The Chills and Thrills

Wind, Steam, Sunrise, Action ... It must be Florida

(In the course of reading some of our blog entries and watching some of the videos, it's important to clarify what day and practice we have just completed.  So, please know, today was the fourth day we've been in Ft. Myers; we've completed four afternoon practices and three morning practices.)

The full moon greeted us this morning on a clear, windy and chilly day throughout western Florida.  Our morning practice was designed to forge our men's team and women's team.  We positioned all of the women in lane 8 and ran through a gauntlet of distance sets that featured each of them sacrificing themselves into the brisk wind.  Their final 50 had to be done on the block.  It was reported that all of the women (Bri, Jan, Ash, Brew, BHG, Killa and Shy) gave a supreme effort ... well done ladies.

The men basically swam as fast as they could for an 800, a 400 IM, and 5x100s.  Some of them say it was hard.  Others asked for more.  It's hard to argue their fight; the set asked them to swim as fast as they could for as long as they could.  The unforgiving air didn't do anyone any favors.

Our video journalism skills continue to exceed expectations.  I could spend an hour writing about the nuances of each of the Bison, but why not let this historic clip sum it up.  (Please be sure to watch it at least three times to appreciate it more and more.)

The afternoon session went very well as we continued to build from one good practice to the next.  We tried to write a workout that might inspire some of our DC natives that might have a little more on their minds.  Here you'll find sophomore Shaianne Johnson, freshman Cameron Gray and another person modeling the practice. 

Do you think Benta knows she's in the picture?

We spent the first six practice breaking into different groups.  This afternoon, we switched it up a bit and had the entire team tackle the same obstacles.  Afternoon routines have been designed around the conference championship events.  The second day of conferences is a pivotal day for everyone on Howard.  Whether they will tackle the 400 IM, the 200 free or the 100s of stroke, something could be gained from each set.  Here, now, is a quick video journal of the practice:

Stretching ...

followed by ...

protesting ...

punctuated by...


ignoring coaching instruction.

And then it was time for our annual Hoover Ball game.  Every year we've chronicled the adventures of this great game.  If you are unfamiliar with the rules, here's how it works:
* Same as volleyball, except you catch and throw a medicine ball instead of a volleyball
* Be careful not to hurt your shoulders and face (but your knees and wrist should be OK, so that's a plus...)

This photo provides a lot of helpful information.  Notice how the medicine ball lands on the sand in bounds.  This means the team in the foreground earns a point.  Despite Matt Calhoun pointing at the medicine ball, his team does not receive a magic point for simply spotting the throwing utensil.

Check out these two videos that both highlight some of the in-game action and recap the winning team's humility.  The game was very well-played; the fastest moving contest that we've had at Howard.  There was strategy, sacrifice and the occasional rejection from the net (click the link to the left) or a drop through the fingertips.  When the sand settled and the comebacks were thwarted, Team Chiseled (E'lan, Bri, Shai, Darien, Miles, Matt, Trent and Cameron) emerged winning the contest against Team Ripped, 2-0 (15-13, 15-10.)

Here is the recap from one person's gracious point of view.

This Sunday, though, proved to be a magnificent day for the Bison.  To put a bow on the chilly day, we offer this recap from four Lady Bison.  Some items to note from the video:
1) Notice how much space the ladies have to film and they choose position themselves in the direct aim of the sunlight (which is opposite of yesterday's morning video that was filmed in the dark.)
2) Why do you think Ashley looks so angry in the first and final 30 seconds of the video?
3) Do you sense a theme that no one knows what day it is?
4) Check out Bri's glamour pose when E'lan requests the trio scoot in...
5) I would like to apologize for the below-average grammar throughout this particular clip.
6) At least we have each other to motivate each other.
7) What do you think Trent was doing in the dirty dishes section of the eating room?

There are probably 10+ more questions that you are asking yourself, too.  Feel free to post a comment or a question on any of these posts.  Tomorrow is the final day of 2012 and it promises to be extraordinary. 

You Can't Make This Up

I will try to be as brief as possible with this particular entry because of the fine work many of our Bison did today both in and out of the pool.

Today (and in many future entries,) we asked several members of the team to take charge of the camera and play the role of investigative reporter.  If today's raw footage is any indication of what is to come, you are in for quite a treat.

What I enjoy most about these videos is how each has a distinct approach to the assignment. 

Let's examine this first video:

You might be saying to yourself, "There's something wrong with my computer; I can't see anything."  The reason you can't see anything is because we couldn't see anything this morning, either.  We arrived at the pool around 5:45AM and the lights would not be turned on until around the top of the hour.  In this video, you'll hear sophomore Matt Calhoun ask a couple of questions to team members.  Usually the first rule of taking videos is to make sure you can see something, but I guess the audio will have to do.

