Sparrows Experiment

Sparrow, my swimming is suddenly improving by leaps and bounds to the point where my daughter is not embarrassed to wait for me by the YMCA pool:cool:.

Today, the first 500 yards were sluggish and I rested for about 20 seconds after each 100. But then I got a huge second wind and cruised the next 600 yards with zero rest stops (well, 2 breaths at each end of the pool but no kickoffs). After the 600 yards, my arms tired and my form started to break down and I rested for a minute. Then, I went the final 700 yards without another break.

This was with a pull buoy and no kicking. With a wetsuit, I would kick a little so that would have taken a little pressure off my arms. But, I am getting closer to being ready for an Oly swim.

Now, some more questions:

1. Would you recommend long steady distances like this as this is what I will be doing in the Oly? Or, should I mix it up with some faster laps as my first swim coach advised back in October. At that time, he wanted me to swim 400 yards warmup and then do 8 x 100 yard 100s. I just laughed at him! I couldn't do his warmup!:p

2. I am in my comfort zone with a wetsuit, but that limits greatly my triathlons and rules out all Florida triathlons. So, at some point, I would like to be able to swim better in the pool (fresh water) without a pull buoy. Which means I need to kick. When I did a kick exercise with a kickboard this past week, I almost died after 25 yards and got a hamstring cramp. Any suggestions for a better kick? More kickboard drills? My feet are very rigid, which is a big detriment. Any easy ways to make them more flexible and ballerina-like?

Thanks
 
g8r80 said:
Sparrow, my swimming is suddenly improving by leaps and bounds to the point where my daughter is not embarrassed to wait for me by the YMCA pool:cool:. [QUOTE/]

I'm so happy to hear that! You've put in your dues, its high time you got some reward for your efforts!
g8r80 said:
Today, the first 500 yards were sluggish and I rested for about 20 seconds after each 100. But then I got a huge second wind and cruised the next 600 yards with zero rest stops (well, 2 breaths at each end of the pool but no kickoffs). After the 600 yards, my arms tired and my form started to break down and I rested for a minute. Then, I went the final 700 yards without another break.

Now, some more questions:

1. Would you recommend long steady distances like this as this is what I will be doing in the Oly? Or, should I mix it up with some faster laps as my first swim coach advised back in October. At that time, he wanted me to swim 400 yards warmup and then do 8 x 100 yard 100s. I just laughed at him! I couldn't do his warmup!:p [QUOTE/]

You need both. You need to feel what it is to swim long distances without rest and stopping, but you need the shorter stuff to improve your aerobic threshold. If you are swimming 3 times a week like you mentioned try breaking them up like this:

1. Medium length swims (200's) pushing your aerobic threshold on short rest (swim tired)

2. Long paced swims (500+) trying to keep the stroke even and form together

3. A mix of a sprints (25's-50's) with technique laps and stroke drills between as recovery.

g8r80 said:
I am in my comfort zone with a wetsuit, but that limits greatly my triathlons and rules out all Florida triathlons. So, at some point, I would like to be able to swim better in the pool (fresh water) without a pull buoy. Which means I need to kick. When I did a kick exercise with a kickboard this past week, I almost died after 25 yards and got a hamstring cramp. Any suggestions for a better kick? More kickboard drills? My feet are very rigid, which is a big detriment. Any easy ways to make them more flexible and ballerina-like? [QUOTE/]

Yes, get some blue "zoomers" . they are more flexible than the red ones and promote "floppy feet" as well as give you the stability you need in the water (like the buoy does) until you feel like you can wean off of them. I have had many beginner swimmers start with them (for the same reason as you) and gradually wean themselves off. They allow you to concentrate on your whole stroke with support while adding in some kicking that you need to get used to. They'll help you gain more flexibility in your ankles also. You also should stretch your ankles when you can. I have very rigid ankles as well and I HAVE to stretch them out. Do point flex exercises. When you're waiting in line somewhere stand on your tip toes and then back down. Sounds goofy, but it works. It will help you with the cramping as well. The more you get used to kicking, the faster the cramps will go away.
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Thanks Sparrow, I already have the blue Zoomers. Ironically, I used them for a couple laps today before going back to the pull buoy.

I will try using the zoomers again on my next outing.

Thanks again.
 
g8r80 said:
Thanks Sparrow, I already have the blue Zoomers. Ironically, I used them for a couple laps today before going back to the pull buoy.

