Swim

• 56m 30s
• 2550.00 yards
• 02m 13s /100 yards

Tried to incorporate some of the things I did this weekend on some of the laps, but felt like I might be messing things up more. It's hard to focus on one thing. I was trying to focus on diving my hand into the water and watching it come in and I kept getting my breathing off track. Used the paddles for a couple of laps as well. I really need to take some private lessons. What I'd really like is to float in the water and have someone move my hands the way they should go so I can feel what they should be doing. I have some options to check into. Just need to figure out timing.

500 warm up in 10:38
300 drills (1:06, 1:34, 1:10, 1:16, 1:19, 1:07)
250 pull buoy in 5:18
500 straight but hit the split every 100 (2:10, 2:15, 2:18, 2:19, 2:18) - this was the set I tried to focus on entry and pull
500 (2:08, 2:15, 2:13, 2:16, 2:20)
500 normal (2:05, 2:05, 2:05, 2:07, 2:08)

Run

• 48m 16s
• 5.00 miles
• 09m 39s /Mi

The only thing on the agenda today was a "long run". Folks could run for as little or as long as they wanted as long as they were back at J&A by 9:00 or 9:15. I chose to do 5 miles, so I ran out for 2.5 and turned around.

Once everyone was back, we broke down bikes for those that brought them and made sure everyone had rides back to the airport.

I took my homestay home so we could shower and then we took him to lunch before taking him back to the airport.

What an awesome, successful weekend.

Swim

• -----
• 900.00 yards
• -----

After lunch we headed back to the quarry for some more swimming. Jess worked with us today on drafting. After the drills, we set off in pairs and drafting around the perimeter, alternating leaders at every buoy. That was a great drill to do. I was paired up with the athlete who was staying with me, so that was fun. We had another guy swim with us to watch (he was one of the "under 35 min HIM swimmers").

When we got done, Dan (the fast swimmer) gave me some pointers on how to get faster. I didn't realize it, but my arm enters the water flat and then I tend to pull more with my elbow. He said I need to dive my hand into the water and leave my elbow high for the pull.

After the swim we showered, had a nutrition clinic and then headed for the dinner. Kelly Williamson (Derick's wife) and Patrick Evoe joined us for the dinner.

Bike

• 1h 20m
• 20.50 miles
• 15.37 Mi/hr

We were up and at it early again this morning. We met for our ride and Derick went over a transition set up for the new folks. Then it was time to put the bike training into practice. We headed out in a 2 up pace line. Derick wanted us to all stay together the first loop so we went slow (12-14 mph). Everyone did great until right before we got back when one of the guys couldn't get clipped out at a stop light and fell over. He didn't get hurt and he didn't take anyone else out so all was good. Once we got back to the meeting site, he sent folks out for another loop on their own but in groups of similar pace. Since I know the route, I kind of did my own thing. I stayed with some guys on the out, but wanted to fly on the back in part, so I just took off.

Run

• 33m 43s
• 3.00 miles
• 11m 14s /Mi

We met early this morning. Derick, the coach from Durata, took us to a field nearby and we worked on run drills. He taught the veterans and volunteers proper position of the feet when you land as well as the arms when you swing them. We did some lunges, some high knees, some butt kicks and a few other drills before heading off for the run. Some of the athletes and volunteers were going to do a 2 mile time trial. If you didn't want to do that, you had the option of a 30 minute run. I chose the 30 minute run. Out for 15 minutes and turn around. When I turned around, I came back upon the only female athlete at the camp. She was walking and thought she was lost. I told her to go ahead and turn around and we'd go back together. We walked and ran. I tried to get her doing a 1/1 the rest of the way. She said she hadn't run in a while, but we finished.

Bike

• 28m 49s
• 6.81 miles
• 14.18 Mi/hr

After hanging out at Jack & Adams (J&A), eating lunch and watching other athletes get their bikes fitted, the two pros (Jessica Jacobs and Jessica Meyers) announced they were doing a 1 1/2 to 2 hour no drop ride for any of the experienced riders who wanted to go. Since you don't get the opportunity to ride with pros often, I decided to jump at the chance. I had to rush to get cycling gear on and got my bike out of the car. I had brought my road bike today since the plan was to do some drills and I haven't been on the roadie outside in probably two years. I could tell right off that the ride would not be at a comfortable pace, especially doing the hills that we started out on. I figured out fairly quick that I was going to get dropped, so I pulled over in a safe spot and called for someone to come get me. I wish I had my tri bike for this. Still don't think I could have kept up the whole time, but it would have been better. Oh well.

When I got back, it was time to start the drills. We went back to the grassy field where we did the run drills. We did some drills to help people learn to clip in and which foot they were more comfortable with. This meant Derick had us clip in with both feet. Well, I am CLEARLY better at keeping my right foot clipped in because when I had my left foot clipped in, even I fell over. We also did some bumping drills (from the side and back) and tried to see who could cover the field the slowest. He also had them try to pick up water bottles from the ground. It was a great clinic.

Swim

• -----
• 500.00 yards
• -----

After the bike clinic, it was time to head north to the quarry for some open water swim time. The group was divided into 3 - new swimmers, people who felt comfortable doing OWS but who swam a HIM distance swim slower than 35 minutes, and those that do a HIM swim in under 35 minutes (very small group). Jess Meyers took the fast group. My group got Jess Jacobs and Derick stayed with the new swimmers. Jess taught us a couple of different ways to sight efficiently and had us work on both to see which worked best for us. She also told us it's ok to breathe every stroke, but to be able to breathe on both sides. When it was time to swim the full loop, I didn't feel like doing that so I just swam to the first buoy/dock and back. Swim distance is a guess and I have no idea on time.

Run

• 30m 46s
• 3.00 miles
• 10m 15s /Mi

Between the lingering cough and the heat, this run sucked. Walked a couple of times. I need to get heat acclimated soon. Unfortunately, I think it's going to be another really hot summer.

Run

• 32m 43s
• 3.00 miles
• 10m 54s /Mi

Had to run some errands after work and then pick up my son from school soccer tryouts, so I got home late. It was hot out and I didn't feel like getting out in it, so I hit the treadmill for a slow run.