Post Work Run With PW

PW has been swanning about in Denver, and bought another pair of barefoot running shoes – NB Nimbus, I think. So we went for a short post work run before I head off to Loch Ore for outdoor swimming practice.

The Inov-8 233s are lovely. Very easy to get onto the forefoot, and so light, they really are very nice to run in. Unfortunately, the Garmin ran out of batteries only 2 minutes into the run, so the data is not particularly interesting….

Post Work Run – Details

We ran around the park around the back of the hospital, then round the hospital, then out to A&E and back. Enough to get the HR up a week bit, and enough for a load of people to comment on the Tri Suit whilst running. At least I know I can run, and swim in in – I’ve not cycled in it yet, but that will come on Sunday….

Red Hand Gang

Another session with the fist gloves, session 7 for the first time, and this time with PW in the DL pool. Session 7 is looooooong. A lot of spear switch, and the introduction of zen switch.

A full session of an hour, with the fist gloves on is hard work, but as with wearing ski boots, taking them off feels so good! The benefits of the gloves are obvious – concentration on the rotation, the hip drive and the timing with them on, and a big catch once they’re off.

PW and I managed to clear the lane with our red gloves – a couple of folk asked PW if it was OK to join the lane, or if it was a special class….

5 50s at the end. 43 secs average, with an SPL of 16, which is the most satisfying thing. Terry Loughlin does 20 50s, and improves from 45 secs for the first 5, to 35 for the last 5. But he’s doing 50 yards, not big boy metres, like us.

Some land training at the end of the week, with an open water swim on Sunday.

Passing it on

PW has asked if I can show him the drills, and seeing as I had a couple of hours between ward rounds today, it seemed a perfect opportunity to get wet, and show him the ropes. I know I’m far from perfect with my drills, but I’ve found them so useful that I am excited to pass them on.

I can’t put down the number of lengths because it was a mixed bag, but we did…

Superman
Superman Flutter
Sweetspot
Skating
Sweetspot into skating rolls
Looking at your hand whilst skating (Must have a name…)
Underswitch singles, doubles, triples and continuous
Nodding – lots of this. Turns out PW is swimming with his head a good 4 inches below the water, so he’s having to reach for the surface when breathing. We went back to the beginning and did more
Superman
Superman Flutter
Back to Nodding again. Much better now his head is only 1 inch under water. (I need a drill from Coach to help PW with this….)
Zen Switch
Then about 20 lengths of just swimming.

I did most of the drills, but was concentrating on PW; I’ll have to go back this evening and do them properly, I think. I was noticeably quicker than him for a length, with the same SPL today. It’s not a competition, but 4 weeks ago he was quicker than me.

Mrs Coach was poolside – she had a keen eye on my flapping around, but was too polite to comment. Coach in Englandshire all week, so plenty of time for relaxed practice.

I have water in my ears, again. Perhaps there’s something in that Swimcap…

Hang-over? Me?

After a night of birthday celebrations, an early morning trip to the pool to “swim it out”. PW came with, and we had a productive morning. Despite the headache!

PW and I chatted afterwards: we both feel like we’ve had a couple of steps backwards, where PW could happily do 30 or so lengths on the bounce using his own technique, now he’s struggling to do 5 or 6. And he’s really struggling with breathing on the left. I seem to be able to breathe both sides equally incompetently, having picked a “wall” two weeks ago.

Current focus is getting my arm underwater at the level of the leading arm’s elbow, if that makes sense.