Swimming a better butterfly

I've been working on butterfly and the other swimming strokes for years now.  What Malcolm Gladwell wrote in Outliers applies:   I need a minimum of ten thousand hours doing something to get really good at it.  I might be at 1,000 for butterfly.

Unlike the natural athlete, I have to put in pool time and watch a lot of youtube (hoping for eye->-brain->-muscle memory).  Last year, being the strongest man in the world wouldn't have helped me swim fly.  Sometimes I could swim 25 yd without feeling totally out of breath to start right away on another 25, but I'd fail to maintain my form (if you could've called it that) and momentum on the second 25 yards.  I had no idea why I was swimming well for the first 25 yards and I'm not sure I do now.  I'd made baby steps seemingly forever, with little progress for completing 50 yd of fly.  My stroke seemed to metamorphose lately.  I now often return to drills when I can't properly swim full stroke, because Einstein was right about the definition of insanity (doing the same thing and expecting different results).

My 45-60 minute workout begins with 8-12 minutes of freestyle, many laps flutter kicking, +/-200 yd dolphin kick with a snorkel, 4-8 laps dolphin kick with arms at my side, 200 yd stone skipper drill, 200-400 yd of one arm fly and 200 yd of one arm fly mixed with full stroke.  I'll toss in maybe 50-100 yd of backstroke and 100 yd of breaststroke here and there to mix it up.  I dolphin kick with fast, medium and slow tempos.  I want to feel myself move forward during both the flexion and extension phases of the dolphin kick.  Before I swim full stroke for 25 yd I want to feel good about the timing between the dolphin kick and the pull phase during the drills.  I want to time my breathing so that I've expelled maximally coming up for a breath.  I want my head to rise only enough for the breath.  I want my fly to have maximum forward motion with only as much vertical motion as necessary.

Less is more?  Less speed helps me feel the rhythm of the stroke and know where I am when I begin the arm pull.

Having other people in the pool swimming causes less distraction now.  I might watch a few people swim and think, I used to swim that badly.  Then I think, do I still swim badly, but just a better badly?  I swim OK, now--I know I do.  I used to get in the pool and jealously wince as a better swimmer cruised through the water.  Most of the time, I'm now that better swimmer.  Better swimmers still abound, but I don't let them distract me from my workout.

I don't see the point of swimming freestyle for 45 minutes--it's dreadfully and fatally boring.  The people who do that--what are they like?

December 16, 2017.  The "Aha" moments now are little "aha"s.  It has taken 'til now for me to see the benefit of letting my hips "pop" up after recovering the hands.  If they pop up (or could it be forward?) they can drive my hands and chest forward.  I have to be mindful of letting them pop during dolphin kicking laps and stone skipper laps.  And it's so easy to neglect actively extending the hips after the recovery.  All my body parts are a team.  Now, if the team captain can get them to act on time, maybe it gets easier.

Route suggestion: from Quinault to Aberdeen

About seven miles after passing through Humptulips, a sign announces YOUMANS ROAD with an arrow pointing left.

Choices 1 and 2.  2.Take YOUMANS ROAD to get out of fast traffic.  At the next junction you can choose to turn left at the Hoquiam-Wishkah Road or continue straight on the East Hoquiam Road.  Weekdays, you'll probably see large logging trucks on the Wishkah Road--I have never seen one on the East Hoquiam Road any day of the week, but it is very roughly surfaced--it's horrible.

Idiot drivers and/or their passengers have screamed and honked at me on the Wishkah Road, but never on the East Hoquiam Road.

Choice 3.  Keep going on US 101. The shoulder is wide enough for a car to park and is very smooth during riding season. Traffic depends on the season, day of the week and the time of day.

Warm showers profile pictures

The point of a bike tour if you won't live without?

Really and truly, what is the point of traveling by bicycle if you won't endure living without all the luxuries of home?  What does bike touring mean to you?  Is it seeing places at a slower than automobile pace and getting a little closer to living on the bare minimum?  Is it a test of how much you can mimic your home setting while rolling on two wheels?  I've presented a few things to think about here.

