Heading to the pool after work, tired, foot sore, hungry. But I didn't even try to talk myself out of my swim. I get to the club, suit up, shower, and head into the pool. The place was deserted, just the way I like it. An added bonus was that they had forgotten to turn on all the lights once the sun went down. There was only one fixture illuminating the shallow end of the pool, over the steps. The far end was bathed in shadow, it had the gloaming look of twilight. I smiled to myself, and hoped my luck would continue. The last few weeks my Saturday swim has been plagued with families, and a horrific, hot pink beach ball that is part of the pool's assortment of floaty things. For all the times I have had to push that damned ball out of my way, or toss it onto the deck after it gets left behind, I have been harboring a secret desire to bring a sharp implement and pop the damned thing. Okay, getting off track. But I really was expecting to be invaded at any time.
I slipped into the water. The silence and darkness were so peaceful and inviting. It was my weekly Individual Medley swim set. I love this set because there is a mindlessness to it that is especially appealing when I am tired. It is a hard swim, because of the multiple sets of breast stroke and back stroke, which take so much more energy to move through the water. At the same time, my mind can relax because I am not having to count laps. Two laps breast, two of back, and two of freestyle equals one set. All I have to do is keep a minor part of my brain engaged in keeping track of sets.
Last night, I was still feeling the intensity of Thursday's swim, the Broken Endurance Countdown, which has 42 laps of mixed intensity from glide to race pace to sprint to full power (plus 10 laps of warm-up, 10 laps of hand paddles after, 5 laps of kick drills, and 5 laps of cool-down). It is brutal, but my stroke mechanics are improving. As I swam, my muscles, although a wee sore, felt great. From the first lap of freestyle I was pleased with how effortless and fluid my stroke felt. I couldn't help but feel elated at what, to me, felt like near perfection. I felt as if I was one with the water, gliding through with balance and ease. It was fabulous.
At one point, about 20 laps into my set, since the swim itself does not require too much though, my mind slipped away to pondering my situation. Swimming alone in a darkened pool just begs for a crazed ax murderer or freakish ghoul to come in and crash the party. I started thinking through several of the uber-creepy, single paragraph horror stories that make the internet circuit around Halloween and started getting just a touch of the heebie-jeebies. At one point, out of the corner of my eye, I thought I saw someone sitting in the jacuzzi. I actually stopped and stood up to look over the raised rim of the hot tub to make sure that it was indeed empty. Fortunately, the mental freakout only lasted a few minutes before I was able to push it aside with thoughts of what I would make for dinner. After a 75 minute swim, I grabbed my water bottle and sank into the hot tub. I don't turn on the jets, preferring the silence. I went through my usual hot tub Yoga routine while I downed a liter of cold water. The only thing that could have made my swim more relaxing was if there had been candles around the hot tub. But that is asking for a bit much.
I have been slowly increasing the distance and duration of each swim. Building my endurance and strength. To top off my Saturday swim I have been getting home, downing a quick protein smoothie, and going straight into an hour of upper body strength training with resistance bands and hand weights. Yes, it kind of kicks my ass. But there is no improvement if you don't keep pushing yourself. I will say, my swim workouts make me hungry for two days.
Sunday, December 20, 2015
Thursday, December 10, 2015
Count Down Swim Set
I vowed I would hit the pool today, and I did not disappoint myself. One thing about being self coached is that sometimes you just have to step up and be a hardass. Today I did my absolute hardest swim set. It is hard not because of duration, it is about 70 minutes which is my average, but because of sheer intensity. It is the Broken Endurance Countdown. Sounds simple enough. It goes like this:
Warm up for 5 laps, I chose breast stroke and back stroke, to hit all the muscles. The main set is all freestyle. The first set is 3 laps each: Cruise - focus on technique; Race Pace; Easy at the walls, Sprint the middle; Begin at Race Pace, build to 90%. Then repeat each set, counting down: 3 laps; 2-1/2 laps; 2 laps; 1-1/2 laps; 1 lap; 1/2 lap. The main set is 42 laps (2100 yards/1.2 miles). Finish up with 4 x 25yd Sprints. * laps with hand paddles. 5 laps cool-down. 62 Laps/ 3100 yards/ 1.7 miles. It is a shoulder burning, near vomit inducing, lung searing swim. I have a Love/Hate relationship with it, for sure.
