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  1. Experimental PRP

    by , January 15th, 2011 at 01:32 AM (The FAF AFAP Digest)
    Today, I ventured with trepidation for more PRP (platelet rich plasma) injections on my big toe area. http://www.treatingpain.com/diagnosi...h-plasma.html; http://www.treatingpain.com/medlibra...lasma-prp.html. This is a lingering chronic injury that began several years ago when I dropped the Finis Shooter monofin (made of fiberglass) on my big toe, slicing it open, copious amounts of blood all over the pool deck. While x-rays showed no fracture at the time, an MRI last year showed that I have tendon damage & degradation and some arthritis in that area. I may also have an osteophyte (bone spur) arising to protect the injured area.

    Because PRP worked reasonable well on my shoulder a few years ago -- I went from chronic awful pain from tendonitis to only occasional pain when I overdo it -- I decided to try it on my foot. My doctor himself has had the same procedure and, after several years has only intermittent pain in his foot. My first PRP session was a bust. I had the "forever bronchitis" right afterward and was forced to go on a short cycle of prednisone, which negated the PRP. I felt some slight improvement after the second session, which I deem my "first" session. Today, then, was then my second treatment.

    This time, and because he was focusing on the osteophyte, my doc anesthetized me somewhat. I had also put a lidocaine patch on my foot for several hours beforehand. PRP on the foot is absolutely excruciating, much worse than the shoulder. So, I was extremely grateful for this. I had about 15 injections around the problem area while clenching my teeth and trying to think of happier things. The pain medication is now wearing off and I can really feel it. Probably won't do much tomorrow.

    He was worried that these problems could be causing plantar fasciitis in my foot. But I have not experienced that problem thus far. I am supposed to work on mid foot and toe mobility until my next treatment. My doc has had runner patients with the same issue. In their case, with all the running, PRP postpones surgery for many years, but they ultimately have to have it and endure a 6 month recovery. I am hoping PR will spare me this. Or at least put it off for a very long time since I don't run anymore. () However, I wonder if my mega kicking takes a similar toll? I wouldn't think so since it's not weight bearing, but who knows?

    Anyway, here are a couple interesting links I found:

    http://www.arthritistoday.org/news/p...lasma044-2.php

    http://www.podiatrytoday.com/platele...ntar-fasciosis

    Other than that, my day was perfectly fine! Going for a monster night's sleep since Mr. Fort and Lil Fort are on their annual Daddy-Daughter ski trip with his best friend and his daughters.

    Updated January 15th, 2011 at 11:02 AM by The Fortress

    Categories
    Uncategorized
  2. Thursday, Jan. 13

    by , January 13th, 2011 at 05:36 PM (The FAF AFAP Digest)
    Drylands, 70 minutes:

    RC Work, 15 minutes

    cable twist w/yoga ball, 40 x 1 x 15 each side, 50 x 1 x 15 each side
    rotating reverse scoops, 25 x 2 x 15
    long arm crunches, 2 x 50
    back extensions, 25 x 2 x 15
    HS iso lateral leg extension, 50 x 2 x 10
    (had to concentrate to keep legs in sync on this exercise; this exercise is much harder on the HS machine that the other machines)
    seated narrow grip row negatives, 70 x 2 x 10
    deadlift, 100 x 2 x 10
    box jumps 2 x 10
    tuck knee jumps, 10
    start plyo w/med ball, 20
    (this is essentially like hiking a football)

    Ate a protein fusion bar and headed down to the hot gym pool for a kick workout. Didn't feel up to a lactate set in that pool.


    Swim/SCM/ Solo:

    Warm up:

    650 various

    Hypoxic Kick + Burst Turnover Drill:

    4 x 25 shooters w/fins (back, right side, left side, belly on all sets)
    4 x 25 12.5 fast windmill backstroke + 12.5 EZ
    4 x 25 shooters
    4 x 25 12.5 fast underwater free recovery drill + 12.5 EZ
    4 x 25 shooters

    50 EZ

    Aerobic Kick:

    10 x 100 backstroke kick, no fins @ 15 RI

    50 EZ

    Fast Kick:

    16 x 25, no interval
    odds = AFAP dolphin kick w/board
    evens = easy

    -- intended to do more but started cramping

    50 dolphin dive

    Total: 3100 meters/2500 kick

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

    Commentary:

    Shoulder and neck are gradually feeling better. I'm still proceeding with caution at the gym and not doing too much upper body work. Not much in the water today either with my kick-centric workout.

    Tomorrow will be an off day as I'm in Lil Fort's classroom teaching art, then at PRP () and then officiating at Mini Fort's swim meet (which doesn't start till 8:30 pm). I think I'm due anyway.

    I am loving the flog feature. I love looking at it in the monthly view. Really lets you see what you've been doing easily.

    Colonies Zones:

    On line registration for the CZ meet April 15-17 at GMU opens today. If you are a distance geek, sign up for those events fast.

    http://www.patriotmasters.org/ColoniesZone2011.htm

    Updated January 13th, 2011 at 09:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Wed., Jan. 12

    by , January 12th, 2011 at 06:24 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Had another good session today, tried to be careful of the neck, which is still tender. It seems that every instructor has a pet name for the men and women in the class. Today, the instructor called all the men "boss." Last time, another one called all the women "loves." lol. I was even allowed to walk out of the class to get more water -- such leniency!

