My USMS Page:
Potomac Valley Meet Schedule:
My team, GMUP:
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:
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
100 fly drills
8 x 25 back shooters
10 x 25
odds = easy speed fly
evens = easy
2 x (4 x 25)
#1 = long evil pullout
#2 = no breather free with overkick
#3 = burst free, fast to 15, then cruise
#4 = front scull
Bit 'O Speed:
1 x 50 back AFAP w/fins, 23.5-24
cramped: why?! I've been resting the damn legs.
4 x (25 AFAP free w/fins + 50 EZ)
Felt OK in the water today, though not so much on my fast 25s free. I'm done looking at the clock till the meet except for maybe one fast 50 tomorrow. As Ande would say, I've been swimming fast in practice, I'll swim fast tomorrow and the next day and I'll trust my taper.
Like Speedo, I'm f'in grrr about the GMUP masters situation. I got yet another email canceling all regular Thursday-Sunday practices again for yet another USA-S meet. "Make ups" -- which cannot possibly be construed as "make ups" as they are of a drastically different nature -- are at either 4:45 or 5:30 am. No one is happy. Many are letting their membership lapse. It's idiotic; they could easily let us come during open lap swim without additional cost to the facility. They are apparently trying to gouge us by insisting we join the facility for an extra $750 per year on top of our monthly masters fee. Uh, no thanks. I understand we are going to approach management in January. I think it's a mistake; it should be dealt with immediately before it becomes a pattern and practice in management's mind. I'm really ticked off. Also haven't had a single chance to practice starts for the meet. Last went off the block at the Sprint Classic. Oh well, I don't need to tire out the legs anyway; I'll just go with JimRude's thought that practicing starts is overrated. Of course, I think, unlike me, he must have a good one.
Here are my thoughts on my upcoming events. I don't really have specific time goals (except I do like PBs, who doesn't?). I'm just going to swim fast and see what appears on the timing board. I've trained to be intense and aggressive; I'll just do that in the meet. I hope I can find a cup of coffee halfway through the meet both days. Jolt gum is not an equivalent (sorry Jimby).
100 IM, seeded 8th
Last year at Rutgers CZ meet, I blew away my previous 100 IM time by over three seconds. This was a breakthrough swim for me. My splits were 32.50/39.30 (1:11.80) -- appalling. Evil was a challenge and I was pretty dead on free. I'd like to improve on my second 50 split this year. I think I can do this because my breaststroke pullouts are faster with the dolphin kick done first. I will breath more on the first length of fly this time as well, and try and nail a big underwater on backstroke. (I remember seeing Ande do this to good effect in Austin.) Bring it home fast on free no matter how much it hurts; I have a ton of rest before 50 back. I'd be very happy with a PB or around the same time.
50 back, seeded 1st:
Last year, I went a 31.7 at the IGLA meet in June 2008. It was my first meet with the B70 and after I began lifting. I hope I can improve on this time. I should be able to, if all goes well, because my SDKs are much better (especially on the second 25) with Fortina. No need to think about this event -- 13-14 SDKs each length. Try to hit the finish hard and not glide in, as I am occasionally wont to do.
50 free, seeded 7th:
I went a 28.5 at Zones last year, which was a PB. I seeded myself at 28.7 b/c I thought that was time from last year. I should be able to equal or better this as I went a 28.5 in LCM this summer. But you never know with a 50 free b/c of the start & turn. I'm not fond of turning on bulkheads, so sometimes go awry there. If I do, I will swim my 100 free for a 50 free split on Sunday. Plan on 2 breaths. Probably 6-7 SDKs each length. Think kick.
50 fly, seeded 3rd:
Last year at Rutgers, I swam a 29.99 in the infamous time trial that didn't count despite being authorized by the meet director and referee. Someone reading my blog made an official complaint about it, which ticked me off incredibly and almost caused me to stop blogging. My official PB is therefore 30.7 from June 2008. I think I'm capable of going faster than 29.99, since I went a 29.7 in LCM this summer. That swim was a huge drop for me though, and might have been my best swim at Nats. I don't think BU is as fast as Indy either. But hopefully I'll be in that range. Everything depends on how you hit the turn and finish in this race. I plan 8-9 SDKs off each wall, perhaps less. 2 breaths. I'll try not to look this time. lol
100 back, seeded 1st:
My PB in this event is from the Albatross Meet last March. I was racing Lisa van Pelt-Diller, and it was a fun race. My time was 1:10.94 with splits of 34.92 and 36.02. Very close together -- basically an even split given my start. At the time, I was trying to implement Jim Thornton's 100 free plan: strong fast first 50, hold or ease up slightly on the 3rd 25 and then barrel into the turn and bring it home. I did have a great last length, but probably should have taken it out faster.
I have a habit of being too conservative on the first 50 of a 100 back. I can honestly say I've never taken it out too fast. I guess the fear of paralysis stops me. However, I have recently heard the following advice: "Take it out fast and die; it's better than taking it out slow and dying" "You can't get back that first 50." "It's a 100, why are you dogging the first 50?" So I can only conclude this is evidence of my wimpy sprinterdom. So I plan to take it out somewhat faster.
As far as SDKs go, I'm going to take Quick's advice and think of it as a 50 swim/50 kick. I think I'll likely be gassed on the last 25, but I'd still like to swim it this way. (Last time, without Fortina, I didn't take as many SDKs, though the ones I did take won the race for me.) I'm thinking either 13-13-13-10 or 13-13-10-13. Thoughts?
Doing this as a split request on a 100 evil. My one and only SCM 50 breast was at NE Champs in 207 where I went a 41.52. Given that I went a 34.1 in yards at Zones in April, I'd like to be in the high 38 range. That might even crack TT. It all depends on my start. I have to avoid going too deep and flutter kicking to the surface. I've been working on this in practice by pulling up on the pulldown instead of straight ahead. I'd like to stay underwater as long as possible each 25, and then muscle my way though the swim. If no one scratches during positive check in, I'll be in an end lane. Yuck at BU.
