Iron Pol

Two days from now, I will compete in my seventh full marathon (bib 1550 in the Green Bay Marathon, for those interested).  Once again, this race is to support a co-worker in his first marathon.  He is fairly talented and only the limits on his training schedule will allow me to be the rabbit.  Even so, we are targeting a sub-4 hour race, which puts me quite close to PR pace.

With a marathon less than 48 hours out, it's good to have priorities set and begin to focus on important final details.

Which is why I spent last night looking for two very specific songs on the Internet and sending E-mails to a local race director.

The music has nothing to do with the race.  They are songs I need for an upcoming sermon series at church.  In case you've never tried, it can be VERY challenging to locate out-of-production Christian rock from the mid-1980s.  Persistence paid off and I managed to get everything together and once again claim the world is mine and I can do with it as I please.

Obviously, the correspondence with the race director ALSO had nothing to do with the marathon.  She directs several local races, but not this one.  The extra time I had in the evening (since today is a rest day) seemed a good time to consider race opportunities for my kids, who are now 30 months and four and a half.  After getting the answers to all my wife's questions, we are ready to register both kids for the Oshkosh Area Triathlon Kids Triathlon.

Is it at all wrong that the impending 26.2 mile venture is less exciting than the PROSPECT of registering my kids for their first triathlon?  Well, much as Bolder always points out it's "all about the bike," it's all about the kids, for me.  It was great helping three young men complete their first race, last year.  And it was great watching a young lady break all kinds of personal records on Wednesday.

But the opportunity to sign both my kids up for their first triathlon is a huge thrill.  And the funny thing is that I won't be able to even mention it to them for some time.  Once we mention it, they'll want to do the race RIGHT NOW.  And once they learn that there are kids' races all summer, I'll probably have to cut back on my own race schedule to be able to afford their races.

And by way of the shameless promotion of another, please consider any of the races put on by Midwest Sports Events.  They put on some awesome races, bend over backwards to help out charitable groups, and truly deserve recognition for all they do.  Anyone with room in their race calendar and time in the Wisconsin area should check out the race schedule at Midwest Sports Events.

During Iron Wil's winter weight loss challenge, I made a well-timed comment about one of my training runs.  I was fortunate enough to be selected as one of ten participants in a contest putting Drymax socks through the paces.  The goal, abuse the socks and comment on how they perform.  Once I received the socks, I added them to the pile with my other socks.

My initial impression of the socks was that they were a bit heavy.  Compared with all of my other socks, they are thicker and just a bit heavier weight.  I was concerned how that might affect running and moisture transfer.  Three pair were provided.  A lightweight and medium weight running sock, as well as a heavier trail sock.  Let me say that I am glad I ignored those first impressions and started testing the socks with an open mind.

Long before the contest officially started, I had been using all three versions of the socks in just about every outdoor activity.  Whether I was shovelling snow, downhill skiing, playing with my kids, or actually running, I wore my Drymax socks.  And allow me to say that Drymax is in no way exaggerating when they say these socks will keep your feet dry in just about any situation.

I went downhill skiing and wore their trail sock under regular cotton socks.  At the end of the night, my feet and trail socks were dry, but the cotton socks were wet.  As this was before I really comprehended how these socks worked, I figured it was just some snow that had gotten into the boot.  I now know that it was the socks doing exactly what is advertised.  Any bit of moisture at my foot was wicked away and into the outer layer of the sock.  From there, it was absorbed into the cotton sock.

The second real test was on a mid-February training run during a warm spell here in Wisconsin.  We had a lot of ice on the sidewalks and puddles in the road.  Given the poor conditions on the sidewalk, I opted to run in the road and brave the puddles.  At the start of the run, standard marathoner thinking governed.  You know, keep your feet dry at all cost.  I wasn't really thinking about the socks until about 30 minutes into the run.

Traffic conditions resulted in forcing me to run through a fairly significant (pronounced DEEP) while getting splashed by the wheels of a passing car.  I was doing the "runner quick step" trying to somehow walk on water.  I could sense the water going into my shoes, and I questioned whether I was going to have to cut the run short.

But I noticed my feet didn't feel wet.  I could sense the chill of the water, but the squishy sensation that normally follows a good soaking was missing.  That got me to thinking about the socks, again.  For the next few miles, I didn't worry about getting forced into other puddles.  And by the time I got to the last several miles, I made no effort to avoid them.  In fact, I was actively seeking them out and splashing through them.  Like a kid after the rain, I would do anything I could to get my feet wet.

By the time I got home, my shoes, running tights, and shirts were completely soaked.  But my feet were dry.  In fact, only the outer layer of the socks showed any signs of dampness.  While I still question the exact nature of HOW the socks work, they DO work.  I went in a skeptic.  With no exaggeration, I am 100% sold on these socks.  While discussing the contest with members of my tri club, I pointed out that the only non-Drymax socks I see myself purchasing in the future are those of our club.  And I suggested they look into custom orders from Drymax.