    Wednesday seems like a good day for yoga for me. The last few weeks it's been sandwiched in between Tuesday & Thursday swim + dryland doubles and thus provided a nice break and stretch.


    Commentary:

    Feeling a bit sluggish from yesterday's deep tissue. Hoping the neck pain will be gone tomorrow and I can get a good dryland session in.

    I continue to be a supplement junkie. I was instructed to add pharmaceutical grade iodine and L-tyrosine into the mix. They have many benefits:

    http://www.nutritional-supplement-bi...-tyrosine.html

    http://www.organicfacts.net/health-b...of-iodine.html

    But, for me, the main purpose seems to be to support the thyroid. I am seriously looking forward to renewed energy & vigor once this thyroid problem gets fixed. Perhaps I'll be able to train more without having such huge recovery problems.

    In other news, Mini Fort is doing her first 2K on the erg today. She is hoping to make the varsity boat (which is heavyweight) in the spring even though she's a lightweight. It will be interesting to see how it goes ... her technique needs some real work as she is brand new to the sport. And right now, sport-loving Mini is really burning the candle at both ends with HS swimming, club volleyball and winter crew on Wednesdays. She certainly won't be able to do that in the spring, or next year, and will have to make some hard decisions. As for Fort Son, Dartmouth is a done deal (interestingly, he's the only kid from a public school recruited for lightweight rowing). We are now into the purchasing of copious college apparel. Mr. Fort and I have a couple friends around the country whose kids are also attending Dartmouth next year, so the parent weekend may be more fun than usual! We are all still elated. So nice to know before April.

    Updated January 12th, 2011 at 11:15 PM by The Fortress

    Categories
    Yoga
  4. 50/50, Tuesday, Jan. 11

    by , January 11th, 2011 at 10:31 PM (The FAF AFAP Digest)
    Drylands:

    RC work, 15 minutes

    broomstick twists, 25
    flutter kicks on bosu, 2 x 100
    reverse scoop, 25 x 2 x 15
    total ab machine, 130 x 2 x 15
    back extensions w/plate, 25 x 2 x 15

    HS power squat, 180 x 1 x 10, 200 x 1 x 10
    skull crushers, 50 x 2 x 10
    standing narrow grip cable pull down w/foot on bench, 90 x 1 x 10, 80 x 1 x 10 (a guy bodybuilder with a shirt that said "these boobs are not from nature, they were built" showed me this one)
    box jumps, 10
    squat jumps w/45 lb bar, 10


    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 25 shooters on back

    2 x 10 second AFAP vertical dolphin kick + 50 EZ

    3 x (15 burst + 35 EZ)

    50 EZ

    Speed Set:

    5 x 50 w/fins + 150 EZ @ 5:00

    #1 UW shooter, 23
    #2 backstroke kick, 24 high
    #3 backstroke 24 high
    #4 UW shooter, high 23-low 24
    #5 backstroke, high 24-25

    50 EZ

    Total: 2150

    I really prefer doing AFAP sets at OakMarr or GMU where they have the digital clock. Harder to tell your time on a pace clock. I may go to OakMarr on Thursday and GMU on Friday.


    Massage, 60 minutes


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

    Commentary:

    I woke up this am with a bit of a wrenched neck. Halfway through my drylands, it felt worse. Maybe from the weight on my shoulders from the power squat? By the time I got to the pool, I couldn't turn my head left or right without pain. That's one reason I did all backstroke work on the AFAP 50s -- not much head movement. I was still really uncomfortable. Fortunately, I had called my massage therapist before swimming and she had an appt open in the late afternoon. Feel a bit better already. Whenever I do this, it seems like 2-3 days of pain. I wonder if it was the result of a domino effect from my weak/strained/tight left shoulder. Anyhoo, hope it exits quickly! But I didn't help matters by doing a slip & fall on the stairs from the ice that's arrived. I just like looking at snow and ice from afar; I really don't need it to be here in NOVA.

    Was chatting with friends today about 50/50 training: 50% on land & 50% in the pool. I think this is pretty much what I do. A specific example was given of Hanna-Maria Seppala (4th in 100m free in 2008). She apparently does ballet 3hrs/week, runs for about 90 minutes 3x week and does extensive dryland/core for about 90 minutes 4x week. She swims only 4-5k per workout 5x week (more during training camps). She spends about 50% of her training on land and 50% in water. That's still a TON of training, but not that much swimming. I definitely believe most masters would benefit from more land training. My SDKs are just as much a product of my gym time as my kicking yardage. Oh, I heard some crazy master kicked for an entire 2 hour workout recently.

    Bought the Finis Foil monofin today! Can't wait to try it, and see how (and if) it's that much different from regular long blade fins. Still haven't found my Finis Shooter MF around the house or in the lost and found.

    http://www.finisinc.com/s.nl/c.1144330/it.A/id.1443/.f

    Updated January 11th, 2011 at 11:07 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Monday, Jan. 10

    by , January 10th, 2011 at 08:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    30-35 minutes slow recovery swim
    went about 1600 or so, didn't really keep track

    20 minutes hottub, with jets on the quads


    Yoga & Stretching, 40 minutes

    Stretched and did part of a P90X yoga DVD. I've decided if I do this >30 minutes, I will flog it as yoga.