I seeded myself at 1:20, as I wanted to have the option of going for a 50 free split in this event. And, if I need to, I will. But I've decided that I will probably swim it as a 100 free. I haven't swum the 100 free in SCM since NE Champs in 2007, when I went a very slow 1:06.0. I recall feeling absolutely awful in that race. It was my first race of the day and was definitely a "shake the cobwebs off" swim. I recall Stud saying my arms were moving very slowly. Not desirable, as I am usually known for my fast turnover. If I do swim the 100 free, I'm going to make an effort to take it out somewhat faster than usual. (At Zones, I almost even split this event as a hard warm up.) I figure I can die like a dog on the last event of the meet. I have an end lane for this event as well, unless others don't show. Of course, it is perfectly forseeable that I will be too tired to want to die like a dog.
Updated December 8th, 2009 at 12:56 AM by The Fortress
8 x 25 shooters
4 x through:
100 back or back kick (2 each) @ 2:00
50 hypoxic back, breath at turn
25 easy speed fly + 25 easy
25 AFAP free + 25 easy
4 x 25
1-3 = long evil pullouts
4 = AFAP back
I forgot Fortina on the last back, and it was absolutely dreadful and appalling. I never want to swim back without Fortina. Can't stand the sensation of water rushing into my nose anymore. So now I'm a Fortina addict.
50 dolphin dive
Total: 2100 meters
hottub + steam
Took, yesterday off as usual. Jeez, I think I swam 6 days last week since I was deprived of other forms of exercise. lol Better to be in the water more during taper anyway.
My free felt pretty good today. I'm really working on keeping my head still when I sprint. I need to do an event analysis, but I'm too lazy this late at night after a busy meet filled weekend. I like CS's list of goals, though I think my own might be slightly more moderate this time around. I've been doing all PBs at my taper meets lately, and don't think this trend can continue much longer/indefinitely. (Sorry, Wolfy.)
On an up note, Mini Fort's high school team won both their meets. I like high school meets -- it's more about racing than times and depth matters so everyone can score points. Mini rocks in the 200 IM ... if only she could even remotely do backstroke ...
Made it through day 2 of the no lactate no gluten diet. I'm wondering about WTF I'm going to eat at the meet next weekend. I think there must be one of those potentially offensive products in virtually every consumable I would typically eat during a meet ... GU is probably bad. I may have to energy bars, GU and gatorade anyway. I was checking my Endura sports drink, which has malodextrin. I have to see whether that has some lactose product in it ... Here's a good list a friend sent me: http://www.traderjoes.com/attachments/NoGluten.pdf
It's been fun watching the results come in from Long Beach. Such fast swimming there, it's unbelievable. Hoping all my friends did well at their meets too.
I have been too tired/busy/lazy to do my RC exercises for 3 days ... Not a good thing. Oh well.
Updated December 7th, 2009 at 11:07 AM by The Fortress
Like Chris, I was tired today after some insomnia last night. So I did the following mellow work out, which did not include any sprint work:
Swim/SCM/Solo @ hot gym pool:
8 x 100 @ 2:00
odds = single arm fly
evens = backstroke kick
40 x 25 @ :20 RI (pace clocks weren't synchronized)
odds = shooter on back
evens = long evil pullout
odds = easy speed fly
evens = easy
odds = shooter on back
evens = long evil pullout
odds = front scull
evens = no breather free with overkick
100 dolphin dive
Total: 2600 meters
Felt OK, but the temperature of the pool makes it hard to get a read on "feel." So I largely ignored that issue, and concentrated on streamlining and such.
Funny moment: There was a new middle aged lifeguard at the gym. After my work out, he approached me and warned: "I know you're a really good swimmer and all, but that underwater work is dangerous. It was all the rage years ago and varsity swimmers started passing out after practice. You better back off on that." Well, I wasn't sure what to say. I assured him that it was, once again, the "rage" and that it was just a normal part of my training. (I didn't even do that much hypoxic work today!) He clearly didn't believe me and tried again to dissuade me from doing it. lol
I've decided, starting today, to do a 2 week no gluten, no dairy products test to see if I feel any better. As I understand it, 2 weeks is an adequate period to make a preliminary assessment. I realize it's not wise to change one's diet before a meet, but I don't feel like I have any other choice. Now, I have to figure out what I'm going to eat for carbs. And I was happy to know that hemp protein is gluten free, so at least I wasn't potentially poisoning myself with that! But what am I going to do about my chip addiction?!?!
I'm excited to see the results come in from Long Beach, NY, Chicago, Charlotte and Atlanta. Wishing everyone fast swimming!
I saw some very fast swimming at the Tom Dolan meet today. I was bummed for my friend Wally Dicks, who pulled a groin muscle and had to scratch his breaststroke events. He hopes to swim at the masters meet at Wilson High School next weekend. I saw Kate Zeigler swim a leisurely 200 free. And the NOVA girls are ripping it up.
Speaking of fast, I heard KPN went for a 50 fly split in her 200 IM and swam a 29.4. I think she wants that WR back!
I'm heading to my first high school swim meet later. Start time: 8:30 pm. Seemed kinda late. Among other things, Mini Fort is swimming the 200 IM. I think the poor kid will be doing this every meet, just like I did in high school. And she absolutely hated the knee skin she had to wear this am. Said it cut off circulation in her thighs. Something to look forward to ...
Updated December 4th, 2009 at 09:00 PM by The Fortress
4 x (4 x 50) @ 1:05
4 of each stroke
done: drill, kick, swim, hypoxic
(did fly & back as double shooters)
6 x 100 kick @ 2:30, no SSLSs
odds = CS lungbusters w/UW shooters on the 1st & 3rd 25s
evens = flutter kick w/board, 1st & 3rd 25 fast
8 x 50 @ 1:15
evens = 25 AFAP free w/SSLSs + 25 EZ
odds = 25 easy speed fly + 25 EZ
I then dashed out of the pool, didn't even take a shower or warm down to get home in time to take Mini Fort to an earlier swim practice today. And when I got home I was informed her coach told her to skip practice today since she's swimming in the Dolan meet tomorrow am. She coulda texted me ...