It is the kind of swim workout that leaves me starving, and feeling a bit worthless for the rest of the evening. Normally a good swim leaves me invigorated, if a bit fatigued. But not this one. The last few sets it is really difficult to push through the Sprints and the Build to 90%. The saving grace is that each set is a little shorter than the last. So once I reach that point when my shoulder muscles are feeling a bit like trembling, overheated rubber, I am down to just a few short sets.
As a bit of a hardass coach, I don't let myself rest at the wall, even after the sprints. I make myself power through to the end. One cheat that I do; on the first 25 yards of the Cruise set I will let myself do the backstroke so I can regain my breath from the previous two sets. But I keep moving of Coach will jump my ass.
I do love swimming. I love the way that I leave the pool feeling a bit like a black hole, with a huge void needing fluids and nourishment immediately. During the second half of most of my swim sessions I am usually thinking very hard about what I will make for dinner, and that there is always a banana for me the minute I get to my car. Tonight I had glorious plans for either yam and black bean chili, and/or my winter vegetable bake. I had all the ingredients for either, or both. Instead, speed won out and I settled for a big skillet of yam hash topped with cheese and 3 eggs over-easy. Still feeling like a black hole I topped it off with an orange, and an apple. I am telling you what, swimming is the greatest appetite elevator I have ever known. When I swim hard, I eat like a teenage boy.... but then, I've earned it.
Warm up for 5 laps, I chose breast stroke and back stroke, to hit all the muscles. The main set is all freestyle. The first set is 3 laps each: Cruise - focus on technique; Race Pace; Easy at the walls, Sprint the middle; Begin at Race Pace, build to 90%. Then repeat each set, counting down: 3 laps; 2-1/2 laps; 2 laps; 1-1/2 laps; 1 lap; 1/2 lap. The main set is 42 laps (2100 yards/1.2 miles). Finish up with 4 x 25yd Sprints. * laps with hand paddles. 5 laps cool-down. 62 Laps/ 3100 yards/ 1.7 miles. It is a shoulder burning, near vomit inducing, lung searing swim. I have a Love/Hate relationship with it, for sure.
It is the kind of swim workout that leaves me starving, and feeling a bit worthless for the rest of the evening. Normally a good swim leaves me invigorated, if a bit fatigued. But not this one. The last few sets it is really difficult to push through the Sprints and the Build to 90%. The saving grace is that each set is a little shorter than the last. So once I reach that point when my shoulder muscles are feeling a bit like trembling, overheated rubber, I am down to just a few short sets.
As a bit of a hardass coach, I don't let myself rest at the wall, even after the sprints. I make myself power through to the end. One cheat that I do; on the first 25 yards of the Cruise set I will let myself do the backstroke so I can regain my breath from the previous two sets. But I keep moving of Coach will jump my ass.
I do love swimming. I love the way that I leave the pool feeling a bit like a black hole, with a huge void needing fluids and nourishment immediately. During the second half of most of my swim sessions I am usually thinking very hard about what I will make for dinner, and that there is always a banana for me the minute I get to my car. Tonight I had glorious plans for either yam and black bean chili, and/or my winter vegetable bake. I had all the ingredients for either, or both. Instead, speed won out and I settled for a big skillet of yam hash topped with cheese and 3 eggs over-easy. Still feeling like a black hole I topped it off with an orange, and an apple. I am telling you what, swimming is the greatest appetite elevator I have ever known. When I swim hard, I eat like a teenage boy.... but then, I've earned it.
Wednesday, December 9, 2015
Winter Training
Winter training is made extra difficult by the desire to stay warm and dry in my home. The short days don't help either, as I want to race home from work to get in a few minutes of daylight before the sun disappears. Not that I would be outside training much in this weather, but it really seems to effect my swim. Weird, I know.
