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Wednesday, July 10, 2013
Paula Yankauskas Feeling Comfortable In Her Own Skin
Daily News of Open Water Swimming: How did you feel before the 10-mile swim?
Paula Yankauskas: I was ready to swim, relaxed and happy. I warmed up with a brief jog to a faraway parked car to retrieve needed items for my kayaker, Deborah Beier, just prior to the start. And when I said "ready" to swim, I meant well-prepared mentally and physically, despite a tentative shoulder.
Daily News of Open Water Swimming: How did you feel in the first half of the race?
Paula Yankauskas: I felt strong, confident and proceeding to plan, albeit with the awareness of the way this course could be different as one progressed through the miles. The water felt smooth; the signal patterns were right on from Deborah; the feeds were delicious and quick. I was way ahead of my Son of a Swim pace when I passed the lighthouse at just under the first hour. In the Son of a Swim, I passed that point at about 1 hour 25 minutes. I figured the warmer water was the difference, as well as my shoulder holding up well. My approximate split at 10K was 3 hours 35 minutes. It is not real fast, but close to my only previous 10K of 3 hours 17 minutes in a wetsuit. Although the water conditions were getting rougher then, and that after the sway across the top of the course approaching and going by the islands.
Daily News of Open Water Swimming: How did you feel in the second half of the race?
Paula Yankauskas: I was challenged by the rough water not so much in swimming in it, but more in coordinating with Deborah and the kayak. Rough water is okay as I have learned how to relax maybe even enjoy it. My shoulder injury was aggravated by how I handled one particular wave. After that, I was being a bit more careful with technique and I was able to manage pretty well. I finally moved to the right of the kayak where my work on bilateral breathing was quite helpful. Deborah later told me that the distance between the buoys on that stretch - from #5 to #6 and #6 to #7 - is a little difficult and maybe a bit discouraging. I did think they were far, but I didn't feel any frustration. I just kept my head down and trusted her and counted long cycles or had long thoughts before taking any looks. I could tell that we were making progress.
Deborah did ask me once if I wanted out, to which I replied emphatically in the negative. I wondered why it was asked just before buoy #7. I had just told her that I was cold in that section, but what I didn't know was that my stroke rate was 53; it is normally 64 to 68, and my pickups were not being sustained for the full 3 minutes. I did feel fine, maybe a bit tired but I had plenty left in the tank. I have experience of how it feels to be really drained or really cold. Anyway, we kept on.
Daily News of Open Water Swimming: How did you get over the fatigue during the race?
Paula Yankauskas: Here is where I felt my training for this event paid off. I had gotten much farther feeling strong than previously so I was feeling happy about that; happy feelings to me add confidence so although I did feel sore and banged up, my body kept doing what I asked which was swim and no negative thoughts got in the way.
Daily News of Open Water Swimming: What did you eat or drink? How often?
Paula Yankauskas: My feeds were all the same. I had packed twelve, hoping to only need ten. I used eleven, plus I did have a thermos with hot chocolate in it but I didn't drink that until later at home. The feed for each hour, divided into 2, was blended sliced peaches, applesauce, pineapple juice for the liquid into which was blended one scoop of Endurolytes and one scoop of Perpeteum both Hammer Nutrition products. Feeds started at one hour, and then were reduced to every half hour. We did have one delayed 15 minutes in the rough water section when we were sorting out positioning relative to each other. I did learn that I would benefit from having some variety to my feeds in the future. Previously, I have used different fresh fruits in the base and I think that will be sufficient, like pears as well as fresh peaches, nectarines, etc. I will try other things as well in training with this aim for variety in mind. I learn something new each swim.
Daily News of Open Water Swimming: Did you and your kayaker talk during the race?
Paula Yankauskas: Yes, we had brief information exchanges on each feeding. And encouragement was also shared. Daily News of Open Water Swimming: What was your strategy versus your competition?
