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  1. Argh! Monday, Feb. 8

    by , February 8th, 2010 at 08:06 PM (The FAF AFAP Digest)
    Whining:

    OK, it's not fun anymore. The main streets still have snow on them, there are no sidewalks, we're supposed to get 10-20 inches of snow again tomorrow and schools are pre-emptively closed on Tuesday and Wednesday as well. The roads to the Rec Centers were fine today, but they were nonetheless closed. They typically close if the county schools close. So, no pool.

    http://www.washingtonpost.com/wp-dyn...020600683.html

    I'm really not happy about this. I have a meet this weekend and need to get in the water. I am NOT supposed to be cross-training this week and doing so would only fry my legs more. I am going to pray that the Freedom Center is open tomorrow am and drive all the way out there. Or hope the local rec centers are somehow open. Crap!

    On the upside, since there was no pool to go to today, I called and was able to get a long overdue massage. So at least my poor legs got some TLC.

    Albatross SCM Meet:

    I entered the Albatross meet on line today. I took Neill's advice and entered: 100 fly/50 back/100 back/50 free. I sandbagged all my times. I don't want to be in the last heat and be drowned by Chris/Clay/Jeff/Neill/Wolfy, etc. Past experience has shown me this will happen if I enter my real in season times. So hopefully I'll end up with the fast chicks in the second to last heat.

    P90X:

    Big score last night! I am now in possession of the entire P90X series, which was gifted to me. So I have a couple duplicate DVDs. Bob, have you found any yet? I also have an aquaitance doing the Insanity series of DVDs (not by Tony Horton though). They're 30 minutes long and he says he is "dead" after.

    BTW, Pink does P90X and Dreya (from the DVDs) performed with her at the Grammys.

    RedHead Update:

    Thought I'd give a brief update, since I know some swimmer chicks are wondering about the viability of red hair. I got my hair colored after the first week of fading on Jan. 19. The color took much better the second time; it was almost too dark. I've attached a couple pics taken on photo booth a couple days ago. There is some, but not too much, fading.

    Here's what I've been doing:

    1. Use mega conditioning shampoo and conditioner for dry hair.
    2. Don't wash my hair on days I'm not in the pool.
    3. Put conditioner in my hair before I swim.
    4. Use Pureology's anti-fade complex
    5. Use Bumble & Bumble's hair powder for red heads to brighten up the color.

    So, so far, I'd say it's worth the battle with the chorine. I'll likely have to go in every 5-6 weeks, but that's typical. And I love being a redhead.

    Updated February 8th, 2010 at 11:08 PM by The Fortress

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  2. Rough Day, Monday, Feb. 1

    by , February 1st, 2010 at 06:20 PM (The FAF AFAP Digest)
    Not a sterling day for me. Woke up and my eyes were killing me. They've been somewhat painful the last couple days. But when I woke up this am, I knew I had either iritis or keratitis. I was lucky enough to get an emergency appointment with my opthamologist, which resulted in prescriptions for restasis (for dry eye) and tobradex (steroid drops). I seem very prone to this condition ... seems to happen every year or so. I'm not supposed to swim until Wed. at the very earliest. Opthamologists think swimming is an evil sport ... We couldn't really figure out what caused the attack, but it could have been a change in pool chemicals.

    Then, just to add insult to injury, I came home and pulled a Q. I was heading to take out the garbage and I slipped on ice on my step and fell forward, catching myself on my right wrist. Very painful and swollen. Took myself in to get an x-ray, which was negative. Looks like a sprain. &*%$&*#

    I was, in fact, due for a rest day. But I would have preferred the real deal ...

    I will now be putting hot towels on my eyes and ice on my wrist.


    January Totals:

    Chris inspired me to look at my Jan totals, which were:

    Swim, 18x, 64,350+ yards
    Dryland, 13x
    Yoga, 8x
    Spin/Run, 3x

    I think this means I've been swimming more like 4x a week instead of 5x. Perhaps I've been too consumed with my dryland obsession lately? 24x cross training is fairly substantial. But I do feel like I'm in decent shape all around.

    I am doing pretty well on my new year's resolutions:

    New Years Resolutions: (1/1)

    1. stretch more
    2. improve my fly SDK
    3. go gluten & lactose free
    4. get the potato chip addiction under control
    5. try life as a redhead
    6. discover coping mechanisms to deal with strong willed drama queen teenage daughter who gets her cdriving permit this year.

    Updated February 1st, 2010 at 10:56 PM by The Fortress

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  3. Quick Kick, Friday, Jan 15

    by , January 16th, 2010 at 12:58 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main Set 1: hypoxic kick w/MF

    10 x 25 shooters on back @ :30
    10 x 25 easy speed fly @ :30
    10 x 25 shooter on belly @ :30
    10 x 25 easy speed fly @ :30
    10 x 25 shooter on back @ :30

    50 EZ

    Love this set! One of my favs.

    Main Set 2: Endurance Kick: The Chris Stevenson set:

    dolphin kick w/MF & board

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    100 EZ

    Total: 3200

    -----------------------------------


    Commentary:

    Blogging from my iPhone. Please ignore typos, Jimi.

    I had to get up very early to drop some of my brood at the airport for their ski trip. No idea at all how some of you regularly rise when it's dark!

    I wanted to do another set, but ran out of time. I had to attend a memorial service for a friends whose kids were my kids' friends and teammates. Very sad.

    I also ran into the mysterious Cage Fighter. He's gone hard core and is practicing with the Fish -- lots if distance free. He looks leaner than ever. I had to remind him to renew his masters registration so he could come swim at Zones with us.

