I was feeling more energetic today, so I did a more Fort like workout with some speed here and there.
4 x through:
6 x 25s
1 & 6 = EZ
2-5 = shooters w/MF (belly, left side, right side, back)
1 x 50 fast double shooter, descend the 4 50s
(went 26, 24, 21, maybe around 21 -- wiped out goggles and nose clip on the last one)
2 x through:
4 x 100
odds = free w/paddles @ :15 RI
evens = russian breast drill @ :15 RI
4 x 50
odds = backstroke w/paddles @ :15 RI
evens = front scull w/paddles @ :15 RI
8 x 25
odds = easy speed fly
evens = easy DAB
4 x (25 AFAP free w/fins + 50 EZ)
Total: 3550/1000 kicking
Hot Yoga, 90 minutes:
Went to hot yoga at 6:00 while Mr. Fort sat through Lil Fort's dress rehearsal. I was sweating like a banshee today, worst ever. Either the room was over 110 or I'm not used to it after a couple weeks off. If I had the time, I'd go every day for the rest of my detox period, but I don't see that happening ... Also, I might die of boredom. No idea how some people do it every day or 2x a day.
The detox is coming along pretty well. I'm on day 3 where you have eliminated all refined sugars, caffeine, artificial crap, meat & fish, dairy, eggs and gluten. I'm still allowed to eat rice or quinoa today. Don't know if I'll bother. lol. Thus far, I have only a very minor headache from the caffeine withdrawal. I haven't been caffeine free since breast feeding my second child 15 years ago. I'm anticipating that days 5-9 can only eat certain veggies and fruits will be more brutal. I've been having a lot of salads -- the lettuces and basil in my garden is delicious -- and I've discovered a liking for shelled pistachios, which are great for you. http://www.truthaboutabs.com/pistach...-benefits.html.
I did make the mistake of trying mozarella cheese again the other day. Even with lactase enzymes, big mistake. I will have to stick with only eating aged cheeses, as my lactose intolerance does not seem to be improving. Oh well, lesson learned. I probably should re-test aged cheese also, in case it's a milk protein intolerance.
I've also been taking the 7 Proformance Exfuze. First off, it's quite delicious! I put it in my smoothies for 5 days and had a 1 oz shot at night. Now, I've just been taking it at night. I'm not sure I've been able to really notice any of the supposed effects such as improved energy and mood yet. http://www.articlesbase.com/health-a...ds-687352.html. I feel better, but I've been recovering from an illness. On the other hand, I have noticed I've been sleeping better and more deeply despite going off my sleep meds; I've been having the most vivid dreams. And I'm feeling fairly energetic today despite the detox/cleanse. It's possible the 7 Exfuze is helping counter those symptoms. I suppose I'd really have to try it for 3 weeks when I'm not messing around with other variables to assess its efficacy better. But, this was the best time for the detox planning wise.
New Running Shoes:
I went to the Potomac River Running Store today to buy new running shoes. I decided to go there rather than order on line because I haven't been terribly thrilled with the fit of my last couple pairs of running shoes (Mizuno, Saucony). Since my last visit, they've installed a machine that electronically measures and analyzes your feet/stance. Then I tried out various pairs of shoes with varying degrees of support on the treadmill where they watch your feet on a nearby television. I apparently have a fairly rigid arch and strong ankles (tested with one legged squats), so I don't need the motion control shoes I've used in the past. I also don't over-pronate or under-pronate, and am completely neutral. Good news, I guess. I ended up purchasing The Asics Gel-Nimbus 10, which has great cushioning for my type of foot. Can't wait to give it a try. Felt like a great fit. I'm hoping the gel cushioning will be adequate to support my right metatarsal area in my right foot. I went up a half size in this shoe.
I noticed they are stocking the Skins recovery tights in the store now. I did wear mine the earlier this week after my mega kicking session. I felt like my legs were less sore than they normally would have been. The research is, of course, completely inconclusive on whether the tights actually help or are a placebo. I do know quite a few athletes that love them.
I also took the opportunity to stock up on Endurolytes while there. I took 3 before yoga.
This is the text of an email Fort Son got from his rowing coach wrt recovery. Good stuff!
"Gentlemen: I've talked a bit over the last few days about how to manage your body during these high-intensity training cycles, but I wanted to get something out to you all in writing as well to reinforce the most important points. I'm not exaggerating when I say that the single most important factor in determining the success the summer training program will be the manner in which you manage your health and wellness. The way you manage your body during the high-intensity segments of the training program will be vital to prevent injury during the on-cycle, and the way you encourage recovery during the light days between will determine whether you recoup sufficiently to attack the next phase of summer training.
Calorie burn is not a factor for us at this point. Most of you are burning 2000-2500 calories per day during practice time alone, so your volume of food intake should not be a concern, except to make sure that you are eating enough. The crucial point is to manage WHAT you are eating, and to make sure that you are getting good value out of your meals.
- Protein. Rowing, like any endurance activity, tears muscle fibers. The body needs to rebuild these fibers, and the key building block in muscle is protein. Fish, chicken, lean red meat are all obvious sources for protein (and fish has other significant health benefits), but some other high-protein food items are peanut butter, soy milk, whole wheat bread and broccoli.
- anti-inflammitories in food. Muscle soreness and inflammation are often precursors to actual muscle injury. Certain foods have anti-inflammatory properties which can help to keep soreness and swelling in check without the need for medication. Cherries and blueberries are excellent sources of both anti-inflammitories and anti-oxidants, and fatty fish such as salmon is also an excellent source for these substances.
- general eating. In addition to seeking out foods for specific needs, stay away from processed foods as much as possible. Foods which contain large amounts of processed sugar or saturated fats will make you feel full but won't give you the building blocks your body needs. Filling yourself with whole grains, fruits, vegetables, and lean meats is the bottom line as far as healthy eating is concerned.
- multi-vitamins. As I mentioned yesterday, nutritionists go back and forth on the absolute value of various vitamins, but there are no studies that indicate a negative value to taking a moderate amount of a full-spectrum multi-vitamin. Vitamin C and B are both used by the body to make connective tissue, and are thus necessary to help the body repair damage. In general, its an easy way to cover your bets and make sure you are getting everything you need in your diet.
Post-Practice nutrition: This is important enough to get its own category. Over the last 5 or 6 years, numerous studies have concluded that athletes who take in easily digested carbohydrates and protein within 30 minutes of the end of practice not only recover better, but actually grow stronger at a faster rate than those who do not get nutrition in this 30-minute window. We are not talking about small gains, either - in some studies the difference in strength and/or endurance gained over the course of a month varied by 20% between those who took post practice nutrition and those who did not. There are a number of substances that will do the job, and fortunately there is a new option which is relatively cheap and easily obtained. Gatorade now sells a post-practice recovery version which has the correct balance of protein and carbohydrates. There are other options: chocolate milk is fine, though its hard to keep cold, and Endurox R4 is excellent, but it's expensive. I would personally recommend that you toss a bottle of the Gatorade (either the regular Gatorade 03 or the Gatorade Pro 03) in your backpack and drink it right after we get off the water.