We haven't had the kind of rainy weather I hoped for and the video in my head will have to stay there.  The other idea I had for testing the socks was already used by another contestant, and rather than "steal" his idea, I'm just going to support him as brilliant.  If you question how effective these are, and want to see for yourself, take a peek at the video made by Jeff Wrigley.  Jeff really came up with an awesome video showing several different "tests" he conducted on the socks.  When it comes to voting, it's quite likely I'll be supporting him.

And regardless of the outcome of this contest, I will continue to use Drymax socks.

One of the on-going debates in triathlon is the flip turn.  There are a great many triathletes who support doing flip turns in the pool.  It seems a lot of them are former swimmers.  There are just as many who prefer open turns and argue that flip turns are pointless as there are no walls in the lake, river, or ocean.  These are quite often people without a competitive swimming background.

Perhaps the most sensible argument I've seen either way was on the Swim Smooth video, where a lifeguard and experienced open water swimmer demonstrates an efficient method of navigating turn markers.  And if you've never seen the video of Olympic gold medalist Bill Kirby, check it out.  It is a great visualization tool.

Mike Ricci, who coached me to my first successful Ironman, is a firm believer in the flip turn.  He counters the "no walls in the open water" argument by pointing out that the lack of walls for flip turns makes it quite difficult to grab the wall and rest at the end of each lap.  And those of us who do open turns have to be honest with ourselves.  I know that my turn time gets longer and longer the further I swim.

Mike knows that mastering flip turns takes work.  To help, he created and posted a video showing some drills to help in the learning process.  It goes through several steps beginning at "do sommersaults in the lane" to the final product.  Again, just having the video to help with visualizing a good flip turn is a huge plus.

This morning, I decided to start putting effort into flip turns.  And it's not for any of the reasons commonly used to support them.  It's really just because they look cool.  In keeping with my abilities in the other disciplines of triathlon, I will never be an elite swimmer.  I'm happy just to pull out anything less than 2:15/100 yds for anything over 3000 yards.

But I can LOOK fast.  And how can I look fast?  By doing flip turns.  Face it, when you're at the pool and see someone doing flip turns, you KNOW they are a good swimmer.  If you take two people swimming at roughly the same pace, the one doing flip turns MUST be the better swimmer.  The facts don't matter.  Only perception.  So, I'm going to master flip turns so I can LOOK faster.  Maybe if I fake it enough, I'll start to live up to the perception.

And just to prove that I do occassionally learn something useful, here's a little tidbit I picked up, today.  Coach Mike's first step is to do sommersaults in the shallow end, just to get the feel of flipping in the water.  As a rank amateur, I can confirm that is more difficult than it looks.  One of the dolphins with whom I often swim was doing some aquajogging and made a very helpful suggestion.  Move to the deep end and use kickboards to help with the flip.

The trick is to use two kickboards to support your hands.  By pushing down on the kickboards, you can flip around them.  It helps keep the torso aligned and the hands in the right general area.  I really struggled with sommersaults in the shallow end.  Using the kickboards in the deep end felt more natural.  Using Coach Mike's progression, I was then able to do a few sommersaults (again, with the kickboards), and land my feet on the wall.

Happy swimming!  Just don't flip, too much.

During Iron Wil's Throughth3wall Challenge, one of my training runs turned into a fartlek.  I generally run fartleks based on the music on my MP3 player, I refer to them as "musical fartleks."  Referencing that in my training log earned one of Wil's weekly prizes.  In my case, it was a set of Drymax socks.

As one of ten recipients of those socks, I will also be participating in a little contest to put these socks through some testing.  Well, more like the wringer.  The goal is to wear them in the toughest, wettest, dirtiest training we can find.  And then report on how well they performed.

Since Drymax provided me with three pairs of socks, I've added them to my Training Partners page.  The package contained one pair each of lightweigh running socks, heavier running socks, and trail socks.  My initial impression is pretty good.

Since receiving them, I've been wearing the socks in various different situations.  Only after listening to Wil and Kahuna on their latest podcast did it hit me just how effective these socks can be.  Oddly enough, it was downhill skiing that made the point.

On a recent ski trip, I was unable to find the thermal socks I normally wear.  Rather than tear the house apart, I grabbed the Drymax trail socks and a pair of heavy cotton socks.  On the hill, I wore the cotton socks over the trail socks, an unplanned moment of genius (pronounced "luck").

As I was changing at the end of the evening, I was shocked to find the cotton socks were damp, almost wet.  My feet were fine, though, and hadn't gotten cold.  I just figured a bit of snow had somehow got into the boot.  After listening to Wil interview a Drymax representative, the truth dawned on me.

Drymax socks are designed with a moisture wicking material next to the skin and a moisture absorbing material on the outside.  Put a cotton sock over that, and it's a perfect system for keeping feet dry.  In the end, I wound up with damp cotton socks, dry trail socks, and dry feet.  Mystery solved and theory proved.