Two days ago my guest (Mr X) told me at 3:00 PM that he'd be staying in Montesano, which is only 10 miles away.  I suggested he just ride to Aberdeen.  He said he hadn't ridden his bicycle for a while and that he had heavy gear.  When he came to my door, his kit looked bulky, but I hadn't been weighing anyone's kit up to this morning.  I weighed the bike.

Today, after he loaded his 37 pound bicycle, I placed first the front tire, and then the rear tire on my scale.  47+98=145 lb.  108 pounds of camping gear.  This is the second cyclist in two weeks with too much camping gear.  On his last tour of foreign lands, he stopped his trip in Kazakhstan because of severe knee pain--same gear.  Well, of course!  What's in the bags?  I didn't pry, but I did eventually see a laptop computer, a nine ounce language translator for Japanese to/from any number of other languages, a carton of ramen noodles and an MSR alpine multifuel stove.  How can you even keep track of all the gear you're carrying?  What is it like to pedal up a hill with that load?  What kind of brakes can stop 145 pounds plus your own body weight of 160#?  Disc brakes, for certain, but he doesn't have them.  I can see him descending some big hills on the Oregon 101 and trying to stop that thing.

37 pound bicycle with 108 pounds of camping gear.  Handlebar bag (not visible) is part of that.

That spare Schwalbe Marathon Plus tire weighs 980gm 2 lb. 2 oz. 

I lifted that light blue backpack atop the rear rack--it felt like 30-35 lb.

The other heavily laden cyclist had broken a chain three months ago crossing Canada.  Then she broke a second chain on the way to my house--after sending 10 kg home.  She pushed her bike up the 300' hill to my house. Her gear also looked like a mountain.  Would she have broken a chain if she'd had only 20kg of gear?  Nope.

A Frenchman coming through fit all his gear into four panniers, a medium dry bag and a front bag--well done, Swann!  See him below:

The kickstand won't hold the bike--it'll go to a landfill soon.  I gave him the yellow cord that keeps his front wheel from pivoting away.  He got lucky when his MSR canister stove died just before getting to my house.  I gave him a 12 gm alcohol stove, a 12 gm fuel bottle, a 20 gm windscreen (aluminum foil) and 300 ml of fuel.  We lightened his load by 5 oz. significant for the cooking system, but without great impact on the big picture.  I haven't tried to take over people's gear choices, but will make suggestions when the need arises.

What are they thinking?  Do they have something to prove?  No wonder they cover so few miles per day.  I would never take such weight without an electric motor to help me up the hills, etc.  But that kind of weight would go on a trailer rather than on my bike.  When I rode the Pacific Coast Hwy in 1981, I had 40 lb. on my 23 lb. bike, between rear panniers and a front bag, and that was awkward and dangerous at times.

These people desperately need someone to tell them, "you're the dumbest ass-cyclist in the galaxy if you take all that stuff!"

All the information on the Internet and these people could find nothing on lightweight bike touring?  I'm shocked, absolutely shocked that this could happen.

These people are capable of intelligence.  "capable" is the operating word.  Come on!

Should I demand that my next guest submit a gear list and justify each piece?

Bottom line:  I can backpack the Pacific Crest Trail with 18 lb. of gear--pack plus camping stuff.  I'd need 2-4 lb. of extra gear (tools) to go on a bike tour.  Take your emotional baggage along if you must, but leave the laptop computer, the French press and coffee grinder, the alpine camp stove, the car camping mattress and the mountaineering tent, etc.  Don't take a hammock if you're not going to sleep in it at night.  All that physical stuff is what you're trying to escape, when you travel.  Take enough to be safe and comfortable, but not too comfy.  Less is more.  Lighter is safer.

Bike Friday Pakit review

• Bike Friday Pakit review

I bought the Pakit from Bike Friday (BF) in a kickstarter campaign.  Its attractions include:  fast, compact fold.  Available motor upgrade for additional $900.  Multiple drivetrain options, including single speed chain all the way to 11 speed Alfine internal gear hub with Gates Carbon belt drive.

