MightyMojoMentorGroup -- (Full House!) (Page 164)

That is so cool! London next!

ALLRIGHTY, ANNE!!!!!!!!!!!!!

Thanks!      I'm still pretty wired and disappointed because I can't get my race report up until probably next weekend.   Don't think I'll  have access to the computer after tonight.    

I thought you might like to know the reason I came in first was because of my transitions.   I know you always tell us how important they are.     2nd place had a much better swim than me; I had a better bike and we she was 21 seconds faster on the run.     The run was quite hard on the trail running with the steep hills and the steep descents.   I had to walk up the steepest hill on both loops.   You almost had to go sideways even when you walked.    

I pushed hard on the bike and no coasting, but it didn't feel too hard.   Even with a 28.66 avg I only beat 33 people, but if I could get about a minute faster, that would bring me up about 20 spots on the bike.     Ken didn't have the day he wanted and I actually passed him on the 2nd climb of Emily Murphy.   He eventually caught me on the run and we finished the race crossing the finish line together.     

It was so cool when they led each wave down to water with bagpipes.    They told us that they would say 'on your mark' then a horn would go.   Was talking to my neighbour and didn't hear anything except the horn going off and everyone jumping in the water.  Took me totally by surprise which was maybe a good thing.   Water wasn't deep enough to dive, so you could just step off the platform and take a few steps and start swimming.    

We stayed around and watched the elites and that was something else.   To be able to have Tim Don, Kyle Jones, and some of the others run right in front of you was a real treat.    It was a weak field for the women but Lauren Campbell was really strong and took first.  

Have to get to bed now.   Hope to talk to you soon, 

Anne

ANNE -

Mucho thanko for the overview.  And YAY for "free speed"!  Of course, as you know, it's not "free" in terms of time spent acquiring it.....but at least it's far removed from the cost involved in acquiring expensive speed-enhancing gear.

Great work on the bike, and once again it is clear that those run-sparse years were not wasted.  You did a ton of heavy-duty cycling during the run hiatus, and that continues to pay dividends for you.  Praise be!

For that woman to best you on the run by a mere 20" testifies to how well your run is coming along.  And form the way you describe the course, there's not too much you could've done to train for it; maybe run select parts of the Niagara Escarpment?  Would that have been comparable?

So....when are you heading back east?  I still have to send you what I was planning to send, and if I can get around to doing that it might actually beat you back home!

I'm sorry Ken din't have the day he wanted.....and does that mean he didn't Q for London?  At any rate, I hope the overall experience was good enough for him --- and, surely, seeing you at the top of your world had to have warmed the cockles of his heart!

Congrats again, Anne.  That was sooooooo well-deserved!

Just a quick one before we finish packing up and head out.   Going to stay at Good Spirit PP tonight close to Manitoba border.   Supposed to have one of the nicest beaches in Canada.   Sort of like the Sandbanks and Pinery.   Staying tomorrow night in Winnipeg with a cousin and wife and then pretty much lots of driving and plan to be home for Saturday. 

It's so funny.   I felt great about the race yesterday and know it was solid but now I start thinking about how much better I wanted to do - mostly in the run.   But the woman who came 2nd was solid competition.   I had checked out her race stats before hand.   Although she lives in Kenora, she trains with  Matt Reid out of Hamilton.  

Ken's still trying to figure out why his legs didn't have the jump he wanted.   I think he may have had too much recovery.   His swim was great w/o a wetsuit and he was 2 seconds from 1st in the swim.   He came 3 out of 4 overall so he did qualify for London.     I was happy he was on the podium.  

I hope you have a great week and I think I read you are doing one or two races this coming weekend?   Good luck!

Take care and talk soon, 

Hello gang,

Just returned from my MTB trip at the north rim of the Grand Canyon. 9000 ft. elevation was a KILLER, but I managed to ride everyday and keep from getting hurt. (I live at 1300 ft elevation)  Did have to push my bike up a couple of steep inclines but was mostly able to keep up with the young, ultra thin and in shape CANADIANS that were the majority of our group. 

