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http://www.pvmasters.org/entry.htm
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  1. Dead Cat Bounce, Oct. 24

    by , October 24th, 2010 at 04:39 PM (The FAF AFAP Digest)
    GMU Sprint Classic:

    Journeyed to my home pool for the annual Sprint Classic hosted by GMU. I wasn't sure what to expect from this meet, but I am thrilled and relieved at how it went given recent circumstances. The lovely Eney Jones predicted a "dead cat bounce," [ame]http://en.wikipedia.org/wiki/Dead_cat_bounce[/ame], and that's pretty much what happened. I just hope I can avoid further ensuing decline.

    50 back, 28.1

    I was absolutely shocked to see this time. But it was one of the rare instances where I executed almost perfectly -- start/turn/finish/SDKs were all very solid. My turn was especially sharp and (unlike LCM Zones) my turnover felt fast and smooth (though I was underwater for 14-15 meters each length). I have changed my backstroke start slightly, apparently to good effect. Instead of pulling up and in, I'm just pulling up and keeping my head straight. I think I get into the water slightly faster this way and am slightly shallower.

    This time is faster than I swam at the Sprint Classic last year in a B70 (28.55) and faster than I swam tapered in Atlanta in a Jaked (28.3) Of course, I did forget my nose clip in Atlanta -- not today!

    Honestly, I think this is my best swim of the entire year.

    3 out of the last 4 of my fastest 50 backstrokes have been in this pool. Coincidence?


    50 fly, 27.8:

    This race was not as well executed, but I'm still very pleased with the time. My breakout was subpar, possibly because I hadn't pre-determined how many SDKs to take. But Coach Cheryl said my turn was excellent and that I pulled ahead with my SDKs. I tightened up the final few strokes and had an unfortunate long glide to the finish. Still, this time is only .2 slower than I swam last year in my B70. I only took a breath at the turn and one breath on the second length.


    50 free, NS

    Didn't swim this event. I was tired and shaky after the 50 fly and couldn't get my heart rate down fast enough. (There weren't that many heats between the 50 fly and 50 free.) I think scratching was a smart move.


    Battle of the Drop Dead Sprinters:

    Most fun part of the meet. Everyone swims 4 x 25. Winner is determined by place. This year, points were given for 5 places, 5-4-3-2-1.

    25 back, 13.3

    Nailed my backstroke start. Speedo said I had a nice underwater. This time is .4 seconds faster than last year in my B70. .4 seems like a awfully lot in a 25. I seem to recall my start wasn't very good last year. Finished 1st.

    25 breast, ?

    I honestly can't remember my exact time. I think it was a 16.5 (?), which is way way slower than last year's 15.69. I've always said that the speed suits made the most difference for me on breaststroke. This is further confirmation. I also went a bit too deep on the start and had a slight float up. I seem to do this frequently in the evilstroke. Finished 6th.

    25 fly, 12.6:

    Everything went perfectly and, unlike my 50, I nailed my finish. I just out touched a real speedster, and it was only because I beat her off the blocks. This is the same time I went last year in my B70. Finished 1st.

    25 free, 12.2:

    Ugh, the starter held us forever. I got off the blocks slowly and was kinda bummed. Was .2 slower than last year. Finished 4th.

    In the end, I defended my title as the Fastest Woman in the Water, but it was very close. Lots of fast chicks in the pool this year. I got a nice USMS shirt as schwag. And congratulations to The Little Devil Roddin, who had blazing fast 25s and captured the Fastest Man in the Water award.

    Congrats to Speedo "no SDKs for me," for winning the 50 free in a close race!

    As always, so great to see all PV folks, including the Roddin baby bump.


    Commentary:

    I had no expectations whatever for this meet. So I'm happy to come away with a pair of good times in my best events. I guess I did enough speed work in the last couple weeks to keep the fast twitch muscles sharp. Now to start re-training and get back in shape for 100s as well.

    Already feeling a bit sore ...

    Updated October 24th, 2010 at 09:45 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  2. Swim, Friday, Oct. 22

    by , October 22nd, 2010 at 03:53 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    900 various

    Transition:

    10 x 25 shooters w/fins

    16 x 25
    odds = EZ speed fly w/fins
    evens = EZ
    -- Took 6 SDKs + 4 strokes per 25. That seems better than usual, but I was stretching it out.

    50 EZ

    Speed Work:

    4 x (25 AFAP + 75 EZ)

    200 EZ

    Total: 2200

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

    Commentary:

    I felt sharper than yesterday. Still hacking, but slightly better. Apparently no one is really aware that SpringHill Rec has reopened, as it's still blissfully empty with cooler water. Looking through my blog, I can see that I haven't done a hard workout since my LT death set with Speedo on Sept. 30. So it looks like a full 3 week sickness taper for me! At least I've managed a modicum of speed work recently.

