It is amazing how a tweaked back can really shut down the ability to do serious training. My lower back has been giving me nice, painful, little spasms for the last few days. Last night when I started my swim I got hit with a spasm about 5 strokes into my first lap. I had the sudden thought, "This is the kind of thing that could drown me in deep water." It was only debilitating for a moment. Since I was doing the breast stroke, which makes me arch my back a bit more, I switched to backstroke and it was okay. I alternated backstroke and crawl for the first 10 laps, then gingerly added breast stroke once I felt warmed up. The rest of the swim was uneventful, mostly, and I thought maybe I had managed to work out the kinks. Adding an upper body workout to the evening might have been a bit over the top, but it is my regular Saturday evening routine. The short swims forced by the pool air quality have been enough of a disruption, I wasn't going to skip my strength training as well. I did skip the heavy bent over row, and upright row though. See, I can be sensible-ish. But in retrospect, maybe I should have done Yoga or Tai Chi instead.
Today though, damn. Not only did I wake to a back that was really angry, but my stomach was painful and cramping. Not so very bueno, if you ask me. Totally shot my morning workout agenda to crap. Sunday is my day for heavy leg work. I tried rosemary tea, with no success. Finally ate two scrambled eggs because despite the pain I was getting hungry. Finally, about noon, I decided that one important aspect of training that I tend to scrimp on is rest. So since I wasn't achieving anything at all, I might as well take a nap. Glory be to the gods of rest, at least my stomach simmered down after a nice 1-1/2 hour sleep.
I am still pretty grumpy with my back, wondering what I can do to loosen things up. Later this evening I think Tai Chi is on the agenda. For now all I can do is take it easy, and feel disgruntled. But at least I had a great nap.
Sunday, March 27, 2016
Saturday, March 26, 2016
Lemons/Lemonade
For the last two weeks there has been a weird, as yet to be identified chemical unbalance at the pool. It is effecting the air quality to the point that if I swim more than about 40 laps my throat starts to burn, then my sinuses, and I end up with a hacking cough that lasts anywhere from 24 to 48 hours. To say this is putting a damper on my swim sessions is like saying Oregon winters are a wee bit moist. The first night I noticed it I bulled through my swim, hitting 2 miles before I got hit with a sneezing fit, which led to coughing that ended up in me retching. Then, I coughed so hard into the night that it was about 3:30 am before I fell into a fitful sleep. I coughed for 48 hours. I didn't dare swim again for 5 days. I kept that swim short, about 50 laps, before the dreaded burning in my throat made me leave. I coughed for 24 hours after that one. I've found that by limiting my swim to about 40 laps I am managing to keep the coughing at bay.
I have worked diligently to get my mileage up these last few months. On my agenda for last week was a 4 mile swim. Needless to say, it did not happen. I have been frustrated, and a little bitter, venting to the guys at the front counter at the club. I know it's not their fault, but I've been trying to make sure that they are trying to amend the situation.
It has been a disruption to my overall training schedule. But I have come up with an alternative training schedule for the duration of this whatever-the-hell-it-is toxic fog. Instead of 3 long swims a week, I am switching to 5 shorter swims. Typically, on a swim night after 90+ minutes of strong swimming I will come home and put in another 45-60 minutes of core and/or upper body strength training. Now, instead, I am doing about a 50 minute swim, followed by 20+ minutes of underwater leg work. Then, once I am home I will alternate either upper body, or cycling and leg work. Basically, my strength training remains almost the same, as does my cycling, I'm just spreading my pool miles over more days.
It is like training for a sprint tri. Shorter, frequent, intense workouts. Several Brick workouts a week, i.e. swim followed by bike and leg or core work. I have increased my arm, shoulder, and chest strength training to try and make up for less endurance work in the pool (I am totally rocking the muscled swimmer's shoulders look, by the way).
I have been spending such long hours in the pool, that it might be a good thing to switch it up. It will give my brain and body change of pace, and help keep things interesting. I am looking forward to hitting the pool 5 days a week for a few more weeks. I do love the water. And instead of crying over missed swim sessions I am trying to make these lemons into lemonade.
