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  1. Immobile, Thursday, March 11

    by , March 11th, 2010 at 05:03 PM (The FAF AFAP Digest)
    Commentary Only:

    Well, this cold hit me like a ton of bricks and I am practically immobile. I am a couch potato; all thoughts of exercise have vanished. I think this is the kind of cold that will take some time to recover from. I just hope I can get out of bed to go to my kid's meet tomorrow am.

    The good news is that, despite some people's public gloating over my suit problem, I have ordered a new suit. And -- thanks to the fabulous Eney Jones -- I have a new back up B70 in my size, a leftover from her high school team. So I will be well clad at my champ meets and covered in the event of a blow out, no thanks to B70 customer service though.

    1. Here's a variation of burpees, called "warrior burpees" that looked interesting:

    [ame=""]YouTube- Body Weight Burpees Workout rosstraining[/ame]

    2. I also ran across this article on papaya, which I love:

    3. Cutting Edge gear: Check out this cool 2010 tri gear from 2XU:

    4. Eat your veggies!

    5. Sprint Advice: I also have to record Michelle Chow's absolutely excellent sprint advice here so that I can re-read it. Thanks Michelle, you rock!

    Remember EVERY race starts with a dive. Or a backstroke start. Not just the 50 free. You knock 1/5 second off your start and breakout, that is 1/2 second of any event. Welcome to 59.50!!!

    You have one fast turn in a 50. But you have THREE in a 100. Even more reason to work on your turns!!!

    How to do it? Try these!

    Do 6 x, 8x, or even 10x if you can handle the body jarring - dive/breakout/FOUR fast strokes. Emphasis is on gettting the right angle of entry, streamline position, and up and into your race pace immediately, then shut it off. I find that doing 25's or even 12 1/2's sometimes inhibits me from getting that real blast-off feeling. It may not be practical to always do dives, but if you only do fast stuff from the aren't starting from the wall in a race! NOT the same angle!!

    It sounds like your problem isn't so much getting the arms going, but if you have bad starts and splatting-turns, you are essentially doing 3 races from a dead start each time (at the official start, again when you break out, and once more after your turn). If you are "flailing" as you say, it may be because you haven't "set up" your initial momentum, so you have no choice but to start flailing to get your speed.

    Turn work: break it down completely. Start at the wall, get under the water in the EXACT streamline position (feet on the wall) you would PUSH OFF the wall on a flip turn. Take a big breath, now! Get under the water, and start from a DEAD start, and PUSH off, kick, break out, and take FOUR strokes. Same theory. You will feel EVERY inefficiency from a dead start.
    3. Reverse it, and practice going into the wall. Do it with stopping with your feet at the wall, or do the turn pushing off on your back. I like to focus on staying in alignment and not getting lazing and slapping my legs every which way and what the heck are my arms doing?

    Start with both hands on the wall. Kick freestlye, really hard, no breathing! Then have someone randomly yell, GO! and then you do an open turn as fast as you possibly can, kick off the wall, and take 4 fast strokes. It works best kicking freestyle, turning and going fly or breast.

    Dive, dive, dive. Again, it's part of every race! I usually take a day and do all those special things by myself. If you do 1 dive a day, that's hundreds a year. It will make a huge difference.

    Underwaters. I am a huge fan of these. I usually do 25's underwater right after my basic warmup (400 or 500). Usually 4 x 25 on 45 or 1 minute (SCM). I use that time to do a "body scan", and think about my joints loosening up, and to relax from my hectic schedule, and open up my lungs.

    Mental toughness! Do you know your breathing pattern for your 50 and 100's? You should. Do you execute them, without fail? In a race, do you know exactly where you are? These are things you can train your mind. It requires no physical effort! I like that!

    Think of it this way: You have to find the right 10 hits to put on your greatest hits album. You have to pick and chose the best (or lowest hanging fruit) 10 things to do that will maximize your performance in your chosen events, and you cannot have a profound weakness in any one area. Doing things you are already good at isn't going to make you better - but doing the things you really hate and are not good at will improve your performance! (And while I am on my soapbox - if you are doing "drills" on the same interval as you swim, then you either aren't doing them right or you are doing drills you are already good at, so pick something else! And don't swim on my feet! Grr!)

    Think about it this way: start & breakout & 4 strokes? 15 meters. In & out of 3 turns? 3 x 10 meters = 30 meters. The finish? 5 meters. That's 50 meters, or HALF of your race!!! I would classify these as more in the "mental" category - simply because it is a LAPSE of attention here that will impact your peformance. The middle swimming bits - you almost never hear people say - "I forgot to swim fast in the middle!" or "I really blew the middle swimming bits but I did hit my start, turns, and wow, did you see that finish?"

    Updated March 11th, 2010 at 05:30 PM by The Fortress

  2. Wed., March 10

    by , March 10th, 2010 at 09:18 PM (The FAF AFAP Digest)
    Woke up with a head cold today. Seems to be going around according to forum comments. And it serves me right. I've been bragging all winter about how, while I was surrounded by sick kids, I've been perfectly healthy. Jimi would say this is superstitious, but I somehow think it is linked to the precipitous rise in temperature from 30s to 66 the last couple days. I did slog off to the gym and do a paltry dryland workout.


    windshield wipers, 1 x 25
    elevated hip raise/pulse ups, 1 x 15
    elevated push ups, 2 x 15
    Icarian incline lever pull, 80 x 2 x 10
    dead bugs on bosu, 1 x 25
    hip hinges w/12.5 DBs, 1 x 15, each leg
    squats throwing med ball, 2 x 15
    hanging straight leg raise, 1 x 15

    prone scapular scrunches, 1 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25


    I was really looking forward to a long steam after this. But, to my chagrin, the steam room was broken. I intended to go home and do P90X Stretch this evening. But after all the to and fro-ing with the kids, I'm too beat. I'm going to lay on the couch and watch vapid DVR'd TV instead. I'm hoping a good night's sleep will prevent it from worsening. Otherwise, I'll likely do a recovery swim tomorrow or take a day off.

    I still haven't heard from B70, so will call Megan tomorrow. Jim C. was making fun of me by saying they didn't have any kids' suits left. lol. I'm going to order another tech suit tonight as a precaution.


    I'm kind of excited! There had been another meet added to the PV masters schedule at the Freedom Center on April 10. And warm up is not until 10:00 am. I plan on only 2-3 events: 100 breast, 50 back, 50 free. I would've liked to try my no breather 50 fly, but that's right after the 100 breast, so that will have to wait for Zones. This is a fairly fast pool only 40 minutes away, so it's a much better option for me than the Warrenton meet this weekend.