    My neck is still wrenched. But I got a 45 minute emergency appt with my massage therapist, which I am dashing off to shortly.

    Cough, cough, cough. Bring it!
    Categories
    Swim Workouts
  3. Swim w/Speedo, Thursday, Oct. 21

    by , October 21st, 2010 at 04:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

    12 x 25 @ :35
    mix of shooters & swims
    every 4th one with a power 15 meter kick

    3 x 20/15/10 seconds of fast vertical dolphin kick w/hands at ears
    (only counted first one, 54)
    50 EZ after each

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

    I didn't feel too sharp today, not nearly as good as Tuesday. I'm assuming it's likely because I took yesterday off or spent too much time being honked off. Speedo looked sharp and had great turnover.

    I finally found a link for the NE SCM Champs in December:

    http://www.swimnem.org/entryforms/bu2010entry.pdf.

    Not thrilled with the order of events. (I haven't complained in awhile, so I am due. ) The 100 fly and 100 IM are very close on Saturday and the 100 back and 50 fly are very close on Sunday. I don't recover that quickly from 100s. But it is a big meet, so perhaps it would be all right. I'm still hoping we have the Last Chance meet again here in DC.
    Categories
    Swim Workouts
  4. Swim w/Speedo, Thursday, Oct. 21

    by , October 21st, 2010 at 04:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

    12 x 25 @ :35
    mix of shooters & swims
    every 4th one with a power 15 meter kick

    3 x 20/15/10 seconds of fast vertical dolphin kick w/hands at ears
    (only counted first one, 54)
    50 EZ after each

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

    I didn't feel too sharp today, not nearly as good as Tuesday. I'm assuming it's likely because I took yesterday off or spent too much time being honked off. Wrenched my neck on the second 25. Speedo looked sharp and had great turnover.

    I finally found a link for the NE SCM Champs in December:

    http://www.swimnem.org/entryforms/bu2010entry.pdf.

    Not thrilled with the order of events. (I haven't complained in awhile, so I am due. ) The 100 fly and 100 IM are very close on Saturday and the 100 back and 50 fly are very close on Sunday (just the women's 200 free in between). I don't recover that quickly from 100s. But it is a big meet, so perhaps it would be all right. I'm still hoping we have the Last Chance meet again here in DC.

    Here's a fun set a friend sent me:

    Always a 50 free in the end. Start with a 25kick/50free, go to 50kick/50 free, to 75 kick/50free, you get the picture. I went up to a 200 kick/50free and did one in fly/free. Interval started on 1:30 and went up by 15 each time....starts mellow, gets super fast!(actually adjusted it to going up 20at125/150,175 and 200kick), 2600 total.

    Updated October 21st, 2010 at 05:24 PM by The Fortress

    Categories
    Swim Workouts
  5. ART, Oct. 20

    by , October 20th, 2010 at 09:04 PM (The FAF AFAP Digest)
    Just went to ART for a 30 minute shoulder tune up. I love my chiro; our conversations are always so interesting and educational.

    Didn't feel like swimming.

    I was extremely honked off today after having a doctor, who obviously had no interest in my specific circumstances whatsoever, tell me to "exercise more and eat better." WTF?! I intensely dislike one-size-fits-all busy doctors. So glad you can review and comment on doctors on line now.

    Updated October 20th, 2010 at 10:17 PM by The Fortress

    Categories
    ART
  6. Swim, Tuesday, Oct. 19

    by , October 19th, 2010 at 09:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    8 x 25 free w/over kick

    Transition:

    8 x 100 @ 1:45
    odds = free w/paddles
    evens = backstroke kick, last 25 fast

    10 squat jumps off bottom

    Speed Set:

    6 x (25 AFAP + 75 EZ)
    2 free, 2 fly, 2 breast

    100 EZ

    Total: 2400

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

    Commentary:

    Swam at Spring Hill Rec today, which is finally open again after being closed for a couple months. The advantage over Oak Marr is that the lanes are less crowded and the water is cooler. Disadvantage: no digital clock and only one working pace clock right now. For this reason, I didn't bother with 50s; would have been too hard to see my times.

    My left shoulder is slightly twingey. But, happily, I have an ART appt. tomorrow.

    Cough is somewhat better today. But, unhappily, swimming seems to precipitate coughing.

