Embrace Sports 08/10/14 Track and monument coastal run.

Wednesday 8th October

I was quite excited about what was planned for Wednesday morning as I enjoy track sessions. It had been raining heavily, but by the time we arrived at the track, the sun had come out and it was starting to dry up.

Neil briefed all of us about what the session was going to be.

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Then we did a group warm up of four laps of the track (1600m). I was a little frustrated as my legs felt really sluggish and I only managed to average 6:18/km, which I didn’t feel was a good start to the session.

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© Embrace Sports, 2014. I love this picture… although it’s not possible to see my pair of bottles with nuun in one and water in the other!

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After we did the warm up, we were divided into ability groups for the main speedwork session. The plan was to do 400m, have a 60s recovery and then do 200m with a longer walking recovery (back to the start) – six times! I was confident that I could do the distance (how hard could it be to run 3.6km after a 1.6km warm up?) even with 1.2km of walking, but I was worried that I wouldn’t be able to pick the pace up.

As usual, I started off far too quickly. My average pace for the first 400m + 200m was 4:01/km. I think I managed the first 400m 12-15 seconds faster than any track session I’ve done recently, which I knew would make the last laps difficult.

 

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My times for each of the sets were:

1.  2:27

  1. 2:38

  2. 2:44

  3. 2:43

  4. 2:47

  5. 2:43

Overall, I don’t think that’s too bad… I now just need to do lots more speed sessions in the hope that I can finally achieve a 5km PB!

When we’d finished the session, there was a chance for the obligatory group photo.

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Then we all headed back to rehydrate.

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It had been a tough session, but everyone seemed to be happy with how they’d done.

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© Embrace Sports, 2014. Both Rachels did brilliantly on the track.

When we got back to the Big Brother house Giramar apartments, the virtuous members of the group did some stretching and foam rolling.

Ruth hadn’t used a foam roller before, so Jan kindly gave her some tips…

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Some members of the group also opted for an icebath/some volley ball, but I have no idea what Coach Alan decided to do…

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…he seemed to be enjoying himself!

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George and Ed didn’t feel that they needed wetsuits for their swim.

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© Embrace Sports, 2014. An action shot of Stu!

Afterwards, I was treated to a modelling masterclass, where Ed demonstrated his ‘blue steel‘:

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The first step is the smoulder…
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…then there’s the gaze into the distance…
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…before dissolving into giggles!

The evening recovery run was one that Stuart and I had done before – the monument run. However, on the previous running holiday that I did with Embrace Sports, we started at Praia de Porto de Mos and did a 10km run out to the monument and back as a main running session. This time, the plan was to run out for 12.5 minutes and then back again.

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I took it quite seriously on the way out, but have to admit that I got distracted by the crazy photographers on the way back. I ran until I’d got back to Sam and Lou and then I stopped for a drink!

 

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After all of that hard work, the evening’s feast was a barbeque. Neil slaved in front of the hot coals and Alan had made lovely falafel burgers for the vegetarians 🙂

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