    Because I am a viciously competitive sort, , I did check to see whether some of my times made the FINA Top Ten. I improved over last year and had my first FINA TT in 100 fly.


    2nd, 50 back, 31.1
    3rd, 100 back, 1:09.8
    3rd, 50 fly, 29.6
    9th, 100 fly, 1:09.8
    8th, 50 free, 28.20
    8th, 100 IM, 1:11.5


    1st, 50 back, 31.99
    8th, 100 back, 1:14.6 (kinda shocked to see this here as it was my double calf cramps swim at Nats)
    3rd, 50 fly, 29.7
    6th, 50 free, 28.5

    The event I improved the most in was my SCM 100 back. Looking forward to checking up on some of my friends.


    Oh, and my trusty smoothie blender finally imploded this am. (Mr. Fort and I were just chatting about how it was likely going to be history soon.) I was covered in a blackberry based smoothie -- blech! I think I'm going to buy one of those Vita-Mix blenders.
  3. Swim + Woohoo!, Tuesday, March 9

    by , March 9th, 2010 at 09:44 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    5 x 100 single arm fly @ 1:45

    Main Sets:

    10 x 50 double shooters on back w/MF @ 1:00
    1-8 cruise
    9 =AFAP (went 20 or 20.5)
    10 =EZ

    50 EZ

    10 x 50 @ 1:00, done 25 fly w/fins + 25 EZ
    1-8 = easy speed fly
    9 =AFAP (went 24ish)*
    10 = EZ

    * I did this 50 fly a no breather except for a breath at the turn. I think I'll swim it this way at Zones. Don't think I can do it in meters, but seems doable in SCY.

    50 EZ

    6 x (25 breast + 25 EZ)
    working on long pullouts
    3 w/fins (got to about 17-18 meter mark)
    3 w/o fins (got to 13-14 meter mark)

    6 x (25 AFAP + 25 EZ)
    AFAPs = 3 fast free, 1 evil, 1 doggy paddle drill, 1 flutter kick

    100 EZ

    Total: 3050



    Didn't get to the gym today, but plan to go tomorrow for a short workout. That will be my last gym session before the Albatross meet on March 20, where I'm signed up to swim the 100 fly, 50 back, 50 fly and 50 free and a 200 mixed relay. I'm glad Jeff Roddin has the foresight to keep the 100 fly first; otherwise, the likelihood of me scratching increases dramatically. If anyone hears me mumble about this before the race, feel free to escort me to the blocks!

    I had a good night's sleep last night and felt much better today, especially in the water. Two CVDB workouts in a row felt great! However, I'm a total delinquent on stretching and RC the last few days.

    Hard Sets:

    Wanted to share a couple things from other forumites. In case you didn't read Jim Corbeau's blog, he has some great ideas for "back half" sets:

    (a) 50 FR swim on :40 @ 75%, 50 BR swim on :40 @ 85%, 25 BR swim @ 100%, rest 1:00-1:30. 6-8 of these.
    (b) 50 BR swim @ 80% w/ 10 sec rest, 75 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.
    (c) 50 BR swim @ 80% w/ 20 sec rest, 25 BR swim @ 90% w/ 10 sec rest, 50 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.

    (B is the worst by far in terms of pain.)

    Plus this from his old college coach, who now works only with the Cal BRstrokers:

    I also quizzed the famous RA about his fav lactate set, which is broken 100s consisting of: 50 @ 1:00, 25 @ :30, 25 kick @ :30.

    He told me he does them at a 10:00 send off, with a 200 EZ between each one and usually does 4-6. They must be done all out to the point of nausea. Well of course! lol

    So I see this set in my future soon. Possibly on Thursday if Speedo is feeling like lactate work or on Friday.


    Kirk Nelson clued me in on the forum that FINA tabulations for SCM and LCM are in.

    I haven't looked up all my times yet, but I did check on the 50 back LCM I swam at Indy. Very psyched that it held up, even if rankings are meaningless! This is my first time ever with a #1 FINA ranking, so I am pretty darn happy. This will definitely help me get over my gluten induced funk.

    [45-49]50m Backstroke Women Long Course
    Rank Full Name Country Time
    1 LIVINGSTON Leslie USA 31.99
    2 HIRAISHI Shizuko JPN 32.08
    3 PIPES-NEILSEN Karlyn USA 32.79
    4 SEICK Karin GER 33.37
    5 WARD Lisa USA 33.97
    6 JENKINS Valerie USA 34.18
    7 ERMISCH Sybille GER 34.27
    8 ALWINE EDER Maria ITA 34.33
    9 SCHRIGER Joan USA 34.38
    10 HIGURASHI Masami JPN 34.53

    Edit: Checked quickly: The only pattern I can discern is that I'm better in 50s in LCM (no turns) and 100s in SCM (not as far). lol


    Here's an article dissing them:

    USMS Staff:

    Here's our USMS staff! Geek, notice the framed cap collection.

    [ame=""]YouTube- Meet our USMS Staff[/ame]

    Updated March 10th, 2010 at 12:23 PM by The Fortress

    Swim Workouts
  4. Monday, March 8

    by , March 8th, 2010 at 09:42 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Aerobic Sets:

    6 x 100 @ 1:45
    odds = back kick
    evens = russian breast drill

    50 EZ

    8 X 75 @ 1:30, done as 25 twirling shooter + 25 EZ + 25 EZ speedy fly

    50 EZ

    Speed Sets:

    3 x (50 AFAP back w/fins + 100 EZ)
    went 23.5, 23.5, 24 ishes

    50 EZ

    6 x (25 AFAP + 50 EZ)
    2 free, 2 breast, 2 fast doggy paddle drill aka Geekity freestyle underwater recovery drill

    100 EZ

    Total: 3050



    Shifting into Sprinticus-CVDB mode. I was surprised I was as fast as I was today given my bad night of gluten coma and some insomnia. Still not sure of my plan for the next 10 days. If I follow my pre-Albatross plan from last year, I'm due for a massage. lol. I guess I will do drylands with somewhat less than my usual fervor tomorrow and then knock off starting Sunday. I am feeling less motivated than usual.

