been told it was going to be a a few 3 minute intervals and then a few 2 minute intevals all working around 'threshold' pace, which I have been told is around 10km pace, perhaps a bit quicker. The session was going to be a solid one, but not to dissimilar to what I have been doing.

However, when I got there I was told that the session had been changed to be a Fartlek. For those unfamilar, besides being about the best word in the exercise vocabulary, Fartlek is Swedish for speed play. Basically it is a word to describe a session in which the speed varies.

Last night's Farlek was 30 minutes, done as 1 minute a bit above threshold pace then 1 minute a bit below. The challenge being two fold, actually slowing down in the 'off' minute rather than just running flat out for 30 minutes, but also not slowing down too much and having the 'off' minutes become a jog. The aim was to have about 30 seconds/km difference in pace between the two. The change to a Fartlek meant the session was a bit different to what I had anticpated, but the total amount of running hard was about the same, so it wasn't necessarily a big deal.

Whilst the unplanned change in session might be an example of why training with a group can be frustrating, the session also demonstrated some of the strengths of group training. One of the reason that I have been keen to start doing some running with people again is to take advantage of the lift that you can get from training with other people. The obvious risk of these kinds of sessions is that you end up over cooking your training because you are running to somebody elses pace and plan. However, if you can keep yourself under control then training in a group provides a great opportunity to get some external motivation, perhaps a bit of a push to go a bit quicker or a bit faster. That is exactly what I got from the session last night.

Starting off the Fartlek I was guilty of chasing others and going too hard, but after not too long I hit my fitness limit and was forced to slow down. Once I was running with people who were at a more appropriate pace for me I had a great session. Very tough, but good. I was surpised just how quick we ran for the 30 minutes. Faster than I would have thought I could at the moment. My first concern was that I had overdone it, but to my surprise I have pulled up from the session fine.

An interesting and effective session in the end.

Speaking of interesting and effective group training, back in the pool this morning for another session with Swim Smooth. After my swim on Wednesday and getting a few polite requests to please get out of Lane 3, I thought I would have a go at swimming back with my normal Lane 4 group. It was not a decision I took lightly. There is always a very uncomfortable phase when you move between speed groups where you are too quick for one, but not fast enough for the other. You can end up stuck in a rather painful no man's land. That is what I was wary of today.

In the end the session went okay. I swam at the back of the group where the pace isn't quite as hot and managed to hold on until a 300m piece right at the end. It was enough to demonstrate to me that I am probably ready for the move in lane. There could be more than a couple painful session ahead, but the move is an important one if I am to continue progressing my return to quicker swimming. That is certainly the plan.

Now it looks like today is going to be rather glorious, so I think I might go and take advantage of that.