I have worked diligently to get my mileage up these last few months. On my agenda for last week was a 4 mile swim. Needless to say, it did not happen. I have been frustrated, and a little bitter, venting to the guys at the front counter at the club. I know it's not their fault, but I've been trying to make sure that they are trying to amend the situation.
It has been a disruption to my overall training schedule. But I have come up with an alternative training schedule for the duration of this whatever-the-hell-it-is toxic fog. Instead of 3 long swims a week, I am switching to 5 shorter swims. Typically, on a swim night after 90+ minutes of strong swimming I will come home and put in another 45-60 minutes of core and/or upper body strength training. Now, instead, I am doing about a 50 minute swim, followed by 20+ minutes of underwater leg work. Then, once I am home I will alternate either upper body, or cycling and leg work. Basically, my strength training remains almost the same, as does my cycling, I'm just spreading my pool miles over more days.
It is like training for a sprint tri. Shorter, frequent, intense workouts. Several Brick workouts a week, i.e. swim followed by bike and leg or core work. I have increased my arm, shoulder, and chest strength training to try and make up for less endurance work in the pool (I am totally rocking the muscled swimmer's shoulders look, by the way).
I have been spending such long hours in the pool, that it might be a good thing to switch it up. It will give my brain and body change of pace, and help keep things interesting. I am looking forward to hitting the pool 5 days a week for a few more weeks. I do love the water. And instead of crying over missed swim sessions I am trying to make these lemons into lemonade.
Tuesday, March 22, 2016
Motivation
This afternoon, as I was relaxing in the jacuzzi after my swim, I realized one of the main reasons why I train as diligently as I do. It has nothing to do with winning, or even faster finish times in whatever I endeavor to do. It has to do with my children. My grown sons and their children. I want them to be proud of me. I want them to know that the matriarch is a badass. I want to give them a mother and grandmother to be proud of. It seems to be working. Last week I took my 3-1/2 year old grandson to the river to enjoy a rare sunny day. As we were walking down the path, holding hands (of course), he says to me, "You are the cool, superhero Oma. You are the superhero Oma, and I love you." Now if that isn't the best reason in the world to always strive to be the best I can be, I don't know what else there is. Now, I know he has no idea of the training I do, or even the events I have done, but he still thinks I am a superhero. As long as he believes that, I can't disappoint him.
Monday, March 7, 2016
Balm For The Soul
The pool has been my escape and a balm for my soul this winter. it is also a good boost for my athletic ego since I have been steadily increasing my speed and endurance at a rate that far surpasses my ability to increase my run endurance. The cool water flowing over my body rinses the stress from every pore, and the post workout endorphins are the icing on the cake.
As I warmed up this evening I could still feel residual soreness and fatigue from Saturday's swim and strength training sessions. My 20 lap warmup was accompanied by the chaotic shrieks and shouts of the large, obnoxious family I had to share space with. Yes, I am the pool curmudgeon. But they finally left, just as I was hitting my main set. Tonight I wanted to do an endurance swim with varied pacing. Instead of the Broken Endurance set I went with the Endurance Ladder, a negative split training session: 8 laps (400 yards) each; Easy, Ironman Pace, Olympic Pace, 90%+. During the easy set I try to swim as smooth and silent as possible. The Ironman Pace is what I think of as "I can do this almost all day" pace. Olympic is a pretty decent effort, but one that should be sustainable for a mile. The final set I did at a pace that I almost couldn't maintain for that distance, the last 50 yards were pretty brutal. Then I did an abbreviated repeat of 100 yard sets. Followed it all with 50 yard sprints x 4, Finished up with 10 laps to cool down.
I have been trying to regain some run capabilities, so I topped off my 80 minute swim with 20 minutes of leg work in the pool. Single foot bounces to build foot, ankle and calf strength. High knees for core and quads. Leg swing for quad, hammies, core, and hip flexibility. Clamshell side leg raise for hips and quads. 4 sets of each. This is going to be the end of every swim session from here on out. I need to build as much strength in the supporting muscles and connective tissue as I can to help offset the joint pain and weakness. I will run again.
Of course I finished up with yoga in the jacuzzi to stretch out tight, tired, over-worked muscles. The piece de resistance lately has been the new post shower routine. While still wet from the shower I apply my own mix of body oil: extra virgin olive oil scented with patchouli, musk, and tea rose essential oils. Then, still wet, I hit the dry sauna for a bit. Just long enough to dry the excess water and let the oil soak in, but not long enough to break a sweat. I tell you it is Nirvana. I got dressed and was so relaxed and mellow I probably shouldn't have been driving.
