Timed 100 @ 1:45ish. I can also tell the difference between fast and slow in the pool now. So yay for that. Haha.
Swimming is by far the area of triathlon racing that I stand to improve the most in a short period of time. The first real milestone actually may have been a few practices ago where I actually felt like I was *swimming* instead of *not drowning*... My goals have progressed each week and now just about every time I get in the pool I feel like I'm getting more comfortable and faster (which is the goal - ha!).
Lately, I've been practicing a method called Total Immersion (the site was recommended to me by Coach Chris at the OTC Mills swim workouts), which the basic gist I've gathered is as follows:
1. Relax the recovery arm (high elbow, but fingertips almost drag along the water's surface before dropping into the water)
2. Emphasize feeling the surface area of the arm catch the water at a target point in front of shoulder
3. Kick once at the same time and with the same leg as the entry arm upon entry
Now, this last point is what has helped me the most with my anxiety in the water. If ever I feel scared like I might drown I just go back to this rhythm (kick and stroke same side just once together!)... This really helps my body calm down. I'm not sure what it is about this that actually works, but - for some reason seriously I have no idea why - it calms my whole body down and gives me the confidence I need to keep going. If my kicking is frantic and I'm gasping for air, I just go back to this easy rhythm (kick and stroke on the same side together). It brings my heart rate down immediately and I'm able to focus on other things like relaxing my neck and catching the water and rotating my body to take breaths. Anyways, I'm definitely learning a lot in the pool. I'm starting to crave harder workouts, but I know I still just need to hit my stride...
Tuesday, May 26, 2015
Saturday, May 23, 2015
CFO Endurance Running Clinic
On Saturday I went to a running clinic to get more information about the pose method from a coach who has been running the track workouts for OTC since March (Aaron Castillo). He had some good things to say and some drills that helped the group get faster and possibly prevent some injury. There was ten of us and we all had a really great time and learned a lot!
1. Relax upper body completely (this is a huge challenge for me IN LIFE not just in running)
2. 90 degrees arms (pocket to chin) with loose fists
3. Pull knee up vertically on recovery
4. Foot strike directly under center of gravity
Here's a picture of me running using the pose method:
Apparently, it's supposed to be "good form" that my entire body is in the air... and I'm pretty sure it's bad form to run with your eyes closed no matter what. Eyeye - haha! :)
Friday, May 8, 2015
New Kicks
So......... This year my right foot has been plagued with injury. First, the achilles tendinitis in January, then this turf toe in April. The injuries have led me to do web research on running mechanics, physical therapy, and............ gear! Yay. Getting me properly geared up to run has been a collaborative effort to say the least. Haha!
On my birthday weekend, Uncle Richard was in town from Philly and Sarah invited us to all hang at her place. So, on Friday we packed up Billy's panniers and rode bikes to Marin! It was 90 degrees in Oakland and - I swear to God - subzero in SF, but we made it there safe and sound for a non-stop fun-filled weekend at Sarah and Dennis' place. My Uncle Richard (who ran the Boston Marathon at 50 and has trained for and competed in plenty of other races) gave me a ton of good advice about running shoes and he even did a some research for me.
Well, not more then a few days later, the Moor's birthday gift arrived in the mail... Of course, the first thing that came to mind was "Yayayay! I can buy new running shoes!" In a matter of days I was ordering these babies online. I used the list Uncle Richard developed for me to try them all on at Road Runner Sports (they fit for new kicks). So - here they are - the Mizuno Wave Inspire 11 and the Saucony Kinvara 5!
I feel faster just looking at them - hahaha - thanks, Marilyn and Bill! The best mother-in-law and father-in-law on earth!
Wednesday, April 29, 2015
Lakeside Bump
The day after my 32nd birthday, I went on a ride with Billy to get the QOM (queen of the mountain) on the segment Lakeshore to Lakeside Bump in Oakland and it's finally displaying on strava. Yay!
Because I've been nursing this turf toe I've been riding and swimming a lot more. I'm getting faster!
Saturday, April 4, 2015
DEE-EL
The theme of this week has been "reassess" and what better way to finish it off than with a brand new injury, right?!?! Hahah... Oh man! March was shaping up to be so awesome! I was super satisfied with my new goals sheet when I posted it on Tuesday afternoon and *then* I felt SO GREAT about my performance at track practice Tuesday night. But - oyoyoy - one day and one little baby recovery ride later and I found myself suffering from a mild case of 'turf toe' on my right foot. I've been RICE-ing and going easy on it ever since Thursday and there's still no sign of the pain going away any time soon. Meh.
Okay okay - so, I admit that I may have needed a little reality check... Maguy discouraged me from double days last year and I've been aware I'm pushing it with these back-to-back bricks on Tuesdays. So, here I lie, on this couch, in this oh-so-familiar position (with one leg up and tingling in my toes from a tightly wound ace bandage). Ugh!
For the next few weeks, I'll be fine-tuning my weekly workout routine to avoid a double day. The problem will be deciding which Tuesday workout to retain! I've been loving my morning jogs with Vala and the Tuesday evening track workouts with Oakland Triathlon Club (OTC) have been so enjoyable and so intense. Look! After doing a mini brick in the morning *and* riding 12 miles to Berkeley I still ran my fastest recorded 400 meter (1:12) and my fastest 1/2 mile (3:16):
So you can see what I mean... I'd like to keep both workouts in the mix somehow (maybe with one 3 miler day and a 5 miler day?). Once my foot heels, my plan of attack will be to get some new shoes, and maybe custom orthotics, and ask the OTC track coach about how my form can be improved to avoid reinjury. Alright - that's enough wah wah wah for now - more later!