    I think our B2B relay dilemma is resolved. We have a 50 year old swimmer who just got back from KONA. I'm sure she'll be MUCH faster than me at a 2.4 mile distance. And now I can just concentrate on my 25s and 50s. (I know Mike Heather rolled his eyes at that statement. )
    Categories
    Swim Workouts
  7. Drylands, Oct. 18

    by , October 18th, 2010 at 04:48 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    windshield wipers, 25
    dead bugs on bosu, 25
    flutter kicks on bosu, 25
    back extensions w/25 lb plate, 2 x 15
    box jumps, 10
    skull crushers, 50 x 2 x 10
    squat swings w/25 lb plate, 15
    reverse scoops, 25 x 2 x 15
    elevated push ups, 2 x 15
    med ball floor slams, 15
    overhead tricep passes w/med ball, 15
    tuck knee jumps, 10
    variable reaction time drills w/Lil Fort, 15

    RC exercises

    15 minutes of yoga and stretching

    Sitting in steam room hoping it would help cough.

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

    Commentary:

    Damn cough is still here. Argh! Still, I decided it was time to return to the gym for a slightly mellow dryland workout. I can't see killing it right before a meet.

    Revised psych sheet is out:

    http://www.patriotmasters.org/Sprint...c2010Psych.htm 2 wall lanes.

    Tomorrow, I'm having some more food allergy testing done and having blood drawn for some further thyroid, adrenal and metabolic screening. Oh fun!
  8. Swim, Sunday, Oct. 17

    by , October 17th, 2010 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY w/Mini @ Oak Marr:

    After 3 months out of the pool, Mini Fort has decided it might be time to get back in a bit for the upcoming high school season. We did different things, but swam a couple sets together.

    Warm up:

    700 various

    Mini helped me with evil; I helped her with SDKs. She needs more hip and lower back strength to really hammer these, I think.

    Transition:

    10 x 25 shooters, no fins
    5 on back, 5 on belly

    10 x 25 free w/over kick, no fins

    10 x (25 EZ speed fly w/fins + 25EZ)

    1 x 20 second dolphin kicking AFAP w/hands near ears. Mini beat me by 2 (went 60).

    50 EZ

    Speed Work:

    8 x (25 AFAP w/fins (except back) + 25 EZ + much rest)
    2 of each stroke
    did backstroke starts on backstroke

    100 EZ

    1 x 50 SDK AFAP (went :22 high)

    150 EZ

    Total: 2500

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

    Commentary:

    Still coughing and somewhat tired, making slow slow slow progress. Certainly not going anywhere in terms of aerobic conditioning this last week, but at least I've managed some speed play and speed work. And I've been in the water 6x (16,500 yards), so at least my feel is somewhat intact.

    Here's the psych sheet for the Sprint Classic. Coach said she'd enter me in the 50 free as well. http://www.patriotmasters.org/Sprint...c2010Psych.htm.

    I may do a practice in the next couple days where I warm up and do my meet events -- 3 x 50s and 4 x 25s AFAP -- as my workout.
    Categories
    Swim Workouts
  9. Saturday, Oct. 16

    by , October 16th, 2010 at 04:08 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ Oak Marr:

    Warm up:

    650 various

    Transition/Speed Play:

    3 x (25 free w/over kick + 25 free w/over kick + 25 fast breast pull + 25 EZ)

    50 EZ

    3 x (25 free w/over kick + 25 free w/over kick + 25 fast underwater free recovery drill w/fast hands + 25 EZ)

    50 EZ

    3 x (25 free w/over kick + 25 free 2/over kick + 25 back w/backstroke start + 25 EZ)
    Went 13, 14, 15 SDKs on the starts. 15 is legal with a tank, so probably 14 is the safest at a meet.

    50 EZ

    3 x (25 EZ free + 25 fast free + 25 EZ free) w/fins

    100 EZ

    Speed Sets:

    2 x (50 back AFAP + 150 EZ)

    I wanted to do them both from a backstroke start, but on the first one I was sharing a lane so had to push off. So I did one with fins (:23) and one from a start (:29). Very pleased with the 29; that's the fastest I've gone in practice, though I typically do my speed work with fins.
    I'm trying to pull up on my start without pulling my head in.

    4 x (25 AFAP + 75 EZ)
    free, breast, back kick, dolphin kick

    100 EZ

    Total: 3000

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

    Commentary:

    Bronchitis is still lingering. I had tentative plans to hit the gym with Jazzy tomorrow, but I am still just coughing too much. I may try to do some light dryland work before the Sprint Classic next weekend and just keep doing speed work.
    The psych sheets are out. Since I'm not going to Indy, I'm going to try to add the 50 free.

    Going to L'Auberge Chez Francois tonight with friends, http://www.laubergechezfrancois.com/, and hoping not to get glutened.

    Oh, this is rather funny. My whole life I've measured at 5 ft, 4 1/2 inches in height. Yesterday, at the doctors, I measured 5 ft, 5 1/2 inches. I'm a giant! I'm assuming it's the yoga. I've heard of people gaining an inch from yoga with its spine lengthening elements.