Paula Yankauskas: This time around, I was not focused on competition outside myself. This was my first attempt at this distance in skin. However, my strategy was to follow a pattern: 10 minutes strong smooth swimming with a two beat kick. I would adopt a sequence pattern with breathing and stick to it until Deborah signaled a pickup for 3 minutes, then an active recovery for 2 minutes. She'd signal the end of that so I'd know when the ten-minute segment started. The feedings were at the end of every other 15-minute cycle.
Daily News of Open Water Swimming: How did you feel after the race?
Paula Yankauskas: Immediately after, I was a bit unfocused and pleasantly tired. I was a bit sore in body, but quite buoyed in spirit. At home, I took a short nap and then woke up super charged up. I am not sure how to describe it: comfortable, euphoric, motivated, intense. I surmised that maybe endogenous endorphins were playing a part in that feeling.
It was easier than the Son of a Swim event a few weeks ago. I have a friend, Charlotte Brynn who has written that mental toughness can be learned and even coached. I am starting to believe that there is truth in that, if one is properly motivated and encouraged. One of my goals for this summer was to start swimming without a wetsuit in some of these Vermont swims. The Son of a Swim was the first of the Kingdom Series to test myself on. I think it was 61 or 62ºF with some places were colder. It was uncomfortable. When swimmers passed me headed back as I approached the Lighthouse buoy, I was tempted to join them. There were still 4+ miles to follow, but I had been colder when I attempted an Ice Swim in April in Lake Champlain with Charlotte where she was successful in completing a mile, but I pulled out at my request at about 3/4 of a mile. I didn't know what the visual and auditory changes in my perception portended. The water temp that day was just under 41ºC (5ºF). After I stopped fighting mentally with myself, this stopped a floundering style of swimming. I started to learn that I did warm up if I picked up my stroke rate. Shivering started at 3.5 miles, but I could make it stop by adding effort, and this was interesting enough to occupy my mind for quite a ways. That was a good hump to get over in terms of mental training. I almost didn't manage it. Definitely a harder experience than Kingdom Swim, but surviving Son of a Swim likely is what made Kingdom Swim more bearable.
Daily News of Open Water Swimming: What are your next open water swimming goals?
Paula Yankauskas: Well, for this year I want to make a good showing in the Swim the Kingdom series, and will be working particularly on getting ready for the Willoughby Lake swim. I'm also entered in an event called Swim the Suck in Tennessee later this year (October, 10 miles with the river current with or without enhancement from an upstream dam that may affect the strength of said current. So part of it has to be engaging help for the health of my shoulders. I need to see my talented Physical Therapist, Keith Geissler; get worked on by Bill Kules, a massage therapist; modify land training with core and shoulder stabilization in mind; and work on improving swimming technique. That in addition to working on speed and endurance. The goals are motivating, as are the swims gone by, but my mainstays are my kayaker Deborah, swimmer friend Charlotte, and the swimming community, especially the pod with which I currently swim. They are based in the Masters Group at the Swimming Hole in Stowe, Vermont, and for open water, the subset of us that regularly venture out to the Green River Reservoir conveniently located in my home town.
As for beyond this year? Well, you could follow me on twitter (@YankauskasVMD). I have ideas (Alcatraz, Ice Swim, English Channel), and might just astonish myself! (Due to my age, ahem, maturity, my own husband fears I might have missed my window for swimming challenging waters. I can see his point, but plan on proving the window to still be open).
The Kingdom Swim is amazing! It is a jewel of a swim, well-organized, well-run, tremendously enjoyable, and in Vermont! Kudos to the hard-working attentive people responsible for pulling it off, especially Phil White. And, from the swimmer's viewpoint, thank you!
Copyright © 2013 by World Open Water Swimming Association
2014 Global Open Water Swimming Conference
Courtesy of WOWSA, Huntington Beach, California.
CLICK HERE TO REGISTER FOR THE CONFERENCE
The Global Open Water Swimming Conference is a conference on the sport of open water swimming, marathon swimming and swimming during triathlons and multi-sport endurance events.
The conference which has been attended by enthusiasts and luminaries from 6 continents, is devoted to providing information about the latest trends, race tactics, training techniques, equipment, psychological preparation, race organization and safety practices used in the sports of open water swimming, marathon swimming and triathlons.
