Mind/Body relationship

1000 free easy until masters started......

300 - 100 easy/kick/drill
1000 - 5 x 200's free strong on 3:00
500 - 5 x 100's kick on 1:50
500 - 5 x 100's free fast on 1:15
500 - 5 x 100's back on 1:40
500 - 5 x 100's pull strong on 1:10

I was able to make each of those fast free sets with 5 seconds to spare so I was very pleased.  My kick was weak though.  

100 easy

I ended up talking for quite a while with Kris Edwards about running a swim meet.  Looks like I'll be relieving her in November.  She's going to help mentor me in all of the details (which should be quite a bit more than running an open water swim), which will be good because I think I can bring new enthusiasm and energy to a meet and also allow someone like Kris who has served Utah swimmers for many many years, the chance to sit back and have someone else do the work and enjoy competing rather than running a successful meet.

Anyhow, after our lengthy conversation (I was treading for most of it by the way :)) I resumed:

500 kick with fins
500 pull easy
100 easy


5500 yards 

Not the long swim I wanted.  I slept in a bit this morning and as you can see only got 1000 in before Masters, plus the talk with Kris took some time.  So the plan is to swim 15 miles tomorrow.  It's rare to not be camping, or going out of town so I'll take advantage of it and swim from 6-2 tomorrow morning and that should be plenty of time to get in my 15 miles.

Today while I was swimming I was thinking what makes me so motivated?  I mean I like to do CRAZY things.  I'm also passionate about swimming and fitness in general.  When I was into powerlifting, I spent many years lifting alone in the basement.  Many times I would do 1 rep maxes alone (which is pretty stupid).  And do many sets nearly to failure with no spotter, but I NEVER had an incident when I couldn't get that very last rep up.  At least when I was alone.

I believe I've really fine tuned the relationship between body and mind.  I know what my body can do, yet I'm not dogging it and stepping it up each time.  Just enough to push my body to the next level.  That kind of link is one of my greatest skills.  I'm not fast, I'm not the strongest, but I'm not afraid.  Don't get me wrong I respect that there are limits and am able to recognize when I've hit that limit, before it turns really ugly.

While I was in the locker room this morning getting ready to head to work, there was a guy about my age who was just sitting there breathing kind of hard from after a good swim when all of a sudden he went from a sitting position on the bench to a quick moving kneeling position and his eyes looked to the side and looked dead, but I could clearly tell he was still breathing.  He still was putting weight on his legs so he wasn't unconscious completely.  After being in that position for maybe 15 seconds he started blinking and then got back into a sitting position.

I said, 'You OK?'  He said "I guess I pushed it a bit harder than I should have this morning".  He sat there with his head in his hands breathing deep.  In a way I respect that guy.  Alot of people are home still sleeping, or at the coffee/donut shop on the way to work at this time, and this guy is pushing his body to his limits.  That can be dangerous, but it's way better than not pushing his body at all.  I love pushing myself and appreciate others who work their bodies to exhaustion.  I remember my brother throwing up at a 5K.  We laugh about that, but allowing your mind to control your body beyond it's comfort zone is fantastic.  However, that kind of intensity shouldn't be the norm.  Just like an abusive marriage, if the relationship is either ignored, or abused, then it will eventually lead to separation and/or divorce.  You want to build that relationship and allow both to grow strong together.

For me, I've already identified that I'm totally addicted to the cycle of goal setting/training/goal making.  I'm a junkie in that area.  I've always got something on the horizon to shoot for.  Without that I would be so depressed.  I believe if more people had this cycle in their life on a regular basis, there would be less depression.  If there was one thing I would encourage anyone to do (and not just for sport/fitness) has nothing to do with technique.  The best thing anyone can do whether they're just starting, or a seasoned veteran in their field, is to get in the practice of :

1. Setting short term/ medium term and long term goals.
2. Training hard to meet those goals.
3. Then meet that goal.  If you succeed!  Great, go back to step 1.  If you fail, then your body and/or mind was weak or injured and you need to go back to step 2 or even 1.  But keep going!