    I guess I should set some goals for the Albatross meet. Ideally, I'd like to be faster than my previous untapered (but slightly rested) times wearing my Pro bodysuit. I'm wondering if I can successfully temper my expectations to reflect non-B70 times. Or whether, as Jimi believes, some psychological deflation from the lack of tech suit is inevitable. I certainly won't expect to go near my NE Champs times -- I always swim faster tapered in Dec. than at this meet. Should be interesting. I do love this meet, though, for the fact that it's in the AFTERNOON. Yay!

    And I still haven't gotten my replacement B70 or received a responsive email. I'm sending another tonight. This could be the first instance of bad customer service I've had with them.

    Here's kind of a nice twist to put in your back extensions: [ame=""]YouTube- Rotating Hypers[/ame]

    Updated March 8th, 2010 at 10:22 PM by The Fortress

    Swim Workouts
  5. Sunday, Mar. 7

    by , March 7th, 2010 at 09:12 PM (The FAF AFAP Digest)
    I slept through my team practice. I haven't slept well the last couple nights, and needed a lie in. Mini Fort needed to swim this afternoon anyway, so we went together. And swam right next to Cage Fighter, whose shoulders are not improving. (But his underwaters are!) He's headed to my ART chiro who's a miracle worker. I just did some basic aerobic work with a little speed today. It's hard to get in a real quality workout at the Rec Center on the weekends b/c of the crowds.


    Warm up:

    700 variety

    8 x 25 shooters on back @ :30

    Aerobic Sets:

    10 x 100 @ 2:00
    1-5 = breast kick w/Mini's breast fins
    6-10 = russian breast drill

    10 x 100 @ 1:45
    1-5 = backstroke kick
    6-10 = 50 back + 50 breast w/Roddin turn

    50 EZ

    Speed Set:

    20 x 25
    odds = AFAP (5 swim, 5 kick)
    evens = EZ

    100 EZ

    Total: 3600



    I still feel funky in the water. Not fast. I'm going to start blaming everything on gluten instead of hormones.

    Poor Mr. Fort make roast beef and roast veggies for dinner while I was swimming. He said he put in gravy master; I google and it says gluten free. So I eat. In fact, as I found out while cleaning up, he put in Kitchen Bouquet, which contains traces of gluten. Immediate rash, itching and gluten "baby." This problem is starting to take a toll on me psychologically. And could be why I'm feeling tired or could be worsening my anemia. I've just been miserable for two weeks. Kinda depressing as I head into champ meet season. I'm not sure how to prepare for my next meet in 13 days. As Chris thoughtfully noted in his blog, it is difficult to train with intensity from mid-Dec. to late May without an extended break. Perhaps I need one for Albatross. Or at least I need to take a break from the crushing drylands for awhile and go back to training like CVDB.

    Back to my scratching. My only consolation is that Christophe Waltz won Best Supporting Actor -- I thought he was brilliant in Inglorious Basterds. (Though Stanely Tucci was also brilliant as per usual in The Lovely Bones.) I'm picking Hurt Locker over Avatar for Best Picture. At least I preferred it. Sandra Bullock looks absolutely beautiful!

    Updated March 7th, 2010 at 10:04 PM by The Fortress

    Swim Workouts
  6. Gym/Swim, Friday, March 5

    by , March 5th, 2010 at 04:57 PM (The FAF AFAP Digest)
    Back to my usual routine, but didn't overdo it at either the gym or pool today. And still plan on taking a rest day tomorrow!


    cable twists w/yoga ball, 50 x 2 x 15, each side
    squats swings w/25 lb plate, 2 x 15
    overhead squats, 45 x 2 x 15
    chest flys w/lunge on cable machine, (?) x 1 x 15
    body rows, 2 x 15
    hanging straight leg raises, 2 x 15
    bent over DB fly, 12.5 x 2 x 15
    seated straight arm dips for RC, 60 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each side


    Warm up:

    700 various

    Set 1: Fast + Aerobic Swim

    6 x (25 AFAP + 50 EZ)
    3 evil, 3 free
    still don't feel too speedy on these

    10 x 50 @ 1:00
    odds = 25 easy speed fly + fly drill
    evens = russian breast drill

    50 EZ

    Set 2: Fast + Hypoxic Kick w/MF:

    6 x (25 AFAP belly shooter + 25 EZ)

    10 x 50 double shooters @ 1:00
    (cruised around 26s)

    50 EZ

    Total: 2550



    Still feeling pretty energetic, but had trouble with cramping again today. I think I failed to drink enough water last night and this am. I also think it was due to the fact -- WARNING RANT COMING -- that I was effen glutened again last night at the swim team banquet. I'm so unspeakably sick of this problem. I hate the fact that it's almost impossible to go out to eat and have anything except salad. I hate that I can't walk in my house and just eat whatever when I'm starving. And I am sick to death of the symptoms. I don't seem to be making much forward progress. RANT OVER.

    I saw Cage Fighter at the pool today. He has tendonitis in both shoulders. This is what comes from swimming distance with the FISH, I fear. I advised him to try ART (that recently helped another one of my friends with tendonitis), ramp up the RC exercises and just kick for a few weeks.

    I saw one of the swimmers at the Austin Grand Prix was using this high tech foam roller to "prep" for his 100 breast final tonight.

    This is sort of interesting too. I do seem to know a lot of people, and masters swimmers, that have personal trainers.

    I see Alice and Wonderland and a science project in my future this weekend ...
  7. Quality Workout w/Speedo, Thurs., Mar. 4

    by , March 4th, 2010 at 04:14 PM (The FAF AFAP Digest)
    At last! I woke up today and didn't feel exhausted. So I think the 3 days of active rest were helpful in shaking off some of the symptoms of possible overtraining. Met Speedo at Oak Marr for a lunchtime swim, and we did a quality workout. This is a modified Geek workout that I've done before. Love it!

    SCY @ Oak Marr:

    Warm up:

    850 various

    Main Set 1:

    3 rounds of:

    4 x 25 fast @ :45
    50 EZ

    These were sort of like broken 100s. I did rounds 1 & 3 with my MF Dolphina and went 9s. Did round 2 free w/fins. Not sure on all the times, probably a couple high 10s and low 11s. My free doesn't feel all that great.

    100 EZ

    Main Set 2:

    2 rounds of:

    1 x 50 @ 100 pace @ 1:15
    1 x 50 EZ @ 1:15
    2 x 50 @ 100 pace @ 1:15
    1 x 50 EZ @ 1:15
    3 x 50 @ 100 pace @ 1:15
    100 EZ

    Speedo did the 50s with a fast middle 25s and AFAP turns, which was a great idea. I need to do this too and more speed play generally, but wanted to do some race pace work today.