 

Other interesting observations include how the Bison Matt is interviewing not only think they can be seen, but how they there isn't a solid train of thought from anyone.  It should be pointed out in the beginning of the video that Matt's first question is, "Is it dark outside, guys?"  Listen to the commentary and have a small amount of sympathy for anyone trying to talk in the dark before a workout.  We should, however, Herc Up, as is junior Darell Hungerford's advice.

 

This morning went really well from the groups.  We had four different workouts going, with solid performances from senior Darien Washington, sophomores Briana Dillon and Miles Hector.

 

Speaking of Miles...

 

This second video (click the link to the left)was reported by junior Janai Ederaine.  You should know that Janai put a lot of thought into creating this video, including making sure the audience could actually see something and using the Christmas tree has a backdrop to give the effect this training trip is one massive holiday gift.  Miles, along with sophomores Mohamed Bouzaghrane and Ben Skelding, endured the most meters in the long course morning practice and should be commended for it.  Miles does a nice job articulating his thoughts while Janai continues to ask questions with the help of the telepathic, voodoo Santa. 

 

The afternoon practice started sluggish, much like yesterday afternoon's workout.  The difference, however, came in the second half of the practice.  The 50 sprint group and 500 free group stepped-up nicely during the most anaerobic portions of the practice.  It was a nice rallying cry for the group as fatigue seemed to transform into motivation to give more effort.

 

The dryland portion of the afternoon followed the workout.  I could write a lot about the land activities, but why don't we let the video below, featuring sophomore Trent Popovich and freshman Cameron Gray, do the talking:

 

There are many points of note from this video (click the left link again:)

1) Notice how Cameron is allotted the :11 sec. mark to the :14 sec. mark to talk and Trent takes the :14 sec. mark to the 1:00 mark.

2) Did you hear how Trent told the world that he and Darell missed the bus for practice.  Can't say I told him to say that one ...

2a) Trent and Darell made it 2 miles in their jog to the pool before their coach politely requested that Anthony and Miriam pick them up in the bus.

3) Ben takes great pride in getting Trent and Cameron excited about Trent "dunking on" their coach, who just so happens to write the workouts for each practice.

 

Emeka will break you.

 All-in-all, it was a good day to be a member of the Bison.  We worked very hard, forced the wind and cloud cover to head north and away from our training schedule, and build team camaraderie at the expense of one of the greatest recreational, basketball activities known to mankind.  We continue to build muscle, build trust and build the foundation for what hopes to be a epic final eight weeks to the season.

 

Sunrise to Sunset

You haven't officially arrived on your Florida training trip until you've swum when the sun was still napping.

It looks like we've arrived.

The morning chill certainly could have been much worse.  It felt like it was in the low 50s when the bus pulled from the Homewood Suites at 5:30AM EST and into the FGCU Aquatic Center.  We were first on the scene and, as you'll see in the video, were slightly more spry than our friends from St. Thomas.  The water temperature was a good 30 degrees warmer than on deck, which is always a nice incentive for swimmers to get in the pool quickly and remain in there.

Today was the first real test of attrition for the Bison. Many team members have not experienced close to 5 hours of training in a single day since last year's Florida trip.  The morning workout was a good one and the unfamiliarity of swimming for a longer time without a wall caught a few team members off-guard, especially when it came time to kicking in streamline on our backs.  Nevertheless, the first hour gave the team the chance to get their legs loosened with the second hour providing opportunities to push their thresholds for the first time in Ft. Myers.

Two noticeable, excellent morning performers where senior E'lan Brewer and sophomore Emeka Brooks.  Brewer took complete control of her lane during the set of 4x300s and 5x200s.  It is great to see the veteran make the most of her final training trip to the Sunshine State.  Brooks challenged himself during his round of 4x200s and 7x100s, opting to swim fly during the first 50 rather than settle for freestyle for the entirety of the set.

The gorgeous scene at 7:10AM as the Bison battle through the water.

The afternoon started sluggish on a number of fronts and fatigue was settling into many members of the team once the 3PM hour commenced.  You could attribute this to the gray clouds that draped the area or the newness of being 18 hours from DC wearing off.  We eventually broke into two groups that included IM on the right side of the pool and freestyle on the left side.  Both sides had an aggressive run of 2700 yards before a demanding run of 4x150s for the IM group and 6x125s for the freestyle group.