That practice will make lifelong athletes out of anyone.  It doesn't matter if you're the best in the world at your sport.  We are all only competing against ourselves.  As soon as you start basing your progress and value on someone other than yourself, you not only risk becoming prideful, but also becoming extremely overwhelmed or worthless.

2nd open water swim this year

This morning I got up early, but didn't swim.  I went to work getting the Great Salt Lake Open Water volunteer list and registration made up.  It was OK to miss this morning's swim cause I still was going to get in a VERY SHORT open water swim this afternoon.

At 3:30 pm this afternoon, I was at work and I have an office window.  I heard some tapping and looked behind me and sure enough tiny BB size hail balls were hitting the window.  The clouds were gray and it was a bit windy.  I was crossing my fingers for snow.  Being that it's March, I can barely call this a winter swim.  Next year I'm game for starting this type of thing as soon as the ice melts on BL.

Anyhow I met Josh and his family as well as Cathi and all my crazy kids at the boat ramp and walked down to the east fishing dock.  Cathi said she was feeling lazy and just stayed at the finish and did some recording.   Here's the video of my swim:




I was fine while I was in the water, but once I got out and started to get dressed, that's when I started shivering.  About 10 minutes later after sipping some hot chocolate I was fine.  We then went over to SDRC and let the kids enjoy playing in the pool.  The water in the leisure pool was so warm!  It felt like a hot tub.  The kids had a blast and I got in my swim for the day.  Now for a long one tomorrow.

200 Miles in two months

Yesterday I passed the 200 mile mark for 2011.  I'm well ahead of my pace for hitting 1000 miles by the end of the year.    Here's the salt shakers that the nice out of staters have sent me.

This morning I was in the water at 5:18 and swam:

2000 free no equipment
500 easy

then joined masters:

400 - 100 drill, 100 kick, 100 back, 100 pull
800 - 8 x 100's free focus on pushs off the wall and 3 or 5 stroke breathing on 1:30
800 - 8 x 100's kick even dolphin, odd flutter with fins
50 easy
800 - 8 x 100's free/IM on 1:30
200 cooldown

Then kept on going with:
500 kick no fins
2000 pull
2000 free
200 grandpa swimming


10,250 yards total


I invited several people to swim at BL tomorrow, but didn't get any commitments.  May end up being the same old crew.

Salt Shakers

I don't get it, I have had three Antelope Island to Blackrock swimmers send me salt shakers. How did they come up with the same concept? It's very cool. I now have a Colorado, San Francisco, and Avila Beach salt shakers. Each one has artwork of landmarks in their respective areas. Now I can start a collection! I'll post a pic tomorrow.

Today I was in the pool at 5:36 and swam:

10,500 - 5 x (2000 free no equipment, 100 back)
100 IM

10,600 yards total

Winter swimming practice, sort of

On Saturday I went with Jacob snowboarding. It was fun! This was my second time snowboarding and within 30 minutes I was already at the same level I was when I left last time. Within 2 hours I was up at the top of the highest lift heading down. I got to the point where I could cut into the mountain instead of always facing downhill, as long as I did it on a mild decline. I never did crash hard, but I did fall several times.

My quads and hips are sore for maneuvering the board, but no bruises or twisted joints which is great! I was covered in snow and I wasn't wearing a coat, just a couple layers with a light jacket on. I was only cold a couple times when sitting on the lift heading up. Once I started down, I was plenty warm. So since I didn't get to swim on Saturday, at least I can consider it good cold water conditioning.