    Round 1 was backstroke w/fins. My target 100 pace with fins is, I approximate, a :25, possibly faster. I hit all 6 50s at 25.

    Round 2, I intended to do all fly/back. But, because of a noddler joining my lane, I went the first 3 fly-back (25, 26, 26) and the last 3 back (25, 25, 26).

    200 EZ

    Pete left to return to work and I did a couple drill sets.

    Drill Sets:

    8 x 50 russian breast drill @ 1:05

    50 EZ

    8 X 50 fly drill @ 1:00
    odds = chest press fly
    evens = single arm fly

    Total: 3450



    I felt like I got in a good quality workout with some speed. I'll be shifting even more into speed work this month. I may rip off a 10 x 25 AFAP set tomorrow. I'll see how I feel after am drylands. I lucked out today. My son's crew practice was cancelled, so he took Mini to the gym for a workout. I absolutely hate lifting right after a hard swim.

    The sun finally shone today after days of perpetual gloom. I can't wait for Spring!

    I had a hilarious convo last night with my 9 year old's swim coaches after practice. One was walking around in a boot and I asked him what happened. He said he incurred a stress fracture from running. I told him the same thing happened to me, causing me to become a masters swimmer. He looked at me horrified, and said that, after one more year, he was hanging up his suit and would never ever swim again. Just couldn't take any more of the gawd awful yardage. I told him I only swim 15,000 or less a week. His eyes lit up. Then I told him we get to do all the 50s and the 100 IM. More smiles. Bulb goes off in head. I told him to take 10 years off and come back. I know that's one thing I enjoy about masters: training like a true sprinter after a youth of mega distance and ditching all the long events I swam every meet back then. Yes, I swam 200 fly virtually every AAU meet ...

    I'm going to Mini's high school swim & award banquet tonight. I can see salad in my future. I may try and stretch later tonight. Edit: Mini won the RingLeader/Future Leader award. I think this reflects her supreme bossiness + extroversion.


    Yoga as Cross-Training for Running:



    Read this today:

    "We all have those nights when we just canít get to sleep. Studies continue to suggest that eight hours of sleep is the average that most people need. Sometimes our lives just donít allow for this amount of time.

    Many experts put sleep in the same category with diet and exercise in terms of importance for health and fitness. In the American Journal of Epidemiology we are told that although we know that eating 10% more calories a day can add 15 or more pounds in a year, we donít understand that sleeping 10 % less carries a similar risk for weight gain.

    Some studies indicate that women who sleep five or fewer hours a night are one-third more likely to gain 33 pounds over the next 16 years as compared to those who get seven hours of sleep.

    Not only can sleep help keep off the pounds, it helps prevent cancer, and heart disease. Enough sleep can improve memory, keep colds at bay, and help us get in a better workout.

    Itís time to start planning your sleep as you would your workout and diet."

    And here's a funny article by George Will on "How to Ruin Your Child," which includes depriving then of sufficient sleep:

    Sprinters are Different, Nathan Adrian:

    Updated March 4th, 2010 at 08:37 PM by The Fortress

    Swim Workouts
  8. Day 3 of Laziness, Wed., March 3

    by , March 3rd, 2010 at 04:44 PM (The FAF AFAP Digest)

    Planned to go to hot yoga today, but I couldn't make it in time for the noon class as I was at ART (see below).

    So, I put in the Yoga Shakti DVD and customized my own program using the yoga matrix. It was about 75 minutes long, and I liked this routine better than the preset 90 minute routines. I only used one set of sun salutations and skipped all the dancing warrier series. I added the ab series, which was interesting. But I need yoga blocks for some of these moves, they're so difficult. The spine twisting series were great. This seems like a great adjunct to the spine strengthing series in bikram and all the twisting core work in the gym.


    Given my malaise, I decided a tune up and visit to my ART doc was in order. I spent the entire 30-40 minutes grilling him about nutrition, as he's rather an expert on that with advanced non-ART degrees. Here's a summary:

    1. Supplements good. HA! He says that all high performing, high level endurance athletes use them and need them. He says there are growing studies that support their efficacy. Perhaps they aren't the years long well controlled double blind studies that docs rely on. I may email him and ask him for the studies.

    2. We discussed my difficulty with workout and recovery drinks (can't use whey products, gatorade give me heartburn). He said (a) I should always use an electrolyte drink if exercising more than 35 minutes; (2) I should try Endura again, which is a medical grade and very pure electrolyte drink powder without additives (so it shouldn't upset my seemingly delicate GI system). I have heard that Lance Armstrong started using Endura and ditched Hammer products after a recent "bad batch" of Hammer products came out.

    3. With respect to whey, he said the hemp protein I'm using is very good. However, pure compounds of whey are the best for building and maintaining muscle. Once I get the gluten issue under control (still suffering symptoms, blech), we can try a very fractionated type of whey that will have very little, if any, lactose in it.

    4. He approves of my smoothies! And says that, yes indeed, they may have been keeping me healthier this year b/c they are loaded with immuno-system-boosting nutrients. He suggested adding a teaspoon of coconut oil to my smoothies, as that is a superior recovery agent. I did mention what Quick had said about type O blood types being sensitive to coconut. He said, once I get the gluten out of my system, I should try one tsp and see if I get a reaction within 4-6 hours. If not, put it in the smoothies. He seems to buy about 70% of the blood type diets.

    5. He loves Michael Pollan's rule that one should not eat anything that doesn't rot.

    6. I'm going to add another ingredient to my smoothies as well: InflamX360, which is referred to as a "medical food." Anyway, he thinks this will help with recovery and help calm down my traumatized GI system as well. It apparently tastes very nasty, but hopefully all the berries will disguise the flavor. InflamX also has L-Glutamine in it.

    7. Soy is poison for me. I checked to make sure the Paul Newman salad dressings I often use don't have this or any other hidden gluten ingredients in it. Luckily, they do not.

    8. My shoulders are stable. Yay! He approves of my new routine of lighter weights + core intensive/body weight exercises + yoga. The heavier weights do put a lot of strain on the shoulders. But he certainly found some "hot spots." (Jokes already made about this phraseology. )

    Core Stabilization Exercises:

    Here's some good core work to do at home I think you could also do it at the gym with 2 benches.

