Deep Thoughts - Swim Reflections By KK

It is good to go to swim practice. I'm convinced of this...I think.

I know it is good to take time to swim and to refine my stroke. I like it when I learn something new or am reminded of good swim technique. And I like how I feel when I'm done.

In fact, here's what I learned (or was reminded of) today while at the pool thanks to Coach Ken who was on deck:
- Keep head slightly up looking forward at a 45ish angle.
- Keep knees closer together to prevent leg spread on kick.
- Pull all the way through stroke to maximize propulsion.

So what are my hesitations you are undoubtedly picking up on? Well....I do feel some success while in the pool, but I'm just not sure if there is enough success. My personal pool success to struggling ratio is not that good.

My biggest problems in swimming are with workouts like today when there were lots of drills and those "other" non-freestyle strokes. I think they are called backstroke, breast stroke and something particularly horrible called butterfly. Wth. I hate those things. I'm a triathlete. Why would I ever need to butterfly in the water? Right?! I'd rather just spend my time refining the stroke that's going to propel me across the Boulder Reservoir in August.

So I'm frustrated by swimming because I don't feel all that successful...

It always reminds me of what it must be like for kids to struggle with learning. And it reminds me of how really good educators are always thinking about making sure kids feel enough success while those kids are learning to make sure they will continue to persevere.

While that is a topic for another time, it so clearly connects to my learning in the pool. I just need to continue to find enough swimming success to persevere as well.

That's it for now....except to say GOOD LUCK to @jmmuncie in his first collegiate triathlon tomorrow at the UC Davis Aggieathlon. Knock it out, Jon! So excited for you!

Sunrise Leading To Swim Practice

Good to see this on the way in ...

Ran Outside Yesterday and Worrier or Warrior Quiz

Juggled life yesterday for my first outdoor run of the year. In the sun. Worth it for sure. Happiness.

Also take the linked worrier or warrior runner quiz when you get a chance. Apparently I'm not a worrier.... :-)
http://www.oiselle.com/blog/are-you-worrier-or-warrior

Ryan Beats Dad In Triathlon? ... and The Code of the Elite Runner

CMU Indoor Triathlon
The workouts of the weekend commenced Saturday morning at 3:30 AM when I got out of bed to drive to Mt. Pleasant for indoor triathlon with @ryankarr23 (and @sjck23 too).  It was a fun way to spend some time together ... but there is something I can't get out of my mind.

Before the swim started, Ryan said, "I don't know if I want to beat you because that would mean you are getting old."

Isn't that the truth...I'm getting older for sure, and Ryan beating me in running and/or triathlon is likely to happen this year.  However, since I'm unbeaten in all previous races, I think I've made it clear I'm not going down easy.  Forty-six is not yet old, son.

As of the writing of this post, the official results of the indoor tri have not been posted, but here's what I can tell you:
Swim - Ryan swam 100 yards farther than me during the 20 minute swim.  Ryan is hydrodynamic!
Bike - I rode .4 miles farther than Ryan during the 20 minute bike.  It should also be noted my bike was set to level 19 while Ryan's was set to level 10.  This likely means I worked much harder than Ryan.
Run - I ran about half a lap farther than Ryan during the 20 minute run....on a nine laps per mile track.

Results: Ryan won one of the three events, and I won two of the three events.

Ry, we should probably call this event a draw.  Just sayin.....not sure you want to try and claim this event as the one where you take the reins.  Too many variables.....and when you take over, I suggest making sure it is a legitimate win with a clear measure of success.


The Code of the Elite Runner
Second part of today's post....I ran with Dave Chomet and Paul Aufdemberge (real names)...three treadmills with me in the middle....and did I ever get a running education!  Here was the progression of my discoveries....otherwise known as the Code of the Eite Runner:

• I was running with two guys who have an average marathon PR of 2:23:30.  One of them has run a 1:02:00 half-marathon  PR (yes, I typed that correctly).
• When guys like them go to races:
• They don't register like we do.
• They don't pay to race.
• The day before the event, there rooms set up with free food and drinks....and other nutrition.
• They don't pay for their hotel rooms.
• They get free beach towels not available to any other runners at any cost.
• There is probably a lot of other free stuff they get too...they just didn't want to give away all of the secrets.  Note: I did overhear Dave say "can you get me a pair of size 11s from the Nike rep?"  Sounds like two of the three of us don't pay for our shoes either.

I'm now thinking if I can drop only 25 minutes off my half-marathon PR, I could save a lot in racing fees. Hmmm...that might be hard to do at 46. I guess I'll spend my time trying to keep up with Ry before I start thinking about how I fit into the Code of the Elite Runner.

Nate Karr - 4:20 Mile

Nice work today, Nate!

