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Ande's Swimming Blog

Sat Aug 20th, 2011 Postal 10k

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Sat Aug 20th, 2011

Just swam a Postal 10k

I felt I was in pretty good shape this summer with all the doubles I've done. Larry and a few of the swimmers on Longhorn wanted to do the postal 5k's & 10ks. So a while back I looked at the distance records
The NR for M45-49 was
10K Postal James Stewart 2004 2:13:47.24
so I did the math, that time is averaging 1:20.27 per 100. I thought I might be able to go faster. So a few weeks ago I decided to give it a shot. I picked up my training, did several doubles then rested Th & Fr. I shaved & even shaved my head, plus asked the swim center to drop to pool temp a few degrees. they usually keep it around 80 and think it was 76 or 77 on Sat.


Today I went 2:13:43.48! & barely broke the NR in my age group.

there's a pic of my split sheet in my FB photo album called "swimming"

My Splits Were:

00100 0:01:13.4
00400 0:05:08.0
00800 0:10:16.1
01000 0:12.48.2

01500 0:19:09.9
01600 0:20:25.8 10:09.7

02000 0:25:28.1 12:39.9
02400 0:30:31.1 10:05.3

03000 0:38:05.0 12:39.2 18:55.1
03200 0:40:35.0 10:03.9

04000 0:50:45.9 12:40.9 10:10.9
04500 0:57:10.3 19:05.3
04800 1:01:00.1 10:14.2

05000 1:03:36.4 12:50.5
05100 1:04:54.5

05600 1:12:02.4 11:02.3

06000 1:17:21.0 13:44.6 20:10.70
06400 1:22.49.8 10:47.4

07000 1:30:57.2 13:36.2
07200 1:33:37.5 10:47.7
07500 1:37:34.5 20:13.5

08000 1:44:53.3 13:56.1 11:15.8
08800 1:56:07.0 11:13.7

09000 1:59:01.0 14:07.7 21:26.5
09600 2:07.58.8 11:51.8

10000 2:13:43.48 14:42.4

Splits by 800, 1000, & 1500:

800
10:16.1 10:09.7 10:05.3 10:03.9 10:10.9 10:14.2
11:02.3 10:47.4 10:47.7 11:15.8 11:13.7 11:51.8

1000
12.48.2 12:39.9 12:39.2 12:40.9 12:50.5
13:44.6 13:36.2 13:56.1 14:07.7 14:42.4

1500
19:09.9 18:55.1 19:05.3
20:10.7 20:13.5 21:26.5


I spent around 2 minutes & 30 seconds on breaks.

I dove in at 7:00 am and swam long smooth and easy. I went 5100 before taking my first break at around 65 minutes, in hind sight, I swam the 1st 5k too hard and waited to long before taking my first break to hydrade and fuel up. I rested around 30 seconds then took off attempting to do 400's on 5:20, think I made 2 or 3 then fell off the pace.

I tried to stay steady and stay on pace but felt pretty certain I started off too strong. I started struggling around 7k, Thinking, I swam a really good 5k, why not get out and be done?
Around 9k I started getting calf cramps.
That last 1k really hurt and my last 100 was horrible. I kept my eye on the clock the whole way, knew I was close, and sloppily sprinted my last 25 touching the wall in 2 hours 13 minutes & 43 seconds, just under the record.

When I finished I was truly exhausted.
I hugged the wall for around 5 minutes.
Swam an easy 100.
hugged the wall longer.
Swam another easy 100.
Around 15 minutes later I crawled out of the pool, feeling exhausted and sore. My calves kept cramping, I could barely walk. So I sat down. Ed brought me a my vitamin water and a gu, Whitney gave me a powdered drink. I felt so terrible and for a while thought I needed to go the the hospital but after 45 minutes felt a little better. I needed to get home, we were driving my daughter to to Lubbock. I thought I'd get home by 10 but really underestimated how awful I'd feel after the swim.

I felt terrible, was exhausted, sweating & shaking, my calves and biceps started cramping at 9k and were still cramping hrs later. My calves hurt Saturday, Sunday & Monday. I forgot to shave my face before the swim and my stubble tore up the skin on my right delt. I had blister on base on my left index finger where my thumb kept hitting it. My left bicep had a rub spot from streamlining against my stubbly head.

I was thrilled to break the 10k record, especially since I also broke a 50 free record in Mens 45 - 49. I'm not a D man. The 10k was a crazy diversion for me, a personal challenge, and at this point, I am done with D and back to training for 50s to 400s.

Looking back, I'd:
1) shave my face just before the swim,
2) start out at an easier pace
3) take my first break sooner & then follow a preplanned schedule, like:
Maybe at 2.5, 3, or 4k then every 1k after that and
4) figure out what the ideal liquids and fuel are.

10k is a loooooong way and I doubt I'll do another one anytime soon.

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Updated August 24th, 2011 at 03:20 PM by ande

Categories
Masters Swim Meets / Events

Comments

  1. scyfreestyler's Avatar
    Well congratulations on the NR!