    [ame=""]YouTube- Core stabilization[/ame]


    I'm hoping these last 3 recovery days are enough to jolt me back to normalcy. I want to be able to kick Speedo's ass in the pool tomorrow. If not, I'm going back to HTFU.

    USMS on Youtube:

    Never knew we had this link:

    Updated March 3rd, 2010 at 09:33 PM by The Fortress

    Yoga , ART
  9. Tired, March 2

    by , March 2nd, 2010 at 05:33 PM (The FAF AFAP Digest)

    Commentary first today. I've had the blahs for awhile, but I've been feeling wiped out since Sunday. I'm worried I'm overtrained. And it was probably inadvisable to start skipping my once a week rest day on Saturday. After about 1000 yards in the pool, I threw out my planned workout and did another low yardage recovery day. Had to take Mini to the gym, but didn't do much there either. I'm going to my chiro tomorrow and will just plan something else mellow again, I guess. It would also help if I had less kid drama and less pervasive gray gloom, I guess. And I certainly don't want to get ISH.

    And I still have loads to do tonight ... May have to take Chaos' advice and sell the kids, pet, house, etc.!


    Warm up:

    700 various

    4 x 100 breast pull w/MF @ 2:00

    50 EZ

    Hypoxic Sets:

    30 x 25 shooters w/MF @ :15 RI
    10 back, 10 side, 10 belly

    10 x 50 double shooters on back w/MF @ 1:00

    50 EZ

    Total: 2400


    catch windmill w/15 DB, 1 x 15 each side
    box jumps, 1 x 10
    twisting lunges w/15 lb DB, 1 x 15 each leg
    flutter kick on bosu, 1 x 50
    Mr. Fort's hip/ham exercise w/40 lb BB, 1 x 15

    external and internal rotators, 10 x 2 x 15, each side
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 2 x 25
    3 position arm extensions, 1 x 15 each position

    Post Article:

    There was an article in the Post today about the fact that quinine is ineffective in combating leg cramps. It was referring to nighttime leg cramps. This is consistent with the advice Gull gave on line long ago. I think magnesium may work better for me anyway.

    Also on healthy diets:

    Updated March 2nd, 2010 at 05:49 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. Monday, March 1

    by , March 1st, 2010 at 05:18 PM (The FAF AFAP Digest)
    I'm apparently still feeling the effects of the conventional lifting with Mini Fort. I'm still sore and tired -- good reason not to do that again! lol Next time I take her, I'll just watch her form and stick to this season's dryland plan. Anyhoo, I just did a very slow swim. I'm not one of those masters who can't go slow when I'm supposed to! Thinking of Rich Abrahams' famous quote here.


    Warm up:

    600 various

    Drill Sets:

    200 chest press fly
    200 hand lead caterpillar fly drill
    200 evil kick, no board
    200 scull
    200 glide drill on belly
    200 glide drill on back

    50 EZ

    Total: 1850


    Random Commentary:

    1. I was thinking today about my fatigue. (Though I feel much perkier this afternoon after that mellow swim than I did this am). I was wondering if trying to do intense dryland + yoga + swim is too much. Sort of like when I was trying to do weights + run + swim, and I have to give up running. Power yoga is somewhat tiring. Something to mull over.

    2. Every time I go to bikram yoga, there is a sign in the room, saying something to the effect "if you go to yoga every day for 30 days, it will change your body; if you go every day for 60 days, it will change your life." I've wondered about this. How would your body feel if you did it every day rather than just a couple x a week? Maybe one season, I'll give up drylands and just do yoga and swimming and see what happens.

    3. I'm not going to the Warrenton meet. Would like to, but it conflicts with Senior Champs on Sunday, and the weekend would just be too busy and hectic. So I may never do the 100 evil again! I wanted one more shot at it before retiring from evil.

    4. I'm going to look at my workouts from before the Albatross meet and replicate them this year for a nice comparison. I'm swimming different events this year. But I will have my once a year 100 meter fly that I did last year and will do this year.

    5. At the Albatross meet, I'm swimming (subject to scratching one of course) 100 fly, 50 back, 50 fly, 50 free.

    Pro Bodysuit times:

    100 fly, 1:12.1
    50 back, 33.2
    50 fly, 31.3
    50 free, 28.7

    B70 times:

    100 fly, 1:09.8
    50 back, 31.1
    50 fly, 29.6 (Jaked), 29.9 (B70)
    50 free, 28.2

    Will be interesting to see where my never before worn kneeskin times fall within this spectrum.

    6. New core exercise: Get the heaviest weight stretch cord you can find. Tie one end to a post about shoulder height. Grab the other end (if it has a handle that is best) and step sideways away from the post until the cord is good and taught. Now, with arms locked straight and legs slightly wider than shoulder width and also locked straight, rotate your body until your arms are directly in front of your chest. The resistance should be fairly difficult. Now hold for 45 seconds for each side and repeat. Great for deep core work and for spine stability.

    7. Exercises for Strong hips/hammies:
    (for Tim and anyone else)

    * one legged squats with one foot on bench and the other in lunge position. with DBs. go down slowly on a 4 count and back up fast. I believe these are called Bulgarian one legged squats.

    * one legged squats with one foot on bench and other in lunge position. with DBs. hold in one leg lunge position, working up to 3:00.

    * stand with knees slightly bent with a light barbell on shoulders. stick ass out and arch back. bend down very slowly until you're looking at the floor and then up very slowly. repeat.

    * hip hinges (I think I've explained this one before).

    8. I'm mulling over events for Zones. Right now, I'm leaning toward: Sat: 100 free for 50 split, 50 breast, and 100 fly, Sun: 100 IM, 5 fly, 100 back. I'm swimming relays, so don't want to load up too much on individual events. I hope to get a 50 back split leading off a relay to see where I'm at. I remember I was plastered last year after Zones. Not sure how much I'll rest for that meet. Suggestions? Seems to close to Nats for a double taper. Maybe just the 3-5 day rest.

    9. I heard gossip from the Texas World Champs meet that the Race Club may start having its elite swimmers do the med ball game!

    10. I may be up in the Pittsburgh area around the end of March. If so, I may make an appointment with Ron De Angelo for some strength/core training ideas.

