Monday, March 20, 2017

TeamBSC !!!!

I just had a meeting with a new athlete who's going to be coming on board with me/TeamBSC in the next few weeks. She came to my house and we spent some time getting to know each other. I'm excited to work with her because she has more potential than she thinks. That's one benefit of having been working with athletes for so long- I know potential when I see it. And that potential isn't always physical- sometimes it's more of a mental state where you can tell that an athlete has such a great never say die attitude. That mindset will take an athlete a long way in our sport! Anyway. What was cool was that toward the end of our conversation I showed her a mock up of our team kit (sweet aero tops made by Coeur Sports!)

... and our new team shirts and of course the bat caps that can't be bought (have to earn these babies!) and she was like WOW you guys really have a great team going, don't you?

And my thought was Yes! Yes we do!

Going into my 8th year of coaching here I feel really proud of what we have created. And it just keeps getting bigger/better! Krista and I have recently brought on not one but two new coaches joining us with TeamBSC. You can read more about them on our newly updated(!) website, but briefly, Taryn and Juda are going to make awesome contributions to our team. While we each still work with our own athletes individually, we work together as coaches to grow and expand our own thinking and the way we approach our jobs. When Krista approached me about Juda coming on as our 4th coach, my first thought was Whoa this is like a real coaching company now!? I mean, it was always 'real', but maybe you know what I mean... I started this thing as a part time hobby 8+ years ago and now I not only have my athletes to look after, but I also get to help mentor 3 other coaches! It's totally my dream job. We've set up regular conference calls where the 4 of us get together and brainstorm ideas about everything you can imagine when it comes to sport. And it's true what they say... 4 brains are better than 1! (Do they actually say that? We say that!)

Anyway, it feels good, to say the least. TeamBSC has been my baby but look at her now!?! This past weekend we had athletes flying all over the world... From Virginia Beach to California to Puerto Rico to Taiwan... Sometimes it all just blows my mind, if I'm honest.
Anyway, if you're a hard working athlete with big goals and you're looking for highly individualized coaching and an inspirational guide who will interact with you daily, check us out at TeamBSC. I bet we have a coach who would be a good match for you!

Monday, February 27, 2017

What's Going On?

The other day I got a text from a former athlete of mine and she said that I should update my blog more often again because she doesn't know what's going on in my life anymore. So, ok. Here you go! ;)

I told her I feel less of an urge to write the blog and I think it's because I (mostly) see this blog as a way to write about and share my training... but currently I'm sharing all my training with my coach (who pays attention- yay). Plus, it's all on Strava. So writing about it again here would just feel like complete overkill to me, I guess. But if you're not my coach and you're not on Strava, here's a basic summary:

It's going well! I feel like I am regaining some of the old "me"... The "me" from years ago when I trained kind of a lot and often felt like a machine. The "me" when I'd be melting into the couch thinking OMG there's no way I can go train again right now but then I'd start and surprise myself by not feeling so terrible. I like that athlete and I have missed her.

My hip is apparently all healed up. I'm running again and have no lingering niggles or injury issues <knock on wood>. Fwiw, I built that run pretty patiently with short frequent easy easy jogging... starting 3x/week for 15min then working toward 3x/week for 20min then eventually 5x/week for 30min. Then one of those runs got longer and that "long" run felt like it always just totally sucked, but now that's getting better too. Now sometimes my 30min runs have become 45min runs and sometimes they include hills repeats or short efforts where I pick up the pace. It feels like its been a reasonable build and while I'm still not where I used to be in terms of speed/distance, I'm WAY closer than I was 3 months ago and have hope that 3 months from now I will have nothing to bitch about.

Riding is going well enough. I'm doing a ton of it in my garage these days, which I actually enjoy a lot more than I ever thought I would. I like the control I have over watts and effort when I'm on my smart trainer. I like a lot of the Trainer Road sessions. I like the idea of not being smushed by a car. I like not worrying about a mechanical or a flat tire. I like not stopping at stop lights. I like that a 3 hour ride takes 3 hours, not 3.5 hours. I like watching Netflix. I worry that I might lose some of my confidence and/or skills on the road if I ride inside so often. But then maybe once/week I go ride outside and realize that I'm not losing my confidence and/or skills at all, so I stop worrying about that.

I've raced a little bit so far this year... Just short little local races for fun and to check in on where I'm at. I did the 3 run/swim biathlon races that Waikiki Swim Club puts on every winter. They consist of a 5k run straight into a 1k swim. My 5k got faster with each race so that was fun. And I won my AG at all 3 of those so that's also fun! Those were really low key non-stressful events that didn't make me nervous at all. 

