MSE Triathlon Camp Day 3

The camp is now over, and just in time to head back to work tomorrow :(.  The final day really pulled everything together for me.  Our schedule was simple:

7-8 Breakfast

8:30-9:45 Swim Drills (more doing today and less learning) + 5 50s on 1min15

9:45-10:30 Open Water swimming

11-12:15 Spinning with Nathan

Lunch, Q&A, Closing

So while it was a simple day, I was really able to get a lot out of the swim.  First, I go a half decent swim workout in.  Second, Dwight was able to work with me a little bit on getting mroe power out of my stroke.  By turning my hip more and stretching out my pull hand, I'll better be able to use my core to snap back and get a more effective pull.  I look forward to working on that in my next few pool workouts.

Spinning was great because it felt terrible.  I have been an All Star on the spin bikes at the gym, but there isn't any substitute for your bike on a trainer.  It was without a doubt more difficult if only because I think it forces you to use slightly different muscles.

That was that.  I dont think I will be enlisting any of the coaches for training plans.  I feel that I was able to get good enough high level advice on training plans that I can work out my own.  Monday and Tuesday will be rest days this coming week and I'm going to be using that time to build the year long plan.  So far three races on the horizon (Passionman Tri Bucknell, High Cliff 1/2 Iron WI, and FL Ironman 140.6).

MSE Winter Tri Camp, Day 2

I'm going to break this post down into a few sections because of the immense amount of things I learned and experienced today. I will warn you now its a long post.

First, I want to comment on the overall skill level of those attending. My initial assumptions were totally off. I assumed that the people who would attend a tri training camp would be experienced. Yes, its billed as an all levels event. But, that was my assumption none the less. This is not the case. The average skill level is low. I had expected to be one of the least in shape and experienced athletes and find myself closer to the top. This in itself would not be a bad thing, however, there hasn't been any group work based on skill level. I don't want to sound snobby here because I really do enjoy everyone at the event, but I quickly tired of catching people in the pool after 10 yards. But thats enough of that. Now on to the excellent stuff thats been going on.

The Morning
The coaches mentioned in my last post continue to prove themselves to be excellent mentors and knowlegable athletes. We started the day with some dynamic stretching where I continue to learn little things I do wrong on a regular basis. After breakfast we headed into the pool, where Dwight ran through an extensive amount of swim drills with us. I would dive underwater to watch his demonstrations and his form was awesome to see. The drills I knew, but I got some excellent on site feedback on ways to tweak my personal stroke during various drills. We also had our swim taped from underwater head on, underwater from the side, and above water. I am very pleased to say that when reviewing my stroke, Dwight didn't have much immediate feedback. He wants to work a bit more with me tomorrow on really harnessing the power of my body rotation during the stroke, so look for a report on that tomorrow.

Next up were some running drills aimed at teaching us how are foot should be striking the ground. I can only describe it by saying that you should land on the middle (ball) of your foot using a hamstring pull. I am sorry but Im still wrapping my head around the details deeper than that. We also video taped the run. Now, I have never claimed to be a good runner. In fact, I hate running (although I'm beginning to like it more, shh). I was still unprepared for what I saw on the running video. I do was called extreme pronation. This is only visible in slow motion from behind, and appears to be mostly on my right foot. In order to work on this, I need to focus first on landing on the balls of my feet in that sweeping hamstring pull motion. Next, I need to look at a shoe change (which is depressing because I just bought these shoes).

Im losing focus on this post so I'll stop it here. We also did some cycling and nutrition which I will try to remember to post about tomorrow, but probably not. Also, on a gear note, I really want the Garmin 405 (might have to settle for the 305 ;), and I still want the Equinox TTX 9.9 SSL. Our coach Nate has the 2008 version. Awesome.

Week's Training Log Review

Sunday:  Off Day, Go Steelers!!!!!!

Monday: Spin 4:30-7.  First 30mins warm up on my own.  5-6 Spin Class:  I was able to push myself harder during this hour than on past Monday's which really made the 6-7 spin class with Joanie that much more grueling.  I still asked for 30-45 second pick ups each time, but certainly couldn't feel my legs after about 15 mins.  The thing that Joanie doesn't let you do is slow down.  And when you do take a quick 15 second recovery and lessen the resistance, you immediately start picking it up in RPMs and resistance (at your own pace, but the reminders help).

Tuesday: Run 6 miles in 59.30.  This run felt terrible.  I was cramping the whole time.  In order to get it done in at least 10 min miles, I kept telling myself "Garret if you can't push though this 6 mile run, you wont ever make an iron man."  It proved to be enough motivation to get it done!

Wednesday: Off Day.  I'm seriously debating changing Wed from an off day.  I miss the workout to much.

Thursday:  Swim 2500 yards with drill worked in.  First day working out at the MAC (see previous post).

Friday: 50min Spin with Michelle.  I might have to stop going to this one.  Michelle isn't my kind of instructor.  We had to many rest periods and not enough push from her to work harder.  Her class just isn't my style, although I think she is a good spin instructor.  We'll have to see if I go back next week.

Saturday:  Was supposed to run, but ended up sleeping and resting all day.  I'm not very happy with myself on this one.  Especially because it was nice enough to run outside.

The Milwaukee Athletic Club

I will start out by admitting that I am a bit of a gym whore.  I have been constantly switching gyms since I moved to Milwaukee.  I started out at the YMCA, and that only lasted a month before I realized that there were to many people and not enough pool, bike, or treadmill space for my liking.  Next I moved to the Wisconsin Athletic Club.  The have multiple locations too, less people (higher dues), and excellent spin/yoga/core/other class schedules and instructors.  This is why, despite my recent acceptance and move to the Milwaukee Athletic Club, I will be keeping the WAC membership as well.

Now, the MAC serves two major purposes.  First and foremost it is a networking club.  It provides multiple social networking opportunities for its members.  But, it does have excellent athletic facilities.  The pool is the highlight for me.  As long as I can remember I have been sharing lanes with multiple people in small pools.  And while your own lane might not simulate open water tri conditions, it is still pretty nice.  Anyway, today was my first workout there and I went for a 2500 yard swim (in a 6 foot wide lane, by myself).  First impression was excellent and I'll update you on further happenings as I continue to go there.

Also, stay tuned for my season schedule.  Im still working out dates and funding!