The fun of the afternoon was not over, though, as dryland's intensity demanded quite a lot of physical discipline from the Bison.  Each team member completed two different circuits.
Circuit I - Done 5x in groups of 3
* 50-yard dash
* 5 medicine ball burpees
* 5x3 jump ropes
* 5 dips
* 5 Ab Wheels
* 5 Pull-Ups
* 50-yard dash

Circuit II - Done 2x in groups of 3
* 40-yard dash
* 10x3 jump ropes
* 10 iso pushups on Iron Gym
* 20 med ball twists
* 40-yard dash

Freshman Benta Horton-Gee starred in this segment for the women's team, showing particular athleticism in the aerobic areas of the circuits.  Sophomore Trent Popovich was physically imposing and consistent with all seven rounds of the circuit.  Both athletes carried their efforts from the pool into the dryland routine.

Battered, sweaty and looking straight into some storm clouds, we trudged onto the bus after a long day of physical demands.  The aches and pains of some quality efforts will be felt when we climb into bed this evening.  It's a good feeling, though, knowing you've set the groundwork for what lies in front of us. 

Florida provides an invitation to make a name for yourself.  You can command respect with an unmistakable work ethic or shrivel to the pressures of inconvenience and pain.  Which side you choose is ultimately your decision and will define your character whether you would like it or not.

Stay tuned for more adventures.  Thank you, again, for your support and encouragement.

From Ft. Myers with Love

We made it.

Thanks to some swift, excellent driving from Charlie and Anthony, the Howard University swimmers have arrived in Ft. Myers, Florida for their fourth straight winter in the care of Florida Gulf Coast University.  Today's forecast was 75 degrees without a cloud in the sky.  What a pleasant welcome!

This year we are staying at the Homewood Suites by Hilton, right by the Ft. Myers Airport.  This place is fantastic.  It's 7 minutes from the pool, across the street from a massive outdoor mall and right off Route 75 for easy arrival and departure.  The rooms are very comfortable with high-definition televisions, Internet, full kitchens and lots of other neat stuff.  Because we arrived so early, we could stay in our rooms for about two hours before heading to the pool for our 2pm practice.

We had the entire facility to ourselves and it was great.  The water was pristine and calm and the warm sun glistened the surface as we passed through the 81 degree pool.  The workout was solid and the Bison looked pretty good considering everyone had been traveling for an extensive amount of time.

After 2100 yards together, the team broke into four separate groups with similar foundations in the main set.  Here's a look at Miles, Ben and Trent's main set, with the other three groups having similar aerobic intentions:
10x75s on 1:15- 25 Fly Kick with board (hips up,) 50 Free, descend 1-4
12x100s on 1:30- #4-9 = Descend 1-5 starting at 85%
10x125s on 2:00 - 25 Short Axis Sprint, 100 Free

When practice ended, we went on a run through the jungle that is the campus of FGCU.  We knew there was an element of danger to our jog as the campus is a natural habitat for many endangered and dangerous wildlife.  I would be lying if I told you I knew where I was leading the team.  I figured we would get lost and read a couple signs that would eventually return us to the bus.  The jog went for about 30 minutes.  Here is a clip of some of the things we saw on our jaunt through the campus.

We made our way to SuperTarget to find some groceries and returned to the comforts of our hotel before 6PM.  All-in-all, it was a magnificent first day.  Tomorrow begins our first day of two practices.  The wake-up calls are set and we'll be ready.  We look forward to checking-in with you throughout the week.  Please feel free to send your comments and well wishes to the team.


It was an outstanding day for a swim.

With Our Powers Combined...

As the time ticked away from our Ft. Myers Training Trip and we recovered from our Gulf Swim, we renewed a coveted match-up with the University of North Dakota.  Their men's and women's team landed in Ft. Myers on Friday evening and began their training at FGCU on Saturday just after our 6AM practice.  And while we were putting a bow on this glorious training cycle, we sacrificed ourselves for one more practice and competition on Sunday evening to have the chance to race a super team.

Yes, those are our Howard Bison sprinkled among the North Dakota women and men.

Steve Parsons, the head coach of North Dakota, proposed the idea of having the two teams train together for roughly 80 minutes before competing against one another in a 6-event relay format long enough to watch the sun set.  Steve and I took turns giving a variety of sets to the integrated group of teams and after 3500 meters of solid work in the water, the team took to their corners of the pool to regroup for the New Years Day Fight to the Death Relay Meet.

The meet was a lot of fun and the chance to swim fast for a short distance against a great opponent is always welcomed.  For the six events, the swimmers had the chance to create their own lineups, knowing we had room for two relays inside each event.  Many of our Bison "volunteered" to swim all six of the events, a moderately noteworthy feat considering each of the events demanded a 50-meter swim.  The most strenuous portion of each event may have been for the 2nd and 4th swimmers in the relays having to trek back to the other end of pool in the correct lane in time for his/her next race.

