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Running

  1. I hate Vinyasa, Saturday, Jan. 23

    by , January 23rd, 2010 at 04:42 PM (The FAF AFAP Digest)
    Run:

    The sun shone and the temperature eeked up to 40 degrees today, so I opted for a run. Did my usual 5 mile zen run loop. Stopped for a quick chat and walked an up. It was quite divine.

    Yoga:

    I tried the Solar Flow option on the Yogi Shakti DVD this afternoon. I could only stomach about 15-20 minutes of it. I never want to hear or do the vinyasa sequence chataranga-upward dog-downward dog again. Perhaps I would have liked some of the other segments of the video better, but I didn't like the first part for sure. I think I may need to stick to bikram or power yoga.

    In any event, I plugged in the P90X yoga DVD my friend gave me. It's also 90 minutes. I did about an hour of it. There was some vinyasa flow work, which I fast forwarded through as I didn't want to do it again. Otherwise, it seemed to have a lot of different movements from different yoga disciplines without any spirituality attached. I didn't get to the last 30 minutes of seated stretching (always my fav). I'll do that tomorrow. I would do this one again.

    I'm definitely hitting the pool tomorrow and hoping the crowds aren't too bad. Hoping to do a lactate set. I didn't swim as much as usual this week. I am still aiming for 5x per week, which is my norm. Hopefully, I won't feel like a terd again tomorrow.

    Suits:

    FYI, I heard that Roque Santos, having left B70, is desiging his own line of new tech suits. The women's suit is supposed to come up slightly higher in the back.

    Updated January 23rd, 2010 at 06:29 PM by The Fortress

    Categories
    Running , Yoga
  2. Drylands, Wed., Dec. 30

    by , December 30th, 2009 at 04:13 PM (The FAF AFAP Digest)
    Drylands:

    Gym:

    broomstick twists, 1 x 25
    bent over rear delt fly, 12.5 x 2 x 15
    standing single arm push on double cable machine, 25 x 2 x 15 each arm
    single arm standing lat pulldowns, 55 x 2 x 15, each arm
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill w/20 lb DB, 20 x 2 x 10, each arm
    squat swings w/25 lb plate, 25 x 2 x 15
    goblet squats, 50 x 2 x 15
    lying overhead tricep press, 40 x 2 x 15
    decline reverse crunches w/10 lb DB held by feet, 3 x 15
    body rows, 3 x 20
    hanging knee tuck kick outs, 2 x 15

    tabata squat thrusts w/press & med ball = 8 rounds of 20 seconds on and 10 seconds off. (Used my iphone to time.) Killer!

    [ame="http://www.youtube.com/watch?v=LkcnqPHcWeI&feature=player_embedded"]YouTube- Faster Swimming dryland routine called Tabata[/ame]

    see also:

    http://ironmom.blogspot.com/2009/05/tabata-swim.html

    and:

    CF Swimming Tabata Death:
    WOD: 5 rounds tabata x 5 exercises (no rest in between)

    Wall Ball
    Double unders (or 1/3 for singles)
    Push Ups
    Sit Ups (I'd sub plyos for this myself)
    Row

    RC:

    internal and external rotators
    med ball on wall
    scapular wall slides
    prone scapular scrunches
    3 position arm extensions
    dumbbell shrugs
    scapular pulls

    P90X Ab Ripper:

    11 exercises, 25 times each:

    Knee In and Outs
    Bicycle
    Bicycle in reverse
    Crunchy Frogs
    Fifer Scissors
    Hip Rock and Raise
    Pulse-ups with straight legs
    V-up roll ups
    Obliques V up crunches, each side
    Leg climbs
    Mason twist oblique twists

    Looks like it is all right here:

    [ame="http://www.dailymotion.com/video/x7tcpx_p90x-ab-ripper-x-part-1_school"]Dailymotion - P90X Ab Ripper X Part 1 - a College video@@AMEPARAM@@http://www.dailymotion.com/swf/x7tcpx@@AMEPARAM@@x7tcpx[/ame]

    Run:

    2 x 1 mile run to drop the car off for new tires and go back to get it. It's WAY to cold out for my taste to run.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    1. Well, I made it through my first official tabata cycle doing squat thrusts w/a press as in the swimming dryland video. Not easy. My heart rate was up pretty high -- probably the highest its been since I swam the 100 back at NE Champs. lol. Seems like a great exercise though.

    2. I'm really liking the snatch windmill exercise. It's a good shoulder isometric and really works the core.

    3. There are no jump ropes at my gym. And my son's jump rope is awol. So I ordered a jump rope today along with "The Stick" for my troublesome calves. It's supposed to be more effective than a foam roller.

    4. The P90X Ab Ripper video seemed harder than usual after my gym session. I hadn't done it in awhile and doing it also confirmed that it is, in fact, much different than the P90X Plus ab/core workout. Much more ab isolation. I think the oblique V up crunches are the best exercise on this DVD.

