Building Speed and the Goldilocks of Rotation

Building Speed and the Goldilocks of Rotation

Building Speed and the ‘Goldilocks’ Amount of Rotation (not too little..not too much)

Swim Workout Thursday, January 9, 2020 

Build

Begin swim slow and relaxed focusing on good form while gradually increasing effort and speed. Because you finish the distance at a sprint, these will be difficult. So if the set is 2 x 100 Build, start slow on first 25 establishing a good stroke, then make each subsequent 25 faster. The last 15 yards to 25 should be an all out sprint. You restart your “build” with each swim of the set. So in the example of 2 x 100 Build, begin the 2nd 100 slow and relaxed again gradually building to spring at end.

Rotation focus

Use how far you turn your head as a guide to the amount of rotation. When you turn your head to breath attempt to get the top eye completely out of the water while keeping the bottom goggle or eye underwater. Your whole body rotates together. Imagine a skewer the length of your spine so that hips and shoulders turn together the same amount.

200 Choice Warm Up

4 x 25 Build (20 seconds rest between 25s)

Freestyle - Build Freestyle:

Group 1: 4 x 50 on 2:00 - Build

Group 2: 8 x 50 on 1:15 - Build

Group 3: 5 x 100 on 1:45 - Build

4 x 25 (20 seconds rest between 25s) - notice if goggles are above/underwater

Keep bottom goggle under and the top goggle above water when breathe. Keep hips and shoulders in line with each other:

Group 1: 4 x 50 on 2:00 - Freestyle - notice goggles

Group 2: 8 x 50 on 1:15 - Freestyle - notice goggles

Group 3: 6 x 100 on 1:40 - Freestyle - notice goggles

Endurance Freestyle – Long and strong stroke. Feel the power but keep a relatively slow stroke turnover. (relatively means compared to sprint stroke turnover at end of build swims)

Group 1: 2 x 100 - 30 seconds rest between 100s

Group 2: 1 x 300 - 1 minute rest then… 2 x 200 - 30 seconds rest between 200s

Group 3: 1 x 500 - 1 minute rest then… 1 x 400

Cool Down - Choice 5 minute swim

Distance before 5 minute cool down:

Group 1 1,000 yards

Group 2 1,900 yards

Group 3 2,400 yards 

 

Past iDaph Blogs

Is putting on a charity event right for you?

Is putting on a charity event right for you?

Is putting on a charity event right for you? by Daphne Kirkwood Since 2011, Daphne Kirkwood and iDaph Events have been designing and producing events and have successfully implemented many different tactics for designing, planning and organizing events so that on race...

Why I Ride

Why I Ride

Mental Resilience: How to stay mentally strong by Jeremiah Reider Jeremiah is an excellent cyclist who rides with Asheville Winter Bike League regularly and battles with seasonal depression. Here he shares a few paragraphs about his struggle and how AVL WBL and the...

Building Speed and the Goldilocks of Rotation

Building Speed and the Goldilocks of Rotation

Building Speed and the 'Goldilocks' Amount of Rotation (not too little..not too much) Swim Workout Thursday, January 9, 2020  Build Begin swim slow and relaxed focusing on good form while gradually increasing effort and speed. Because you finish the distance at a...

2020 New Year’s Resolution Run Event Information

2020 New Year’s Resolution Run Event Information

Welcome New Year’s Resolution Runners! We can’t wait to see you kick off 2020 with us! Here’s what you need to know for the event. 

PLEASE NOTE: At 1 ½ miles the course splits and the 5k turns left onto Evelyn Place at the first water station and the 10 mile runners will get on the side walk and run straight on Kimberly Avenue.

Pre Packet Pick-up will be Tuesday, December 31st, 2020, 2-4 pm, at our presenting sponsor’s office, BAIRD Hilliard-Lyons Baird (79 Woodfin Place #103, Asheville NC) on New Year’s Eve. Be sure to thank them and our other major sponsor, AlignLife East Asheville, for helping to make this event possible! 

SCHEDULE OF EVENTS

Pre-Packet Pick Up:

When: Tuesday, December 31st, 2020 2-4 pm
Where:  Hilliard-Lyons Baird, 79 Woodfin Pl #103, Asheville, NC

The first 250 participants to pick up their bib at Packet Pickup on New Year’s Eve AT BAIRD, will get one of these 2020 Spirited Headbands!