Stretching, warming up and cooling down:
As I mentioned above, we are pushing your bodies very hard during this work cycle. Just as you need to eat well to give your body what it needs to recover, you need to properly prepare your body to do work, and properly warm down afterwards.
- Stretching and warming up. To adequately prepare for a full-pressure rowing practice, you need to spend at least 15 minutes stretching and 5 minutes spinning the erg. (If you bike to practice, you can forgo the erg). Stretching pre-practice does little for general flexibility, but it does begin to warm the muscles, and help to identify and ease sore or tight spots on the body. If you are encountering significant muscle tightness, particularly in the back or lats, you may want to stretch in the shower, and use hot water to massage the tight areas. TBC has an excellent shower room; it is not a bad idea to stretch and warm any possible trouble spots before practice.
- Cooling down. Post practice, stretch again. This helps to cool the body down after work, and can go along way towards preventing soreness and muscle tightness the next day. Unlike pre-practice stretching, post-practice stretching WILL increase your overall flexibility, and it has been proven again and again that flexible athletes suffer less injury than their less-flexible counterparts.
-Ice trouble spots. If any muscles feel particularly sore or tight, ice them at the end of practice for 15-20 minutes and again sometime in the evening. Don't use ice before practice, but hit anything that feels at all tight afterwards.
Other recovery techniques-
- Massage. If you have time during the recovery period, and a bit of money available, look into getting a massage. There is a massage school on Wisconsin Ave that does $35 student massages and $55 professional massages; their website is www.pmti.org. Deep tissue massage is really what you are looking for to get the benefit of muscle relaxation and increased circulation.
- Leg elevation. If you keep you legs elevated above the heart for 15-20 minutes at a stretch (you can do this while watching tv or napping, for example) you can get a boost to circulation, as well as helping byproducts of muscle work to clear out of the legs more quickly.
- REST. Sleep heals, and good sleep heals more than bad sleep. A couple ways to get better sleep:
1. Complete darkness. Even a scrap of light can affect sleep quality, so try and turn off or cover all light sources, even the light from a clock.
2. Wake up naturally. If possible during off days, don't set an alarm clock - just go to bed at a good time (10-10:30 PM at the latest) and let yourself wake up when the body is ready.
You are all on the road to becoming elite athletes. This stuff is all background, but it is the foundational lifestyle work that enables you to perform at a high level. We all see olympic rowing, and can appreciate the power and technique that those individuals have developed. What isn't visible, but is nonetheless present, is the regimen that all of those athletes use to keep themselves performing at a high level. What also isn't visible is the hundreds or thousands of athletes who had the physical potential to compete at that level but did not maintain themselves well enough, and were thus sidelined by injury or simple lack of recovery speed.
Put as much energy into your recovery as you put into your active training, and we're going to have an awesomely fast summer."
Updated June 13th, 2010 at 10:21 PM by The Fortress
My Thursday training partner Speedo has the dread viral malaise. So I journeyed to the rec center do a long solo workout today. I was debating between Geek's sets today or Ande's main set. I opted for Ande's, as I don't really feel like IM work right now and I won't swim one maybe until December.
30 x 50 w/MF, done as:
10 x 50 @ 1:00
odds = breast, working on lunging
evens = chest press fly
10 x 50 @ 1:00
double shooters, breath at the turn
just cruised, working on streamlining (went 27-29s)
10 x 50 @ 1:00
odds = breast, working on lunging
evens = chest press fly
8 x 100 free w/paddles @ 1:30
4 x 50, flutter kick w/board @ :50
#3 @ 85% effort
8 x 100 kick w/fins @ 1:30
odds = backstroke w/8, 8, 9, 10 SDKs per 25
evens = dolphin kick w/board
(started getting a little tired and hungry at the end of this set)
4 x 50, single arm fly @ :50
8 x 100 free w/paddles & fins @ 1:30
(started cramping right at the end)
Total: 5000, 1450+kick
Still "base" building. I think that may be the most freestyle I've done in practice and the most yardage since last summer. I usually avoid freestyle sets like the plague, except for 25s. But I like pulling free with paddles. (I realize I have to be careful not to overdo it though.) My legs started to wear out in the kick set ... probably due to the large volume of kicking yesterday. But I'm going to persist with the kicking over the summer. I doubt that will help my OW swims much, but hopefully it will help my SCM season this fall. I agree with That Guy's statement on the Butterfly lane thread that kicking is the "locomotive" for fly.
One thing I hate about mega aerobic work is that it makes me famished. I ate a huge lunch and I'm still starving!
After hitting the pool 3 days in a row, I think I'll take a break tomorrow and do yoga.
Was a bit peeved today when a fat noodler (if you could even call him a noodler he was so slow and mostly hung on the walls) complained to the lifeguard that the pool was too cool. It felt around 82. The lifeguard seemed sympathetic, so I was forced to comment that it was actually a decent temperature for those of us actually swimming (who far out numbered this guy).
Updated June 10th, 2010 at 05:41 PM by The Fortress
24 x 50 @ 10-15 RI, done as:
8 x 50 fly drills
8 x 50
odds = breast pull w/buoy
evens = breast kick on back
8 x 50
odds = free pull w/paddles
evens = back pull w/paddles
Endurance Kick Mountain w/MF:
Did this fairly mod speed, getting used to kicking again. Alternating dolphin kicking on back and kicking w/board.
1 x 50 @ :45
1 x 100 @ 1:30
1 x 150 @ 2:15
1 x 200 @ 3:00
1 x 300 @ 3:45
1 x 200 @ 3:00
1 x 150 @ 2:15
1 x 100 @ 1:30
1 x 50 @ :45
10 x 100 @ 1:30, done as 50 flutter kick w/fins & board + open turn + 50 free (went 1:05, then 1:08-09s)
Got my heart rate up more on these. They didn't even feel too bad, despite the prior kick set. I'm working on switching to my "LC free." Instead of straight arm, I do a loping type stroke and breath every stroke to the left. Breathing to the left is easier on my left shoulder and seems to promote a slightly more bent arm on that side. I have to really focus on kicking through my breath when I swim this way.
Total: 4350/2200 kicking
Still working my way back to fitness. I have a lingering cough and fatigue, but the headaches are gone.
I was hoping to do my first LC workout this weekend, but practices are cancelled at GMU this due to a USA-S meet. Also found out that GMUP is bidding for Zones for April 15-17. This will conflict with the Boston marathon, which is April 18. Perhaps I can swim one day, depending on when we go up. (Or swim the 50 free as part of the 1000 on Friday. That would make everyone happy. ) I have a feeling, though, the plan is to spend the entire weekend in Boston. I guess the Wolfpack can stay in the Fort house and swim without me ... So it looks like I will be in the market for a SCY taper meet.
Does it seem like there's been a proliferation of new blogs since Nats?
Updated June 9th, 2010 at 06:11 PM by The Fortress
I dutifully trudged to the pool, despite some swim apathy, with no particular workout in mind. Helpful suggestions included:
5 x 100 + 500 pull + 5 x 100 + 500 pull + 5 x 100
and "millions of 25s".