I'm surprisingly tired from such a short workout. Jeez. On my way to fat and out of shape, for sure.
The taper bitchies have obviously set in. Or it could be combo of taper bitchies and AF.
I just screamed at the computer, screamed at lazy son, developed a grievance against Mr. Fort, and cursed the fact that high school swim meets begin at 8:30 pm. 8:30 pm?!?! Mini Fort has the Dolan meet at GMU and high school meets on Friday and Saturday nights, so it will be a busy weekend. I hope there is no drama b/c she is out of swimming shape and not wearing a fancy tech suit. In fact, she's lucky I loaned her my USA-compliant TYR to swim in.
All GMU masters practices are once again cancelled this weekend due to the meet. "Make ups" are at 4:45 and 5:30 am. I don't think this constitutes a comparable service under its contract with the masters team; nor do others.
I had my first omelet without cheese today, and that did not sit well with me either.
I'm sure I'll think of something else to complain about before the evening ends. (Oh yeah, I still have to do my stupid RC exercises. Blech.)
On an up note, I am apparently sleeping better than Chaos. Though his travails sound familiar.
I also wanted to add a couple links that Crazyman left a couple days ago that some might find interesting re: tabata interval training
Updated December 3rd, 2009 at 07:06 PM by The Fortress
3 x (3 x 100) @ 2:00
drill, kick, swim doing fly, back, evil
I attempted to kick a 100 evil on my back to work on keeping my knees close together. Pathetic! I could move faster doing a front scull with pinky fingers only ...
20 x 25 @ :35 w/SSLSs
4 let side
4 right side
1 x 100 back, broken at 50, 15 seconds rest, with SSLSs
1st 50 = 24.5ish
2nd 50 = 26ish
4 x (25 AFAP free + 50 EZ), trying to keep head down and very still
6 x 25 fast evil pullouts, cruise to wall
The purpose of this is to spend as much time as humanly possible underwater riding the glide so that I avoid the need to evil kick very much in my 50 evil. Why on earth can't we just dolphin kick instead?
Tried to go in the hottub, but it wasn't very hot.
Went to ART for the first time since July. Really need to go in for more maintenance here and there. He worked over my shoulder and tight calves.
We discussed various nutritional issues. I told him I was having some digestive issues recently and had given up whey protein. He still thinks that whey is superior to hemp protein for lean muscle (though apparently hemp is better if cholesterol is an issue). But it has to be high quality isolate with no concentrate. He wonders whether my reaction to whey as well as some sore throats and hives I've had recently indicate a food allergy, possibly a gluten allergy or lactate intolerance. Sigh. So I need to get tested. Jeez, it seems like, as a adult, I'm allergic to everything on the earth practically.
On a good note, he was thrilled with my good cholesterol reading of 71. Stunned when he heard Mr. Fort's was 79.
He's a fan of probiotics too. He noted that many of his elite endurance athletes use a combo of probiotics and digestive enzymes.
Triathlons for Teens?
My son is hatching a plot with a CC friend to compete in an ironman tri next late summer/fall. Seems like a bad idea to me. His friend is the son of an ultra runner and is gung ho. It's the running I worry about. Seems like a lot of stress on the joints. He's done a sprint and international tri before when younger. I might agree to let him to a half iron. He could do the B2B with us. Any thoughts?
The first "I'm really getting sick of tapering" thought popped into my head today. The workouts was so dull. I can tell next week is going to be dreadful no matter how much cyber shopping I get done.
Got a start on my .com shopping today, so didn't make it to OakMarr. Had to swim in the hot gym pool, but at least it's SCM. Did another workout from my pre-Auburn taper.
4 x 100 single arm fly drill @ 2:00
8 x 50 hypoxic backstroke kick, no SSLSs @ 1:15
1st 25 = 16 SDK
2nd 25 = 15 SDK
10 x 50 @ 1:10 w/SSLSs
1st 25 = easy speed fly
2nd 25 = easy
1 x 50 fly AFAP w/SSLSs
Went 27, 2 breaths
5 x 50
1st 25 = fast evil
2nd 25 = easy
100 dolphin dive
Total: 2550 meters
5 minutes in hottub
Felt vaguely better in the water today. No way was the pool the advertised 84 degrees. It felt more like 86.
Checked out the CZ psych sheets. http://www.metroswim.org/entryforms/120509ZoneHeats.pdf There are some very fast chicks there, including some fast backstrokers. I'm still glad I signed up for NE Champs though. http://www.greatbaymasters.org/09PsychByGroup.htm I'd rather not swim "mixed" in a champ meet. Plus, BU runs 10 lanes and it looks like I have avoided the dread end lane where I almost whacked my arm on the ladder 2 years ago.
It looks like KPN is seeded faster than the WR in the 50 fly. The WR holder Lauri DiTommassi is swimming at CZ. Good racing everywhere. But the right side of the country rocks!
6 x 100 @ 2:00
odds = backstroke kick
evens = backstroke
6 x 75 @ 1:30
done as 25 twirling 4 point shooter + 25 EZ DAB + 25 easy speed fly
3 x (50 back w/fins AFAP + 100 EZ)
Went: 23.5, 23.5, 24
I think 23.5 is my fastest ever in practice. I had really tight skinny streamlines on these. It was the only thing that felt good whole practice. I did arch my back on the turn on the third one -- I blame Q.
6 x (25 AFAP + 50 EZ)
AFAPs = 2 evil, 2 free, 2 SDK shooter
Still feel crappy in the water -- tired, sore, no feel and "heavy," like my body position is lower. I'm sure the weekend of pie, pizza, chard and driving didn't help. I'm glad I'm not swimming at Zones this weekend. Note to self: Never go on long driving trips before a taper meet.