This action shot spots Ashley Douglas (middle) taking the lead in the 200 butterfly relay in front of two North Dakota ladies.

The meet lasted until 6:15PM and, after congratulating North Dakota on a terrific meet, a quick warm down and swift change of clothes, our bus pulled away from the FGCU facility at 6:32PM for the final time on this training adventure.  It probably doesn't feel like a quick week, especially when your muscles are screaming for a break from the consistent pounding it was taking.  Ending the adventure in this fashion - swimming hard, working with other individuals through sets, communicating with teammates - was all too appropriate. 

We will definitely miss this facility and the people we met in Ft. Myers.  It's been a marvelous trip spent with superior individuals willing to represent Howard University with great determination and class.  Hopefully we each have memories of this voyage that will resonate with us for many years to come.

The Gulf Swim

At 6:35AM this morning, the sun was just beginning to ascend through the eastern landscape, carrying the beginning of a new year.  Just hours earlier, Ft. Myers Beach was a gathering spot for thousands of locals and tourists looking to ring in the new year with festive utensils, plans and fireworks.  Now it is a peaceful solace, clear and crisp, open for the taking.

January 1, 2012 - 6:35AM - Ft. Myers Beach, Florida

There were about 10 minutes that passed before anyone on the team arrived on the shore.  One by one, the Bison emerged from their sleeping quarters just 150 yards away from the coastline.  (For the previous two training trips, the team took a 15 minute ride from our hotel just to get to the shore.)  We shuffled under and past the pier and charted our course for the morning activities.

First we headed west on a team jog for about 1.6 miles along the sandy shores.  Some natives were hastily using their metal detectors and others were making good on their New Year's resolution to bike more.  We absorb a couple of odd glances as well as a few friendly waves.  We returned to our bags and belongings, having built a solid sweat courtesy of our 5K run.

Time for the best part...

If you've heard of our epic adventures with our experience with Gulf Swim, the January 1,2010 sacrifice and the January 1, 2011 death trap will both be remembered for generations to come.  This morning we made our own memories with a majority crop of participants making this their first Gulf Swim.  Like the others, there was hesitation or uneasiness.  After all, if the water was so great for swimming, why is any else joining us on this escapade?

From left to right, Brewer, Kelvin, Ashley, Shai, Bri and Miriam comprise the second wave of entrants into the Gulf.  Off in the distance, you can spot Ben, Trent and Emeka working their way to a distant buoy.

One of the more enjoyable moments for me is running swiftly into the chilly waters until I'm knocked to the surface and forced to begin swimming.  I feel this may have caught a few members of the team by surprise, but they quickly followed suit, began their plunge, and headed west.

It took many Bison about 30 seconds (or more) to acclimate themselves to the temperature, texture and salty taste of the water.  Every so often, I would revert to a sculling motion and listened to our team joyously shout, "this was such a great idea," or "I've never felt better," and the occasional "I can't believe I'm doing this."  It's terrific knowing we are so positive.

Each Bison chose their own path through the Gulf.  Some decided to navigate a short trip and beeline for the shore when they tolerance for salt water reached its peak.  Others plowed forward with more ferocity, looking for inhabitants of the mighty seas.  For me, this swim has gotten a little easier mentally and little more difficult physically.  I want them to swim a good distance but, in the end, this amount to an average warm-up for most of our practices.

Regardless of distance traveled or threshold of pain desired, this much is certain: the Gulf Swim is not for everyone.  There's a reason we had the entire Florida Gulf Coast to our very own.  Further, there's a reason there aren't crowds of people commemorating the sun rising on January 1 of any year.  This swim is another reminder about what makes our team so special.  We are doing things most people don't imagine they can or are even willing to.

Hooray Lady Bison

The thoughts of sleeping in this morning may have rang true in many of our minds.  The inconvenience of getting sand in your shoes (or running bare foot) doesn't sound like a fun proposition.  Getting cold and salty (physically) as well as cold and salty (psychological) from swimming in 70-degree waters are not new techniques we seek to adopt.   We swim in the Gulf of Mexico on January 1 because it represents the commitments and sacrifices we are willing to make when it's not the choice of others.  It's a reminder that we don't need a first place medal, challenging practice or name in the papers to feel a sense of unity and purpose.

This challenge continues to be a sobering one for me.  For one, this signifies the near-end of our journey to and our adventures within Ft. Myers.  Similarly, this week is the one week we get to spend with each other without ouside distractions, appointments or obligations (yes, this is a good thing.)