I opted for sort of a combo of both:
5 x 100 backstroke @ 1:45
1 x 500 pull (didn't even lose count!)
5 x 100 breaststroke w/dolphin kick @ 2:00
1 x 500 kick w/MF, done as
20 x 25 shooter @ :40 or so. 4 each on back, belly, right side, left side, twirling
5 x 50 single arm fly @ :50
I had no intention of doing anything speedy today. And I forgot my fins. I knew I wouldn't feel great in the water, but I didn't feel quite as bad as I expected. The shooters felt quite happily mermaid-ish. Solar Energy would say this is "base" building. I think of it as re-establishing feel.
I had meant to do 5 x 100 fly at the end, but rushed out to take Mini to "work." Got home, and she actually wasn't scheduled to work today. Thought about doing some drylands, but I'm making some, probably vain, attempt not to overdo after the long layoff. (I'm still not fully recovered and tired.) I do plan on starting up the extreme angle isometrics (referenced below) again, along with the TRX.
Got a kick out of seeing Lil Fort smoke everyone on the running portion of her first all star soccer practice today. She's a speedy devil. Unfortunately, she is not aggressive wrt ball sports. Still, she's having fun. Opting out of travel soccer with daughter #2.
My legs weren't too sore from running today. My foot (right big toe) hurt some; I think I need some insoles with my new running shoes to support the front of my foot. I did cramp a bit while swimming -- I need to re-stock Endurolytes!
Backstroke Flutter Kick:
Ahelee and I were discussing backstroke kick a bit at Nats. We both have a minimal flutter kick style with a narrow kick and toes just poking out of the water. I noticed, however, in my 10 back video from Nats that the speedy new national record holder in this event, Ellen Reynolds, has a much splashier and seemingly stronger kick. [nomedia="http://www.youtube.com/watch?v=gwFZ4FmwjNw"]YouTube- Les 100 BK[/nomedia]. Ahelee mentioned that this was discussed at SwimFest. She says you need a lot of power and lift to do a fast, deeper flutter kick. I couldn't tell from the video how "deep" Ellen's flutter kick is, but this is something I might play around with.
(This time watching I heard SwimStud saying "see any hands up?" A DQ in that event would have made a sort of mixed nationals end on a really sour note ...)
Just a reminder for Jimby that occasionally I post science-based articles. :-P I fully admit to being an instinctual swimmer, but it appears there is little fact based info in swimming anyway. http://www.pponline.co.uk/encyc/0952.htm.
Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G.
"Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."
Journal of Strength and Conditioning Research.
ABSTRACT. Girold, S., D. Maurin, B. Dugue ́, J.-C. Chatard, and G. Millet. Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. J. Strength Cond. Res. 21(2):599–605. 2007.—This study was undertaken to compare the effects of dry-land strength training with a combined in-water resisted- and assisted-sprint program in swimmer ath- letes. Twenty-one swimmers from regional to national level par- ticipated in this study. They were randomly assigned to 3 groups: the strength (S) group that was involved in a dry-land strength training program where barbells were used, the resist- ed- and assisted-sprint (RAS) group that got involved in a spe- cific water training program where elastic tubes were used to generate resistance and assistance while swimming, and the control (C) group which was involved in an aerobic cycling pro- gram. During 12 weeks, the athletes performed 6 training ses- sions per week on separate days. All of them combined the same aerobic dominant work for their basic training in swimming and running with their specific training. Athletes were evaluated 3 times: before the training program started, after 6 weeks of training, and at the end of the training program. The outcome values were the strength of the elbow flexors and extensors eval- uated using an isokinetic dynamometer, and the speed, stroke rate, stroke length, and stroke depth observed during a 50-meter sprint. No changes were observed after 6 weeks of training. At the end of the training period, we observed significant increases in swimming velocity, and strength of elbow flexors and exten- sors both in the S and RAS groups. However, stroke depth de- creased both in the S and RAS groups. Stroke rate increased in the RAS but not in the S group. However, no significant differ- ences in the swimming performances between the S and RAS groups were observed. No significant changes occurred in C. Altogether, programs combining swimming with dry-land strength or with in-water resisted- and assisted-sprint exercises led to a similar gain in sprint performance and are more efficient than traditional swimming training methods alone.
Extreme Angle Isometrics:
Changes in torque and electromyographic activity of the quadriceps femoris muscles following isometric training.Bandy WD, Hanten WP.
Department of Physical Therapy, University of Central Arkansas, Conway 72035-0001.
BACKGROUND AND PURPOSE. The purpose of this study was to examine the effect of isometric training of the quadriceps femoris muscles, at different joint angles, on torque production and electromyographic (EMG) activity. SUBJECTS. One hundred seven women were randomly assigned to one of four groups. Three groups trained with isometric contractions three times per week at a knee flexion angle of 30, 60, or 90 degrees. The fourth group, which served as a control, did not exercise. METHODS. Isometric torque was measured using a dynamometer, and EMG activity was measured using a multichannel EMG system. Measurements were obtained during maximal isometric contraction of the quadriceps femoris muscles at 15-degree increments from 15 to 105 degrees of knee flexion. Measurements were taken before and after 8 weeks of training. RESULTS. Following isometric exercise, increased torque and EMG activity occurred not only at the angle at which subjects exercised, but also at angles in the range of motion at which exercise did occur. Further analyses indicated that exercising in the lengthened position for the quadriceps femoris muscles (90 degrees of knee flexion) produced increased torque across all angles measured and appeared to be the more effective position for transferring strength and EMG activity to adjacent angles following isometric training as compared with the shorter positions of the muscle (30 degrees and 60 degrees of knee flexion). CONCLUSION AND DISCUSSION. These findings suggest that an efficient method for increasing isometric knee extension torque and EMG activity throughout the entire range of motion is to exercise with the quadriceps femoris muscles in the lengthened position.
PMID: 8316579 [PubMed - indexed for MEDLINE] This suggests that isometrics done at the greatest joint angle will, in fact, increase strength throughout the entire range of motion.
Updated June 9th, 2010 at 12:36 AM by The Fortress
Dragged myself to the pool today for no other reason than to try a new suit. I might feel the need to evangelize (or not) about the kneeskins soon.
10-15 minutes in the locker room putting on kneeskin suit. Not sure, might have had the wrong size.
Hot Yoga, 90 minutes:
This felt pretty sweet overall. But the instructor was super chatty and annoyed me. He also caused class to run 20 minutes late. I chuckled when he said that some clients have objected to the new flooring as unauthentic. I vastly prefer it.
I felt absolutely appalling in the water today. No residual taper buzz left at all. And I still feel rather appalling in general, like I have a case of mono. This situation was worsened by being woken up an hour early today by Lil Fort. I need some big time quality sleep this weekend to jolt myself out of this post Atlanta malaise. Yoga doesn't seem to be working. I probably should have booked a post meet massage, which I did after Zones and snapped back faster.