I got this workout from ones I did in the 2 weeks before the Auburn SCY meet earlier in the year that I tapered for. Then, my 3 x 50 backs AFAP were 26, 26, 25.5, so I'm faster now. I likely will keep using those workouts for reference, though I may rest even more than I did then.
I made an appt with my ART doc for Wed. I haven't been in ages. I really should have gone in when my shoulder first started expressing its disapproval of my activities.
I read today that flax seed oil is not as beneficial for cholesterol as ground flax seeds. I usually put a squirt of the oil in my recovery smoothies, but I have seeds as well. I'm still using the hemp protein instead of whey protein. The taste is most easily disguised with intense berry flavor. Today's smoothie, which I also inflicted on my little kid, contained: hemp protein, flax seeds, glutamine, walnuts, banana, frozen blackberries & strawberries, yogurt, pomegranate juice and coconut water. Nummy! Jazz says juice is like candy, but a little can't hurt that much. Jazz also has friends that think hot yoga is for "dirty hippies" ...
I am supposed to be in three different places at the same time tonight. I think my littlest will be missing swim practice b/c my son has his National Honor Society induction tonight. I don't think parents are supposed to miss that. lol If only it was as easy to get into college as it was to get into NHS!
Did absolutely nothing today except sleep in and drive 6+ hours home. I have no idea why driving and riding in a car should be exhausting, but it is. No time for a swim tonight. Had to help my littlest do her homework that we had forgotten about. I will force myself to do my RC exercises as my shoulder is still being stubborn. Fortunately, I will not be doing any 220 lb HS hi rows anytime soon.
Anyhoo, Jim has taught me how to attach photos to my blog. A mighty accomplishment for those as techologically challenged as myself. Here are the shots my 9 year took with my iphone when we were doing yoga together on Saturday am. Looks like only 4 of the 7 are showing up in the blog. They are: splits, backbend crawling down wall, standing boat and head to shins. I attached the other ones.
I really hope I feel better in the water this week. And I really hope I don't catch my youngest's nasty cold.
Updated November 29th, 2009 at 10:52 PM by The Fortress
I did about 25-30 minutes of yoga and stretching today with my littlest one. Really worked over the back. I have some photos from this session, but I can't seem to upload them from this computer ...
PM: Core & Swim:
I drove to the Sewickley Y today to give Jimby tips on core exercises since he's decided I'm right. The poor man was literally in the dark without a clue! I tried to demo some of my favs and then he would attempt them (or some of them). He had his flip video camera with him, so this will no doubt end up on youtube. He was quite anxious to bounce quarters, but he seemed to think this had to be done from a prone rather than standing position? His gym was missing a couple key pieces of equipment (like a back extension bench, med balls and a bosu), but we did quite a few things including:
hanging reverse crunches & straight leg raises
squat X press
squat swing w/plate
reverse decline crunches & knee ins
russian twists on incline bench
I can't remember what else. I know I left out lunges, but Jim's back and legs will no doubt be grateful. Then we walked to the pool, Jimby all asweat, to do the following workout, which I stole and modified long ago from JMiller's Fun & Fast workout thread. It seemed like a good taper workout for me, and I think Jim liked having easier intervals and being able to focus on stroke technique and the like.
Swim SCY @ Sewickley:
10 x 25 shooters
(Jim did flutter kick)
4 x 75 free @ 1:30
1 x (25 AFAP free + 25 EZ)
4 x 75 evil @ 1:30
2 x (25 AFAP free/evil + 25 EZ)
4 x 75 back @ 1:30
3 x (25 AFAP back + 25 EZ)
4 x 75 fly drill @ 1:30
2 x (25 AFAP fly + 25 EZ)
4 x 75 SDK on back @ 1:15
1 x (25 AFAP free +25 EZ)
I felt slightly better in the water today. I just cruised all the 75s, working on streamlines and underwater work. I'm hoping I didn't do too much in the gym to fatigue the legs. I'm sure I'll be fatigued tomorrow anyway, as I went straight from the pool to drinks with one set of friends and dinner with another set of friends. Chard overdose.
I have a really long drive ahead of me tomorrow, I know. I might try to hit the gym for a very easy swim if I get home in town. But that will completely depend on traffic.
The psych sheets for NE Champs are up at: http://www.greatbaymasters.org/09Psych.htm
I should have plenty of rest. My events start at:
11:29: 100 IM
3:35: 50 back
4:59: 50 free
11:08: 50 fly
12:45: 100 back
2:33: 50/100 evil
3:32: 50/100 free
I'm a little taken back by how much time I have between the 100 IM and 50 back on Saturday. I'm not sure I've ever had that much rest between events at a meet. I'll obviously have to get in and loosen up inbetween, but I'm not exactly sure how much and when. However, the last time I sat around for 2.5 hours was before my 31.7 in the 50 back SCM last year, so maybe that bodes well. I was somewhat surprised to be seeded first in the 50/100 back. I think there must be some sandbagging going on. But at least I have a good lane. Unlike my 50 free!
Updated November 29th, 2009 at 01:22 AM by The Fortress
Went to swim with Sewickley Masters again tonight. Got to see Mermaid this time too.
SCY @ Sewickley Y:
700 variety + chat w/Mermaid
8 x 50 kick @ 1:00
6 x 50 kick @ 1:30
odds = fast
evens = EZ
(Jim had to check to make sure I didn't have fins on when I gave him an arse kicking on these. lol)
8 x 50 swim @ :55
7 fast (went :24 back w/fins)
6 x 50 swim @ :45
6 fast (went :24ish back w/fins)
5 x 50 swim @ :35
(what? I never do this interval. lol)
1-3 cruise, make interval
I crashed into Mermaid on #3 and missed the interval, so I rested for another minute and did a fast 25 + easy 25
50 fast evil w/fins (:31)
I saw a bunch of people running in the am today. I happened to comment that I hate seeing people running when I can't. Mr. Fort said "why can't you run?" I just rolled my eyes ...