    5. I think the hanging ab work may be irritating my elbows slightly. I plan to go back to using my ab slings.

    6. I had an appt with my sleep doc today. We also discussed the allergy issues. He says that, given my symptoms, it's an absolute no brainer that I have a gluten intolerance/allergy and I need to cut it out asap in toto from my diet. He says I also have a lactose intolerance/allergy, but that symptoms of hives, rashes, anemia and hand tingling indicate a gluten issue, not a lactose issue. (He said the latter could be controlled somewhat by taking lactate tablets before eating any dairy.) He thinks my reaction after dinner the other night was likewise gluten, not lactose, even though I *thought* I was eating gluten free. Restaurants, as Q has noted, are apparently, wholly unreliable ... It's also not a good sign that the allergies seem to be escalating. Big ugh.

    Updated December 30th, 2009 at 10:27 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Running
  3. Run + Core, Sun., Dec. 27

    by , December 27th, 2009 at 05:43 PM (The FAF AFAP Digest)
    5 mile run:

    The sun shone and the temps soared above 50, so I decided that it was time for my first zen run of the winter. The first mile felt wretched, but then I settled into a groove. It was still pretty muddy, so the shoes are a bit trashed. My right hammie protested a teeny bit. But since I didn't have a hangnail, , I kept running.

    Core work:

    I got home, watched the Duel in the Pool and then did the P90X abs plus 20 minute video. I like the standing X crunches. The last exercise, called "cherry bomb," is also pretty cool -- it consists of banana, roll to side, roll back to banana, crunch into canon ball, explode with arms and legs in giant X. All the balancing requires a lot of core strength.

    I couldn't believe what a little skinny boy Michael Phelps looked next to Nathan Adrian!

    Allergies:

    Ugh! Went out to a nice dinner last night and then had an immediate hive attack. Worst one yet. I've been pretty bad about cutting out lactose and gluten this week -- too many xmas cookies and fudge! But I think it must have been the risotto and creme brulee that did me in last night. I think my 6 week cold turkey effort begins today!

    Updated December 27th, 2009 at 06:19 PM by The Fortress

    Categories
    Running
  4. Saturday, Nov. 7

    by , November 7th, 2009 at 06:01 PM (The FAF AFAP Digest)
    AM: Hot Yoga

    Went to the 10:00 am 90 minute hot yoga class. This was my easiest class in terms of resisting heat stroke. As always, I'm pretty decent on postures with back bends involved and not so hot on balancing. But I'm improving slightly. Had my fav instructor Insel there today.

    Then I went to the last regular season soccer game for my 9 year old. The weather was gorgeous, my daughter rang like a gazelle (she's a natural wingman), and we had a little party afterward.

    My lunatic relay partners (who are co-soccer coaches) are anxious awaiting results from the Wrightsville Beach ironman tri taking place today.

    PM: Run:

    Wasn't sure what exercise to engage in this afternoon. Given the beautiful weather, I opted for a run. Did my usual 5 mile trail loop. The first mile was mildly tortuous after my manic plyo session yesterday and yoga this am, but then my legs relaxed and I felt pretty strong. I still walked a nasty up though.

    Meets/Times:

    I understand that there is going to be a meet here in PV the Saturday of Thanksgiving weekend at the Freedom Center called the "Crawl Brawl." It was supposed to be in meters, but it was switched to yards. God forbid we swim SCM ...

    This is slightly ameliorated by the fact that there is now going to be a SCM meet at Wilson High School (site of the Fall Ball). Unfortunately for me, it appears to be a one day meet only the same weekend as NE Champs in Boston.

    On a happy note, the IL TT chair corrected his TT submissions and included my LCM times in the 100 fly and 200 back. Mary Beth W. assured me they would appear in the final LCM rankings. Whew!

    Off to dinner with friends ....
    Categories
    Yoga , Running
  5. 50 fly/back vids, Monday, Oct. 26

    by , October 26th, 2009 at 03:15 PM (The FAF AFAP Digest)
    Run:

    Went for a 5 mile zen run today. Perfect fall weather!


    Videos from Sprint Classic:

    Here are the meet results: http://www.patriotmasters.org/Sprint...limResults.htm

    I was lucky enough to have Speedo and SwimStud tape my 50 fly and Swimmy tape the final heat of the women's 50 back. And I must say, they revealed all my technical difficulties! lol

    On the 50 back, my underwater on the second 25 was better than my first 25 -- somewhat unusual for me. On the first 25, I broke out with my head at an angle instead of leaning back. I recall this moment. I had done 13-14 dolphin kicks and was thinking that I better get the hell to the surface fast. But I thought my turn looked decent.

    On the 50 fly, I took a HUGE look at my nearby competitor. 100 lashes, though I do note some acceleration after that look. My breakouts looked a little rocky as well. And my start ... well, that was my worst one of the meet and I made a lot of noise. lol And yes, I was wearing a B70 and my chief competitor (former secret nemesis was AWOL) was not, but I was old enough to be her mom.

    Here's the final 50 back heat of Team Hottub Ladies, most of whom are illustrious top ten backstrokers and good swim buddies:

    Lane 3, Barbara Clifford-Dicks
    Lane 4, Fort
    Lane 5, SwimmieAvsFan
    Lane 6, Julie-Mulie Oplinger Roddin
    Lane 7, Swimshark

    [ame="http://www.youtube.com/watch?v=kBjKjaq8IKs"]YouTube- MVI 1033[/ame]

    Barb and SwimmieAvsFan have been really working on their SDKs and I think it really shows!

