Tag Archive: times


I made it back to a pool session this week for the first time in a few weeks. Work and illness and a birthday got in the way for a couple of weeks, so it’s the first time in a while I’ve done an endurance set.

I felt as though I was doing pretty well. I got a bit excited when I was moved out of the slow lane after a few laps, that maybe magically I’d been promoted to the fast lane. Til I recognised swimmers the next lane over and realised we had expanded into 3 lanes and I’d been promoted to the medium lane.

Based on my Garmin results (did I mention I’ve upgraded to the 910?) , though my times are pretty dismal at the moment. The whole broken-ankle hiatus, and general slackness in getting back into it on my part have really left me coming into the new season well off my peak form. The geek in me loves the Garmin, but my self-deluding side hates it as there’s no lying to yourself in the face of all that measured data.

There are a couple of things that I think might help get me back there, though, so I’m trying not to get too depressed.

  1. I had my final physio appointment earlier on Tuesday. I have been cleared for all activities, including starting to jog, even on sand. Guess I no longer have any excuse for skipping the hard part of those ramps sessions.
  2. Daylight savings! This changes a lot of things – later opening hours for pools, and opportunities for after-work swims!
  3. Spring training timetable changes. 4SEASons October pool sessions will be on Mondays, Tuesdays and Wednesdays from next week, instead of just Tuesdays. My chances of getting back to a minimum of 3 swim sessions a week just got a whole lot better.
  4. It’s only a few weeks until the first couple of ocean swims of the season. Nothing motivates like a looming deadline!

Let Operation get-Jacki’s-lazy-butt-back-into-shape begin!

Let’s hope it doesn’t come to this!

Tuesday’s pacing session was a good one. I hadn’t dropped as much as I’d thought (I’ve been focussing on distance, rather than speed lately, for obvious reasons) and it was good to get into that rhythm and focus on pacing. Less than two weeks out to the goal swim, it was nice to stretch out and remind myself what pace feels like,   what going hard feels like, and what tired feels like. I’m pretty damn sure those things are all going to be very important next Sunday.

It’s been a couple of weeks since I had attended a Tuesday session, and it was a pretty busy session, with quite a lot of swimmers. It really highlighted to me the importance of good lane etiquette. Lane etiquette makes things run much more smoothly and everyone can get on and do their thing and get a good workout. With many swimmers in a lane, even if they’re supposedly keeping to a particular pace each, you do get differences in speed and in pace. Some people swim faster or more variably or more consistently, and it really brought home that the etiquette is there for a reason, and that the reason is that it works.

My personal favourite guide to lap swimming etiquette in general is via this link that I’m reasonably certain i’ve put up before. If I haven’t, I should have. It’s an excellent general set of guidelines for if you’re new to pool swimming, particularly lap swimming.

What it does say is spot on. However these were written with straight up lap swimming involved, and I suspect they were based on random strangers making the best of self-regulating in public lap swimming.

 

Pacing sessions, on the other hand, are similar but different. Pretty much all of the general rules apply but there is the added complexity of the “rest” (in inverted commas because most of the time those seconds are the shortest 10-15 seconds of your life)periods at various points in the set.

My additional tips (my personal option only as usual) for these sets are based on the things that I know really work, because the squad I swim with are pretty good at these things, and our coaches believe in enforcing the same principles as they really make things easier and better for everyone.

So Jacki’s extra rules for pacing sessions are….

  1. Start with the basics. All the general etiquette for lap swimming still applies.
  2. Keep to the plan. The coaches devise a set and if everyone sticks to it, the faster swimmers head off first, if there’s a spread they may end up passing hte back of hte pack, but it shouldn’t happen more than needed.
  3. That includes the rest periods. In my experience, pretty much everyone gets the hang of the swimming part quite easily. the first big challenge is in the rest periods of 10 or 15 seconds. I understand it…you’ve been swimming hard, and if it’s near the end of the set you’ve been doing that for quite some time. It’s really tempting to take a few seconds extra to recover. And a few more, and a few more again. Problem is, if everyone starts doing their own thing here, the order gets all out of whack. Nobody wants to get to the end of their lap, have the person in front still resting when you’re due to take off again, and have them pass you…every. freaking. lap.
  4. On that note, either get a watch you can wear in the water and read, or learn how to read the clock. I get why this is hard. The more tired I get the less capable I am of even counting, let alone calculating lap times. It’s not really that complicated, though, and generally you have somewhere in the vicinity of 50-100m metres to think about it. Even I, at my most stuffed, can work out my start time plus 2 minutes….
  5. Listen to the coach. It’s kind of related to point 4…in that if I have enough of a hard time counting as I get tired, I don’t need to be worrying about trying to figure out what the hell I’m supposed to be doing next. Let alone disrupting the swimmers around me by stopping them to ask them. OK – I admit I’m not always 100% good at this…but I’m trying!
  6. Other than that…common sense is always a good idea. In life, the universe and everything. But especially in swimming.