Still felt ploddish in the water, like I have for awhile, though my 50s were still pretty fast. Fly still feels dreadful. Could be the sugar high from yesterday, which carried on today with Xmas cookie baking and frosting. Blimp icon? And had plenty of pizza for dinner after practice with the gang too!
Tomorrow, I'm going to meet Jim at the Y and hopefully, if it's not too crowded, swim for more than 1 hour. I need more time to get all my easy swimming and lazy intervals in.
I will bring quarters.
This is probably quite odd, but I like being in my own pool and in my own house when I'm tapering ...
Updated November 28th, 2009 at 12:24 PM by The Fortress
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
Had a nice long drive to Pittsburgh with only moments of sheer brain numbing traffic hell. Better than the usual Thanksgiving debacle getting out of metro DC. Then drove to Sewickley to swim with the Sewickley Masters, coached by speedster Bill White, with whom I shared a lane.
SCY w/Sewickley Masters:
50 EZ (rather than my usual 700)
12 x 50 swim @ :55, reverse IM order
(I drilled the fly; I can't do fly w/o a proper warm up.)
8 x 50 kick @ 1:00, IM order, no fins
8 x 50 @ 1:00, IM order
(I did the fly, back & free as double shooters w/fins; the others were doing 1/2 of each 25 SDK.)
8 x 50 @ 1:00, IM order
25 DPS + 25 SDK build to sprint
(I did the last 25 as a fast shooter)
4 x 100 @ 2:00
25 SDK, 50 choice EZ, 25 sprint (IM order)
4 x 100 @ 2:00
assigned: 75 choice, 25 sprint kick (IM order)
did: 25 shooter on back, 50 back, 25 shooter on back fast
This was a perfect workout for me after many hours in the car. I was still tired from yesterday's fast kicking, so it was a nice maintenance workout with some hypoxic work, IM work, and a few sprints. Because they only get an hour to practice, SM have a very structured warm up, which of course I'm not used to. I like my leisurely warm ups.
I was able to watch Jimby's SDK efforts from underwater. He has a very nice streamline, but no power coming from the core. There may be some hope. I had him to a few squats on deck, and he somewhat managed them without cantilevering his knees too far over his feet. Saturday I will show him the ropes a bit more.
We adjourned to the coed steam room and whirlpool -- very nice for a Y -- where we discussed myriad things. Among those repeatable were the upcoming suit ban. Jimby is still quite defiant about men not getting equal coverage as women under the FINA committee proposal. He also predicts that my next new event will be the 200 fly -- done all kicking. I told Bill that this was perfectly legal according to Wolfy (as long as you don't violate the 15 meter rule). He was suspicious, but to my knowledge it is legal to kick the entire way in a streamline position. Might be a fun experiment. Much less painful than forcing the poor shoulders to do all that work!
I plan to take tomorrow completely off. I will swim with the Sewickley Masters again on Friday and then with Jimby and BIll on Saturday. Even though this week will be a comparatively easy week without a gym visit, I'm still fairly tired. (Of course, it's only Wed.) I was fretting about possible overtraining and leg fatigue to Mr. Fort. He just scoffed since I have another 2+ weeks to rest. I guess he's likely right ...
Journeyed to Oak Marr today. Speedo, Jazz and Wally Dicks were there, which made working out more fun. I almost frightened Jazz off (I thought he might actually crawl out of my lane) when I mentioned I was doing the guts of a Chris Stevenson workout. He opted instead to work on narrowing his hand entry in freestyle with whopping big paddles. Speedo had a planned taper workout. And Wally was putting in a big 2200 as part of a taper for the Dolan meet on Dec 6-7.
Here's what Chris' workout was:
Main Set (2400+50/4450)
12 x 100, 50 free + 50 back
-- 1-4 on 1:25 (went 1:05s)
-- 5-8 on 1:20 (1:04-5s)
-- 9-12 on 1:15 (1:04s)
8 x 25 flutter kick w/ board on 30 (16-17s)
30 sec rest
6 x 100, 50 free + 50 back
-- 1-2 on 1:20 (1:02s)
-- 3-4 on 1:15 (1:02s)
-- 5-6 on 1:10 (1:02s)
4 x 25 flutter kick w/ board on 30 (16s)
30 sec rest
3 x 100, 50 free + 50 back
-- 1 on 1:15 (1:01)
-- 1 on 1:10 (1:01)
-- 1 on 1:05 (1:01)
Here's how I modified/tortured it for sprinter/taper mode:
700 variety swim, kick, drill
10 x 25 shooters
6-7 x 100 @ 1:45
50 free + 50 back, aerobic mode
(I lost count on these b/c I was blabbing too much with Jazz.)
8 x 25 flutter kick w/board (no fins)
odds = fast @ :30 (went 16s or so)
events = easy @ :45
6 x 100 @ 2:00 w/Fortina & Dolphina, the MF
#1-5 descend, # 6 cruise
Went 1:02, :57, :55, :53, high :49.
extra 30 seconds rest before #5
Note: :49 is my fastest time for a 100 MF.
6 x 25 flutter kick w/board (no fins)
odds = fast (16s+) @ :30
evens = easy @ :45
3 x 100 backstroke w/fins, broken w/10 seconds rest at 50, no real interval
50 EZ in between
These didn't go so well. I cramped immediately on the first one after the MF set, and had to battle calf cramps throughout. So my times were slower than what I had hoped. I was tired, so didn't push through the pain as much as I should have. I'm a calf cramp weenie. Likely didn't have enough water in the am either.
Went 27/26, 25/26 (?), 26/27
4 x 25 evil working on long pullouts
(Intended to do these flutter kicks w/board as well, but not after the cramp set.)
10 minutes hottub
Did a little more yardage than I intended. But, that's all right, as I'm still pretty far out from the Right Coast Nationals.