I haven't gone back and read any of your posts, mostly because I just returned from a 20 hour car ride home from Las Vegas. I will try to get around to doing so in the next couple of days, but right now my priority is to get back to my HIM training schedule ASAP. Hitting the pool and treadmill tomorrow. 

Hope everyone is having a great summer!

I had a lot of fun yesterday but it wasn't the performance I was hoping for.  I know anyone can DNF but I didn't expect it at all.  I went out in the morning (with my brother-in-law) and road my bike 4K to the start line feeling great and confident. 

Chatted briefly with Eddie Merckx then waited for the start.  I didn't hear anything but I could see riders moving at the front.  Maybe 5 min later we started moving and soon we were off and in 3 minutes we hit the 1st big climb without any difficulties.  It was really neat riding through town without concern for traffic or lights.  Okanagan Lake was dead calm as we road by and in a few km we hit the bottom of the Summerland hill (big climb #2).  I was climbing slowly and passing lots of people.  Lost my B-i-L so I waited at the top for him (10min!).

When he caught up we hit our 1st AID station.  Loaded up on water, mixed in some carbopro and grabbed a waffle (they were supposed to have honey stingers as well but they were all taken by the pros...apparently).  After the Summerland hill we had to go down some steep hills with hairpin curves so lots of fun.  Through here we saw a lot of people fixing flats.

We came back into town and riding back to Okanagan Lake waterfront then up Main Street.  At Cherry Lane mall my wife was there cheering us on and took a pic.  At Skaha Lake we stopped at our 2nd AID station.  Immediately when I stopped the heat really hit me for the 1st time today.  Refueled and headed out again.

Riding along Skaha Lake is my favourite cycling route so I felt quite at home and we were quickly at the bottom of the McLean Creek hill.  Climb number 3 was no problem for me, still slow but passing lots of people until I hit the top and realized my rear tire had gone flat so that shot another 15min.  Then we carried on into Okanagan Falls and the AID station there.  Got some minor bike maintenance done and topped up the rear tire pressure then we headed off again.  Saw our 1st rider drop out due to heat exhaustion (it wasn't hot yet).

We were making good time riding south but it was getting hotter the further south we went.  We hit Tuc el Nuit Dr. and saw a memorial (white bike) to the fellow cyclist killed last week.  Passed Tuc el Nuit Lake and headed south of Oliver on Black Sage Rd.  Now it was hot!  Just ahead was a steep but not too high hill but my bike computor says 40deg C (104F).  I haven't experienced that kind of heat very often in my life.

I made it up the hill fine and could see a few people behind us when I reached the top.  My B-i-L had kept up until now but later I understand that he knew he couldn't go on when he crested that hill.  It was just a km to the next AID station and we rode in - I thought we were in good order and I dismounted and started refueling when I realized my B-i-L was heading for the medical tent.  So I went over to see how he was.  He said he was fine but the people there had him sit down and they were giving him cold water and fussing over him.  Over the next few minutes he realized he would be foolish to carry on.  So he finally decided he would drop out at 97km.

I was still keen to go on.  In good shape and feeling good but reluctant to leave Johnn behind.  The people were looking after Johnn and they assured me they would see he was taken care of.  He wasn't actually feeling too bad he was just aware that he wasn't sure he could handle the heat or distance to the next AID station.  So, I headed out alone - I found out later I wasn't last - As I rode back onto Black Sage Rd my bike computor said 47deg C (116F).  Okay, thats not an official temp but it was HOT!!! no matter what it was.

I was feeling good but I was starting to worry about time I was running late - even though I was riding faster than I've ever managed before.  While I was riding I was tallying up what was left to ride.  I've ridden the route from here to the finish before (which I think worked to my disadvantage this time) and I new it included two significant climbs, a really rough road and not one bit of shade anywhere.