    I flew to Chicago yesterday. Today, I'm touring Northwestern with FortSon, my sister and nieces and then tooling around Chicago. Cheers!
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  4. No Watching! Wed., Jan. 6

    by , January 6th, 2010 at 09:43 PM (The FAF AFAP Digest)
    9:00 to 3:00: Caught up on errands today. Didn't work out. I was about due for a rest day anyway, much as I hate them.

    3:15: Dropped 15 year old off at senior swim practice. Didn't watch or hover.

    4:30: Dropped 9 year old off at jazz dance. Didn't watch or hover. Drove home. (Why spoil it when the recital is Sunday?)

    5:15: Fort Son arrived home from winter crew practice. We didn't discuss it. I'm already on notice that erg-ing is an evil and disliked necessity in crew. I did inquire how his ankle was after his run yesterday.

    5:30 Picked up my 9 year old from jazz dance and took her to swim practice. (We don't care about homework apparently on Wednesdays.) Dropped her off and didn't watch or hover. Had to stay for 15 minutes waiting for 15 year old to finish practice. Got lectured by 15 year old for sitting in the bleachers for even this wee bit of time. Drove 3 loud teenagers home and eavesdropped on swim gossip.

    6:45: Ordered pizza for children as I had no time (or inclination particularly with today's driving schedule) to cook for my family. Was slightly bitter about the fact that I couldn't eat any of it.

    7:30: Picked up my 9 year old from swim practice. She announced she was excited about doing back flip turns. Otherwise, no discussion of swimming.

    8:00: Helped 9 year old study for math test. This effort didn't last long. She claimed she knew it all, and I chose to believe her.

    8:30: Made myself an omelet. Took a lactate pill and put cheese in my omelet. Started itching 30 minutes later -- I give up. There will be an attempt to stretch and do RC work tonight after 9 year old goes to bed. I like my new Stick.

    Updated January 7th, 2010 at 09:34 AM by The Fortress

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  5. 2009 Recap, Friday, Jan 1

    by , January 1st, 2010 at 11:32 AM (The FAF AFAP Digest)
    Happy New Year everyone!

    Geek inspired me to do a year in review of swimming 2009.

    Events:

    1. Jan. Open (USA): Swam the 200 back and 200 IM with the kiddies for the first time as a master.

    2. Auburn Invitational: I tapered for this SCY meet since I wasn't going to Nats. Big breakthrough meet for me with 6 PBs and a 1:01 100 fly.

    3. Albatross meet: Broke 1:11 in the 100 back for the first time in SCM in a close race.

    4. Colonies Zones: Debuted Fortina and fell in love.

    5. Fish Invitational (USA): Swam 200 back in LCM for the first time as a master.

    6. Terrapin Cup: Rested 10 days for this meet, suffered a LZR zipper explosion and missed the backstroke events.

    7. Junior Champs (USA): Swam my annual 100 fly in LCM where I prayed I wouldn't DQ the last 10 yards.

    8. Nationals in Indy: great meet/great time with friends.

    9. Savageman Half Iron Relay: Did my first OW swim. Loved the tri atmosphere.

    10. Fall Ball: Swam a few events including a "100 free" and introduced the newly re-located Jazz to the PV folks.

    11. Sprint Classic: Defended my Battle of the Drop Dead Sprinters title.

    12. NE Champs: Great meet w/6 PBs.

    13. Like Geek, 10 billion summer league meets, USA meets, regattas, cross country races, road races, jazz dance recitals, volleyball games, etc.

    The List:

    1. Best Event: 50 back LCM. First AA and giant slaying.

    2. Worst Event: 200 IM

    3. Most Fun Event: 50 backs with Fortina at CZ

    4. Least Fun Event: 100 back at LCM Nats with mega cramps

    5. Most Surprisingly Event: 50 breasts at CZ and NE Champs

    6. Funniest Moments: Stud showing off hot swimmer bod in skimpy British flag brief and squeezing into my B70.

    7. Sweetest Moment: Attending the wedding of two wonderful master swimmer friends

    8. Worst Moment: LZR zipper explosion moments before my heat of the 50 back.

    9. Best Time: Hanging out with a great team and all my friends in Indy.

    10. New Event(s): 200 back SCM, maybe a 200 fly kick

    11. Retired Event(s): 200 IM, maybe the evilstroke events if my beloved suit is banned.

    12. Smartest Move: Blogging! I am very thankful for all the fabulous advice and encouragement I have received.

    New Years Resolutions:

    1. stretch more
    2. improve my fly SDK
    3. go gluten & lactose free
    4. get the potato chip addiction under control
    5. try life as a redhead
    6. discover coping mechanisms to deal with strong willed drama queen teenage daughter who gets her cdriving permit this year.

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

    Today, I'm journeying to the Sewickly Y to do a Jimcentric workout with Jimby.

    Updated January 1st, 2010 at 10:04 PM by The Fortress

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  6. P90X Day, Wed., Dec. 23

    by , December 23rd, 2009 at 06:31 PM (The FAF AFAP Digest)
    I picked my Mom up at the airport last night very late. Didn't have the heart to leave her to go to the gym or pool today. So instead I made her exercise with me some at home.

    P90X Core Synergistics, 60 minutes

    Exercises include:

    http://stanford.wellsphere.com/exerc...ergistics/9917

    I didn't do the chataranga planks or the walking push ups and instead did 1:00 of bicycles, good morning darlings and dead bugs during that part of the DVD.

    My Mom did pretty well. Lil lil Fort joined in too. She has no balance, but she loves superman bananas.


    P90X Plus Interval X:
    40 minute DVD; I did 20 minutes

    This is the DVD for Crazyman!

