Ready, Set, Swim

http://www.aquaticrhino.com/





I will first say the hardest part of getting a swim analysis is getting over body issues. The second thing is it is very f'n cool and was a HUGE help.

I was refered to David of Aquatic Rhino by Kerri (we are friends again.) David is a Triathlete, life long Swimmer through the College level and a certified swim instructor for all levels. David lives in Anne Arundel County. He has set up his garage (very well done) with a very large endless pool and all of the latest and greatest swimming instruction computer softwear and HD TV. There are cameras every where to capture any possible swim angle which can be played back real time or frame by frame.

The pool is pictured above. If you are not familiar with an endless pool, there is a fan that creates a current (silver box) and you swim against it. It is very wierd and difficult at first because the water is coming towards you and not vice versa. We started out with a discussion of my swim history and objectives for the session. With that complete it was time to swim.

I started with me just doing what I do to get a base line profile, I swam for about 20-30 seconds. It is very difficult at first to get a hand of the current and matching its speed. With that it was time to go to the video replay. The horror! Wow I had no idea I had such poor form or technique. I will say that many things wer good but one major point was bad and that was a killer to being efficent and cause a marked increase in water drag. the Major point was me head psoition and that threw my whole body axis off and cause my hips and legs to be way below the water line. Simple terms, BAD! We reviewed the video, discussed it and fixes. All were very easy fixes and developed drills to work on.

The session continued and we reviewed all facets of the freestyle stroke, shoulders, arms, hips, kicks fingers, breathing etc. On my last swim the problem was fixed. With the adjustments just to my head position amazingly my body axis leveled out and my whole body was at water line. Unbelievable!

We finished with a review and a list of drills to work on. David spend extra time reviewing with me all that we had discussed. So I have a lot to work on but I feel my next pool session will be far more positive and easier while I work on the area we covered today.

Tomorrow I have a 75 minute negative split run, 30 min zones 1-2 out and 30 min zone 3-4 back with warm up and cool down.

Friday is my next pool day with a 1000 yard (.56 mile) session and runs on sat and sun.




2012 Calander

March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3

1st Swim

I think todays entry should just be summed up in 2 words. Holy Shit!

I knew swimming was going to be tough but this was crazy. I am not a fast runner but have built up a base and conditioning that I can go out and run 10-12 miles any time I want and with a few weeks of training can be well underway for a marathon. Swimming is a whole new level of fitness and work out.

I am sore alread. I have been in the pools a few times already just to build a bsae and basic comfort level. The most yardage I had put in was 200-250 yards. Then there was today, 850 yards. that is 34 lengths. That is alot! .45 miles and to accomplish my goal I will have to do 5x that. It is mind blowing to think of that at this point but so was 26.2

I did not have fins for the swim today but they should be here soon and my drill work will begin. I will also go this week to get a swim analysis to work on being more efficent and to develope form and technique.

I am looking forward to all of this and look forward to the day when swimming is on par with running and I can just go out and swim.


Please remember that I will be doing the Nations Tri with Team in Training to raise money for the Leukemia and Lymphoma Society. Please read my fundraising page and if you can make a donation. Every dollar makes a difference.
http://pages.teamintraining.org/md/nattri12/ddushkin


2012 Calander

March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
May 20th - Marine Corps Historic Half Marathon, Fredricksburg, VA
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3

Careful what you wish for

The Saying goes "careful what you wish for, cause you just might get it!" So the saying is true. I want to become a triathlete. A statement that is not a newsflash to anyone who knows me. I want to complete and compete an Ironman, again not a news flash. So as I wrote in my last blog I enlisted the help of a Pro. Literally.

I am working with a coach whom I know would push me beyond my limits. Who will work with me on form, technique, knowledge,  and so on. What I did not expect that she would have me jump off a cliff the first week. I did not expect this to be easy and it is not. The running yes I have no issues with. I am doing new drills but a 75 minute run is nothing. The bike and swim! Oh my lord. Below I have attached my 4 next work outs. my first task is to convert them to english. The learning curve is step and an hour on the bike like that taught me many important lessons. I learned right away about bike fit and seat position. 2 things I will need to correct at my new scheduled bike fitting next week. I also learned that my self produced posterior padding is not enough and I will be testing ne seats.

A fish I am not. So I have done a few pool sessions. 200-300 yards. Below is my first pool session. please do the math, it is not 200 yards rather 800 + yards. WHAT??? Fins?  Carful what you wish for... what doesnt kill me only makes me stronger! running long miles wasnt easy at first and swimming in my mind is the same. Time, sweat, and effort = ease, efficiency and confidence. It only took me 5 months to run 26.2 miles, I can train to swim 1 in 4 months.

This morning I got off work and was able to watch the run portion of the Tri Rock Annapolis Triathlon. it was a beautiful morning and there was 1300 athletes  in the event. As I watched each of them pass I was reminded that each and everyone of them had there first week of training. Each one suffered, had a hard day and had to do more than they thought they could. I remember very well my first training runs and the first time I ran 10, 12, 14, 16, 18, 20 and 26 miles. Each day was a continuation of the previous day and my 4th marathon was much easier and better than the first and my goal for Disney this year is 4:48. 2 hours and 11 minutes faster that my 1st last year.

I remembered Drill Sargents Paris and McCallister who took a fat 17 year old kid and made him a soldier. I remember my RTO's who took made pushed me everyday to graduate the Fire Academy. I realized that this is not new but old hat. I have been here before, at the beginning and as always I will reach my goal and I will succeed.

