Who would ever have thought of doing a mile in sets of 25m x 64 in under 25s off 40s ? Yup, Mrs Tyrant. I actually enjoyed it and I came in under time for all of them though I was gasping somewhat at the end of each length.
Mr ‘Splashy’ came in just as I’d finished “You look like you’ve had a hard session” That may be the red knackered looking face then.
I then attempted another speed set the next day. BIG mistake as my times were rubbish. So I had a couple of rest days ready for the big up and down and up and down and up and down at Basildon at 6am for 3 hours. After a 10min delay on my part looking for my goggles and hat ( and at some of the eye candy) off I went. At 7am we were moved to the other pool (honestly does anyone have a brain at that Centre) and I thought I’ve only done 50mins. I had a pit stop at 7.30am when Mrs Tyrant cheerily said ‘oh look half way’. At my next pit stop (timed by waiting for Shaun to lap me twice, thanks Shaun) it was 8.18am…whoohoo and I counted the last 2k until 9am.
I managed 8.25k in 2hr 49min and as the last handful of jelly beans had kicked in, I felt I could have gone on a bit more.
So I’m on track for Eton 10k in 3hr 30min. I was also hugely relieved that I didn’t break Mrs Tyrant’s nose (so was she). (Mrs Tyrant typing here - She kicked me in the face, knocked me googles off and I have the black eyes to prove it! - Chris asked me if I had been in a fight - "No darling - just mis-judged overtaking Helen, my fault entirely).
I also realise that constantly pushing myself is counter productive and that I need more time to recover between speed sets and to perhaps look at the core exercise sheet Mrs Tyrant gave us ages ago. Oops!
Chalkwell Redcaps
Monday, 19 March 2012
Sunday, 4 March 2012
8.5 Miles - 13.7k - 412 lengths - By Stuart Athol
8.5 miles or 13.7k or 412 lengths. If you say it quick enough then it does n’t sound too far. However the actual doing it does take its toll. For me the worst period of any long pool swim is on the 2nd mile between the 3rd and 30th lengths of a 33.3m long pool. I could easily quit at any point in between even though I swim a mile each weekday before work.
Nothing to do with strength or technique; it is purely mental and the daunting fact that I’ve still got over 10 times that distance yet to go. When I did 7 mile back in November, for the first time in my life I took a 2.5min drink break after 4 miles even though I did n’t particularly want to. My body thought that it was finished swimming for the day and wanted to get out. This resulted in the last 3 miles being an absolute torture. I learnt from that experience and to do the 8.5 miler I realised that I must still take on fluid and protein (I mean you would n’t go without a drink when lying on the sofa watching TV for 5 hours). So I stopped for a 30 second break at the 3 and 6 mile points to quickly neck down as much 4:1 Carbo/Protein drink as possible. Nothing to eat as I found from my trainee navy diver days that does n’t work for me. I just get tummy cramps and/or throw up which would probably result in me being asked to vacate the pool and not return.
I finished the swim in 5 hours 6 mins. This was 17 mins over what I estimated but when comparing my poolmate pro stats with the 7 miler I was pleased to see that my swim speed and stroke rate were identical which signifies to me a steady speed which I can maintain.
Obviously the pool is not the sea but roll on the warmer weather so as to put my poolwork into lake and sea work.
Saturday, 18 February 2012
100 x 100's - Ouch, by Lorraine Rate
Training is going really well for me at the moment and I felt the urge to attempt H20's 100x100's for the second time. All swimmers training for SKS are really working hard and the commitment is really coming through now. The 100, 100's is session is a killer, as it makes you do the distance with a structure behind it, rather than just swimming along singing and taking in the scenery!
I break mine up into batches of 1k. The first time I attempted them a month or so back at Garons, Southend, I paused for 30 seconds after each 1k to take on nutrition. I focused on taking enough rest after each 100 too so that my actual time for the 100 was consistent. I am trying not to allow myself to become a progressingly slower plodder. Stay focused, keep looking at the clock, and keep swimming at the same pace.