    And here's the 50 fly taped by Speedo:

    [ame="http://www.youtube.com/watch?v=4K2T_GJLUsg"]YouTube- swimming sprint classic 006.avi[/ame]

    If you look closely, you can see Stud in his itsby bitsy teeny weeny Speedo brief on the other side of the pool taping.

    The 50 fly from the other side of the pool taped by Stud:

    [ame="http://www.youtube.com/watch?v=sRcif3L90cg"]YouTube- Leslie 50 Fly zones...[/ame]

    Sore neck:

    My neck is pretty sore today. I noticed a twinge in the right side after the evilstroke start. So it was either caused by: (1) so many starts, (2) checking out the competition, or (3) swiveling my head to check out the cute guys in the hottub (Eney's suggestion, lol). I would have liked to go for a slow swim this afternoon and sit in the hottub, but it's a no go with too much to do. Tomorrow hopefully.

    Updated November 5th, 2009 at 11:04 AM by The Fortress

    Categories
    Running , Masters Swim Meets / Events
  6. Wednesday, Sept. 9

    by , September 9th, 2009 at 06:33 PM (The FAF AFAP Digest)
    Zen Run:

    Was super busy today. Only had time for a 45 minute zen run during a beautiful late afternoon while my littlest was at jazz dance. Will do stretching and RC tonight.

    Had my GI consult today. Endoscopy is scheduled for next Tuesday. I will be given the "Michael Jackson" sedative. lol If it's an ulcer, it was almost certainly caused by NSAIDs or pylori bacteria. I did use a lot of NSAIDs for a few years while battling tendonitis/shoulder problems. If it's the pylori, I'll have to go on antibiotics and be "really sick" for 10 days, according to the doc. Oh joy. That could interfere with my Fall Ball plans. But I'll enter the meet anyway. On the upside, all my blood work and tests show I'm in great health -- perfect blood pressure, great cholesterol (with high HDL -- http://www.mayoclinic.com/health/cho...levels/CL00001), low resting pulse, etc.

    Kick Ass Kick Set:

    Tomorrow, I'm swimming with Speedo at noon. Among other things, we're going to do a nasty Tall Paul I haven't done in awhile:

    In a 25yd pool, 100's as follows:

    - Push off on the opposite side of the starting blocks, kick 7-11 SDK's surfacing into cruise free with a strong 6 beat (overkick)
    - at the first wall finish hands first and go immediately into a 10 second all out kick against the wall.
    - Stop, then grab the backstroke start bar and go into a back start, 7-9 SDK's then cruise backstroke with a strong 6 beat kick (overkick)...race finish touch on the opposite wall
    - immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
    - At the final wall when your feet touch pull into the wall then explode with as many SDK's back as you can go before taking a breath then easy free to wall.


    Savageman Swim Details:


    Here are the swim details for the Savagemen Half Iron:

    Water Temperature and Wetsuits
    The water temperature at Deep Creek Lake on September 20 is expected to be around 69 degrees. Wetsuits are allowed and encouraged.


    Swim Course
    The swim course uses an in-water swim start from the park's large swim beach and is a long narrow rectangular course that stays near the Deep Creek State Park shoreline. The swim courses are diagramed in the swim map and video flyover of the swim courses are available on the swim course pages of the SavageMan website.

    A combination of large, colored inflatable buoys and smaller, white buoys will mark the swim course. Buoys are to be kept on your right at all times and the large, inflatable buoys will be different colors for the way out and the way back to ease navigation. Both Half-Iron and International courses share the same course to the swim turnaround at a large green inflatable turtle at the State Park Road bridge and then back to the beach area. The International course will turn directly in to the swim exit around a specially marked buoy when the swim returns to the north beach, while Half-Iron course continues straight to a final turn around a very large, floating "signature" buoy before returning to the swim exit at the north beach. Interspersed between the large, inflatable buoys will be smaller white buoys every 60 meters with strobe lights attached to aid sighting and provide a straight line to follow.

    If for any reason you are having difficulty, roll on to your back and wave a hand in the air. If you are experiencing a medical emergency, take your swim cap off and also wave that in the air. A boat will come immediately to assist you.


    Swim Waves - Tentative Schedule
    There will be four waves for the SavageMan Half-Iron and three for the SavageMan International, each with approximately 100-120 participants.


    SavageMan Half-Iron Waves
    Wave 1 (Half): 8:30 AM (red): Elites, Athenas, Relays, All Females
    Wave 2 (Half): 8:37 AM (ivory): M30-39
    Wave 3 (Half): 8:44 AM (orange): M40+
    Wave 4 (Half): 8:51 AM (dark green): M15-29, Clydedales, Aquavelo
    SavageMan International Waves
    Wave 5 (Intl): 9:30 AM (day glow green): M15-39, Clydedales, Relays
    Wave 6 (Intl): 9:37 AM (silver): F40+, M40+, Athenas
    Wave 7 (Intl): 9:44 AM (pink): F15-39


    I have no idea if this wave order is normal. Do women usually go before the men and with the elite pros?