    15 minutes RC work

    20 minutes researching how to put KT on quads and calves and then applying same (see, e.g., [nomedia="http://www.youtube.com/watch?v=VE7IEZ0Zxxw"]YouTube - Kinesio Taping for Quads[/nomedia])

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

    Commentary:

    I had originally thought I might do my 6 x 50 speed set today. But I didn't have a nose clip in my bag -- those things go missing so easily. And my quads were absolutely burning after yesterday (probably from the extreme lunge step up, which I swear will build legs of steel). So I opted for a slow recovery swim. Probably the smartest move anyway after yesterday's effort. Tomorrow, I'll try to hit the gym and get a speed set in.

    I found my box of blue KT and decided to apply it to my left shoulder, the quads, the calves & shins. I practically look like the cookie monster now. I'll probably frighten the noodlers at the pool tomorrow. :-) Already feel better with the placebo effect!

    LZR reborn: http://www.thecoolist.com/banned-spe...mpaign=scribol

    We're expecting 1-4 inches tomorrow night. Oh snap. Close everything and hide. (rolls eyes)

    Meet Thought:

    I'm mulling over doing the Warrenton meet on March 6 instead of attending the Richmond meet on February 12. Warrenton is closer and would be good prep 2 weeks before the Albatross meet, which I'll rest some for. If so, I may cruise in late to do a couple events in the last half. Maybe 50 fly or 50 breast and 100 IM. And it's supposed to be a fast pool. Plus, frankly, the timing appeals to me more. I'm not sure I feel like swimming in a meet in a month when I'm still training hard and tired.

    Entry info for the Colonies Zones meet in April is up:

    http://www.patriotmasters.org/Coloni...2011.Entry.pdf.

    I was hoping to swim the 100 fly and 100 back on Saturday. But I'd have to swim the 100 fly as a split on the 200. Egads. I'm not actually sure I could do this ... I'd have to take a huge huge coffee break on the turn after the 100.

    Updated January 11th, 2011 at 12:04 AM by The Fortress

    Categories
    Swim Workouts
  6. Triple, Sunday, Jan. 9

    by , January 9th, 2011 at 10:00 PM (The FAF AFAP Digest)
    Drylands:

    RC Work: arm extensions (3 sets), external rotators (3 sets), seated straight arm dips, chops on yoga ball, tricep kick backs, arm circles

    extreme step up lunge, 10 each leg
    -- This time, I stacked steps to be over 2 feet. Much harder than the 18 inch box. Really felt the burn in the hips and quads. These are harder than single leg squats. Can't imagine doing them with dumbbells yet at this height.
    box jumps, 2 x 10
    flutter kicks on bosu, 2 x 50
    back extensions w/plate, 25 x 2 x 15
    new exercise: altitude drop from 18 inch box (eccentric) right into broad jump, 10
    -- love this one! But you need quite a bit of room for it.

    I really only meant to go to the gym to do RC work. But once I was there, I figured I'd do a little plyo +core.


    Mini Swim/SCM/Solo @ Gym:

    Warm up:

    600 various

    Speed Work:

    10 x 25 ATP-CP @ 1:00
    did burst dolphin kick on belly to 15 meters

    100 EZ

    1 x 50 breast w/fins AFAP (went 34 ish)

    200 EZ

    Total: 1200 meters


    Bikram Yoga, 90 minutes:

    I had yoga plans with a friend who shows addictive potential to bikram. So I went straight from gym + swim to yoga. The yoga studio was absolutely packed again. Either bikram is suffering from resolutionist syndrome or some college students are still home. When the room is packed like sardines, I think it makes the heat seem even more oppressive. I was so grateful when the instructor turned it down somewhat after camel with only a few poses left. I was melting.

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

    Commentary:

    Success! I was really blasted most of the day yesterday after my team practice. But I seemed to have successfully slept off the fatigue and aches with a monster night of sleep. At least I woke up feeling quite refreshed and still feel great. Rather ebullient even. Now perhaps tomorrow I'll feel it more.

    After a lot of RC work and icing, my left shoulder feels better. But I will still proceed with caution. Think I'll stick with only one workout tomorrow. I feel a 6 x 50 @ 3-4:00 minutes coming on fairly soon.

    And there is a new $60 Finis all rubber monofin out: http://www.swimmingworldmagazine.com...news/25420.asp

    Updated January 9th, 2011 at 11:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  7. Saturday, Jan. 8

    by , January 8th, 2011 at 08:54 PM (The FAF AFAP Digest)
    SCY @ GMU:

    400 swim
    100 back
    200 kick
    100 breast
    200 kick (25 left side, 25 right side)

    I missed about 300 of the warm up.

    Main Set:

    2 x through:

    2 x 300 free pull w/paddles & buoy @ 4:10
    second one faster than first
    I didn't pull; I used fins.
    On the second round, I kicked the last one (and that was faster than my free, lol).

    1 x 100 IM drill @ 2:00

    2 x 200 IM @ 3:10
    second one faster than first

    1 x 50 scull

    3 x 100 kick, no fins, descend (I descended to 1:22)

    4 x 25 free/back @ :30
    1 = 12.5, 12.5 easy
    2 = 12.5 easy, 12.5 fast
    3 = easy
    4 = fast

    50 EZ

    200 warm down

    Total: 4400 (4100 for me)


    Gym:

    20-25 minutes of RC Work

    20 minutes of stretching

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

    I took a rest day yesterday, but still didn't feel particularly refreshed today. It could be that I slept poorly last night though. Or it could be that I'm allergic to aerobic sets.