Dinner tonight with friends and then some rounds of barbecues this weekend. No pool till next week.
Updated May 28th, 2010 at 06:07 PM by The Fortress
4 x 25 long evil pullouts w/2 quick strokes
4 x 25 no breather free
I'm becoming a vacuous airhead. I missed my ART appt thinking it was at 1:30 instead of 1:00. Oh well, more time to pack and try on my suit.
I've heard the Georgia Tech pool conditions are arctic. So I'm bringing my parka and ugg boots. My USMS fleece jacket has mysteriously disappeared.
I'm all checked in for my flight, which I hope is on time.
For those staying near the pool, here is the tech trolly route/schedule:
I will miss my wolfpack member, Jimby. But his twin photo shopped my lovely new profile pic just in time for Nats. For recent blog readers, the pic reflects the outcome of an inane "which superhero are you?" quiz I took years ago (thanks to Stud). The quiz result for me was "The Flash -- fast, athletic and flirtatious." Hence, the use of FAF in my blog title. The AFAP, of course, stands for my penchant for going as fast as possible in workouts. Ande suggested the blog title The FAF AFAP Digest, which I have always used.
Good luck to everyone at Nats!!!
Events for Nationals:
50 breast, 12:15 pm
100 fly, 2:50 pm
200 mixed free relay, 3:50 pm
(leading off w/a split request)
200 mixed medley relay, 10:05 am
50 fly, 11:55 am
50 back, 3:55 pm
100 IM, 11:10 am
100 back, 1:50 pm
Real Time results link:
Updated May 19th, 2010 at 05:12 PM by The Fortress
3 x (25 EZ speed fly + 25 EZ)
2 x (25 fast + 75 EZ)
3 x (backstroke start + 35 EZ)
I swam in an old B70 today. Honestly, I didn't feel that much different than yesterday. Perhaps a little floatier. Fly still feels strong, always an indicator for me (like Patrick). My backstroke starts were solid. I must stick with 13 SDKs; with a good start, 14 puts me past the 15 meter mark in a B70.
I had a light massage where I was told I "wasn't tight." Well, duh, I haven't done a thing lately.
Otherwise, all systems go:
taper bitchies -- check, although flashpoint isn't as low as other tapers
taper munchies -- check, no chips in the house thankfully
taper hypochondriasis -- check, worried about twinges here, there and everywhere
taper jitters -- check, today is the high point so far
taper type A -- check, packing (initial pile of stuff below), printing addresses, USMS card, reservations, split request form, worried that my 4th speed suit is too big , checking toenail polish ...
Patrick's entry from today sums up how I feel: I've done everything I reasonably can to get ready and I'm feeling optimistic and psyched about my events. In fact, this is the most psyched I can ever remember being for a 100 fly as a master. Let's race!
Updated May 18th, 2010 at 06:23 PM by The Fortress
300 fly drills
2 x (3 x 25 easy speed + 25 EZ)
2 shooter, 2 breast, 2 fly
2 x (25 fast + 50 EZ)
1 flutter kick, 1 free
Felt pretty good today. Had good DPS. Felt tired when I tried to go fast, but that seems to be how it is when I taper. Fly has felt good the last couple days, always a good sign.
I need to start packing soon. I am an absolutely awful packer, always forgetting something and overpacking. I know Ande has a list of what to bring to a meet somewhere on his tips ... I won't be forgetting extra contacts. And I'll take my speed suits on the plane. Still need to try on my tech suit ...
I did order 2 pairs of Skins recovery/travel tights for Mr. Fort and me. If you're interested, they run quite large and they seem to be in short supply everywhere. I'm an extra small. Hopefully, I'll get mine in time to hop my plane.
My flight arrives at 12:55. I'm really hoping there's no delay so that Barb and I can cab over to the pool in time for the 30 minute warm up. Anyone know how long registration is open on Thursday? I'd like to get our relays registered. Anyone that is staying at Ga Tech Conf Center know how far the trolley is from the hotel?
Getting very psyched, have great dinner plans. But where is the real party on Sunday?
Updated May 17th, 2010 at 09:19 PM by The Fortress
300 fly drills
2 x (25 EZ speed breast + 25 EZ)
3 x (25 EZ speed fly + 25 EZ)
1 x (25 fast flutter kick + 50 EZ)
1 x (25 fast free + 50 EZ)
1 x (25 AFAP free + 25 EZ)
Just had a pretty easy swim today. I was somewhat tired after getting up early, the driving & traveling and the marathon race anxiety. Mr. Fort did great though! He needed a 3:35:59 to qualify for Boston. He finished in 3:32+. He was over 1:00 under a 3:30 pace, but really blew up after mile 21. This is so common it seems like the human body isn't meant to go any more! He was really happy and relieved since he's only been running regularly since March after all his rehab. His former PT had said he might have to give up running for cycling. But the extreme angle isometric holds he's been doing have really worked! I was freaking out at the mile 9 stop when he ran by well after the scheduled time, but then I learned they started the race 5-6 minutes late. Whew!
Now to get some sleep tomorrow and start packing for Atlanta!
Below is Mr. Fort shuffling to the finish with his amazing training partner who paced him.
Updated May 16th, 2010 at 08:37 PM by The Fortress
ART, 30 minutes:
Mostly just worked on the kinks in my neck and loosened everything up. My shoulders are feeling pretty good, despite slacking on my RC exercises. I will try and sneak some in over the weekend though.
300 fly drills
6 x (25 shooter easy speed on back, no fins + 25 EZ)
took about 18 kicks on the shooters, not bad for me
3 x through:
1 x 50 double shooter on back
1 x 50 russian breast drill
1 x 50, done as 25 easy speed fly @ 100 pace + 25 EZ
1 x 50, done as 25 AFAP free + 25 EZ
1 x 50 EZ
2 x starts off side with breast pullout to 14 meters or so
Finally! I think I turned the corner on this feeling like s*** thing. I didn't feel great in the water, but I definitely felt stronger and felt the promise of easy speed. Way better than the rest of the week! This put me in a great mood leaving the pool. I think I will take a page out of Geekity's book and wear my FS Pro in the pool all next week. Maybe my B70 for one day.
Mr. Fort says he's feeling better after seeing his trainer. And Fort Son's boat made the semi final at the Stotesbury Regatta in Philly. So all is good. We leave tomorrow morning after my kid's soccer game for York PA. Although I'm not sure we'll have the soccer game after 2 hail storms today. WTH?! In May?
I've heard that Arlette Godges is not coming to Nats. Bummed, as I was looking forward to meeting her and racing her. But that does leave me the #1 seed in the 100 fly. I need to alter my usual 100 fly thoughts from "just get through this race without a huge piano" to "kill it without fear." I need to channel my age group love for this event.
More on Deep Tissue:
Got a PM from a friend saying it can take up to a week to recover from a deep tissue massage since you're breaking down muscle fiber. I definitely felt better today (although perhaps predominantly from a good night's sleep), but not fully recovered at all. My neck at least feels much better.
