Drylands: RC/Scapular ex, 15 min explosive leg press, 190 x 3 x 15 explosive super pullover, 100 x 3 x 12 good mornings, 85 x 4 x 8 leg abductor, 130 x 4 x 6 cable twist w/yoga ball, 50 x 2 x 12 each side wrist curls, 65 x 4 x 12 power wheel pike ups, 2 x 12 long arm crunches, 2 x 50 extreme angle iso squat w/6lb DB, 5:00 Bike, 20 min ++++++++++++++++++++++++++++++++++++++ The girls were off school today, so I didn't have time for a recovery swim. In case I feel motivated this weekend, I signed up for the Tropical Splash meet this Sunday. :O I haven't swum at this meet in years. It has an early start and the pool is not great. But I'm going to cruise in late and swim mostly in the second half of the meet. 50 fly/50 evil//200 evil. No touchpads = no backstroke for me. At least one split request of course. Not going to rest at all.
Updated January 29th, 2013 at 11:49 AM by The Fortress
Drylands: RC exercises, 15 min cable crunch, trying to target obliques, 85 x 1 x 25 each side, 95 x 2 x 15 each side tricep press, 40 x 3 x 12 good mornings, 75 x 3 x 8 wrist curls, 40 x 3 x 15 resisted track start jumps, 40 x 1 x 10, 45 x 1 x 10 explosive leg press, 190 x 3 x 15 total ab machine, 110 x 3 x 15 standing broad jumps, 10 altitude drops, 10 seated twist w/45 lb bar, 3 x 15 long arm crunches, 2 x 50 Bike, 30 min Foam roller/stretching, 20 min ++++++++++++++++++++++++++ Had a good session at the gym today. Started back with the explosive work. One of the best things that I've added to my regimen are those resisted track start jumps. I swear I've been getting off the blocks faster this past year. I'm going to brave another Mason practice tomorrow night. Hoping it won't leave me too plastered. The last one was a tough workout coming off taper. I'll make sure not to run or get chased by a moose first tomorrow.
DRYLANDS, 75 min rehab ex, 15 min flutter kicks on bosu, 100 long arm crunches, 100 cable twist w/yoga ball, 45 x 1 x 15, 50 x 1 x 15, 60 x 1 x 15 each side explosive leg press, 190 x 4 x 15 wrist curls on cable machine, 30 x 1 x 25, 40 x 1 x 25, 50 x 1 x 25 good mornings, 85 x 2 x 8, 90 x 2 x 8 rear delt flys, 50 x 2 x 30 standing power wheel roll outs, 2 x 10 resisted track start jumps on cable machine, 50 x 2 x 10 resisted standing long jumps, 30 x 1 x 10 knee tuck jumps, 2 x 10 altitude drops, 10 Bike, 45 min: Didn't go too hard. Was reading Tyler Hamilton's The Secret Race. Stretching/Foam roller, 15 and then gym closed at 2:00 for Hurricane Sandy ++++++++++++++++++++++++++++ I would have preferred a recovery swim today, but the gym was the only option. I ran off to get in a workout before it closed. Most of my town is out of power now. I'm shocked we still have it. I'm sure it's not for long ... I just hope it's not a repeat of this summer.
Drylands: rehab exercises, 15 min total ab machine, 120 x 4 x 12 good mornings, 70 x 4 x 8 squats, 220 x 4 x 8 explosive leg press, 195 x 4 x 10 adductors, 90 x 4 x 8 resisted side lunges, 45 x 2 x 15 each leg resisted track start jumps, 45 x 2 x 10 altitude drops, 10 TRX squat jumps, 10 knee tuck jumps, 10 Bike, 30 min Stretching, 20 min ++++++++++++++++++++++++++++ Just hit the gym today while Lil Fort was with a friend. Pool tomorrow. Can't believe August is almost over ... I haven't decided if I'm swimming in the NBAC long course meet on Sept. 9. But I see I have until Sept. 6 to procrastinate.