    We were in the diving well today, as there was a meet at GMU. There were 5 in my lane, which is crowded for us. It felt really wavy -- not used to that at all.

    My left shoulder is still bothering me and feels a bit tendonitis-like in the shoulder blade and rear delt area. I think it's a combination of paddle use (with the red strokemakers) on Jan. 2, lifting heavy on the hi row on Friday and sleeping on the damn thing. If only I could sleep on my back! As a result, I did no pulling today and used fins on all the swims. And got myself to the gym to do RC work. Coach said to lay off the paddles for a month.

    I had been planning on going to my team practice tomorrow, but, given my shoulder, I might just do a short kick or recovery practice of my own and yoga. Undecided. I like our Sunday practices, which are stroke and sprint oriented. But I should probably err on the side of caution.

    According to my flog, this week I swam 5x (15,000+), lifted 2x, went to yoga 1x, and did a lot of stretching. I kicked 5,000 yards. Wednesday will be three weeks of hard training, and I feel like I need a recovery week or a few days of recovery. I have a PRP appt next Friday (cancelled my Dec. appt when I was sick), so it would be ideal to take it easy around that time. I'm dreading it, it's so painful.

    Just got back from Black Swan -- excellent psychological thriller.

    Updated January 8th, 2011 at 09:20 PM by The Fortress

    Categories
    Swim Workouts
  8. Back to Power & Speed, Thursday, Jan. 6

    by , January 6th, 2011 at 05:21 PM (The FAF AFAP Digest)
    Drylands:

    RC Work, 10-15 minutes

    Other drylands, 45-50 minutes:

    flutter kicks on bosu, 2 x 100
    HS power squat, 160 x 3 x 10
    HS hi row, 160 x 1 x 10, 170 x 1 x 8, 180 x 1 x 8
    Total ab machine, 140 x 1 x 15, 140 x 1 x 10
    med ball slams, 2 x 10
    box jumps, 2 x 10

    new exercise (from Mr. Fort's trainer): Don't have a name for this, but it's a variation of an extreme angle isometric. You essentially plant your right foot on a high box or a stairway in an extreme lunge position (I used the 18 inch box), your left leg should be straight with your toe touching the ground, push up to standing position with your right leg. repeat 10x, let heartrate fall and then do other leg. 18 inches was not tall enough for me, but I tried to compensate by moving my plant foot to the far end of the box. The idea is to be in a very extreme lunge when you do the exercise.

    2 x 10, each leg

    Stretching, 20 minutes

    Hopped in the car, downed a protein fusion bar and banana and headed to the pool.


    Swim/SCY/Solo:

    no clocks, no fins

    Warm up:

    750 various

    Speed Work:

    6 x 50
    1st 25: standing broad jump into pool + fast eggbeater kick to end
    2nd 25: scull

    6 x 50
    25 fast breaststroke pull w/buoy
    25 easy backstroke kick

    6 x 50
    25 backstroke start and power kick to 15 meters (15 kicks on the first 4, on the last 2 25s, 15 kicks put me past the 15 meter mark), cruise in
    25 easy

    4 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 2050

    Hottub, 10 minutes

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

    Commentary:

    It felt good to do some speed work after all the aerobic work I've been doing lately. I'm not sure what I'll do tomorrow ... I may take it easy or take a rest day and go to my team practices this weekend. Mr. Fort and Lil Fort are going skiing this weekend with friends, so I'll have more free time than usual.

    Updated January 7th, 2011 at 12:22 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Wed., Jan. 5

    by , January 5th, 2011 at 07:32 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Class was vastly easier for me today and I felt energized instead of exhausted afterward. Don't know if I'm slowly adjusting to the heat or if it just wasn't as hot today. In any event, I had a very good practice, stretched out my sore muscles, and was a balancing maniac. (I slowly but surely am becoming quite adept at standing head to toe, which was my nemesis for awhile.) In addition to bikram being the best type of yoga for swimming IMO, it also provides an aerobic workout. Your heartrate is elevated throughout the workout, especially the last half, with the effort of holding the poses in the heat and humidity.


    ART, 30 minutes:

    After bikram, I dashed home to shower and then off to ART. I hadn't been since Dec. 3, and I really needed some upper body work. I am now clad with scads of blue KT all over my back and shoulders. I'll wear it the next few days in the water and will, as before, find it utterly un-performance enhancing.


    Commentary:

    I did sleep like a log after that magnesium injection yesterday.

    Had a great day today and it was topped off by my son getting a fantastic thumbs up from the Dartmouth lightweight rowing coach. He basically guaranteed admission if Fort Son will commit to Dartmouth and rowing. I think it's a no brainer, but Fort Son will have to give up his first choice school where he was deferred EA. He has to make a decision very soon, and we may be making a trek up to Hanover. Kinda psyched about the possibility of my son going to my alma mater.



    (Not that Hanover is a joy to visit in the winter.)

    Updated January 5th, 2011 at 09:50 PM by The Fortress

    Categories
    Yoga , ART
  10. Tuesday, Jan. 4

    by , January 4th, 2011 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    -- This was a modified Tall Paul workout. All fast kicks were with fins.