As I warmed up this evening I could still feel residual soreness and fatigue from Saturday's swim and strength training sessions. My 20 lap warmup was accompanied by the chaotic shrieks and shouts of the large, obnoxious family I had to share space with. Yes, I am the pool curmudgeon. But they finally left, just as I was hitting my main set. Tonight I wanted to do an endurance swim with varied pacing. Instead of the Broken Endurance set I went with the Endurance Ladder, a negative split training session: 8 laps (400 yards) each; Easy, Ironman Pace, Olympic Pace, 90%+. During the easy set I try to swim as smooth and silent as possible. The Ironman Pace is what I think of as "I can do this almost all day" pace. Olympic is a pretty decent effort, but one that should be sustainable for a mile. The final set I did at a pace that I almost couldn't maintain for that distance, the last 50 yards were pretty brutal. Then I did an abbreviated repeat of 100 yard sets. Followed it all with 50 yard sprints x 4, Finished up with 10 laps to cool down.
I have been trying to regain some run capabilities, so I topped off my 80 minute swim with 20 minutes of leg work in the pool. Single foot bounces to build foot, ankle and calf strength. High knees for core and quads. Leg swing for quad, hammies, core, and hip flexibility. Clamshell side leg raise for hips and quads. 4 sets of each. This is going to be the end of every swim session from here on out. I need to build as much strength in the supporting muscles and connective tissue as I can to help offset the joint pain and weakness. I will run again.
Of course I finished up with yoga in the jacuzzi to stretch out tight, tired, over-worked muscles. The piece de resistance lately has been the new post shower routine. While still wet from the shower I apply my own mix of body oil: extra virgin olive oil scented with patchouli, musk, and tea rose essential oils. Then, still wet, I hit the dry sauna for a bit. Just long enough to dry the excess water and let the oil soak in, but not long enough to break a sweat. I tell you it is Nirvana. I got dressed and was so relaxed and mellow I probably shouldn't have been driving.
Sunday, March 6, 2016
Whining, Just a Little
I know I have been whining about this all winter, but I cannot get my running back on track. I have been so prone to injury and every day pain that I haven't been able to spend much time in my running shoes. To say this is disheartening is sheer understatement. Deep in my heart I wish I could be an ultra-runner. I know that no matter how much I wish this could be, I know it is very unlikely. As they say, "The spirit is willing but the body is weak..." or some such prattle. I hold out hope that the right balance of anti-inflammatory diet, supplements, strength training, and the right shoes will create some sort of miracle cure.
I have been doing a considerable amount of run specific strength training. Working everything from my core, to hips, to quads, to calves, and even down to my toes. Plyometrics, body weight routines, lifting, stretching, even running in the pool. I am constantly on the lookout for strength training routines aimed at keeping runners' hips, knees, and feet strong, healthy, and injury free. My body is not being as coperative as I could wish. I am pretty sure I have developed rheumatoid arthritis in several joints in my feet. After a day at work, standing and walking on concrete, I feel as if I have broken bones in my feet. I can empathize with the little Mermaid (the original, not the Disney version), who, once she had feet, suffered the feeling of walking on broken glass with every step. See, like I said, I'm whining.
I follow the tenet, "What You Believe, You Will Achieve." I believe that I am a runner. I believe that I can learn to run relatively pain free. I don't know if my body is willing to cooperate with me at this point though. I do have my run bag in the car, complete with favorite hat, socks and trail shoes. Once the time change hits, and we have a little more light at the end of the day I am going to make sure I get out and trail run a few times a week. There are several good trails in easy range of work. The Eco Park in Canby has a nice little loop. Only a half mile, but it is paved with wood chips to keep the mud at a minimum, and has good terrain changes. Another good spot is the Molalla River State Park. I used to walk my dogs there religiously and it has a long path along the Willamette, but this time of year it is a bit swampy. There is another short trail along the Willamette just north of Canby at Coalca Landing. Another place I used to take my dogs. It has a narrow trail the follows the river bank for a mile or so. It is a beautiful spot, and lightly traveled. But also rather swampy this time of year.... but then honestly, what part of this region isn't swampy this time of year?