    It's somewhat similar to a tabata workout. You do 1:00 of 15 exercises. You are supposed to do 20 seconds easy, 20 seconds medium, and 20 seconds fast. Since I had just done Core Synergistics, I skipped the medium and just did 40 seconds of slow recovery. The exercises included running in place, burpees, pushups, various kinds of squats, plyo lunges, plyo jacks, side step-kick combos, etc. I look forward to doing the second half another time.

    I'm hoping to get to the pool tomorrow late am for a quickie workout. We'll see ...
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  7. Tuesday, Dec. 8

    by , December 8th, 2009 at 11:02 PM (The FAF AFAP Digest)
    Couldn't get to the pool today. Was stuck at home waiting for a delivery. Then had a massage at 12:30. The rest of the day was taken up with kid activities and decorating the Xmas tree (another allergen, lol). (Speedo, I had Suzie today; she was pretty good, but I think Erica is better.) I apparently have tight calves, pecs and neck. No surprise, as I haven't stretched much this week and swimmers are known for their chronically tight necks.

    I did do my RC exercises. The left shoulder is slowly coming around. I do have a little twinge in my right knee that I've had for awhile. Not sure, but I am thinking it is due to some of the Bikram yoga moves (sitting Japanese style and all the locking of the knees). I can't think what else could have triggered it ... I don't think it will effect anything, just noting it.

    Q, I had a gluten free bagel with peanut butter today and it wasn't that bad. I think I'll bring some along to the meet along with my rice crispie bars.

    As seen in the recent thread on the DF, I am actually considering doing a 200 fly. It seems that pulling is optional. Does anyone have any ideas about the right combination of kicking and swimming that would maximize speed, save the shoulders and be easiest? I might do it at this meet: http://www.pvswim.org/0910meet/10-31-ma.htm All us "13 & Overs" get to swim in the afternoon, so that's pretty sweet for me as the pool is not close.

    Results from TYR SCM meet in Chicago:

    http://www.tyrgrandprix.com/files/20...%20Results.htm

    I think everyone has seen the LB and CZ results. I got bumped a couple spots in the 100 fly by speedsters AJ Block and Lisa Ward. I'm always amazed at people who can take their 100 fly out close to their 50 time and just keep going ... I can't do that at all. Of course, AJ and Lisa, are much more mid-D to D specialists.

    Updated December 9th, 2009 at 12:49 AM by The Fortress

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  8. Thanksgiving Day

    by , November 27th, 2009 at 10:52 AM (The FAF AFAP Digest)
    1 x 20 minutes stretching w/ Lil lil Fort
    (She has a flexy back and shoulders and inflexible legs. Must have gotten that from her father.)

    1 x 15-20 minutes RC exercises

    0 x 1 dried out white turkey

    0 x 1 mashed potatos

    0 x 1 sweet potatos

    0 x 1 stuffing

    0 x 1 gravy

    1 x 1 sauteed veggies

    1 x 1 apple pie

    1 x 1 chocolate pie

    1 x pumpkin pie

    1 x 2 chard

    1 x 1 New Moon

    Going to a real live diner this am for brunch (and much tastier food)! http://www.pamelasdiner.com/Menus/MtLeb.cfm The house will shortly thereafter be bursting with young childern and I will escape in due course to bucolic (as much as there is bucolic in Pittsburgh) Sewickley for swimming and pizza.

    Chaos sent me this video on FB:

    [ame="http://www.youtube.com/watch?v=QaGocIrdg6E"]YouTube- Freediving - Dynamic Apnea[/ame]

    It's quite lovely. I have no idea how the guy did it though. It does give me competitive monofin lust/envy. I think that one retails for $300 though.

    Updated November 27th, 2009 at 11:16 AM by The Fortress

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  9. Saturday, Oct. 31

    by , October 31st, 2009 at 05:35 PM (The FAF AFAP Digest)
    After eating Halloween candy for lunch today, I decided I wasn't owed a day off. I would have preferred to go to hot yoga today, but I didn't have much time. So I went off for a 5 mile run, which was fantastic. Despite thrashing my legs yesterday, I felt more sprightly on the running trail than usual. Maybe the plyos help the running?

    Now, having carved the pumpkins, I am off to transform my youngest into Spock and party with friends after our kids trick or treat.

    I am slightly worried I am going to be strong armed into more open water swimming. Mr. Fort will likely have to have surgery on his bum hip after a ski trip in January. He and our Savageman partner were busy planning tri relays for post-surgery motivation at our kids' soccer game today. Is it really possible to swim 2.4 miles in an ocean?
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  10. Sunday, Oct. 18

    by , October 18th, 2009 at 06:33 PM (The FAF AFAP Digest)
    A whole weekend went by ... and I did nuthin'.

    I had sort of planned to work out today in some minimal way. But I didn't get out of bed until really late and had to cart kids to the movies in light of the disgusting bone chilling rainy weather we've had lately. So I decided, using Speedo and Beth's examples, to give my body 2 days rest. I've been pretty tired from the high intensity training, so maybe it's a good thing.

    I also had 2+ glasses of chard last night and apple pie and chocolate pie for lunch today. No dessert though. Stud thinks this may somehow weight me down for our 50 evil gridge ...

    I'll go back to my good girl ways and the Ande plan tomorrow tomorrow.

    Oh, I finally got the flu mist vaccine on Friday. Has anyone had the swine flu vaccine?

    And in other news, Mr. Fort and my other Savageman relay mate are now plotting an Ironman relay and think the Wrightsville Beach Iron would be ideal. I love Wrightsville Beach and all, but, really, is there no limit to my obligation to be a good wife?!