The fitting of the bicycle:  They asked my inseam, height and if I liked to ride casual, aggressive or in between.  ON the last question, I answered in-between because I'm no longer the speed animal I used to be.  When the bike arrived, the handlebars were too close to me and I felt inefficient in the more upright position.  The handlebars are OK, but have only one position and the grips are far too small for normal sized hands.  Better to ask about a bike that fit well and try to emulate that fit.

I bought mine with fenders by Planet Bike.  The back fender fit well, but the front needed more work.  The front fender on the Pakit with the bracket installed between the fork and the brake left only 1-2 mm clearance above the tire catching leaves/other debris--I remounted the fender *behind* the fork>a better fit but the mud flap still rides only 20 mm above the ground. The flap may go to my spare parts bin. This Planet Bike front fender looks like one made for recumbents, with the front part cut off.

The fender mounting bracket might need a bend to work more effectively.

This photo doesn't quite show the tight fit of the fender.

POOR FENDER FIT.  Orientation of the photo:  I have the bike up, its front wheel directly above its back wheel, and viewing the area between the brake and the fork.  You can see part of a quarter wedged between the fender bracket and the tire.  The tire rubbed against the fender bracket after riding over a few bumps and wet leaves brought up by the tire did get caught up here.

It fit well for transport in my car trunk and in a Carlton suitcase (similar to Samsonite F'lite) for air transport.

The WTB Volt saddle lacked comfort for me.  I replaced it with my Brooks B17.

Pluses:

1. The Shimano Alfine 11 speed internally geared hub was delightful to use.
2. The Gates Carbon Belt Drive was really quiet.  It picked up very little dirt.
3. The e-assist effectively flattened a 25% grade.
4. The folding pedal is great.  grips, folds easily.
5. The ride is very smooth.  Everything fits well.
6. Good paint job.

Minuses:

• The gap between first and 2nd gear is big.  Picture going from 2nd to 1st gear and finding you need to spin fast.
• Expensive, but until supply and demand achieves a more favorable balance, one either waits or pays.
• The grip on the handlebar fits small hands, only.
• The handlebar has only one position. If the grip fit my hand better, maybe one would suffice.
• The rear rack fit well, but normal panniers will scrape the ground on turns due to its low height.
• Battery placement for e-assisted bikes, as shipped, under the seat, attached to the seat post.  I relocated the battery bag to the main frame tube, closer to the front wheel which has the motor.  Front mounting the battery helps with traction.  
• Not any 16" tubes/tires will fit.  Those with 349 mm bead diameter fit.
• The little rubber caps on the stand came off as my heels grazed them in the pedal stroke.  I replaced them with clear tubing.  4th photo below
• If you have a bike with a saddle you love, think about how little time it actually takes to move it to this bike.  If you don't then try the saddle that came with your BF.  I give a comfort rating for the WTB Volt that came with the bike a 0/4 (4 being best)
• Front fender fit is poor

Quality issues:

1. The electric motor system is sold with two Ligo 98wH batteries.  After a week of use, the system shut down whenever I wanted power.  Email exchanges with Justin at Grin Technologies in Canada established that the system would only run properly with three batteries.  BF had no idea until I told them.  I hope they sell this e-assist system with three batteries now.
2. The hinge below the bottom bracket creaked.   To find that, I sprayed all possible points of movement, including the belt drive, with silicone spray and WD-40.  The bolt on the hinge loosened with casual riding allowing the bike to wobble crazily--two 5 mm hex keys brought it back together.  BF advised use of Loctite red on that bolt.  Some might prefer to acquire their bike through a local bike shop.  
3. The front fender, mounted on the front side of the fork and behind the brake, didn't really fit.  The mounting bracket rubbed on the tire and the mudflap was really close to the ground.  Since the fender was too long to be mounted on the back side of the fork, I'll need to shorten the fender and either relocate the mounting bracket or the mudflap possibly requiring filing, drilling and riveting work to allow mounting the fender properly.  This is a severe quality issue, if it requires me working on the fender.  If the fork were longer, would it require brakes with longer arms?
4. The end of the rack contacted the ground if you didn't take care to lift the bike during the folding process.  That's not a cheap rack.