    Updated September 9th, 2009 at 09:33 PM by The Fortress

    Categories
    Running
  7. Wednesday, Sept. 2

    by , September 2nd, 2009 at 04:09 PM (The FAF AFAP Digest)
    It's a beautiful sunny day in the 70s here, so it was time for a run even though my running legs have utterly vanished from disuse. Went on a slow 5 mile zen trail run. Walked some on the up on mile 4. Took a water break and, as Pete would say, a nature break along the way. It was lovely.

    I'm going to hop on my bike shortly for a quick 30 minute spin before heading off to fall kickoff night at our high school where my two oldest will get their schedules.

    Here's another article for P & Q. Jazz can critique.

    http://www.msnbc.msn.com/id/32632923/ns/health-fitness/
    Categories
    Running , Spinning
  8. Repeat OW + Beach Run, Tuesday. Aug. 25

    by , August 25th, 2009 at 10:49 PM (The FAF AFAP Digest)
    Did the same workout as yesterday. Could be a first in the annals of Fort history. Went for my approximately 1.7 mile swim + 1.7 mile run back on the beach. It took about 55 minutes, so I don't think I had an too much of a cheater current. If I had gone later in the day, the waves were even more mellow. Again, no nasty jellyfish to ruin the swim. This is definitely harder on the shoulders though so, despite the ease of it, I'll probably make the drive out to the YWCA tomorrow.

    I went to a tri store today to get some of Geek's famed 2XU bike shorts for Mr. Fort. While there, I checked out their wetsuits a bit. Lordy! These things don't compare to a B70 AT ALL. The 2009 2XU wetsuit, for example, is 5 mm thick and made of 39 cell neoprene. I don't think I've ever seen anything so thick, squishy and seemingly buoyant in my life. It bore no resemblance to a swim skin. The next time someone says I'm swimming in a wetsuit, I'm going to kick their ass! Yeesh! And I'm no expert, but it appears there's been a leap forward in wetsuit technology from 2007 to 2009 in terms of thickness and buoyancy.

    The other hot new thing in the tri store were the recovery compression socks for cyclists and runners. I'm told you wear these after a workout to promote muscle recovery. Though you see some athletes actually running or biking in them ... They also come in black so the guys can wear them to work ... I'm thinking there could be a swim adaptation for these socks. Nice recovery after an intense kick/fin workout.

    Adding a few more pics from Nats. SwimRobin caught the first shot on the left of THT members, one gone a bit crazy as usual. Next is a pic of our girl Champ 200 free relay, then a pic of bloggers Chicken of the Sea, me and Bobinator, then a pic of blogger FlyQueen (the "wifey") and me. (Sizing is askew on a couple, probably cuz I pulled them off FB. My own pics are on my other computer at home.)

    Updated August 26th, 2009 at 12:12 AM by The Fortress

    Categories
    Swim Workouts , Running
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  9. Into the OW, Monday, Aug. 24

    by , August 24th, 2009 at 05:56 PM (The FAF AFAP Digest)
    Well, it wasn't too rough today, so there was no excuse not to venture into the OW. And it was an enjoyable break from the usual walls. I swam a course my husband had measured with his bike computer as 1.7 miles on the road. I must have swum 2+ miles with the zig zagging and having to swim back out past the surfers several times. And there were no jellyfish! The only bummer was that I lost my goggles when I got hit by a huge wave on the way to shore. Luckily, I have others.

    Then I ran back along the beach. And it didn't even feel too dreadful!

    Now, after a day of sun and surf, it's almost time for my margarita! Sleep be damned.
    Categories
    Swim Workouts , Running
  10. Saturday, June 27

    by , June 27th, 2009 at 07:29 PM (The FAF AFAP Digest)
    Run:

    2 mile warm up run on the treadmill.

    Weights/dryland:

    Hammer hi row, 140 x 1 x 4, 160 x 1 x 4, 180 x 3 x 8
    goblet squat, 60 x 2 x 15
    rear delt fly, 40 x 1 x 4, 55 x 1 x 4, 70 x 3 x 10
    leg press, 330 x 3 x 10
    elevated crunches w/med ball, 3 x 25
    push ups, 2 x 25
    dead bug on bosu, 2 x 25
    hanging ab crunches, 2 x 15
    3 position arm extensions, 3 x 2 x 15
    external rotators, 10 x 3 x 15, each arm

    (I know I am forgetting something ...)

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Saw an unusual sight at a summer league meet today in the girls 8 & U 100 free relay. The girls swimming the first and second leg on our relay both took off at the gun and had a head on collision mid pool. Ouch! I felt really bad for the girl going second. Had I been stroke & turning there, I probably would have held her up or told her it wasn't her turn.

    On another note, my usually swimming averse Lil Fort uttered the words, "I love breaststroke." lol

    On the backstroke turn DQ front, there was small squabble about a child who turned onto his stomach but touched the wall first with his hand and then executed a flip turn. Under Wolfy's "the continuous turning action stops upon the touch at the wall," is this a DQ or not?

    Big week ahead -- summer league meets on Monday, Friday and Saturday. Friday is the Annual Vienna Relays where 8 of the swim teams in our town get together and duke it out with all kinds of relays -- free, medley, all the strokes, mixed boys and girls and mixed ages. Great fun.

