#healthyeverafter

[merdumgiriz]

Motivasyon😊 Bilinen üzre bir ayda 6 kilo verdim. Taşıkardiden sebep sağlıklı yaşamak için çok genç olmadığımı farkettim😊 Diyet ve spor tavsiyedir. Self-motivation Lost 6 kilos in a month due to a heart problem,i realized i am not so young to Live unhealthy. #motivation#motivasyon#kendinikalkındır#behealthy#sağlık#gym#diyet#spor#taşıkardi#cartoon#şişkopatates#healthyeverafter#losesomeweight#heartproblems

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What a beautiful venue for a triathlon. Mountain lake water was clear. Winding rural roads on bike; wooded flat roads for run.

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Transition area, everyone setting up in the early morning before the race. Sun starting to rise above the mountain ridge.

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An hour or so to go before the race starts.

Perfect weather.

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And it's done. =)

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Trained 1.25 hrs in the pool today.

2x 50m warmup

6x 50m hip float drills

5x 50m one-arm drills

5x 50m catchup drills

4x 50m fist drills

2x 50m fingertip drag drills

1x 50m kick drill

8x 100m focused on good form

I could have gone longer -- I was feeling great -- but I decided to call it a day rather than risk over-fatigue or injury.

Once again, so glad I had the lessons with Marty this week. I feel pretty confident that I'll finish the swim phase of the triathlon in good time and without tiring myself too much before the bike and run.

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Swim notes

I printed out my notes from Marty and slipped them into a plastic sleeve so that I can set them up at the end of the swim lane.

Workout structure

A few lengths easy with breaks as needed

Run through several drills as 25s/50s with breaks

Short rest then do repeats of 50s/100s to begin thinking good form and minimizing rest

Drills

1 arm drill*

catchup drill*

fist (Superman) drill*

fingertip drag

hip float

Powerstroke

doggy paddle*

* high-elbow-catch technique drills

Tips:

head down to keep hips up/body position level

extend hand in front of shoulder rather than head

pull more under the shoulder or slightly outside the line of body rather than under

Allow some knee bend when kicking

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Finished an early morning, one-hour coaching session with Marty Gaal at the Triangle Aquatic Center.

After a few weeks in the pool, I'm still not able to finish more than one or two laps without a rest. I was growing concerned that the swimming phase might technically kill the race, either through exhaust or pushing me past the 2.5 hr limit. Taking advice from a co-worker, I reached out to Marty for a 1-on-1 coaching session. So glad I did.

One thing was immediately clear: techniques have *dramatically* changed in the last twenty years. Basically, I need to "unlearn" most of what I was taught (and taught others). However, after only 20 mins of correction from Marty, I was swimming further, with relatively little effort. The difference was night and day.

I feel so much more confident now. If I practice what I've learned today, swimming might even turn into my strongest event.

If you're interested in learning more about Marty and his services, check out his web site, One Step Beyond.