Delivery issues:

1. It was supposed to be ready in March.  No one called or emailed re: completion of the bicycle .  I called them near the end of May and drove down to pick it up.
2. I didn't get a refund on shipping for picking up the bike at the factory, until long after I took the bike home.
3. I felt like I was hustled out when I picked up my bike.  I would have preferred a short ride to ensure that all systems were go--I would have discovered the problem with the fender misfit.

One black rubber end cover for the stand flew off  into bushes near my patio.  I replaced them with clear tubing.

The bike with the rear half folded under and forward.

Cycling Southbound from Aberdeen

Where do you go from here ?

You could take Highway 101 for 25 miles to Raymond, with hills, fast traffic and risk of death by logging truck, 

Biking to Raymond on the 101

but I'd go to Westport and ride south from there.  ... passing lanes and wide shoulders for 99.9% of the way.  Cars move left to avoid you.  

Riders who brought way too much gear should consider taking Highway 105 to Westport--by bus, to bypass fast traffic, five long rolling hills and two narrow bridges requiring special care.

Biking from Aberdeen to Twin Harbors State Park on the 105

Take the number 70 bus for $1.00 from the Aberdeen transit center to the Westport Park'n'Ride, near Twin Harbors State Park, reducing the extra distance to 5 miles.

The road from Twin Harbors State Park is flat with little traffic and has great ocean views.  

Just south of the State Park, turning right on Chester Avenue and following it south will keep you out of fast traffic for another mile. 

After that, turning left on Schmid Road, and staying to the left as you go south, takes you on a rustic journey through the cranberry farms of Grays Harbor County.  After that, you'll enjoy great ocean views and great roads.

ADDENDUM:
Oct 1, 2017.  Yesterday, I biked from the Westport Park'n'Ride to Bruceport County Park and Campground. Much of the road from the cranberry farms to Raymond has fresh chipseal (rough).  From Dexter by the Sea to Raymond, the shoulder mostly disappears.   You can ride in the smoother right car track, keeping an eye on your mirror so you can move a few inches right when cars begin to overtake you, or just stay in the track if oncoming traffic dictates that strategy.  This route is really flat and makes sense if you overloaded your bike beyond reason and want/need to avoid riding up/down the hills mentioned above.  The County campground hadhot showers.  My bike is 31 lb with fenders, front & rear racks and a Brooks B17 leather saddle and my camping kit is 30 lb (I could drop 1-3 lb after I critically assess my kit).  Food and water added 5 lb. for a total loaded bike weight of 66 lb.  

Today, I rode from Raymond to Aberdeen on US 101.  While it included several long hills, the shoulders were much more generous with less debris and the road smoother (for now).  Motor vehicle traffic frequently gave me a very wide berth.  From Aberdeen to Artic, the shoulder was 3-5' (1-1.5m) wide.  After Artic, the shoulder widened to 9-10'  (3.3m) all the way to Raymond except for some narrowing at bridges and where the road had a passing lane.  Where Grays Harbor County ends and Pacific County begins, the shoulder includes a series of "wake up" trenches right next to the traffic lane--I felt safer for that.  Climbing the hills require patience and low gears, but the descents are thrilling.  US 101 is my choice for getting to Raymond from Aberdeen.  When road conditions warrant, I'll change this blog post.

I do recommend ultra-bright flashing tail lights and highly visible clothing for these and all roads.  Roll on!

a Butterfly stroke transcendent moment--an "A-ha!" moment?

An "A-ha!" moment?  Maybe it was just a transient moment.

I warmed with 150 yd of freestyle, 200 yd of flutter kick, some one arm skating freestyle drilling (~200 yd) more freestyle and began butterfly drills.

First dolphin kick drills breathing every other kick, at first angling up to ensure that I got my mouth above the surface to breathe, and eventually letting myself go forward naturally to rise for a breath.  In effect, reducing the up and down motion, making the dolphin kick stretch in the direction of motion.  Surprisingly, I could breathe just as well.