    11. Garrett Weber-Gale on eating like an Olympian.

    12. Haven't gotten my darn B70 replacement yet. Will start fretting in 2 days.

    13. One of the bad girlz from Team HotTub is doing P90X and loving it!

    Updated March 1st, 2010 at 08:09 PM by The Fortress

  11. Swim w/Team, Sun., Feb. 28

    by , February 28th, 2010 at 06:12 PM (The FAF AFAP Digest)
    SCY @ GMU w/team:

    Warm up:

    No idea what the actual warm up was, though it looked quite lengthy, as I arrived late. My alarm was set accurately, but somewhere I lost another 20-25 minutes snoozing. So I only had about 15-20 minutes to make coffee and book out the door. This is really not ideal for me. My body needs a little time to wake up. Ate a banana and smart water on the way.

    I did my usual 700 various for warm up

    Kick Set:

    6 x 125 kick @ 2:20, no fins
    assigned: 3rd 25 fast, 5th 25 no free
    I went backstroke, mod pace. I wasn't ready to go "fast" yet. Some folks used fins, and I still beat them. Not too much use in kicking slowly with fins ... 2 cents.

    50 EZ

    Aerobic Stroke Set:

    3 rounds of:

    250 @ 4:00
    150 back @ 2:30
    50 stroke fast @ 1:30

    round 1 = back w/6 SDKs each 25
    round 2 = fly w/6 SDKs each 25
    round 3 = breast (with an extra 30 seconds on the 250), 2 UW pulls each length

    There were no backstroke flags set up after the pool being reconfigured for the Conference Champs. This makes back a bit of a challenge for a non stroke counter. I was in the end lane, so I used a speaker to help sight.

    The hypoxic work was tough for most of my teammates. I did this set with fins (sore shoulders, and twingey right shoulder ). 6 SDKs every length with fins is somewhat taxing as well; I think it translates to about 10 regular kicks. I didn't do the 250 fly, no way. I just did dolphin kick on my back. In fact, I lost count and did a 300 on that one. Still easily made the interval. I had to do a couple 1 arm pulls on the fast 50 fly and forgot Fortina on the fast 50 back. Fast 50s (maybe 90%) = 26, 26, 31.

    50 EZ

    Speed Set:

    4 x (3 x 25) w/fins @ :40
    1 = kick
    2 = UW
    3 = fast swim

    My caustic lane mate gave me sh*t for using fins on the previous set (as he always does), so I humored him and did these all back shooters with no fins as "penance." lol (What he doesn't know is that a :40 interval is not really any sort of penance. )

    100 EZ

    Additional Drill Set:

    10 x 50 russian breast drill @ 1:00

    50 EZ

    Total: 3800



    I was pretty tuckered out after that. I think yesterday's weights (followed by power yoga) hit me hard today. I'm not at all used to those upper body weights or leg press since I shifted my training regimen. I was sort of reminded of how I used to feel when I started lifting in earnest after Austin 2008. I went to a matinee with Mr. Fort and then came home and zoned on the couch without moving for an hour. Will now summon up the strength to make a cassoulet with some damn root veggies.

    There was a hysterical article in today's Post by George Will. I'll have to try to find the link later.

    Updated February 28th, 2010 at 08:01 PM by The Fortress

    Swim Workouts
  12. Drylands + Yogas, Sat., Feb. 27

    by , February 27th, 2010 at 04:41 PM (The FAF AFAP Digest)
    Gym w/Mini:

    twisting squat swings w/25 lb plate, 2 x 15
    rotating squats swings w/20 lb DB, 2 x 15
    goblet squats, 65 x 2 x 15
    squat X Press, 40 (DBs) x 2 x 15
    leg press, 410 x 2 x 10
    Icarian incline lever pull, 80(?) x 2 x 15
    bench press, 70 x 2 x 10
    HS hi row, 130 x 1 x 10, 150 x 1 x 10
    lying overhead tricep extension, 50 x 2 x 15
    single arm lat pulldown, 50 x 2 x 10, each arm
    total ab machine, 100 x 2 x 25, 120 x 1 x 25
    back extensions, 10 x 2 x 25
    elevated knee-ins w/10 lb DB held by feet, 2 x 15
    elevated push ups, 1 x 15 (forgot other set)
    flutter kicks on bosu, 2 x 50

    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dip, 50 x 2 x 25
    tricep kick backs, 7.5 2 x 15

    P90X Yoga, 60 minutes:

    I did 60 minutes of the 90 minute DVD. My legs were burning on the balancing postures after all the dryland leg work. My 9 year old daughter did about 20 minutes with me.


    It's fun going to the gym with Mini, but she refuses to do any core work. She says she does it all during drylands. So I end up doing a more traditional workout with her. That's one reason I came home and did yoga -- to get some additional core work in. Need to hit the ab wheel tomorrow.

    Glad I took the day off yesterday. Felt much better today. Going out to dinner tonight, hoping not to get glutened. Then heading to my team practice tomorrow am. I think it's still on despite the Conference Champs happening there this weekend.
  13. Nutrition Ramblings, Friday, Feb. 26

    by , February 26th, 2010 at 06:18 PM (The FAF AFAP Digest)
    I have the blahs today. Jimi believes this is because I am "inside a small [winter] box." I believe it due to the stress of raising girls. In light of the blahs, and partially and uncharacteristically paralyzed by them, I decided to take an off day. And forgive myself in advance for failing to stretch. In fact, after consulting my blog, I see that I haven't had a complete rest day since Feb. 8, so I am probably due. Tomorrow, I will back in the gym with my oldest daughter, who thinks after 2 visits, she already has muscles.

    So, instead of discussing swimming or drylands, I will have a nice nutrition ramble.

    Food Rules:

    I read the next part of the Michael Pollan book.

    1. Funny Rules:

    "The whiter the bread, the sooner you'll die."

    "Eating what stands on one leg is better than eating what stands on two leg which is even better than eating what stands on four legs."

    "Avoid food products containing ingredients that a thrd grader cannot pronounce."

    "Breakfast like a king, lunch like a prince, and dinner like a pauper." (I've heard this one before. Epic fail for me.)

    P90X also urges eating nothing 3 hours before sleeping. Here is their advice:

    "Here at Beachbody, we're always drilling the "no eating for 3 hours before bedtime" rule into your head and, sure enough, it's important not to go to bed with undigested food in your stomach, especially carbohydrates and fat. So what about those nights when you're so hungry that if you don't eat, you know it will affect your sleep?

    The answer is a protein shake. Usually, truly feeling hungry is a sign indicating a lot of muscle breakdown. When you have muscle breakdown you need protein, especially at night, which is when your muscles do most of their recovering. So if you are famished, a small protein shake with no added ingredients, like fruit or milk, will not only allow you to sleep but speed up your recovery process as well."

