Pools are OPEN!!!

Take a moment to be grateful for the opportunity to swim again! Likely there are new restrictions that will alter your swim as you knew it, but try to embrace what you can do versus lamenting what you cannot do. Share your enthusiasm for getting wet again! 

Before you jump back in the water, to regain your pre-break swim fitness, know that you need two weeks for every week you were out of the water. Sorry to be the one to deliver the hard facts! And on that mark, here are six things to be aware of as you return to a regular swim routine.

1. Start back with a slow progression and focus on technique. Running uses the 10% rule, I am okay with 20% for swimming. That means increasing your swim volume by 20% each week.

2. When you return to the pool, try to forget any bad techniques, and relearn the correct movement patterns. This is a great time to have your stroke analyzed by a coach or via video analysis.

3. Be patient. You cannot rush fitness. It will take time for your body to adjust to swimming again if you have maintained run and bike fitness that is a bonus as your body knows how to process glycogen and dispel lactic acid. 

4. Quality. Start back with comfortable swimming, mixing in critical drills, to reinforce the proper form.    

• Sculling: works on hand control and feel of the water.
• Swim with fists: works on using the forearm not just the hands.
• Catch up: one pull at a time allows you to work on the high elbow hinge/catch and finish the stroke
• 6 kicks-1pull: works on Kick efficiency, rotation, and proper body alignment

5. Frequency: swim every other day for a few weeks for 20-30 minutes versus 1 hour, 3 times a week. You are better off working on drills and form without fatigue.  

6. Hold off “testing” Give yourself 2 weeks of swimming before you test how fast you are. Get your feel for the water and then give the following set a go:

•  5×100 on base interval. Whatever your base* interval was pre-shutdown, add 5sec/100 and give the set ago.
• If you made all 5, well done! Wait a week and add 1×100 until you are up to 10×100 on your base + 5 seconds.
• Next, you drop back to 5×100 on your base interval and follow the same progression.
• *What is my base: your base interval in swimming is the fastest send-off you can hold for a set of 10x 100. This is my goto set for endurance. 

There will be ups and downs and aches and pains after a long break, but embrace the sore arms and shoulders! Stay healthy and swim with a smile.   

I am a USAT Certified Coach, Ironman U, and US Masters Swiming Coach. If you are looking to UP your swim game with form, video analysis, or a custom swim plan, please DM or email me.  idropboys@gmail.com  I work with athletes in the open water and pool     

Where is the bubble wrap

FFFing

I am not a land animal, I belong in the water! 

There is a reason I was a swimmer.  I am not a Dr, nor do I play one on TV, but fuck even I can see that toe is not right.

When the radiologist says, Shit.
The Dr. I coach says, not good.
The Podiatrist says, "That's a significant toe fracture. Into the joint and displaced. "

So my question of "can I run on it?" I kept to myself. 

How did I do this traumatic injury?  Ready for this epic tale. I was doing my morning mobility, which starts with legs swings at my son's house, so in an unfamiliar kitchen. I did not realize there was a freezer door handle behind me.  On a full force leg swing, I collided with the door handle for a blinding pain kind of connection.  Yes, I broke my toe badly do mobility, FFS being a GOOD athlete! Just cover me in bubble wrap me and keep me in the water. Although I must confess, I did break my foot doing a flip turn in college, so even swimming, I break bones.

I shook it off and went running.   After being on it all day, I removed my shoe to find this.    Not a good look.   

So, now what....  starting with a glass bottle of wine!

Email exchange with Coach and time to refocus... let the 4/4/48 run challenge go, Everesting again?  Suddenly seems like a great idea, LOL,  #DIYGravel- sure why not.  ANYONE riding bikes, please hit me up!

And why not swim 10K in the Carlsbad Lagoon on Sunday AM because Hillary is nuts and it's her birthday.

I really have no words... well I do "at least there are not any races." 

So the adventures continue... Can I say FUCK me, one more time?

#Everesting #Hells500 #nailed it

Saturday was the big day, and I was nervous, a lot nervous, but excited in many ways.  So many thoughts going into the day.  This is about the emotions, I will write another about the details, the calories, the "race" report. 

1- This is a big ass goal.  I once climbed 15K on the bike doing the Death Ride, 8 years ago, when I was much younger. My prep for this was 3x 11K rides this year, the first - Jan/March and Apri. Not a lot. 29,029 is an overwhelming number. And if one more finisher said, "that was the hardest thing I've done," I may have screamed.  

2- "Race week" was not an ideal build-up.  My schedule was light (training wise), a taper of sorts.  Which I followed.  My poor mom, however, needed surgery, and that was Wed/Thur/Friday of many hours helping with Dr's, pre/post, etc.  So my usually "focus" on the race was shifted to focus on the most important woman in my life.  Friday 4 pm is was time to prep.

3- My team of athletes each set goals big goals, and 6 of them would be on the same hill.  "Racing" alongside my athletes gives me energy, strength and is my why.  Another in FL chasing a big goal and another pursuing a run goal.  I was excited for them to climb further, dig deeper, and feel that satisfaction of reaching a goal.

4 - This was a toe in the water for Ultraman.

The day was epic,  I watched each of my athlete tick of their goals with smiles on their faces,  I could see the camaraderie, encouragement, and triathlon community come together.

The first 14,500 feet was doable, was so thankful to have company for most of the climbs,  I had 40 repeats to do.   I rode with my athletes, then BadAss Betty Kristin Mayer and Matt for 10 repeats, my BBF, Leslie for the next 4, and then a few solos.    I was dismayed to see Smashfest Queen Hillary Biscay out cheering on at 5:15 am, pure love, and appreciation for that. Becky and Erin came for a lap, so good to see them. Badass Jess Cerra poped in, and Hillary and family came back with signs.  

I did a few solo,s and it was getting hard.  I made the decision to stop looking at laps, watts, elevation, and take the climbs 3 at a time, 18ish min up, 5 min down.   Fastest lap 21 min and slowest 28.  The slowing was really due to defending late - I was tired and wobbly.

I had 2 friends join me for the final 10K.  Lilias for 5 laps and then Finley for the rest. We chatted, and I tried to stay in the moment, not think how many more or how much have I done.  I was uncomfortable, I hurt, I was hot, then cold, a blister on my hand, hot spots on my feet.  

I was floored to see not only Leslie, but my athletes had returned for the final 3 hours, they were a band of energy.  It was a pit stop; they filled bottles, offered forced me food, and insisted I eat. Vegan carrot cake made by Les,  french fries and ketchup,  pizza,  coke, Dr. Pepper, and some I don't remember.

They cheered me on every lap!  I would have cried, but that took too much energy.

The last few laps it was not about my legs, but about my body, I was dizzy, foggy, and hurting.  I had one goal, fucking finish.  I descended behind Finely so he could point out the same rock and pinecone, I just did not want to fall.

I had the finish line feels... nearly falling over, my catchers and the people who mean so much to me!   I love you guys and am so grateful for your friendship and loyalty, thank you for giving up your evening!  

I'm still on a high. I knocked through a new door, actually kicked that m'fer down.  My flame is burning strong, and I am already working on the next "challenge".