Back in the saddle

Back in the saddle

After a day off following the races in North Carolina, I’ve strung together as good a 4-day stretch of training as I’ve had in several months. My volume is up a bit (I’m on pace for ~29,000 yards this week), but especially the intensity.

Monday I pounded out 4,000 SCY (including 1,700 of kicking) right after lifting (session A). Tuesday I combined SCY & LCM for 3,740 yards, again right after lifting (session B). This workout included the following race-pace set (LCM):

  • 4x {200 fast, 100 easy} @ 6:00
    • 2:28, 2:27, 2:27, 2:15 (pull)

Those times don’t appear all that great, but given that I lifted right before, I was pleased. Wednesday I reached 5,000 SCY despite soreness from 2 back-to-back lifting sessions. Main set:

  • 4x {500 @ 10K pace, 10 sec rest, 200 build to fast, 50 easy} @ 10:00
    • I held around 5:55 for the 500s and 2:16 for the 200s.

This morning I managed 3,500 LCM in just over 50 minutes, with just one set:

  • 5×700
    • #1 warm-up @ 11:00
    • #2-4 moderate descend to 10K pace @ 10:00
      • 9:32, 9:27, 9:25 (pace of 1:21.7, 1:21.0, 1:20.7)
    • #5 warm-down

Tomorrow and Saturday I’ll dial it down slightly – a necessary recovery from the past 4 days, but also to hit Sunday’s race (USMS 1.5-mile O.W.

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Race Report: USMS 1-mile Champs (Huntersville, NC)

Race Report: USMS 1-mile Champs (Huntersville, NC)

RESULTS:

Huntersville, NC, site of the USMS 1-mile Open Water Championship, is a 415-mile drive from Columbus – through the rolling, verdant hills of West Virginia, western Virginia, and into the Lake Norman area north of Charlotte. We broke up the drive in both directions with restorative lunches in Charleston, WV. Bluegrass Kitchen going south, and Tricky Fish going north (both highly recommended).



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The meet warm-up: Preparing to swim fast

The meet warm-up: Preparing to swim fast

Tomorrow morning I will fly from Columbus to Atlanta, and from the airport will head directly to the pool and warm up for my first event, the mile.

The pre-meet warm-up is vitally important to how well you swim on a given day. Aside from getting a good breakfast, there’s probably nothing as important. Some people approach their meet warm-up mindlessly, without a plan – and that is foolish. I’ve even known people to skip warm-up entirely – and that’s just crazy.

The purpose of a meet warm-up is to prepare your body for optimal performance. That means bringing your heart-rate up, but not too far and not for too long. By the end of the warm-up you should feel loose but not tired.

How far should you swim? However long it takes to feel warm and loose (and if you’re a sprinter: explosive). First thing in the morning, this might take longer than in the afternoon. A good rule of thumb is: however far you swim near the end of your taper. For me, that means about 2000 yards, plus-or-minus 300.…

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Health comes first

Health comes first

This past week was a perfect storm of events to temporarily derail my training, and I should have seen it coming. But there are some things you can control, and some you can’t.

It’s tough to train while traveling. Not impossible – I got in 7,900 LCM within 12 hours of arriving in Chicago – but usually tough. Add a few late nights, some occasionally excessive drinking and fraternizing, frequent use of public transportation, and, well, you’re asking for it.

And I sure got it. This wasn’t one of those bugs that teases you for a few days with a sore throat. This one hit me like a truck. Down and out.

At which point there’s nothing to do but rest and wait it out. For me, it has meant 6 days out of the water right before my taper was to begin. Could I have gone to the pool today? Perhaps. 15 years ago, I almost certainly would have. And the bug would have gradually dug its way into my sinuses and festered for the rest of the summer.…

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Battling the Brine

Battling the Brine

An old friend informs me (and he would know – he swam the 10K at the 2008 Olympics) that the dehydration I experienced in Miami may have been more perceived than actual. Saltwater in the mouth and throat can induce craving for fresh water even when your body is adequately hydrated. More important, he suggests, is energy. While I did stash a gel pack in my suit (and consumed it at the 5K mark), he says he’d actually take 3 or 4 during a 10K.

In any case, don’t drink the saltwater!

One important issue I didn’t mention in my race report is chafing. I didn’t mention it because, I suppose, it’s one of the few things I did right that day.

Saltwater is highly abrasive, and without preventive measures you can develop some nasty irritation – even on a short, half-hour swim. Anywhere your skin rubs together – especially in the armpit region – is vulnerable.

The solution? A liberal application, with rubber gloves, of a mixture of 50% anhydrous lanolin, 50% vaseline.…

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Race Report – Nike Swim Miami 2010

Race Report – Nike Swim Miami 2010

Results posted here.

Two weeks ago a trip to Miami was not even on my radar. Then out of the blue an old college friend (both roommate and swim team-mate) emailed me about doing a relay for the Swim Around Key West. Sadly I had another commitment that weekend, but out of curiosity I went Googling for other races in South Florida (he lives in Miami) and — lo and behold — there’s a race in Miami April 17th!

Catch up with old roomie and his family? Escape from Ohio in April? Start my O.W. season 6 weeks earlier than planned? It was a no-brainer.…

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