    Updated June 28th, 2009 at 10:29 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Running
  11. Back at it, Monday, June 22

    by , June 22nd, 2009 at 04:46 PM (The FAF AFAP Digest)
    Run:

    Went for a 4 mile run around noon while my kid was in swim practice. Lordy, it's hot out. (melting emoticon).

    Weights/Dryland:

    Decided to take Q's advice and re-start the weights a bit lighter this time.

    10 minute warm up on bike

    bench press on Hammer machine, 70 x 3 x 10
    standing lat pull down, 130 x 3 x 10
    overhead tricep press, 30 x 2 x 12
    goblet squat, 45 x 3 x 15
    back extensions, 2 x 25 w/10 lb weight
    incline crunches, 3 x 25 w/med ball
    decline crunches, 2 x 25
    dead bug on bosu, 1 x 25
    bird dog on bosu, 1 x 25
    held the plank, 2 x 1:00

    10 minutes stretching

    I'd like to re-start push ups and pull ups, but I don't want my right thumb/wrist area to start bothering me again. And I'm wondering why it's just my right wrist ...

    RC work:

    arm extensions (front, V, side), 3 x 2 x 15
    prone scapular scrunches w/3 lb weights and elevated feet, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    external rotators, 10 x 2 x 15, each arm

    I also knocked off most of my RC work during my 10 day taper when I eliminated weights. I think this was a big mistake. My shoulder bothered me most of the taper. So, I plan to continue the RC work when I re-taper for Nats. Or at least do it every other day.
  12. Saturday, May 30

    by , May 30th, 2009 at 07:34 PM (The FAF AFAP Digest)
    Run:

    Went on a 4 mile trail run. Rather subpar because of wheezing. One of the soccer fields my daughter plays at seems to bother me particularly. It's also been raining quite frequently, and mold does not agree with me. Running in the DC area in the spring is a challlenge.

    Food:

    Breakfast: omelet with cheese, mango
    Lunch: Salad with romaine, salmon, tomato, avocado, flax seed, peppers, pomegranate seeds
    Post run snack: 12 oz G2, yogurt, nuts
    Pre-dinner snack: plum
    Dinner: Steak, broccoli, salad, glass of chardonnay

    Updated May 30th, 2009 at 09:32 PM by The Fortress

    Categories
    Running
  13. Wednesday, May 27

    by , May 27th, 2009 at 02:51 PM (The FAF AFAP Digest)
    Short Run:

    No time for a swim this am. I had the 4:30 am driving shift for Mini Fort's swim practice. Couldn't really fall back asleep until after I got Lil Fort to school. So only had time for a quicky 3.5 mile loop on the trail.

    Then I went to get a deep tissue massage. Lordy, I was sore! My massage therapist said I have "swimmer's toe" because, when lying down, my toes are still in a natural "point" position.

    LC Meet:

    Sent in my entries for the Terrapin Cup LC meet on June 21 today. I entered:

    50 back, 33.50
    100 back, 1:14.50
    50 fly, 31.75

    These are very fast untapered times for me. In fact, I've never swum them untapered. Wolf Girl would be so proud. I just hope I don't end up in a wall lane, as I seem prone to do at mixed male-female meets.

    Nutrition:

    I am contemplating working on this area. I've always exercised, in part, so I can eat and drink whatever I want. I've never dieted, just eaten in a healthy fashion. So, I'm contemplating giving up chips (lol, my favorite evil addiction and not mine alone. ), bread, desserts, and late night snacks until Nats. Not going so far as to give up Pinot/Chard, , though I did read Susan Dawson Cook's excellent article in USMS Swimmer with interest. And the Cross Fit website proclaims that super healthy eating WILL enhance performance. In this regard, I have a friend who's been on a somewhat strict diet along the lines indicated above, who says he/she is slimmer and swimming faster than ever in practice.

    Most people I know embarking on this endeavor keep a food log. Ugh, not really a fan of doing this. As I say, I'm just mulling it over. The hardest thing for me would be giving up late night snacks, as I'm always hungry late in the evening. And I don't like carrots much!!

    Updated May 27th, 2009 at 03:05 PM by The Fortress

    Categories
    Running
  14. Thursday, May 21

    by , May 21st, 2009 at 04:16 PM (The FAF AFAP Digest)
    Woke up. Had coffee. Had more coffee. Checked to see the status of tech suits. Drank water. Searched Fort Son's luggage for prohibited performance enhancing substances (lol) and then dropped it off at school for his trip. Then ... finally got around to:

    Holding the plank for 1:30
    push ups, 3 x 25
    crunches on yoga ball, 4 x 25

    Run:

    3.5 mile trail run. Calves still sore. If I'm going to carry on with running, I think I'm occasionally going to have to stick my calves in an ice bucket at night.

    Swim/SCY/Solo:

    Warm up:

    700 variety warm up

    10 x 25 UW shooter on back @ 55, no fins

    8 x 25 easy speed fly @ :45, focusing on pull

    Main set: Swim-Kick Mountain

    After doing Patrick's workout and a lactate set, decided it was a day for aerobic work. So did a combo swim-kick mountain. (I'd probably fall asleep if I swam the whole thing.)