Yesterday I raced a short 20k TT on my bike and was nervous as hell. Not sure why so nervous? I cared more, I guess. Plus, I knew how much it was going to hurt. Bike TTs have got to be just about the most painful thing we do. Instructions from my coach were to ride hard and for the love of god, wear your heart rate monitor... He just wanted the data afterward, which I totally understand. I didn't want to look at HR while racing b/c that would freak me out, so I had my garmin set so I wouldn't see it until I looked afterward. You know how they say your max HR is ~220 minus your age? That would put my estimated max HR at 177. My avg for the last 20min of the TT yesterday was 176 (max 179) so you can guess about how big of an effort that was for me. I couldn't have pushed any harder. I landed 2nd in a close race for top 4 and came away feeling happy with that effort.
In non-training related news, our animal sanctuary has expanded. Long story short, I adopted another dog who had been abandoned and was in need of a good home. I worried that he might have a legit case of anxiety disorder, because he seemed like an extremely *nervous* dog when we first got him. Pacing and panting and just seemed like he could not relax at all... But he absolutely adores Maia and he follows her around everywhere. He loves me and our whole family as well- very loyal dog. Moana named him Duke and that fits. His anxiety disorder disappeared after his first day with us and now he's just a normal happy dog who plays and eats and sleeps like a normal happy dog. 

It feels really good to be able to provide a life like that for a dog. 

Or in our case, 2 dogs. And 3 cats. All of these animals as one point were just dumped on the street. Now they all lead happy lives at the #SimmonsSanctuary :) 
Scott said no more animals. Fair enough. So that's it for now!

Sunday, January 29, 2017

Playing The Endurance Corner Swim Game...

So its that time of year again... Time to swim more than any of us really should. Last year when the Endurance Corner Swim Challenge was on, I had run myself into an injury and therefore had some extra time on my hands. The game is essentially about swimming as much as you can and scoring bonus points along the way by taking on different 'challenges'. It was a good distraction for me and I set about swimming 5k (or slightly more) each day for 14 days and since I was the only one who did that, I won the game. I totaled just over 77,700 meters in the 14 days and that was apparently more than anyone else had done in the history of the game. Pretty cool!

Fast forward to this year... I am not injured and have been building my bike and run. So when the swim game was announced, my thought was just sort of that I would play, and log my swims, but I wasn't going to try to swim more than I swam last year. I mean, I thought maybe I could still win it but on less swimming??

HA! This year it appears some folks are more motivated than they were last year and the game is ON. It's Day4 and I thought I'd start a little running blog here which will be fun to publish when this is all over. My current thoughts at the moment:

~It's day 4. I've swam just over 26,000 meters.
~I'm ranked 3rd.
~I want to win.
~I'm not sure if I can win.
~I think it's going to take 100,000M to win this year.
~If I swim 100,000M and don't win, part of me will be satisfied. But shit. I want to win.

So let's go back!

Day 1: Super proud of myself for knocking out 6500M. I figured if I wasn't going to swim every day then I should swim big on the days when I was swimming, just to give myself a decent total at the end. Come home, log into the leaderboard only to find out that Larry freaking kicked the challenge off with 9100m. Um. What?!

Day 2: No swim on my training plan today but I snuck off to the pool anyway to get 5k done. I figured if I skipped a day then for sure I was out of the game and I wasn't sure I wanted to count myself out on day 2 so just in case I wanted to really play, I'd still have a chance. Bonus point today for Timed 5k straight (1:14:42, LCM). I opted to do it this day b/c I only had 90min to swim before the pool would close and I figured that was the best way to get as much done as I could. 300 easy c/d gave me 5300m for the day and I was happy with that, until I came home and found out that Larry popped off another 6300 and a gal I didn't know named Lindsey swam 6k Monday then 7k Tuesday... Um. These people aren't screwing around?! So I sent a note to my coach and told him that I was thinking maybe I should really play because you know I hold the record and to just let it go because I didn't feel like working that much wasn't exactly sitting well with me. Honestly, most coaches probably would have replied with some reasonable statement about how its just some dumb game that doesn't mean anything in the big picture... You know, let it go and instead focus on keeping a balanced program... But Vince replied and said, That's awesome you should go for it. Swim as much as you need to to win. I have to say, having a coach who understands that yes its just some dumb challenge but really, there are some serious benefits to be had by exploring your limits and allowing that competitive side to come out made me happier than ever that I hired him as my coach. It's like, he gets me. At this point in my athletic life, that might just be the #1 thing I really need in a coach! So. This is when I decided to really play the game.

Day 3: Swim with Mark as normal, but tack on an extra 2k or so at the end. 6200 gave me 18k for 3 days which I thought was SOLID. Larry and Lindsey both swam more than me though so their lead was increasing. And Chris joined the game and logged something crazy that put him ahead of me as well. Right behind me were Jeff and Laura. I mean, 6 people with 17k+ in the first 3 days? Holy Crap. This is insanity!
I gotta say, at least I'm not spending 2 hours/day in a little indoor 25yd fishbowl! Hats off to anyone on the mainland who does that. This is where I've been swimming for 12+ years now. Super spoiled, yes.