So I will push through week 1. It will be painful. I will go through the next 4 months and I will post my success at Nations. I will continue and grow and post a picture of my Ironman tattoo when that time comes.

careful what I wish for cause I will get it!

Please remember that I will be doing the Nations Tri with Team in Training to raise money for the Leukemia and Lymphoma Society. Please read my fundraising page and if you can make a donation. Every dollar makes a difference.
http://pages.teamintraining.org/md/nattri12/ddushkin


DRILLS
WU: 15 minutes
4X1 minute fast pedal drills at 100 plus rpm's. EASY gear. Small ring if necessary
5 minutes easy spin.
6x30 second single leg drills with 30 second recovery both legs. EASY gear. PLace foot on trainer behind you.
5 minutes easy.
4x1 minute low cadence drills with 1 mibute easy spin recovery. LOW gear. Should simulate hill. BIG RING 11-13 gearing. Stay seated.
CD: 10 minutes

Endurance run. 1:15. Start at a comfy pace, gradually increase the pace over the course of the run, pace towards the end should be to the point of discomfort but sustainable hold that steady with good form. Work on form, arms, footing, cadence.

Planned Distance: 5.0 miles
Run 4 miles
Gradual warm-up over 10-15 minutes to Z3. Near end of run complete 8x100m strides on grass or track. Strong relaxed for sprint with perfect form. Easywalk/jog back to start.


EASY swim. WU: 3x50 as freestyle with 20 sec ri, 100 swim with fins, 2x50 kick with fins and board
6x25 swim with 10 sec ri.
100 swim with fins 20 sec ri
6x25 swim with 10 sec ri
100 swim with fins 10 sec ri.




2012 Calander

March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
May 20th - Marine Corps Historic Half Marathon, Fredricksburg, VA
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3

And away we go!

Today is day 1. It just sort of happened this way but I have become a fall/winter racer. Of course I use the term racer lighty. I hate the heat and and run no races in the summer. I changed that this year and added the Baltimore 10 miler and will use that just as a training run.Running in the cold is much better for me. I train in the summer but I have much more control over that and can run early or late.

If you have been following my race calander you can see it has changed alot. I am back to 4 full marathons and 1 Olympic Tri (1.5k swim 40k bike 10k run.) I can hear of you you saying "He's crazy" as you read my schedule. Last year I ran 3 in 3 months with 2 being 20 days apart. Here is my philosophy. I will build milage and base for the first race and just maintain that for the next races and each race will be my long run for the next. I have in the past restarted training from the begining for each race. On solid advice I have cancelled the savage man tri as it is a difficult course and the following week after Nations. I picked which of the Tri's was most important and since I am with Team in Training Nations wins and I will concentrate of that event.

I have been very lucky to have som many great coaches, mentors, and friends develope me as a runner and now I will add another to the mix. I have hit the pot of gold and enlisted the help of a Triathlon coach. I very much want to learn the sport and this is the smartest way for me to do this. There is so much information out there and blanket training routines it is a sure way to injury and failure. I will train to a program tailored towards me and the right way. I could not have finished 4 marathons without Mike, Jonathan, Eric, or Nancy and now I will be successful in the multi sport world with Kerri.

the road will be long, the road will be tough. The learning curve is steep. I have never failed and I wont start now. I have my goals and they will get checked off.

http://kmotionsports.com/

I attached the link if you would like to learn more about my triathlon coach and Kinetic Motion based in Annapolis.

Well i need to go clean the garage and get ready for todays training run to figure out my HR zones.



2012 Calander

March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
May 20th - Marine Corps Historic Half Marathon, Fredricksburg, VA
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3

I wish I could do that.

It seems like everyday now I come across someone who strikes up a conversation with me about running. This week the talk has been about the American Odyssey Relay. I have answered so many questions and told stories on how fun it was and how the whole team cant wait for the next run. the Conversation always ends with "I wish I could do that." What they are wishing for is being able to become a runner.

Runners are people who go out each day and ejoy the experience of running. You dont have to run Ultras, marathons or even half marathons. I know many people who wish they could go back to just enjoying a run and not worry about pace, repeats, hill workouts, tempo runs etc. Just walk out side, lace up their shoes and run. This is the only the est part of running. You can be anywhere, at anytime, and just go. No special equiptment needed and really not much time is needed either. I am sure that out of 24 hours at some point you can find 30 minutes.

Many people say they cant. I was one of them and for 40 years made excuses. Then I met a retired Marine Lt. Colonel and he didnt take my Bullshit. I was 283 pounds and could run a mile. 5 months later I crossed the finish line of the 2010 Disney World Marathon. 26.2 miles in 5 months. Yes you can! Yes it hurt, yes it was hard but it can be done. Do you need to run that far? No, but just think how easy 3 miles. I started by walking, just a normal walking pace for me and then a little faster and faster. Soon I tried to run and low and behold I was jogging. Slow at first and for short distance. Than a little faster then a little longer all the way to 26.2 miles.

There are great programs to help you run. the couch potato to 5k is great and the Jeff galloway walk/run program is great.

Just take 30 minutes to yourself a few days a week and give it a try. If you would like to run the only thing keep you from doing it is you.



2012 Calander

March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
May 20th - Marine Corps Historic Half Marathon, Fredricksburg, VA
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3