However, for me, taking too much rest between each 100 leaves me bored and just wanting to get on with the next one. Although I made the 10k relatively comfortably, I realised that I should be training hard during the 10k in order to get my stamina/endurance levels up.
So this time, it was intended to do it all at speed. My programme was as follows:-
10 x 100 off 95
5 x 100 off 90
5 x 100 off 1.40
10 x 100 off 95
5 x 100 off 90
5 x 100 off 1.40
2k done. Take 1 minutes rest for nutrition and repeat the above 5 x.
For me, going off 90 is a killer as it only ever allows me about 7 secs rest maximum. But, after doing 5 or so, this 7 seconds rest drops to about 2secs rest. This is why I was realistic and only put 5 of them in. Do 5, then go into recovery mode for a while, then back into comfortable mode for a while until those 90's come round again.
It worked brilliantly until nature called at the 7k point? Damn, I purposly did not drink too much before I left home and also visited the loo before I entered the water, but unfortunately, when you are taking on the fluids during the long swims, the inevitable happens. When you've gotta go, you've gotta go. All was going well till this point, but I stupidly did a quick leap onto the pool side and both calves cramped up in a terrible way. I fell back into the water as I was looking rather ridiculous half in, half out with pain etched on my face. I wasted about 3/4 minutes rolling about in agony then eventually hobbled to the loo. Damn, damn, damn. I knew it was going to be tough getting back on track.
The next 1k saw me swimming with flat feet, toes pointing to the bottom of the pool trying to send the cramp away, so needless to say, the 90's didn't happen. It was now all down to mind games. Don't let that little man in the back of your head that keeps saying "You've messed up, so go home" get the better of you. I wanted to listen to him, but being a woman - I didnt !!!! I had to settle for 1.40's for the rest of the 10k as not only had I lost my mo-jo, but I had also lost my pace-maker, Mr Ben Jacques - whom I am convinced that without him, I would not even have got to 7k. It's so much easier drafting.
Ben, also bailed out at 7k due to neck and shoulder problems. It happens. Doesn't matter how focused and determined you are, what happens on the day - happens on the day.
Overall, my pace was a lot faster than the first time I attempted it and there were factors that prevented me from completing my target schedule. I will attempt it again in a months time.
I break mine up into batches of 1k. The first time I attempted them a month or so back at Garons, Southend, I paused for 30 seconds after each 1k to take on nutrition. I focused on taking enough rest after each 100 too so that my actual time for the 100 was consistent. I am trying not to allow myself to become a progressingly slower plodder. Stay focused, keep looking at the clock, and keep swimming at the same pace.
However, for me, taking too much rest between each 100 leaves me bored and just wanting to get on with the next one. Although I made the 10k relatively comfortably, I realised that I should be training hard during the 10k in order to get my stamina/endurance levels up.
So this time, it was intended to do it all at speed. My programme was as follows:-
10 x 100 off 95
5 x 100 off 90
5 x 100 off 1.40
10 x 100 off 95
5 x 100 off 90
5 x 100 off 1.40
2k done. Take 1 minutes rest for nutrition and repeat the above 5 x.
For me, going off 90 is a killer as it only ever allows me about 7 secs rest maximum. But, after doing 5 or so, this 7 seconds rest drops to about 2secs rest. This is why I was realistic and only put 5 of them in. Do 5, then go into recovery mode for a while, then back into comfortable mode for a while until those 90's come round again.
It worked brilliantly until nature called at the 7k point? Damn, I purposly did not drink too much before I left home and also visited the loo before I entered the water, but unfortunately, when you are taking on the fluids during the long swims, the inevitable happens. When you've gotta go, you've gotta go. All was going well till this point, but I stupidly did a quick leap onto the pool side and both calves cramped up in a terrible way. I fell back into the water as I was looking rather ridiculous half in, half out with pain etched on my face. I wasted about 3/4 minutes rolling about in agony then eventually hobbled to the loo. Damn, damn, damn. I knew it was going to be tough getting back on track.
