8.17.2015

USMS 5K Postal - 2015

Last Friday I met Chad at Alta Canyon to time him on his USMS 5K postal swim.  He returned the favor this morning and met me at the pool to time my swim.

I really wanted to get under 1:20 this year, but wasn't sure if I would be able to.  I got sick a few weeks ago and haven't spent as much time in the pool as I usually do.

I ate a nutrition bar and drank some Gatorade on the way to the pool.  I had also packed a Buzz Bite, but forgot about it by the time I got there and didn't eat it.  I don't know that it would have made a noticeable difference.

I got in the pool as soon as the guard sat down on her chair.  One of these times when I do a postal swim, I'm going to plan ahead and warm up before I start.  Chad and I both had to get to work this morning, so I started without a warm up.

My plan was to try to swim at a consistent pace for the first 3,000 meters and then pick it up on the last 2,000.  I felt like I was holding a decent pace through the first half.  At about 2,500 meters, I found myself wanting to push it harder, but I decided to stick tot he plan and wait until I got to 3,000 meters.  In retrospect, I should have just gone for it.

This is at about 1,500 Meters.  Photo by Chad Starks
At the halfway point. Photo by Chad Starks
At 3,000 meters I started to pick up the pace a little bit. and at 4,000 I picked it up again.  For the last 500 meters, I wanted to negative split each 100.  One my last 50 I saw Chad walking down the deck telling me to pick it up.  Earlier I thought I had lost count and might have been off by 100 meters.  I was dreading finishing and having Chad tell me that I had another 100 to swim.  Turns out my count was right.  I finished and Chad gave me his report.  I ended up at 1:21:36.53, which was just short of my goal of 1:20.  Oh well, it was pretty close.  I think if I had warmed up and had listened to my body at 2,500 meters and started pushing it, I could have made it.  Next year I'd love to get my time down under 1:20.

Finished!  1:21:36.53 Photo by Chad Starks
My plan to hold a steady pace for the first 3,000 and then pick it up at 3,000 and 4,000 seemed to work pretty well.  Here are my 1,000 meter splits:

1,000 - 16:21.282,000 - 16:30.253,000 - 16:38.134,000 - 16:19.895,000 - 15:46.98

What this tells me is that I should have pushed my pace harder on the first 3,000 meters.  I had way too much left in the tank at the finish.

What's interesting is that my slowest 100M split was at 2,100 yards, which is exactly where I had my slowest split last year.  My average pace was 1:37.93.  I'll need to get that down to 1:36 per 100M to break 1:20 next year.  I think that's totally doable.

Here are my splits:

5K Postal Swim - 2015
Lap Meters 100 Split 500 Split 1000 Split Cumulative
2 100 01:34.05 0:01:34.05
4 200 01:39.33 0:03:13.38
6 300 01:40.46 0:04:53.84
8 400 01:38.72 0:06:32.56
10 500 01:39.41 08:11.97 0:08:11.97
12 600 01:37.64 08:15.56 0:09:49.61
14 700 01:38.67 08:14.90 0:11:28.28
16 800 01:37.41 08:11.85 0:13:05.69
18 900 01:37.66 08:10.79 0:14:43.35
20 1000 01:37.93 08:09.31 16:21.28 0:16:21.28
22 1100 01:38.69 08:10.36 16:25.92 0:17:59.97
24 1200 01:38.25 08:09.94 16:24.84 0:19:38.22
26 1300 01:37.37 08:09.90 16:21.75 0:21:15.59
28 1400 01:38.30 08:10.54 16:21.33 0:22:53.89
30 1500 01:40.02 08:12.63 16:21.94 0:24:33.91
32 1600 01:39.12 08:13.06 16:23.42 0:26:13.03
34 1700 01:38.86 08:13.67 16:23.61 0:27:51.89
36 1800 01:39.33 08:15.63 16:25.53 0:29:31.22
38 1900 01:40.34 08:17.67 16:28.21 0:31:11.56
40 2000 01:39.97 08:17.62 16:30.25 0:32:51.53
42 2100 01:41.29 08:19.79 16:32.85 0:34:32.82
44 2200 01:39.60 08:20.53 16:34.20 0:36:12.42
46 2300 01:39.16 08:20.36 16:35.99 0:37:51.58
48 2400 01:39.33 08:19.35 16:37.02 0:39:30.91
50 2500 01:39.41 08:18.79 16:36.41 0:41:10.32
52 2600 01:39.54 08:17.04 16:36.83 0:42:49.86
54 2700 01:40.23 08:17.67 16:38.20 0:44:30.09
56 2800 01:39.07 08:17.58 16:37.94 0:46:09.16
58 2900 01:40.43 08:18.68 16:38.03 0:47:49.59
60 3000 01:40.07 08:19.34 16:38.13 0:49:29.66
62 3100 01:38.72 08:18.52 16:35.56 0:51:08.38
64 3200 01:37.21 08:15.50 16:33.17 0:52:45.59
66 3300 01:37.96 08:14.39 16:31.97 0:54:23.55
68 3400 01:38.80 08:12.76 16:31.44 0:56:02.35
70 3500 01:38.40 08:11.09 16:30.43 0:57:40.75
72 3600 01:38.00 08:10.37 16:28.89 0:59:18.75
74 3700 01:37.61 08:10.77 16:26.27 1:00:56.36
76 3800 01:38.39 08:11.20 16:25.59 1:02:34.75
78 3900 01:37.61 08:10.01 16:22.77 1:04:12.36
80 4000 01:37.19 08:08.80 16:19.89 1:05:49.55
82 4100 01:35.54 08:06.34 16:16.71 1:07:25.09
84 4200 01:36.11 08:04.84 16:15.61 1:09:01.20
86 4300 01:35.93 08:02.38 16:13.58 1:10:37.13
88 4400 01:36.29 08:01.06 16:11.07 1:12:13.42
90 4500 01:35.99 07:59.86 16:08.66 1:13:49.41
92 4600 01:35.70 08:00.02 16:06.36 1:15:25.11
94 4700 01:34.65 07:58.56 16:03.40 1:16:59.76
96 4800 01:33.62 07:56.25 15:58.63 1:18:33.38
98 4900 01:33.70 07:53.66 15:54.72 1:20:07.08
100 5000 01:29.45 07:47.12 15:46.98 1:21:36.53
Average 01:37.93 08:11.04 16:23.79
Min 01:29.45 07:47.12 15:46.98
Max 01:41.29 08:20.53 16:38.20

And here is a graph of my 100M splits:



Thanks to Chad for taking time out of his busy English Channel training schedule to come and time me this morning.  Now I need to figure out when I can swim the 10K postal...

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