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Wu: 200m + 2x[100 no-free+100p/k+100Ch] Main Set 2x[4x100 hard fr on 1m 50s + 100ch very easy on 2m 30s] I did fine until the swim down, when I tried a full on dolphin kick, and . . it hurt. a couple of hours later, it is settling down, but I can feel a swelling. No good. WU (shortened for what follows) – 200m Main Set – 100 + 200 + 300 + 400 + 800 + 400 + 300 + 200 + 100 with rests between 15s and 45s. Swim down – 50m All free-style. Really enjoyed it. No complaints from my knee. Once again, a 25m pool, lane four of six, and one hour. Consider this table
Can it really be as simple? Front foot running is really running without the modern trainers with raised and padded heels. The heels allow you to run landing heel first (jogging?), but got too big for their boots (sorry), and prevented you running ‘properly’. Possibilities:
WU: 4 x (100Fr+50Ch) Main Set: 5×100Fr on 1m50s; 5×100 not-Fr on 2m 15s; 5×100Fr on 1m 50s 6x 25 Free(30s)/Ch on 35s. Masters swimming – 5m pool, 1 hour. Fourth lane. we worked hard. My knee still stops me kicking properly, so I still have an excuse for swimming more slowly, but the excuse is wearing away a little each week. Plantar fasciitis is a curse for runners. If, when you first step out of bed in the morning, the first sensation as heel touches the floor is one of pain, then plantart fasciitis is the likely condition. A new stretch promises likely effective relief. In essence the stretch is directed to the arch of the foot. When seated, cross your legs and take hold of the toes of the foot with your fingers, and pull them back toward the shin. Hold for a count of ten, and for ten repetitions, three times a day on each foot. The stretch should be used before getting out of bed, and before standing up after a long period sat down. This stretch is one developed by by Benedict DiGiovanni, MD, of the University of Rochester and author of the study, and Deborah Nawoczenski, PT, Ph.D., professor of physical therapy at Ithaca College. Their research study (2006) shows a remarkable success, with significant improvements in 90% of trialists. If you need to be told this, you need it. I have no medical qualifications. Take proper advice direct. So, I didn’t anticipate running this morning, but my calves felt untroubled so I gave it another go. 30 minutes at no particularly determined speed, just getting my calves used to the feeling, and watching for knee pain. Success! It worked. I had no particular difficulty from a stamina or other point of view. I am calculating it as equivalent to about a three mile run. When wearing pool shoes, it is just the natural or right way to run. It doesn’t take a decision, it just happens. When I feel a little more certain of it, I will begin the move outdoors. Once in a very while, you come across a real pearl. Something worthy of respect, admiration and puzzlement. many years ago, as a child – ok very many years ago – I read comics. I am not quite sure why, but I only ever seemed to get those comics with proper stories – not the comics with – well – comics, cartoons and stories told through cartoons. I have a distinct memory from even before that stage of looking at what seemed like overwhelming masses of print, looking for the pictures. Years later I took to reading, or gawping at, Scientific American. I loved it. I did not understand the vast majority of it, but the pictures were special. A similar feeling has overtaken me on finding “Analysis of drafting effects in swimming using computational fluid dynamics”. You can find it too at http://www.jssm.org/vol7/n1/9/v7n1-9pdf.pdf in the Journal of Sports Science and Medicine. I try to understand it. I want to understand it, but it is just frankly, beyond me. Still all you need to know is that drafting is real. You knew that, I think anyway, but your prejudices have been shown to be justified. All we need to know is that “the distance between swimmers significantly influences the energy cost of the swimmer submitted to the suction effect . . and it helps proper technique maintenance when fatigue appears.” What may not have been clear is that “The relative drag coefficient of the back swimmer was lower (about 56% of the leading swimmer) for the smallest inter-swimmer distance (0.5 m). This value increased progressively until the distance between swimmers reached 6.0 m, where the relative drag coefficient of the back swimmer was about 84% of the leading swimmer.” In other words swimming just off someone’s feet can save just under half the effort you have to put in. Even at a six metre distance, you still get a 16% freebie. All this is clear from the admirably expressed summary and opening. After that it descends into wonders such as:
What does all this mean? Well, it means that if you really do want an easy session when training stay very close to the lane leader. Question(s). In the great world of Newton and his like, one gets the impression that nothing is free – no energy goes one way without being drawn from somewhere else. Does this mean that if I can save 44% of my energy requirements by swimming about 18 inches behind the swimmer in front, that he has to swim an equivalent amount harder to stay in front? If so, then the follower need have no sense of guilt. The leader wanted a hard workout, and now he has got it! (and) Is the effect increased by having a chain of swimmers all setting off within a short distance of each other. Do they pass forward all that drag to the front swimmer. (and) If the presence of a back swimmer does not affect the front swimmer, from just where does the advantage come? Well, my knee doesn’t thank goodness. It is definitely improving, but even 20 mins frontfoot running yesterday has left my calves complaining sharply. I think a good walk may be my best hope today. I must, I must, I must . . OK I began yesterday. I call it barefoot running, and sometimes do in the house, but I am also trying out non-cushioned shoes – this is really about ‘front of foot running’. I have been injured (right knee) and not run, almost, since November. I put on well over a stone, and my injury is not yet properly recovered – though improving. So, care must be my watchword. I will run in the house at first. I can get in about 25+ running steps before having to turn around. It is more than a bit silly, but better a hidden silliness than public embarrassment – just yet. So I started with just ten minutes. It was fine. Today, I managed twenty. I had no problems with knee, feet or stamina – just mainly boredom. Right at the end, my calves tied up horribly. I may need a day off tomorrow. Pool swimming brings people together – quite closely together. Order has to be imposed if we are to enjoy it at all. All guidance below is subject to accepting first the ‘local rules’. These rules might, just, be better, but what matters more is getting along with everyone else. Be Aware. Remember at all times that you are sharing the pool. No-one has full awareness of what others are doing or where they are, so it is up to you to keep your own best look out. The first level of order is the introduction of lane ropes. Choose the right lane. If clearly designated by signage, follow the signs. If there are no signs, select your lane to accord so far as you can with who is swimming what and where. Be ready to change your mind if you judge it wrong and swap lanes. Equally if you start out swimming crawl, and want then to change to breast stroke, be ready to move lanes accordingly. Circle Swim. If swimming in lanes, you should ‘circle swim’. That up one side and back down the other. It is sensible to make your choice first to accord with any signage put out by the pool staff, but if none, swim so that you swim in the opposite direction to the lane next to you. If they swim clockwise, you swim anti-clockwise. This has the effect that swimmers in adjacent lanes swimming front crawl do not bash each other’s arms if the swim alongside each other. Turn Across. Technical, but important is that in the last couple of yards, you head into the turn on the other side of the lane. You go into the turn diagonally, and then come out straight. This makes it vastly more safe. The person coming off the wall and the one going in do not occupy the same space. Responsibility for avoiding a bump lays primarily, but not only, on the follower. This also suggests that if you want to take a breather at the end of the lane, do so on the side of the swimmers coming in. Accept being passed. Accept that people swim at different speeds. be aware of who else is swimming and be ready as someone catches you up, to stop – but only at the end of the pool – to allow them to overtake. Get it right and you should have to wait no more than a very few seconds. Pass at the pool end. It is not generally safe to pass mid lane. If you are quite and utterly sure that there are only two of you in the lane, then sometimes and if your signals are not being accepted, then, yes. Toe tapping. The recognised signal for a follower wanting to overtake is a tap on the toes. It isn’t a chat up line, or a challenge to a fight. It is only an