The next 1k saw me swimming with flat feet, toes pointing to the bottom of the pool trying to send the cramp away, so needless to say, the 90's didn't happen. It was now all down to mind games. Don't let that little man in the back of your head that keeps saying "You've messed up, so go home" get the better of you. I wanted to listen to him, but being a woman - I didnt !!!! I had to settle for 1.40's for the rest of the 10k as not only had I lost my mo-jo, but I had also lost my pace-maker, Mr Ben Jacques - whom I am convinced that without him, I would not even have got to 7k. It's so much easier drafting.
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| See you in 3 hours time ! |
Overall, my pace was a lot faster than the first time I attempted it and there were factors that prevented me from completing my target schedule. I will attempt it again in a months time.
My New Best Friend - Mrs Tyrant - By Helen Wildin
So here we are in February with 5 months of training to the Big SKS Day but only 3 and a bit months to the Eton 10k. Gulp. When I first started these training programs I thought I would die and was really chuffed when I did a 4.5k “Lorraine killer session” in 2.5 hrs. Little did I know that 2 months later I’d be up to 5.5k and then a 7k and still being pushed and pushed by Mrs Tyrant.
Inspired by a 100 x 100s article in an H2Open Magazine newsletter, a few of us ventured to Garons on January 20 and hurrah we did it !!!! An amazing achievement but I was a bit disappointed with my time as I didn’t really know how to pace it. So Mrs Tyrant, Lorraine has very kindly taken myself and Chatty Jane under her expert wing and drawn up personal training programs specifically to work on speed. It’s been good to see the progress I’m making and being able to tick things off as I go along. I have a much better idea and understanding of training and of the importance of how to pace things. Plus I’ve had a few Fly and 2-beat lessons from the amazing Tri’N’Swim girls. So, in swim talk, I am now up to 17 x 100s at race pace 1.45 off 2.10 plus 3 x 100s with 5s rest.
Lorraine always makes the sessions interesting and is soothingly encouraging when we are training even though we are forever getting in her way as she laps us for the 100th time. However with the latest kick drill I might not be so enthusiastic….. Nah, bring it on and pass me the jelly beans!
"only those who will risk going too far can possibly find out how far they can go" by T.S Elliot
Helen aka ‘Sparkles’
Thursday, 16 February 2012
Why swim in the sea - By Ben Jaques
One reason I am doing the Southend to Kent to Southend swim is that I love swimming in the sea. Hopefully the challenge will encourage others to give sea swimming a try, maybe not quite so far but at least get in and have a splash about and take advantage of the great resource that defines Southend’s south and east boundary.
People often seem a little wary of sea swimming preferring to restrict themselves to the local pool. There is nothing wrong with pool swimming (I do it most mornings) but if that is the only place you swim you are missing out on some fantastic experiences.
The sea can provide an entire range of different conditions and opportunities. On a calm day it maybe mill pond flat tempting you to float lazily and simply take in the sights, sounds and smells. Another day it may show you its angry side, foaming white water from the crashing waves, great fun to be thrown about by and makes you appreciate its power (you vs the sea - I wonder who will win). And there is everything in between. One thing I particularly enjoy is being in the water whilst it is raining (maybe not hailing as happened one day last summer, that hurt). It feels somewhat illicit, playing in the rain enjoying the pitter patter of the drops on your swim cap and the little splashes on the surface rather than trying to rush through it to find the dry.
The sea does not have lane ropes so you are free to swim where you feel like going and do as you please (keeping an eye out for other water users naturally). One day you may indulge in that lazy float whilst chatting with friends where as on another have a hard, long swim against the tide with the wave and wind fighting you too challenging yourself to go a little faster/further. The choice is yours.
You may have noticed that it is currently winter but that does not have to stop you going in the sea. The water will be cold (measured at below 2°C at a recent visit) but that brings its own joy (honest). Plunging yourself in the icy water is immensely invigorating as your body adjusts to cope. You will not be in long and you may never do it again but do give it a try at least once.