Second, stone skipper drills (fly stroke, arms in the water with recovery under water), trying the same strategy.  Keeping my head in neutral position until it broke the water surface--only then extending my neck to bring my mouth out to breathe.  Timing emergence of my head later in relation to the pull by the hands. In my version of this drill my hands/arms remain submerged. I concentrated on having my torso horizontal for the propulsive phase of the pull.  The object is to raise the level of the dolphin kick to allow my head to emerge and sneak in a breath while still propelling myself forward.  Instead of climbing up for a breath, I was maintaining an undulating form and breathing during that phase of the stroke when executing the pull.  I most likely have this completely wrong about the timing of the breath.  It feels right for me but I should watch fly races in the Olympic games. 

Third, one arm fly drills, emphasizing undulation and forward movement.  Breathing deep during the arm pull, not at the beginning of the arm pull.  Doing the drill like a human mimicking a swimming snake.

Fourth, during all drills, not worrying so much about getting the breath. 

One issue on which I have no clarity is how sometimes, when taking a breath, a wave of water would greet my open mouth, not only depriving me of air, but also a ready entrant to my windpipe.  Requires further study.

The other "A-ha!" moment came for my freestyle stroke, when I figured how to breathe as well on the left as on the right.  I didn't have my head angled for breathing on the left as for the right.  It just takes a few thousand hours of in the water to figure these things out. 

How many hours?  I didn't keep records of my pool sessions.  Conservatively guessing 150 sessions a year for 15 years at an hour per session gives a total of 2250 hours.  Not 10,000 hours, but enough to start getting a few things right.  Maybe.

Butterfly stroke:Two steps forward, three back

How I do progress slowly in swimming butterfly!  Keith Lile says my hips need to rise after my hands re-enter the water.  Where are my hips before my arms begin the trip forward over the water?  The stroke has so many components that need doing right at the right time.

In the clip above, at 26 seconds I start swimming a length of butterfly.  Shot with Panasonic Lumix TS30.

The only clue I have on my technique:  How do I feel: like I'm moving forward through the water, or do I feel like I'm floundering up and down trying to catch air?  I felt pretty good after swimming for that clip above.

Note to self: 

1. Practice dolphin kick with hands at my side and strive to move forward and try to understand what effect letting my hips rise has on forward motion.
2. Keep the hands gentle and soft after re-entry--keep them near the water surface.  let the chest/head flow forward and down and get ready to rise!
3. Put in a good effort for the 2nd kick after the hands re-enter the water. It has to get me up to breathe and to keep my hands clear of the water during the recovery.  That means pre-load myself by extending the hips after the recovery kick.
4. REMEMBER, this is a rhythm stroke.  Establish a rhythm before pushing off.  

"Paddle the Shores" 2017

Event
"Paddle the Shores" at Ocean Shores, Washington.
The 6 mile boat race.  Jon and I each in our OC1 canoes.  After the midpoint of the race while paddling next to Jon Harwood, I looked behind us and saw Bob Rhoades in his racing shell gaining ground on us.  I said to Jon, " let's cut him off and keep him from passing."
Jon:  Can we do that?
Me: Sure. it's a race.  We can do anything we want.
Bob began catching up to us on our right.  As we approached the safety boat parked on the right side of the canal, I also steered my boat to the right.  After Jon and I passed the safety boat, I turned around to see that Bob had capsized next to the safety boat.  I said to Jon  "let's go fish him out."  By the time we got to bob he had already made progress getting ready to right and re-enter his boat.  After the race Bob said he was navigating the canal using us as his reference point, and not using his mirror to see his boat was going to crash.
Pure evil?  You can think whatever you want.  We did have fun and Bob was a really good sport!

The 2 mile boat race 

I paddled this one with Vern in his OC2.  Eric Davidson from Tennessee had borrowed a kayak from bob Rhoades.  He had no trouble keeping up with us for about 1/2 mile but began to fade after that.  Vern and I finished in about 00:24:23.

Race timing with Webscorer

Webscorer is an app used with a smartphone or tablet to time races.  We at Soundrowers embraced the technology.  I willingly accepted it without ever having timed a race before.  The Webscorer videos misleadingly showed one person timing the races ("Oh, this is easy!").  In real life timing was a high anxiety task at the 2017 Commencement Bay race, partly related to the boats finishing very far away from the timers on the pier, such that we couldn't discern their Tyvek race numbers, provided by Todd, which I mistakenly assented to use.  We couldn't see those numbers taped flat against the boat hulls. We will never use those numbers again if Sound Rowers' stand up numbers are available.