indication, necessarily true, that someone who set off behind you at the start of the length has caught up. Swim to the end of the pool, and pull over and let them pass. Share. Swimming is not a sociable activity. Take the very limited opportunities available to have a friendly word with those about you. That is not having a full on chat, but just acknowledging others. There will be minor bumps, and they are much more easily defused in advance. If you are with someone who is swimming sets which you might be able to match, then ask if you can join in. Compromise When you can afford your own private 50m pool, you can do what you want. Until then, you need to give a little before you take. 5 Seconds Leave five seconds after a swimmer leaves the pool end before setting off. In a 50m pool, try ten seconds. People do swim differently. A slightly slower swimmer may have a strong push from the turn. If you are faster but with a poor push off, if you set off too early (<5 secs), you will stay with them from the wall but otherwise catch them toward the end of the lane. Be Consistent Others need to have a general idea of what you are doing and how fast you are going. Draughting It is easier to swim just behind somebody. The simple fact is that to a limited extent, they pull you along. Others (not me) have calculated that as much as 20% can be saved. Some law or other of the universe suggests to me that that must affect the person in front. It ain’t cheating, but it ain’t either polite. Give the person in front room. If you are catching them, tap a toe, very lightly, and once, then hang back to the end of the lane. Comments and suggestions very welcome. As always, 1 hour, 25m pool. Warm up: 5×159[ (100fr+50ch) 20sRI] 8×50 ch building 200 + 100 +50 +2×25 – From a dive – all max 2min RI 50s ch 15long+10k each – 20s RI 100 wd Very tough. The max efforts really hurt – as they should. Forefoot running or barefoot running? I am content that it should be the first. I have leant towards it before, but the logic is becoming inescapable. Heel-striking has to be a thing of the past. Barefoot (actual barefoot) running has to be for places where the surface will return the confidence (bravado) of such exposure but smiling, and not biting back with sharp objects. An underreported aspect of this is the reality check needed for many runners. Clearly for very very many years, we ran with no great cushioning under our feet. It clearly works. Two things happened. First we got fat, and second the aspiration as we now call it to run, spread with the waistlines. We walk landing on our heels. We run from the forefoot. There needs to be a transition. That transition requires the impact of running to be taken by something. It will either be the muscle structure or the boney structure, but realistically in between – rebalanced. Our trainer manufacturers have got very rich doing what we asked of them, but we have allowed them to take our mistake, and to throw a straight-jacket around it – the have at our request, bound us to the choice we made. We simply need the strength to be in our muscles first before it is possible to run off the forefeet. Running off the frontfoot is what we do when sprinting, or are very well advanced as runners and when our weight does not place such additional strain on the system. I am not particularly interested in sprinting, so this will be/ would be a challenge. How to go about it? First just do it. Get on with it, train at it. Start today. My knee is injured ans tops me running – but does it? It doesn’t hurt if I run front footed. As always leave procrastination for the morrow. Second, just do it. Run only, and only run off the front foot. When I descend to heel striking stop. Walk. Third, get the muscles systems right. I do not believe that it requires muscle mass, butt it will require education. Find some articles on the different muscle useage (I already have an idea). Fourth, get the weight down. I have to be realistic about how difficult it will be to run with excess weight. running to lose weight will have to be a thing of the past. I will have to balance walking, running and swimming (possibly biking?) until my weight is down to a fighting front foot weight. Fifth, use up my old trainers, the padded ones, walking. Sixth, be real. I never was and never will be a proper athlete. I have to do what I can – but only what I can do properly. It seems to me that in my own context, of running with Stainland Lions, I can only go back when right. The more obvious place to start is at the running track on Wednesday evenings. Track