Monday I had my swim bag, with the best of intentions. A winter storm hit with record rainfall, causing flooding and road closures around the region. I opted to beeline for home after work so I wouldn't get stranded somewhere. Yesterday I had intentions of getting in a swim, since I missed Monday. But the high wind and sheeting rain kept me bunkered in my house. Today, after cleaning up storm damage, we were hit again with hard rain, heavy wind, hail, even a little lightening and thunder. So again, I stayed home. I get a bit fed up with myself, feeling like I am wimping out.
On the plus side, no swim does not mean no training. Yesterday it was 75 minutes spin, followed by 45 minutes of leg work. The evening was an hour of abs and core. Today it is 60 minute spin, and upper body strength training, and very likely a second spin after drill. Tomorrow is swim with the grandson early, and a second swim in the early afternoon (last Thursday I spent nearly 5 hours in the water). I vow to swim Saturday after work (cross my heart and hope to die).
I do try to adjust my mindset for winter training. Focus on base building, strength training, flexibility, and technique. I do wish I would hit the pool with better regularity. I do try.
Monday I had my swim bag, with the best of intentions. A winter storm hit with record rainfall, causing flooding and road closures around the region. I opted to beeline for home after work so I wouldn't get stranded somewhere. Yesterday I had intentions of getting in a swim, since I missed Monday. But the high wind and sheeting rain kept me bunkered in my house. Today, after cleaning up storm damage, we were hit again with hard rain, heavy wind, hail, even a little lightening and thunder. So again, I stayed home. I get a bit fed up with myself, feeling like I am wimping out.
On the plus side, no swim does not mean no training. Yesterday it was 75 minutes spin, followed by 45 minutes of leg work. The evening was an hour of abs and core. Today it is 60 minute spin, and upper body strength training, and very likely a second spin after drill. Tomorrow is swim with the grandson early, and a second swim in the early afternoon (last Thursday I spent nearly 5 hours in the water). I vow to swim Saturday after work (cross my heart and hope to die).
I do try to adjust my mindset for winter training. Focus on base building, strength training, flexibility, and technique. I do wish I would hit the pool with better regularity. I do try.
Tuesday, December 1, 2015
I Win!
A few months ago I entered a contest to win three months free triathlon coaching. It was basically an essay contest put on through Triathlete magazine. 100 women across the country would reap the benefit. What the hell. I entered. I figured I could put my dubious writing skills to good use. Surprise, surprise, I won. I won! I don't really ever win anything. Yeah, yeah, this could be a scam. Starts out all easy and then the high pressure sales pitch hits, and they try to bilk me out of my savings. Well, if that's the case, the joke's on them. I don't have any savings! Bwah ha ha ha!
Anyhoo. All joking aside, or most of it anyway, I am excited. To this point I have been completely self coached, except for a few lessons in running my first summer. I am a good coach though. I study hard, am always looking for ways to improve technique, function, and keep my training fresh. My biggest concern, as a self coached athlete, and a decently well-informed one, is how well will I take to having someone else tell me what to do? It will be very difficult for me to turn the reins over to a total stranger. I am stubborn, there is no denying it. I am also well aware of my body's shortcomings and difficulties. But still, I am excited. Maybe this will be exactly what I need to get my running back on track, my cycling speed up, and keep increasing my swim endurance. Swim Smart. Bike Strong. Run Tough.
Anyhoo. All joking aside, or most of it anyway, I am excited. To this point I have been completely self coached, except for a few lessons in running my first summer. I am a good coach though. I study hard, am always looking for ways to improve technique, function, and keep my training fresh. My biggest concern, as a self coached athlete, and a decently well-informed one, is how well will I take to having someone else tell me what to do? It will be very difficult for me to turn the reins over to a total stranger. I am stubborn, there is no denying it. I am also well aware of my body's shortcomings and difficulties. But still, I am excited. Maybe this will be exactly what I need to get my running back on track, my cycling speed up, and keep increasing my swim endurance. Swim Smart. Bike Strong. Run Tough.
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