After a near fiasco in timing the Commencement Bay race, and the Budd Inlet race, I understand timing with Webscorer.  Bev Storb saved the day at Commencement.  Timing on paper with a stopwatch requires two or three people, one to record times, another to note racer numbers and a back-up to help figure out the order in a close finish.  Timing with Webscorer also requires at least two people, one to press the time button to record a finish time as each racer finishes and another to record racer numbers.   The Webscorer advantage is that it has the names pre-attached to the bib numbers and can upload much faster after bib numbers are assigned to finish times.  I open the app, assign bibs as needed and go to the start screen, press start when the horn goes off.  For a small race, I have one other person who will record the finish sequence on paper, disregarding the times.  Larger races may require a third person to provide backup for the finish sequence.  At race end, we tag each finish time with a racer per the paper sequence notes.

The Three count for Rowing and swimming

Two days ago, I went to the sculling class at Olympia Rowing.  Instructors watched pupils on the ergometers (Concept rowing machines) and said that the power phase should take 1/3 of the time for the whole stroke.  The recovery phase should take 2/3 of the stroke time.  Short fast recoveries tend to slow the boat down.  The three count for rowing goes thus:  Count "1" for the power phase and count "2,3" for the recovery phase.

Only yesterday had I ever thought about the ratio of time for kick recovery to the time for the power phase of the flutter kick.  Should I apply the time ratio for rowing recovery:rowing power stroke to the flutter kick for backstroke and freestyle?   I already had a clue that I should slow the leg movement in dolphin kick during recovery phase.

Over the last two weeks in the swimming pool, I did drills that I hoped would improve my butterfly stroke, working on

1. staying low to breathe and 
2. not going deep when not breathing. 
3. keeping my hands close to the surface after they re-entered the water.  
4. using the dolphin kick to more directly improve forward motion rather than to help me get my head high over the water to breathe.  Kicking "back" rather than kicking "down" to the bottom of the pool.
5. using hip flexion after hand entry to "fall" down and forward. 
6. trying to time the kick after hand entry
7. beginning the hand stroke close to the water surface.
8. sucking in a good breath.

 Also, I didn't know if my feet were just going up and down during flutter kick.  They had to be kicking some water back for me to go anywhere during kick drills.  I'd often see women swimmers who'd seemingly "burn rubber" during flutter kick drills.  I had no idea how they did that.  Maybe I'd go faster if I directed more of the kick toward the back rather than to the pool bottom.  Future pool sessions with mindful kick drills will make lap swimming more interesting.

Muscle cramps

The arch of either foot cramps about 25-35 minutes into a pool workout.  Phoebe said to do toe pointing exercises.  Jeff Ernst at Kaiser Permanente said take OJ, Tonic water and magnesium at night.  He also said NUUN might work.  I have been trying the triple threat.

With a slight modification:  I took the juice, tonic water and Mg during the workout.  If the depletion of electrolytes was occurring during the workout, taking the remedy at the dime of workout would be the most effective, assuming effective absorption from the gut.  Taking the dose the night before would allow the body too much time to get rid of the extra electrolyte load.  Result:  I had a hint of a cramp today.  One last week.  Overall, significant improvement. 

The National Center for Biotechnology Information NCBI (a unit of the National Institutes of Health) did a study on bananas and potassium levels in people with and without Exercise Associated Muscle Cramps. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499889/ 
The conclusion included some discussion about whether the efficacy of bananas to prevent the occurrence or recurrence of muscle cramping with exercise came from their effect on potassium levels (negligible) or on glucose levels. 

For me the jury is out.  I will continue to suck down my mix of juice, tonic water and magnesium while swimming.  If the cramps only happen once a week, I might call it a win.

Next, getting the timing right for taking the remedy after starting the workout.  15 minutes?  20?  We hope to know soon.

Swim Lather Rinse Repeat

I'm obsessed with the butterfly stroke in swimming.  The challenge:  figure out why some trips to the other end of the pool feel good and others feel like I'm swimming through cold honey:  suffocating, slow and sticky.  Maybe I feel good on the 25 yards out, but on the 25 coming back I fall apart

Sometimes, I suspect a failure to take breathing seriously.  Other times, I just blame bad technique. 