    Updated October 18th, 2009 at 07:38 PM by The Fortress

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  11. Savageman Report, Sunday, Sept. 20

    by , September 21st, 2009 at 04:57 PM (The FAF AFAP Digest)
    Savageman Report:

    So I jumped way out of my comfort zone and into Deep Creek Lake ... (where's the "take the plunge" emotion, Anna Lea?).

    First off, I want to say I had a fabulous time at the event, which had a wonderful festival like atmosphere and beautiful setting. And I appreciate all the great advice everyone took the time and effort to give me! Many thanks on that score!

    But what happens if you put a drop dead sprinter in the OW for the first time at age 48?*

    (*I'm not sure I even qualify as a drop dead sprinter using Ande's calculations. My 200 back time is worse than 2 x my 100 back + 14 seconds ... Does that make me a drop drop dead sprinter or a drop dead dead sprinter?)

    Here's the recap:

    Relay:

    The Vienna Geezer Jocks finished 5th in the coed relay for the half iron division. Our overall time was 5:36. (We would have been 4th in the all male division. lol) We were the #1 all masters relay. All the teams that beat us had a 20 something youngster -- my running relay mate did all the internet research and observation at transition.

    Splits:

    Swim: :29:44
    Bike: 3:25
    Run: 1:39

    Note: Quicksilver accurately predicted my time!

    Swim:

    I was the first female relay contestant out of the water with a 29:44. I was actually thrilled to go under 30 minutes, as I said I would be. But, boy, I made absolutely every rookie mistake in the book and am a stinky OW swimmer:

    1. I sprinted at the start. NOT a good idea for a drop drop dead sprinter. I should have listened to Jimby and I promptly texted him with permission to say "I told you so." I went into lactic acid pain after 200 yards or so. The next 500 I was wishing I could climb out! lol I vaguely settled into a groove later. I think the race would have been more pleasant and less painful if I had built into it like I did in my 22 x 100 pool swim.

    2. I didn't/couldn't draft except for the smallest portion. The fast 25-29 guys and the faster male relay swimmers were just too far ahead, and I had trouble seeing anyone else. As a result, I felt like I was slightly in no man's land. I did draft off a guy for awhile. He apparently didn't like this as he swung wide. There was another (much younger) woman who was very close to me in the swim (29:48). We actually chatted at the start. She is an OW swimmer. I should have known she was reasonably fast and tried to keep track of her when she lined up at the right front at the start. In fact, she was ahead of me the whole race until the last 200 yards. How do I know this?

    3. I did quite a bit of evilstroke! 100 lashings. I couldn't see where the F I was, so occasionally I took a couple evilstrokes to check the field and look for other swimmers. (I recognized her goggles at various junctures.) In fact, she was breaststroking around the huge inflatable turtle at the first turnaround point and I was right behind her, forced to evilstroke as well. (But, Bob, it didn't make my legs feel bad at all!)

    4. Trouble at the first buoy. In my attempt not to swim 20 feet away from the buoy, I was rather close on the first one. In fact, the swimmer in front of me smacked his/her head right into it. Yikes! This caused me to evilstroke for a few seconds as well as that person stopped abruptly. I seemed to be reasonably close to the other buoys without going way way off course. Though I definitely wasn't swimming straight and had to keep correctly some. I love my lane lines.

    5. I didn't kick enough. I realized this after. I was so preoccupied with feeling adrift and staying on course, I forgot this basic thing. I think it would have helped me. On the other hand, I'm not used to either LD freestyle or kicking on LD freestyle, so I tend (even if the pool) to lapse into a 2 beat kick. But this meant my legs were somewhat fresh and I could hightail it up that nasty hill toward the bike transition area. I was one of the few running. The tris, very understandably, seemed to be recovering before hopping on their bikes. All except the other relay girl who came out of the water right after me. I wasn't going to let her pass me on the run!

    5. mj's advice about taking a few seconds before starting the run up the hill was good. I got out of the water very slowly, and was able to start running pretty quickly. Well, jogging is more accurate.

    6. I guess the thing I disliked the most was that I felt like I was swimming in the dark. The lake seemed black to me and I couldn't see anything underwater. And I'm an unskilled sighter. Upon reflection, I think I preferred swimming in the ocean at Wrightsville beach despite the waves. The ocean water is so much lighter and clearer, I didn't feel like I was in the dark.

    7. The water temp and air temp were ideal. Thanks to my wetsuit, I didn't feel cold at all.

    For Ande: I just wore my Title IX sport bikini under my 2XU. I didn't have time to change at transition. I just ripped off my wet suit, pulled on running shorts and hopped in the car to get to the Western Port wall in time to see Mr. Fort. We got there only a few minutes before he arrived, and I also got to see Julie try to summit it.

    How my time stacked up:

    I had the fastest women's relay time, as I noted. There were three female Pros who swam faster with 24:11, 26:21 and 28:06. The 24 was by Susan Williams, 2000 triathlon bronze medalist. She was amazing and I got to see her a couple times on the course. The other Olympic triathlete (from 2004) swam the course in 32:55. Julie swam the course in 31:22, though the poor thing had her googles break. (Her fiance Jeff really rocked the swim!) Note: Julie swam WAY faster that that b/c they messed up her swim/transition time, for the second year in a row. She was a 28+, which is smoking and much more consistent with her other times. She is a great distance swimmer. (And, as aside from the Western Wall where she put in max effort, she had a very good bike leg.)

    One other real female swimmer in the relays (from what our intelligence gleaned) was 20 years old and a 500 freestyler in high school. She swam a 34:49 for the winning coed relay, Team Generation XYZ.

