Swim Smooth Video Analysis and Correction

"The successful warrior is the average man, with laser-like focus." - Bruce Lee

My friend Jana of e3tricoaching, who is an amazing triathlete (4 x Kona finisher who placed in her AG), suggested I see a swim coach that she has been to. So I contacted Gemma Hollis of Push Glide Kick and I am so happy I did.

Gemma uses the Swim Smooth approach. She is kind, straightforward, and super encouraging! We hit it off right away! I am a nervous person and she made me feel extremely comfortable. 

I opted to do the Swim Smooth Video Analysis Session. The session begins with video filming both above and below the water. Below is video footage of my swim.

Next you receive a full analysis of your swim that is recorded for your keeping. This was important to me because I am a note taker and here I had visual and auditory notes that I can refer back to as often as I need. During the analysis, Gemma also compared my stroke to other swimmers, so I was able to see the correct form and its efficiency. I was able to see measurements and angles of my stroke and where it should be. I was able to see what needed improvement but also what I was doing right.

See the link below for my full video analysis.

Full Swim Video Analysis

The final part of the session was the correction. I got back in the pool to work on what we had discussed. I wore bone conduction headphones while Gemma spoke into a microphone, so I could make corrections during my swim. This was more helpful to me than discussing it after. We worked on several drills to correct my form. Right away I could tell a difference. The main things we worked on for me was head position and breathing, rotating my hips, and my catch. I was lifting my head before turning to breathe. Not only was this causing drag, but I was losing my bow wave and this is why I was drinking water. And once I started rotating my hips other things started to fall into place like better breathing, more of a reach, and better kicks. We worked on some drills to better my catch. I could tell I was using muscles I don't typically use. And I no longer had the windmill effect going on. I could actually feel myself gliding thru the water.

Also with the Swim Smooth Approach, you get access to The Swim Guru which gives you videos, drills, and workouts all catered to what your needs are as a swimmer. You get homework to help you continue to focus on your areas for improvement.

I have to be honest, I thought I would pick up a few pointers, but I had no idea how much I would learn in 90 minutes. So if you haven't had a video analysis done I would highly recommend it. It would be beneficial to swimmers of all levels. 

I hope this helps YOU as well!

Pedaling the Prairie Ride

This ride for me is a confidence killer! Lol! I did it last year too. It is cold and so windy. It doesn't start until 9:00 am, but we wanted to get an earlier start. So my friend Susan and I set out about an hour early. We went about 25 miles or so before we got onto the course where other people had started out. At that point Susan took off at her pace. I'm sure it was killing her riding so slow with me. Ha! At about 50 miles I stopped for a rest room break and I fell getting back on the bike. I was so upset with myself. I am frustrated with all this falling business. And during all this I was directed to go right rather than straight because they hadn't known I had started early and had already done this portion of the course. And I was feeling defeated and was distracted. So I ended up repeating a part of the course - and of course it was the hilly portion and not the straight away. Oh my luck. So for the rest of the course I wasn't sure how much further I had to go! That was tough for me mentally! With the hills and the wind my pace was beyond discouraging. More than once I considered just pulling over for the SAG car. I am working way too hard to be this slow!

But let's look at the positives:

1. I rode my farthest ride EVER - 83 miles!

2. My cadence is significantly improving!

3. I worked on shifting gears!

4. I didn't brake going downhill and actually reached a speed of 26.4  mph! 

5. I worked on hydration and nutrition.

6. I didn't quit when I so desperately wanted to!

7.I rocked a sweet Panache Cycle kit and Rudy Project helmet and shades!

8. And last but not least, I got to spend a little bit of time with my awesome and inspiring friend Susan Oyler! 

So at least I am walking away with lessons learned along with these bumps and bruises!

