Razorxp & KC Mentor team RFP CLOSED (Page 84)

Its funny how that works out, when your playing pinball off people you feel SO slow but in the end you are usually right where you should be.  Did you try swimming off the buoy line? either in or outside?  I try to swim wide, as you end up swimming farther but usually faster and less chance of a busted nose or kick to the head.  nice job on shaving some time off your previous race.

Ouch talk about insult to injury  .4 t1 run then slice your foot open!!!!   How is it doing now?  Way to finish

Nice race report Kevin - I think it was a really good race.  Your T2 timein my opinion was great especially having to deal with your foot.  What do you think you could change or work on?  From reading the race report I would really focus on your sighting.  Triathlete magazine had a good article this month with some exercises.  I have the same issues with swimming straight and they said you can swim in an empty lane with your eyes closed.  Depending on which lane marker and how soon you hit it, you can gauge how far out of line you are.  If I can find the link I will post it.

Kevin - great report - hope your foot is ok.

Good Evening Team.

I need some help!

Went swimming tonight - 2 people in the pool - me and 7 gold medal guy. I decided I should get to know this guy I call 7 gold medal guy so while the water aerobics class was winding up and I was waiting to get in the pool I said hello. He is a very serious looking guy who did not seem to be interested in starting a conversation. He was there to work and I am cool with that. He did chat with me however and he has been swimming for a few years. Turns out he did Triathlons a few years ago, took some time off to just bike and is now back into the Tri thing. He is signed up for Ironman Mont-Tremblant - Montreal Quebec. We chatted for a few minutes and he asked me how long I have been swimming and we chatted about races we did this past summer. Turns out he did 2 half IM's this year - Cedar Point and I am drawing a blank on the other one right now?

Anyway - swim started at 8:30 and just two of us in the pool. He took the usual lane he swims in (Fast) I jumped in right next to him and away we went and I just was not good tonight. I managed to grind out 1400 meters but for every lap I did I think he did 2. I stopped after 1000 and he just happend to surface right next to me and he decided to chat for a second and offer me some advice, which I really appreciated to be completely honest with you.

He was very nice about how he said it and as hard as it is for me to put myself out there and seek help ( I am a bit of a loner and sometimes would just rather figure it out on my own) he suggested that I keep coming out on Tuesday for the lap swims with Coaching. I have not been in a few weeks. He was cool about it and told me that the Coach on Tuesday has really helped him and it looks like I am struggling with my body position - low hips and ineficient kicking - and I thanked him for the advice. Then he was off again.  I just packed my stuff and left to contemplate my swimming future .

I am not sure I am going to be able to make it on Tuesday evenings this winter because of work and also because my curling team wants me to commit to a more competitive league that competes on Tuesday night. I am thinking I may stop curling with my team this winter and move to another night so I can swim on Tuesday. I realy want to get better and it is obvious I am going to need some help to become more efficient in the water.

Anway - I know this is a long and boring post LOL and if any of you have read this far - I guess I am just looking for some advice - technique advice (how to keep my friken hips up and how to kick better) and advice on when I should swim and should I go seek help on another day or night?

I know I promised several weeks ago to quit moaning about my swimming but if I can't moan to you guys - who the hell can I moan to - right? LOL

For some reason I just felt down about my swimming today - I hate feeling this way - it sucks.

Thanks team.

KC

First of all - do not quit curling.  I need to live vicariously through you on this.   I love curling - at least watching.  Here in Indy the opportunity does not arise often.  By far my favorite olympic event!

Second - on your swimming, here is a great website I used when I started swim training for IM.  I was able to pull out some drills in areas I knew I needed improvement.  http://www.goswim.tv/#

I will spend some time on this later as well.  Off to teach...

kc--at least you are swimming!  Please no one look at my empty logs!

Just got a Garmin FR60 for my birthday yesterday...No GPS, but has a footpad.  Anyone have any experience?  Seems to get some really good reviews.

We have tons of very tall trees in our neighborhood, so GPS can often take forever.

Good morning everyone!  HAPPY BIRTHDAY, TIM!!!!!

KC - a book I am reading now may help.  http://www.amazon.com/Total-Immersion-Revolutionary-Better-Faster/dp/0743253434/ref=sr_1_1?ie=UTF8&qid=1316524757&sr=8-1

It specifically addresses the "low hips,"an issue I've been struggling with myself.  It tells you that you should push down on your buoy (i.e. chest).  It feels like you're swimming downhill but it totally works!  Also, if you raise your head up, instead of to the side, your hips and feet will also sink.  

Hope this helps a little! 

In San Fran this week for work again...trying to hop back on the workout wagon, especially with IMWI in the books for next year.  I guess mentally I'm just "on a break" from all the workouts, etc.  Need to get back into it.  Hopefully I won't be late at the office tonight so I can get a run in.  although I hate running on a treadmill! 