More on Detox:
I mulled over the Ultra Clear detox some more. http://www.metagenics.com/products/a...r-Medical-Food. I noticed that it does not have the warning box that comes on most supplements -- "This statement has not been evaluated by the FDA." This likely means that there is, in fact, clinical testing for UltraClear and the other Metagenics products that I use. Whether this clinical testing meets the rigorous standard of Jazz and Q is another issue ... I also found out that Metagenics is the only supplement brand sold in the Mayo Clinic pharmacy in MN. It cannot be bought on line; it is only available through medical practitioners such as chiros and docs. If you see it on line, I'm told it is likely a Chinese knock off.
I asked my chiro about my reaction to coconut oil today. He agreed that it's likely a fat malabsorption issue, and that this issue is common among people with a gluten intolerance. So I am eliminating it from my smoothies forever.
No need to fear yoga!
10 x 50 @ 1:00
odds = backstroke
evens = evil drill
10 x 50 @ 1:15
odds = 25 front scull + 25 underwater free recovery
evens = chest press fly
4 x 25 smooth no breather free
Based on how sore/sluggish I was last night, I decided a complete recovery day was in order. So I didn't do CAS with Speedo.
I still haven't recovered from the deep tissue massage, especially my upper back and shoulders. Chatted with Mr. Fort's trainer -- he really thinks you need 3+ days. So I'm hoping to feel better tomorrow or Saturday. To make matters worse though, I had a terrible night's sleep. My youngest woke me up at 5:00 am and I couldn't fall back asleep. So, as sometimes happens when I toss and turn, I woke up with a wrenched neck and left trap. That problem usually takes 48 hours or so to resolve. I do have an appt with my chiro tomorrow afternoon. I just hope if he works on it, he won't make it even more sore and bump the healing time out to next week ... I have been slathering my neck with arnica and taking advil.
Mr. Fort is showing some classic taper paranoia symptoms. I told him a cranial-rectal lobotomy was in order! (This little nugget of wisdom was imparted to me last summer, and I try to follow it now during taper time.) Despite feeling blah and sore myself, I'm not overly worried. I think all will be well by next week. And I'm used to not feeling like a racehorse pre-meet. I would like to get some more sleep ...
I looked back through my last week 3 taper workouts (Dec. 6-10) and I swam 2100-1700 (w/B70)-rest day-1450-travel day with some AFAP work early in the week. I thought I had actually done somewhat less yardage, and was contemplating less this week. Hmm ... Maybe a little speed tomorrow (my Dec. 6 workout with modifications), and then long warm ups for a few days. And I may take an extra day of rest on Tuesday as I did last time.
I've been trying a new brand of coconut oil in my smoothies the last couple days. Doesn't matter. That stuff just does not agree with me. With my luck, I probably have a fat malabsorption issue.
Elise left this link on my FB wall, and I think I show symptoms of needing a detox! http://www.active.com/nutrition/Arti...tm_medium=feed. Of course, I had already planned one post Nats. Julie apparently wants to join in the fun. My doc recommended the 10 day Ultra Clear plan: http://www.pureprescriptions.com/pro...ProductsID=508. There is a 20 day plan as well, but I'm not sure I'm hard core enough to attempt that one.
Deep Tissue massage:
I've been a little paranoid that I overdid it with the deep tissue, but I think the timing was right. I just take longer to recovery apparently.
I found this article I ran across kinda funny: http://abclocal.go.com/wls/story?sec...rticle-7439558. I think since Mr. Fort is less than 2 years older than me, I'm safe.
Updated May 13th, 2010 at 11:02 PM by The Fortress
6 x 100 @ 2:00
odds = IM drill
evens = IM swim
#6 = broken 100 IM with 15-20 seconds rest at the 25 and 75 (had to do the Roddin turn at the 50).
8 x 50 @ 1:15
done as 25 scull + 25 no breather free w/overkick
2 x through:
4 x 50s
odds = 25 shooter + 25 EZ @ 1:15
evens = 25 AFAP + 25 EZ (2 free, 2 breast) @ 1:30
50 easy speed russian breast drill (33s)
5 dives off side
Because the forum was down this am, I couldn't check my blog to get my "9 days out" workout. I made one up, and was slightly slightly worried I did too much. But, having written it down, it looks fine for now.
The taper bitchies haven't really kicked in yet ... Tomorrow is my last workout with some real sprints + long rest, then I'm shifting into warm up mode. (What should we do Speedo?) If I don't have the TBs by the weekend, I will wonder what's up. I certainly seem to have the taper munchies ... I'm guessing I still feel crappy and somewhat sore from my deep tissue massage. (It does seem to take me a longer time than usual to recover from these.) 4 days of feeling crappy and counting ... Whoops, just yelled, perhaps a TB moment.
I really haven't been stretching too much the last couple weeks. So I've decided just to stick with The Stick and the foam roller and the body work.
Still mulling over whether to get a bullet blender for Nats. I have stocked up on "plastic" easily digestible food: espresso and jet blackberry gu, cliff shot bloks with caffeine, packets of puresport and "amazing meal," etc. I need more gluten free Protein Fusion bars.
Mr. Fort had an interesting conversation with a nutritional expert from UMPC recommended by his trainer. One of the tips she gave him for his marathon was: 5 days before (I think that's the number), he should get an extra serving each meal and drink 8 bottles of water with electrolytes. (He's usually a bit of a camel.) She thought this would make the muscles super hydrated and "fed" so that he wouldn't have to worry about food as much during the race. I wonder if this has any applicability to a multi-day meet? Or perhaps to a distance event the first day?
I have once again successfully bribed Mini Fort to try on my Jaked for me. I get very wigged out over trying on that particular suit. It takes FOREVER the first time. I wish I hadn't put a tiny tear in my old one just in case.
Musings over Nationals Events:
Obviously, I'd like to do some PBs. I'm not sure I can get there in the 50 free, where I dropped a lot of time and surprised myself last year, but we'll see ...
50 breast: Hoping for good breakouts and hand speed. I think head position is a long term project; I've really only been training breast for 6-8 months and I still have a lot of work to do if I decide not to retire from the evilstroke. I'm glad this is the first event, as I care about it the least and I sometimes need an event to get out the "cobwebs." (In this regard, I recall that my first event at Austin Nats was very fast and my first event at Indy Nats was rather iffy.)
100 fly: I'm prepared to HTFU and die like a true sprinter on the last length. I'm glad this event is day 1, so I don't have to fret over it. I will throw in a few singles. Even though Jimby thinks I don't train 100s, this is, in fact, one of my highest seeded events at Nats. :-P
50 back: I think I know how to swim this. Will try to stick with 13 SDKs the first 25. The competition in this event in my age group is insane. There are 4 of us that have gone 28.0 or faster.
50 fly: I plan only to breathe once on the first 50 about 7 yards from the flags. I would ideally like to go 26.99, as I went 27.0 last year. The fastest time in the country is 26.8. This will be another super close event.