Drylands: RC exercises explosive single leg press, 110 x 3 x 8 each leg wide grip lat pulldown, 70 x 3 x 12 resisted lunges, 50 x 2 x 15 each leg extreme angle step ups w/BB, 30 x 1 x 10 rear delt fly, 70 x 4 x 8 good mornings, 75 x 4 x 8 adductors, 90 x 4 x 8 abductors, 110 x 4 x 8 captains chair leg raises, 2 x 20 knee tuck jumps, 10 altitude drops, 10 Bike, 45 min ++++++++++++++++++++++++++++ Getting ready to watch swimming! I was at the gym late this afternoon, so missed most of the spoilers. I did see the Missy Franklin win posted on the 400 IM thread. Really excited to see how she does it.
Drylands: RC exercises HS hi row, 95 x 1 x 5, 140 x 4 x 8 deadlift, 95 x 1 x 5, 115 x 4 x 5 reverse preacher curl, 20 x 1 x 8, 30 x 1 --- F! right elbow went twang just like a rubber band, insta pain. explosive leg press, 190 x 4 x 10 leg abductor, 100 x 3 x 8 total ab machine, 100 x 3 x 15 straight leg raises, 2 x 20 Bike, 45 min ++++++++++++++++++++++++++++ Took Friday off as I was super busy and wanted to see The Dark Knight rises. Yesterday was busy too with our last summer league meet (cold and in the rain) and Lil Fort's twilight race. Both girls grabbed some wins and Lil Fort dropped time in her 5K, running a 20:47. Next weekend is our Divisional Champs. My once a week swimmer Teen Fort will swim fly & breast. But Lil Fort has to miss out bc she's running the 3000 at the National Track & Field championships in Baltimore the same day. http://www.usatf.org/Events---Calend...and-Field.aspx. I definitely reinjured my right elbow yesterday. . It's been slightly twitchy lately, which I believe is due to subbing breast for free during practice. But now it feels just like it did last November and I'm worried I've done some permanent damage to the tendon. I had hoped, with my shoulder improved, to be injury free for awhile. Foiled. And this really throws a wrench in my plans to build back upper body strength this summer heading into the fall short course racing season. I have an appt for (hopefully) my last PRP session on my shoulder on Aug. 21. I'll rest it until then and see what the doc says about my elbow. Last time, the cortisone shot zapped the pain, but if there's some damage in there, that won't help in the long term.
Updated July 22nd, 2012 at 05:43 PM by The Fortress
Drylands: RC exercises leg press, 250 x 4 x 8 leg adductors, 90 x 4 x 8 seated row, 70 x 4 x 8 push press, 50 x 3 x 8 back extensions w/25 lb plate, 2 x 15 single leg squat w/20 DBs, 1 x 8 each -- not a good idea after adductors and back extensions -- too much hamstring tricep press, 40 x 4 x 8 power wheel roll outs, 2 x 15 straight leg raises, 2 x 15 Bike, 45 minutes ++++++++++++++++++++++++++++ Back to gym today after more than a 5 week absence. I'm sure I'll be sore tomorrow. Does anyone know about the timing of compression garments for speeding recovery? Do they ideally need to be donned right after a workout or is it fine it it's just sometime that day? We are in the midst of another heat wave. Heated yoga does not appeal.
Drylands, 90 min: scapular/RC/elbow/ankle exercises flutter kicks on back on bosu, 2 x 100 captains chair leg raises, 2 x 30, boom extreme angle step ups with BB, 30 x 3 x 10 good mornings, 80 x 4 x 8 leg abductors, 140 x 4 x 6 explosive leg press, 270 x 4 x 12 extreme angle squats with kettle balls and stacked steps (feet are elevated on the steps), 40 x 4 x 12 -- I like this one. seated rows negatives, very light, 50 x 2 x 15 wide grip lat pulldowns, very light, 50 x 3 x 20 altitude drops, 2 x 10 Bike, 30 minutes Stretching, 30 minutes ++++++++++++++++++++++++++++ Took yesterday off because, predictably, I was done in by the mega sprints + deep tissue. Had a productive day at the gym -- especially by lazy sprinter standards -- as a result. Broke down and did some very lights rows and pulldowns. (Shoulder and back pain is worse than elbow pain.) Tomorrow, I'm swimming with Speedo. But given his new "main sets" I may have to show up an hour early.
