The Immersion Process: Getting Into It

On Wednesday, I attended a lecture on swimming with our coach Sheila Taormina.

On Friday, we enjoyed a 2-hour ‘Call The Suit’ pool session. This included instruction, correction of strokes, swim drills and video capture. With Sheila’s encouraging approach and our open-mindedness, we allowed ourselves to feel the watery. I must admit that having fun was a new aspect of the swim training equation. We learnt to analyse and focus on one thing to improve at a time.

On Saturday morning, I supplemented my pool session immediately with an open-water session with six others at the beach opposite Big Splash@ East Coast. We learn to go around buoys, sighting (forward then head turn for breathing), drafting in a pack, taking turns to lead, and some drills (Weissmuller/Tarzan drills). David Greenfield of Elite Customs reminded us that muscle memory takes place in 23 days through repetition.

What I learnt from my session were:

1)    I can and will enjoy swimming in the future. Always begin with a proper streamlining posture.

2)    Specific drills must be done in order to correct ineffective and inefficient strokes.

3)    Focus on high elbow pulls.

4)    Feel the water at the pals, wrist and forearms.

5)    Form vortices (whirlpools) with sculling drills, as well as with a good high pull.

6)    Press palms against the water upon completion of the pull.

7)    Use swimming bands to practice on land; linear return at completion of stroke (not simulate the overhead return).

8)    Watch videos of the best swimmers and remind ourselves of the high elbow pull, and feel of the water.

9)    Eliminate gliding as it adds time to the stroke. Stroke X Rate = Speed.

10) Coaching well leads to heightened self-awareness and motivation to progress and improve.

Photo-credit: Edwin Low of Elite Customs (Sheila interviewed by MediaCorp Radio 938 Live in 'A Slice of Life')

10 Steps Forward to Better Running Results

One of my colleagues was startled to see a runner, barefoot, running in the Central Business district (CBD). I assured her that this would be a common sight since runners are beginning to embrace the unshod revolution/evolution. However, barefoot runner is not for everybody. Enthusiastic barefoot-naked runners have been known to earn injuries including fractures to their toes and forefoot. Ease in gradually if you intend to take the natural style of running as you are activating latent muscles spread over 26 bones.

Here are pointers for those doing their first few distance races, from 10K to the full marathon.

1)    Measure your training efforts with heart rate, cadence, distance and Rate of Perceived Exertion (RPE).

2)    Invest in a heart-rate monitor, and if possible, a watch with GPS capabilities. Focus on Zone 2-3 heart rates and stick with it with discipline.

3)    Run, at least, three times a week. Do one long run, and two shorter ones (Example: 21K, 10K & 10K).

4)    Consistency is the key. Stick to regular running sessions.

5)    Vary your surfaces, including sand, road, grass and off-road (cross-country). These work different muscle groups of your legs and feet.

6)    Include strength work: run on hilly courses. A short hill will do: just charge up slowly and accelerate at the last one-third near the top of the hill. Lean forward as you ascent, and avoid accelerating downhill.

7)    Include speed work: run intervals on track or a route that you are familiar with. 400m, 800m or 1km interval sets are preferred.

8)    Develop your core: do one or two core sessions weekly, including resistance training. Circuit training or CrossFit session are useful.

9)    Rotate shoes: never run on the same pair, especially after a long run you want the material to regain its structural integrity.

10) Wash your shoes as soon as they get stinky. Toss in a pail with washing detergent after a long run as the shoes soak up lots of moisture even after sweat wicks away.

New Balance, Vibram Five Fingers, Brooks have launched new minimalist shoes. Check them out if you are considering less supported shoes as part of your training regime. It will take many weeks before your feet become conditioned for longer distances, so take each easy with two sessions of 5-10 minutes per week to build up your feet strength. You calves will be sore after each run, so remind yourself to stretch before you cool down.

Photo-credit: BPM Sports, Running Clinic with professional triathlete/Ironman 70.3 champion Pete Jacobs.