As I turned toward the next AID station I passed two fellows hiding in the shade of an old barn and waved to them and carried on.  In the last km uphill before the 117km AID station I saw a fellow WALKING(!!) in my direction and even though it didn't seem like such a steep hill I just couldn't get any speed up to catch up and pass him (I did pass him as I crested the hill) and turned in to the AID station.  First thing I see is my B-i-L and shortly after the two fellows I passed pulled in as well.

I'm feeling great, well hydrated, eating well.  I start refueling and they've got ICE WATER!  Yay!  There was a young lady on the ground under the medical tent and I understand an ambulance was on the way.  I didn't ask what was wrong but they decided she was bad enough to warrant an ambulance so she must've been pretty bad.  There were two cyclists who were EMTs looking after her and they couldn't leave her until the ambulance arrived - so their race was over as well.

Then I see one of the two fellows I had passed head out on his way up the next big climb.  So, I thinks to myself..."What'cha gonna do George?"  The fellow riding off was faster than me, he had only held back for his B-i-L who was dropping out here as well.  I knew I was running out of time to the cut-off and the next leg is a nasty one.  Plus I see my bike computor now says 53deg C (127F) in the full sun!  I'm not exaggerating.

I'm feeling really good, not tired and I really want to finish but it is SOOOO hot!!  I absolutely never felt anything like this before.

There is now a last rider coming up the road.  He's a clydesdale and his friend who had dropped out at the same time as Johnn did, starts cheering the guy in - its a friend of his and he can't believe he made it this far.  So we all cheer him in.

I now know I can't make the cut-off.  So I make the decision to call it a day and as I stand there I'm planning how I'm going to do this ride again to get comfortable with this next leg of the route.  And, I'm thinking there is a Kelowna GranFondo next weekend (July 15th) that may not be so hot and it is only 120km.......I'm thinking about it. 

I feel disappointed with not finishing but I really had a great time (not as great as Anne but still pretty happy with the day).  There were enough positives that I felt pretty good until we got back into Penticton and we saw the last 15 or so riders heading up Main St to the finish line. 

Once we were dropped off we took shelter in some shade at the finish line and got a burger and chocolate milk and waited for the wives to meet up with us.  As we were waiting the sweepers came in with three riders and one of them was the fellow I had watched ride out from the AID station I stopped at so I can pretty much assume I wouldn't have finished even if I had gone on.

I had no stiffness or any kind of discomfort yesterday or today.  I'm debating a ride, a swim or both for tomorrow.

Of course, today, it is cooler/cloudy and it would've been so much more comfortable to ride.

ANNE!! Way to go!! Congratulations, that's just over the top! I bet you are one happy woman! 

I managed a pain free run today. 5.5 miles according to Strava in 47 minutes. (Runkeeper shows the same route a little shorter) I did take 3 Ibuprofen before the run but felt nothing of significant in that ankle. I had done a 3 mile run Sunday partly on trails with no residual pain the next day. I did have some very mild discomfort in my right hip/buttock and tightness in my right hamstring but nothing I would consider an injury.

Last night I fooled around some more with TI work, I didn't even make a serious effort to count my laps other than guessing I managed around 1000 yard or more. I worked some on SPL and with a couple of very exaggerated efforts as in stroke, glide, sink, repeat I got it down to 19 but was able to hold on to 21-23 for a less forced effort. Normal for me is about 27. My 100's are slower when I am being very mindful of the techniques but I did take a shot at a fast 100 and managed a 1:36! I have never dome that and even though I finished and rested my head on the pool deck to recover I took at as a sign of possibilities. After 2 minutes I tried a repeat but one goggle slipped when I pushed off the far wall and filled with water-that was enough to end my workout for the evening.

Only 2 bike commutes are likely this week-Wed PM and Thu Am but back to back long rides and another 5ish run. We may be far enough away from the last holiday to venture out to the lake for an OWS.

Ouch, that really is some disheartening news. But from what you are saying, you'll still be able to run if you continue with the Durolane injections? $400 is a large chunk of change, but I'd definitely pony-up to be able to continue to do something I love. Since I'm for all practical purposes a beginner, I don't have any ideas to shoot your way, but I'm sure you will do what is right for you.

