Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

10k blog pt. 6 – Final Fortnight

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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

Meet the Mascots

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Mascots line up for the Admiral Swansea Bay Mascot Race

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.

Gwell cynnydd araf na dim cynnydd o gwbl

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Mae’r wythnosau’n gwibio heibio, mae’r rhai bach nôl yn yr ysgol ac mae’r aelod diweddaraf o’n tîm, Georgia, yn paratoi’n dda ar gyfer 10k Bae Abertawe Admiral, sydd bellach 20 niwrnod yn unig nes iddi gael ei chynnal! Dyma’r rhan ddiweddaraf o’i blog hyfforddi:

Rwy’n cyfaddef, mae ceisio gwneud 4 sesiwn ymarfer corff mewn wythnos ar ben gwaith a chymdeithasu’n anodd ei drefnu, ond rwy’n siŵr byddaf yn diolch i mi fy hun ar ddiwrnod y ras (ar yr amod fy mod i’n curo fy mherfformiad personol gorau, hynny yw).

Yn y cyfamser, rwyf mor lwcus bod gen i olygfeydd fel hyn wrth i mi hyfforddi. Mae’n lleddfu’r poen yn fy nghoesau a’r teimlad o losgi yn fy ysgyfaint pan fo’r haul yn disgleirio ac mae’r llanw’n uchel.

Dyma grynodeb o hyfforddiant yr wythnos diwethaf:

Sesiwn 1: Dydd Mawrth
Ioga cyfunol 60 mun
Mae’n gas gen i ddweud hyn, ond rwyf bob amser wedi bod yn un o’r amheuwyr ‘na o ran ioga sy’n honni nad ‘ymarfer go iawn’ yw e. Fodd bynnag, mae’r dosbarth ‘ma wedi fy estyn (a gwella fy nghydbwysedd). Mae’n deg dweud y bu llawer o goesau sigledig, a thipyn o chwerthin ar y ffordd. Mewn gwirionedd roedd yn braf rhoi cynnig ar rywbeth newydd ac roedd yn llai dwys na rhai o’n sesiynau eraill.

Sesiwn 2: Dydd Mercher
Sesiwn gyflymder – 7km = 38:16
Er bod yr haul yn disgleirio heddiw, byddai’n well gen i sipian cwrw oer ar ôl y gwaith na gwisgo fy esgidiau hyfforddi ac ymestyn fy nghoesau oedd eisoes yn flinedig ar hyd y prom. Ond beth bynnag, llwyddais i gwblhau ‘sesiwn gyflymder’ arall hyd yn oed os nad oeddwn yn gallu cyflawni’r 10 munud olaf o redeg cyflym cyson.

Sesiwn 3: Dydd Iau
Sesiwn HIIT a chodi pwysau
Efallai nad yw 0.2km/a yn gynt ar y droedfelin yn swnio fel cymaint o gamp, ond credwch chi fi – mae symud o 15km/h i 15.2km/h bron yn ddigon i beri i mi gwympo oddi ar y cefn. Ond roedd 11 munud o waith caled yn hollol werth chweil pan lwyddais i gwblhau’r sesiwn lawn gyda pherfformiad personol gorau (buddugoliaethau bach ac ati).

Sesiwn 4: Dydd Sadwrn
Ras 10km = 53:05
Ar ôl y penwythnos hir yr wythnos ddiwethaf, roeddwn yn gwybod bod rhaid i mi ddechrau hon yn gywir – yn bennaf gyda batri ffôn wedi’i wefru’n llawn!! Roedd yr haul yn disgleirio, roedd yr awyr yn ffres ac roeddwn yn barod i fynd i’r afael â’r pellter llawn y bore ‘ma. Gwnes i ymdrech fawr dros y cilometr olaf i guro’r cloc ac roedd yn bendant yn werth gwneud hynny – nawr y cyfan sydd ei angen arna’ i yw ail-wneud hyn ar ddiwrnod y ras!

Ddydd Sadwrn oedd fy ras 10k lawn gyntaf ers 10k Cymru ar ddechrau mis Gorffennaf, felly dyma’r meincnod a fydd yn sail i’r hyn byddaf yn ei wneud dros y pythefnos nesaf. Croesi bysedd y byddaf yn gallu cwblhau o leiaf 2 ras 10k lawn cyn diwrnod y ras, wrth i mi anelu at fy mherfformiad personol gorau.

Blog arall cyn bo hir,

Georgia x

10k Journey pt. 5 – Slow Progress

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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

 

I ble’r aeth yr haf!

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Wel dyma ni eto! Mae’r wythnosau o hyfforddi’n mynd heibio’n gyflym – alla’ i ddim credu bod yr ‘haf’ wedi dod i ben!

Dyma grynodeb o sesiynau ymarfer yr wythnos ddiwethaf:

Sesiwn 1: Dydd Llun
Sesiwn HIIT a chodi pwysau
Mae cyrraedd y gamfa ar fore dydd Llun diflas bob amser yn teimlo’n gymaint o gyflawniad, yn enwedig pan fyddwch yn symud i fyny hanner lefel cyflymder ar y peiriant rhedeg! Roedd sesiwn HIIT 20 munud ynghyd â chodi pwysau gyda rhan uchaf y corff yn sesiwn ymarfer corff cyfan wych.
Sesiwn 2: Dydd Iau
Rhedeg 8.5km = 46:41
Mae olrheinio’ch sesiynau rhedeg ar ap naill ai’n gallu bod yn ysgogwr gwych neu achosi cryn dipyn o siom – ond nid oes unrhyw beth yn fwy rhwystredig na phŵer y batri’n methu pan rydych yn rhedeg eich 10k cyntaf mewn bron 2 fis. Nodyn i fi fy hun ar gyfer y dyfodol: gwna’n siŵr bod y ffôn wedi’i wefru’n llawn cyn mynd i redeg 10k, yn enwedig yng nghefn gwlad.
Seswin 3: Dydd Gwener
Sesiwn hyfforddiant ysbeidiau
Gan fy mod wedi mynd i ffwrdd am y penwythnos, llwyddais i wneud un sesiwn hyfforddiant ysbeidiau cyn mynd, ac es i allan i’r awyr agored i wneud yn fawr o’r heulwen braf. Gwnes i 20 munud o 30 eiliad ar gyflymdra llawn a 30 eiliad o orffwys o gwmpas cae pêl-droed – roedd Buddy gyda mi hefyd fel partner hyfforddi, ac roedd wrth ei fodd yn ceisio fy maglu yn ystod yr hyfforddiant. Oherwydd hyn, mae ganddo enw newydd, Buddy the Terror Terrier, ac mae’n ddiogel dweud na fydd yn mynd i unrhyw sesiynau hyfforddi eraill.

Gan ei bod hi’n benwythnos Gŵyl y Banc, roeddwn i’n teimlo fy mod wedi gwneud yn dda i gyflawni 3 sesiwn yr wythnos hon – er, yr wythnos nesaf fydd dechrau’r 4 wythnos swyddogol cyn y ras a bydd rhaid i mi fwrw ati o ddifrif i geisio curo fy amser personol gorau o 56:00.

Blog arall cyn bo hir,

Georgia x