running is much more sprint based, and of course the track surface provides a safe and cushioned place to start. The sad truth is that modern trainers make it impossible to run front-footed. The soles contain all sorts of wonderful plastic bits designed to show the foot the path it must take as a well behaved heel striker. They simply are deaf to any desire to hit the ground on the front-of-foot. Last, find a way of running almost-but-not-quite-barefoot. I will start with what we used to know as pumps. My wife very kindly found me a pair for £2.00 yesterday. I shall devote my life to them. We shall see. 25m pool, 1 hour, lane 4/6 WU 6 x 100 varied Main Set 5 x 300 (100Fr+100IM+100Fr) on 20 s RI 3x (100 – 75 Back) 175m wd David E alternates swimming sessions with his wife. He has bagged Saturday morning. It would be quite incorrect to suggest that the shallow pool allows him to walk several metres down the lane before commencing the swim. Yes, it would be incorrect – probably From Brighouse library (300ft), back to Halifax Road. Downhill, across at the roundabout and again down hill around Owler Ings Road, and across the bridge. Left on Mill Royd Lane (200ft) past the old swimming baths (memories). At the lights, right up Huddersfield Road. A real climb up turning left just before the motorway (480ft), and then immediate right (toward Bradley Woods scout camp). Down Shepherds Thorn Lane. Past the entrance to the scout camp, the road turns right and then as you come up toward the motorway the Lane goes ahead, forking off the tarmac’d road and becomes a footpath. Follow forward, and left and then right over the footbridge over the M62 (455ft). Forward across following the obvious path/lane up, again, and onto Bradley Road (520ft) (2.3 miles). Left up to the roundabout, across, and along Fixby Road, becoming Clough Lane after the high point (620ft). Turn right on Toothill Lane South (despite the sign for no through road) (3.4Miles). Just before the lane swings around right into a field, follow the path through the bushes to our left. Keep going to a style. Across the field following the M62 to your left, then to the footbridge and across (533ft). Turn left then strike out across the field. The path is indistinct. At the far corner of the field there is an old style arrangement, leading out to rejoin the old Toothill Lane. Follow down before emerging at the top of Toothill Bank (486ft). Left down the hill, and at the bottom (343ft) (4.3 miles), bear right along Rastrick Common. Forking left down Bridge End, along Bridge Road, across the river bridge, along and onto Owler Ings Road (200ft), and back up Halifax Road to the Library (300ft). 5.5 miles. 25m pool, 1 hr, lane 4/5 WU: 300Fr+200Ba/Br +100Fr+2 x 100m IM drill 10 x 100 /1m 55s 10×50 ch – powering through and out of the turns 4×75 (easy/fast/easy)/(fast/easy/fast) Again, I found this tiring despite the greater rests. At least we shared the leads on the 100m swims. It makes for more enthusiasm to push hard. Not that such enthusiasm makes a great difference. http://www.barefootrunning.fas.harvard.edu/ Is a site dedicated to the topic of barefoot running. At last. Why am I bothered? I am not even running at the moment, and if I did, I would, frankly still be reluctant to try it outside. We are barely above freezing, and I do not trust pavements to be free of sharp objects. Nevertheless, I find the idea intriguing and attractive, and nearly entirely convincing. I will not be trying this outdoors – just yet. It does make sense. I strongly suspect that it has a lot to do with how fast you run, and how light you are. As to weight, I am overweight. Not as badly as I have been by a long way, but clearly still overweight. The books say I can lose 2 stones and still not be underweight. Whether I can ever reach those (dizzy?) depths again remains to be seen, but I hope I have found a way of losing weight which works for me. All I need is the determination to give it effect. In the past I have run to lose weight. It hasn’t worked very well. I have taken it as an excuse to eat what I want. Obviously not correct when you say it out loud, but it was what I did. I think that running whilst overweight was a fair part of what led to my injury. If I can lose weight before returning to running, then I will do so. Purposive walking seems the answer for the moment. The articles say, sensibly enough, that an essential element is hardening the soles of the feet. Since I swim a lot, this will not happen easily. I think the answer will lie in finding some sort of near-barefoot mode. I