TRT - Success Today

Broke out the fast shoes for Tempo Run Thursday today - 8 miles at 7 min pace. Average HR was 152...need to go back and look how that compares with last year about this time. In any case, it is amazing what some sleep and stress reduction can do for a run I've been dreading the last few weeks.

Half way through training plan for Boston now. #crushboston

Knocked Out 15 Today

Good run today...15 @ 7:30 with last 2.5 at around 6:55.  Felt strong and had some good laughs with the Comet.  Also started with some nutrition during the run.  That went well also.  It all went down indoors today...had to with the -11 °F outside.

Hope you had a great run too.

The rest of today's story....

Dave made big promises yesterday saying Paul was coming to run with us. In fact, Dave said:
- Paul would come to run today
- That I could have my picture taken with Paul
- And he said maybe Paul would cheer for me while I was running on the t-mill.
I'm serious. Dave promised all of that.  I don't know why he thinks these "tricks" are so funny.  Sicko.

Seriously....good run and fun today and enjoyed eating 1000 calories afterwards.

Several other updates:

• @ryankarr23 - working towards racing at USA Triathlon Collegiate Nationals in April - gets real next weekend!
• @jmmuncie - new training blog:  http://gobears-natsandbeyond.blogspot.com/
• @cm0nay - I don't see your name on the Ironman Muncie participant list yet . . .  
• Ron Shashy recently named Ironman World Athlete - top 1% - Wow.  
• Mark Wright - can't stop thinking about the Delta Skymiles Lounge that you released Dave into.  I had no idea places like that exist.  I so want to go to the Skymiles Lounge.

Here's the scene today:

Dear Heartbreak Hill - Thinking of You Today

Dear Ms. Hill,
While it has been nearly ten months since I've seen you last, you are on my mind. You hurt me a year ago, and I struggled after cresting you. This year will be different.

Maybe you even know these last two weeks have seen many 5:30 AM runs, 12 hour days at work, and very little else. Somehow I suspect you do know this. Maybe you are enjoying it....from under that snow you are hiding beneath.

It matters not. This week is different. The next weeks will be too. Balance returns. I won't miss workouts. I am doing wall sits as I write this missive to call you out and signal my intentions. I will be on top of you again soon. Stronger. #rightonhereford #leftonboylston #crushboston2015

My love,
#boston2boulder

Cheers To 5 AM Runs

Congrats to everyone who gets out of bed and runs early to get it in!

Fourteen hours at work yesterday only slowed me down until this morning...repeat half miles speed work. Patting myself on the back ... Cheers! Ready for the day!

The Weekend Update

Got it done this weekend on the Sheraton tmill in ChiTown. Fourteen miles at 40 seconds per mile over marathon goal pace (with two fast finish miles because I want to be like Scott) wasn't all that bad. 

Here's the scene at 5:25 AM: 

Hopefully you can see at least my head in that photo...I was running as I took the pic cause I'm sweet like that (ha!). 

Enjoyed running as dawn arrived in Chicago and thinking about running the marathon with @sjck23 in 2013...still can't believe I lost her at mile 24 and didn't get to finish with her! I'm looking forward to running the Detroit Half with her this fall.  I won't be running ahead to get her water and bring it to her however. 😉

Running, health and a little bit of non-work time are gifts. 

 

Playlist today included:

- VH (of course)

- Duran Duran ( because it is still fun music)

- Crowded House

- Maroon 5 

- more....

Hope yourtraining is going great! 

Dear BAA - 2/6/15

Dear Boston Athletic Association,

Please note the colors of these bike shorts. This works. 

I am sharing this because my former friend Dave recently said, "Kev, I wonder why the ugliest Boston jackets ever are the years you run."

Again, please take note. This is not OK. 

Sincerely,

#boston2boulder

PS - felt very positive about the workout week...especially tempo run Thursday. 

PPS - post workout bliss

January Totals 2012-15

Pretty good January...looking at January totals from Ironman year, Boston qualifying year, Boston 2014 and this year:

Despite the end of January hurting so much this year, it is motivating to see the work (especially the top line of hours working out) in comparison to other years.

As for this January....too many early morning workouts and not enough rest. Still paying for it as of yesterday.  Hopefully will be better today and tomorrow.

Snow Day Double Workout Day!

Four easy in the morning and 3x1 mile at 6:10 pace in the evening. Actually decided to do Tuesday's workout tonight. Will be much easier to not run during tomorrow's 14+ hours at work. Otherwise....work and snow blowing today.

To Dave: Can't believe Farmington cancelled for Tuesday. You guys are becoming the new Monroe Jefferson of school cancellations.

The treadmill scene today:

2015 Boston Marathon Jacket Poll

What are your thoughts on the 2015 Boston Marathon jacket?

Love it?
Hate it?
Reminds you of Barney?

Give your input....click and vote to the right!

Still on target...nice to have step back week

Ten miles done on the Tmill at Boyne Mountain. Not easy but got it done.

Going to be a long drive home I think.