Discussed tapering with Wally. He tapers 4 weeks and cuts weights for 6 weeks. I told him I was trying a 3 week taper this time instead of 2 and cutting out gym work 3 weeks out. Since my legs still feel quite tired and I've been hammering the drylands, he thought this was a good idea. As we get older, we need to "listen to our bodies more." Sigh, guess that's right. My body is still tired. I plan to cut kick volume and intensity next week and really start loafing.
Wally and I also discussed the possible/likely loss of the tech suits in mid-Jan. Wally's non-plussed by the situation b/c he didn't like the B70, but he will miss his short john paper suit. He says he is going to enjoy seeing who suffers the most from the loss of tech suits. lol We agreed that, possibly, those swimmers who already know how to kick might not be as adversely effected, the theory being that poor kickers had the B70 float for their legs. On the other hand, the B70 was supposed to help the SDK ... And, as Jimby likes to point out, those of with "dense muscularity" might sink now ...
I'll be swimming with the Sewickley Masters on Wed & Fri. I was a little frightened when I saw their last workout (1000-14:00, 2x500-6:30, 5x200-2:30, 8x100-1:20). But Coach Bill has promised some sprints and SDK work. tomorrow, so that sounds promising. At some point, I will take Bill and Jimby to the gym and show them what constitutes core work. They apparently, for all their accolades, are clueless.
Updated November 24th, 2009 at 08:33 PM by The Fortress
I stole and modifed the workout Ande "did" (as opposed to was "assigned") earlier today.
700 variety swim, kick, drill
8 x 25 shooters
odds = back
evens = belly
5 x 50 kick @ 1:00
descend #1-4 to fast, cruise #5
5 x 50 breast @ 1:00
descend #1-4 to fast, cruise #5
5 x 100 @ 2:00
#1-4 = 75 free cruise + 5 seconds rest + 25 back AFAP
#5 = easy
5 x 75 drill-kick-swim @ 1:30
25 dolphin kick on side
25 hand lead body dolphin drill
25 easy speed fly
#5 = easy
5 x 50 @ 1:00
#1-4 = 25 easy backstroke kick + 25 AFAP shooter on back
5 x 50 @ 1:00
single arm fly drill
100 front scull
5 minutes hottub
After not swimming this weekend, I felt like crap in the pool, like I was swimming through mud. I also still feel tired, especially the legs.
What does this tell me? First, I am stopping hot yoga now. The 50 minutes of standing poses + heat are probably wearing out me and my legs. Perhaps Wolfy is right that my legs are somewhat overtrained. (This means that Geek will have a slight reprieve on his naked 200 fly, since I won't be able to drag Jazz to yoga for awhile.) I need a LOT more rest to swim fast at NE Champs. And I need to be in the water more often during taper. I really need to focus on sleep. The drylands work + sprinting makes me crave sleep.
On the whey protein issue, I realized that both Pure Sport and my balance bars also have whey protein (in isolate form). So I was probably unintentionally overdosing myself on whey.
SwimStud told me to look at the athlete list for NE Champs and saw this listed side by side:
Patriot Masters Swim Team-PV
Livingston, Leslie - Female - Age: 48 - Ind/Rel: 7 / 0
#5 Women 100 IM
#23 Women 50 Free
#37 Women 100 Back
#19 Women 50 Back
#33 Women 50 Fly
#45 Women 100 Breast
#49 Women 100 free
San Diego Swim Masters-SI
Pipes-Neilsen, Karlyn - Female - Age: 47 - Ind/Rel: 8 / 0
#1 Women 800 Free
#17 Women 100 Fly
#25 Women 400 IM
#47 Women 200 Fly
#5 Women 100 IM
#23 Women 50 Free
#33 Women 50 Fly
#49 Women 100 Free
KPN is not swimming the 50 and 100 back, which might have been fun to go head to head. I noticed another really fast chick, who I was hoping to swim head to head with in the 50 back, absolutely sandbagged all her 50s. No big deal. I'm sure there will be plenty of competition.
Updated November 23rd, 2009 at 09:01 PM by The Fortress
Decided I didn't feel like swimming today, so went to hot yoga in the afternoon instead. My muscles were sore, so I thought a stretch might feel good. The class was packed. We had a chirpy teacher who read us a poem between the standing and seated poses. Hmm ... not exactly for me. lol. Although Geek thinks yoga is a "cult," I'm still undecided on whether I really like it or not. I think it helps my overall health and flexibility; I'm not sure if it helps my swimming much if any. I'd also like it more if it was 60 instead of 90 minutes. But I'll continue to persist for awhile, as I think I've only done 11 or so classes.
Epiphany Re: Whey Protein:
I was chatting with my brother yesterday and had a sort of epiphany about whey protein, which I tend to mix into my smoothies quite often. He was having some negative side effects from using it (bloating and other blech things). The same thing has been happening to me for months, and I didn't really link it in my mind to the whey protein. But after some internet research, I think it's likely the culprit. So, I'm ditching it, even though I know there are many benefits to it. Instead, after researching soy protein and hemp protein, my bro and I decided we'd try hemp protein.
Here's some info, if you're interested:
We're going to try this brand:
The main downside, I think, is the taste. I tried some in a smoothie today after yoga, and I could never have a full serving of the stuff. Too nasty! But in a smaller dose, it was fine mixed with fruit etc. But not nearly as tasty as whey protein.
I checked the Pure Sport I've been using. That too has whey in it. But at least it has whey isolate, which is supposed to be superior to whey concentrate.
Planning on a solo swim tomorrow ... Will probably do one of the sprint workouts I've stolen and stockpiled on FB.
Updated November 23rd, 2009 at 02:37 PM by The Fortress
Had to spend the morning in my lil kid's 3rd grade classroom celebrating, blech, Thanksgiving. Since my kid is also against white mushy bland food, I brought in Subway for us to eat while other were forced to eat that dismal stuff. I think we were the envy of the table.