When I returned to shore after spending a good chunk of time in the Gulf, I caught pieces of stories of sea monsters only wanting to attack Darell.  While I am thrilled these monsters thought better than to mess with Mr. Hungerford, it more served as a reminder that obstacles are all-around us.  We share these stories of triumph with the poeople we care most about and foster these great feelings by undertaking more adventures with those that bring out the best in us.

There are 46 days until our conference championship and this morning - free from difficult intervals, weight training, or test sets, may have more influence on our team's ultimate goals than any thing else we train for.  There will still be difficult portions of the season that remain and we'll need to make decisions that will ultimately shape the outcome of our season and legacy as a team.  But the Gulf Swim continue to exemplify facets of our team that are commendable, even if it's just for a small window in our year.

It's going to be a bright, sunshiny day

 Welcome to 2012 - it's going to be a sensational year...

The Third Annual



Miriam snapped one of the finest photos on this trip, an action shot of Round II of Hoover Ball.  Can you spot the medicine ball just above the net?

Happy 2012 everyone!

The turn of the calendar marks the conclusion of the most brutal stretch of practices for our young Bison swimmers.  Our short course yards workout featured a traditional set that we've done for all three Florida trips.  This year, though, a new wrinkle was incorporated.

16x50s...

25 Swim...

Climb out...

Odd 50s = run around the 25-yard pool (where we are swimming.)  These are on 1:30.

Even 50s = run around the 50-meter pool (next to the yards pool.)  These are on 1:45.

Dive on the side where you removed yourself...

25 Swim...

Repeat

The disciplines for each of the 50s varied, as well:

#1, 5, 9, 13 = Free Swim

#2, 6, 10, 14 = Lengthy Underwater Kick

#3, 7, 11, 15 = Non-Free Swim

#4, 8, 12, 16 = Free FAST 
The efforts were impressive and the strongest executed round of this ritualistic set we've ever done.  When the final 50 was over, we looked incredibly spent, yet only halfway through the practice.  We had a lot to be proud of for those 800 yards of swimming and close to 1000 yards of jogging, but it would take quite a bit of mental toughness to persevere through the remaining practice.


We survived the final 55 minutes, complete with 50 sprints for the 100 freestyle group and intense pace work for our 200 stroke group and 1650 quadrangle.  Our arms were heavy and our heart rate was doing overtime.  We swam right until our 3PM deadline before giving way to the Lady Wolverines of Michigan, who had a front row view of the great efforts from our Howard swimmers.

As a side note, I want to personally thank Mr. Jim Richardson, head coach of the Universiy of Michigan Women's Swimming and Diving. Michigan routinely followed our practices both in the morning and afternoon and Coach Richardson was especially complementary and genuinely impressed the workload and focus Howard Swimming showcased this week.  If you read Coach Richardson's feats, it's quite clear he has a wealth of knowledge and experience.  In the handful of conversations he and I had, he consistently mentioned the importance of bringing members of the team who have good character and good grades.  "Fast swimming is important, but it's closer to fourth on the list than first," he told me. 

Team Trent (in tropical stripes) gets ready to receive the toss from Team Kelvin (flexing, foreground)

Now it was time for HOOVERBALL!

If you've never heard of Hooverball, here is a quick explanation of the game.  We may have slightly modified a few of the rules, but the backbone of the game was well in-tact.  When played at its highest level, Hooverball is a gritty workout that moves at a rate as fast as competitive volleyball.  Naturally, out team did not disappoint with their efforts or willingness to show great strength for the good of the team.

If the medicine ball could talk, it probably would say, "Wow, these Bison throw me with such purpose."

We played first team to score 15 points in a match, win by 2 points to conquer the match. 

Our first match was a classic, an 18-16 roller coaster of athleticism by all participants.  Our second contest ended a little quicker, with the winning team from the first match taking the second match, as well, by the score of 15-8.

Here are the notable work-horses from this afternoon's regiment:
#3 - Camille Dykes - led the Lady Bison for close to all of the 16x50s, including the running portion around both pools.
#2 - Shaianne Johnson - during her main set of distance freestyle practice, Johnson blazed 8x200s - all sprint after having just done 4x300s of technique and drills.  We Hooverball heaves were very impressive, as well.
#1 - Lauren Anthony - Lauren came on this Florida trip last season, as well, and the strides of success she has made are incredible.  She posted some excellent times in her 50 sprints and showed superb self-discipline during our main 16x50s.

Soon it will be time to have some dinner and brace for the fireworks signifying the end of 2011.  The trip is coming to a close, but we still have one day to leave a lasting impression from the Ft. Myers experience.