Category Archives: Training
PnR Training Open Water Swim Tips
PnR Training Group Swim
With training getting in full swing there are swimmers of all abilities and levels showing up for the group swim. Below are some swim tips to keep in mind and help make training for the Plunge-n-Run a fun and positive experience for everyone!
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Wear a bright colored swim cap – both guys and gals. One, you’re more visible to boat traffic and two, you’ll need to wear one on race day so you may as well train with one.
Running in the Heat
Even though we’re starting at 6:30am, it’s still fairly warm out and heats up quick. It’s very important to stay hydrated on these runs. The best way is to carry water in a bottle or hydration pack or place a couple bottles along the course before your run. And be sure to have liquid available at the end as well to help you cool down. A few other things to keep in mind:
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Speedwork for 5k Race
It is my hope that most of you will participate in the upcoming Fighting Knights 5k Cross Country Race on Saturday, September 24th to support our local high school cross country team. You have three-four weeks to get some speedwork under your belt to ignite those fast twitch muscle fibers and help you run a fast 5k.
Before engaging in any speedwork you should always have a proper warm-up of at least 10 minutes. For me that’s a jog from my house to the track at Daytona where I can go right into my speedwork. Maybe you can jog to the high school, Thunderbolt or just do your speedwork on the roads around your house once you’ve warmed up. For simplicity purposes, I’m going to use the track for distances.
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