    6 x 50 @ 1:00, single arm fly
    :30 rest
    1 x 100 fast (90%) kick (flutter with board, went 1:03 -- ugh)
    :30 rest
    4 x 25 free @ :30
    1 x 50 scull

    6 x 75 breast @ 1:25
    :30 rest
    1 x 100 fast (90%) kick (backstroke, went :59)
    :30 rest
    4 x 25 free @ :30
    1 x 50 scull

    5 x 100 IM @ 1:45
    :30 rest
    1 x 50 fast AFAP kick (flutter w/board, high 26)
    1:00 rest
    4 x 25 free @ :30
    1 x 50 scull

    5 x 100 backstroke @ 1:45
    (In Paul's workout, these were intended as 200s.)
    :30 rest
    1 x 50 AFAP kick (backstroke kick, high 24, cramped)
    1:00 rest
    4 x 25 free @ :30
    1 x 50 scull

    100 EZ

    Total: 3450

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

    Commentary:

    This workout -- not the structure, just how I felt -- sucked. My body is still sore and fatigued from starting and acclimating back to drylands. The fast kicks were torture. And I didn't even have any "whine" last night. Or maybe I'm also tired from doing more swimming than usual? (Or I could blame it, and perhaps this is the more likely culprit, on my thyroid issue.) My flog says I'm at 13,200 in 3 days, thanks to the New Year's workout. No swimming tomorrow -- yoga + chiro.


    New Blood Work:

    Got another round of blood tests back after a month of BHRT and vitamin therapy:

    hormones, mostly right
    thyroid, too low, increase dosage
    DHEA, too high
    Vit. D, too low
    Iron, too low (though I've found one, Hemagenics) that I can at least tolerate
    RBC Magnesium, still way too low, had to have an injection. This could be causing my frequent cramping (along with the thyroid problem).
    Core body temp, still 97.4 -- absolutely horrible for fat burning.


    Questions:

    1. Does anyone find that you can sleep off overtraining or hard regular training?

    2. Anyone doing a standing cable chest fly? I see people doing these all the time at the gym, but I've never tried it. Good for swimming or not? Since it gets the pec major, it seems like it would be ...

    Note:

    Deer Geek, I really can't go to the Sunbelt Meet because our high school district championship swim meet is that weekend. I likely will be too decrepit in any event.

    Updated January 4th, 2011 at 11:03 PM by The Fortress

    Categories
    Swim Workouts
  11. Monday, Jan. 3

    by , January 3rd, 2011 at 06:08 PM (The FAF AFAP Digest)
    Drylands:

    HS single leg extension, 30 x 2 x 8, each leg
    total ab machine, 130 x 2 x 15
    lower back machine, 140 x 2 x 15
    squat swing w/plate, 25 x 1 x 15
    reverse scoop, 25 x 2 x 15
    flutter kicks on bosu, 50
    long arm crunches, 2 x 50
    russian twists w/plate on incline bench, 25 x 2 x 25
    bicep curls, 40 x 2 x 8
    extreme angle isometric squat, 3:00
    (this bothered my shins, which are feeling kind of shin splinty after all that kicking with fins yesterday)

    RC work, 15 minutes

    Stretching, 20 minutes


    Swim/SCY/Solo:

    Only had an hour to swim. Did the exact opposite of yesterday.

    Warm up:

    700 various

    Hypoxic Kick with long MF:

    16 x 25 shooters
    4 belly, 4 back, 4 right side, 4 left side

    50 EZ

    4 x broken 100 shooter
    5 seconds rest at each 25, all UW

    50 EZ

    Speed Work:

    ATP-CP Set:
    10 x 25 free w/15 meter burst @ :45

    -- Forgot what the RA recommended interval was for this set. They were supposed to be on 1:00, not :45. I was wondering, as it seemed too little rest given the effort level. Felt sort of out of sync on these.

    100 EZ

    1 x 50 back w/fins AFAP (went 25)

    -- This time reflects the fact that I haven't done any speed work for 3 weeks.

    200 EZ

    Total: 2200/1000 kick

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

    Commentary:

    My left shoulder was a bit twinge-y, most likely from paddle use yesterday. I used the red strokemakers instead of the green ones. Probably better advised to stick with the smaller green ones. (Though I think they've disappeared in Mini Fort's equipment bag.) So I didn't do any push/pulls at the gym today and stuck with mostly core & leg work.

    New Year's Resolutions:

    I don't usually make these, as I'm pretty self motivated. But I think I can improve in 2 areas: go to sleep earlier and less SB/chard/pinot. I kicked this off by falling asleep at 11:30 pm last night, fairly early for me. I'm usually asleep at 12:30-1:00. I'll attempt a complete alcohol ban for awhile. I believe Speedo is doing this too until Zones? I see the benefits as improved sleep, minor weight loss, less dehydration (and hence possibly less cramping) and better absorption of vitamins.

    Tentative 2011 Meets:

    Very tentative revised plan, which has me at 9 meets, but 3-4 are multi-day. This is pushing it on the family front somewhat, and I doubt I'll make them all. I've never done this many travel meets before. But this gives me plenty to mull over, and I can adjust and subtract as needed. So far, there are no conflicts with Mr. Fort's running events through the marathon.

    March 6, Warrenton Meet SCY
    -- cruise in late to swim a couple events.

    March 19, Albatross Open SCM
    -- Probably rest 10 days or depending on how I feel. I suspect I'll need a major rest from training at this point.