So there is nothing for me to do but keep doing what I am doing. Hope for a tiny miarcle that would let me run pain free, or relatively pain free. I need to set my fears aside and jut make it happen. No, I don't think I will ever be an ultra runner. An ultra swimmer? Yes. Runner? not so likely.
I have been doing a considerable amount of run specific strength training. Working everything from my core, to hips, to quads, to calves, and even down to my toes. Plyometrics, body weight routines, lifting, stretching, even running in the pool. I am constantly on the lookout for strength training routines aimed at keeping runners' hips, knees, and feet strong, healthy, and injury free. My body is not being as coperative as I could wish. I am pretty sure I have developed rheumatoid arthritis in several joints in my feet. After a day at work, standing and walking on concrete, I feel as if I have broken bones in my feet. I can empathize with the little Mermaid (the original, not the Disney version), who, once she had feet, suffered the feeling of walking on broken glass with every step. See, like I said, I'm whining.
I follow the tenet, "What You Believe, You Will Achieve." I believe that I am a runner. I believe that I can learn to run relatively pain free. I don't know if my body is willing to cooperate with me at this point though. I do have my run bag in the car, complete with favorite hat, socks and trail shoes. Once the time change hits, and we have a little more light at the end of the day I am going to make sure I get out and trail run a few times a week. There are several good trails in easy range of work. The Eco Park in Canby has a nice little loop. Only a half mile, but it is paved with wood chips to keep the mud at a minimum, and has good terrain changes. Another good spot is the Molalla River State Park. I used to walk my dogs there religiously and it has a long path along the Willamette, but this time of year it is a bit swampy. There is another short trail along the Willamette just north of Canby at Coalca Landing. Another place I used to take my dogs. It has a narrow trail the follows the river bank for a mile or so. It is a beautiful spot, and lightly traveled. But also rather swampy this time of year.... but then honestly, what part of this region isn't swampy this time of year?
So there is nothing for me to do but keep doing what I am doing. Hope for a tiny miarcle that would let me run pain free, or relatively pain free. I need to set my fears aside and jut make it happen. No, I don't think I will ever be an ultra runner. An ultra swimmer? Yes. Runner? not so likely.
Funk
We've all done it. I know I have. If you workout regularly, you have done it, too. You know, it's time for a workout, you can't find clean gear, your favorite workout shirt is laying there, in plain sight, on top of the dirty laundry. You think, "It'll be good for one more session. Besides, there's no one here to notice." Right? You pick it up, give it a delicate sniff, and are nearly knocked out of your sneakers by that all too familiar stench of fermented sweat. That odor you normally associate with an unbathed ogre at the gym. I've done this all too many times, because I go through at least a dozen shirts a week. At least. Every time I am astonished that my body is capable of putting off a funk that should be reserved for teenage boys. There is no denying, I sweat like hell. When I workout I have to change shirts after cardio and before I hit the weights because I am soaked. I sweat to the point that it will drip off the ends of my braids. True, it takes time for the stench to mature, ripen, reach its full potential. But there it is. I smell like a teenage boy.
Saturday, March 5, 2016
A Bit About Food
A little bit about food. Saturday evening is a double session: solid swim, followed by an upper body strength training session. There is food in the car so I can eat as soon as I leave the pool. When I get home I top off with a vegan protein smoothie before spending an hour abusing already tired muscles with 60 minutes of resistance bands, hand weights, and barbell work. Then the real feeding frenzy begins.
I think about food a lot. I am hungry all the damned time. I really think about food when I am swimming endless laps, and a hard swim will make me feel like a bottomless pit for about 24 hours. Tonight, during my two mile I.M swim (alternating 100 yards each breast stroke, backstroke, crawl) I was hit with a voracious hunger at about lap 65. That hunger you feel all the way from the pit of the stomach to the tips of your fingers. I was afraid I would actually bonk, but I didn't, I pushed through and finished strong. But it did lead to a vivid fantasy about barbecue black bean and roasted yam chili over buttered rice, which I happened to have waiting for me at home.