    2. Fav Rules:

    "Eat some foods that have been predigested by bacteria or fungi."

    -- This is why I've begun taking probiotics. They help reduce allergic reactions, aid the function of the digestive and immune system and reduce inflammation.

    "Have a glass of wine at dinner."

    --"There is now considerable scientific benefits of alcohol ... People who drink moderately and regularly live longer and suffer considerably less heart disease than teetotalers ... Drinking some every day is better than drinking a lot of weekends."

    3. Rule I'm ambivalent about:

    "Be the kind of person who taken supplements and then skip the supplements"

    Apparently, people who take supplements are healthier than those that don't, but not necessarily b/c of the supplements. However, he does note that nutrition becomes more important as you age and that you can develop specific nutritional deficiencies -- Vitamin D, Calcium, Vitamin B. Also, as we age, our need for antioxidants increases while our ability to absorb them declines. Since I've started with my supplement & antioxidant infused smoothies, I've been healthier. So I'm sticking with it, just like Geek.

    WSJ Article:

    There was an interesting article in the WSJ on Tuesday about evolution being responsible for obesity. Apparently, when we shifted from being hunter and gathers to agriculture, a carb rich diet became the norm and we grew tubbier.

    Some interesting speculation about procreating early and often being the driver of evolutionary change as well ...

    And, boo hoo, Gatorade dropped Tiger Woods. There was a hilarious article about him in -- not really re-printable here. lol


    I've been uncharacteristically wishy washy about meets as well. I had finally decided to swim the 100 evil and 100 IM or 50 back at the Warrenton meet, and now I see it's the same weekend as PV Senior Champs.

    Night Owl vs. Early Bird:

    An interesting study to confirm we're different!

    Updated February 26th, 2010 at 10:13 PM by The Fortress

  14. Lactate Pain, Thursday, Feb. 25

    by , February 25th, 2010 at 06:33 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    10 x 25 shooters on back

    Transition Set:

    10 x 50 @ 1:00, mod pace
    mixed up strokes

    Lactate Set:

    3 x (100 AFAP + 200 EZ) @ 9:00

    Pete and I both approached this set with trepidation. He hadn't been feeling well; I'd been feeling tired. But we had at it, exceeding our expectations and improving since the last time we did this set on 10/1/09. Pete did free, and I did back with fins like last time. I felt like death on the first one; I was completely gassed and faded with typical wimpy sprinter elan on the last 25. Had to mentally regroup. I contemplated doing fewer SDKs on the first 25 to see if I had more left at the end. But the only way I can beat Speedo is to get an early lead via SDKs and try to hold it, so I persisted. He got me on the first two nevertheless with his new super duper flutter kick. The last 100 I concentrated on keeping my upper body as still as possible and staying under as long as I could. This yielded a better time. I was slightly nauseous after this set. Anyway, it went thusly:

    1st 100:
    last time: low 53
    this time: low 54

    2nd 100:
    last time: mid 53
    this time: mid 53

    3rd 100:
    last time: 54 low
    this time: 52+

    Total: 2450

    I consider this an improvement on last time, mostly because I descended my times instead of ascending them. I was dead after this and had no desire to do any drills. Limped to the hot tub for a 10-15 minute soak.

    P90X Stretch:

    I never realized there was a P90X DVD devoted just to stretching. Found this out today from a P90X trainer on FB (it's disc 7). I didn't feel up to real yoga, but felt like I needed a stretch since I was sore and tired. So I plugged the DVD in, and did about 45-50 minutes of it. I fast forwarded through the tricep stretch part, which seemed to be the verboten USAS shoulder stretches. A few of the stretches were bikram yoga poses. This was just what I needed -- yoga light -- without the taxing standing and balancing postures.

    Here's a list of the stretches: For those of you short on time, I recall Paul Clydesdale Smith saying that he aspired to always start his day with 10 sun salutations.

    Here's an article on the health benefits of yoga, including that it may help prevent cancer:

    Here's a list of P90X recipes for breakfast:

    Here's a FB P90X article (on Tony Horton's page) that agrees with Michael Pollan's book below about fewer ingredients being better:


    I've been reading Michael Pollan's short book, Food Rules. It's very short and zippy and and cleverly debunks the machinations of "The Nutritional Industrial Complex." The basic message is: (1) eat real food, not ersatz "edible foodlike substances" that are typically packaged; (2) eat mostly plants, and (3) don't eat too much.

    He accurately calls nutrition an extremely young science. There are only several verifiable facts. The so-called "Western" diet (with processed foods, meats, fat, sugar, refined grains, little fruit & veg) causes disease (obesity, cancer, heart disease and diabetes). It's not known which of these dietary elements is the evil culprit. Too much focus is being placed on identifying the culprit, he opines, because food manufacturers can then tweak their products, process food more, and well, make more money.

    He lists 64 rules and explains them. See, e.g., a couple reviews: (Jane Brody)

    I chatted with Jazz briefly about the book last night. He likes Pollan's approach, but wonders if he discounts starch too much. See, e.g.,

    I was wondering about one of his comments -- that we have an "inborn preference for sweetness and fat and salt." What evolutionary process explains this? I guess it's the food processors manipulating us?

    So far I'm having a banner day nutrition wise!

    Mr. Fort's Studliness:

    I am the worst athlete in our family apparently. Mr. Fort turned in some impressive results on his testing:

    body fat = 7%
    VO2 max = 61
    lactate threshold = 91% of VO2 max

    I don't know much about VO2 max except that is apparently somewhat innate and cannot be improved upon too much. It varies by age and gender. The average college male has a VO2Max of 44, I'm told. [ame][/ame].

    Mr. Fort's lactate score is the most impressive. According to Joel Friel's Cyclist Bible, elite cyclists have a 80-90% range. And Mr. Fort is 50!

    I have no desire to have these test done, though Mr. Fort did urge me too. There is another test for anaerobic power output that he didn't take.


    That was a smackdown. I'm tired and sore. My shoulders are sore from the lifting earlier this week. My legs are sore from the AFAP SDK-ing. Tomorrow, will be another recovery type day with probably some bikram yoga.

    Updated February 25th, 2010 at 10:49 PM by The Fortress

    Swim Workouts , Yoga , Test Sets
  15. Silky Slow, Wed., Feb.24

    by , February 24th, 2010 at 03:58 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ OakMarr:

    Warm up:

    700 various

    Main Sets:

    The guts of the structure of these sets was taken from Tim's blog -- a workout coached by Paul & Laura.