Bike Thru the Forest and Hills

"I have literally worked my butt off to get where I am today. I was not blessed with talent or good 'genes', my success has been from determination, perseverance, and an inner drive to work hard towards my goals." - Kaci Lickteig

I was up all night anxious about this ride. It's my first ride out in months. The weather was in the high 50's low 60's. Compared to last year in the 20's I will take it! It was extremely foggy - very dense especially in the forested areas. And the roads were wet and some hazards from the storms overnight. But I really wouldn't complain as conditions were pretty moderate. My nerves on the other hand were not so moderate. I was wound up. We lined up at the mass start and they were releasing in waves. Our wave started, but then they stopped us and I went down! Everyone of course was super helpful and concerned. I was shaking and bruised, but it was my confidence that took the brunt of that fall! But there wasn't time to stew because they started us, which was probably good for me! I'm not going to lie, the first 15 miles were rough. In addition to the fog, my sunglasses were streaked with mascara tears. My brake was bent making it hard to reach. And this was difficult because I ride with my hands on the brakes at all times. I was climbing hills well, but I was hitting the brakes the whole way down. Eventually I started to relax a bit. And the next 15 miles went my so much smoother. I hit the turn around at about 23 miles and felt pretty good. I was able to pick up the pace. I was slowly bringing up my average mph. I found myself completely alone out there quite a bit. Lots of time for thinking. The first 15 miles were filled with self doubt and negative talk I'm going to be honest. But then I turned it around and the next 15 miles I had thoughts filled with hope. I felt like I could do this. And then the last 15+ miles I literally counted down the miles and started talking to myself! Lol! Until I hit the last hill and I began cursing. I literally felt waves of nausea. While the majority of people at this point were walking their burnt out legs and bike up this hill, I toughed it out! And I watched my average pace plummet. But at that point I really didn't care. I was about to be done and I had feelings of both relief and pride. It may not seem like a big deal to some, but each ride I complete is a victory for me! And it's one step closer to achieving my goal!

I am doing The Get That Core Challenge on Instagram by my friend Heather Rose Scott, and it was Stretch it Out Saturday. And my lower back was definitely in need of stretching! I'm so thankful to Panache Cycle Wear and Rudy Project North America for making me look fabulous on my ride! As everyone passed me they complimented me on my jersey and socks! So at least I looked good out there - that has to count for something right?!?! Lol!

My friend Susan Oyler and I met at this race last year, and we came back to celebrate our friendaversary! I love seeing her out there! And I'm so excited to be doing Ironman Texas together! She's so speedy, I hope I catch a glimpse of her out on the course!

Here is the elevation from the course. It may not look like much to those in hillier regions, but to this Houstonian they were mountains! Ha!

I did not change gears one time on this very hilly course. I know that it burned out my legs, and I know it not only made the ride that much harder, but it also made my pace that much slower. Gear changing is one of the many things I need to work on, but confidence (and not falling) is my priority at the moment.

And of course I had to refuel post bike ride! So hubby took me out for Mexican and Margaritas! He was proud of me for persevering and toughing it out!!

I had a really fun swim today! I did some drills with the Drill Deck game! Do you ever come across something and think man I wish I would have thought of that?!? This is one of those things for me! It's such a great idea! Each card explains the drill and includes a tip to help you get your best out of that drill. You should check it out!!
 

Instructions:

1️. Roll the dice to determine the set.

2️. The activity die decides if you're doing laps or drills. L means laps, performed normally or with a pull buoy. The DD logo means you should draw a card from the drill deck.

3. If performing a drill, read the card thoroughly to ensure that you understand the action. Check the tips section for optimal performance.

4️. The number die determines how many laps of the activity to perform. 

Jingle Bell Run for Arthritis 2016

I ran this 5k years ago before I knew I had Rheumatoid Arthritis. I was eager to get back to it this year after my diagnosis. I was excited to put together a team to run. I was just coming back and my coach agreed to let me "race" it, so we could use it as a time trial. I couldn't wait! And then I broke my foot! Ugh! I was thrilled I had wonderful people who were running for me, so I was still excited to go!

Prerace I got a pic with these sweet girls - Amanda, Leanne, and Lisa!! So cool they came out for me!

Sawyer and Emerson made great cheerleaders with me! It was COLD and they were troopers!

Ricky was super speedy!! If this boy would train I can't even imagine what he could do!

Everett went out and made a friend (Amanda's son - Blake) and had a blast running with him!

I enjoyed meeting Amanda (@run.amanda) so much! She and I hit it off as well as our boys!! And she placed 1st in her AG!!

Dene (@motomom327) came all the way from Chicago and her daughter Ashley ran too! Ashley placed 1st in her AG!!

And how adorable does Sarah (@tri_harder_sarah) look! She came out to run for me and she had a 30k race the next day!! It was so great to finally meet her!