Day 4: This blog is mostly about swimming but I'll just mention that I have also been trying to keep up biking and running mostly as normal... This morning I tried to ride a key/quality ride but just had nothing. HR was depressed, watts were low. It was frustrating but I understood and wasn't surprised. If I keep this game up I'm going to have to back off bike and run b/c here's no way to swim as much as this and still ride/run without digging some super deep hole. At least, I can't. I swam alone this afternoon... I'd checked the leaderboard before I went and saw that Jeff swam 7k today... So Ok Jeff! I see your 7k and raise you 8! 8100m as: 4x2k with 100 easy c/d. Nothing really hard about it- just volume. Funny how I've wrapped my brain around 8k and decided it's not really that far. Our brains are funny like that. (Spoiler alert: I think this is one of the benefits of playing a game like this- it completely redefines our own perceived limits.) I finished feeling sunburnt and tired but I was sort of stoked thinking for sure I'd have closed the gap a bit to Lindsey and Larry. I was stoked to log my swim, only to see they both logged 8k today as well. No gain. Gah! Are they seriously going to keep this up for the next 10 days? I have to believe they will, which means I am going to as well. I might not win this thing but I'm not going to just give it to them. They will have to earn every bit of it.

Day 5: Swam my first double today. Truly, it's WAY easier when you split it up between 2 swims vs just doing a huge single session. 6k this morning, mostly with Mark. Felt fine. Then tried to run and didn't feel fine. It wasn't an energy thing as much as it was a diaphragm cramping issue. So that sucked. Went back to the pool in the later afternoon and swam another 4k. I wouldn't say I felt 'great', but I think I'm coming out the other side of the fatigue b/c I felt about as smooth and natural as I've felt in a long time, right from the first stroke. Once again I was stoked to come home and log my 10k... thinking for sure I'd gain on everyone with that! But dammit if Larry and Jeff both also logged 10k today. And Lindsey logged 9. So I'm still 3rd. What's crazy is that 2 other swimmers logged 6500-7000 and it's like that's not enough to even factor in the game. Freakin' NUTS. Now that I've figured out how to manage the doubles though, I think I can swim like 60k+ next week. 10k split 6/4 isn't that hard and I think I can do that 3-4x next week for sure. Up tomorrow- long ocean swim with a couple of badass friends.

Day 6: Long ocean swim with Mark and Stefan and Hudson today. We basically did a 3 hour tour of Kailua Bay. Conditions were good today and I felt like I could have swam all day long. I stashed some donut holes in the bushes at the boat ramp and we stopped twice to munch on those and drink some fresh water. Fun fact: donut holes are in the middle of a long ocean swim. Hudson's garmin called it 11.3k. Stefan's called it 11.5k. Mine called it 10.8k. I logged what mine said. I don't know yet what Larry and Laura and Jeff swam today. They haven't logged in yet. But whatever they log will largely determine my plan for tomorrow.

Day 7: Lindsey logged 14k yesterday. That was a big mental blow when I saw that. I paced about and stressed and tried to come up with a plan to combat that but honestly I just wasn't sure I was up for it? I sort of felt like a zombie this morning but I gathered up everything I needed anyway and headed to the beach today thinking I'd give myself a chance to answer it. I was okay through about 90min then my brain started coming up with all sorts of reasons why I should stop (pick a reason, there were so many) and what it came down to for me is that my WHY wasn't strong enough. 7k into my swim I was on the beach refueling and drinking fresh water and trying to think of a reason to get back in and do it again. Winning a contest on the internet wasn't a good enough WHY for me today and I bailed on the rest of the planned swim. Part of me felt like a loser for sure, because I just chose to stop. It wasn't a physical failure as much as it was a mental one. (i.e. I went for a short run after I was done with that 7K, because running sounded more appealing than swimming at that point!) I think there's a good lesson in there somewhere... about having a really solid WHY when you're doing an event that is going to cause mental and physical fatigue. You need something to grab onto when your brain starts giving you all the reasons to stop. Anyway, I came home and logged my 7k only to see that Lindsey and Larry both logged 17k!?! Once I was able to close my jaw, I actually felt an immense sense of relief. Relief that I didn't kill myself for 14k today b/c I would have been crushed to come home and see that 14k wasn't enough. Now I feel like the pressure is off me and I can go back to a solid but more reasonable amount of swimming and instead just get out some popcorn and watch those two HAVE AT IT!

I'm not sure there's a great reason to keep up blogging about the challenge for the next week, because I can make the call now that I'm done competing to win it! I Fold. All I'm going to do this next week is swim my 5K/day and I'll add back my bike and run so I'll be training in a more normal way, which doesn't exactly warrant a long blog post. But in conclusion, I'd say I'm glad I played to win in this first week. I gave it a shot but I'm in no place to compete with a 31k weekend like what Lindsey just pulled off. Originally I thought it was going to take 100k to win the game... Now I revise that and think it'll be 125k. Maybe more?? I'll have fun watching Lindsey and Larry play that poker game! I won't envy them next weekend though. If they both swam 17k today, what are they going to do next Sunday which is the last day!?! Shit! I'll get some popcorn.