The conference's mission is to provide opportunities to listen and meet many of the world's most foremost experts in open water swimming, and to meet and discuss the sport among swimmers, coaches, administrators, event organizers, sponsors, vendors, officials, escort pilots, and volunteers from kayakers to safety personnel.
Dozens of presentations at the 2014 Conference at the Mount Stuart House cover numerous aspects of the vast and growing world of open water swimming where attendees can learn and share the latest trends, race tactics, training modalities, swimming techniques, equipment, race organization, logistics, operations, and safety practices for open water swimming as a solo swimmer, competitive athlete, fitness swimmer, masters swimmer, triathlete, multi-sport athlete, administrator, race promoter, sponsor or referee.
The conference was first held in Long Beach, California as part of the 2010 USA Swimming National Open Water Swimming Championships. It has since been held on the Queen Mary in California, at Columbia University and the United Nations in New York City, and in Cork, Ireland. This year in September, it comes to another iconic location, the Mount Stuart House on the Isle of Bute in Scotland.
"The Global Open Water Swimming Conference was started due to the desire and need for athletes, coaches, referees, administrators, race directors, promoters and sponsors from around the world to share, collect and learn information about the growing sports of open water swimming, marathon swimming and triathlons," said founder Steven Munatones. "Other swimming conferences usually offering nothing on open water swimming or perhaps a speech or two, but we thought open water swimming deserves its own global conference. It is great that the community shares its information via the online social network, but there is nothing like meeting other open water swimming enthusiasts face-to-face and talking about the sport from morning to night."
Speakers at the conference include English Channel swimmers, ice swimmers, record holders, renowned coaches, world champions, professional marathon swimmers, renowned race directors, officials and administrators from the Africa, Americas, Asia, Europe and Oceania.
"Because the audience is passionate and educated about the sport and its finest practitioners, the Global Open Water Swimming Conference is also the location of the induction ceremonies for the International Marathon Swimming Hall of Fame and the annual WOWSA Awards that recognize the World Open Water Swimming Man of the Year, the World Open Water Swimming Woman of the Year, the World Open Water Swimming Performance of the Year, and the World Open Water Swimming Offering of the Year. Special Lifetime Achievement Awards are also occasionally presented to individuals who have made significant contributions to the sport over their career."
The 2014 Global Open Water Swimming Conference Programme
Wednesday, September 17th
Leave Glasgow to commence 2-day tour of Scotland [closest international airport is Glasgow]
Thursday, September 18th
Stay Mainland, North of Scotland
Friday, September 19th
14:00 - Swim Loch Lomond
17:00 - Head to Isle of Bute
19:30 - Scottish Banquet
21:30 - Dinner Dance
Saturday, September 20th
09:00 - Registration & Coffee
10:00 - Speeches
12:20 - Lunch and WOWSA Awards
13:40 – Speeches
15:40 - Round Table
19:00 - International Marathon Swimming Hall of Fame Dinner & Induction Ceremony
Sunday, September 21st
09:00 - Registration & Coffee
10:00 - Speeches
14:30 - Swim in St Ninian's Bay on the Isle of Bute
The luminaries of the open water swimming world who will be honored in Scotland will include:
* Sandra Bucha (U.S.A.), International Swimming Hall of Fame Honor Open Water Swimmer and International Marathon Swimming Hall of Fame Honour Swimmer
* Jon Erikson (U.S.A.), International Swimming Hall of Fame Honor Open Water Swimmer
* Claudio Plit (Argentina), International Swimming Hall of Fame Honor Open Water Swimmer
* Judith van Berkel-de Njis (Netherlands), International Swimming Hall of Fame Honor Open Water Swimmer
* David Yudovin (U.S.A.), International Swimming Hall of Fame Honor Open Water Swimmer
* Mercedes Gleitze (Great Britain), International Swimming Hall of Fame Honor Open Water Swimmer