Today's swim was good. I was in the pool at 5:30am and did:

2000 yards free

then joined Masters:

300 IM
300 - 75 of each stroke (kick/drill/swim by 25)

700 - 2 x {2 x 100's kick @ 2:00, 2 x 50's kick @ :50, 2 x 25's swim @ :30)
2000 - 2 x {400 free on 5:30, 10 x 50's pull on :45 (2nd set 5x100's on 1:30), 100 choice}
200 - 8 x 25's free all out! @ :30
100 easy

2000 pull
2000 free no equipment

At the start of the 2000 free no equipment set, BJ started a couple of lanes over. He was doing sets of 200. I was really pushing it to stay at his pace. Man I sure would love to have the kind of arm span that dude has. But I was barely able to hang with him. And Josh E today! When we did the 400's sets, he lapped me at 350 on the first set and 300 on the second. He was pushing it!

200 easy
600 - 6 x 100's IM/free on 1:45

10,400 yards total

H2Open Magazine came yesterday

The first edition of the H2Open magazine came yesterday and I read an article that was just what I needed. It was about being lean or carrying just a little extra natural layers. With yesterday's cold water swim, I honestly believe that I would have had a more difficult time (granted I was only in the water for about 15 seconds) had I been a lean mean swimming machine. The article was in support of the theory that having that extra fat layer is a good thing especially when swimming in cold water.

A study was done where two swimmers with very similar abilities were tested in cold water and the one with a higher body fat percentage was able to swim much longer. It took longer for the cold to negatively impact the bigger swimmer. At the same time, I have no plans whatsoever to swim in the arctic, so water right around 60 degrees is the coldest I want to really be able to swim in for a long distance. There was another article written by Lewis Pugh that I didn't get a chance to read late last night but I'm looking forward to reading that one this weekend.

I'm impressed with this first edition, it wasn't just loaded with tons and tons of ads, it actually had some relevant stuff in there. I'm glad I subscribed.

Today's workout was tough! I was in a lane where it was just me and Josh. Man he pushed me. I got in at 5:40 and did:

1250 yards free
50 yards putting in a lane line then started the masters workout with Josh Eaton:
300 free warmup
600 - 8 x 75's kick/drill/swim
100 easy
500 - 5 x 100's free on 1:30
50 easy
500 - 5 x 100's (75 fly, 25 free) on 2:00 (Craig Barnes' little mod)5
50 easy
500 - 5 x 100's free on 1:20 (Josh E's mod)
50 easy
500 - 5 x 100's free pull on 1:15 (Josh E's mod)
50 easy
500 - 5 x 100's free no equip on 1:15 (I didn't make the last two, so I ended up just doing 200 straight)
100 cooldown

1000 - 10 x 100's kick with fins on 1:50
1000 pull

7100 yards total

I was planning on 10K again, but I was wasted after today's 500's especially with Josh's mods. I won't be able to put in a long workout this weekend unfortunately. I'll be snowboarding with Jacob. I promised him I'd go with him at least once this season and I've put it off long enough. We got some pretty good snow last night so it should be fun. Should make for some good cross training, and a sore bum for Monday's swim.

Cold water swimming is like drugs (not that I know what that's like though)

Ever go swimming in water that is 41°F/5°C?  At first you think, why would anyone want to do that?  Initial impression is "That's so stupid".  But once you do it, you achieve a high that I couldn't reasonably explain.  You have to experience it to relate.

My friend Josh invited me to participate in a fund raising event by jumping in icy cold water at Deer Creek.  I couldn't that weekend.  But Josh and his brother, Jake went and did it while I was applauding from Idaho.  After he finished it, he said it was "fun" and invited me to do a swim at Bountiful Lake today.   My level of nervousness was rising as the time grew closer.  I read up on Lewis Pugh's advice on cold water swimming and decided that I would do 25 yards (about 10 strokes out, flip turn and come back).

After checking for the depth at the end of the fishing pier I decided I wanted to dive in, that way I could just surface and let my momentum keep me going forward.  When I entered, I was very surprised that it was doable.  I mean I didn't explode!  I had worried and fretted about this moment way too much!  When I finished my 10 strokes out, I thought, "I can go much further!"  I didn't want to be perceived as a show off, so I just did my flipturn and came back.  I would have liked to have gone at least twice that far.  But that was a great first winter swim.