Tour watching:

Wife and I following as usual but an interesting thing happened, my in laws stumbled upon tour coverage this weekend and are fascinated. Now these folks aren't "old" but they are sort of basic, somewhat rural people: some observations from them:

1. Jeff should sign up for that race, we would even go watch!

2. How do they do that without any brakes (no visible brake cables=no brakes, also possible they heard an announcer say something about not braking to avoid losing position and concluded there aren't any brakes)

3. From my MIL-They obviously crash so much to take a break from riding, since they have no brakes.

4. From my FIL-It is unfair that guy (domestique) has to carry all the water for everyone, obviously he is a better rider than they are if he can do that. This guy will forever be known as the "water boy"

Av8rTx - 2012-07-10 3:04 PM Those are harsh conditions for anyone. I'm guessing exposed blacktop roads and direct sun? In any case I appreciate the casual way you name drop, "had a little chat with Eddy Merckx"

Ho hum, just chatting with a legend of cycling.  Sure hope you got a pic!!!  And it better be your new profile pic to boot!!!!

GEORGE - 127º!!!! Are you sure you weren't in Death Valley. That reminds me of the Badwater Ultramarathon where everyone has to wear full white suits and run on the white lines so their shoes don't melt. Amazing you made it as far as you did.

TRINA - Welcome back. I think we need photographic evidence that you're not in a full body cast. Glad you had a good time.

JEFF - Your in-laws' comments remind me of an article I read that tried to put the Tour into perspective for average cyclists. Something to the effect of riding 21 centuries in a row. It was better written than this one, but the same gist: http://www.realclearscience.com/articles/2012/07/05/how_demanding_is_the_tour_de_france_106317.html

Just got back from the track for Day #2 of week #14 of my Olympic training plan. (Not that I'm counting or anything). Track workout with 30-second intervals. I could do those short intervals all day, and I was glad to see my pace stayed pretty consistent throughout. Nice to see some paces in the 5:30 / mile range, even if it was only for 1/10th of a mile! Will probably need some Mojo to get through the VO2 Max cycling intervals tomorrow and the LT running intervals on Thursday. Last hard week aside from a long Brick next week at Race pace (whatever that is?).

Pool was closed for a swim meet this morning. I think I've gotten more open water swims in this summer than pool swims. Does not bode well for the event I'm doing this weekend. It's called the Search for Monongy. Monongy is the Monongahela Monster, the mythical (or is he?!) creature that lives in the Monongahela River. Don't ask me why we are looking for the Monongahela Monster in the Allegheny River. There are 1.2 mile and 2.4 mile distance swims. It's a long triangle shape. The 2.4 mile crazies people do two laps. If nothing else, it will be good sighting and pacing practice for the Pittsburgh tri which swims nearly the same course.

Ha!  I also caught the la-di-da reference from GEORGE of chatting with Eddy Merckx.  Hobnobbing with the swells!

GEORGE -

It's Steve here.  Steve Bradley.  You know -- one of the mere mortals.  Not the stuff of legend at all.

Lemme tell you how good it was to see your report here, and learn that all was well with you.  When you hadn't posted I began to get worried, and went to the results and eventually came to who I assumed was you via keying in
George" in the search.  There were three Georges, two in 60-64, but only one from Penticton -- and that one's last name began with Zr; might that be you?  I saw that the G.Z guy had made it through most of the checkpoints, but not the final one.....and then I began to worry.  Crash?  Nutritional breakdown?  Flat?  Mauled by bears?

So, anyhow, it was wonderful to read your huge account.  Outstanding report -- fun to read, and also reassuring that you survived in very good form.  And from the sounds of it, you should be able to easily handle the Kelowna GF this coming weekend, so unless some late-breaking ache surfaces, do it if you feel like it!