I will try using the zoomers again on my next outing.

Thanks again.
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Because the buoy has been a security blanket for your swimming, I think the transition, even to zoomers, is going to be a hard mental hurdle. Have faith in them. They will keep you up and help you get to your goals faster.
 
sparrow said:
Because the buoy has been a security blanket for your swimming, I think the transition, even to zoomers, is going to be a hard mental hurdle. Have faith in them. They will keep you up and help you get to your goals faster.
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Hmm, Sparrow, you are either an autistic savant, a mind-reader, or you are very experienced with rookie swimmers!:)

Yes, the pull buoy is a security blanket (think: Pigpen) that I use and rationalize it by convincing myself that I am working my upper torso with it.

Okay, the next trip out, I'll do sets of 200s with the zoomers.

g8r
 
Okay there is pretty much no way I'm going to run tonight. Swim meet was out in the 101 degree heat for 12 freakish hours. I wanted to cry I was so hot. Luckily there was a parents relay between the trials and finals swimming so getting in was amazing. I've never been so happy to be freezing all the sudden :) I thought about making them chase me to get me out :)

Anyway, it was a good day, just super long and hot and exhausting. Same tomorrow
 
ITS THE FINAL COUNTDOWN :)

Hooray, this is finally happening!

I have much to do, but time to do it!

Full taper beginning today. Only 5 days to taper. I didn't feel I needed a whole 10-14. I actually do better "just a little tired". Thats how I was for all my races this season so far.

3x10 min bike
first 10-warm up ease into a low hill
second 10 med/heavy hill and pace the legs
third 10 come off the hill and sprint the flat

transition quickly into:

3x10 min run
first 10-shake out the legs, get rhythm going
second 10-race pace (sounds impressive but it was just 9 min miles)
third 10-settle into race pace and hydrate some

I had side ache on this but I breathed through it

I didn't get in the 4x5 min swims at the end that I was supposed to, because I ran out of time before coaching Masters. The swim is not much of a concern so I may either do it another day, or just not worry that I dind't do it. Really, whats 20 min of swimming missed? haha

I'll be posting my diet and water this week.

break (on way to gym): 2 pieces whole wheat w/1T natty butter
during workout 20 oz water
after workout 20oz water
lunch: 5 egg whites, 1oz mozz. cheese, 1c oatbran oatmeal w/splenda
snack: apple, almonds, 20 oz water
dinner: grilled chicken breast, steamed broccoli, salad w. olive oil and balsamic, 1c brown rice 20oz water
snack: protein shake w/1/2 milk, 1/2water
20oz water between dinner and bed
 
No its not an Mdot and I like it that way :) Its already feeling high powered enough, I don't need the extra pressure!

So I feel more lethargic than I did during my intense weeks. I forgot-I HATE TAPER! No really, I seriously feel like I ran about 12 miles yesterday. my muscles feel super fatigued and my resting heart rate is even high. I get breathless climbing the stairs at my house! I have been increasing carbs so I'm wondering is it just the extra glycogen my muscles are absorbing and feeling heavy with it or are they repairing themselves, or what? Whatever it is, its not happy. I don't feel "springy" I feel like dead weight.

Speaking of weight. I hit my low for the season this week which is weird to me because I haven't been trying! It was cool to see the number. I'm sure it will be up 5 pounds by the end of this carb eating and hydrating week!

Today's workout felt awkward. NOthing I did felt fluid or strong.

Bike: 5 min warm up/ 5x2 min FAST / 5 min cool down

run: 5 min warm up (9:00 pace) / 5x1 min sprint (6:30 pace) w/1 min (10 min pace) recovery between /5 min cool down

swim: 300 warm up /6x50 FAST (I held a slow 33 on these) /300 cool down

short stretch.

breakfast: homemade banana bread w/ yogurt butter
20 oz water during workout
lunch: pb & J sandwich w extra natty butter, apple
snack: apple and almonds or something
dinner: date night-mongolian bbq w veggies and chicken stir fried w/ white rice
coffee w. milk and splenda
 
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Big race is on Saturday morning

Today: 15 min continuous swim

Thats it. amazing.
 
sparrow said:
Big race is on Saturday morning

Today: 15 min continuous swim

Thats it. amazing.
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It's only recently that I've begun to understand how hard it is for you to do this "taper" stuff. Feels like being earthbound after a long flight, no? Very uncomfortable. Or maybe you're actually enjoying the rest now, I dunno. Either way, good girl. :)
 