    Updated October 17th, 2010 at 11:08 AM by The Fortress

    Categories
    Swim Workouts
  10. Swim, Oct. 14

    by , October 14th, 2010 at 05:38 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    600 various

    Transition/Technique Work:

    12 x 25 free w/dorkel (no fins) emphasizing kick

    I foresee a long transition period if I ever want to use this device. I'm not adept with it at all, and it precipitated some coughing fits. Here are some tips on how to use the dorkel: http://www.goswim.tv/entries/5611/fi...s-snorkel.html. I think it would be quite helpful to me in freestyle. Breathing is really somewhat incidental for the 50 free. And I feel like it really does help you concentrate on form and kicking.

    8 x 50 @ 1:00
    odds = Estonian breast drill
    evens = breast pull w/buoy, done as 25 fast + 25 easy

    5 x (4 x 25 w/fins)
    25 twirling shooter + 25 twirling shooter + 25 EZ + 25 EZ speed fly

    (My fly didn't feel quite as foreign today)

    50 EZ

    RA CNS Stimulation Set (from Swimmer mag):

    3 x (5 x 50 (no fins) + 50 EZ)

    1st 5 = freestyle
    6-7-8-9-10 fast strokes and then cruise the rest

    2nd 5 = dolphin kick on belly
    8-9-10-11-12 fast kicks and then cruise the rest free

    3rd 5 = freestyle
    6-7-8-9-10 fast strokes and then cruise the rest

    150 EZ

    Total: 2750

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

    Commentary:

    I am beyond frustrated with the lingering effects of bronchitis. Cough is just not under control, and keeping me up at night. It really takes a long time for me to kick this stuff; it just LINGERS.

    I've decided that PRP to the foot is harder to recover from than PRP to the shoulder. I could always swim fairly well a couple days after, but my foot is still sore. Guess it's cuz I'm always walking with the darn thing ...

    I'm off to senior night for cross country. Kinda bummed my senior isn't racing tonight. But they aren't "racing" in this quad meet anyway -- just doing some pace work to get ready for a big invitational on Saturday. Edit: Chatted with the AD a bit after the race. He said, despite having to automatically impose a 2 race suspension, that FortSon was a "rock star," "stood up," acted "honorably" and that he would tell him "well done" at graduation.

    My vids from the 50 back/50 fly combo at the Sprint Classic last year are here: http://forums.usms.org/blog.php?b=6079. I entered slower times this year in view of the bronchitis, lack of speed suit and being generally less ready. I had these same factors at play at the Albatross meet and I was about 1.5 seconds off my PRs in the two 50s there. Haven't seen a psych sheet yet. I'm curious about attendance.

    I'm still going to try to train hard and well the next couple months even though I'm feeling less motivated. I want to be ready to go when I AARP up.

    Updated October 14th, 2010 at 10:26 PM by The Fortress

    Categories
    Swim Workouts
  11. Baby Steps, Oct. 13

    by , October 13th, 2010 at 04:45 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    600 various

    Main Set:

    I used the structure of Chris' main set today. But I knew right away after getting in the water that I was not going to go fast. (As much as I'd like to swim faster faster and get better faster, it seems like I'm going to need a full 2 weeks).

    1 x 200 free w/paddles @ 3:00
    2 x 100 fly kick w/fins @ 2:00, last 25 UW
    4 x 50 360 fly drills @ 1:00
    (A swimmer asked me if I was doing these for strength or flexibility; I said neither.)

    1 x 200 free w/paddles @ 3:00
    2 x 100 back kick w/fins @ 2:00, 1 & 3rd 25s UW
    4 x 50 back w/fins @ 200 pace @ 1:00 (went 30-31, not really 200 pace)

    1 x 200 free w/paddles @ 3:00
    2 x 100 breast pull @ whatever
    4 x 50 breast @ 1:00
    odds = fast w/fins (30, 31)
    evens = EZ

    1 x 200 free w/paddles
    2 x 100 flutter kick w/board @ 2:00
    4 x 50 free, no interval, done as 25 AFAP + 25 EZ

    100 EZ

    Total: 3100

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

    Commentary:

    Still coughing a lot and feeling sub par. But marginally better than yesterday. Trying to get good sleep. At least I could attempt to swim fast a wee bit today, though most of the workout was technique based. Since I am swimming so slow, this would probably be a good time to get out the dread dorkel.

    Got yelled at by a lap swimmer today because I didn't see him when I was doing one of the 200 frees. Well, no, I don't generally tend to look up on deck. Couldn't he just have stuck a hand or kick board in the water rather than yelling at me?