My experiences with a few DNFs is that it's best if you can rebound from them quickly.  My worst one happened in a race around Oct 10, and it was my last race of the season, so it was a looooooong time until I could atone for it!  Having this one, for you, so early in the season is "perfect" -- plenty of time to get back in the saddle and feel right about things!

(The other horrible part of my DNF was that it happened near Hagerstown, MD, which is about nine hours away.  Probably needless to say, but that was a very miserable drive home!)

The only other thing I will say about your DNF is to learn as much as possible form it as you can.  There are usually great take-homes from DNFs -- but you have to be willing to address them, as opposed to denying them.  That can be painful on the short-term, but the lessons will serve you well on the long-term.  That said, it sounds like you are very okay with how the DNF went down, and if so -- GREAT!

I will go over your report again to see if I can pick out anything specific from it, but that'll take a day or two.  But in closing, for now, you did rerally well on a very tough day.  There were lots of casualties around you to remind you of the conditions, and you seem to have been pretty much nonplussed by them -- which suggests you were confident in how you were handling it all yourself.  Is that about right?

TRINA!

I got your PM, which was very reassuring.  I had wondered about the MTB trip when I wrote you, but got to thinking it was longer ago than just recently.....and started to think you were maybe eaten by burros or something.  So, I'm obviously pleased that that didn't happen to you!

Thanks for your condolensces about my torn labrum, but as I wrote to others last week: (a) it's good to have a concrete diagnosis, as opposed to vague thoughts about "nerve impingements", and (b) it doesn't affect much training-wise, other than the ability to "go long", so that's mostly good.

Now, having said that, the past couple of runs have featured "pinching" in that area, and that's a new thing.  Undoubtedly not a good thing, either, but it might just be a passing problem.  We'll see.

I carried this situation with me all last season, and it really affected how much I trained on the bike.  Happily, though, it didn't affect speed at all, and in terms of perfiormance I had a terrific season.  This weekend will be my first (and maybe first two?) race of the season, so we'll see how it (they?) shapes up. 

The $400 injections are a small concern, but as my sports doc said:  "Think of each as the cost of a very expensive pair of running shoes".  Hmmmm.  It is unfortuante that the cost of Durolane is not covered by our otherwise outstanding Ontario Health Insurance Plan......but maybe if I keep doing them annually for long enough, OHIP will come around to including it in the coverage!

WELCOME BACK!!!!!!

Av8rTx - 2012-07-10 1:04 PM Those are harsh conditions for anyone. I'm guessing exposed blacktop roads and direct sun? In any case I appreciate the casual way you name drop, "had a little chat with Eddy Merckx"

We were riding through vineyard country with absolutely nothing for shade.  Exposed blacktop and no respite from the sun.  I felt bad for all the volunteers out on the highway directing traffic just for me and the few people that were behind me.

My chat with Eddie was by accident when I found myself standing with him in a line up for the washroom at Starbucks.  I just used my little bit of french. 

JEFF -

Nifty post; lots to think about!

That's good news about the ankle, and maybe it's working itself out.  The foot problem I had for much of AprilMayJune finally resolved itself (it seems), and it's one of thsoe cases where I don't really know how that happened.  I was counting on it being a tendon or ligament problem that was maybe rooted in pressure on the top of my foot, so I din't think of it as an overuse injury, per se.  I babied it for a while early on, going runless for about two weeks back in late A or early M, but since then I only dialed things down slightly -- and eventually it became okay.  (However, as with most weird injuries....I contsantly worry that they might resurface as quickly as they disappeared!)

As for meds to help you perform pain-free, well, I'm sure you know the line on that one: Be very wary of "masking" the pain and thus running the risk of seriously injuring yourself.  Three ibus is a lot of potential masking!  And in a world where we are supposed to "listen to our bodies".......that many meds can create a lot of background noise that the body might not be able to shout above to be heard.  Just a caution for you!

Good choice of not counting laps when doing TI drills (or any drillwork, really).  They are such focused, insular things that they pretty much belie the idea of "laps" or "distance" or "time".  (I can be a real sl-- when it comes to counting time and distance....and even I am able to forego that when I'm doing serious swimming drillwork!")