Afterward, I journeyed to the gym for the last of my big gym sessions, since taper (at least for the legs) starts tomorrow. I was feeling pretty energetic after yesterday's easy swim, so I went a bit dryland crazy. We'll see if I pay for it tomorrow.
broomstick twist, 1 x 25
side bends w/45 lb bar, 1 x 25
superman banana, 1 x 25
bicycles, 2 x 50
windshield wipers, 2 x 25
dead bugs on bosu, 2 25
back extensions w/25 lb plate, 3 x 15
elevated knee ins w/10 lb weight held by feet, 2 x 25
Dara yoga ball twist on cable machine, 60 x 2 x 15, each side
squat X press (from P90X) w/15 lb DBs, 2 x 25
one legged squats w/15 lb DBs, 1 x 10 each leg (forgot to do 2nd set)
overhead squats w/bar, 65 x 3 x 15
(LOVE these! So great for the core, but take a strong back)
narrow grip seated row, 70 x 2 x 10 fast
lying overhead tricep press, 50 x 1 x 10, 60 x 2 x 8
trap bar dead lift*, 135 x 2 x 5, 145 x 1 x 5, 155 x 1 x 3, 165 x 1 x 1, 175 x 1 x 1 (PR)
* I decided to use the trap bar that Jazz recommended: http://www.exrx.net/WeightExercises/...BDeadlift.html. I couldn't really tell if it was easier or harder than a regular bar. Might be easier on the back. I also wasn't sure what it weighed, but Jazz thought it was likely 45 lb. I was trying to PR, but regrettably did not bring my gloves. I think I could have lifted a bit more with them. Jazz somehow thinks I could get up to deadlifting 300. WTH?! I don't think I'll be doing that on my next phase of training.
twisting med ball slam, 2 x 25
box jumps on 18 inch box, 2 x 10 (jump on, jump off)
rock star jumps, 2 x 10
jump pull ups on box, 3 x 25**
** I decided to try jump pull ups instead of regular pull ups or chin ups so as not to strain my shoulder. They're still pretty hard when you do them in sets of 25 ... Here they are: http://media.crossfit.com/cf-video/jumping-pull-ups.wmv
Here's a CF discussion about them: http://board.crossfit.com/showthread.php?t=40552&page=2
ball on wall w/left hand, 4 x 25 w/2 lb med ball
external and internal rotators, 10 x 2 x 15, each side
prone scapular scrunches w/3 lb weights, 3 x 25
seated straight arm dips, 2 x 25
scapular wall slides, 2 x 25
3 position arm extensions, 2 x 15
P90X Ab Ripper:
Went home and did the P90X ab ripper 15 minute DVD. I'm getting my crunchy frog rhythm down.
In case you missed them before, the exercises are:
11 exercises--25 reps of each exercise in this order:
Bicycle-Same as in and outs but with a bicyle movement
Bicycle in reverse
Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest
Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style
Hip Rock and Raise-sort of reverse crunches
Pulse-ups/Heels to Heaven-Reverse crunches with straight legs
V-up roll ups-Similar to a teaser
Obliques-side lying lifting legs and shoulder up at same time, kind of an oblique crunch
Leg climbs-lying on back one leg bent, one leg extended rolling up to top
Mason twist-Oblique twists done VERY quickly with legs raised up off the floor
My little one was off on a sleepover. So after I was done driving teenagers around, I went to the pool and did an LSD recovery swim to loosen up.
800 variety swim, kick, drill
6 x 50 @ 1:15
odds = 25 back shooter + 25 Chaos lead arm body dophin drill
evens = 25 easy speed fly + 25 EZ
6 x 50 @ 1:15
odds = 25 side shooter + 25 Chaos lead arm body dolphin drill
evens = 25 nasty long breaststroke pullout + 25 shooter to 15 meters
Total: 1500 meters
hottub & steamroom
I'm breaking my chard fast tonight and having some champagne for my anniversary later. I think the abstinence during the week and imbibing on the weekend is a good plan for me.
I'm going to stick with taking tomorrow off, even though I know I'll likely have next Thursday off as well. I just hope I don't have trouble finding a place to swim that's open next week. I may have to bring the power wheel to Pittsburgh even though Jimby is skrt of it.
Had a funny conversation with 5 teenagers in the car today heading to their second practice of the day. They were discussing various sets, including their coaches recent obsession with holding 8 seconds off your 100 free PR while going on 100s on a 1:15 interval. Yikes ... I mentioned I did 5 x 75 @ 3:00 yesterday and they all hooted and hollered. Then one of the girls asked me my 50 free time, and that shut them up. Good thing they didn't inquire about that pesky 200 free.
Updated November 21st, 2009 at 12:23 PM by The Fortress
SCY @ OakMarr w/Jazz & Speedo:
6 x 25 "good swimmer" drill
6 x 25 DPS dolphin kick w/fins
6 x 25 breaststroke pull w/fin grip
5 x 75 @ 3:00
25 fast free into fast turn w/fast breakout, cruise the rest. I didn't do descending stroke counts like those two speedsters. I just dolphin kicked fast out of the turns. I wasn't warmed up enough on the first one.
10-15 minutes hottub
1. As Speedo noted, Oak Marr is not GMU. However, it's still a decent place to practice. Complaints, including 6 emails, have been submitted to GMU facility management. I am not the only one slightly peeved by this! Why, I have never heard Brad Gandee say one nasty word (well, maybe one) and my poor coach has been reduced to running for exercise.
2. Jazz and I were wondering about drills to work on keeping the head down when one breathes in fly. Suggestions anyone? Besides not ever breathing.
3. I feel pretty tired and crappy in the water. Upon reflection, I think it's just that I've been training my ass off the last 4 weeks (in anticipation of submax events and a few wee moments of sprinting) and my body needs a recovery week. This seems to be a pattern with me ... I guess it's good that taper starts next week with the abandonment of all things leg related in the gym. I will miss my plyos though ...
4. I am not sure what to do with hot yoga during tapering ... Tentatively, I plan to go next week and then bag it the 2 weeks before my meet.
