Benchmarks

A couple weeks ago, phase #2 of Ironman training concluded and along with that, the coaches had us benchmark our swimming progress.  They asked us to time our one mile swim, including 200 meter or 200 yard splits.  The pool at my gym is 25 yards long, rather than 25 meters, so I went with the yards.  I think I did 64 laps in about 29 minutes.  I'm still having trouble counting.  Those 64 laps account for 1,600 yards, or about .91 miles.  If my pool was 25 meters long, 64 laps would have been just about a mile.  Another issue to contend with is that I have a 30 minute cut off time in the pool.

Takeaways:

• My breathing every two strokes (same side) timing is getting better, but I need to practice my breathing every three strokes (alternate side).  I'm much less efficient that way.  Really, I'm a mess.

• Overall, my technique is still sloppy.  My stroke counts per lap varied between 17 and 20.  The coaches say it should be more like 12.  Also, they should be consistent.  Last week, coach JP described the arm extension to me like reaching for a jar. And Coach John pointed out that my hand is entering the water too soon- I'm not reaching forward. This has definitely helped. Last Friday my stroke count was more like 16 to 18.  Closer.

• I have to get better at body sensing and pacing in the water.  That will come with experience, I assume, just as it does with running.

• I could have kept going, but I don't have a sense of how much longer. That was nice to feel.  I'm going to have to deal with that 30 minute limit eventually.

Speaking of benchmarks, I squeezed in six Yasso 800s the day after this swim test.  My times were 3:14 (oops), 2:59, 3:00, 2:58, 2:59, 2:58.  Ideally, I will put myself on track for a 3 hour marathon.  What that translates to for the Ironman, I don't know.  But I'm hoping for under 4 hours.   I also did a 5k test with James in Prospect park and pretty much guessed my pace- 6:30s.  It was a PR, but well off where I want to be. I've got plenty of time, though.

Surprise, surprise... Cycling is now the biggest concern.  I need to make time.  Honestly, I should stop with the running speed work and do a cycling workout instead.  I don't want to- I want to just run, run, RUN!.  To be fair, it's not the running that has interfered the most with cycling.  It's normal life.  I struggle to give up my Sundays- especially the sleeping in aspect.  I'm determined to actually make cycling GTS this Sunday.


I've been fortunate that this has been a mild winter.  But even still, it's been cold for cycling.  Getting outside to do 4 hours is rough and I'm usually freezing by the end, even with all the layers I have on (see below).

It takes me like 30 minutes just to get out the door...

The rollers I purchased have been awesome.  My stability has greatly improved.  And it is quite convenient to simply throw on some bike shorts, a headband, and my bike shoes and go.  I'll definitely post some videos of me on this thing soon.

A couple Sundays ago, rather than doing 15 laps in the park, I ventured out to the Bay Ridge Greenway and Coney Island.  I intended to continue along the Beltway, but started to get cold.  I'm sick of getting cold on the bike.  I know, I know... I say that now, but wait til August, right?  I headed up Ocean Parkway back to the park, thinking that I'd do half a loop and go home.  But it is warmer in the park, so I finished off my 3 hour and 20 minute ride there, again doing loop after loop after loop.  It's probably great training for the IM course.  I'll be biking on the Palisades Parkway, which isn't exactly flat.

Verrazano Bridge sunset

My long rides seem to be at about a 14.5 mph pace.  I'm not really happy with that, but it is what it is.  I also am hitting a wall at about 41 miles in.  It's gotta be my nutrition.  On this ride, I decided to start taking calories sooner rather than later and it seemed to pay off.  I didn't ride more miles- Emily had made dinner and was waiting for me- but I felt I could have gone on without my normal struggle.  After swim GTS on Monday, Yvonne and I walked with Coach John toward the train a bit and picked his brain about this topic.  He was against eating solid food on the bike.

I was devastated.  There goes my dream of eating pizza and the rice balls from Zitos mid-ride.

Apparently, solid food is harder to digest and takes water to break down.  And that's no good if you're already dehydrated.  Ok, ok, I kind of knew this and it makes sense, but I figured the need for calories would outweigh the dehydration issue.  I'm not completely sold on this yet.  Perhaps my stomach is tougher than his and the average person (I think this true).  Regardless, I'll be experimenting with that Ironman fuel stuff soon.  Liquid calories... that only sounds good if it's beer.

Coney Island boardwalk