    April 16, Colonies Zones SCY
    -- I'll only compete on Saturday b/c I have to leave that afternoon for Boston for the marathon.

    May 20-23, Canadian Nationals SCM (Montreal)
    -- Very tentative. Have to run this by Mr. Fort. This meet appeals to me b/c of location and b/c it's SCM. Need to get a link to the order of events. If I go, I'd do a full taper.

    June 18-June 31, Cruise in Europe
    -- This throws a real wrench in LCM Nats in early August. I can see being forced to do something in the small ship pool, while hammering the drylands and cycle.

    August 4-6, LCM Nats at Auburn
    -- I won't be in ideal shape for 100s with the timing of my vacation, but hopefully my speed won't disappear.

    Late August, Colonies Zones, LCM, U of Md
    -- Assuming we have CZ at U of Md again this year, this would be better timing for a taper meet than Auburn. The only downside is that this meet is smaller and hence less rest. Other possible complications are a week at the beach and taking Fort Son to college.

    September, Savageman Triathlon
    -- This year, I won't train for this event at all beyond doing 4 x 500 free one day or so. I will just hop in and go, hopefully without asthma problems this time. I have informed the two relay zealots of this fact.

    October 15-16, Rowdy Gaines Classic SCM
    -- Probably won't go to this if I go to Canadian Nats. But I have already run this meet by Mr. Fort. Or I could do this meet in lieu of a December meet.

    October 30, Sprint Classic, GMU, SCY

    Mid-December, NE Champs or CZ Champs or local Last Minute Meet, SCM

    Updated January 10th, 2011 at 11:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  12. New Years Practice, Sun., Jan. 2

    by , January 2nd, 2011 at 02:03 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Got out of bed on time (after a night in DC no less!) and headed to GMU for the annual Swim in the New Year Practice:

    111 x 50, done as:

    20 x 50 warm up @ 1:00

    -- Did 5 free, 5 back, 5 backstroke kick, 5 free
    -- Went much faster than my typical warm up on these

    1:00 rest

    20 x 50 stroke:
    5 x 50 kick @ 1:00
    5 x 50 swim @ :55
    5 x 50 kick @ 1:00
    5 x 50 swim @ :55

    -- I did the third set evil kick. I think one New Year Resolution may be to give this up completely. I am abysmally slow.

    1:00 rest

    20 x 50 pull
    5 x 50 @ :45
    5 x 50 @ :40
    5 x 50 @ :45
    5 x 50 @ :40

    -- Missed 2 50s on the second set b/c of a cap malfunction. Made them up at the end though.

    2 x 50 EZ

    1:00 rest

    20 x 50 w/fins @ :45

    -- Barb and I switched the interval from :40 to :45, as we already knew what the next set was.
    -- I alternated 2 x 50 free or back with 2 x 50 backstroke kick throughout the set. I figured this was a good way not to lose count. There is an extremely small likelihood that I could actually count to 20 while simultaneously keeping track of when to go. I think this requires actual experience. Had some calf cramp issues during this set.

    1:00 rest

    20 x 50 short rest free @ :40, can use equipment

    -- I have to admit that I thought about doing a slower interval on this set. I was pretty tired, but I gave myself a mental pep talk and it actually went far better than expected.
    -- I went 5 x 50 free w/paddles & fins and then switched to 15 x 50 backstroke kick w/fins. I held the 50s kick at 31-32, really emphasizing dolphin kicking from the hips to spare the calves a bit. I clearly have more lower body endurance than upper body endurance.

    6 x 50 @ 1:00
    odds = easy
    evens = fast fly w/fins (went 28, 27, 26)

    3 x 50 EZ (I did 5 x 50 EZ)

    Total: 5550/2000 kick

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

    Commentary:

    Survived! This may be the most yardage I've done as a master. This seems fairly wimpy after reading Patrick's blog, but it's along way for a drop dead sprinter. It's also hard to crank up the yardage when you're only doing 50s. But, for me, this was a great way to get in a solid aerobic effort. Really enjoyed the practice.

    I took yesterday off completely and hadn't been in the water for 3 days as a result. I probably overdid it during the last week with all the free time to train, and the bikram yoga on New Years Eve really flattened me. I think I need to limit bikram to 1x week -- it takes too much out of me and interferes with swim training.

    I'm not really ready to get back to the grind yet ...

    Flogs:

    Think I will flog this year. Do the flogs keep track of how many workouts you do (swim, weights, cycle, etc.) in addition to how much yardage you do? I'd be interested in that. I wish there was also a way to automatically tote up race pace efforts or kick yardage though. I may just manually keep track of that in the daily entries. Though I don't have a GTD goal, I arbitrarily set it at 300 miles, which for me would reflect consistency in training.

    Updated January 2nd, 2011 at 09:51 PM by The Fortress

    Categories
    Swim Workouts
  13. Friday, Dec. 31

    by , December 31st, 2010 at 05:35 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I really wanted to swim today, but I had made prior plans to take a friend to class at noon. There were a record number of people there -- must have been 60+ people in the class. My friend survived and professed to not hate it. Sometimes the first class is so difficult, some don't come back for more. It was exceedingly hot in there today, definitely at 110 with high humidity. I am dead now as a result. Plan to hit the gym for an easy swim tomorrow and go to my team "Swim in The New Year" practice on Sunday.