Yes focus, its hard to trust the "system" sometimes. I went to the pool and mr ironman was there. He is taking this season off, but the dude can haul. Somehow he knew about my race this weekend. He was surprised I was only tapering 5 days. After I did my whole 15 min in the pool I think he could tell I was struggling with getting out so soon. I was at one end, he was at the other. He yells "Trust the process, just GET OUT!" so I did. UGH. it was hard. 15 minutes of swimming total? man, its like walking around my house or something and calling it exercise for the day. I got in 1100 (44 laps) in the pool for the 15 min. I used a buoy, sighted and went at RPE 3.

I have had a hard time feeing anywhere near recovered this week. Today was a better day though. I had pulled a muscle in my back/shoulder during the weekend's swim meet when I lifted a swimmer out of the pool (the gutters were very far down) but I've been using arnica gel and it seems to be getting a little better. I'm making sure the carbs are increasing which is making me somewhat sluggish and weird feeling. Its like my body doesn't know what to do with them. JUST STORE IT BABY! I feel like a little squirrel preparing for winter. I'm just gathering and gathering and gathering the stuff I need for the weekend and plopping it on my desk. Then I gather some more. Its unending STUFF. I need to email FF my race plan here soon so I must go....
 
Woke up anxious. OH NO its started! I tried to go back to sleep (it was 545) but I couldn't so I decided to get my stuff over with. There were a few more things i needed to work out anyway. I put on my tri shorts and bike shorts over them-I haven't ridden this way before. I aired up my tires more and realized my seat was LOOSE on my post. OMG. So I tightened it but during my ride I could tell its tilted down quite a bit more than I had it. SO I'll have to hope for the best fixing it the way it was.

Having the seat tilted downward more was both a blessing and a curse. It relieved my booty quite a bit from the pressure normally put upon it, but it forced me to shift my weight to my handle bars (unless I was aero, and then it was gravy). I only rode 25 minutes and I actually felt weak-I'm still trying not to care about the rare condition I'm feeling myself in right now. At the end I played with the gears so I had down how to get into my big ring for the downhills etc. Tri bikes are really different on the shifting. I also only have 2 rings instead of my 3 I had on Big Blue so hills are not as cinchy as before. They take some strategy now to make it up them.

I spent some time last night googling my race and blogs others had written about it. That has proven to be very helpful. My experience with this is that after you finish something like a half ironman you want the world to know every little detail of your pain, and your glory, so these folks don't leave much out :) I'm sure I'll do the same when its over.

Wow. When its over.

crazy

SO I put my bike up at 25 minutes and transitioned to my shoes, stripped my bike shorts off and put on FF's Mdot visor. I feel almost qualified to wear this thing now :) I set off on a 15 min jog. Can I tell you that this is the second time in months of training I've actually done this transition from a real bike, to a real road? TERRIBLE! I normally do a spin class to a treadmill because I have my kids, or if I do bike I never have time after to do any running. WOW its really different, for sure. I'm going to need to keep in mind that I'm brand new to that feeling and I need to calm myself down at the race when I'm not feeling very happy with those first few steps-or MILES of the run! I did my shuffle run (as my plan is going to be at the race) for the first 3-4 minutes. After that I was able to pick it up a little, but seriously I didn't feel like I had any sort of form until after about a mile. I'm going to need to stretch out my midsection after the bike too. It felt all crumpled up and tight on the run after aero for only 25 min! yipes!

Anyway, the morning wasn't very encouraging but it'll be okay. We ship our kiddos off tonight to grandparents house and then we're off to Napa first thing in the morning!
 
Try not to work too hard before your race. Just signing up for the thing is an accomplishment. I can't wait to hear of your pain and glory lol You can be proud of yourself no matter what happens!
 
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Yeay sparrow. :D
 
oh this isn't working hard-but yes the worry is there. This IS taper :)

I went back to see how the final weeks have gone with numbers. I was pleased to see that I actually have been sort of tapering down week by week for the past 3 weeks. This is how it should be, but I'd never do it knowingly, it freaks me out!

This is the total for my final week. Tomorrow I'll swim a bit in the river just to test the current, bike ride the run so I know what to expect (6mi) and do some light jogging.

Swim: 2000
bike: 30
run: 7

adios everyone. Thank you for your encouragement
 
Clear skies and a favorable wind. <3
 
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