I'm excited to be able to test these socks in other adverse conditions.  If they perform as well in snow and rain, they'll become a regular part of my training and racing wardrobe.

When I started training for my first triathlon, I treated it just like my marathon training.  I had completed several 26.2 mile races with nothing more than a few suggestions gleaned from the Internet and a lot of miles in the log.  It only took a short while to figure out that I was going to need more help, at least when it came to the concept of actually running the race.

Shortly after completing that first event, I attended a meeting of the Fox Cities Triathlon Club, or Tri Foxes.  Being in a club while training for my second triathlon made a world of difference.  Having access to people with a great deal more experience and expertise was a huge benefit.  So much so that I went from barely swimming the 220 yards of my first race to completing a 1500 yard swim in the second race without ever breaking out of freestyle.

As with many clubs, the Tri Foxes have several coaches as part of the team.  One recent addition to our club is a husband-wife team who lead PRTriCoach.  They are wonderful examples of what makes the triathlon community so amazing.  They take their abilities, expertise, and passion and share it with others.

Lee combines 20 years of swim coaching with more than 13 years working with American Bicycle Group, which manufactures bikes for Litespeed, Merlin, and Quintana Roo.  Brenda, when not making things glow at a local nuclear power plant (from one nuke to another), is busy racking up impressive finishes at everything from triathlon to adventure races.  For fun, Brenda commutes to work minus the car.  She uses kayaks, canoes, and bikes to get where she needs to go.

For those in northeast Wisconsin looking for a local solution to coaching, PRTriCoach is worth a look.  In addition to personal coaching, they offer various clinics and hold training workouts throughout the year.  They can also complete blood lactate testing, allowing training to be focused more effectively.  And for those outside the area, my experiences from the past year highlight the benefits of having a coach, even if that coach is located thousands of miles away.

Take some time and stop by PRTriCoach if you are looking for a boost to your next season.  Lee and Brenda are energetic, enthusiastic experts in endurance events.

I am constantly amazed at the number of toys that people take to the pool.  Kickboards, pull bouys, snorkels, weighted gloves, fist gloves, fins, and paddles abound.  I have yet to figure out if I'm a purist or a novice.  When I go for a swim, I take two things.  Goggles and a towel.  The towel is optional.  But you should always know where your towel is.

There is, however, one training aid I do put to good use.  As a fan of visualization, I love videos that show proper swim form.  Drills make a great deal more sense when seen done properly.  Having access to underwater views is particularly helpful.  And five or ten minutes of video of a strong swimmer in the water, from different angles, provides valuable imagery for my own swim sessions.

Currently, I am using the Swim Smooth DVD set.  Paul Newsome put together an outstanding video that breaks down the swim stroke to its component parts.  Coaches and swimmers demonstrate drills designed to correct and improve each phase of the swim stroke.  The videos are laid out in a manner that allows the user to select areas of weakness and focus on those specific drills.

The DVD also comes with a CD full of resources for training.  Included on the CD is an 8-week training program designed for use with the videos.  And for those who have yet to pick up the DVD set, Swim Smooth has a bunch of resources available on their website.

Their "Free Articles" page is loaded with information from breathing to efficient stroke to nutrition.  One new item recently posted is a "10 Step Performance Checklist" that can be downloaded or printed.  It provides a general guideline of steps to improved swimming as well as the drills that will help along the way.  With or without the video, these resources are wonderful tools for anyone looking to make quantum leaps in the swim skills, this off season.

Take a peek at what Paul and crew at Swim Smooth have to offer.  And check back during the month as I offer in-depth feedback on those areas that receive my attention.

Those adventurous enough to venture to the Training Partners tab may have noticed the recent addition of Midwest Sports Events.  With over twenty years of directing endurance events, they produce some of the largest triathlons in Wisconsin, as well as offering many duathlons, 5-15Ks, and half marathons.  And when a local youth organization joined forces with my triathlon club to start a youth triathlon program, MWSE was right there to offer their assistance.

In addition to providing numerous race opportunities, the company's executive director offered to help with training.  She arranged opportunities for the kids to practice open water swimming and volunteered to provide swim lessons when possible.  When it came time to register for the season's big race, MWSE went out of their way to minimize the program's cost and ensure the kids had a successful day.  Most importantly, they showed great flexibility in meeting the needs of the group.

So, if you are in the upper midwest and looking for some great events, take a swing by Midwest Sports Events and see what they have going.  I have personally raced in the Valentine's Day 15K, the High Cliff Triathlon, and the Oshkosh Area Triathlon.  And I know specific people who have completed the Paper Discovery Duathlon, the Green Bay Triathlon, the Chisago (MN) Triathlon, and the Green Bay Duathlon.  If the race websites leave you with any questions, let me know.  If I can't answer the question, I happen to know the race director.