    Happy New Year everyone!!!

    Updated January 1st, 2011 at 11:48 AM by The Fortress

    Categories
    Yoga
  14. More Drylands, Thursday, Dec. 30

    by , December 30th, 2010 at 04:56 PM (The FAF AFAP Digest)
    Drylands:

    flutter kicks on bosu, 50
    long arm crunches, 50
    superman streamlines on back on bosu, 2 x 1:00
    lower back, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
    HS power squat, 140 x 2 x 10
    HS iso lateral hi row, 150 x 1 x 8, 160 x 1 x 8
    (surprised to start this high after a month off)
    box jumps, 2 x 10
    push ups, 2 x 15
    power wheel roll outs, 2 x 15
    RC work, 15 minutes


    Bike, 20 minutes

    Stretching, 20 minutes

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

    Commentary:

    Felt pretty good at the gym despite some residual soreness from 2 days ago.

    SCM Rankings:

    Unless something is added manually, in my 6 events I fared as follows in the 45-49 age group:

    #1 50 back (31.1)
    #2 50 fly (30.3)
    #2 100 back (1:10.2)
    #4 100 fly (1:10.2)
    #4 50 evil (38.9)
    #6 50 free (28.7)

    Happy with the times/rankings as, at times, 2010 did not seem to be my year (at least compared to 2009). It's a bit sad when freestyle is one's worst stroke though ...

    Looking Ahead:

    At Ande's suggestion, I checked out the NRs in my soon to be new age group. Food for thought. Some seem reachable, although they are tech suit times. But I did swim under four of these times this year without the tech suit. Of course, I will be a year older and creakier ... Gotta stay healthy and injury free.

    NRs 50-54:

    50 back SCY, 28.7
    100 back SCY, 1:02.6
    50 back SCM, 32.1
    100 back SCM, 1:10.3
    50 fly SCM, 30.6
    50 back LCM, 32.87
    100 back LCM, 1:13.5
    50 fly LCM, 30.7

    I need to formulate a better training and meet plan. Does anyone know when the Rowdy Gaines meet will be next year? I seem to recall it was a week before the Sprint Classic this year. If so, I might try to do both meets this year.

    Updated December 30th, 2010 at 05:49 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  15. Backstroke Workout, Wed., Dec. 29

    by , December 29th, 2010 at 07:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    8 x 50 backstroke drill @ 1:00

    8 x 50 hypoxic kick @ 1:00

    8 x 100 backstroke w/paddles @ 1:30

    16 x 100 backstroke kick w/fins @ 1:30
    (went 1:11-12 on 1st 8 and 1:10-1:11 on 2nd 8)

    -- I was sharing a lane at this point and backstroke kick is the easiest thing to do in half a lane.

    100 EZ

    Total: 3900/2200 kicking

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

    Commentary:

    Squeezed an aerobic workout in this am before hitting the hair salon for a marathon session on the red tresses. (One of Mini Fort's swim friends just went red, and I warned her about the difficulties of maintaining this color while swimming.)

    I've done a lot of working out since 2:00 pm yesterday and am pretty tired. I will likely just hit the gym tomorrow. But I feel like I'm getting somewhat back in badass form.

    Now off to dinner with friends!
    Categories
    Swim Workouts
  16. Gym: 3 Hours, Dec. 28

    by , December 28th, 2010 at 07:19 PM (The FAF AFAP Digest)
    Drylands:

    20 minutes on cycle

    bicycles, 50
    long arm crunches, 50
    windshield wipers, 2 x 20
    reverse scoop, 25 x 2 x 15
    cable twist w/yoga ball, 40 x 2 x 5, each side
    total ab machine, 110 x 2 x 20 (love this machine b/c it gets the back too)
    snatch windmill, 15 x 2 x 10
    skull crusher, 50 x 2 x 15
    leg press, 310 x 2 x 10
    seated lat pulldown, 90 x 2 x 10
    med ball slams, 10

    RC Work, 10 minutes


    Stretching/Yoga, 30 minutes


    Swim/SCM/Solo:

    Warm up:

    600 various

    Main Sets:

    10 x 25 shooters w/fins

    5 x 100 back w/paddles @ 1:45

    10 x 25 breast drill (1 pull, 2 kicks)

    -- also working on streamline with hands closer together for the pre-kick and a quicker pull down

    5 x 100 free w/paddles @ 1:35

    10 x 25 backstroke kick
    15 SDKs, got to 16+ meters

    50 dolphin dive

    Total: 2500 meters

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

    Commentary:

    Got a substantial workout in today b/c I didn't have to drive Mini Fort to either of her practices. She did go to her first official winter crew practice today. She says she likes rowing.

    I expect to be sore after today's effort. Still going with mostly aerobic work while I suffer through the soreness from recommencing drylands. Hate that stage!

    I don't think I have to renew last year's new year's resolution to stretch more. Don't really have any resolution for this year yet. I guess I could stand to focus more on RC exercises. Unlike most, I don't have a GTD goal either, so I don't have to worry about year end yardage. But good luck to those who are getting after it!

    Now I have to prep for a dinner party.
  17. Yoga, Mon., Dec.27

    by , December 27th, 2010 at 09:36 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Made it back to the yoga studio today for the first time in about 5 weeks. I was pleased that, because it was so cold and blustery, they had trouble getting the temp/humidity as high as normal. Some regulars complained about it, but I didn't mind. Sometimes 110 is just too hot for me. Balance was slightly off, which is typical for a long layoff.