    Had a nice chat with one of the Machine coaches, who also coaches their masters group. He and a quite a few of his swimmers are competing in the Sprint Classic next Saturday. He was definitely trying to shame me into swimming. And I will, so long as I feel well. (I won't expect anything too great based on my Albatross meet results last March coming after the flu.) Unfortunately, Coach Cheryl says tech suits are out for the unofficial 25s because they "are being judged by officials." Not sure I follow that logic, but that's fine.

    Now I need to get back to the gym ...

    I have a rare slow night of driving kids around.

    Updated October 13th, 2010 at 08:09 PM by The Fortress

    Categories
    Swim Workouts
  12. Swim, Oct. 12

    by , October 12th, 2010 at 08:01 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ Oak Marr:

    Warm up:

    600 various

    5 x 100 free w/paddles & fins @ 1:30

    Main Set:

    8 x 25
    odds = EZ speed fly w/fins
    (I hesitate even to label this "fly" as it felt foreign and horrible)
    evens = UW shooter w/fins
    coughing fit

    100 russian breast drill

    8 x 25
    odds = back
    evens = back kick
    coughing fit

    100 russian breast drill

    8 x 25
    odds = breast pull
    evens = flutter kick shooter

    100 chest press fly

    8 x 25
    all free w/overkick

    100 chest press fly

    8 x 25 flutter kick w/board @ :30

    100 EZ

    Total: 2600

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

    Commentary:

    Made it back to the pool again. Did not do anything even remotely fast. I feel better, maybe 60%. I guess it's better to do this than stay out of the pool. More exhausting than swimming was the post swimming: pick Mini up from HS, go to grocery, drop Mini back at HS for game, go home to feed other kids dinner, go back to HS to watch volleyball game, come home and do dishes and pack lunches and read Fort Son's college application essay. Seriously, I need a wife.

    This latest bout of illness made me realize how much illness or injuries can ruin a season or a year. Last year, I was healthy most of the year. This year, I've had three major epidsodes where I've been out of the water for long periods of time. I just hope next year is back to healthy.

    I still doubt I'll swim the Sprint Classic. But I was wondering whether the "unofficial" 25s can be swum in "unofficial" suits, i.e., tech suits. Logically, I would think they could be since they don't count. I was thinking maybe I should force myself to do the 25s just to get some start work in. Maybe I'll feel more positive about this next week.

    Saw this on FB on the P90X page:

    http://www.beachbody.com/product/p90...49.do#article1

    It's rather depressing to think that most lean meats and fish are bad for us. I have read elsewhere that they are just loaded with chemicals though.

    As for the gluten advice, since I am not allergic to gluten and am allergic to pomegranates, I decided to give gluten another try. No, I cannot tolerate the stuff at all. So I will just carry on avoiding gluten and lactose.

    Updated October 12th, 2010 at 08:11 PM by The Fortress

    Categories
    Swim Workouts
  13. Swim, Monday, Oct. 11

    by , October 11th, 2010 at 08:52 PM (The FAF AFAP Digest)
    Back in the water for a very slow short swim:

    Swim/Solo/SCY @ OakMarr

    Warm up:

    600 various
    10 x 25 shooters w/fins

    Main sets:

    Solo Social Mini Mountain Kick:

    all dolphin kick w/board @ :15-20 RI
    1 x 50
    1 x 100
    1 x 150
    1 x 200
    5 x 1:00 vertical kick (breast, dolphin, flutter, dolphin, breast)
    1 x 200
    1 x 150
    1 x 100
    1 x 50

    10 x 50 @ 1:0
    odds = free
    evens = back

    6 x 25 breast
    alternating dolphin and whip kick

    50 EZ

    Total: 2550

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


    Commentary:

    Well, it's a start. My throat and lungs are still burning. Cough is slightly better. It's very non-productive, so it needs to just stop soon. Getting healthy feels like a fairly interminable process.

    Just to cheer myself up, I checked the LCM rankings and my 4 x 50 from Zones are still in the top ten. I think this reflects a lack of participation in long course this summer. I'll be curious to see if that continues this short course season. Apparently, according to the convention votes, most people don't like the suits. If so, they should be lining up to swim now.

    Also, on a whim, I checked the all time FINA rankings and was surprised to find this: Some of these will no doubt change with all the fast chicks entering my age group.