Bikram yoga, 90 minutes Due to travel, taper, injuries, I haven't been to bikram since Nov. 4 -- along two month hiatus. Of course, I have been stretching regularly since then. Flexibility -- very good. Heat tolerance -- much better than expected. Balance -- meh. I tried to be cautious of my ankle. It seemed pretty crowded for a 2:00 pm weekday class. Bike, 30 minutes +++++++++++++++++++++++++++++ I'd like to do a speed and lactate workout the next 2 days. Not sure which order I'm going to do them in. In other news: 1. Fort Son swears by AMP, amplified muscle igniter pre-workout. Looks like a lot of caffeine to me. 2. Lil Fort and her classmates petitioned her school to use yoga balls instead of chairs at their desks. So now most of the class is bouncing/sitting on yoga balls with little feet. Kids ... 3. Mr. Fort bought me this shirt for xmas: http://store.nike.com/us/en_us/?l=sh...72/pgid-416386. I'm wondering if I can wear it to the gym without looking like a complete jerk. 4. Mr. Fort is considering competing in the duathlon nationals, which are in this area, in June. 5. I also got the Paleo Diet for Athletes for xmas, which I will be interested to read. 6. New article on diet in WSJ says that calorie counters are right. Weight gain from excess calories is the same regardless of the composition of the diet in terms of protein, fat and carbs. http://online.wsj.com/article/SB123559955210376029.html
Updated January 4th, 2012 at 07:21 PM by The Fortress
Drylands: RC and ankle exercises, 15 minutes Bike, 40 minutes Stretching, 25 minutes Swim/SCY @ Mason: Warm up & Transition: 400 swim 400 kick 400 pull -- I did around 900 of various strokes, kick and drills. I like to swim slowly in warm up. 4 x 100 build any stroke @ 1:40 -- I swam smooth 100 IMs 16 x 25 @ :40 3 shooters, 1 EZ Main Set: 12 x 150 3 x 150 various free drills 3 x 150 free 3 x 150 various stroke drills 3 x 150 stroke -- No. Instead, I did: 3 x 150 flutter kick w/board & fins @ 2:45 3 x 150 backstroke kick w/fins @ 2:30 3 x 150 flutter kick w/fins @ 2:30 3 x 150 IM (fly/back/breast) @ 3:00 -- I snuck in a couple easy 50s between set 2 and 3. 100 EZ Total: 3700 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The workout on the board wasn't exactly what I was expecting on a Thursday night. I decided to convert it to an endurance kick workout, which I haven't done in a long time. I was sharing a lane with Brad who was doing all freestyle, so it worked out fine. Fairly sparse attendance. But it was nice to see some of my teammates. I'm putting my compression pants on after bashing up my legs today. I scanned the first 10 pages of my blog last night for workout ideas. Uh, I was training very differently in 2009 -- a much higher % of aerobic work. (Perhaps that why I survived several 200s that year.) And I tended to work all energy systems in a workout whereas now my workouts are much more focused around X purpose. It was also interesting to re-read my journey into the weight room. I'm definitely stronger now. Rich Abrahams posted the attached pic on my FB wall. That girl has legs!
Updated December 22nd, 2011 at 10:30 PM by The Fortress
Drylands: RC and ankle exercises leg extensions, 70 x 4 x 12 seated row negatives, 80 x 3 x 12 wide grip lat pulldown, 90 x 4 x 8 -- Jazz was right; this didn't bother my elbows at all leg abductor, 120 x 3 x 15 lower back machine, 130 x 15 flutter kicks on bosu with ankle weights, 3 x 100 long arm crushes, 3 x 50 captains chair leg raises, 3 x 20 power wheel roll outs, 3 x 20 Bike, 30 minutes Stretching/Yoga, 30 minutes ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Still treading lightly at the gym. My elbows are slowly but surely improving. http://www.livestrong.com/blog/blog/...trends-2011-2/ Swimming science roundup, including blurbs on VASA training, breaststroke tips, energy drinks, etc. http://www.swimmingscience.net/2011/...und-up_18.html
Updated December 20th, 2011 at 06:10 PM by The Fortress
Bike, 40 minutes -- Felt much easier today than yesterday. Swim/SCY/Solo: 600 various 8 x 50 fly drills 20 x 100 w/fins @ 1:30 --just cruised 5 flutter kick w/board (keep under 1:15, legs felt that last 2 days of biking) 5 free (1:09-10) 5 backstroke kick (1:12-13) 5 free (1:09-10) 50 EZ Total: 3050 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Only had 50 minutes to swim so did, for me, a short rest main set. I haven't felt like going fast yet anyway, so this was fine. Though it felt rather odd. Even the noodlers commented that I was doing a short workout!