    Bike:

    Mr. Fort did great. He's only been cycling for a few months and chose a super hard course for his first bike race. He completed the 55 mile course in 3:25. He said he gained ground on the hills and got clobbered on the descents. He knew this was coming because he didn't have the technical skills of the other riders. He also didn't have the gear. He was on a 2005 Trek with no aero bars. Everyone else in the bike rack for the relays had serious bikes, aero bars, bibs and those cone helmets. But I think he was super pleased with how he did. He summited the Western Port Wall fairly easily. He went straight up and was very glad no one was weaving in front of him. He was hurting on the Killer Miller climb.

    One relay cyclist (from the winning coed team and a master) was crazy fast. He biked a 2:49 on the course. I think the winning Pro (Bjorn Anderson), who is in his prime, set the course record and biked a 2:43.

    Run:

    Our runner did wonderfully well. He struggled more on the hills than he anticipated (though he had run the course before). He is a much better runner on the flats. But he ran a hilly half marathon in 1:39, which was the 3rd fastest time among the relay runners. He passed several relay teams to pull us up in the standings.

    He was very fortunate. About a mile into his race, he paired up with one of the ironman racers (a 46 year old Kona qualifer, who went on to finish 10th overall, I believe). They paced each other and drafted the rest of the way.

    Other Notes:

    1. Watching at the Western Port Wall was amazing. There were huge crowds. Many many folks with cowbells. Despite Geek's admonition, I purchased an annoying cowbell for our girls and they whacked away at it for every biker attempting the climb. So many people just fell over as they were riding slowly up the hill. I had never seen anything like it before. And, when you're clipped in, it looks like it really hurts. There were people dressed as "devils" encouraging the bikers as they made their way up the hill.

    2. Even elite Pros make mistakes -- I saw one guy fall off his bike when dismounting to transition to the run. I saw one guy fall off his trainer that he was warming up on in the transition area.

    3. The hills were brutal. Truly, the triathletes there participating are a of a different breed. I was told the blogs and discussion boards had many comments saying some tris just wouldn't do Savageman because it was too hard.

    4. I didn't see anyone that wasn't in a wetsuit. I did notice that there weren't that many people warming up. I guess some tris use the swim as their warm up.

    5. Today I feel like someone took a hammer to my back and shoulders. lol. And my lats were burning after the race. Don't think I'll be doing a test set with Pete tomorrow. I will be cruising and trying to recover for the Fall Ball.

    6. Super glad to have done it. Enjoyed our relay comraderie and the convivial atmosphere. But it was tough! My previous longest race was 2:20+, so this was a big jump to say the least.

    7. Oh, and my B70 goggles were great. I didn't have any trouble with fogging or the sun.

    8. I did get chaffing around the back of my neck at the hairline where I didn't put body glide. So I guess I needed it!

    Updated September 22nd, 2009 at 12:35 AM by The Fortress

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  12. Gorgeous! Saturday, Sept. 19

    by , September 19th, 2009 at 07:28 PM (The FAF AFAP Digest)
    Drove to Deep Creek this morning arriving at 1:30 just in time to pick up our packets and attend the athlete briefing. It's so beautiful here ... Temps in the upper 60s, sunshine, foliage -- should be very good race conditions tomorrow, though possibly warm for the run.

    I went on a swim in the course. Swam about one mile. Here's what I found out:

    1. I can't swim straight. Without frequent sighting I'll end up in the middle of the lake!

    2. I need to stay much closer to the buoys or I'll be going way more than 1.2 miles.

    3. It's freaking dark in a lake. I can barely see someone swimming next to me! That's very odd after the pool ...

    4. I have no idea how to pace this race. Not unexpected as I'm a sprinter. But at least I'll know when I'm at the 3/4 mark because there's a buoy fir the international finish.

    5. There will be no dolphin diving to the finish. There's rocks all over at the start and finish.

    6. The transition will be murder. You get out of the water and there's about 1/3 mile straight uphill to the bike transition area.

    7. It's more tiring to swim in OW than a pool. No surprise there!

    8. Triathlete love B70 wetsuits. Saw loads of them there.

    9. Julie and Jeff swam this am. Julie had major trouble with her goggles fogging. Hope that doesn't happen tomorrow am.

    I'm now ensconced in a lovely little cabin overlooking the bucolic lake. The girls are making a poster for us Vienna Geezer Jocks. The names of some of the coed teams are hilarious. One of my favs is "In the name of the donut."

    My biggest challenge will be getting up at the crack of dawn. I'm not nervous at all, nothing like before a big meet. I think this reflects the fact that my inner control freak is subsiding over time.

    I think swimming this race, in all my ignorance, should allow me to escape mocking fir being a wimpy sprinter fir at least one week!
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  13. Modified Ande Workout, Sunday, Sept. 6

    by , September 6th, 2009 at 07:27 PM (The FAF AFAP Digest)
    Yesterday, I took my scheduled Saturday off.

    Today, I slept through my team workout. Can't seem to get up at a reasonable hour at all. Oh well, I stole and modified one of Ande's workouts and got a good speed workout in later in the afternoon. Tomorrow will be weights & an aerobic workout hopefully -- if I can wake up! lol Friends over for a barbecue in the late afternoon so I can't dally all day.

