Kitchener Waterloo Fighting Koalas

Saturday, April 17, 2010

Saturday WLU pool session.

Today we were back to WLU pool for our Saturday swim session which yours truly coached! Good turnout for my small but constantly growing club! The workout was 4x50m warm up, 4x25m catch up with kick board - one arm, 4x25m catch up with kick board - both arms, 4x25m swim, 4x25m board between legs, 4x25m as 25m breathe every 3 strokes, 25m 5 strokes, 25m 7 strokes, 25m 9 strokes, 100 pull, 25m/50m/75m/100m/75m/50m/25m, 8x25m 1/2 length fast 1/2 easy, 200 easy cool down. Good workout for the swimmers and for me to watch them and do some corrections and make suggestions for them. One thing I keep talking to them about is being efficient whether in the water, on the bike or running. When we get tired a lot of time our form is the first thing to suffer and we work that much harder. I said to one swimmer today that I could tell her arms were getting tired and she agreed. I then suggested she keep her elbows high and not let them drop and keep her form because no matter what, we are going to get tired! No sense making it worse having to fight bad form which could lead to an injury.
I had one new person come out that was interested in joining the club and after the swim we sat down to talk and go over everything and he is signing up! The KW Fighting Koalas has grown again!!

Thursday, April 15, 2010

Weather is getting nice again!

Weather is getting nice again so you know what that means? No not yard work, biking!! Yesterday I did a 50km ride around noon time. Tricky little south-east wind but not too bad. Coming back from Wellesley was a little slower but I think the wind shifted a bit before I made it home. Good ride. Tried to pick up the pace a little bit earlier in ride and I noticed my heart rate was mostly in the upper level of my aerobic threshold. I think I was a little tired still from a late Monday night.
Then it was the Koalas bike practise at 6:30pm. Beautiful night for more biking although it was a tad smelly! A farmer decided it was a good day to spread some manure onto his fields and it was terrible bad...phew. The practise went very well. We did one-legged drills, some super spins, sub-max tempo laps and finally three hill repeats. For the hill repeats the two ladies were talking a wee bit of smack to each other for the title Queen of the Hill! All in fun but maybe in a couple of weeks I will get them to race up the hill?
Afterwards, three of us went for a little after practise refreshment to wash down all the road riding. Nice way to end the day!

Tuesday, April 13, 2010

Koala Tuesday

Today was back to the pool and three other Koalas joined me for the noon swim. I was tired after going to the Bluejays home opener last night and not getting to bed til midnight and then having to get up at 5am...blah. But I actually felt pretty good in the pool. The main set was 12x50m on 1:02, 10x50m on 0:58, then 8x50m on 0:52. Two of us did this set, the other two did a diffrent set and did very well. Tuesday and Thursdays are usually long course and when I got into a groove at one point it was nice to keep going and not have to flip turn!
Then tonight at 6:30pm was the run practise. Three Koalas showed up to run and they all get gold stars! I'm hoping more of the members come out for this practise in the future because the ones that have been coming out are enjoying the workouts (at least that what they tell me).
In between the practises I was hard at work getting the newsletter out and putting together training plans for three members. Still have one more to finish and I am running out of steam here tonight so I think it best that I finish it tomorrow after a few morning coffees!!

Monday, April 12, 2010

MRI completed on my knee today

MRI completed on my knee today! Pretty simple deal, lay down and they start the machine up and about 20 minutes I was done. Now I wait another seven to ten days for the images to go to the doctor. Then he decides whether or not I need surgery (most likely scoping) and when that is. Wait, wait, wait. I hope I will be able to run this summer at least. I can still swim and bike just fine, just no running.

Sunday, April 11, 2010

The Masters

Ok this post has nothing to do with triathlons but i got home today in time to watch the last 6-7 holes of The Masters. For the last few years CBS has laid it on pretty thick which made it hard for me to watch. But the Tiger factor was always lurking, you never knew when he was going to strike and CBS played up to that way too much. This year after the Tigergate, CBS toned it way down and alas, along came Phil Mickelson. The golf he played this weekend was by far some of the most inspired, most emotional golfing I have ever witnessed! Tiger captured my imagination but Mickelson captured my heart! This is why I love sports, for these moments when emotions, heart and skill all come together to make something beautiful and memorial. Thank you Phil Mickelson for showing us (and I think Tiger) in how to be a true champion!