I have to plan ahead or I will hit the kitchen like a plague of locusts, devouring anything that I can get my hands on. I keep healthy food around and handy. There is always fruit (I eat a lot of damned bananas), right now I am on an orange binge. There is usually a loaf of home made gluten free, whole grain banana bread (my own recipe) in the cupboard, which makes epic peanut butter sandwiches, by the way. I usually have a pot of something in the fridge, ready to heat and eat. My vegetarian bbq chili has been a staple this winter. Other faves are Spanish rice made with a wild and brown rice blend and quinoa; mac and cheese made with high protein pasta; spaghetti sauce chock full of French green lentils (they have a spicy, hearty flavor and meaty texture). I mix and match with ferocity. The last two nights it was BBQ chili, layered with fresh corn tortillas, cheese and topped with two fried eggs. Let me stop here and say, I will put fried eggs on almost anything, and if not fried eggs, then I put peanut butter on it.
I am lucky to have Milk Creek Produce near to hand. I stop there at least once a week and stock up on yams, beets, bananas, local apples, oranges, cauliflower, spinach, avocados, and whatever is on special. During the summer I get their super sweet corn and put that shit in everything.
I am sleepy and rambling, as usual. I wanted to jot down the basics of my vegetarian chili, since I have been talking it up all winter. I think I have made and eaten more chili this winter than I have in the last decade.
Barbecue Black Bean and Roasted Veg Chili
Peel and cut into 3/4" cubes: 1 large yam, 2 medium beets, 2 medium Yukon Gold potatoes, 2 carrots, 1 small sweet onion. Toss with olive oil, sea salt and Smoked Hungarian Paprika and spread in a greased shallow pan. Roast at 375 until cooked through and well browned.
Meanwhile in a medium saucepan cook 1/2 cup red quinoa, 2 cups water, 1 Tbsp minced garlic, salt and pepper, chili powder to taste, and 1 tsp smoked Hungarian paprika.
Add the roasted veggies to the cooked quinoa, add just enough water to almost cover the veggies. Simmer for 15 minutes. Stir in 1 can organic black beans, rinsed and drained. Add about 1/4 cup good barbecue sauce ( not the stuff that is chock full of high fructose corn syrup), salt, pepper, and siracha to taste. Serve alone, or over rice, or layered with tortillas, or.... You can even mash this up like flavor packed refried beans, it makes a fabulous burrito.
Instead of BBQ sauce I have used a bit of tomato paste, a drizzle of molasses, a spoonful of dark brown sugar, smoked paprika, siracha, and a dash of rice vinegar.
I think about food a lot. I am hungry all the damned time. I really think about food when I am swimming endless laps, and a hard swim will make me feel like a bottomless pit for about 24 hours. Tonight, during my two mile I.M swim (alternating 100 yards each breast stroke, backstroke, crawl) I was hit with a voracious hunger at about lap 65. That hunger you feel all the way from the pit of the stomach to the tips of your fingers. I was afraid I would actually bonk, but I didn't, I pushed through and finished strong. But it did lead to a vivid fantasy about barbecue black bean and roasted yam chili over buttered rice, which I happened to have waiting for me at home.
I have to plan ahead or I will hit the kitchen like a plague of locusts, devouring anything that I can get my hands on. I keep healthy food around and handy. There is always fruit (I eat a lot of damned bananas), right now I am on an orange binge. There is usually a loaf of home made gluten free, whole grain banana bread (my own recipe) in the cupboard, which makes epic peanut butter sandwiches, by the way. I usually have a pot of something in the fridge, ready to heat and eat. My vegetarian bbq chili has been a staple this winter. Other faves are Spanish rice made with a wild and brown rice blend and quinoa; mac and cheese made with high protein pasta; spaghetti sauce chock full of French green lentils (they have a spicy, hearty flavor and meaty texture). I mix and match with ferocity. The last two nights it was BBQ chili, layered with fresh corn tortillas, cheese and topped with two fried eggs. Let me stop here and say, I will put fried eggs on almost anything, and if not fried eggs, then I put peanut butter on it.
I am lucky to have Milk Creek Produce near to hand. I stop there at least once a week and stock up on yams, beets, bananas, local apples, oranges, cauliflower, spinach, avocados, and whatever is on special. During the summer I get their super sweet corn and put that shit in everything.