Updated December 19th, 2011 at 06:45 PM by The Fortress
Drylands: RC exercises leg press, 290 x 3 x 12 lat pull down, 140 x 3 x 12 lower back machine, 110 x 3 x 20 total ab machine, 110 x 2 x 25 power squat, 180 x 3 x 15 leg abductor, 110 x 3 x 12 back extensions w/plate, 25 x 3 x 15 long arm crunches, 2 x 50 superman bananas, 2 x 30 captains chair, 2 x 15 reverse decline crunches, 2 x 15 Bike, 60 minutes Stretching, 20 minutes ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Mr. Fort was home baking pies and cookies today, so I got in a long workout at the gym this afternoon. I kept the weights fairly light since I'm just starting back and I didn't want to stress my ankle. I tried the lat pulldowns. I don't think they bothered my elbows too much. Right now, the left one is much better but the right one is still painful. It is wonderful to have Fort Son home. And he couldn't be happier at college, which is awesome.
ART, 30 minutes: My ART doc really beat up my right shoulder and trap. Ouch! And I was too busy to ice it until now. Bike, 30 minutes: Some non-swimming fat burning. Wanted to do another 30 minutes, but got distracted. RC & Holds: RC exercises, 15 minutes extreme angle isometric holds: The 5 basic ones are: push up, bicep/tricep, squat, and lunge. The theory behind extreme angle isometrics is: http://theorytopractice.wordpress.co...on-isolations/ I've done the extreme angle squat and extreme angle step ups (not a hold) off and on. I am mulling over making a commitment to these holds this season. The downside: as the article notes, they're deadly boring and I don't tolerate boredom well. The up side: more explosiveness and fast twitch. I didn't do the push up hold today b/c of my right shoulder. But I did: squat hold: 5:00 lunge left leg forward: 1:30 lunge right leg forward: 1:30 bicep/tricep w/ 5 lb DBs: 3:00 The lunges are torture when you're in an extreme angle. Lots of room for improvement there. Once you get to 5 minutes, you add weight and start over. Bikram, 90 minutes: Had to go at 8:00 pm tonight and it was packed again. I wish they would adjust the heat when it's so crowded. I took a precautionary break during the tree/toe stand posture (my least favorite b/c it seems somewhat dumb) to ensure no repeat of nauseousness. My studio has added a 10:00 pm class on Tuesday nights. Maybe that would be better! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Mulling over what my dryland plan will be for the fall. Suggestions?
Bike, 30 minutes Drylands: RC exercises flutter kicks on bosu, 2 x 100 back extensions w/plate, 25 x 2 x 15 power wheel roll outs, 2 x 15 power wheel pike ups, 2 x 10 hanging leg raises, 3 x 10 push press, 40 x 2 x 10 goblet squat, 55 x 2 x 10 Stretching, 20 minutes ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ No time for a swim today with Lil Fort having friends over, and mentally I needed a break! All I've done for weeks is swim, swim, swim. I need to mix it up more so that I'm feeling excited about getting to the pool and more ferocious once I'm there. I did mostly a core workout at the gym today. I want to ease back into drylands and not ramp up until after my meet. (As it is, I'm sure I'll feel the effects of the power wheel.) After the meet, I may take a few days off -- from the pool, not exercise. Was interviewed by Swimming World TV today via skype. It's going to air next Monday. He asked me quite a bit about SDKs -- not surprising! Right after me they talked to Allen Stark and you can watch him on Tuesday. For my interview, they warned me that I wouldn't see the interviewer on my computer screen. They didn't explain why (and didn't do this with Allen), and it was rather odd talking to just my computer screen. Hopefully, I won't look too foolish. lol Jimby said he has done the same thing before. Here's the list of WRs set at Nationals: http://www.swimmingworldmagazine.com...urse-Nationals. Interestingly, only 3 of the records were broken by swimmers under 50. All three are Olympians (Gangloff, Chris, and Noriko Inada). The tech suit records aren't easy to crack!
