{"id":10850,"date":"2012-08-15T09:55:34","date_gmt":"2012-08-15T08:55:34","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=10850"},"modified":"2012-08-15T09:58:32","modified_gmt":"2012-08-15T08:58:32","slug":"aqua-jogging","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2012\/08\/aqua-jogging\/","title":{"rendered":"Aqua-Jogging Workout"},"content":{"rendered":"<div class=\"amazon_ad_right\"><object id=\"Player_920056c4-9508-40b9-a7d5-9daeb9be6fe7\" width=\"120px\" height=\"500px\" classid=\"clsid:d27cdb6e-ae6d-11cf-96b8-444553540000\" codebase=\"http:\/\/download.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=6,0,40,0\" align=\"middle\" bgcolor=\"#ffffff\"><param name=\"quality\" value=\"high\" \/><param name=\"allowscriptaccess\" value=\"always\" \/><param name=\"src\" value=\"http:\/\/ws.amazon.co.uk\/widgets\/q?rt=tf_cw&amp;ServiceVersion=20070822&amp;MarketPlace=GB&amp;ID=V20070822%2FGB%2Falslikklworls%2F8010%2F920056c4-9508-40b9-a7d5-9daeb9be6fe7&amp;Operation=GetDisplayTemplate\" \/><\/object><br \/>\n<noscript>&amp;amp;lt;a HREF=&#8221;http:\/\/ws.amazon.co.uk\/widgets\/q?rt=tf_cw&amp;amp;amp;ServiceVersion=20070822&amp;amp;amp;MarketPlace=GB&amp;amp;amp;ID=V20070822%2FGB%2Falslikklworls%2F8010%2F920056c4-9508-40b9-a7d5-9daeb9be6fe7&amp;amp;amp;Operation=NoScript&#8221;&amp;amp;gt;Amazon.co.uk Widgets&amp;amp;lt;\/a&amp;amp;gt;<\/noscript><\/div>\n<p>In order to maintain some run fitness whilst unable to run due to a<a title=\"Knee Update - Physio's Report\" href=\"https:\/\/www.alananna.co.uk\/blog\/2012\/knee-update-physios-report\/\"> knee injury<\/a> I decided to give aqua-jogging a go the other day.<\/p>\n<p>I may look like a complete fool doing it, but I actually quite enjoyed it! I thought that aqua-jogging non-stop for a whole session would be pretty boring as you don&#8217;t really go anywhere particularly quickly so I decided to do a swim \/ aquajog session.<\/p>\n<p>I started off with a steady swim <strong>warm up<\/strong>:<\/p>\n<ul>\n<li>300m front crawl<\/li>\n<li>200m f\/c pull<\/li>\n<li>100m kick<\/li>\n<\/ul>\n<p>This was followed by the <strong>first swim set<\/strong> which was<\/p>\n<ul>\n<li>800m at race pace<\/li>\n<\/ul>\n<p>Next was the <strong>first aquajog set<\/strong> which lasted 20 minutes:<\/p>\n<ul>\n<li>2 mins steady<\/li>\n<li>3x 5 mins at tempo pace with 1 minute recovery in between each<\/li>\n<\/ul>\n<p><strong>Swim 2:<\/strong><\/p>\n<ul>\n<li>500m at race pace<\/li>\n<\/ul>\n<p><strong>Aquajog 2:<\/strong><\/p>\n<ul>\n<li>5x 2 mins at maximum effort with 1 min recovery between<\/li>\n<\/ul>\n<p><strong>Swim 3:<\/strong><\/p>\n<ul>\n<li>3x 250m at race pace with 15 secs recovery between reps<\/li>\n<\/ul>\n<p><strong>Aquajog 3:<\/strong><\/p>\n<ul>\n<li>10 mins at tempo speed<\/li>\n<\/ul>\n<p><strong>Cool down:<\/strong><\/p>\n<ul>\n<li>Easy Swim<\/li>\n<\/ul>\n<p>The entire workout lasted about 1.5 hours and as I said, I quite enjoyed it. It was nice to do something a little different and the aqua-jogging set were fairly hard work at times. It won&#8217;t quite have the same benefits as proper running but it should help keep some fitness whilst I&#8217;m injured and will hopefully mean that I&#8217;ll be able to pretty much pick up where I left off with my running once my knee is fully healed. I&#8217;m planning another of these swim \/ aquajog sessions this weekend and then a very easy run on the beach next week just to see how my knee is feeling. If it all feels OK on that short run on a soft surface I shall try another slightly longer run a few days later and hopefully, all being well will get back up to speed with some proper run training after that.<\/p>\n<p>Of course, if there is any pain in my knee on the test runs I shall stop and lay off the running for a little longer. If that&#8217;s the case then I expect to be spending lots of time in the pool aqua-jogging away whilst trying to ignore the funny looks I get from everyone!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&amp;amp;lt;a HREF=&#8221;http:\/\/ws.amazon.co.uk\/widgets\/q?rt=tf_cw&amp;amp;amp;ServiceVersion=20070822&amp;amp;amp;MarketPlace=GB&amp;amp;amp;ID=V20070822%2FGB%2Falslikklworls%2F8010%2F920056c4-9508-40b9-a7d5-9daeb9be6fe7&amp;amp;amp;Operation=NoScript&#8221;&amp;amp;gt;Amazon.co.uk Widgets&amp;amp;lt;\/a&amp;amp;gt; In order to maintain some run fitness whilst unable to run due to a knee injury I decided to give aqua-jogging a go the other day. I may look like a complete fool doing it, but I actually quite enjoyed it! I thought that aqua-jogging non-stop for a whole session would be&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48,650],"tags":[1511,178,49],"class_list":["post-10850","post","type-post","status-publish","format-standard","hentry","category-fitness","category-triathlon","tag-fitness","tag-injury","tag-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Aqua-Jogging Workout - A Simple Life of Luxury<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alananna.co.uk\/blog\/2012\/08\/aqua-jogging\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aqua-Jogging Workout - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"&amp;amp;lt;a HREF=&#8221;http:\/\/ws.amazon.co.uk\/widgets\/q?rt=tf_cw&amp;amp;amp;ServiceVersion=20070822&amp;amp;amp;MarketPlace=GB&amp;amp;amp;ID=V20070822%2FGB%2Falslikklworls%2F8010%2F920056c4-9508-40b9-a7d5-9daeb9be6fe7&amp;amp;amp;Operation=NoScript&#8221;&amp;amp;gt;Amazon.co.uk Widgets&amp;amp;lt;\/a&amp;amp;gt; In order to maintain some run fitness whilst unable to run due to a knee injury I decided to give aqua-jogging a go the other day. 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