I am sleepy and rambling, as usual. I wanted to jot down the basics of my vegetarian chili, since I have been talking it up all winter. I think I have made and eaten more chili this winter than I have in the last decade.
Barbecue Black Bean and Roasted Veg Chili
Peel and cut into 3/4" cubes: 1 large yam, 2 medium beets, 2 medium Yukon Gold potatoes, 2 carrots, 1 small sweet onion. Toss with olive oil, sea salt and Smoked Hungarian Paprika and spread in a greased shallow pan. Roast at 375 until cooked through and well browned.
Meanwhile in a medium saucepan cook 1/2 cup red quinoa, 2 cups water, 1 Tbsp minced garlic, salt and pepper, chili powder to taste, and 1 tsp smoked Hungarian paprika.
Add the roasted veggies to the cooked quinoa, add just enough water to almost cover the veggies. Simmer for 15 minutes. Stir in 1 can organic black beans, rinsed and drained. Add about 1/4 cup good barbecue sauce ( not the stuff that is chock full of high fructose corn syrup), salt, pepper, and siracha to taste. Serve alone, or over rice, or layered with tortillas, or.... You can even mash this up like flavor packed refried beans, it makes a fabulous burrito.
Instead of BBQ sauce I have used a bit of tomato paste, a drizzle of molasses, a spoonful of dark brown sugar, smoked paprika, siracha, and a dash of rice vinegar.
Thursday, March 3, 2016
A Special Kind of Crazy
It's been a while since I have posted. Life just seems to get in the way. Okay, really, winter fatigue seems to get in the way. This time of year my hibernation mode is in full swing, my favorite pastime is to curl up in bed with a ginormous cup of tea and a good book. Oddly, my workouts never seem to suffer. Frankly, besides the tea and book thing, my other top faves are working out and eating peanut butter, in no particular order.
With the Willamette Bridge Swim as a goal event for me I have been really focused on my swimming. Knowing that in 5 months I need to be able to swim non-stop for about 5 hours has me putting in plenty of extra effort in the pool. I rotate my swims, aiming for balance in strength and endurance. I have even added some speedwork, more for its ability to help with strength and stamina than for any desire for increased speed. I have a couple of new routines that I have added in.
One I wrote about earlier (I think) called the Broken Endurance Set. Start with a 20 lap warmup (I do an Individual Medley; 2 laps each breast, back, and crawl times 3). Main Set: First set is 150 yards each; easy, race pace, sprint the middle, and build to 95%. Second set is 125 yards each, then 100 yards, 75 yards, 50 yards, 25 yards. Finish with Sprints 4x25yds, and 8 to 10 laps with hand paddles, then a few laps to cool down. It is just over a 2 mile swim, with shoulder burning intensity. I love it.
A new one in the mix is an Endurance Ladder. 20 Lap I.M. warmup. Main Set: 200 yards easy with long strokes, 200 at Ironman pace (aka "I can do this all day, almost"), 200 yards at Olympic distance pace (pushing at a sustainable for 1 mile pace), then 200 at near max effort for that distance. Swim a few easy laps. Then Sprints 4x50 yards, and really push it. Cool down with 10 laps hand paddles, 5 laps I.M., 5 laps easy. Again, about a 2 mile swim. This swim helps train the body to be able to pick up the pace in the last half of a race, known as a Negative Split.
With a ultra distance event in my future I know that I have to spend a long time in the water. The latest and greatest addition to my swim rotation are the longer swims about ever 2 weeks. Two weeks ago I did a 3 mile swim and felt great. Tonight I bumped up my game and managed 3-1/2 miles without too much fuss. The downside of the long swim is that it can be a bit mind numbing. Think about it. Swim one lap and you have seen the entire course. There is no change of scenery, no change of terrain, no one to talk to, no iPod. Just the sound of your own breath as it bubbles past your ears, and the voices inside your own head. I get a lot of good thinking done when I swim. Granted, a lot of what I think about is food, but I come up with some fantastic recipes.