    100 back @ 1:30
    200, alternate 50 br-dolphin w/MF and 50 MF dolphin kick @ 3:00
    300 dolphin kick w/MF, alternate on back & w/board by 100s (didn't see the interval, as I changed lanes after this)
    400 IM, drilled the fly @ 6:30
    500 fartlek dolphin kick, alternate on back & with board (200, 200, 100)
    400 IM, drilled the fly @ 6:30
    300 one arm fly drill w/MF @ 5:00
    200 alternate 50 br-dolphin w/MF and 50 MF dolphin kick @ 3:00
    100 back @ 3:00

    100 EZ

    Total: 3750

    ~~~~~~~~~~~~~~~~~~~

    Tentative Meet Schedule:

    June 14, FISH Invitational at GMU

    Sent an email to the meet director. Asked to enter the 200 back. Entered at my converted time + 2 seconds. (I hate the Swimming World converter; I'm not a kid and don't covert like one.)

    June 21, Terrapin Cup at U of Md

    Got an email notification from Muppet today that the Terrapins are holding the Terrapin Cup again this year at U of Md. Really happy about that. Glanced quickly at the lineup and will probably enter the 50 back, 100 back, and 50 fly. I will likely do a 3 day mini taper for this meet. I'm a little paranoid about Indy being my only meet for LCM times. As Ahelee noted on the forum, what if you're sick for your focus meet? It'd be nice to have some back up times, as well as the racing experience.

    July 19, Junior Champs at U of Md

    Will probably enter the 100 fly and 50 free on Sunday

    August 5-10, LCM Nats

    Will probably enter the 50 breast, 50/100/200 back, 50 fly and 50 free + relays

    I've booked my hotel and plane.

    Tech Suit Quandry:

    It appears that, at this moment, B70s are still legal for USMS sanctioned events. Neither USMS or FINA has stated whether these times will be valid for TT. This is rather critical information. I certainly don't want to risk a DQ or time invalidation. If B70s are legal and the times count, I will wear mine at the USMS meets this summer. If they're not, I'm in need of new tech suit, probably a primary and back up suit. Right now, my tech "suitfolio" consists of one old FS Pro with a small hole -- not exactly a safe bet at a meet.

    I've been in contact with Rocket Science about the Rocket Skin. Along with apparently 100s of other masters swimmers. They are sold out in the small sizes of women's suits until late June, when they will get another supply. It's unclear whether that supply will meet current demand. For any ladies interested, I find the sizing charts confusing. There seems to be a disconnect between the measurement criteria and the height/weight criteria. In any event, I'm told I'm a women's extra small. Must be vanity sizing.

    I noticed that there are some Pros available at swimoutlet. I would also consider buying a LZR for Indy if the B70s are banned and I can't get a Rocket skin. But my understanding is that LZRs are few and far between too. Mr. Fort could be aghast (tho maybe not), but he is buying a bike for Savageman, so he can hardly complain!

    If the B70s are illegal, I'll probably try to get away with wearing my old Pro at my June meets. I looked at my Pro & B70 times in the events I'll swim for comparison:

    50 back LCM
    Pro, 33.4
    B70, 33.4

    100 back LCM
    Pro, 1:14.1
    B70, 1:13.4

    50 fly LCM
    Pro 31.6
    B70, 31.1

    If I swim in my Pro, I would wager that at least in the backstroke events, my Pro times this summer would be faster than my B70 times from last summer -- absent illness or some intervening factor. I guess we'll see ...

    ~~~~~~~~~~~~~~~~~~~

    Leaving for NJ in the am, since my son's race isn't until mid afternoon. Lot of driving tomorrow. And, very sadly, I'll miss the initial stampede of people and young children arriving for Memorial Day festivities at my house on Friday afternoon.

    Updated May 22nd, 2009 at 10:21 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Running
  15. Wednesday, May 13

    by , May 13th, 2009 at 04:10 PM (The FAF AFAP Digest)
    3.5 mile trail run

    Meant to go a bit further, but ran into a runner friend and got distracted chatting. This might be a better distance than 10Ks for me anyway, I guess. Drove right to the pool and did:

    Swim/Solo/SCY:

    Warm up:

    700 variety warm up

    20 x 25 UW shooters w/MF
    5 x 4 each on belly, left side, right side, back

    50 EZ

    Aerobic Set:

    3 x (6 x 50):

    sets #1 & #3 backstroke
    1 @ :50, 2 @ :45, 3 @ :40
    4 @ :50, 5 @ :45, 6 @ :40

    set #2, backstroke kick
    1 @ :55, 2 @ :50, 3 @ :45
    4 @ :55, 5 @ :50, 6 @ :45

    So, I did this "Quicksilver" fashion. I did appreciate the relative recovery of the easier interval after the fast interval, but I had a bit of trouble keeping track of the intervals on the clock. lol.

    100 EZ

    Speed Work:

    8 x (25 AFAP free + 25 EZ)

    100 EZ

    50 back w/fins AFAP
    Missed the turn and didn't get a good push off, went 26.5ish.

    100 EZ

    Total: 3000

    Some stretching later at home + 3 x 15 push ups.

    ~~~~~~~~~~~~~~~~~~~~~~~~

    Technique Notes:

    1. I'm focusing on going deeper on my shooters and SDKs. I think I'm often too shallow when racing in meets for maximum efficiency and speed. (Some of that could be tech suit related. Need to stop being so lazy and try the thing in practice more often.)