My mom (@theironpat) ran her 2nd race ever!!! She came in 5th in her AG! As I was trying to crutch my way thru the crowd to get her pic I almost fell, so I missed her pic! I wish I could share with you the big, beautiful smile she had on her face as she crossed the finish line! I am so proud of her!

Post race pics with Sarah and Leanne (@lulurunstexas)! 

I am so grateful for this girl's friendship! We are two peas in a pod!! I can't wait to do a tri with Lisa (@lisamcde / Run, Supermom, Run) again!! Love her!

When my husband crossed the finish line he gave me his medal! When my oldest crossed he gave me his bell! I love these guys so much! And I love that they all support my crazy!!

I truly couldn't do it without this guy! He was looking forward to running this with me and not just for me, so he was really disappointed when I couldn't run it. He's not a runner, but he got out there and kicked butt!

Aren't these little elves just the cutest?!?!?

Finis Duo - Underwater MP3

I'm very excited about the Finis Duo! The underwater MP3 player exceeded my expectations. It was pretty simple to download music to the device. The most time consuming aspect was I used iTunes and had to convert the files to MP3 files, but instructions were in the manual and simple to follow. I found the manual on the Finis website. http://www.finisinc.com/Duo

The Duo secures to your goggles and rests along your cheekbones. I liked this a lot as ear buds are not comfortable to me.

I was blown away by the sound quality! The sound was so clear!! Even underwater where I expected it to sound muffled it was very crisp!

Swimming laps sometimes becomes tedious to me, but listening to music on the Duo helped break up the monotony! I really look forward to being able to listen to music as my swims will be getting longer and longer with Ironman training.

New Wave Swim Buoy

The New Wave Swim Buoy is a safety float and also has a drybag for storing your keys, phone, etc. if you don't want to leave them on the shore. It comes in two sizes - 15 liter and 20 liter. It comes in orange, pink, yellow, and neon green. The swim buoy is highly visible making it a must have for swimmers, triathletes, kayakers, and snorklers. 

It is easily inflatable. You simply twist open the top, blow it up, and twist the top to close. I am asthmatic and cannot blow up a balloon, but this was a piece of cake. You buckle the device around your waist. The instructions are very simple and easy to follow. 

Keep in mind this is a security device not a safety device.

I have the 15 liter in pink and in yellow.

You can purchase a device at www.newwaveswimbuoy.com or on www.amazon.com/shops/NewWaveGear.

I would say the biggest selling point to me is the visibility factor. Many members of Strike Force Racing team use the New Wave Swim Buoy. When we are out in an open water swim we can easily spot each other. This is helpful for keeping an eye out for each other and also for sighting purposes. It's much easier to stay on course following the bright buoy in front of you. But more importantly we are visible to the boaters in the area. From the shore I personally witnessed a boat go around my teammates. I hate to think what could have happened if they didn't have the buoys and were unable to be seen. And it was great that even from the shore we could still spot our teammates at a good distance.

USAT and Ironman Certified Coach Gena Alvarez of Strike Force Racing always trains along side her athletes. She loves her New Wave Swim Buoy!

I was concerned there would be drag in the water or pulling at the waist using this device. I didn't feel a thing. In fact I would completely forget it was there. It was great too because my coach stops at the buoys occasionally to give instructions or feedback and you have the buoy to rest on if you need.

Another big plus for the swim buoy is the confidence it gives you out in the open water. My teammate Sam is trying to face her fear of open water. Many of us start off timid or downright fearful out in the open water. Some overcome this fear and some continue to struggle to face it. I gave her a buoy to try out and it gave her the confidence she needed to get out there. She was sold and is getting one of her own! 

And yet another bonus is the security it offers your kiddos as well. Emerson is not yet 5 years old. He could swim with it attached no problem. And he could use it to rest or kick back when he needed. 

This little guy just might be my ticket to Kona someday!!

Orange Mud Transition and Seat Wrap Giveaway

It's Monday which means it's time for a giveaway! Each week in August I will be doing a giveaway. I will announce the giveaway on Mondays and announce the winner at 4 pm on Wednesdays. So be sure to come check each week for the next giveaway!