Another thing I do is star adding up the math of the long swim. It breaks down like this: 50 yards = 1 Lap. 1 mile = 36 Laps. It takes me about 22 strokes per Lap (counting just the right hand, like I count strides when I run). 1 mile = 800 strokes (more or less). So 3 miles = 2400 strokes with each arm. Then, figure the event I want to do is 11 miles with the current, so about 8000 strokes. That is a lot of damn strokes. And each stroke should be fundamentally the same as the last stroke. When working on stroke mechanics one thing to be mindful of is to make your very last stroke, no matter how tired you are, be as muck=h like the first stroke, of the 500th, or the 1000th. It is muscle memory. Stroke mechanics, cadence, rhythm. The catch, pull, and recovery, exactly the same every time. Every. Damned. Time. That is the beauty of swimming, and the insanity of it. It takes a special kind of crazy to get into the water and do the same thing over and over and over and over and.... well, you see what I mean.
I do have an advantage over a lot of people. I am a bit of an obsessive counter. Not like OCD must count everything, but damned close. So I count strokes, count laps, count yards. Number crunch in my head to the sound of bubbles rushing past my ears. Swimming is a special kind of crazy, but one I am well suited for.
With the Willamette Bridge Swim as a goal event for me I have been really focused on my swimming. Knowing that in 5 months I need to be able to swim non-stop for about 5 hours has me putting in plenty of extra effort in the pool. I rotate my swims, aiming for balance in strength and endurance. I have even added some speedwork, more for its ability to help with strength and stamina than for any desire for increased speed. I have a couple of new routines that I have added in.
One I wrote about earlier (I think) called the Broken Endurance Set. Start with a 20 lap warmup (I do an Individual Medley; 2 laps each breast, back, and crawl times 3). Main Set: First set is 150 yards each; easy, race pace, sprint the middle, and build to 95%. Second set is 125 yards each, then 100 yards, 75 yards, 50 yards, 25 yards. Finish with Sprints 4x25yds, and 8 to 10 laps with hand paddles, then a few laps to cool down. It is just over a 2 mile swim, with shoulder burning intensity. I love it.
A new one in the mix is an Endurance Ladder. 20 Lap I.M. warmup. Main Set: 200 yards easy with long strokes, 200 at Ironman pace (aka "I can do this all day, almost"), 200 yards at Olympic distance pace (pushing at a sustainable for 1 mile pace), then 200 at near max effort for that distance. Swim a few easy laps. Then Sprints 4x50 yards, and really push it. Cool down with 10 laps hand paddles, 5 laps I.M., 5 laps easy. Again, about a 2 mile swim. This swim helps train the body to be able to pick up the pace in the last half of a race, known as a Negative Split.
With a ultra distance event in my future I know that I have to spend a long time in the water. The latest and greatest addition to my swim rotation are the longer swims about ever 2 weeks. Two weeks ago I did a 3 mile swim and felt great. Tonight I bumped up my game and managed 3-1/2 miles without too much fuss. The downside of the long swim is that it can be a bit mind numbing. Think about it. Swim one lap and you have seen the entire course. There is no change of scenery, no change of terrain, no one to talk to, no iPod. Just the sound of your own breath as it bubbles past your ears, and the voices inside your own head. I get a lot of good thinking done when I swim. Granted, a lot of what I think about is food, but I come up with some fantastic recipes.
Another thing I do is star adding up the math of the long swim. It breaks down like this: 50 yards = 1 Lap. 1 mile = 36 Laps. It takes me about 22 strokes per Lap (counting just the right hand, like I count strides when I run). 1 mile = 800 strokes (more or less). So 3 miles = 2400 strokes with each arm. Then, figure the event I want to do is 11 miles with the current, so about 8000 strokes. That is a lot of damn strokes. And each stroke should be fundamentally the same as the last stroke. When working on stroke mechanics one thing to be mindful of is to make your very last stroke, no matter how tired you are, be as muck=h like the first stroke, of the 500th, or the 1000th. It is muscle memory. Stroke mechanics, cadence, rhythm. The catch, pull, and recovery, exactly the same every time. Every. Damned. Time. That is the beauty of swimming, and the insanity of it. It takes a special kind of crazy to get into the water and do the same thing over and over and over and over and.... well, you see what I mean.
I do have an advantage over a lot of people. I am a bit of an obsessive counter. Not like OCD must count everything, but damned close. So I count strokes, count laps, count yards. Number crunch in my head to the sound of bubbles rushing past my ears. Swimming is a special kind of crazy, but one I am well suited for.
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