    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Speed work:

    5 x 100 backstroke kick @ 1:45 @ 70-75% w/10-8-8-8 SDKs per 25
    (Went 1:03-05s)

    50 EZ

    6 x (25 AFAP fly + 25 EZ)

    50 EZ

    4 x 100 backstroke kick @ 2:15 @ 85-90% w/12, 10, 10, 10, 10 SDKs per 25
    (Went 58, 58, 56, 56)
    (Had meant these to be at 80%, but missed the boat on the first one, so just kept going at the slightly higher speed)

    50 EZ

    6 x (25 AFAP back + 25 EZ)

    50 EZ

    3 x 100 backstroke kick @ 2:15 @ 90% w/12, 10, 10, 10 SDKs
    (Went 57s)

    50 EZ

    6 x (25 AFAP breast + 25 EZ)

    50 EZ

    2 x 100 backstroke kick @ 2:30 @ 95% w/ 13, 11, 11, 11 SDKs per 25
    50 EZ inbetween
    (Went 56, 55)

    50 EZ

    6 x (25 AFAP free + 25 EZ)

    50 EZ

    1 x 100 backstroke kick @ 100% w/ 14, 12, 12 12 SDKs per 25
    (Went 54)

    200 EZ

    Total: 4250

    Swim = 1750
    Kick = 2500

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

    I ordered a wetsuit! Decided to buy instead of rent b/c I think I'll have occasion to use it again.

    Had my iphone stolen at the movies last night. It rots when grown adults or teenagers have to steal someone's cell phone. I left it for only a few seconds ... Got a new iphone today with a tracking device. It's ever stolen again, I will hunt the thief down.

    Updated September 7th, 2009 at 09:51 PM by The Fortress

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  14. No H2O, Sat. Aug 22

    by , August 22nd, 2009 at 07:27 PM (The FAF AFAP Digest)
    Took a rest day yesterday to drive to the beach.

    Wanted to swim today. No go. Couldn't swim in the ocean. It was too rough, and they closed the beach for awhile. There were jet skis circling for a long while -- I hope it wasn't a drowning.

    Tried to go swim at the Wilmington YMCA. Drove there and thunderstorm started. Even though it is an indoor pool, they closed it, so I was out of luck. The Y is closed starting Monday for the rest of the week.

    Thought about going on a run. But after sitting on the beach all day, running is TOO hard. I have no running legs. I'm sort of worried they're gone for good.

    I'm going to investigate other places to swim around here if the ocean stays like this. I think it is supposed to be calmer later in the week. Really hoping this week isn't going to be a workout disaster, since I already took one week off.

    Surfing would be good core work -- but I haven't surfed in many years.

    Updated August 22nd, 2009 at 08:21 PM by The Fortress

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  15. Team Practice, Thursday, Aug. 20

    by , August 20th, 2009 at 10:32 PM (The FAF AFAP Digest)
    Drove out to Mason with my little one in tow.

    Swim/SCY/Team:

    Warm up:

    500 swim
    2 x 150 kick
    300 pull
    2 x 75 drill
    2 x 75 ? (I did shooters)

    400 IM kick
    75 kick/25 swim

    Sprint/lactate set:

    I was somewhat flabbergasted to see this set at the start of a SCY season after the pool had been closed for two weeks! I thought I'd be lounging around doing aerobic work ...

    24 x 50 @ 1:00
    2 EZ, 1 AFAP (every other AFAP from a dive, extra 30 seconds rest on dive ones)

    I did all the fast ones backstroke with fins. Went 6 24s and 2 25s.

    100 EZ

    Pull set:

    2 x 250 pull w/some breathing pattern
    I did backstroke kick at a pretty quick pace instead.

    200 EZ

    Total: 3750

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

    Vacation:

    I'm leaving for the beach in NC for a week tomorrow. I plan to swim in the ocean some. I may look for a wet suit when I'm down there. There's also a Y close by that I swam at last year. My only concern is the weights. I think there was a really subpar weight room at the Y. My hammies are still slightly sore from the squats the other day.

    Fall Meet Plan:

    I have a tentative meet plan for the fall:

    1. Sept. 26 DCAC's Fall Ball

    (I may swim the 100 and 200 back at this meet. There are no 50s except for the 50 free and I'll sort of be in aerobic mode. Well, for me.)

    2. Oct. 27 Sprint Classic at GMU

    (unless Mr. Fort runs the MCM)
    (Looked at the order of events. Not sure whether to start with 50 back or 100 fly. Last year, I opted for the 100 fly.)

    3. Nov., Thanksgiving SCM Meet at Freedom Center

    4. Dec, SCM Zones at Flushing Meadow Queens, NY

    (This is the pool I almost swam at last May before my meet entries were lost. Not sure exactly when the meet is yet, but I know a bid has been placed. I may only swim one day at this meet, depending on life. I hope it's not the first weekend of Dec. immediately after the Thanksgiving meet here.)

    Updated August 20th, 2009 at 11:15 PM by The Fortress

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  16. Sports Nutrition Findings

    by , August 13th, 2009 at 06:32 PM (The FAF AFAP Digest)
    No exercise to report. However, I did expend a tremendous amount of mental energy reading an article in the latest Rowing News magazine. It set forth highlights from the meeting of the ACSM last May. I'm sure many of you have seen them, but if you haven't, here are some that caught my eye:

    1. Many athletes believe they need protein to build muscle. Yet a study showed that taking recovery protein (from Endurox or whatever) had no performance or muscle building advantages. I guess this is distinguishable, however, from its possible muscle recovery properties. This could be some of the research Jazz was alluding to when he announced that protein may not help build strength and changed his diet to exclude most protein, or at least meat.

    2. Fruits, berries and black currants have antioxidant and anti-inflammantory properties. Real shocker there.

    3. Actual food is more health protective than supplements. Q and Jazz say this all the time!

    4. Almonds are awesome, particularly pre-exercise. Must be why Quicksilver munches them at his desk while sipping green tea ...

