Recovery

Feels like my energy is back since competing Sunday. Yesterday I was back in the pool for 20 min and 40 min on the stationary bike. Tonight worked out back and 2 sets of core circuit. Also checked body fat which is now 10.5%.

My unofficial, official tri

We are instinctually competitive. Driven to push ourselves to a place without limits. It purifies the spirit and makes us more humane. And when you make it to the end it's a new beginning or opportunity to live this life with vigor. Sunday I purged for the first time in my hometown of West Union's third annual triathlon and finished. Today I train harder in hopes of pushing my limits again on August 1.

Unity

Sunday I will become a part of something. Something that brings people together to challenge the unknown and push the limits of mind and body. Collectively crossing the finish but doing it for our own reasons. Our mantra is "I can". I continue to move closer to reaching the starting line. Wednesday I swam for 50 min with very little recovery between sets and finished with leg strengthening. This evening biceps/triceps/core along with a 30 min run. Still sore from dead lifting on Tuesday.

Childhood friend

The following is an email I received recently from someone I grew up with. Wanted to share his sentiments.

Bill,

Noticed on Facebook that you had entered your first triathlon and got caught up on your blog this past weekend. Congrats! I did my first tri in '98 and have been competing ever since - 6 to 10 events per year including an Ironman finish in '02. It can be addicting.

Sounds like you have lots of good resources and are taking a smart approach. I particularly commend the swim lessons. It can be humbling (we should have been doing laps back at the pool in West Union instead of chasing girls and doing cannonballs off the high dive!). Also the core training - this is vital to all three disciplines and often overlooked by beginners as well as veterans. Listen to your body on the run - we're not 18 any more. Seems like there is always something nagging me in this department, but I digress . . . .

Let me know if you have any questions and I'd be happy to try to help. With the exception of the mountain biking (kudos on the Xterra choice) it seems like I've done it all at least once in this sport - usually the wrong way the first time! Good luck!

Jim

3% efficient

Swimmers average only three percent efficiency. 97% of our energy and horsepower gets diverted into something other than forward motion. The key to endurance swimming is saving energy and become more efficient. Be one with the water. Spent 30 min in the pool focusing on streamline and breathing. Transitioned to bike for 45 min. Strength training included chest and abs along with plenty of stretching.

Resolute

Life brings purpose. Fatherhood has brought great purpose to mine. My 1 hour run gave me time to think about how I can always improve as dad, son, brother, friend... Today I ran closer to becoming more steadfast in this life's journey. Jumped in the pool for a 30 min cool down and TI drills.

Sharing the road

Thursday night Griffin joined me for a 30 min run. It was a nice change of pace having a running partner. Even more special being it my son. He is starting to prep himself for this falls cross country season. Tonight I worked on shoulders and pedaled my way thru an hour and a half stationary ride. I'll be in open water tomorrow.

Plan B

From the start, I assumed time and laps in the pool would help me reach my goal. 4 weeks in and progress has been minimal. How can I seriously improve with 6 weeks left? Plan B - Total Immersion Swimming or TI. The following is the TI philosophy:

Transform Your Technique
Traditional instruction focuses on pulling, kicking and endless laps. TI teaches you to swim with the effortless grace of fish by becoming one with the water. TI emphasizes the same patient precision and refinement taught by martial arts masters. We start with simple skills and movements and progress by small, easily-mastered steps. Our students thrive on the attention to detail and the logical sequence of progressive skills.

Transform Your Experience
Swimmers come to us with the goal of swimming faster. They quickly learn that it’s far more beneficial and satisfying to swim with grace, flow, and economy…and that speed will surely follow when they master ease. You’ll feel the difference from your very first lap of intelligent, purposeful TI practice and get more satisfaction from every lap that follows.

Transform Yourself
TI, alone among all swimming-improvement programs, teaches swimming as a practice — in the same mindful spirit as yoga or tai chi. Our students tell us that by swimming the TI way they sharpen the mind-body connection and achieve heightened self-awareness and self-mastery, leading to greater physical and mental well-being.

Tonight I spent 50 min utilizing TI techniques which helped me understand how effecient I can be in the water. I will continue to implement these practices in hope of reaching my goal. Finished my workout with leg strengthening. Tuesday was dedicated to back and core training.