    FINA WORLD MASTERS TOP 10 - SHORT COURSE METERS - ALL TIME (1986-2009)

    50 SCM BACK:

    30.58 K.PIPES-NEILSEN USA 2007
    31.14 LESLIE LIVINGSTON USA 2009
    31.45 BARBARA OPITZ GER 2006
    32.02 SHIZUKO HIRAISHI JPN 2009
    32.51 LAURIE DITOMMASO USA 2009
    32.54 VIBEKE SWANSON USA 2006
    32.59 K.ANDRUS-HUGHES USA 2006
    32.61 SUSANNA ROSEN SWE 2009
    32.65 L VAN PELT-DILLER USA 2003
    32.67 LAURA VAL USA 1999

    100 SCM BACK:

    1:04.46 K.PIPES-NEILSEN FRA 2009
    1:07.21 ELLEN REYNOLDS USA 2009
    1:09.20 VIBEKE SWANSON USA 2006
    1:09.27 VERA CAPKOVA BEL 2006
    1:09.58 LESLIE LIVINGSTON USA 2009
    1:09.68 KARIN SEICK GER 2007
    1:09.90 L.PELT-DILLER USA 2006
    1:10.17 LISA WARD USA 2009
    1:10.33 LISA DIXON-WELLS CAN 2006
    1:10.40 SUSANNA ROSEN SWE 2009

    50 SCM FLY:

    29.10 HAYLEY BETTINSON GBR 2009
    29.21 LAURIE DITOMMASO USA 2008
    29.40 K.PIPES-NEILSEN FRA 2009
    29.69 LESLIE LIVINGSTON USA 2009
    29.71 SHIZUKO HIRAISHI JPN 2009
    29.97 USCHI DUMIG GER 2005
    30.02 KARIN SEICK GER 2006
    30.18 LISA DAHL USA 2006
    30.24 TRACI GRANGER USA 2007
    30.37 ARLENE DELMAGE USA 2008


    FINA WORLD MASTERS TOP 10 - LONG COURSE METERS - ALL TIME (1986-2009)

    50 LCM BACK:

    31.71 VALERIE JENKINS USA 2008
    31.85 SUSAN WALSH USA 2007
    31.99 LESLIE LIVINGSTON USA 2009
    32.08 SHIZUKO HIRAISHI JPN 2009
    32.10 K.PIPES-NEILSEN USA 2007
    32.65 VERA CAPKOVA BEL 2006
    32.93 LAURA VAL USA 1997
    33.18 KARIN SEICK GER 2006
    33.34 K.ANDRUS-HUGHES USA 2006
    33.40 CATHY SHEEHAN CAN 2005

    50 LCM FLY:

    29.37 LAURIE DITOMMASO USA 2009
    29.52 K.PIPES-NEILSEN USA 2008
    29.57 LISA DAHL USA 2009
    29.74 LESLIE LIVINGSTON USA 2009
    29.84 SUSAN WALSH USA 2007
    29.89 SHIZUKO HIRAISHI JPN 2009
    30.01 LISA WARD USA 2009
    30.04 ARLENE DELMAGE USA 2008
    30.30 ANGELA ZINGLER GER 2001
    30.40 ROBIN PARISI USA 2002
    Categories
    Swim Workouts
  14. Update, Oct. 10

    by , October 10th, 2010 at 10:02 PM (The FAF AFAP Digest)
    No news is not good news is the blogging world, generally. I'm still struggling with bronchitis and asthma. Thought I was substantially better today. Then I left my house without my inhaler (stacked on the counter with other medication) and had an asthma problem. My chest and lungs are burning. Still, I feel like the illness has abated. So if I can just stop coughing, I will try to hit the pool tomorrow, though my kids are out of school. At this point, I doubt I'll swim the Sprint Classic on Oct. 24. I've been out of the water too long (10 days now) and don't feel like swimming completely unprepared or with creaky lungs. It will probably just be better to ramp it up slowly and aim for December. This has not been my year.

    I also feel bad for my Savageman relay mate who was attempting to PR in the Chicago marathon today. He was on pace for a sub 3:00 marathon, but got shooting cramps in the hamstrings at the 25K mark and had to go to the medical tent.

    All is not easy in the world of sport. But, as masters, there are always plenty more chances.

    I did spend most of Saturday glued to the computer watching Kona, which was awesome and inspiring.
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  15. What would you do?

    by , October 7th, 2010 at 06:37 PM (The FAF AFAP Digest)
    What would you do?

    You are at a quad cross country race with 4 rival schools. The race is almost over. One of your teammates (who finished 2nd) took a wrong turn and ended up running extra distance. (Many witnesses to this fact.) Nonetheless, after the race, a runner from a rival team comes racing toward your team tent shouting obscenities, accusing your teammate of cheating & cutting the course. They refuse to leave, "want answers," are in your face and keep up the stream of obscenities. You step up to defend your teammate. Do you:

    a) return the obscenities
    b) calmly explain that he is incorrect
    c) punch him
    d) call for your coach (who's at the finish line waiting for the last of the runners to finish)
    e) tell him to back off and roughly push him away when he won't leave
    f) laugh at the idiot
    g) ignore the jerk and walk away
    h) some other Jimslie Thornton-esque response

    Pic = Warm up. Guy on the left accused of cheating, guy in the middle who went on the defense, guy on the right who ultimately won the race.