100 IM: I realized today that I only swim this event at taper meets. Not sure why ... Is this a dislike-of-breaststroke hangover or an unconscious rebellion against IMs because I swam them every single meet as an age grouper? Or perhaps the 100 IM is always the first event I cut if a meet order doesn't suit me? In any event, if plan to: do the Roddin turn (why not?) if I hit the wall with my left hand, do my evil allotted dolphin kick during the pull down rather than pre-kicking to avoid undue oxygen debt, breathe 3 times out of the freestyle turn and then put my head down the last 15 yards.
100 back: I'm going to swim this event just like I did at NE Champs: lots of SDKs. The key thing is that I must go faster than 1:02.8 to continue chicking Geek in our cyber gridge. The things that keep us motivated ...
50 free leadoff: Remember to keep head down and still and kick kick kick!
Here's a youtube vid about CZ featuring GMUP coaches Cheryl and Peter Ward: [nomedia="http://www.youtube.com/watch?v=Lz_CghLfRe4"]YouTube- USMS Colonies Zone SCY Masters Swimming Championship[/nomedia]
I think I caught a tiny glimpse of my 100 fly and who could miss SwimStud?
To Stretch Or Not:
Updated May 12th, 2010 at 09:26 PM by The Fortress
6 x 100 @ 2:00
2 backstroke kick, 2 russian breast drill, 2 single arm fly
30 x 25 @ :20 RI, done as:
odds = shooter on back
evens = long evil pullout
odds = EZ speed fly
evens = EZ
odds = shooter on belly
evens = good evil pullout/breakout, 2 quick strokes after breakout
Wanted to do 10 more, but didn't have the time. 40 x 25 with some hypoxic work is one of my fav taper sets.
1 x 50 AFAP breast w/MF
went 28, fastest to date
Deep Tissue Massage, 75 min:
Went right here from the pool. Holy crap, I got beat up. I feel sore and exhausted at the moment. Must go get another green tea ...
She really worked over my neck, shoulders, traps, scapular area. My lats were the most painful area. Ouch!
The latter suggests an epsom salt bath will aid release of toxins. I've never tried that ...
I felt absolutely ghastly today until the end of the short workout. I wanted to crawl out during warm up. Even my backstroke felt alien. I'm sure tomorrow I'll feel sloggish as well b/c of the deep tissue. But I will keep ignoring this feeling. I think more hypoxic work is in order tomorrow. I should probably pony up and do some broken 100s as well.
Saw this on FB. I might try some of these for fun during the otherwise deadly dull taper workouts. http://ht.ly/1JA3V
I saw Wolfy mentioned on Patrick's blog that it's probably time to quit dedicated stretching. Really? It tires the muscles just to stretch?
FYI, for any Lost addicts, this is a great page on FB: http://www.facebook.com/group.php?gi...3331633&ref=ts
Updated May 11th, 2010 at 05:38 PM by The Fortress
Taper workouts are just ungodly deadly dull ... I recycled another of my own pre-NE Champs taper workouts.
4 x (4 x 50 @ 1:00)
drill, kick, swim, hypoxic
4 of each stroke
50 fly AFAP w/fins, 1 breathe on first 25 (went 25 ish)
6 x 100 kick @ 2:00
odds = flutter kick w/board, 3rd 25 fast @ 80%
evens = backstroke kick, 1st & 3rd 25 = shooters
6 x 50 @ whatevah
odds = 25 fast breast pull + 25 EZ
evens = 25 AFAP free + 25 EZ
I continue to feel like utter crap in the water. My hips feel like they are scraping the bottom ... Some of this, as FlyQueen noted, is natural for this stage of the taper. Some may have been self inflicted yesterday -- no more gardening drylands!
11 days until Nats
6 days until Mr. Fort's marathon
I've decided I'm not going to journey up to the Stotesbury Cup this weekend in Philly. I'd love to go, but traveling muliti-days for both that and then the marathon is just not a good idea. I need to be stuck at home, bored out of my mind, sleeping excess amounts, sitting on my ass, and getting fat. I have my priorities clear.
Everyone knows that Speedo and B70 have new kneeskins out. But I've also seen a few other suits/kneeskin options:
Where to eat in Atlanta:
I need to start lining up some dinner plans and restaurants. Q & LW have come up with some interesting restaurants where I might not get sick:
Legal Sea Foods
Thumbs Up Diner
Eno by Zaza
5 Seasons Brewery
For Jazz to chew on:
This doesn't look new to me ... is it good to swim with wide fingers?
For Chris: Body Shaving:
Updated May 11th, 2010 at 12:21 AM by The Fortress
I took Saturday off from exercise. Basically spent the rest of the day running around. I was disappointed that, after driving all the way out to the Occoquan, my son's race (Viriginia State Champs) was cancelled midway through due to high winds. One of the best rowers on his boat had pulled a muscle in his back, so it was likely all for the best. But, still, the race was re-scheduled to the weekend I'll be at Nationals. He leaves on Thursday for the Stotesbury Cup in Philly. They still haven't gotten a new boat from Vespoli, but did manage to borrow a decent one from another high school that is not rowing a lightweight 8.
I enjoyed all the sucking up on Mother's Day. Hope all the other mothers out there had a great day too! I didn't get out of bed until 10:00 am. Had a lobster dinner later and went to Ironman 2.
Gardening, 3.5 hours
Probably not really on the taper plan. But I wanted to plant a cutting garden and we had to spend time replacing landscaping damaged by all the snow. So I braved the pollen and hope to have fresh flowers in the house all summer. I do have a deep tissue massage scheduled for tomorrow, so hopefully that will remedy any "work" I gave the legs. Lately, I've been thinking it takes me almost a 5 days+ to really recover from a deep tissue massage. I read somewhere recently that it could be as much as 2 weeks.
GMU practices were cancelled due to a swim meet, so I headed to Spring Hill Rec, which I knew would be crowded. And it was. Fortunately, I had only planned a mellow workout to loosen up after all the gardening.
10 x 50 @ 1:00
odds = fly drill
evens = evil drill
8 x 50 kick @ 1:00
odds = dolphin
evens = evil
For evil kick, I did a drill I saw the age groupers doing the other day. You take a breast pull and dolphin kick and dive down and take 3 evil kicks under water and repeat.
200 chest press fly
Felt like crap in the water. Lately, I've been feeling worse when I take a day off. Or, perhaps, it was all the gardening. I anticipate starting to get really antsy this week with less intensity and more "fitness maintenance" in the water. Next week: the Wally Dicks drastic taper.