Maybe I had a breakthrough this evening.  For 20 minutes, during my butterfly drills I focused on keeping the amplitude of my up and down excursions to a minimum.  I had to remind myself to really work on blowing out and sucking in my breath.  The stroke has so many parts.  Timing plays a greater role with butterfly than the other three strokes.  I swam some full stroke lengths with my arms skimming the water during the recovery phase.  I wanted to know what I looked like performing drills and full stroke--I hadn't brought a camera and no one told me how I looked.  I asked myself:  Did my hips sink following hand entry?  Do I kick with or after hand entry?  Was my chest too shallow?  Did any of that matter? 

With 15 minutes to go before pool closure, I swam some full stroke 25's, mindfully keeping the amplitude low.  I tried not to climb too much when getting a breath, nor sink following hand entry.

It felt good, but I forgot to breathe well.  Swimming butterfly is like trying to do a 1000 piece jigsaw puzzle nine times in 25 yards. 

So far, repeat performances elude me.  It is a work in progress.  No quitting.

Lather. Rinse, repeat.  Breathe, stay small, breathe. 

Snow day.

Today, snow all day until 3 p.m. with 2" accumulation.  The roads, off limits to me with no snow tires on the car. 

What to do on a snow day.  Soak a leather bike seat to advance its break-in.  Ride it mounted on the sport bike for 10 minutes. Ride the touring bike for 10 more minutes.

Take a nap.

Look outside.

Read.

Make chicken, rice, spinach dinner.

Look for clothing to send back to LL Bean. 
Assemble a table cloth hammock.

Oh, Geez, I hear wind and hail again!

Fixing the furnace

As morning > afternoon, the temp in my house fell to 61 F.  I felt no heat from the radiators.  Pumps were running cold water through the system. 
Into the basement to inspect the boiler.  I touched cold pipes that should have been hot.  I flicked the power switch off, then on, the boiler started up and then fizzled.  Recalling a $100 visit by a repairman, I pulled the hose under the firebox of the boiler and began to poke into the hole where it connected, and little bits of hard water deposits fell out.  I though water might come out, so I tried to undo the nut around the hose connector without success.  I turned on the boiler and this time it stayed on. I watched the needle on the thermometer rise to 120° and then to 145°.  Case closed.

Failed cellphone pocket for backpack hipbelt.

Stupid rationale for making a cellphone pocket for the hipbelt pocket of my Osprey Exos 58:  Another pack I used, the ULA Circuit, had a hip pocket that swallowed my Samsung Note 4. I wanted the shallow pocket of my Exos to do the same.

pocket in a pocket

I started with just a black vinyl sleeve that held the top third of the phone, hoping that the phone would stay in the pocket.  A few times it didn't stay in the pocket and the black sleeve would flop about when I removed the phone--that made replacing the phone with one hand cumbersome.

Pocket of vinyl and ripstop

I added the bottom 2/3 of 1.6 oz ripstop nylon which helped keep the phone in the hip pocket, but it still flopped enough to make replacement clumsy. Design issue:  the phone case attached to the hip pocket with a snap on the middle front of the phone case.  Rather than make another pocket that snapped to the bottom of the hip pocket, I quit this project in favor of another location because my upper arm rubbed against the phone case when I walked.  Potential new site:  top of the shoulder strap--two loops present attachment points.

February 22: Update:  positioning a phone on the top of the shoulder straps can interfere with the load lifter straps above the top loop.  Instead, I placed two snaps on the shoulder strap webbing below the adjustment buckle and two matching snaps on the phone case.
Now that I've got the phone where I want it, I can't remember why I wanted it in such an accessible spot.  No cell signal in the wilderness.  I'm planning to use paper maps with only occasional phone use to confirm my path near unsigned trail junctions.  😀  Oh, yeah, on training walks in town, I can check my pace and mileage or plug in my ear buds and tune in NPR, etc.

Vandals!