    Votes?


    Oh, no swim today. Still too sick and hacking. But feel that tomorrow might be the day after a week out of the pool.

    Art of the Deck Change:

    http://www.swimnetwork.com/News/Swim...paign=Facebook

    Updated October 7th, 2010 at 08:10 PM by The Fortress

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  16. Wed., Oct. 6

    by , October 6th, 2010 at 08:35 PM (The FAF AFAP Digest)
    Out of the water today and will be tomorrow as well. Got a huge night sleep though, and hoping for another.

    Interesting reading:

    SwimNetwork:

    http://www.swimnetwork.com/News/Swim...paign=Facebook

    Triathlon Magazine:

    Interesting preview of Kona in this month's edition. And an extensive article on overhauling nutrition, making some of these points (some of which are obvious and we've discussed before):

    1. Eat more, weight less. Eat right after training or you'll be hungry later.

    2. Eat enough calories to avoid a negative energy state. If you don't eat enough, you'll teach your body to store fat, not burn it.

    3. To promote recovery, eat a healthy meal right after exercising, not beer and burgers. Doh.

    4. Avoid caffeine, which leads to stress, poor sleep, digestive problems, depression and interferes with the body's ability to tone up and burn fat.

    5. Don't switch from dairy to sodas. Sodas can deplete the mineral content of your bones and inflame the appetite.

    6. Don't just drink water to hydrate. Have something with electrolytes.

    7. Don't diet before a big race as it could compromise your immune system.

    8. Ginger helps to reduce post workout muscle soreness.


    Splash Magazine:

    "Profile of a Sprinter," excerpts:

    "Sprinters personify the saying, work smarter, not harder. Every lap in the pool is preceded by "why" and followed by a "why more?"

    Salo states that "sprinters are simply different from swimming's mainstream." They are "just as committed to excellence" and "always focused on competition" whereas the D swimmers like the training process more. Sprinters "value speed" and don't talk about "aerobic base."

    Others say "sprinters won't practice from a menu" ... but "the need for variety doesn't correlate with a lack of focus." They are "intensely curious about what techniques and drills will enhance speed."


    Triathlon:

    Growing Ironman:

    http://online.wsj.com/article/SB1000...le_Lifestyle_6

    Sewickley friends competing:

    http://www.pittsburghlive.com/x/pitt.../s_702161.html

    Updated October 7th, 2010 at 11:22 AM by The Fortress

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  17. Excruciatingly Slow Swim, Tuesday, Oct. 5

    by , October 5th, 2010 at 08:11 PM (The FAF AFAP Digest)
    Rest apparently didn't help. I dragged myself to the pool this morning after making African masks with 4th graders and did this measley bit o yardage:

    Swim/SCY/Solo:

    Warm up:

    600 various

    Slow 50s:

    12 x 50 @ 1:00
    reverse IM order, drill fly

    10 x 50 backstroke kick @ 1:00

    50 EZ

    Total: 1750


    Doc Visits:

    Went in for an evaluation and PRP with Dr. Wagner. MRI shows arthritis, tenosynovitis and degradation of the tendons. Only two options are surgery and PRP. I opted for PRP. Unlike with my shoulder, however, they don't numb the foot when doing the procedure, which involves multiple injections right into the tendons and joint. It was excruciatingly painful. I'm supposed to be hobble free by Thursday. Another round of injections in 4 weeks. Now that's something to look forward to! Of course, this is all necessary if I ever want to wear high heels again. Interestingly, he had seen a tri, a swimmer and a runner before me.

    As I was still feeling awful, I dragged myself to Immediate Care. Diagnosis: bronchitis. Real shocker there. Starting antibiotics.


    Commentary:

    Today, I was trying to stay in the water as Jimslie suggested. I'm just not sure how much this helps. I certainly didn't feel better afterward. I think this week is going to be a write off training wise. Kinda frustrating. I was just getting back in a nice groove.

    Updated October 5th, 2010 at 09:04 PM by The Fortress

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  18. Nada, Oct. 24

    by , October 4th, 2010 at 05:04 PM (The FAF AFAP Digest)
    Finally gave in and decided to rest. Too many coughing, breathing and asthma issues. So today is my 4th day out of the water. I don't think 30 minutes on Saturday really counts. Not sure I'll get in tomorrow either, as I'm in Lil Fort's class in the am and getting my foot jabbed in the pm. In light of all this, I think Indy at the end of the month is out for me. I won't be ready and I had wanted to attempt to swim fairly fast there. So I guess I'll reboot and aim for another SCM meet in December.