Okay okay - so, I admit that I may have needed a little reality check... Maguy discouraged me from double days last year and I've been aware I'm pushing it with these back-to-back bricks on Tuesdays. So, here I lie, on this couch, in this oh-so-familiar position (with one leg up and tingling in my toes from a tightly wound ace bandage). Ugh!
For the next few weeks, I'll be fine-tuning my weekly workout routine to avoid a double day. The problem will be deciding which Tuesday workout to retain! I've been loving my morning jogs with Vala and the Tuesday evening track workouts with Oakland Triathlon Club (OTC) have been so enjoyable and so intense. Look! After doing a mini brick in the morning *and* riding 12 miles to Berkeley I still ran my fastest recorded 400 meter (1:12) and my fastest 1/2 mile (3:16):
So you can see what I mean... I'd like to keep both workouts in the mix somehow (maybe with one 3 miler day and a 5 miler day?). Once my foot heels, my plan of attack will be to get some new shoes, and maybe custom orthotics, and ask the OTC track coach about how my form can be improved to avoid reinjury. Alright - that's enough wah wah wah for now - more later!
Tuesday, March 31, 2015
I Will Jump In Zee Pool!
After all that excruciating rest and recovery in January and February, March hit hard. I'm finally feeling back in the groove of training. I've reassessed my goals to accommodate a more realistic race schedule for this year (which I will post later) with a looser commitment to racing. In the last few weeks I've had a few little triumphs in the pool that I'd like to share here if for no other reason than just to process the gains.
Since February, I've been attending a swim practice at Mills College pool on Monday nights with a group called OTC (Oakland Triathlon Club). They typically provide a coach that gives a workout to the group (25 swimmers or so) and then walks around to give people advice. The first week I went I was basically just told by Raileigh (the super amazing female coach) to go really easy on my Achilles and give it time to fully heal (great advice that I heeded wholeheartedly). I took that opportunity to stick to the pulls (arms only strokes) and the Jacuzzi of course. Ha!
At the second practice I attended, one of the lifeguards was a Mills volleyball player so she came over to give me a few pointers (hips up and push a little extra at the end of my stroke). I also got a bonus invitation to the next day's volleyball tournament where I watched a former player of mine coach *and* a former player play. That was super cool!
Back to the pool one week later and - I swear to God - I finally felt like I was swimming. Like. I felt more comfortable with the breathing, and having my face under water, and pacing myself. Also, I was able to do a few 50s back-to-back (more or less - haha) and I can almost do a 100 now without stopping (4x down and back!). After that swim I got out and talked to the coach and she was like, "How did it go?" and I was like, "I didn't drown" to which she responded "Your stroke actually looks pretty controlled - compared to some of our more seasoned swimmers!!!! - and you could benefit from just reaching out a little further when you start your stroke." Wow. I was so excited to hear that kind of encouragement from a swim coach... and it totally felt right (like she wasn't just humoring me) because that was the first night where my self talk sounded more like "Hey, you're swimming! This is swimming!" and less like "You might drown or die or throw up soon." Ahahaha...
Last night I had another positive development in the pool where the swim coach and president of the club, Chris, helped me discover my new swim mantra: "I'm fine". He kept yelling at me from across the deck, "You're fine!" which helped me more than he knows probably... I'm now practicing breathing on both sides every three strokes which feels like a good balanced rhythm for me. SO - hooray for swim coaches and lifeguards and everyone who has ever helped someone feel less alone when they are trying something new. I definitely approach Mondays with more excitement and less nervousness now. I already can't wait for my next time in the pool, which might have to come sooner than Monday. Okay - double day today - so that's all for now. More later!
Since February, I've been attending a swim practice at Mills College pool on Monday nights with a group called OTC (Oakland Triathlon Club). They typically provide a coach that gives a workout to the group (25 swimmers or so) and then walks around to give people advice. The first week I went I was basically just told by Raileigh (the super amazing female coach) to go really easy on my Achilles and give it time to fully heal (great advice that I heeded wholeheartedly). I took that opportunity to stick to the pulls (arms only strokes) and the Jacuzzi of course. Ha!
At the second practice I attended, one of the lifeguards was a Mills volleyball player so she came over to give me a few pointers (hips up and push a little extra at the end of my stroke). I also got a bonus invitation to the next day's volleyball tournament where I watched a former player of mine coach *and* a former player play. That was super cool!
Back to the pool one week later and - I swear to God - I finally felt like I was swimming. Like. I felt more comfortable with the breathing, and having my face under water, and pacing myself. Also, I was able to do a few 50s back-to-back (more or less - haha) and I can almost do a 100 now without stopping (4x down and back!). After that swim I got out and talked to the coach and she was like, "How did it go?" and I was like, "I didn't drown" to which she responded "Your stroke actually looks pretty controlled - compared to some of our more seasoned swimmers!!!! - and you could benefit from just reaching out a little further when you start your stroke." Wow. I was so excited to hear that kind of encouragement from a swim coach... and it totally felt right (like she wasn't just humoring me) because that was the first night where my self talk sounded more like "Hey, you're swimming! This is swimming!" and less like "You might drown or die or throw up soon." Ahahaha...
Last night I had another positive development in the pool where the swim coach and president of the club, Chris, helped me discover my new swim mantra: "I'm fine". He kept yelling at me from across the deck, "You're fine!" which helped me more than he knows probably... I'm now practicing breathing on both sides every three strokes which feels like a good balanced rhythm for me. SO - hooray for swim coaches and lifeguards and everyone who has ever helped someone feel less alone when they are trying something new. I definitely approach Mondays with more excitement and less nervousness now. I already can't wait for my next time in the pool, which might have to come sooner than Monday. Okay - double day today - so that's all for now. More later!
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