The pool at the gated Community where my mom lives is heated year-round to 86 degrees Fahrenheit.  It's 4-6 degrees warmer than most lap swimmers can tolerate and only about 14 degrees cooler than the jacuzzi, but most people who use the pool move pretty slowly or maybe the warmer water makes them slow.  The pool has one wave dissipating lane divider and no lines on the bottom to help swimmers stay straight. Until recently.

One day an elderly gentleman complained about the "vandalism" that had just occurred. He pointed out 4 lines crudely drawn on the bottom of the pool from one end to the other. Just 4 lines, no graffiti, no obscenities, just 4 lines. I was happy to see the lines but I said nothing in view of the man's ill temperament. He said management might consider installing security cameras. He said "they had to have done it at night. It must have taken at least two or three of them and a lot of time. And the pool guy can't figure out how to get the lines off. It must have been some kind of Grease pencil."

The pool's still hot but I can swim straight. I noticed another swimmer in the pool swimming over one of the lines and still bumping into the wall or the lane divider--I laughed but not out loud.

I changed the subject. I said that I'd heard about increasing break-ins in the community. The conversation moved on to drug addicts, at which the man said we should give them all the drugs they want but with arsenic mixed in. That so shocked me that I couldn't respond. I don't know where such idiots come from.

We have an idiot in our President Trump. Yet the local bumpkins think they've discovered an outrageous crime and want to murder drug addicts.

Slow is fast

I discover "Slow is fast" and "less is more" a few times a year.  Today I swam relaxed drills to add technique, applying mindfulness to swimming.

Butterfly. Doing the stone skipper drill (hands recover underwater) as relaxed as possible,  allowing a focus on timing the pull to when I have my head positioned near the water surface. Focus also on hand position during the pull.   Work on kick next to see how it augments the stroke.

This is complicated. Other people just get in the water and swim--I make it difficult.

Avoiding a wet, back side while hiking with a pack

The premise of the Osprey Airspeed suspension as featured in the Exos backpack line is that the mesh back panel suspended an inch from the pack will keep sweat from soaking our backs due to the air that can circulate.  My recent walks show a more complex picture.

In three days of walking I have a better idea of what to wear with the Osprey Exos backpack at air temperatures of ~35F degrees.  Never mind the last 1200 miles I walked on the PCT in 2015 with Osprey Atmos 65 AG, Osprey Exos 58 and some unknown REI backpacks, when the temperatures ranged from 40-70F.

Day 1. I walked 7 miles with a light load in my Osprey Exos 38, with its Air speed mesh back panel.  I wore two Icebreaker merino wool t shirts, a long sleeve pullover, fleece arm warmers  and a down jacket for a 33F degree day.  On completion, all the layers came off.  I had a wet front and back of the two t shirts.  The down jacket back was also quite damp and compressed.

Day 2.  I walked 7 miles.  I wore one wool t shirt, fleece arm warmers, my down jacket worn backwards and unzipped so that I only had one layer between me and the mesh back panel of the pack.  36F degrees this day and with a 6 mph wind.  The jacket came off when I had the wind behind me.  Once I turned back into the wind, the t shirt with fleece arm warmers wasn't warm enough.  I stopped on the leeward side of a building to adjust layers.  I continued walking with just the t shirt and the down jacket--it was too warm, I felt sweat on my arms and front trunk.  On completion, the back of my t shirt was slightly damp--unlike Day 1, I didn't have to hang the shirt on a line to dry.

Day 3.  I walked 3.4 miles.  Temp 35F with wind of about 9 mph.  I wore one wool t shirt, fleece arm warmers, a nylon shirt worn backwards and unbuttoned.  Again, only one layer between me and the mesh back panel of the pack.  Happily, only slight dampness on the back of my t shirt.  Nice.

The bottom line here:  To keep my the back of my clothing from wetting out from sweat, I need just minimal clothing to keep the mesh from irritating my skin.  Quite likely, in warmer weather, walking shirtless as I've done in 2015 will keep me dry.

Unrelated observation:  The wind rarely blew hard enough to require a layer on the back side of my pants. This raises the question of a clothing component system that starts with a front panel for a headwind and a back wind layer that snaps on when the wind does blow hard enough from behind or when we stop long enough to feel the chill from behind.