Race Day Packet Pick-Up


When: Wednesday, January 1st, 2020 (Race Day) 8:00-9:30am

IMPORTANT NOTE: WE WILL CLOSE REGISTRATION & PACKET PICKUP PROMPTLY at 9:30AM on race day.
Where: Pack Square Park (Race Hub) at 121 College St, Asheville, NC 28801

You may purchase Short & Long Sleeve T-shirts for $10 at the registration/check in tables while supplies last!
 Please note, if you plan to switch races, the deadline to make this switch is ​Thursday, December 26th at midnight! ​​

‘Tis the season of giving!

‘Tis the season of giving! What better way than to bring a pair of new or gently used tennis shoes to the race to donate to Western Carolina Rescue Ministries. WCRM, is hosting a shoe drive during packet pick-up and on race day. All attendees are encouraged to bring tennis shoes to donate in support of WCRM’s annual Foot Care Clinic.

 

RACE DAY SCHEDULE OF EVENTS

8 to 9:30 am – Packet pick up and registration will be at Pack Square Park (Race Hub)

9:00 am – Food available (burritos) from Baad Sheep Burritos, and there will be snacks! 

10:00 am – Race starts at the intersection of Spruce Street & College Street (beside Pack Square)

11:30 am – (approximately) 5k Awards Ceremonies held near finish area on stage in Pack Square Park

12:00 pm – (approximately) 10 Mile Awards Ceremonies held near finish area on stage in Pack Square Park

12:30 pm – Course cutoff - participants may continue but will be unassisted. 

 

RACE START LINE

Race starts at the intersection of Spruce Street & College Street (beside Pack Square)

 

DIRECTIONS & PARKING

FROM WEST OF ASHEVILLE:

Follow I-40 E and I-240 E to US-74 ALT E/Patton Ave in Asheville. Take exit 4B from I-240 E.

FROM NORTH OF ASHEVILLE:

Follow I-26 E/US-19 S/US-23 S toward Asheville, Take the Patton Avenue exit on the left toward Downtown and continue onto US-74 ALT E/Patton Ave.

FROM EAST OF ASHEVILLE:

Follow I-40 W. Take I-240 W to US-70 E/Charlotte St in Asheville. Take exit 5B from I-240 W, Continue on US-70 E/Charlotte St. Take College St to N Pack Square.

FROM SOUTH OF ASHEVILLE:

Follow I-26 W to US-74 ALT E/Patton Ave in Asheville. Take exit 4B from I-240 E, Continue onto US-74 ALT E/Patton Ave.

PARKING

Street parking is available in Downtown Asheville and parking garages will be open. 

 

Timing:

iDaph Events Timing Services offers live results during the event, and we will have preliminary results posted online shortly after you cross the finish line. The Resolution Run is a Chip Timed event. 

VERY IMPORTANT: Make sure your bib is VISIBLE on the front of your clothing. If it is tucked underneath jackets/clothes it will not read over the timing mat. 

Results:

Results can be found on our homepage. Results will be live and updated throughout the race. 

Water Stations:

Please see map below for more details.

Water Station #1: Both 5k and 10 mile participants will pass this water station located at the corner of Evelyn & Edwin Place approximately located at mile 1.5. 10 Mile participants will pass this water station again at approximately mile 8.5.

Water Station #2: 10 Mile participants will pass this water station after crossing Merrimon Avenue and entering the dirt bath around Beaver Lake, located approximately at mile 5. 

Restrooms:

Port-a-Jons will be located at Pack Square Park near the Start & Finish Line. Additional restrooms are located in the visitors center next to the Start Line. 

 

Celebrate with us!

Join us for awards, food and hot beverages after you cross the finish line!

Awards Ceremony

11:30 am (approximately)

5k Awards Ceremonies held near finish area in Pack Square Park

 

12:00 pm (approximately)

10 Mile Awards Ceremonies held near finish area on stage in Pack Square Park

 

12:30 pm

Course cutoff - participants may continue but will be unassisted.

Bring cash or card and enjoy some delicious post-event treats!