invested a whole £3.00 in a pair of pool shoes last year. They have no cushioning, and would protect against most run of the mill uncomfortable bits to be found on most roads. I will have to try. 25m pool, 1 hr, lane 4/5 WU: ([100Fr + 100ch] x 2) + 50k+50p+50fr + 200IM Prel: 8×25m on 35s, building to max Main set: 4 x [(3x100 easy, hard, max) + (3x50, easy, hard, max) - all 20s RI] +30s RI between sets. First 2 sets free, last two sets IM. This was very hard work, and we only just managed to finish – no time for a swum down. The lanes were very busy – 8 in our lane, and nothing longer would have been manageable. David and John fighting for the lead, Kirsten accepting lead on the IMs with her usual grace until David decided that choice should include wearing his flippers (probably encouraged by Nick). This was the first time I have swum free style since November without having to favour my right leg and knee. That was good, but unfortunately I forgot, and set off one length breast-stroke and started proper kicking. It didn’t last, and I was reduced to a half strength dolphin kick. It is at this point that I always thank Wendy, who taught me that there was no shame in having knackered knees ‘Be proud of our knees – whatever is left of them.’ I could quite enjoy the walking bit. It was cold again, and gloomy and damp – not quite / just short of rain. I got about 5 miles – up the valley near us toward Hipperholme. It seems to be called Sunnyvale – but if so it is quite inappropriate. There are some terminally muddy bits. Walking in running shoes makes you quite cautious in the wet. When running, you generate enough warmth to run through water and ice and for the feet to warm up again fairly amicably. I know. I’ve tried. Running shoes nowadays therefore focus on breathability. The top of the shoe is a mere lattice designed to let air and water in and out freely. Fine until you are reduced to walking through mud. Just to confirm for anyone in doubt, it does not work well. Given the recent heavy snow, and the consequent melt, there is plenty of water trying to find the nearest low point. At one part the walk follows a narrow walled footpath – into which falls the water from the nearby hill. It was, this morning in effect a stream. I will try to get a means of posting the routes. Hmm. . Still, my knee does seem to benefit from the walk (plus a shorter and slower one yesterday with Lynne). I feel a little closer to running again as I lose a little more of the weight I put on over Christmas. I tried a little running. I didn’t get the sharp pains I would have done a few weeks ago, but certainly my knee made its objections known. When to start running again? How do you decide? Uren v Corporate Leisure (UK) Ltd and Others – QBD – 22-Jan-10 – Field J – Personal Injury – Negligence – Health and Safety The claimant was injured on a poolside on a ‘It’s a Knock Out’ fun day organised by the defendants. He suggested that the risk assessment was inadequate. Held: The claim failed. The question for decision is not whether adequate risk assessments had been undertaken, but whether the defendants took reasonable measures to ensure that the game was safe. The pool was less than 1.5 metres deep, but the claimant had been allowed to enter head first. The risk of serious injury posed by the pool game was very small. The contestants were told to take care on entering the pool. It was obvious that they should not attempt to dive in without sliding over the side. In sliding over the side they would be moving essentially horizontally and the friction would slow the pace of entry. At that point the contestants would be about a metre above the ground and by entering with arms outstretched to the front, they could be expected to be able to control the impact with the bottom of the pool – a lining resting on a grassed playing field. The existence of a small risk did not mean that the defendants were negligent: ” balance has to be struck between the level of risk involved and the benefits the activity confers on the participants and thereby on society generally. ” Provision and Use of Work Equipment Regulations 1998 It has just been announced that the FINA Masters World Championships in 2012 will be held in Riccione in Italy. Is the warm up optional? I know I am keen. I am not necessarily the first to dive in the pool at the start of a session, but, if not, I am not far behind. I am knackered (kneeckered?). It would be nice to run – very nice – but I cannot. For the moment at least, my right knee is not providing the sort of uncomplaining anonymity which allows running. Nor can I swim ever day, and so far cycling remains next-but-one. So six miles. 