    This might be the shortest blog entry I've ever seen from you. Hope you can recover quickly.
  2. The Fortress's Avatar
    Congrats on the NR! That is a very very long way. Look forward to a more detailed report. Feel better.
  3. pwb's Avatar
    Awesome, dude, simply awesome.
  4. Couroboros's Avatar
    Wow. Congratulations!

    But feel better, too! (And that guy's right, this is the shortest entry I've ever seen in your blog)
  5. Kurt Dickson's Avatar
    Excellent work...I hadn't remembered the 10K hurting that bad until I just did 2 in 10 days. My open water, I died with 1 mile to go (3rd closest I've ever come to drowning) and a few days ago in the 85 degree pool, I died 2000 out . You thrashed me by a couple minutes...now hopefully the dream killers (Shaffer and Erwin) don't decide to play.
  6. Chris Stevenson's Avatar
    The NR in my age group
    men's 45 49 was 2:13:47.27 and*
    I went 2:13.43.48
    SO glad you were on the "right" side of that record, as bad as it hurt, it would have been so much worse to go all that way and come up 4 sec short.

    Congratulations, excellent job. What did you end up doing for hydration and refueling?

    I do have a story related to a pool 10K. It was college spring training, the pool was set up long course and I was swimming with the distance group. The coach gave us a 10K for time. Moans and groans, of course...then Tim Shea (a 200 flyer from DE) asked if he could do only an 8K if he did it all fly. So that's what he did, which I think is even crazier than a 10K...
  7. ande's Avatar
    Hey scyfreestyler

    Thank you, it was a very short blog entry
    it was a copy of a text I sent to a few friends.
    I went back and edited it.
    I'm starting to recover. It hurt much worse than I remember.
  8. ande's Avatar
    Quote Originally Posted by The Fortress
    Congrats on the NR! That is a very very long way. Look forward to a more detailed report. Feel better.
    Thank you Leslie,
    It is a very very long way
    I just added more details and I'm starting to feel better.
  9. ande's Avatar
    Quote Originally Posted by pwb
    Awesome, dude, simply awesome.
    Thank you Patrick
    Hook em

    ande
  10. ande's Avatar
    Quote Originally Posted by Couroboros
    Wow. Congratulations!
    But feel better, too! (And that guy's right, this is the shortest entry I've ever seen in your blog)
    Hey Couro
    Thanks buddy,
    hope you're training's going great
  11. ande's Avatar
    Quote Originally Posted by Kurt Dickson
    Excellent work...I hadn't remembered the 10K hurting that bad until I just did 2 in 10 days. My open water, I died with 1 mile to go (3rd closest I've ever come to drowning) and a few days ago in the 85 degree pool, I died 2000 out . You thrashed me by a couple minutes...now hopefully the dream killers (Shaffer and Erwin) don't decide to play.
    Thank you Kurt, 2 10k's in 10 days!?!
    you is crazy, especially in an 85 degree pool. that would have put me in the hospital or the morgue. There are several really good guys who could knock that record way down to where it should be like 2:02 or 3 or 4.
    It's weird it isn't faster.
    the M50-54 10K Postal Record is:
    Jim McConica 2004 2:05:55.37 & the
    M55-59 Record is Jim McConica 2006 2:10:48.23

    Maybe fast guys haven't done it or maybe something went wrong when they did.

    It's challenging to balance family & work with training enough to swim a decent 10k.
    To really prepare, I think I'd need to do 6, 7, or 8k 6x/wk for several months.
    which reminds me of [ame="http://www.usms.org/forums/showthread.php?t=18358"]A Workout ate my Marriage[/ame]
  12. ande's Avatar
    Quote Originally Posted by Chris Stevenson
    SO glad you were on the "right" side of that record, as bad as it hurt, it would have been so much worse to go all that way and come up 4 sec short.

    Congratulations, excellent job. What did you end up doing for hydration and refueling?

    I do have a story related to a pool 10K. It was college spring training, the pool was set up long course and I was swimming with the distance group. The coach gave us a 10K for time. Moans and groans, of course...then Tim Shea (a 200 flyer from DE) asked if he could do only an 8K if he did it all fly. So that's what he did, which I think is even crazier than a 10K...
    Thank you Chris,

    I am really happy I touched on the right side of that record, but I was failing fast.

    on fuel and hydration:
    before I started: I drank a couple sparkling waters, a vitamin water, ate several Smarties Candies (main ingredient is dextrose which is glucose) plus I had 1 or 2 [ame="http://www.amazon.com/gp/product/B000A2BCJG?ie=UTF8&tag=ifsande-20&linkCode=xm2&camp=1789&creativeASIN=030746363X "]Tangerine PowerBar Energy Gel[/ame]
    I put 4 gels & 3 Vitamin waters on deck by my lane.

    I think I could go faster with better pacing, more and sooner breaks, and better fueling and hydration. I think the most important part of the equation is doing much more training to really be ready, but I don't want or plan to swim another for a long time.

    Can't even imagine doing 8k fly. I'd need to put long streamline pauses after each stroke.
    Updated August 24th, 2011 at 02:27 PM by ande