    I briefly considered going for a quick swim this afternoon. But after the MF work + weights + yoga, my legs were just fried. So I went to a late afternoon showing of True Grit. Very good, but IMO not as good as The Fighter.
    Categories
    Yoga
  18. Sunday, Dec. 26

    by , December 26th, 2010 at 07:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    10 x 100 @ 1:30 w/MF
    odds = w/board
    evens = on back

    -- worked on emphasizing up kick

    20 x 25 UW shooters w/MF @ :30
    10 on back, 10 on belly

    50 EZ

    4 x through:
    100 breast pull w/buoy
    100 free pull w/paddles
    50 scull (25 front +25 back)

    50 EZ

    10 x (25 easy speed fly w/fins + 25 EZ) @ 1:00
    -- worked on emphasizing up kick. When I do this, I do one less stroke per 25.

    100 EZ

    Total: 3900/1700 kicking


    Drylands Lite:

    Much needed RC Work, 15 minutes

    flutter kicks on bosu, 50
    long arm crunches, 50
    reverse roll ins w/yoga ball, 2 x 15
    total ab machine, 10 x 2 x 20
    alternating hammers, 30 x 2 x 30
    goblet squat, 50 x 2 x 15
    forward lunges, 30 x 1 x 15
    standing lat pulldown, 90 x 3 x 10

    Yoga/Stretching, 30 minutes

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

    Commentary:

    Busted my long 28 inch monofin out of storage today. http://www.swimoutlet.com/product_p/2183.htm. I don't like this one as much as the Finis shooter MF, but I seem to have misplaced my fav toy somehow. However, this MF is good for aerobic kicking, technique work/streamlining and core/leg work (just not fast kicking -- at least for me in SCY). I wouldn't recommend this one for anyone with lower back issues though.

    Still following my plan of starting the season off with aerobic work and lots of kicking, as I ease back into drylands. Can't believe I haven't been to the gym in a month!

    Had a lovely Xmas. SR gifts included Dara's newest book and a USMS shammy sweatshirt (it was featured in Streamlines a month or so ago). Saw The Fighter last night -- quite good. True Grit and The Black Swan are on my list to see before New Years. Mr. Fort and I are also renting some Coen Brothers movies this week. So glad the storm is missing the DC area!!! No desire to be housebound this week.

    Updated December 26th, 2010 at 07:15 PM by The Fortress

    Categories
    Swim Workouts , Yoga , Strength Training and Dryland Workouts
  19. 12 Swim-Kicks of Xmas Eve, Friday, Dec. 24

    by , December 24th, 2010 at 03:14 PM (The FAF AFAP Digest)
    I read Stud's workout this am and decided to swipe and modify it to my own kick-centric version. Took about :30 seconds rest between sets.

    Swim/SCM/Solo @ Gym:

    12 x 50 @ 1:00
    warm up: 4 free/4 kick/4 free

    11 x 50 dolphin kick w/board @ 1:00

    10 x 50 @ 1:15
    odds = breast drill
    evens = breast pull w/buoy

    9 x 50 @ 1:00
    25 UW shooter on back + 25 easy back kick
    only hit the bottom a couple times

    8 x 50 free w/paddles & fins @ :50
    I couldn't find my regular green paddles, so used some larger red ones I found in the family sport closet. Size does make a difference when it comes to paddles. Felt like I was flying with no effort.

    7 x 50 backstroke kick w/fins @ :50

    6 x 50 @ 1:00
    25 easy speed fly + 25 easy DAB

    5 x 50 flutter kick w/board & fins @ :50

    4 x 50 backstroke @ 1:00

    3 x 50 chest press fly drill @ :15 RI

    2 x 50 easy free

    1 x 50 dolphin dive

    Total: 4000 meters/1500 kick

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

    Commentary:

    Still in slow mo aerobic mode, but feel like I'm finally coming out of my cold funk.

    Merry Christmas and Happy Holidays to all!!!
    Categories
    Swim Workouts
  20. Thursday, Dec.23

    by , December 23rd, 2010 at 07:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various

    Main Sets:

    12 x 150 w/fins @ 2:30, done as
    100 swim (4 of each stroke, drill fly)
    + 5 seconds rest to don nose clip
    + 50 hypoxic dolphin kick on back (breath only after flags)

    50 EZ

    8 x 50 @ 1:10
    odds = breast drill
    evens = fly drill

    50 EZ

    Total: 2800

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

    Commentary:

    Still battling the evil cold. But felt slightly less congested the last two days after swimming. Not much energy though, which was not helped by having 8 vials of blood drawn this am for more blood tests.

    Still, I feel like I'm at least maintaining feel and focusing on technique some with these easy workouts. I felt better today in the pool than I did yesterday after being out of the water for so long. Going to try and get in a quick swim tomorrow before the festivities begin. There may be snow on Xmas day, which could result in pool closures given the general panic that ensues here. Really ready to get back to drylands and yoga soon.

    Both fridges/freezers are completely stocked with food, wine and drinks. Now I'm off to start a fire, play gin rummy with Lil Fort and wrap presents.

    Updated December 23rd, 2010 at 09:55 PM by The Fortress

    Categories
    Swim Workouts