Baa’d Sheep Burritos will be at the 2020 New Year’s Resolution Run to serve up their delicious breakfast and lunch burritos! Stop by for a hot beverage or yummy meal and/or snack and add even MORE greatness to your New Year’s Day!  Baa’d Sheep Burritos is an independent, family owned burrito restaurant in Mars Hill, NC serving the freshest ingredients in their creative recipes.

Bare Bones Brew Haus will be serving up their European style coffee and other hot beverages. Be sure to stop by for some of the best locally roasted coffees — European cart style!

Give your body some love and enjoy a massage by YAM Yoga and Massage after the race! Everyone is welcome to participate. Please bring cash - these massages are donation based! 

Past iDaph Blogs

Is putting on a charity event right for you?

Is putting on a charity event right for you?

Is putting on a charity event right for you? by Daphne Kirkwood Since 2011, Daphne Kirkwood and iDaph Events have been designing and producing events and have successfully implemented many different tactics for designing, planning and organizing events so that on race...

Why I Ride

Why I Ride

Mental Resilience: How to stay mentally strong by Jeremiah Reider Jeremiah is an excellent cyclist who rides with Asheville Winter Bike League regularly and battles with seasonal depression. Here he shares a few paragraphs about his struggle and how AVL WBL and the...

Building Speed and the Goldilocks of Rotation

Building Speed and the Goldilocks of Rotation

Building Speed and the 'Goldilocks' Amount of Rotation (not too little..not too much) Swim Workout Thursday, January 9, 2020  Build Begin swim slow and relaxed focusing on good form while gradually increasing effort and speed. Because you finish the distance at a...

Goals for 2020: Run without pain through chiropractic care

Goals for 2020: Run without pain through chiropractic care

by Stephanie Miller

Bryan Cable was experiencing a lot of hip pain during his longer runs, but like so many of us crazy runners, he figured that was just part of the sport. 

“I was always having hip problems after about six miles into my running,” Bryan said. “I always blamed my shoes!”

It could be the shoes, but most likely it had more to do with the two car accidents Bryan experienced while road cycling, one that ended in a hit-and-run that left him on the side of the road with two broken pelvic bones. After his injury, Bryan admits he came back to sports  “much too soon,” and overcompensated on his “good” side.

“I got out of alignment,” Bryan said.

Eventually he took up running, adding weight classes to build up his core and strength. But it was during those strength classes with his wife that he often noticed his form was off. His wife noticed too. 

 “My wife is big into kettlebells, and she would see me trying to swing one and I could not swing it correctly — even though I thought I was,” Bryan said. “I also kept arching my back during my workouts… I was always off. I tried swimming, but I couldn’t do the freestyle properly…I gave up on it.” 

Bryan, who is 54, also sits at a desk all day, which did not help his posture. He continued doing what he was doing and grinding through the pain, believing it was just part of getting older. Then he got a call that Bryan said “changed his life.”

Starting with AlignLife

Bryan is a regular participant at the Asheville Off Road Series, a multi-sport event put on by iDaph Events. This year he ran the 10K, and after the event he was the chosen winner of a free consultation with AlignLife Chiropractic and Natural Health Center, which is owned by Doctor Chris Boyhan and his wife, Heather. AlignLife was a sponsor for the Asheville Off Road Series, and they offered the free consultation as a prize. (AlignLife is also the sponsor for our upcoming New Year’s Resolution Run.)

When Bryan first got the call from iDaph announcing him as the winner, he was skeptical.

“I thought, ”What the heck is AlignLife? I’ve never heard of this. I don’t need a chiropractor.”

Bryan lives in Hickory, so driving the distance to East Asheville was also a factor. But after conducting some research, he decided to give AlignLife a try. He was immediately impressed by Dr. Boyhan’s process, which focuses on thoroughly educating patients so that they understand the value behind his techniques. The first session included taking x-rays and video of his spinal movement to help correctly pinpoint where the issues are.

Dr. Boyhan also uses thermography, which is a technique that measures heat from the nervous system. This shows him if the nervous system is stressed, such as chronic stress, which would keep someone from sleeping through the night.

A wake-up call

When Dr. Boyhan showed Bryan an x-ray of his spine compared to a “normal” spine, it shocked him. 

“I thought I was standing upright! That got my attention,” Bryan said. 