ABCs of Mental Training:
5 fixable nutrition mistakes:
Updated May 10th, 2010 at 12:29 PM by The Fortress
4 x through:
8 x 25 UW shooter w/MF @ :30
(2 belly, 2 right side, 2 left side, 2 back)
:30 seconds rest
Short Axis Sets:
6 x start from side w/breast pullouts
-- got to 14-14.5 meter mark
-- did 3 grab and 3 track reaching for the water
-- had pretty clean entries
-- the grab starts were surprisingly solid feeling, but I'm sure it's quite different doing a grab off a block
1 x 100 breast pull @ 2:15, done as 25 fast + 10 seconds rest + 75 EZ pull
2 x 50 @ 1:15, done as 25 EZ speed fly w/fast turn + 25 EZ
1 x 100 breast pull @ 2:15, same as above
2 x 50 @ 1:15, same as above
1 x 100 breast pull @ 2:15, same as above
Long Axis Sets:
1 x 100 backstroke kick @ 2:00, done as 75 EZ + 25 fast shooter
2 x 50 @ 1:00, done as 25 easy free + 25 front scull
1 x 100 back kick @ 2:00, same as above
2 x 50 @ 1:00, same as above
1 x 100 back kick @ 2:00, same as above
2 x (25 AFAP free + 50 EZ)
Today, I just worked on all the little details/things I needed to work on (one of the advantages of training mostly solo). To my surprise, I felt really good in the water today despite yesterday's hard set. I had some easy speed and good DPS & DPK. My last 2 25s free were the fastest and cleanest they've felt in awhile. Better than pre or during Zones. 2 hours later, though, I'm feeling a bit pooped. I'm really looking forward to a day off tomorrow -- at least from swimming.
I almost broke down and went to hot yoga today b/c a stretch sounded so good. But FlyQueen scolded me, and told me to stick to what Geek calls the "Fortress Land Based Avoidance Theory Lifestyle" for tapers. So I dutifully did.
Strongest Girl in the World?
[nomedia="http://www.youtube.com/watch?v=ADUxozD4Jzs"]YouTube- Varya Akulova Documentary - Strongest Girl in the World (part 1)[/nomedia]
Updated May 7th, 2010 at 06:30 PM by The Fortress
Swim @ SpringHill w/Speedo & Hulk:
5 x 50 @ 1:00
2 x 25 build @ :45
2 x 50 @ 1:00
Speed/Quasi Lactate Set:
6 x (50 AFAP w/fins + 50 EZ) @ 3:00
1 = evil, high 29-30
2 = evil, 29
3 = SDK double shooter, 22+
4 = SDK shooter, 23.5
5 = fly, 25
6 = flutter kick w/board, 26
Ok, it was NOT a good idea to do 2 hypoxic AFAP SDK shooters in the middle of a speed speed set. I couldn't recover well after # 3 and #4 and I was slower than I should have been on the last 2 50s. I had to kick the last one b/c I needed more air. However, the first 3 were very fast, the fastest I've been in evil w/fins. The focus on no pause on the insweep + shooting hands forward seems to be working.
Paul and Pete did some "easy" no breather 25s while I was warming down. Paul thinks these "relax" him. I didn't even attempt them; I just needed some easy swimming and to catch my breath and recover. I'm a "softie."
10 minutes hottub
ART, 30 minutes
My doc worked over my shoulders, scapular area, traps and neck. My neck was a bit messed up from sleeping.
He told me to cut out the coconut oil I was using or buy an organic brand. If it's not organic, it's possible that there area additives I'm allergic to in it. Or, sometimes, , coconut oil can go rancid if it's on the shelf too long. So I'm going to cut this brand out of my smoothies and see if that helps my stomach before I cut the whey.
Speaking of whey, he told me that the editor of Men's Health, Jim's fav magazine, uses Ultra Meal as his source of protein. He apparently was a subject in an initial study of Ultra Meal conducted in MN and lost a lot of weight and built a lot of lean muscle using this product.
He also urged me to take a full 2 weeks off from all rigorous exercise when I'm on vacation to let the body heal. Yoga permissible. This would be interesting. Can't think of the last time that happened ...
Speedo was very speedy today! And Wolf Girl has been in the pool 6 days in a row! And I feel like I've got some decent speed work in this week.
My stomach was a bit upset again today. I think the culprit may be the coconut oil. Think I will eliminate it from my smoothies and see. Or possibly it's the whey, which I've reintroduced ...
This guy's super human powers are amazing:
[nomedia="http://www.youtube.com/watch?v=cNvJy0zoXOY"]YouTube- Damien Walters 2010[/nomedia].
Pre-swim warm up movements:
Yoga for Travelers:
Updated May 7th, 2010 at 11:34 AM by The Fortress
3 x through:
(modified from Geek's set #2 yesterday; didn't pay too much attention to intervals)
12.5 @ :30, from dive, work start
25 @ :30, work turn
12.5 @ :30, work finish
2 x 75 drill @ 1:30*
1 x 50 @ 1:15, work turns
1 x 50 @ 90% w/fins
1 x 50 EZ
1 x 50 done as 25 AFAP + 25 EZ w/fins
1 x 100 EZ
Round 1 = evil (went 31-32 on the 90% one)
Round 2 = back (went 25 on the 90% one, missed turn totally)
Round 3 = free (went 24 on the 90% one)
* Didn't drill free. Instead, I did a 75 flutter kick w/board going 25 EZ + 25 @ 80% + 25 EZ.
4 x (3 x 50 @ 20-25 RI)
#1 = 25 russian breast drill, working on shooting hands forward + 25 EZ
#2 = 25 easy twirling SDK shooter + 25 EZ
#3 = 25 EZ speed fly + 25 EZ
It is starting to feel strange not to go to the gym. I felt like slamming some med balls around today. I tried doing a wider entry fly again; it feels too weird. I'm just going to stick with my regular fly stroke for Nats. I think, in reality, my hands aren't usually too close together on the entry. I may need to re-watch some fly videos.
Tomorrow is my nasty lactate set with Speedo & Wolfy. I think Friday will be all aerobic and "fitness maintenance."
1. Where oh where is Jazz? Is he continuing his non-pool training for Nats? Is he lifting? Doing vinyassa yoga still?
2. Maple syrup in smoothies is truly disgusting.
3. Even more disgusting is a sandwich made with gluten free bread. I tried another kind of bread form Whole Food for a turkey sandwich today; I had really been longing for a sandwich. Horrible!
4. I figure I owe Jeff 4 beers for my soon to be 4 split requests during the short course season.
5. I'm not in any end lanes for Nats, but it probably doesn't matter in the Ga Tech pool.
6. What will I do without my breakfast smoothies in Atlanta? Feisty mentioned bringing a "bullet blender" ....
7. Is there coffee in the gold medal sponsor room? Seriously, there better be.
8. I don't like long axis drills. I only like short axis drills.
9. I noticed that I've had far fewer calf cramps since I started drinking Smart Water or other water with electrolytes than regular water. More expensive, but effective apparently.
10. I really hope I don't have to sit out in stormy weather at the State Rowing Champs this weekend.
11. The pollen is killing the eyes of all the girls in my family. Why are the boys seemingly immune? And the fun doesn't end when summer rolls around b/c then there's mold. http://www.cleveland.com/healthfit/i...pring_can.html
12. If our aerobic fitness is fixed at this point, why do we have to do what Chris refers to as "fitness maintenance"? To keep feel? Just wondering ...
Wonder food for women:
Heavier Lifting and No Bulk?