1 hour 36 mins. No damage to my knee. Good. It was quite enjoyable, but nothing like the same gasp factor as running a proper hill. I walked up to Scholes, then back through Lightcliffe. My heart rate got up to 126 coming up the hill from Bailiff Bridge lights. Overall not difficult, and I need to keep my ‘vertical’ fitness up if I am ever to return to running. I will try again, and see how I feel. 25 metre pool, 1 hour, lane 4 of 6. Warm Up: 300Fr + 200 ¬Fr +100 Pull/k + 200IM drill Main Set: 4 x [(4 x 100 fr on 1m 55s) + 30s] 4 x 75 Pull/swim/k Swim Down: 100 We really attacked the 100s, though anyone watching might not have known. It was hard work. Yes you can – well you might be able to in theory. And actually I was talking mph, and not merely as to chronology. ‘A recent study suggests . . ‘ (Journal of Applied Physiology, Jan 2010 (http://jap.physiology.org/content/vol108/issue1/) Whilst Mr Usain Bolt manages 28mph at his peak, in fact the human form might be able to take the strain of running at 40mph. I do not think that Usain should yet be quaking in his trainers, but it leaves room for optimism, and perhaps suggests that the young ones should not perhaps yet give up hope. More information is available at http://www.livescience.com/animals/human-speed-limit-running-100122.html 25m pool – lane 4/6. 1 Hour. WU: 4×150(100Fr+50ch) – ++600m Main Set: 400m fr, 2×200(100p + 100fr), 4×100IM, 8×50 NoFr, 16×25m IM order Swim Down: 50m Masters swimming – swim set. 25m pool, 1 hour. Our lane is aspirational, we breath heavily whilst looking for inspiration, WU: 5×150 [alt 150fr / 100pull+50ch] {750m} Main Set: 8×100 [alt fast/easier pull] on 2m {++1550m} 8×25 fly on 35s {++1750m} 8×50 fr on 1m {++2150m} 8×25 fr on 30s {++2350m} 5×100 IM {++2850m} Swim down – 50m {++2900} Despite inspirational leadership from a visiting Godders, we only managed three of the last five 100s. He started out modestly but quickly toe tapped his way to the front and was only briefly seen thereafter. Yes, they are payable -at least once a year. Your monthly payment goes toward the provision of pool and coach time. The annual fee goes toward (minimally) BOK itself, and the rest to your registration with ASA, including some unspecified insurance, and if you are very lucky, promise to behave yourself, and get your money in on time, a little plastic card. £42.50 by the end of January PLEASE. BOK has to submit your name to the ASA for registration. If you have not paid in time, the list will go in without your name, and you will have to apply for registration again – causing both you and the club unnecessary form filling, administration and time wasting. It is a condition of you swimming with the squad that you pay this fee. Wendy,
I do not know if it is quite sunny yet where you are, but you will no doubt be pleased to know it has been fairly brisk around here.
In your absence, we have managed to persist – nobbut just. Please return asap.
Until then, you should know that the Faulty flipper has reached another instansiation. It is alive and kicking and . . hopeful. I think the modern word is aspirational, at least until the next election.
I need you. I know you are modest and unassuming and probably fairly indolent, but I also know you are good for the occasional sprint. Please, in your idle moments between sangrias, give a thought to those back home weeping and shivering in the cold. Give me a contribution. It may be a stern word as to the need to complete, or a rasping diatribe on the need to pay your subs. It can be anything you like,
You may think your word counts for nothing, but you would be mistaken. We were desperately looking for grown ups in the squad this evening, and the black spot was passed hither and yon without finding a proper home. You were not here. You are our full stop – the place where the nonsense goes no further.
Again, we need you.
–
David Swarbrick – dswarb@gmail.com / ds@lawindexpro.co.uk – 0795 457 992 +44(0)1484 717380
lawindexpro.co.uk – swarb.co.uk – faultyflipper.co.uk
Our early morning swim sessions are to re-start after several months’ absence. The exact form and starting point are not yet made known to us, but the best guess so far is at we swim Tuesday as before at 5:30 am, and on Thursday at 5:45am. The Tuesday swims should be a fully coached session, and the Thursday more make it up as you go – but only 45 mins. Progress, please, ASAP. I need this. |
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