Dr. Boyhan explained that when our bodies get used to our “bad posture,” our brain can no longer recognize the difference between good and bad posture. That is why Bryan ran with his foot pointing out and couldn’t swing a kettlebell correctly. He thought he was doing things correctly, but his body had other ideas. 

After only a few sessions, Bryan says his hips are more in alignment and he is no longer dropping to one side during his runs. The best part? He has virtually no hip pain, he says, and his legs are feeling tired instead of the rest of his body. 

“That’s what’s supposed to happen!”

He also noticed more flexibility in his neck, and continues to do stretching and stability exercises to help with his posture and alignment. He stopped lifting weights - only for the time being - so he can focus on getting his body aligned. He even sits differently now, and he can feel the change in his body.

“You really have to train your brain to recognize what is correct and what isn’t,” he said. “Your brain has to be on board too.”

Bryan even brought his wife into the AlignLife office so she could see his x-rays with her own eyes. His wife fought back tears when she saw the x-rays. She had noticed he couldn’t do certain positions at the gym and in sports, and wondered why that was.

“She thought it was because I wasn’t doing it right,” Bryan said. 

Dr. Boyhan was happy to have Bryan’s wife come in and see his results with her own eyes.

“It’s important for partners to understand what is going on as well, because you need that support from your partner,” he said. He added that he is very happy with Bryan’s healing process and dedication to making positive changes.

Bryan runs regularly now and is a mentor for a half marathon training series with Fleet Feet Asheville. He recently completed his first half marathon and plans to do more. He continues to see Dr. Boyhan regularly, who is pleased with Bryan’s dedication and positive results. 

“Life doesn’t have to be that way,” said Dr. Boyhan. “There’s so many other people walking around thinking it’s normal or common (to feel that kind of pain), but it’s not normal. If Bryan didn’t make these changes, he would not be able to run in 5 to 10 years.”

AlignLife’s philosophy is to bridge the gap from health care to personal development, so you can meet your goals in life. By opening up a new view for people on how to look at their body, AlignLife uses minimally invasive yet highly impacted health care options to get you back on track. After his patients are “cured,” Dr. Boyhan hopes to never see them again, he says jokingly.

“No one should feel limited,” Dr. Boyhan said. “You might have to modify what you do, but to lose doing something you love…that’s hitting rock bottom.”

We are excited to have AlignLife as our sponsor for the New Year’s Resolution Run and Asheville Off Road Series! To find out more or schedule an appointment visit https://www.alignlifeeastasheville.com/ or stop by their office at AlignLife East Asheville on 1272 Tunnel Road.

 

Past iDaph Blogs

Is putting on a charity event right for you?

Is putting on a charity event right for you?

Is putting on a charity event right for you? by Daphne Kirkwood Since 2011, Daphne Kirkwood and iDaph Events have been designing and producing events and have successfully implemented many different tactics for designing, planning and organizing events so that on race...

Why I Ride

Why I Ride

Mental Resilience: How to stay mentally strong by Jeremiah Reider Jeremiah is an excellent cyclist who rides with Asheville Winter Bike League regularly and battles with seasonal depression. Here he shares a few paragraphs about his struggle and how AVL WBL and the...

Building Speed and the Goldilocks of Rotation

Building Speed and the Goldilocks of Rotation

Building Speed and the 'Goldilocks' Amount of Rotation (not too little..not too much) Swim Workout Thursday, January 9, 2020  Build Begin swim slow and relaxed focusing on good form while gradually increasing effort and speed. Because you finish the distance at a...

The Biltmore Park Turkey Trot results are in!

The Biltmore Park Turkey Trot results are in!

Thank you to all the participants that came out to the 2nd Annual Biltmore Park Turkey Trot! We had 1100 people register for the race today, which is more than double our numbers from last year!

Congratulations to our Overall Male and Female winners along with all the finishers today!

A huge thank you to Biltmore Park Town Square for all of their support and assistance, and for having such an amazing venue! Also thank you Sheep Dog Impact Assistance WNC - you were all super helpful during the event. We also  loved the coffee by Bare Bones Brew Haus, and the turkey prizes from Luella’s Bar-B-Que South Asheville were a hit! Thank you The Fresh Market for donating all of our swag bags and gift baskets, and Ingles for providing snacks and food. Check out these amazing race photos by Bren Photography. CLICK HERE FOR PHOTOS