 

If you’ve arrived here without part one of this post, you can read it here. the upshot is that Bel and I were at the pool, down to the wire, to see how we would go swimming 5km in one go as a final deal-maker or -breaker before entering as a duo in the South Head Roughwater.

The event has a cutoff – 5 hours.If the team can’t complete the race in that amount of time, they will be recorded as a “DID NOT FINISH”. That’s a long swim to record a “DID NOT FINISH” so, as you can imagine, we really don’t want that to happen. My goal for this pool swim was to complete the distance in under 2 hours…just to give us plenty of wiggle room (plus Bel is quicker than me) to account for conditions on the day.

I wore my Timex, which will record up to 50 splits. This had the double advantage of keeping track of how many laps I’d done (I get bad at counting the more tired I get), and collecting the times for each of those laps. And if you know me, you’ll know I love data nearly as much as I love to swim.

And my favourite thing to do with data is? Put it in a spreadsheet! Chart it! Analyse it!

So that’s what I did. Click on the chart below to get the full view of how the swim went, numbers and commentary (otherwise known as the little voice in my head when I swim) combined.

 

5km chartAs for the time I swam? 1 hour, 59 minutes and 4 seconds! I did it!

Bel and I finished up with a coffee and getting our entry in. Seems it’s all going to actually happen!!!! I’m equal parts excited and scared, but looking forward to the challenge.

The bit I haven’t really touched on too much is that this is all for a good cause (other than providing your reading material). If you’d like to support the valiant efforts of Cure Cancer Australia you can help me reach my fundraising goal here.

 

Exactly 2 weeks out from the South Head Roughwater. Crunch time.

Since the end of last season I’d been thinking about pushing myself a bit further and the Coogee To Bondi 5km kept popping  into my head as the event to do it. By the start of the season I’d decided that I wanted to train for the event, and that’s exactly what I did. Double-up sessions back to back , and keeping focussed on consistently training 5-6 times a week.

I was doing pretty well and on track to be ready when in February, 8 weeks out, the website advised the event was postponed with an alternate date to be announces. A bit later this changed to the event being cancelled altogether for the year.

Nooooo

After the initial disappointment (eventually) wore off, I put my mind to finding a plan B. There are not many long course ocean swims around, and there was only one that was even as a possibility…doing the South Head Roughwater as a duo. That’s 10km total from Bondi to Watson’s Bay.

southheadmap

This, however,  presented a couple of challenges.

      1. I needed a partner to swim with me. Someone who was a good enough and fit enough swimmer to do the distance, but who wouldn’t be put off by my slower pace.
      2. To even enter this event, you need a support boat. It’s in the rules.

Proving, once again, that wine really does solve everything, a conversation at the post-season Can Too Mentors and Captains celebratory drinks resulted in a plan. Team BelJack was formed as Bel S and I agreed to swim as a duo, and we brainstormed a couple of support boat options. Right before we solved all the rest of the problems of the world. 😉

Fast forward to this weekend. We have our boat and driver (pilot? Captain?) confirmed, but have put off actually taking that step and entering our team. Whilst I’ve done plenty of longer swims and double-ups whenever I’ve raced this season, I actually hadn’t done the full 5km distance and I really wanted to get that under my belt before I could feel really confident that I’d be able to do the event. With that in mind we had talked about doing a 5km pool swim. Initial discussions had involved doing this at the Icebergs pool as it’s ocean water and same temperature as the ocean. Seems our choice of days was poor, though, as it was the launch of the winter season there and they throw ice-block in the pool for a penguin swim!

Des Renford

It seems we needed a Plan B to train for our Plan B.

Instead we headed to Des Renford Outdoor pool, where we were lucky enough to secure a lane each to ourselves.

So how did we go? How did I go? What time did I do? And what was that inner voice up to all that time in the water?

Watch this space for part 2 where all your questions (and some you haven’t even thought of yet) will be answered.

Ah Queenscliff. Finally. 🙂

After recent craziness in my life, I took the afternoon off after training Saturday morning, napped on the couch and actually watched a DVD. It was heavenly. In the evening Mr Nemo was out of the house, leaving me with sole responsibility for the remote and menu choices for the evening. Healthy dinner, no alcohol (after Freshwater I learnt my lesson) and an early night.

As a result, I woke up feeling like a million bucks!

Even better, the sun was shining, and the ride to Queenscliff was gorgeous. I arrived at the beach found my crew, and together we marveled at the beautiful day.