Some people think the sea off of Southend-on-Sea is dirty (north side of the Thames Estuary for those who do not know where Southend is). In the past this would have been true but in recent years the Thames has become far, far cleaner. From what was considered a “dead” river not so long ago, the Thames now supports fish populations that had been missing for over a century and oysters sit on the mud flats (happy to cut the bare feet of the unwary as they walk and play on the mud). And there be seals, but more on them in another post. The water will never be crystal clear as being an estuary there will always be sediment. On a personal level I have never been ill after I have swum in the sea here (and I swim in it a fair amount) which is, sadly, not something I can say about the sea in other parts of the UK.
The estuary is tidal (with the water buggering off about every 12 hours leaving the mud flats) which means that there are currents to be aware of. If you swim close to high tide (you can find the tide times on the BBC or in the local paper) the current is not too strong and generally takes you along the shore rather than out to sea. If you stay close to shore although you will quickly be out your depth you will easily be able to get back to shore. Always do swim within your ability.
Give sea swimming a try, you may find you rather enjoy it.
People often seem a little wary of sea swimming preferring to restrict themselves to the local pool. There is nothing wrong with pool swimming (I do it most mornings) but if that is the only place you swim you are missing out on some fantastic experiences.
The sea can provide an entire range of different conditions and opportunities. On a calm day it maybe mill pond flat tempting you to float lazily and simply take in the sights, sounds and smells. Another day it may show you its angry side, foaming white water from the crashing waves, great fun to be thrown about by and makes you appreciate its power (you vs the sea - I wonder who will win). And there is everything in between. One thing I particularly enjoy is being in the water whilst it is raining (maybe not hailing as happened one day last summer, that hurt). It feels somewhat illicit, playing in the rain enjoying the pitter patter of the drops on your swim cap and the little splashes on the surface rather than trying to rush through it to find the dry.
The sea does not have lane ropes so you are free to swim where you feel like going and do as you please (keeping an eye out for other water users naturally). One day you may indulge in that lazy float whilst chatting with friends where as on another have a hard, long swim against the tide with the wave and wind fighting you too challenging yourself to go a little faster/further. The choice is yours.
You may have noticed that it is currently winter but that does not have to stop you going in the sea. The water will be cold (measured at below 2°C at a recent visit) but that brings its own joy (honest). Plunging yourself in the icy water is immensely invigorating as your body adjusts to cope. You will not be in long and you may never do it again but do give it a try at least once.
Some people think the sea off of Southend-on-Sea is dirty (north side of the Thames Estuary for those who do not know where Southend is). In the past this would have been true but in recent years the Thames has become far, far cleaner. From what was considered a “dead” river not so long ago, the Thames now supports fish populations that had been missing for over a century and oysters sit on the mud flats (happy to cut the bare feet of the unwary as they walk and play on the mud). And there be seals, but more on them in another post. The water will never be crystal clear as being an estuary there will always be sediment. On a personal level I have never been ill after I have swum in the sea here (and I swim in it a fair amount) which is, sadly, not something I can say about the sea in other parts of the UK.
The estuary is tidal (with the water buggering off about every 12 hours leaving the mud flats) which means that there are currents to be aware of. If you swim close to high tide (you can find the tide times on the BBC or in the local paper) the current is not too strong and generally takes you along the shore rather than out to sea. If you stay close to shore although you will quickly be out your depth you will easily be able to get back to shore. Always do swim within your ability.
Give sea swimming a try, you may find you rather enjoy it.
Monday, 9 January 2012
Good News - Are PLA warming to the idea of our challenge - By Lorraine Rate
Following the success of our Xmas Eve charity dip, the Echo are keen to learn more about The Chalkwell Redcaps Open Water Swimming Club. Today was a huge lift for us as we have met with some opposition from the PLA as regards the safety of our swim.
We of course, are taking this on board and currently seeking the assistance of local yacht clubs and the RNLI before we attempt further negotions with The PLA.