    5. Athletes who exercise in the heat should hyper-hydrate, but make sure their sport drink contains a substantial amount of sodium.

    6. Man athletic trainers use pickle juice to treat cramps. SwimmerGirlKT mentioned this on her blog awhile ago. Some report that 1-2 ounces can relieve cramping in seconds. The actual mechanism for this is illusive and indeterminate.

    7. Chocolate milk is a good recovery drink. Wow, who'd a thunk?

    8. Glutamine reportedly enhances recovery, yet a study comparing beverages with and without glutamine during and after exercise did not confirm this.

    9. During exercise, an energy bar, sport drink or gel are all pretty much equally effective.

    10. Exercise apparently improves learning based on studies done with younger children.

    11. And check this out:

    "Many youth swimmers spend hours training for relatively short competitive events. A six-week study with 9-12 year olds suggests high intensity/low volume training offers the same benefits as lower intensity/high volume training."

    So don't burn young kids out! Wonder how this applies going forward as the pre-teens age?

    Updated August 13th, 2009 at 06:58 PM by The Fortress

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  17. Nada + Pics, Wed., Aug. 12

    by , August 12th, 2009 at 03:46 PM (The FAF AFAP Digest)
    This will be my third day in a row of no exercise! I didn't take a break after Zones in April and think that caused me more fatigue when I started up again. So I'm going to take a few days off. I am heading up to the Hillman Cancer Center in Pittsburgh this afternoon. I hope to get in a mellow swim or two at the Sewickley Y with my Pittsburgh buddies, Jimby and Bill White, while I'm in Pittsburgh over the weekend. (I have a family get together as well.)

    I've attached a couple pics of two forum dinners and some of the Academy Bullets doing our strong arm thing. ABM finished 4th overall in the club team rankings!

    Only 2 other thoughts about Nats:

    It was freezing in the natatorium. I wish I had brought my parka and Ugg boots (if they're good enough for Rob Butcher ...), but they didn't fit in the suitcase, which already weighed 49.9 pounds.

    I forgot to put my good luck nose clip on before my 50 back split on Thursday. I'm sure that made all the difference!
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  18. Sat on my ass all day, Saturday, June 3

    by , July 3rd, 2009 at 09:42 PM (The FAF AFAP Digest)
    Although I have no desire whatsoever to be a so-called "weekend warrior," I felt compelled to sit on my ass all day to rest the sore hammies. Well, I did technically stand for 3 hours (and, sadly, was forced to issue a couple backstroke turn DQs), but I did not seek to exercise in any way, shape or form. I went to a movie (Public Enemies -- not very good), drank beer and ate pizza with friends and failed to stretch.

    I was chatting with my sometime workout buddy Wally today at our local relay meet (he was exerting himself with a 25 breast). He informed me that we, in a lapse into the "it's just masters" mentality no doubt, had both missed the entry deadline for junior and senior champs. We were both sending out emails today to see if we could sneak into these meets.

    As I was doing this, I received the following email from my coach about all the events in the area:

    One local swim meet and lots of open water swims coming up. Feel free to enter:

    July 19 - DCRP LCM Meet - (outdoors!) Hains Point -Washington DC -
    http://www.swimdcrp.org/files/2009EntryForm.pdf (meetentries postmarked by July 10)

    July 11 - Swim for Life (1,2,3,4, or 5 miles) - Chestertown
    MD (hosted by DCAC) http://www.swimdcac.org/Swim4Life.html

    Jul 11 Captain Craig 1 mile swim - Ocean City, MD
    http://www.town.ocean-city.md.us/ocb...pplication.pdf
    More info:
    http://www.oceancity.com/events/eventdetail.php?id=2167

    Jul 11 1-3 Mile Open Water Championships (2 miles) -
    Canandaigua Lake, Canandaigua, NY
    http://www.usms.org

    Jul 11 Chris Greene Lake Cable Swim, Charlottesville VA -
    http://www.vaswim.org/cgi-bin/calendar.cgi

    Jul 11 Swim for the Dolphins Wildwood Crs, NJ
    http://www.lmsports.com/

    Jul 11 1st Annual East Hampton Ocean Rescue Ocean Swim -
    $35.00 day-of
    registration Registration begins at 7:00 A.M. at Kirk Park
    beach (next
    to IGA as one comes in to Montauk) Race time 8:00 A.M.
    Distances 2 mile, 1 mile, 1/2 mile swimming west to east
    along the
    bluffs of Montauk and ending at Ditch Plains Beach Shirts,
    caps provided
    All proceeds are going to the Montauk Playhouse Foundation
    and East
    Hampton Ocean Rescue Questions...e-mail John Ryan @
    kingjohn@optonline.net or call @ 631 324-2787

    Jul 18 Ocean City Masters Swim Ocean City, NJ
    http://www.lmsports.com/

    Jul 18 Aquathlon: Stars & Stripes Swim 1.5 K / Run 5 K
    Riverside Park Tune Up Swim 1.5 K New York NY
    http://www.nycswim.org

    Jul 18 Greenwich Point 1 mile Swim; Greenwich, CT
    http://www.gscevents.org/htdocs/1m09entry.htm

    Jul 25 Swim Barnegat 1 Mile Swim Barnegat, NJ
    http://www.lmsports.com/

    Aug 1 USMS 6+ Mile Open Water Championships (10 km) -
    Little Traverse Bay, Lake Michigan, Harbor Springs, MI
    http://www.usms.org

    Aug 8 - 2 mile Island Beach Swim - Greenwich, VA
    http://www.gscevents.org/htdocs/2m09entry.htm