    2. I've been working on pressing my head and upper back back as I approach the break out on backstroke. (This was an Eddie Reese tip to Ande.) I think I'm getting better at this. But I feel like I often hesitate slightly upon breaking out before I start stroking. I guess I need to get my lead hand in motion sooner. Dave Holland noticed this hesitation at Zones on the 2nd breakout of my 50 back. Glad he told me!

    3. My belly shooters aren't as efficient anymore. I noticed this yesterday when I was doing easy speed 25 flys. I didn't get as far with the usual number of dolphin kicks and I was taking an extra stroke each 25. I'm speculating that this is due to my obsessive focus on backstroke shooters/SDKs with the nose clip the last month. So, this was a nice reminder to not neglect the belly and side shooters.

    4. I think my head is riding too high in my sprint frees. (See ehoch's last Speed Zone post) Made an effort to work on this today. I also think I'm still under utilizing my kick in the sprint frees. Need to do some over kick drills along with the AFAP 25 frees.

    ~~~~~~~~~~~~~~~~~~~~~~~~

    Read this article in the NYT the other day: http://www.nytimes.com/2009/05/07/he...07fitness.html

    I have to say I've tried many of these creams (Biofreeze, ibuprofen cream). Aside from perhaps very temporary relief, they don't seem to do a thing for me.

    ~~~~~~~~~~~~~~~~~~~~~~~~

    Flutter kick tip of the day from a USS coach:

    Kick as if your feet are in a 5 gallon bucket.

    ~~~~~~~~~~~~~~~~~~~~~~~~

    The lower knuckles on my index finger and thumb are somewhat sore. I wonder if this is from lifting? Or the chinning maybe?

    Updated May 13th, 2009 at 05:16 PM by The Fortress

    Categories
    Swim Workouts , Running
  16. Sunday, May 10

    by , May 10th, 2009 at 06:32 PM (The FAF AFAP Digest)
    Happy Mother's Day to all mommy forumites, bloggers and lurkers!

    I took the day off yesterday. I was fully booked with soccer, a regatta and dinner with friends. Saturday is my usual rest day anyway.

    Today, I slept in, was pampered a bit and then went on a 6 mile trail run. I drove to a relatively easy trail so I wouldn't be a muddy billy goat. It was a gorgeous day for running -- bright sunshine, no humidity and 70s.

    I'll get back to the pool tomorrow. I'm having a great time following SCY Nationals this weekend. Lots of very fast swimming!

    I looked very quickly at the event rankings from last year to this year in 50 free, 50 back and 50 fly. (I realize they're not final yet, and more times will be added.) I noticed that there was a .3 drop in the 50 back (30.5) and 50 free (25.6) to make Top Ten. But there was a +.1 increase in the 50 fly. This does cause me to wonder, as I've mused, whether the B70 does not help as much in fly. I haven't looked at breaststroke yet, but I would wager that there is even more than a .3 drop there. Last year, my time of 34.1 from Zones would have been #7; this year that time won't make top ten.

    Updated May 10th, 2009 at 11:57 PM by The Fortress

    Categories
    Running
  17. Wednesday, May 6

    by , May 6th, 2009 at 03:47 PM (The FAF AFAP Digest)
    Run:

    4 mile trail run. Had the plods, as expected. Still good to get outside. Think I'm sticking my calves in a bucket of ice tonight.

    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick

    8 x 50 @ 1:00, various short axis drills
    (one arm fly, caterpillar, doggie paddle, Geek's one arm BR drill)

    16 x 25, alternate shooter on back, no fins, and BR kick on back

    50 EZ

    Aerobic Sets:

    4 x 200 tempo dolphin kick w/board & MF @ 2:50

    100 EZ

    20 x 50 backstroke w/fins @ :45
    50 EZ after 10
    1-10 around :34-35
    11-15, :34s (cramped some in here)
    16-20, :33s

    200 C/D

    Total: 3600

    Good luck to all those competing at Clovis!!!!
    Categories
    Swim Workouts , Running
  18. Saturday, May 2

    by , May 2nd, 2009 at 06:39 PM (The FAF AFAP Digest)
    Run + Weights:

    Went on a 5 mile trail run today. Didn't feel nearly as bad as earlier in the week!

    Hit the gym for a quick workout. Forgot my weight lifting gloves. I'm going to have to stick them in the car or something ...

    squats on Hammer machine, 200 x 2 x 15
    standing lat pulldown, 130 x 2 x 12
    narrow grip seated row, 100 x 2 x 12
    alternating hammers, 25 x 2 x 20
    external rotators, 10 x 2 x 15, both sides
    push ups, 4 x 15, 1 x 25
    elevated crunches w/10 lb weight held by feet, 4 x 25
    back extensions w/20 lb FB, 2 x 25
    hip hinges on left leg w/2 10 lb DBs, 2 x 15
    prone scapular scrunches w/3 lb hand weights for RC, 2 x 25

    (I think I did something else, but I can't remember ...)