Updated August 11th, 2011 at 09:58 AM by The Fortress
On the way out the door to yoga this am, I got a call from Lil Fort's school that she was not feeling well. And Mr. Fort did not get home in time for me to get to my team practice. So I had to content myself with: Drylands: long arm crunches, 2 x 50 windshield wipers, 2 x 25 power wheel roll outs, 2 x 15 power wheel pike ups, 2 x 15 plyo jumps, 4 x 10 altitude drops, 10 extreme angle isometric squat, 5:00 overhead med balls slams, 2 x 15 twisting med ball slams, 1 x 15 handstands, 10 Bike: tabata, 4 minutes, http://www.squidoo.com/tabatatraining Commentary: Kind of bummed to be out of the pool for 3 days, especially since Saturday has to be an off day (in Philly for the regatta). But, fortunately, Mr. Fort is working out of the home office tomorrow. So if Lil Fort is still not feeling well, I can hopefully get a workout in.
Updated May 19th, 2011 at 09:21 PM by The Fortress
Drylands: long arm curnches, 50 windshield wipers, 25 flutter kick on bosu, 2 x 50 alternating hammers, 30 x 2 x 50 HS iso lateral hi row singles, 210 (my max so far) x 10 Nautilus lower back machine, 140 x 2 x 15 hanging straight leg raises, 2 x 15 hanging oblique twists, 2 x 15 goblet squats, 70 x 2 x 15 overhead squats, 45 x 2 x 15 RC work, 15 minutes Bike, 45 minutes: stretching & foam roller, 20 minutes ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Mr. Fort was participating in a marathon relay (they won the men's masters division) until about 3:00, so I didn't head out until late in the afternoon. I was somewhat demotivated by then. I've generally been less motivated the last couple weeks. I was dragging my feet, and Mr. Fort said "discipline is doing what you don't want to do when you don't want to do it." That got me out the door. I'm hoping to return to yoga this week after a stint of biking. I have way more time than usual for a Monday tomorrow because the kids are in school for a full day due to snow days and Lil Fort is heading to a friend's after school. This spring also marks the first season that my two teenagers are competing in the same sport, so that may mean less running around. (They overlapped in swimming one year, but were at different practices.) I've been waiting to sign Lil Fort up for a running program until she was a bit older. Decided to sign her up for the local "Girls on the Run" program instead of something more formal. From what I can glean, aside from track parents, running starts much later for kids here than swimming.