The first race was touted as an 800m event. In the end I think it was a little longer than that…and for me a little longer again as I managed to come in way wide of the finish line. Not entirely sure how I managed that as I had no idea I’d even done it until after. No excuses, either, the conditions were pretty friendly. I went hard in this and treated it as a sprint. I am so not a sprinter it was perhaps that that threw me out!

The toughest part of the Queenscliff event was the start/finish. I haven’t swum there before, so not sure if it was just because of a low tide, but the run out (and then back in at the end) was loooong and very bumpy. Anyone who managed to not stack in one direction or the other was definitely the exception rather than the rule, and I was certainly not one of them! It was also pretty hard work for people like me who are definitely more comfortable putting in their effort in the water instead of the sand!

The other trick was in the short course – keeping your cans in order. The way the course was laid out had one of the cans ready for the long course in a very awkward spot. Differentiating the difference in colours between orange and red wasn’t really that easy once you’re in the water and only head height!

Other than that, though, it was a cracking day. The longer course was also very enjoyable and it was so nice to be swimming in the sun again! It was a little odd for a while as there must have been a delay in getting the last wave started. 20 minutes in and I hadn’t been passed by the leaders of the age group behind me…I was starting to get a little paranoid that I was swimming way off course or something!

Overall a great race!

 

Tuesday training – endurance set as usual. Or not.

As I’m sure I’ve mentioned before, I have a bit of a love/hate relationship with the endurance sets. They’re hard, but really rewarding and deliver results like nothing else I’ve ever done. It’s great that I now have the hang of the, and that I trust them so much that I push myself, knowing that they work.

Seems it’s possible I’ve become complacent, though.

Coaches Kingy and Zoe had something new in store for us…and it wasn’t pretty. particularly for me. Since they chose the one thing I am absolutely the WORST at! I really, really, really suck at this. After 2 and a half years of training, and managing to get my technique a little better and my time trials up to medium, I still do so more strokes per lap than anyone I know. that means I’m outputting way too much effort to get where i’m going…probably due to some still-outstanding issue with my technique that means I’m likely causing more drag than I need to. I have a few theories, but I’ll trust in the Wednesday technique sets to work on things piece by piece and keep chipping away at things like my front-quadrant swimming, my high elbow, my too-high breathing, my bottom-heavy position in the water…the list never ends! Lucky that means I’m unlikely to get bored with this any time soon.

When I’m feeling like this, immediately after I spend some time with my inner monologue getting angry for a bit, I start to calm down and actually think about what’s going on with me at that moment.

So, here are the conclusions I came to:

  1. This was outside of my comfort zone. I’ve been doing these endurance sets for a while, and whilst they’re bloody hard work, I know they work. they really work. So why mess with it? (answer: if you always do what you’ve always done….guess what you get?)
  2. See point one. It’s worth mentioning twice.
  3. It’s ok for things to be hard, and challenging. sometimes they will be emotionally challenging, too. And I have to let that be OK. Everything really tough for me in this sport has been the result of hard work and effort. This is no different
  4. Some day’s, no matter how much you love the sport, you’re just not gonna feel the love. Check the archives, it’s not the first time this has happened. Nobody loves everything all the time. Nobody, nothing.
  5. the last thought is one I come back to time and again, particularly when I hit a hurdle with technique stuff. Even elite athletes do technique training. People are people and nobody does it exactly right all the time. It takes work and practice and you need to make each and every little millimetres of your body and mind about muscle memory and good habits. I may feel like it’s a job that’s never done, but in reality that’s because it’s a job that’s never done.

Comfort-Zone

Medium-Lane

OMG, it’s official! I’m in the medium lane! With the extra squad members picked up this season, many of whom are doing the Coogee Swim Challenge, our Tuesday squad now needs 3 lanes. My times have been improving since August, so I’m now well and truly middle of the pack. I couldn’t be more thrilled!

Just goes to show that if you stick with something long enough and work hard enough at it, you can get the results…in fact they can even sneak up on you!

The session itself was an endurance and pacing set that I’m now very familiar with. I felt pretty comfortable maintaining my time trial average 100m pace the whole way. Given I felt I could have done a bit better with my time trial without my runaway cap issues, I’m even considering taking the drastic step of knocking a second or two off my pace from next week.

I know it’s an outrageous suggestion…so wish me luck!

As the old saying goes…”Be careful what you wish for”.

Remember that post where I was kind of hoping for a time trial? Well I got what I wished for. Of course it was the first swim back after a week on holiday (with a sneaky 1km race for good measure).

Still, I was OK with the idea. It’s been ages since I’ve done a time trial…although I’ve been on the other side of the clipboard with my mentor duties this season and can not attest to the fact that keeping track of multiple swimmers at varying paces can be least (if not more) challenging that actually swimming a time trial yourself!