* George Young (Canada), International Swimming Hall of Fame Honor Open Water Swimmer
* Dale Petranech (U.S.A.), International Swimming Hall of Fame Honor Open Water Contributor
* Melissa Cunningham (Australia), 2013 Irving Davids-Captain Roger Wheeler Memorial Award winner
* Vojislav Mijić (Serbia), International Marathon Swimming Hall of Fame Honour Swimmer
* James Anderson (U.S.A.), International Marathon Swimming Hall of Fame Honour Administrator
* Dr. Jane Katz (U.S.A.), International Marathon Swimming Hall of Fame Honour Administrator
* Indonesian Swimming Federation, , International Marathon Swimming Hall of Fame Honour Organisation
* Elizabeth Fry (U.S.A.), International Marathon Swimming Hall of Fame Honour Swimmer
* Pádraig Mallon (Ireland), the 2013 World Open Water Swimming Man of the Year
* Olga Kozydub (Russia), the 2013 World Open Water Swimming Woman of the Year
* Bering Strait Swim (international team), the 2013 World Open Water Swimming Performance of the Year
* International Ice Swimming Association (Ram Barkai, founder, South Africa), the 2013 World Open Water Swimming Offering of the Year
For additional articles on the 2014 Global Open Water Swimming Conference, visit:
* Olga Kozydub To Be Honored In Scotland
* Pádraig Mallon To Be Honored In Mount Stuart Castle
* Mount Stuart House, Splendid Setting For Swimming
* Colleen Blair To Kick-off Global Open Water Swimming Conference
* The Man Who Swims Better Than He Walks
* Joining In The Sea Goddess At The Hall Of Fame
* Mercedes Gleitze To Be Honored In Scotland
* The Incredible Career Of Merceded Gleitze
* Jon Erikson To Be Honoured In Florida
* The Incredible Career Of Mercedes Gleitze
* St Ninian's Bay To Host International Swim Conference
Copyright © 2014 by World Open Water Swimming Association
Swim Across the English Channel...
Who else is looking for a qualified open water swimming coach to help them swim across the English Channel?Chloë McCardel is a 6-time English Channel Swimmer who inspires and instructs. Access featured content by Chloë in this month's issue of the Open Water Swimming Magazine. Published monthly by WOWSA, the Open Water Swimming Magazine is a digital, interactive publication made available exclusively to WOWSA members. See what you've been missing! Become a WOWSA member today!
Open Water Swimming Magazine
Open Water Swimming MagazineThe Open Water Swimming Magazine is the monthly magazine entirely focused on open water swimming heroes and heroines of every age, ability, and background. Published by the World Open Water Swimming Association, the Open Water Swimming Magazine is a free benefit to WOWSA members.
WOWSA Member Benefits include 12 issues of the Open Water Swimming Magazine, the annual 276-page Open Water Swimming Almanac, a free listing in Sponsor My Swim, outstanding product discounts from FINIS, an entry in Openwaterpedia and more...
The Other Shore
The Other Shore follows world record holder and legendary swimmer Diana Nyad as she comes out of a thirty-year retirement to re-attempt an elusive dream: swimming 103 miles non-stop from Cuba to Florida without the use of a shark cage. Her past and present collide in her obsession with a feat that nobody has ever accomplished. At the edge of The Devil’s Triangle, tropical storms, sharks, venomous jellyfish, and one of the strongest ocean currents in the world, all prove to be life-threatening realities. Timothy Wheeler’s documentary brings Diana Nyad’s extraordinary adventure to life as Diana sets out to prove that will and determination are all you need to make the unimaginable possible.
2014 Open Water Swimming Almanac
An Almanac for Open Water SwimmingAn almanac is essentially a body of knowledge which is so complete that it enables people in different fields to make predictions about the future of their respective industries.
This, for example, was the purpose of the traditional farmers almanacs. It enabled farmers to determine as accurately as possible which crops to plant for the greatest harvests in a given year.
But the farmers almanac was just one example among many.
There are, of course, many different kinds of almanacs.
In fact, there is even one for open water swimming...
Preview the Open Water Swimming Almanac:
The trends are very clear.
The tide is rising for open water swimming.