Drylands: Med ball slams on racquetball court, 15-20 minutes -- floor slams, overhead slams, backward rotational slams, start slams, reverse scoops -- I added a new one today: backward overhead throws. backward rotational slams: http://www.coreperformance.com/knowl...l-address.html (though I stand much further away from the wall and throw it a lot harder than shown here) overhead backwards throw: [nomedia="http://www.youtube.com/watch?v=QVvoAsXiGYQ"]YouTube - Overhead backwards med ball throw[/nomedia] broomstick twists overhead dislocations with broomstick & twisting dislocations: -- http://ericcressey.com/tag/broomstick-dislocations. A trainer showed me how to do the twisting variation. decline reverse crunches, 25 long arm crunches, 50 overhead squats w/45 lb bar, 15 squat swings w/25 lb plate, 15 tricep press negatives, 50 x 2 x 10 bicep curl, 40 x 2 x 15 HS iso lateral hi row, 180 x 1 x 5 (spaced out and forgot to do further sets of this exercise) standing broad jumps, 10 extreme angle lunge step ups, 2 x 10 each leg RC Work, 15 minutes Bike, 20 minutes Massage, 60 minutes Had very tight quads and hamstrings from the lack of yoga. Scapular area was the usual mess. ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Glad I got this in as I had a terrible night's sleep. Mini failed to set her alarm and I had to get up and drive her to school. (Fort Son left early.) Not cool. My new year's resolution was to attempt to get to sleep earlier, but thus far I have abjectly failed. My body seems hardwired to want to fall asleep very late and get up late. And, apart from my corporate law firm + early rising with young kids life, that's how I've always been. Throughout most of college and law school, I tried never to take courses before 10:00 am and I have never exercised in the early morning. My doc suggested that my sleep travails of the last few years may be due, in part (so many factors of course), to the reversal of stimulation. My day is now relatively quiet and my afternoon/nights are full of kids, driving, errands, etc. I'm fine if I can just sleep in (and ignore my family). Interestingly, the entire Health & Science section of the Washington Post was devoted to the topic of sleep. And there was an article on mediation that I'm including for Bobinator: http://www.washingtonpost.com/wp-dyn...021405973.html Checking my calendar, I see I have PRP on Thursday. That is probably better for my off day, though I always feel sluggish swimming the day after a deep tissue massage. Got a chuckle out of this. Mini Fort is leaving Thursday for States. For the county to approve the travel trip, I must be advised and acknowledge in writing that she is participating in a water based activity with the risk of drowning and death. A take on the Ian Thorpe comeback: http://speedendurance.blogspot.com/2...nd-losers.html
Updated February 15th, 2011 at 09:23 PM by The Fortress
Bike, 45 desultory minutes Stretching & RC Work, 45 minutes Commentary: I'm still feeling kinda sick and now my Lil Fort is sick and feverish. Had to pick her up at school today, and that put the kabosh on any workouts for me. Can't even sneak out tonight to swim b/c Mr. Fort is out of town on a trial and the two teens have other commitments. I'll go stir crazy if I can't get out of the house tomorrow ... I was hoping to meet Speedo at OakMarr. And I'm rather peeved. Aside from endorphin and workout preclusion, I just found out that Mini Fort put my kneeskin through the washing machine. Suspect that ruins any coating that was on it. I was also annoyed when my Jimslie-Jamesparticus was abruptly banned from the forums. I'm glad the Forum Moderator(s) saw the light and reinstated him. If humor and satire are banned, I'd probably check out from the forums. Trying to get myself in the mood to stretch tonight. I suspect Lil Fort will attempt to force me to watch American Idol, so I will need a distraction. (Did it!) I have also been assiduously honing my scrabble skills the last few days. JimRude just went down!
Updated February 9th, 2011 at 11:49 PM by The Fortress
Drylands: RC work, 15-20 minutes back extensions, 25 x 2 x 15 long arm crunches, 2 x 50 flutter kicks on bosu, 2 x 100 HS power squats, 200 x 1 x 10, 220 x 1 x 10, 240 x 1 x 10 HS iso lateral hi row, 160 x 1 x 10, 180 x 1 x 10 skull crushers, 50 x 2 x 15 knee tuck jumps, 10 med balls slams, 10 start plyo w/med ball, 10 step ups on box w/15 DBs, 15 Bike, 30 minutes: Just hopped on bike at home later in the day. Commentary: Weights were not too difficult. I didn't feel like I had lost any strength in the week off. And perhaps the rest was beneficial (rest, adapt, get stronger, blah blah). I do need to take it easy on the plyos with my foot. Shoulder is still slightly sore, which I attribute to not doing RC exercises for 3 days. My bad. I'm going in for a magnesium injection tomorrow am, as I had some major cramping issues at the end of last week. On another note, I've lost 5-6 pounds since beginning BHRT & thyroid therapy without changing my diet at all. In reality, I've been exceedingly skeptical about the "calories in calories out" mindset, as previously it appeared that my weight stayed the same no matter what I ate or how much I exercised. I now have a "hormones rule the world and you better hope nothing goes wrong" mindset. lol. I've also heard from my coach, who's from Canada, that the pool for Canadian Masters Nationals at the end of May, Claude Robillard, is very fast. Very tempting!
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