Events for Nationals:
50 breast, 12:15 pm
100 fly, 2:50 pm
200 mixed free relay, 3:50 pm
(leading off w/a split request)
200 mixed medley relay, 10:05 am*
(unfortunately, for my relay, I'm swimming the evil leg -- no damn evilstrokers on my team)
50 fly, 11:55 am
50 back, 3:55 pm
100 IM, 11:10 am
100 back, 1:50 pm
* Outrage -- my relay will not allow me to sleep in properly on Saturday.
10 x 25 twirling SDK shooters w/MF
4 x 75 free @ 1:30
done as 25 build + 50 cruise
1 x (25 free AFAP + 25 EZ)
4 x 75 evil w/MF @ 1:30
focusing on head position, smaller insweep and lunging forward with hands
Rob B says to try this with a snorkel
2 x (25 AFAP evil + 25 EZ)
4 x 75 back SDK w/MF @ 1:30
done as easy speed triple shooter breathing only before flip
3 x (25 AFAP back SDK + 25 EZ)
4 x 75 fly @ 1:30
done as 25 hand lead drill + 25 single arm fly + 25 easy speed fly
I tried using a wider entry on the last 25. It felt very strange.
4 x 25 AFAP IMO
done as broken 100 IM, approx 15 seconds rest between 25s. Couldn't see pace clocks well to get a time.
This is the structure of a JMiller workout that I did 12 days out from NE Champs. I like this set because, like the one I did the other day, it intersperses sprinting (10 x 25 AFAP) throughout. I felt a little better in the water today. But I suspect it will take a few more days to recover from that horrible night of sleep.
My left shoulder/lat/trap feels rather twingey too. It could be from tossing and turning at night. As a precaution, I'm eliminating pulling with paddles (which I find I kinda like) and using fins 100% for a few days.
I'm swimming with Speedo and Wolfy tomorrow. We haven't decided on the workout yet. I was thinking it might be time for 6 x 50 AFAP @ 3:00 though. JimRude prefers them on the 2:00 for more suffering and lactate buffering. Whatdayathink guys?
Awhile ago, Mr. Fort went on a trail run and stubbed his toe. Afterward, he started to lose his toenail. (I'm read this is common in running and that some runners keep "toenail necklaces. ) He had a 20 mile run scheduled for last weekend and it was very painful. He was worried this might cause him to miss his marathon in 2 weeks in York. But me, the good wife, told him to go see a podiatrist and have it removed. It worked and he feels much better. He would have been pretty bummed to miss his marathon after the hard work and speed sessions he put in.
How to prevent running injuries (gotta remind myself for after Nats):
Middle Aged Brain, courtesy of Mike: Take that snotty teenagers!
Benefits of Steam Room:
"My current gym has a steam room and I often sit in it for a few minutes after a workout. Although I assumed there was some benefit to this ritual I can’t say that I really knew what the exact benefits where of sitting in a hot steamy room with fellow gym rats. So, I decided to investigate and this is what I found…
A steam room offersa holistic health treatment,designed forextracting impurities from the body using heat. A steam room is different than a sauna, in that its effect is brought about by the use of wet heat as opposed to dry.
After a hard workout, a session in the steam roomis supposed to aid in keepingthe body relaxed and flexible, so that it will nottighten up as a result of hard exercise. The steam roomshould also help the body eliminate toxins, forcing them out through sweating. Your skin will be cleaner, softer, and healthier according to my research.
Some of the other benefits include…
Help for Lung related issues
For hundreds of years, the inhalation of steam has been prescribed to treat various disorders of the lungs. A study conducted at the Common Cold Unit at Harvard Hospital reported that “Nasal hyperthermia can improve the course of a common cold and also give immediate relief of symptoms.”In addition,steam has been shown to have positive effects on the symptoms of sinusitis, bronchitis and allergy related symptoms."
I saw this supplement at Whole Foods the other day. I was wondering about it. I got this response from a sci geek friend on FB:
"Chlorella has been found to have anti-tumor properties when fed to mice. Another study found enhanced vascular function in hypertensive rats given oral doses of chlorella.
Chlorella is a complete protein. It is also packed with calories, fat, and vitamins. At its onset, Chlorella was suggested as a "dirt-cheap" protein supplement to the human diet. However, later studies proved otherwise. Chlorella actually loses most of its nutritional value when altered or processed in any way. No longer considered an effective protein, pro-Chlorella supporters focused on other supposed health benefits of the algae, such as claims of weight control, cancer prevention, and immune system support.
Under certain growing conditions, Chlorella yields oils high in polyunsaturated fats—Chlorella minutissima has yielded EPA at 39.9% of total lipids.
Several studies suggest that Chlorella supplementation has a positive effect on the reduction of dioxin levels in breast milk and it may also have beneficial effects on nursing infants by increasing the IgA levels in breast milk. "
Jimby is testing this product out for an article: http://www.exfuze.com/index.aspx#.
I'm amazed he doesn't think it's all bogus. Is he turning to the dark side? He seems hooked on smoothies ...
Updated May 4th, 2010 at 09:01 PM by The Fortress
5 x 50 backstroke kick @ 1:00
descend 1-4 to 90% (35, 33, 31, 25), cruise 5
5 x 50 russian breast drill w/fins @ 1:00
descend 1-4 to 90% (went down to 32), cruise 5
5 x 100 @ 2:00
75 cruise free pull w/paddles + 5 seconds rest + fast UW shooter on belly
5 x 75 @ :20 RI
drill, kick, swim
25 dolphin kick on side + 25 caterpillar + 25 chest press fly
5 x 50 breast pull w/buoy @ 1:15
25 EZ + 25 fast
worked on head position and fast hands
5 x (2 x 50) @ 1:15
odds = 25 fast doggie paddle drill for hand speed + 25 scull
evens = 25 EZ speed fly + 25 EZ
5 x 25 UW shooter, working on DPK
This is a modified Ande workout that I did 3 weeks before NE Champs. (Note: This is what Ande "did" as opposed to what was "assigned.") I like this workout b/c it intersperses speed throughout instead of just sticking a speed set on the end.
I didn't feel the greatest in the water today, though times seemed OK. I was out very late last night for dinner & drinks with a couple friends from law school in town from Chicago. Great to see them, but my late night caused me to miss my am team practice. Probably good to log some sleep anyway. I feel quite tired tonight, which is odd b/c I was energetic all week despite the hard workouts.
It's officially taper time. I know Ande thinks we all "crave" this, but not me. I'm not as broken down as usual since I rested some for Zones. Probably a very good thing in retrospect so that my hyped up, fast twitch sprinter body can get some real rest. I figure aerobic work is definitely fixed at this point, so I'll just be doing speed work and recovery swimming. May do one suffering set this week, but that's it!
Tomorrow, I'm hitting the gym for RC+core+stretching and then I'll do a short swim workout.
Just checked the timeline for Nats: http://www.usms.org/comp/scnats10/timeline.pdf. My earliest event is at 11:00. So glad; I need the time to get properly woken up.
19 days until my first Nationals swim
23 days until my first run in eons
28 days until swimming is less fun
Updated May 2nd, 2010 at 10:39 PM by The Fortress