I hear your comment about sinking, and if you haven't seen it in the TI write-ups, here it is:  fins can help a lot with some of the TI drills!  I found them very useful for some of the on-the-side drills, and eventually was able to do those drills mostly okay without fins.  (But i am a natural-born sinker, meaning that if I try to do a "dead-man's float", my legs will ALWAYS sink; it's been this way forever, literally.)

Going from 27 to 19 is huge.....but remember that you don't need to bridge that gap all at once.  That is, iof you are finding the effort too much, or the results kind of questionable, settle for something intermediate and take your time getting down to stuff in the teens.  When I began TI I was maybe at 23/24 SPL for 25 meters, and with effort could get it down to 16/17 -- but couldn't sustain that.  I was much more comfortable at 18/19, and it took many months of stabs at 16/17 before I realized that 18/19 was best for me.  So, in my case, it was a drop-down of about 5 or 6 SPL.

I also hear you on managing a great time (in your case a 1:36).....but being drained at the end of it.  That's kind of what i was referring to above as "questionable " results, and for me there wer eenough experiences similar to yours that prompted me to realize that what I was producing wasn't at all realistic when it came to hoping for race-day swims at that level.  But that could be just me.

And on the theme of "just me", here's my two cents on TI:

In order to make a low stroke count work in terms of speed, there has top be an effective kick to push one over and beyond the "dead spots" that can be created in swimming long and working at "catch-up" at the top of each stroke.  and seeing as how I have a cruddy kick, in time I learned that I could not employ TI techniques and hope to swim faster; that comes, for me, when I elevate my stroke count to eliminate dead spots and maintain constant propulsion via my stroke, as opposed to my mostly-pathetic kicking.

I will ask DAVE to look at this post and see what he thinks, seeing as how he is afr and away the most proficient swimmer in our group here (DOUG is a strong swimmer, too........but i'm afraid he has left us.)

Finally, any swim drillwork is useful, taken in moderation.  I find so much of swimming to be tactile, and thus informed by focusing clearly on minute aspects of each stroke cycle.  So, well done on slowing down enough to pay attention to the telling details of how your body is moving in the water!

croixfan - 2012-07-10 5:40 PM

Av8rTx - 2012-07-10 3:04 PM Those are harsh conditions for anyone. I'm guessing exposed blacktop roads and direct sun? In any case I appreciate the casual way you name drop, "had a little chat with Eddy Merckx"

Ho hum, just chatting with a legend of cycling.  Sure hope you got a pic!!!  And it better be your new profile pic to boot!!!!

I got an autograph but never thought of a pic (no camera anyway) until 2 young women ran up to him and stood to either side of him as he came out of Starbucks and got a pic with him.  In retrospect it would be a great avatar pic so maybe next year I'll get one with him.  It's amazing how many people come to Penticton just to ride with him and/or see him.

JEFF again -

Just a few spare thoughts from the Muncie 70.3 debacle:

Had it been me as a registrant, I would've stayed home had i known pre-trip that they were moving it to an oly.  Morover, at this stage of my "career", I would'be stayed at home had I known of that forecast, but also known that they would do the whole half-iron regardless of the conditions. 

HOWEVER, earlier in my career I would've done the whole thing come hell or high water, and I suspect most people felt the same.  It's just easy for me, in my 13thyearandwith100-plusracestomycreditandwith17ofthembeinghalf-irons, to be more picky about how much suffering i am willing to do -- and traditionally i do not flourish in massive heat/humidity.  (Few people do, however.)

It's a very tough call, and kvetch as i might, I realize the worries faced by the RDs.  That said, though, I remain generally critical of WTC for never being too worried about course conditions, all too frequently being very content with crowding courses with too many athletes.......so why all the nail-biting about Muncie?  The cynic in me harps that the very late switcheroo was designed to protect the local tourist industry from taking a bath with cancellations, thus endearing themselves (WTC) more to commerce than to the athletes.  I really want to NOT believe that was the case.....but I am distrustful enough of WTC's motives to allow that thought to fester in my befuddled mind.

