All I Want for Christmas is GOOD SWIM FORM

Last Friday I wanted to get in a fun swim set, but add a little structure to it.  The quick goal was to get in 1600m and throw in 10 x 100m zone 3-4 pushing the heart rate a little while still trying to focus on form.  
After trying to swim correctly for 3+ years now and hasn’t happened, I’m just accepting the fact that I wasn’t meant to be a swimmer.   As much as I love swimming, I know I’m not meant to be an Andy Potts.  

I had a good warm up, tried to concentrate on kicking and smooth form.  I felt nice and consistent so I wanted to continue that into my 100’s.  Thought I’d kick the heart rate real quick and do a few 50’s which I always like to do before 100’s or 200’s.  

Going into my 100’s my goal was to try and negative split, obviously that didn’t happen.  I noticed after my first few 100’s, I would do a decent job of kicking (really hard for me), but after 50m i would start to tighten up and tire where even when I was thinking about it I had a hard time with my coordination.  I felt like I was sinking when trying to kick and had a hard time keeping my left arm in the water trying to streamline, but found my left arm either already coming through which made me sink or I could feel it bend and start to sink.  I tried different things whether starting off slower, faster, steady the whole time or just try to kick, but every 100 turned out about the same not able to coordinate my kick with my breathing on the side.  

For those that know me know I’m not flexible which doesn’t help, but after my 100’s and three 50m cool down’s, I went to check my data and something shocked me.  I thought I was going at a good pace for my 100’s, but my three 50m cool down’s I went as slow as I could go just enjoying a nice super easy pace that I felt could hold for a couple hours.  While doing the 100’s I figure I could hold that pace for 1500m.  
I noticed my super easy 50m cool down’s were only 8-10 seconds off my 100m pace.  During the cool down’s I could feel my feet sinking, dragging and using only my upper body.  

How can it be that swimming at a zone 3-4 pace per 100m would only be 8-10 seconds off my extremely slow zone 1-2 heart rate pace?  My only answer to this is PROPER SWIM FORM!

Once I learn to get a little bit of correct form in there, I’m curious to see the difference. 

DC Commuter Ironman Journey

If training for an Ironman triathlon isn't hard enough, 6 months ago i made a huge life decision to take a job in Washington, DC.  In my previous job i wasn't feeling fulfilled and knew I needed to do something that was going to make me happy.  Not knowing how the commute from Richmond to DC was going to be, i took a chance and so far I have to say I have no regrets. I am thankful for the people i work with and what i do for Veterans Benefits Administration serving Veterans helping with various Home Loan processes.
I'll admit the days are long with my daily schedule being:
Wake up 3:30am
Catch the VanPool to DC: 4:30am
Arrive in DC and get to work: 6:30am
Duty hours: 7am - 3:30pm
Ride the Capital Bikeshare Bike catch VanPool back to Richmond: 3:50pm
Arrive back in Richmond: 5:40-6pm
Workout until 8pm
Eat and in bed between 9-10pm

The past few years i've been dealing with lower back, neck and shin issues which have put a hindrance on my training and unfortunately made it not very enjoyable.  I got into the sport of triathlon to push myself, compete to the best of my ability, but most of all to have fun.  When it started not being fun i decided to take a break and try to heal up.  September 2014 i decided it was time to get back into the game so i entered the lottery for Escape From Alcatraz triathlon.  I eagerly waited and hit the refresh button my computer all day anxiously waiting to find out.  The first round lottery selection was finally announced and i couldn't believe when i found out not only did i get in, but my girlfriend Ashley did as well.  I knew this was a sign for me get back into the game.  While training for Alcatraz i unfortunately was dealing with the haunting issues i dealt with the past couple of years.  I was able to train enough to get through the race, but still wasn't up to par.  I could still feel the tightness in my neck during the swim, on the bike and due to the five total runs i got in i could still feel my shins during the 8 mile run.  Lucky enough the atmosphere and excitement of the race got me through it.

After Alcatraz i decided it was time to take some time to recover and try to get to the bottom of my injuries.  I would swim once a week, hop on bike and spin, but i was giving the recovery thing one more try.  I was hoping to build a good base this next year and do a couple 70.3 races so i can get ready for my first ironman in 2017 and race Maryland.  It was recently supporting my girlfriend and fellow athletes at Beach2Battleship that got me inspired to get back into the game.  Come to find out Endorphin Fitness made Ironman Maryland 2016 a team race so i figured, why do it by yourself when you can train and race with your team so i decided to drop the hammer on IMMD, get myself healed and suck it up.  My first week couple weeks back getting were horrible.  I believe i was ready to sell my bike on ebay because my neck was still hurting and legs are so out of shape, but i'm trying to keep focused on IMMD and motivated.

This is how i felt after my first run.  The past couple months i've been trying to consistently stretch, investing in different compression materials for the shins and ankles, going to Advanced Orthopedic, working on my diet eating smaller meals hoping to keep the metabolism up.  I'm still working and trying to get to the bottom of my back to figure out if it's compartment syndrome or nerve damage affecting my neck and shins.  I'm happy to report that these past couple months i've been able to increase my training with less stress and tightness, losing weight and having a lot more fun in doing so.  I haven't run a 5k or 10k in a long time and on a whim signed up for the Turkey Trot 10k over Thanksgiving.  I was so very nervous and excited at the same time.  Once the gun went off and we got started, i quickly remembered that endorphin rush and the feeling of fun competition.  I missed that very much these past couple years!  I'm looking forward to this off season continually trying to re-build what i lost and having fun so i can build that confidence i lost.  I had so much fun running the Turkey Trot 10k, i'm now wanting to sign up for my favorite race which i haven't been able to do for 2 years and that's Shamrock Half marathon.