    Aug 9 Grimaldo's Mile - Coney Island, NY -
    http://www.metroswim.org/entryforms/...leOWSevent.pdf

    Aug 15 USMS 2009 2-Mile Cable Championships - Mirror Lake,
    Lake Placid, NY
    http://www.usms.org

    Aug 15 Against the Tide 1 Mile Swim Brewster, MA
    http://www.mbcc.org/swim/

    Aug 15 Save the Bay 1.7 mile Swim Newport, RI
    http://www.savebay.org/NetCommunity/Page.aspx?pid=1085

    Aug 16 Pennock Island Challenge 8 miles Ketchikan Alaska
    http://www.alaskateamada.com

    Oct 18 - Bermuda Round the Sound 10K, 7.25K, 4K, 2K, or .8K
    Swim -
    http://www.aquamoonadventures.com/page2.html

    Aug 22 Clean Harbor Swim Gloucester MA
    http://home.comcast.net/~clean.harbor.swim/index.htm

    Sep 12 USMS 2009 3-6 Mile Open Water Championships (5 km) -
    Lake Michigan, Chicago, IL
    http://www.usms.org

    Sep 12 Brooklyn Bridge Swim 1K New York NY
    http://www.nycswim.org

    Sep 12 Swim for Life - Provincetown MA
    http://www.swim4life.org/

    Sep 26 Little Red Lighthouse Swim 5.85 Mile New York NY
    http://www.nycswim.org

    Oct 18 - St. Croix 5 mile swim - St. Croix VI
    http://www.swimrace.com/


    Seems a tad bit lopsided, no? I guess, if I don't get into my preferred meet, I could attend Hains Point. I just am not a fan of this pool or swimming backstroke outdoors.

    Someday, if I don't have a taper meet in the summer and am actually running more regularly (is that allowed for masters or did I just dream up the neurotic runners I know who wirelessly download their Garmin 405 workout stats?), I'd like to do the Stars & Stripes Aquathlon purely for fun. I guess this kind of low key fun is permissible, right?

    Updated July 4th, 2009 at 03:04 PM by The Fortress

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  19. Patrick's Bad Influence, June 10

    by , June 10th, 2009 at 07:43 PM (The FAF AFAP Digest)
    Pulled a "Patrick" today. Got my kids off to school, then fell back asleep and slept until 10:15. No time to workout as I had appointments, sports chauffeuring, lessons, and the usual "summer swim league practice cancelled mid-way due to lightening" events. Probably just as well. I'm feeling pretty beat up after ART and a deep tissue. Couldn't have done any race pace work. I'm commencing a 3 day mini-taper, which will extend into a longer mini-taper next week. I've become pretty convinced that after 4-5 weeks of hard training, my body needs a recovery week. During SCY season, this is typically, and conveniently, before a meet. I've been going 6-7 weeks since Zones -- it's slightly too much even for a hard core endorphin addict. I need a relative break.

    I see the entry deadline for LCM Nationals is approaching. I don't have any clue what to enter for my 200 back. I'm not sure if I'll do it as a 200 or get a 50 back split. I guess more likely that latter, as I'm assuming I'll be blasted by the time the 50 rolls around -- it's practically the last event on day 4. So I guess I should enter a slow time, figuring I will be swimming somewhat slowly the last 150? If I then decide to swim it as a 200, I'm sure I'll be yelled at for sandbagging.

    My one workout of the day will be trying on the one FINA approved tech suit I have managed to procure in my size. Mini Fort can do the zipping. Although, frankly, it sounds like FINA is endorsing the anything goes for masters ...

    Food:

    Breakfast: omelet w/cheese & tomatoes, blackberries
    Snack: yogurt
    Snack: banana, sliced mangos
    Snack: 2 bean & cheese taquitos,
    Dinner: cheese & chicken enchiladas, kiwi & blueberries; 10% crap = nachos

    I seem to need portable food during the day. If anyone has any suggestions ...

    Updated June 10th, 2009 at 10:35 PM by The Fortress

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  20. Still dead, Wed., April 29

    by , April 29th, 2009 at 03:45 PM (The FAF AFAP Digest)
    Wow, I am still absolutely dead from the meet. Not recovering quickly at all. Am now glad I'm not going to the NY meet this weekend, as traveling sounds tiring ... Looking forward to a weekend with the family & watching my kids' sporting events!

    Was heading to the gym, but cancelled that plan. Just did RC and some stretching today. Taking Bobinator's advice and listening to the body!

    I am weary of all the tech suit haters. I believe that the suits make everyone faster, and that I have benefitted from my B70. Especially in my first set of unrested and tapered times. However, I have been wearing the B70 for a long now; I was one of the first masters to get it -- I followed Ande's recommendation immediately and spoke to Dean in Europe to discuss getting one. (This is consistent with my penchant for trying new things. No reason not to be adventurous.) I now have so many times in it, that I'm inclined to think I've seen most of the benefits from the suit and that my subsequent time drops are at least somewhat due to other factors. Even under Jimby's prior (and flawed! :P) analysis, I've dropped time since I last tapered in the B70 in February. This may be wishful thinking on my part, and some say it is, but I continue to believe that weights have helped me. How many times do you have to wear a suit before every single improvement ceases to attributed to it?! Right now, I feel like I'm comparing "apples to apples" since I always swim in a B70.

    My current B70 (#2) now has 18 races in it, plus all the warm downs. I also warmed up in it on Saturday of Zones, as I didn't have time to struggle into it before my first race. BTW, I disliked warming up in it and will try to avoid doing it again.

    Updated April 29th, 2009 at 04:02 PM by The Fortress

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