So off I went. In this sort of thing a 1km time trial in the pool is pretty standard, but for various reasons, we started with a 500m trial and then stuck with it for a while for the sake of comparison. Seems this was the day to return to form…and double the distance!  Not a problem…and probably an advantage for me since I do relatively better with longer distances, but it can still mess with your head when you’re used to doing something and measuring yourself and how you feel a certain way. So that was a challenge, but not enough of one for me to worry.

I was completely certain that my times have improved markedly, so even with a week off, I was ready and raring to go.

And then my cap decided to go a bit weird. I know, I know. The story about the tradesman blaming his tools and all that. But it was seriously weird, man. (even weirder than me starting that last sentence with a preposition and finishing it with “man”). This was my official 4SEASons orange and blue printed silicon cap. It’s a great cap and I’ve worn it a lot over the past months. It’s generally done pretty well at doing the one job it was designed for: keeping my hair out of may face.

Tonight, though, I felt as though my cap had been watching Braveheart and had taken the cry of “Freedoooooom” just a little bit too seriously.

It was trying to escape.

You wouldn’t think that this would be such a big problem, and I guess it wasn’t a huge thing, but it definitely cost me some time. For a start I did have to break my stroke several times to try to tug the stupid thing down. I also skipped tumble turns after the first one as there was no chance that thing was staying on my head through even one single more turn. But mostly, my hair was was struggling out from under the front, but the edge of the cap was actually holding it down in my eyes. I couldn’t see much at all which made it hard to swim straight and impossible to pass.

So, although thwarted by a humble swim cap (you’d think I’d have figure out how to actually use one by now) I did manage to improve my times…quite a bit in fact, but given what I’ve been using for my endurance pace I’d kinda set myself up for a little faster.

Still…it prompted me to look back at the time trials I’ve done in the last couple of months (since August last year). If you don’t worry about the distance, and just look at the average 100m pace, I’ve dropped a whopping 16 seconds per 100m! Clearly the type and amount of training I’ve been doing has been working a treat. I may have started off dismal, and worked my way through plain old slow, but I’m well and truly on my way faster than I could have hoped….the medium lane! With a big thanks to coaches Kingy and Zoe from 4SEASons for running such a great squad that I actually want to train.

Onward and upward (perhaps with a remedial class in swim caps 101!)

Nothing to do with Swimming

Big Girl Pnats

Big Girl Pants

Confession time – with my training posts I usually copy from a previous similar training session…just quicker than setting up all the categories and tags from scratch again.

Tonight, though, I saw a photo in an old post that I’d forgotten I put there and it made me laugh all over again so I just felt the overwhelming need to post it again!

 

Tee hee!

I swear I didn’t plan it that way but the big weekend of the Huskisson Triathlon was on while we were on holidays camping nearby at Cave Beach. I’m not a triathlete, but apparently it’s quite a big deal.

I also didn’t know (significant other suggested the holiday destination, not me) that there was an ocean swim on Friday night to get people into the swing of things before the bigger events started on the weekend.

I did hear about it a few days before.

I tossed up whether it was the right thing to do, but on the day of the event, my beloved came down with a toothache, and took some painkillers and settled into the tent for a long sleep. At that point, I figured I wasn’t actually sacrificing any “together” time, so jumped in the car, drove the 10 minutes to Huskisson and did an on-the-day registration.

The race was a bit of a funny one. It was a 1km course in a triangle and the water was pretty well dead flat. The majority of the swimmers, though, were triathletes. And triathletes tend not to put too much emphasis on the swim portion of their training as it generally doesn’t make up that much of the overall race.

It was very interesting sitting on the beach and overhearing snippets of conversations. There were a lot of very fit people on the beach who were quite worried about a pretty short race in pretty easy conditions. I was trying not to be smug…especially given how I would feel if faced with a triathlon!

The race itself was pretty good. I’m so not a sprinter, and it’s been bloody ages since I did a race that short without following it up with a longer one straight after. So decided to consider it a sprint.

For all of the nerves, it was a reasonably paced race. I couldn’t resist and did a bit of a comparison with a more specific ocean swim race of the same length with a similar number of competitors and the tri race was faster at the winners end, but otherwise the finishing profiles were surprisingly similar.

Here’s a bit of a chart with the male and female fields split out….

Husky Analysis

Sorry – I know it’s super geeky, but I honestly didn’t expect to be racing. I didn’t have my camera with me, I didn’t have my garmin on, and since we did a deep water start I forgot to so much as hit the button on my stopwatch!

It was a nice swim, though, with lots to see in the water…we even swam over the top of the least-timid wobbegong I’ve even seen!

Update – Yep, in response to a few questions I’ve had…lot of them wore wetsuits and tri suits. More than you’d get in an ocean race, although I guess that’s understandable. IMHO, though, would’ve been bloody hot!

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