    Question:

    When you're doing body weight exercises like push ups or chin ups, does it make a difference in terms of strength how close together you do your sets? Should they be consecutive ideally? Can you cycle through them with other exercises? Can you do them throughtout the day and still have a strength benefit?

    I'm not really loving squatting with weights/barbells on my shoulders. The Smith machine was padded, but it still bothers me when things (like barbells) rest on top of my shoulders and traps ...

    Found a picture dictionary of some ab exercises. Pics are good! http://www.ab-core-and-stomach-exerc...exercises.html Really need to get around to purchasing an ab roller.

    Updated May 3rd, 2009 at 11:58 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Running
  19. Tuesday, April 28

    by , April 28th, 2009 at 05:06 PM (The FAF AFAP Digest)
    Still feeling simultaneously and

    Yesterday, I swam very slowly for about 35-40 minutes with Stud and sat in a hot tub. Stud has a very fancy state-of-the-art snorkle!

    Got a post meet deep tissue massage later. The therapist said my calves were a "mess." She was worried the cramping problems might indicate some vitamin deficiency or absorption issue. Dunno ... I try to be careful about potassium. I think the suspect, which I tend to blame for all post 40s negativity, is hormones. The alternative is that I am not used to swimming that many events and doing starts. All the starts might have been what did in my calves. Hamstrings are tight as well.

    I was also cogitating on WTH accounts for my 50 evil at Zones. I recently swam a 50 evil in LC in a B70 that converted to about my seed time. So I was not sandbagging and the drop is somewhat inexplicable. I haven't been lunging, which is apparently good for evilstroke ... I guess it could be just overall strength improvement. Or maybe it was a well-timed fluke!

    I do feel like a owe a big THANK YOU to everyone giving me advice and encouragement on my blog!!! It really helps! Special thanks to Jazz and QBrain for all the weight advice. Jimby may think the B70 is "magic," and I do love it, but I'm inclined to think weights are more magical.

    Today, I hobbled out in the sunshine for a 5 mile jog (the word "run" is not really applicable & I walked an "up" on mile 4). Legs were dead, but it felt fabulous to be outside.

    Uploaded pictures from the weekend. I think we have a new candidate for Speedo Man! lol. Remind me never to take a picture with Hulk again. He makes me look like a freaking midget.

    http://forums.usms.org/album.php?albumid=65

    Updated April 28th, 2009 at 09:37 PM by The Fortress

    Categories
    Running
  20. Triple, Friday, April 10

    by , April 10th, 2009 at 07:15 PM (The FAF AFAP Digest)
    Run:

    2 mile warm up run on treadmill

    Weights:

    decline bench press, 130 x 2 x 8
    leg press, 260 x 2 x 10 (this machine seemed waaay harder than the one at my gym)
    row, 100 x 2 x 10
    tricep press, 55 x 2 x 8
    bicep curl w/40 lb BB, 40 x 2 x 12
    hanging reverse ab crunch, 2 x 15
    incline crunches, 2 x 25
    elevated crunches w/10 lb DB at feet, 2 x 25
    ab rollers, 2 x 15

    Tried the Saxon side bend again today, but decided I didn't like it. Gave my shoulders/arms a break from all the pulilng and chinning.

    10 minutes stretching

    Swim:

    Warm up:

    700 variety warm up

    Aerobic Sets:

    20 x 50 @ 50
    5 back, 5 back kick, 5 back, 5 back kick
    7 SDks off each wall
    (couldn't use nose clip at all -- sun screen was too slippery, used a different kind today)

    50 EZ

    5 x 100 IM @ 1:45
    9 SDKs in fly, 7 SDKs in back

    50 EZ

    10 x 50 w/fins @ 1:00
    25 belly shooter, 25 easy free

    (Had a stray thought about loping on freestyle. Sometimes I have trouble maintaining my high turnover straight arm free when going distances beyond 50. Was wondering if a lope might be good with my new strength. Seemed fairly natural when I tried it a bit. I've never worked on a stroke change in free as a master.)

    50 EZ

    10 x 25 easy speed fly w/fins @ :30

    150 C/D

    Total: 3250

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Couldn't make it to the noon masters practice today, as I was informed I was going to the Hannah Montana Movie premiere at 12:15. Joy!

    Just did an aerobic swim today. Feel like I've been doing quite a few AFAP 50s and 25s (either as 25s or within 50s or 100s). Feeling a bit tuckered out. But I enjoyed the aerobic workout, and tried to practice good technique. It was very windy today. Between that and the noodler class right next to me, I felt like I was getting bounced around a lot. Would have been a good day for more hypoxic work, but I don't have my MF with me and my allergies are killing me. I thought I was escaping from DC pollen, but there seems to be pollen and weird plants here too.

    I think this is the most working out I've ever done on vacation. lol Will probably just do a swim tomorrow. Heading home on Sunday, so that will be a rest day.

    My hamstrings have been a tad sore lately. At first I thought it was from the squatting, but now I think it's actually from the back extensions with the 25 pound weight ... Looking forward to a couple days away from the weight room.

    Not sure how much strength one can gain in 8 weeks. But I definitely feel stronger than I was at Auburn. Arms are definitely more defined. Need to figure out a plan for the summer for LC. Not sure if I want to trying to lift 3x a week. It's so exhausting!
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