On the way back, I intentionally slowed my stroke rate down and soaked in the cold.  I got out and was pleasantly surprised that I wasn't overly chilled.  On the way home I thought, I'm going to do that again next week.  I really would like to do this weekly.  If I can increase my distance each time, and really be careful to avoid too much exposure too quickly, I should get acclimated quite well for my swim in GSL on memorial day.

It's funny how you don't really notice how pudgy you are until you see yourself on video.  The good thing is that being pudgy like I am is perfect for cold water swimming.  So at least I have a good excuse.  Here is some video:

I was worried that my first swim would indeed actually look like this guy's first swim.

Tech suit instantly becomes drag suit

I saw this picture on failblog.org.  Another good reason that FINA ruled to make these stupid skin tight expensive suits illegal.  Hope he got his money back and hopefully it didn't rip like that up the front too!

So today's workout was simple:

10,000 - 5 x 2000 free
100 back


10,100 yards total


Brad and another dude got in on the last 2000 so I picked it up a little.  Felt great!  This afternoon I meet Josh at BL for a polar plunge.  I'm not looking forward to it with the greatest of confidence.  

Descending sets

Was in the pool at 5:35 this morning and did:

1800 yards free

then joined masters:

300 warmup
200 - 8 x 50's drill on :50
800 - 4 x 200's descend 1-4 on 3:00 (got 2:20 on the last one)
50 back
600 - 4 x 150's descend 1-4 on 2:15
50 back
400 - 4 x 100's descend 1-4 on 1:30 (got 1:05 on the last one)
50 back
300 pull breath 3,5,7 by 100
50 back
200 - 4 x 50's descend 1-4 (got :30 on last one)
100 easy
1000 - 20 x 50's kick with fins on :55
2000 pull
2000 free
100 back easy


10,000 yards total

I agreed to jump in Bountiful lake with Josh tomorrow afternoon. Why am I such a pushover!?

The opposite of bonk

This morning I got up at 5:15 and was in the pool at
6am to start my swim with Masters:

50 setup lane lines
300 easy
450 - 9 x 50s (3 sets of 3 easy/med/hard)
50 fly
400 - 4 x 100s IM on 1:45
100 - 2 x 50s back
400 - 4 x 100s IM on 1:45
150 - 3 x 50s breast on 1:00
400 - 4 x 100s IM on 1:45
100 easy
500 - 5 x 100s pull on 1:15
200 kick
100 easy
Then I moved to the north side and did:
2000 pull
150 back
2000 free no equip
150 back
2000 pull
150 back
2000 free no equip
150 back
2000 pull
150 back
2000 free no equip
150 back
2000 pull
100 easy
1000 kick

20,000 yards total

On the way to the pool I stopped at Maverick and picked up a sausage egg bundle. These things are so good! I knew that the fuel it would provide would be critical and boy was I right!  My left shoulder was a little annoyed right from the start, but surprisingly once I got to about 15,000 yards it was totally fine and was at 100%.  Weird.  Usually its the other way around.

There were several people throughout the duration of today's workout that pushed me.  The same fast lady from last week, as well as Brad.

About 4 hours into my workout I was taking a breath to the right just before a flip turn and saw what appeared to be a slender young woman with bikini bottoms and no top.  She was sitting on the side of the pool facing the south end facing away from me.  It freaked me out.

After taking a second look to confirm my eyes where just playing games with me, It ended up being a long haired guy who was wearing a speedo.  He was very feminine and I about threw up in my mouth as I continued on with my laps.  It should be a law that dudes with long hair shouldn't wear speedos.  Speedos are bad enough on men who actually look like men.  But a dude that looks like a lady?  That's so wrong.

My bud Josh Green last weekend did a polar plunge.  I was at my Grandmas helping her out.  And to be honest, I was glad I had an excuse, that is some cold water!!!!  Here's some video of him and his brother doing the plunge.  I admire the mind over matter aspect of this....