And that's that!

Hi Steve,  I wanted to write something Sunday evening but I was really tired and I couldn't collect my thoughts coherently.  As far as Eddie and his son Axel go, my wife actually knows them better having worked directly with them and Axel's wife as a volunteer for the GranFondo.  I'm more of the shy quiet type and if I hadn't been right beside him I would never have chatted with him.

Yes, I'm the G.Zed George.  I did have a flat and there must have been a lot of them because the garbage cans were full of tubes at each of the AID stations.  I counted 8 in the 1st 40km before I had my flat.  I am still considering the Kelowna ride.  It has 1200m of climbing including 1 big climb.  I'm a bit hesitant only because of the cost of registration which is not a huge deal - just part of the consideration.

I've decided I need to do a lot of CORE strengthening exercises this winter and by next year I need to be 20% faster than this year.  Otherwise, in considering what happened I am amazed that while I was riding faster than I usually do I still ran out of time.  I was aware I was racing the clock but if I was going as fast as my speedometer said I was then where was the time going?  In part I must have spent too much time at each AID station to explain part of it but I didn't think I was wasting time.

I said it several times in my report but I really felt good and very confident - even with the heat.  Even my saddle was much less a problem (not completely better but gratifyingly improved) and I wore my tri-shorts which I now prefer to my old bike shorts.  I can't remember all that I ate or drank but I did mix in some HEED at times without any trouble and I mostly ate the waffles because the bagels and pretzels were just too dry to chew and swallow.  I must have done fairly well because at the end of the day I still weighed the same as I weighed before the start of the race.

In the end as good as I felt I think I was naive to some extent and inadequately prepared training wise but in my wildest dreams I never conceived of that kind of heat.  As Dave mentioned I had thought to myself several times, "This is the great white north not Death Valley!"  Not so great white any more.

TODAY - Our valley here is very smokey from the Colorado fire. 

I went for my 2nd OWS today and the water was considerably warmer - still cool without the wetsuit but much nicer.  When I got to the lake some group of about 20 swimmers was heading into the lake so I went to the other end of the beach and going in I met a local 68 yr old who's participated in 3 of the last 4 IMCanada and will be in this yr as well (likely his last he said).  As we were entering the water we talked to 3 swimmers coming out and they were from Victoria and then another two were from Calgary.  I get a kick out of all the people coming from all over to workout here.  There were over 40 swimmers on the beach today.

FWIW - Okanagan Lake is relatively clear with a sandy bottom and very few weeds of any kind.  Its a total pleasure to swim in.  And, so far mostly calm for my first two OWS. 

For my swim I just aimed for the Peach at the other end of the beach.  I liked swimming this way better because I could easily sight along the shore.  I found I was pushing too hard and fatiguing myself quickly so I have to ease up and swim slower.  I found I felt like I was starting to swim all over again.

After the swim I changed into bike gear - very slowly - not a Transition type of speed - and then went for a short easy ride.  I just wanted to get back on the bike again and enjoy the feel of it.

It is a 25 yard pool, I am 5'10.

TI pushes form and efficiency over strength as well. I had studied this a little before and had adopted some of it. I understand it is common to get a little slower at first until you internalize the form changes and get develop the muscle memory needed to do it smoothly. The 19 stroke length was deliberately exaggerated, having already hit 20 the length prior I tried it again to see how low I could get it. The goal as I understand it is to develop the discipline to swim with few strokes when I put it all together I manage 21-23 which is still an improvement.

I don't crossover, having fixed that over a year ago, but I have been swimming flat, so improving my rotation and balance in the water is part of the focus, timing my kicks strokes are coming along-just feels awkward.

The challenge for me when it comes to reading his books, he takes forever to get around to laying out specific drills and techniques to adopt, constantly hyping it, I am a bottom line kind of guy and get impatient digging for the meat of the subject