I am very excited to give away a Transition and Seat Wrap from www.orangemud.com! This is a changing towel and seat cover in one! Seriously the best invention! You won't believe how awesome this thing is!!

To enter this  giveaway go to Instagram and:

1. Like this post and follow @ironwillironjill and @theorangemud
2. Tag a minimum of three people, one per comment. You may tag more than three if you would like. Each person tagged = 1 entry

3️. Repost this contest, and tag me so I know that you did, and you earn an additional 5 entries.

4️. The winner will be selected and announced at 4 pm on Wednesday, August 17, 2016

5️. Best of luck!!

Getting Started Again

Getting started is so hard! And I am being reminded of this post surgery. Whether you are getting started for the first time, getting back to it, or returning post injury there are challenges. It's not easy ya'll. Sometimes it may look that way. But getting back to it for me is difficult because I have to lose all expectations. I'm not starting where I left off and that is hard to swallow. Things I feel like I should be able to do, that should be easy for me, are hard. Really, really hard. Here are a few things to help you get started or start again.

1️⃣You have to commit. You have to know no matter what you will not stop. You will not give up.

2️⃣You need a plan. Write out your intentions for the week on paper. That helps you organize your week, but getting it on paper also helps you commit to doing it.

3️⃣ You have to start slow. That's a hard one for me. But jumping right back in too fast or too hard is only going to cause injury or cause burnout. 

4️⃣ It really helps me to have a goal. It can be a weight goal, an inches or size goal, a pace goal, a distance goal, a race goal. It can be big or small. You can have an ultimate goal and then make smaller goals that will get you there. But a goal gives you something to work toward to push for. That will keep you going.

5️⃣ "A mind troubled by doubt cannot focus on the course to victory." - Arthur Golden 

This perhaps may be the most challenging. You will be faced with doubt. You will question yourself and what you're doing. You will have days where it feels you can't do it. You will struggle. You will have negative thoughts creep into your mind. The thing that works best for me is self talk. I tell myself over and over that I can and I will. Sometimes even as I'm saying it I find it hard to believe. But I keep saying it until I do. Have a mantra for yourself. Wear it, carry it with you, hang it up where you workout. Say it over and over again until you believe it. 

You CAN and you WILL!! Don't let anything stop you!!

 **What would you add to this list?**

Open Water Swimming

I knew swimming would be a challenge because when I began this journey I didn't know how to swim....at all. But what I didn't expect was how that first open water swim would go. The racing heart rate, the slower pace, the complete panic when you put your face in and can't see a thing was all unexpected. But then I did my first triathlon and learned what the panic was all about. Throw in the people kicking and thrashing about and it all becomes about survival! I started to dread the swim. But then I did my first 70.3. And because I was injured I held back and started long after everyone had taken off. And I had the best swim ever! It was actually beautiful. I had no anxiety whatsoever and I loved every second of it. So I learned to take the pressure off of myself. Now I am sure there will be more races when panic ensues or something goes wrong. But I have full confidence I can do it! 

At 8 weeks post op I was released from the doctor and allowed to resume activities. I got in a pool swim or two and then I saw my team was meeting for an open water swim. I wanted to see them so I thought what the heck I can use the practice! And we got in a mile swim and it felt great! I can almost compare a pool swim vs open water swim to a track run vs trail run. The open water swim is a nice change of scenery and it doesn't have the redundancy of lap after lap. I think my favorite part is that you just swim and don't have to think. It's me and the water and I am beginning to love it!!

It helped that I got out there with these great girls - my coach Gena and Kim! They have been there since the beginning of my triathlon journey!! I cant't wait to go out again!!

CycleOps and IronWillIronJill Giveaway on Instagram

**GIVEAWAY** I am so excited to partner with CycleOps for a HUGE giveaway on Instagram!! We are giving away a Fluid2 trainer, a trainer mat, and a riser block!! 

To enter this unbelievable giveaway:

1. Like this post and follow @ironwillironjill and @cycleops

2️. Tag a minimum of three people, one per comment. You may tag more than three if you would like. Each person tagged = 1 entry

3️. Repost this contest, and tag me so I know that you did, and you earn an additional 5 entries.

4️. This contest is open to U.S. and  Canadian residents only

5️. The winner will be selected and announced at 6 pm on Friday, July 22, 2016

Best of luck!!