5. I'm still not sure whether to taper or just drop upper body weights in a week ... I'll likely do an explosive session at lower weights tomorrow if I feel like my shoulder can take it.
6. Jazz and I are indeed insanely jealous of Speedo's ability to fall instantly asleep at night. We also briefly discussed Jimby's upcoming article in Men's Health on the dark side of ambien.
7. Unlike Geekidissy, I hate Thanksgiving except for the lazy time. He says it's different in the South, but it just seems like a bunch of overcooked mushy food to me. So, I refuse to cook it. I get no mom/wife points for this holiday. The bright side is I will be in Pittsburgh over the holiday, so I will get to drag Jimby to the gym.
8. I want a mistress like Patrick's. Plus, I could use a wife with Mr. Fort being constantly AWOL lately. I'm considering letting my youngest become a wii addict.
9. My left shoulder still bugs me around the shoulder blade and teres area. I will grudgingly continue with the RC and icing tonight.
10. And on other depressing suit news: http://www.stumbleupon.com/s/#1taQbb...nds-tech.html/ But I guess it's a good thing we have those extra affordable cheapo $260 jammers around.
Updated November 19th, 2009 at 09:26 PM by The Fortress
800 variety swim, kick, drill
10 x 25 shooters
Aerobic Kick Set:
5 x 200 dolphin kick w/Dolphina, my MF @ 3:00
2 back, 1 belly, 2 side
essentially meditative streamlining
2 x through:
5 x 50 fly @ 1:00
5 x 50 back @ 1:00
5 x 50 breast @ 1:00
5 x 50 free @ 1:00
:30 extra rest or so after each round
round 1 = swim
round 2 = kick (except swim evil)
#1-#3 = EZ/good technique (drilled the fly)
#4 = fast w/fins (except for fly, which was easy speed)
#5 = EZ
Round 1, I went easy speed fly (29) and then 24, 32, and high 23 on back, breast and free.
Round 2 went high 23, low 24 (jammed turn and cramped) and 32 on evil. I skipped the last 5 x 50 flutter kicks b/c I had cramped so much. I think this was due to dehydration after yoga yesterday. I have to make an affirmative effort to drink more water in the late afternoon and evening and I didn't.
10 minutes hottub
15 minutes of RC work
I was still pretty tired in the water today, although my 50s were pretty fast. I think my days of vicious doubles are over for now. I was tempted to do more this afternoon, but passed. It seems to take me awhile to recover from the P90X plyo DVD. That pain lingers!
Plan for the rest of the week is:
Thursday: Do P90X ab ripper and swim with Speedo & Jazz
Friday: weight room + EZ swim
Saturday: off day or possibly just yoga; 3 week taper begins, no more leg work outside of pool
Sunday: swim with team
I swam at OakMarr Rec Center today instead of Springhill, as I was in the area. It's not as deep as Springhill, but has a digital clock at one end. It's so much easier to see your approximate times with that than an old fashioned pace clock.
I made 2 SR purchases today. I ordered the book Swimming Anatomy recommended by Cokie Lepinski for dryland training. [ame="http://www.amazon.com/gp/product/0736075712/ref=ox_ya_oh_product"]Amazon.com: Swimming Anatomy (9780736075718): Ian McLeod: Books[/ame]
I also bought the P90X plus ab/core 20 minute DVD on ebay: http://www.beachbody.com/product/fit...s/p90x_plus.do
Updated November 19th, 2009 at 12:08 AM by The Fortress
Noon Hot Yoga:
Went to the noon hot yoga class. I'm getting ever so closer to touching my head to my toes in one of the final positions. I might close the last two inches in the next millenium ...
I'm feeling slightly peeved today:
My shoulder is still nagging me. (I'm fairly sure I just overdid it on the HS hi row a week or so ago with my new PR. When I tweak my shoulder, it usually takes a good 3 weeks for the symptoms to fade. It's not bad, just annoying and irritating and a constant reminder to do my damn boring RC exercises. I think this will force me to taper upper body weights now.)
I couldn't go to my team practice tonight b/c I had to drive my kid to her pm make up USA practice since high school tryouts were after school. I was pretty tired anyway though ...
GMU has apparently instituted a "no make up" policy for masters swimmers. This means that if official masters practice is cancelled or you can't make a regular practice, you can't go in during the 8-9 am or 12-2 pm lap swim hours to make it up. This seriously sucks, since the pool is regularly closed for meets on the weekend, thus obviating 50% of the regular practices. (None of the nighttime swimmers can or want to do make ups at 4:15 am.) And we get no rebate when our practices are summarily cancelled. This further sucks since the masters team helps subsidize the college team with our meets and fees. Irksome. A couple of us have complained to management, but their new policies (including pay in full in advance) seemed designed to drive (and in fact have driven) some of our masters swimmers away. I know a couple other team members that swim at 8-9 and they are fuming as well.
I just sent in my entries for NE Champs today, right before the deadline. Then, this afternoon, Mr. Fort just announced that he will be in Tucson on Dec. 11 when I leave. Since my other kids have sports practices and swim meets, this poses a logistical nightmare for me. Since he's been on a Patrick like traveling spree the past month, this is irksome. I am irked. Though I'm sure it will pass.
On the upside, I will still meet Pete for our Thursday sprint practice, but at OakMarr Rec Center instead.
I entered the following events:
There's only one event between the 50 back and 50 free (200 breast). But evil is slow mo and I'm sure there will be many heats of the 50 free.
I intend to submit split requests for the 100 evil and 100 free.
I submitted my best times for every event except 100 evil and 100 free, since I will be dogging the second 50 on those. Actually, I submitted a faster 50 fly time, since my last time didn't count as official.
And on the issue of time trials not counting in masters, check the last paragraph of this out:
I am now going to finish my motherly chores and sit and watch the MadMen episodes I missed this season ...
Updated November 17th, 2009 at 11:03 PM by The Fortress