Old stomping ground

End of the month I will participate in a small triathlon. It just happens to be in the town of West Union where I grew up. This will be a great opportunity to test the training I've done up to this point. 3 mile run - 16 mile bike - 200 yard swim. I will be stepping in the footsteps of my youth. Looking forward to some familiar faces. In anticipation, workouts are intensifying. 30 min run yesterday with 1/2 mile cool down. 30 min/700 meter swim this morning. Tonight entailed chest/ab workout followed by 60 min stationary bike ride at 150 hr.

Moving forward

Ran across this song "Moving Foward" by Hoobastank. The lyrics connected with me. It could be said that music is medicine for the soul. I think the same thing can be said for challenging yourself. This song is another addition to my workout playlist. Postponed my chest workout to Monday and replaced it with a 40 min session in the pool. Head position is improving on pull thru to breath. It's progress that helps build confidence.

Lifting partner

A college friend, Scott VanDraska, is partnering with me on lift days. He is a former bodybuilder and expert on isolation technique. Today we worked shoulders. Very important for the swimming portion. I felt very fatigued at the end of the session. Quick recovery is becoming crucial to my day to day workouts. One hour stationary bike ride wrapped up the evening. Hopefully tomorrow I can do chest and core conditioning.

Try and fail, but don't fail to try

I ran into a gentleman that competed in the Pigman triathlon. He was teamed up with his two sons. His part entailed a 500 yard swim. I was anxious to hear of his account and this look of disappointment came over his face. He explained how the complications of swimming in a constricting wetsuit forced him out at 250 yards. This man felt like he let his boys down. I commend him for his effort because he tried. There is no failure in trying. I took what I heard and used it to push hard thru my short run and arm workout.

Swimming the line

900 meters in 30 min. I continue to go just a bit farther in every session and more in less time. It usually takes a good 400 meters before I begin to relax and have some sense of rhythm. Still need work on my leg kick. Gotta keep that back end up. Breathing tends to be my priority along with fixating on the painted line to stay the course. Water deprives comfort and shifts you into survival mode. It's always a challenging environment. Solid back workout and core conditioning to end this training day.

Glutes to the max

Weight training continues to be an important part of my routine. Leg strength and conditioning is such a key component to locomotion. I'm working on new lifts that have pushed my legs to a whole different pain threshold. Back in the pool tomorrow for 30 min.

Tasting T1

T1 is the first transition between swim and bike. Stacked my short swim and short bike getting a taste of this changeover. Finished off with 2 sets of a core conditioning circuit. Tried to maintain a hr of 130-150 thru all workouts. I will eventually add the run to the stack experiencing T1 and T2.

Long run

50 min run. Gentle breeze tonight keeping my run fairly comfortable. Next week I will begin to increase pace to elevate heart rate. Sunday 7 am chest and ab workout.

Making a difference

The human spirit is inspiring. You can make a difference in the life of another sometimes in the simplest of ways. Thursday I had a conversation with a young man about my August challenge and he simply told me "You can do it." I don't know this person but he gave me hope. It encourages me to be better in all aspects of my life. I believe we all can make a difference. Starting to run into others training for triathlons. Always come away with some really good advice. Looking forward to week 4. Workouts are becoming more intense. Ended this week with 45 min swim, leg workout, 80 min bike ride, and back workout. Cardio is growing stronger. Think I'm growing blood vessels. Today I was fitted for a fullsleeve wetsuit.

Runner's high

I'm starting to get that feeling of well-being after my runs. 30 min short run tonight. Spent another 30 min in the gym for core conditioning. My range of motion is increasing with consistent stretching before and after workouts. Little cramping in left calf.

Zero to 700 meters

I earned 700 meters tonight in the pool. Not a continuous swim but gratifying never the less. I've learned that you increase lung capacity by growing blood vessels. More blood vessels allows for larger volumes of blood to enter/leave your lungs. As a result, greater amounts of oxygen enter your blood and greater amounts of carbon dioxide leave your blood. I will continue to work hard to control the anxiety of the swim. Bicep/tricep workout to end the night.