As always, the summer progresses more quickly than preferred. Our family vacations to Shanghai, Japan, and NJ (Princeton & Monmouth Junction) are over. I'm now in the second week of restarting fitness activity after nearly a three months lapse.
Workouts from July 6 - this post
*Alternated on days 7/6-13, both daily from 7/14
1,000-1,500 (100s/200s as FR-Swim/BF-K or BR-K) in HOA pool1-2 mile walk/jog in neighborhood **Thanks to the savvy Speedsters local running community I recently brought Roka Clifton 2 at nearly 50% discount. These running shoes are amazing! For first time ever, I can run with such comfort and far less aching afterwards.
*1-3x Daily (morning-afternoon-evening)
Bands - lighter resistance upper body10-20 Squats, 5-10 Pushups,10 min stretching, poses, planks
*Previous benchmarks from March 2016:
Swimming - 60 minute SCY swim at 1:15/100Running - 60 minute run at 9:15/mile
Short Term Goals - by 9/1/2106
Log or journal fitness and training to sustain momentum.Return to weekly OWS at Vanderbilt Beach ASAP.Support my friends by volunteering at local triathlons, running events.Lose the 20 pounds gained during time off.Get stronger, begin moderate weight training.Get more flexible, specifically core area & lower body - consult with a trainer.Run with Speedsters 1-3 times weekly.
Goals before 10/1/2016
Swim 60min at 1:15, Run 60min at 9:15Join Masters and/or Tri swim training group(s) either am or pm.Enter an OWS or USMS meet with a friend(s).Enter a local area 5K along with Speedsters.
Longer term, before April 1, 2017
Borrow a bike to tryout riding in some shorter tri group training rides (I used to ride extensively in teens, 20s & early 30s). Could lead to buying a bike to make riding an ongoing activity.Complete a one hour swim at 1:12/100 pace.Participate in a half marathon.
I have a lifelong recurring boom and bust cycles with fitness activity relative to life circumstances. My prior cycle of uninterrupted training and fitness was almost two years partly to encountering a great network of friends through the SWFL OWS FB group I joined in 2015. One upside during this time away from fitness activities and training has been increasing professional opportunity and growth.
MFI Hearing Aids
An added dimension to my running is the MFI (made for iPhone) hearing aids which recently replaced my six years old HAs. Any audio generated from the iPhone can be transmitted directly through the HAs via a proprietary bluetooth connection. Needless to say, it provides a wonderful experience to run with music or anything one would to listen to while running.
Even more basic - but so magical for me, it very effectively makes phone calls much more clear and less intimidating. In fact recently I was able watch a webinar on my large screen via PC and also simultaneously on my iPhone via youTube where I could hear everything so well without any captions while typing notes notes the entire session.
Updated July 15th, 2016 at 12:45 PM by fdtotten
Swam competitively in High School-NJ 1971-75, then NCAA I-CA (2yrs) Waterpolo (3yrs). Unfortunately, I did not train year-round during the off season, summers and did not compete in AAU swimming. Participated in local USMS (PMS - SF Bay Area) SCY & LCM meets, OWS on & off from about 1981 to 1998.
While working abroad I swam laps in Shanghai, Shenzhen, and Singapore as available. After a job relocation to Evans, GA in 2008, I started lap swimming at the Augusta Aquatic Center, GA averaging 2-3K SCY/LCM as available 3-4 time weekly.
Another job relocation took my family to Fort Myers, FL June 2011 where I continued to swim laps at the Fort Myers Aquatic Center. Since February 2012, my primary daily training facility has been at FGCU (Florida Gulf Coast University) with LCM 6-8 months of the year.
I have competed in local SWF 3-5K OWS events, and would like to swim 1650/1500/800 and 200/400 IMs at local USMS or Florida Senior Games events.
Coaching and Teaching
Once upon a time, a long time ago, I was active in part-time coaching and teaching swimming over the years beginning in high school as Red Cross WSI Swim Instructor teaching and coaching at Summer Swim League clubs during my Jr/Sr years of HS and while attending the University of the Pacific in Stockton, CA near the SF Bay Area.
After UOP graduation with a BA degree in English & Communication, I was employed full time off an internship, and also assisted with part-time coaching of the UOP NCAA Div I Men's & Women's swimming teams, along with Men's Water Polo. Next came Age Group and Assistant Senior USS swim club coaching positions along with ASCA membership, courses and certifications. Different career jobs and locations led to seasonal part-time head coaching positions with High School Swimming/Water Polo and USMS teams in the Bay Area and San Francisco. Soon after relocating to San Francisco for new job at Bank of America Trust, I was selected as part of the part-time aquatic coaching staff that founded the University of San Francisco USMS swimming program at the Koret Center.
From USF I went on to assist The Olympic Club athletic department with TOC competitive aquatics programs including Masters Swimming, Open Water Swimming, Water Polo, and a lap swim fitness program called Spin and Swim, along with events such as The Olympic Club Mile, and the Trans Tahoe Relay Swim. Due to evolving family and career choices, I retired from part-time aquatic teaching and coaching becoming a lap swimmer. When my family and I returned to the USA from living and working overseas, I also eventually returned to participating in USMS.
Updated February 3rd, 2016 at 03:26 PM by fdtotten