    Updated October 4th, 2010 at 05:09 PM by The Fortress

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  19. Saturday, Oct. 2

    by , October 2nd, 2010 at 07:01 PM (The FAF AFAP Digest)
    Car, 3.0 hours
    Cross Country Invitational, 45 minutes
    Soccer game, 1.0
    Emergency Shoe Shopping for Homecoming, 1.0
    Cleaning like a fiend to make house presentable for homecoming pictures, 3.0
    Swim, 30 minutes slow swim
    Steam, 10 minutes
    Homecoming Prep & Pics, 1.5
    (Mini and Fort Son w/date below)
    Driving to Chipolte for takeout now ...

    I was not exactly athletic today. I was shocked I even made it to the gym ...

    I'm going with Q's explanation of RA's explanation for my slow swim:

    "Re my easy swims: this was a result of some testing done in a flume last Dec. conducted by the director of the Exercise and Human Performance Laboratory at the University of Colorado Hospital. I’ve been known to espouse the dictum re masters swimming too fast when they swim slow and too slow when they swim fast….Well, let me tell you that perceived effort can be misleading. During my warm-up swim for the test (4 minutes easy) my HR was 138 and my blood lactate was 2.95. I thought I was going easy, but I wasn’t. I should have been around 125 for HR and under 2.0 for lactate. Also, the tests showed that my lactate clearance times were not fast enough to enable effective intense training sessions. I had to improve my lower level capacity to build to lactate transporter enzymes. This in itself would not improve my racing, but it would enable my training at higher intensities, which would translate to better anaerobic endurance. My “prescription” was to swim at a Z2 level (for me HR of 120-128) 1 or 2 times a week. To quote my report “it is important to be patient at that intensity until lactate oxidation improves.”

    I am pretty sure my lactate clearance is even worse than RA's ... Perhaps one day I'll get tested.

    My team practices were cancelled this weekend, which stinks because that's where I usually get my hard aerobic practice. Not sure if I'm going to be jazzed up enough to do that on my own tomorrow. If so, it will likely be a kick mountain. Any other suggestions? I"m thinking about LT sets for next week. I think Gary Hall Sr. kick workout may fit the bill.

    Now, I can wait up for my 2 children to get home from Homecoming. At least I get to sleep in!

    Updated October 2nd, 2010 at 09:17 PM by The Fortress

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    Swim Workouts
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  20. Friday, Oct. 1

    by , October 1st, 2010 at 06:19 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    windshield wipers, 25
    flutter kicks on back on bosu, 50
    streamline hold on back on bosu, 1:00
    one footed push ups on bar, 25
    ab crunches w/25 lb plate held overhead, 25
    (pop shoulders off ground on these)
    power wheel roll outs, 25

    Hammer Strength Iso lateral Hi Row, 140 x 1 x 8, 150 x 1 x 8, 160 x 1 x 8, 170 x 1 x 8, 180 x 1 x 8, 190 x 1 x 6, 200 x 1 x 3*

    *My recollection is that this is a PR for me. I haven't used this machine in ages, but I used it frequently when I began my real strength training phase in 2008. I like it, so I plan to do it more frequently. Not really sure how I pulled that much weight as I started the day still gassed from the LT set and events of the night.

    reverse scoop, 30 x 2 x 10
    cable twist w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 15, each side
    lunges w/25 lb DBs, 2 x 15
    standing broad jump, 10
    twisting med ball slams, 15
    extreme angle isometric squat hold, 5:00
    (Finally got to 5 minutes, now I am supposed to add weight.)
    extreme angle isometric push up hold, 1:45

    RC Work


    Yoga:

    30 minutes of yoga and stretching

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

    Commentary:

    I originally planned to do a slow swim today after the yoga. But I didn't feel like getting in a pool and took my time doing the drylands instead. So that's on the schedule for tomorrow.

    October may be somewhat trying as Mr. Fort is going to be AWOL on a trial almost the whole time. And last night, after getting home from Mini's volleyball game, I got a call as I was putting Lil Fort to bed that Mini's coach was taking her to the ER for a possible neck injury. Apparently, in school sports, this is now SOP whenever there's an injury to the head or neck. I saw her diving for the ball during the game, but didn't realize that she was hurt. And she didn't tell her coach she was; her coach calls her his "most intense competitor." Thankfully, the scans were negative. After getting her home and getting her drugs, I didn't get to bed until quite late. Jimslie would be just appalled at what extensive users of the health care system we are these days.

    Soccer, a cross country invitational and Homecoming are tomorrow. And my house is the base for Homecoming pictures. Never a dull moment.

    Updated October 1st, 2010 at 11:11 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga