Finished first 5k. Six weeks until 8k, training suggestions?
Former Member
I just finished my first 5k swim yesterday. I hadn't swam that long before and trained for it by doing a couple of 1.5 mile swims in a pool followed by one 2.5 mile open water swim each week. I finished in great time (relative to my goal, not the overall standings) and want to do an 8k swim in six weeks at 'Slam the Dam' in Lake Mead.
I suppose my question is, can I realistically be ready to increase my distance that much in just six weeks? I felt great at the end of my swim with just a little bit of shoulder discomfort (been battling rotator cuff tendonitis for months). My goal is to do one or two pool swims during the week at about 1.5-2 miles each, accompanied by one or two runs of about six miles each (all on separate days, of course). Then, I want to do a long open water each weekend, starting with another 5k this weekend, gradually adding on a quarter of a mile to the previous week's open water swim.
Assuming my shoulder holds up and I practice doing several feedings (only had to do one for the 5k) I hope to be ready. My lone goal is to finish, not to place high in the standings. Any suggestions?:cane:
I can only share my experiences.
Each summer since 2008, I typically swim 4-5 open water swims culminating in the 5K Big Shoulders swim in Chicago. I train in pools working out 4-6X per week. In the mix of workouts each week, I do a couple that are distance based with continuous swims of up to 4K, I do a couple that have medium distance swimming on intervals, and I do a couple that focus on IM and/or fast interval swimming of 100's and 200's.
This year I decided to add the 4.5 mile Chattanooga River Rat Race to my itinerary and was contemplating the 10 mile Swim the Suck this October. I did the 4.5 mile race in June, and I have to say there is a pretty big difference between 5K and 4.5 miles. I was in the best shape I've been in since high school and I found the last half mile to be painful. Had plenty of cardio stamina left -- just no shoulders left. A little bit of rotator cuff pain, but mostly it was delt and trap soreness.
I did feed once at the beginning and once at about 3 miles, but that was it. I typically don't feed in 5K's.
I just did a 2.4 mile Saturday and felt good the whole way. But because that 4.5 miler ended in shoulder pain and I haven't been able to increase training to more than 4500 yards per work out, I am seriously reconsidering entering the 10 mile in October.
I am wondering if there is something key to pre-race diet for the longer distances.
I can only share my experiences.
Each summer since 2008, I typically swim 4-5 open water swims culminating in the 5K Big Shoulders swim in Chicago. I train in pools working out 4-6X per week. In the mix of workouts each week, I do a couple that are distance based with continuous swims of up to 4K, I do a couple that have medium distance swimming on intervals, and I do a couple that focus on IM and/or fast interval swimming of 100's and 200's.
This year I decided to add the 4.5 mile Chattanooga River Rat Race to my itinerary and was contemplating the 10 mile Swim the Suck this October. I did the 4.5 mile race in June, and I have to say there is a pretty big difference between 5K and 4.5 miles. I was in the best shape I've been in since high school and I found the last half mile to be painful. Had plenty of cardio stamina left -- just no shoulders left. A little bit of rotator cuff pain, but mostly it was delt and trap soreness.
I did feed once at the beginning and once at about 3 miles, but that was it. I typically don't feed in 5K's.
I just did a 2.4 mile Saturday and felt good the whole way. But because that 4.5 miler ended in shoulder pain and I haven't been able to increase training to more than 4500 yards per work out, I am seriously reconsidering entering the 10 mile in October.
I am wondering if there is something key to pre-race diet for the longer distances.