No but let me know how it works, I have the same problem in some areas!  Ill Bet my logs are more blank than yours lol

KC, as I have told you a million time QUIT THINKING!!!!!!!! lol  don't read any books don't go to any other coaches, you seem to like one of your masters coaches so stay with her.   Remember your goal is to swim 4400 yards without using too much energy your goal should be around 1:30-45 anything faster will require too much time in the pool for you right now and stress you out.

For your sanity I would stay with the curling if you can get with your coach once/twice per month, that way you get drills to work on for a couple weeks and then she can look them over to see if you have progressed.  In the winter if you get 2/4 swims per week you are doing great. 

You sound like your getting bummed out about the swimming but put it in perspective even if it takes you 2 hrs  your total race time will be approx 12-17hrs that is about 10-15% so why focus 99% of your energy worrying about such a small portion.  You already know you can swim in traffic which is 90% of the battle now its just getting the miles in so you don't burn too many matches in the water!

Hey Team.

Just between lectures and thought I would check in.

Brian, Mary, Sarah and Keith - thanks for the ideas and support.

Coach - thanks for listening and for putting up with me. With your perspective and a few kicks in my A$$ along the way - we will figure this out!

Have a great day everyone.

KC

Nobody can decide priorities for us.  We do that ourselves based on goals.  We have to judge one thing against another sometimes.  I write for fishing magazines and I haven't been fishing at all this year due to IM Wis.  My wife sacrificed a lot too because of this insanity.  And frankly, we would do it all again.  it's been fantastic.

They told me before setting goals to decide what I was willing to invest in time, money and commitment.  Be realistic.  Then set an attainable goal just beyond my reach.  That makes me stretch and continue to grow.  

I spent last winter in the pool.  Bike and running was slow with so much snow.  I did trainer and treadmill work to start establishing a base.  But my primary concern was working on my swim.  it helped that I was hurt with an IT band for a while too.  Swimming was all I could do.  I made the best of the time. I worked with my USA Masters coach. It really really helped.  I came out of the winter way ahead of where I went in.  I was able to do 1:35 on 9/11 without working too hard which was right where I wanted to be.  

When I get down, I whistle a happy tune.  No kidding.  I also am aware I may be suffering a little burnout.  Time for naps, an extra rest day, some fun.  I can tell you that by the time the taper started, I was glad to reduce time on the bike and I LOVE the bike.   But I was sick of being alone, sick of mechanical problems (which finally got worked out), sick of skipping other things that I wanted to do.

It's good we are going into fall.  Major races behind, we can reduce workouts and get some much needed R & R.  I also need an operation for this damn hernia at some point.   Phoning for an appoint this week.  I figure the recovery time will be a great time to swim as much as I can and then I'll be ready to ramp back up when the time comes.  

Keep smiling.  None of us will make a living at it.  We got into it for fitness and fun.  let's remember that!

Have a great week.

Ice.

r

After your lectures you came to this page so you could get one from Coach

I finally read yoru race report.  Wondering what you would like to do better in the TA?  It seems like you had very efficient transitions.  Did they seem slow compared to others in the race?  Other than that, you had a good solid race. 

Hope your foot is healing and you are back to running/biking.

KC - I agree with da Coach - You are spending way too much time worrying about swimming.  Sarah gave you some solid advice.  I am the furthest thing from an expert or a coach but these ar ethe things that i have picked up or learned that seems to work and might work for you.

1. Just focus on one thing at a time.  If you try to work on all your swimming flaws at once you are never gonna get anywhere.  Pick one and work on it until you feel you have improved.  Then move onto the next. Add 200Y of drills to every workout.
2. NEVER compare yourself to other swimmers.  There are guys at my pool that could swim laps around me.  Why?  Most likely becasue they are freaks of nature or have been doing this since they came out of the womb.  Either way I will most likely never swim that fast so why even worry about it.  Focus on you and improving your times.
3. Focus on your achievments more than lack of.  Looking back to when I first met you on this forum if I recall you were struggling just getting through a 400Y workout and making it 1 length without running out of breath.  Looking at where you are today thats over a 300-400% (or more) improvement in a litlle over a year.  Who would complain about that?  Maybe looking on the outside it is easier to see your improvment then if you are grinding it out everyday- but you have improved significantly.
4. Have fun with it. We do this becasue we enjoy it.  If you stress out and are always down on your swim you are going to eventually dread going to the pool.  Set small goals that you can accomplish and make yourself feel good.

Like David said - as long as you can make the swim in under 2 hours it is such a small consquence on your overall day that it really should take a back seat to running and biking.  I can guarantee that next year when you are at mile 18 of IMNY the last thought on your mind will be how fast you can swim.  And if it is then maybe you do have a bigger problem then we realize -haha

KC knows I am just trying to help.  Don't want him to stress out over it for 11months, he may have a heartattack. lol

Well said! I'm just not very PC! lol Do you have any shows east of chicago? any more in canada?