However, today, the following article printed in the Echo has come as a huge welcome. As you will see from the PLA spokesman, they do now seem to realise that this team of swimmers are definately going ahead with this and hopefully, will welcome our forthcoming negotions.
Echo article - Safety fears could stop swim to Kent
We of course, are taking this on board and currently seeking the assistance of local yacht clubs and the RNLI before we attempt further negotions with The PLA.
However, today, the following article printed in the Echo has come as a huge welcome. As you will see from the PLA spokesman, they do now seem to realise that this team of swimmers are definately going ahead with this and hopefully, will welcome our forthcoming negotions.
Echo article - Safety fears could stop swim to Kent
Saturday, 24 December 2011
Xmas Eve Charity Dip - By Lorraine Rate
Now why on earth am I doing this? I haven't been able to stop asking myself that question all bloody week. Will I have a heart attack? Maybe. Will it hurt? Probably. Will it really be that cold? YES. So why? Because I stupidly said I would and its for charity, and lots of other people are doing it, and I have nothing better to do on Xmas Eve !!!! Well, apart from finish the shopping, set the table for 14, cook the turkey, cook the gammon, make the desserts. ho ho ho !
So here's the deal. Turn up at Southend Beach at 11.00, run up and down the beach in your swim suit (STRICTLY NO WETSUITS ALLOWED), carrying a charity bucket for 15 minutes, then when you've collected a few bob, run in the freezing cold sea, then run back out again. Smile for the camera. Get dressed, and your done. OK, let's do it.
So first things first. 7.00a.m. the phone rings and its Essex Radio for an interview, asking all the very same questions I've been asking myself all week. But, with one exception. "And, Lorraine, where exactly will you be meeting today, so that we can broad cast it to all our listeners to encourage people to pop along and cheer you on". "Oh, thank you Mr Radio man, we will be meeting at the Arches, just adjacent to the pier". "Well, thank you for your time this morning Lorraine and we wish you good luck". Bye.
Back to facebook, and 2,000 messages later - Er, Lorraine, we are not meeting at the Arches, adjacent to the Pier !!!!!! Oh dear. Funny thing was tho, that while I was running up and down the beach, some old boy stopped me and actually said "Some daft bird on the radio this morning directed everyone to the pier". No way, I said !!!!! Idiot !!!!!
Didnt have the heart to tell all my fellow Redcaps that I had also pre-recorded a radio interview with Southend Radio the day before directing them the wrong way too. L.O.L. You gotta laugh!
We raised just under £200 for that brief moment of madness and got a full double spread in the Southend Echo.
So here's the deal. Turn up at Southend Beach at 11.00, run up and down the beach in your swim suit (STRICTLY NO WETSUITS ALLOWED), carrying a charity bucket for 15 minutes, then when you've collected a few bob, run in the freezing cold sea, then run back out again. Smile for the camera. Get dressed, and your done. OK, let's do it.
So first things first. 7.00a.m. the phone rings and its Essex Radio for an interview, asking all the very same questions I've been asking myself all week. But, with one exception. "And, Lorraine, where exactly will you be meeting today, so that we can broad cast it to all our listeners to encourage people to pop along and cheer you on". "Oh, thank you Mr Radio man, we will be meeting at the Arches, just adjacent to the pier". "Well, thank you for your time this morning Lorraine and we wish you good luck". Bye.
Back to facebook, and 2,000 messages later - Er, Lorraine, we are not meeting at the Arches, adjacent to the Pier !!!!!! Oh dear. Funny thing was tho, that while I was running up and down the beach, some old boy stopped me and actually said "Some daft bird on the radio this morning directed everyone to the pier". No way, I said !!!!! Idiot !!!!!
Didnt have the heart to tell all my fellow Redcaps that I had also pre-recorded a radio interview with Southend Radio the day before directing them the wrong way too. L.O.L. You gotta laugh!
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| Almost ready, 10, 9, 8, 7......... |
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| Final pause for the camera and its almost time |
 |
| Done it, and whats more, no heart attack, and Im still breathing |
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