Has anyone done the "insanity" workout DVD's? I started yesterday and they are pretty cool or maybe its just fun to do something different.  Have to baby some things to rest leg but they are VERY high energy.

KC you would enjoy my day tomorrow golfing with some clients at a local outing put on buy a Wings bar.  Little roudy crowd as they have been kicked off 4 courses so its alittle toned down now but huge coolers of your favorite beverage on every hole.  Not really about golfing just about raising money and having a good time. 

Doing a fun training on Fri/sat walking around Cedar point if anyone is in the area, were taking the camper so it will be nice to hang out and just walk around at will.

Anyone racing besides KC's run?

Hey Team.

Long day today - but I got my 5 km in - I am slightly ahead of my plan for Sunday and looking forward to the race. I have one more run this week - some speed work on Thursday then Friday and Saturday off - (does that make sense) I am digging this running thing and I am having a hard time not turning it up a notch and going past my race plan and doing more?

I know - I know - 10%, take it easy - damn it why can't I just sit down once in a while LOL.

OK - re - me and swim.

First - nice to see you Scott and thanks.

Brian - I like my lectures from the Coach and I think he took it kind of easy on me with this one to be honest with you. I am probably lucky they have language filters on this forum . Also, Brian - thanks for the help and the swim web site (Coach turn away right now) Brian - cool site and I don't want the Coach to know I am looking at it LOL.

Tim. Great advice as always and I am going to take it to heart. You are right on. I remember last January I was holding on to the side of the pool with my face in the water blowing bubbles with people watching me and all I could think was - how in the hell am I going to figure this out and wanting to quit every single time I got in the pool. Well - I have survived so far and there is no doubt I have surprised a few people, even myself. To think I have no issues getting in and swimming 1000 to 1500 meters (even though I know I am not doing it correctly) is amazing when I think about the first few times I got in that pool and wanted to quit and go home.

Coach - what can I say - I know you have figured out I am a bit competitive and just want to do my fricken best and give it all I can but you are right I need to be carefull and temper my enthusiasm and determination to figure out this swim/run/bike  thing with a bit of patience. I know I am going to have ups and downs but I trust you will be there to either talk me off the ledge or tell me to jump - which is cool LOL. I know I am going to need both along the way.

BTW Coach - sounds like a pefect day to me and wish I could join you at the Point - but I have a race to run.

OK - off to bed - I am tired, busy day ahead and final tryouts for the golf team in the afternoon which means I have to make some cuts and disappoint a few nice kids - always tough.

Have a great night team and have a great day tomorrow.

KC

PS - I think I might be able to sneak an hour swim in at noon tomorrow - wish me and my sinking hips luck

(kcgolf_crawl_md_wht[1].gif)

Here is my race report from this past weekend--

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=269254&posts=1&start=1

My foot is still healing but I am at 75-80%.  Riding is fine. It is the ealking and running that are still with some discomfort.

T1 improvement would be flying mounts...

T2 just need to move through a few seconds faster

Other Improvements--

Swim faster but this will come with time in the pool

Bike faster--need to work on engine and change riding mentality (I ride the big crank most of the time)

Run--I need to work on the mental side of this!

I agree I am having good solid races.  I am in a tough AG and am on the cuspid of MOP and FOP for races OA.  So the plan for next year is to push my distances (olys) and try to move closer to FOP.

Kevin - Seems like you are having a good solid finish to the year.  Nice job.  Please don't take offense to this but I get the sense from reading your race reports that you are focusing way too much on the your transitions.  It seems like you had issues on both the swim and run.  With both of those there is much more room for improvement then killing yourself worrying about s few seconds in transition.  Even if you had shaved 10 seconds off you T2 time you gave it all back when you slowed on the run.  I think if you are under 4:00 in T1 and under 2:00 in T2 you are way ahead of the game.

I found your comment abuot the swim and not feeling like you swam hard enouh interesting because I always feel like that in my OWS.  I have such a hard time gauging my pace in races and end up swimming just a little slower.  I wonder if it just getting more OWS experience that you just feel it.  I can jump in the pool and nail my T-pace without even thinking about it 10 times in a row but in open water I am lost.

TIM-no offense taken so I guess I need to clarify what needs to be worked on. I know my T1 and T2 are good..so my comments are just small thoughts on how to improve but are not major concerns.

My run and swim are my priorities for the off season. The bike will just keep coming along as I work on it but I tend to rank well on the bike (thank you BT for giving me that graph).

We share the same thoughts about areas for improvement and where.

I looked at overall time at different points in my past race and I was pretty consistent in AG place through T2 but I lost 9 places on the run in the AG standing. So this highlights the area.

17th after swim

13th after T1

14th after the bike

13th after T2

22nd at the end

Yes pacing in a race (Swimming) is tough since you can not always do splits (some races buoys are every 100)-- I base the effort on perceived effort only