    1 x 200 chest press fly
    8 x 50 russian breast drill, no pullouts @ 1:00
    (this is breast w/fins and a flutter kick)
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    8 x 25 shooter w/MF on left side
    8 x 25 shooter w/MF on right side
    10 x 1:00 VK, alternate breast & dolphin*

    * Meant to do only 5, but was side tracked by convo with fellow swimmer grilling me about cramps and sports nutrition.

    1 x 200 chest press fly
    8 x 50 PLD breast w/MF no pullouts @ 1:00
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    6 x 25 UW shooter on back, no fins, working on DPK (did 18 per 25 instead of the usual 20-21)**
    6 x (25 EZ speed fly + 25 DAB)
    50 EZ
    5 x 1:00 VK, alternate breast % dolphin

    ** Meant to do more of these, but got seriously sidetracked by a lifeguard. He was interested in learning how to dolphin kick UW better and in my MF. He had been timing my easy speed 25s w/o fins and I was apparently going around 15s. People are always stopping me during practice when I am doing shooters. The other day a lap swimmer asked if I "was some famous swimmer." lol I had to explain about masters swimming.

    Total: 3150 + VK

    10 minutes hot tub

    10 minutes chatting w/Speedo, who was starting his workout just as I was leaving.



    Did a total easy breezy recovery workout today without a single fast thing. Mostly doing drills and working on technique. It felt very nice. I was, as expected, a bit sore from the drylands yesterday (and the preceding days).

    I was a bad girl and didn't stretch last night. Hopefully, I will improve upon that tonight.

    For those of you who like yoga balls (like the Stud-ly one), there were some good exercises on the youtube link of Tamika Jones I posted yesterday.

    Tomorrow, Speedo and I are repeating a lactate set we did long ago. Here is what I did last time:

    3 x (100 AFAP + 200 EZ) @ 7:00
    I did the 100s backstroke with fins, which matched up well with Pete swimming free.
    (Went 53 low, 53 mid, 54 low.)

    I also just read that a hot yoga studio is going to be opening in Tysons in mid April.

    Updated February 24th, 2010 at 09:43 PM by The Fortress

    Swim Workouts
  16. Gym, Tuesday, Feb. 23

    by , February 23rd, 2010 at 06:57 PM (The FAF AFAP Digest)

    I really meant to take a rest day today, as I was tuckered out. But Mini wants to hit the gym on Tuesdays, so I did about 50 minutes of drylands with her. This was quite interesting as she is not speaking to me at the moment b/c I took something away from her. She appears to think this is a "punishment" of some sort -- but I'm heartily enjoying it. hehe Again, I did some more traditional stuff, as Mini has no real strength base. She's like I used to be -- looks strong but isn't.

    HS bench press, 60 x 2 x 10, fast
    seated narrow grip row, 70 x 2 x 10, fast
    HS high row, 90 x 2 x 10, fast
    bent over rear delt flys, 12.5 x 2 x 15
    goblet squats, 65 x 2 x 15
    standing overhead tricep press, 60 x 2 x 15
    lateral bench hops, 2 x 25
    body rows, 2 x 15
    chin ups, 2 x 5
    hanging knee ins, 2 x 15
    box jumps, 2 x 10
    cable twist w/yoga ball, 50 x 2 x 15, each side
    squats w/12 lb med ball, throw and catch, 2 x 15
    flutter kick on back on bosu, 4 x 50
    external and internal rotators, 10 x 2 x 15, each side

    I'm hoping to have enough discipline to stretch during the Olympics or Lost tonight.


    I was unusually tired today and suspect my shoulders/back may be sore tomorrow as I did some exercises today that I haven't done in ages. Tomorrow, I'm going to do a gentle aerobic/drill workout and possibly some yoga. Then, perhaps a lactate set with Speedo on Thursday and a gym/swim double on Friday.

    Random Thoughts:

    1. I forgot one thing from the magazine on aging I mentioned yesterday. One article also stressed the importance of working on and improving balance. Many injuries to aging adults, even those in decent shape, are caused by falls. Balance work helps prevent this type of injury. In short, yoga is good. Suck it up, Geek.

    2. My arms were sore today. I think it was from the isometric handstands.

    3. I found this article on FB about core workouts that Tamika Jones does:

    4. As I was pondering my hydration issues, I realized that some of the dehydration is due to the allergy meds and sleep meds I take. I guess you have to work extra hard to combat the residual effects from this.

    5. Still haven't signed up for Warrenton. Just not sure what to swim. I may do the 100 IM to practice the Roddin turn, I guess. Maybe I'll just sign up for 5 events and pick 2-3 to actually swim. I may rest some for the Warrenton/Albatross meets in March. I've been slamming the drylands since December and I think my body could use one. Then plenty of time to gear up for Nats.

    6. Was chatting with my bro about the Insanity program today. He says it's MUCH harder than P90X. He describes one of the 45 minute cardio DVDs as 2x harder than the P90X plyo. Yikes. Unlike P90X, which focuses on different body parts each day, Insanity, hits everything in each workout. He's going to send me one of the cardio DVDs to try.

    7. Another article on racing weight for runners:

    8. Another anti-aging article: http://velocityperformancetraining.b...ioxidants.html

    9. I heard this was a decent read: [ame=""] Core Performance Women eBook: Mark and Pete Williams Verstegen: Kindle Store[/ame]

    10. Drill for sighting in OW swimming: [ame=""]YouTube- Freestyle - Single Arm Sighting[/ame]

    Updated February 24th, 2010 at 04:00 PM by The Fortress

    Strength Training and Dryland Workouts
  17. Monday, Feb. 22

    by , February 22nd, 2010 at 08:42 PM (The FAF AFAP Digest)
    AM Drylands, 45 minutes:

    broomsticks twists, 1 x 25
    bent over rear delt flys, 30 x 2 x 15
    Icarian lever incline pull, 75 (?) x 2 x 15
    hanging straight leg raise, 2 x 15
    one legged squats, 40 x 2 x 10, each leg
    single arm lat pulldown, 55 x 2 x 15, each arm
    squats w/12 lb med ball throw & catch, 2 x 15
    pushups, 3 x 15 (1 set regular, 1 set elevated, 1 set feet stacked)
    box jumps, 1 x 10
    broad jumps, 1 x 10
    rock star jumps, 1 x 10
    wall squat, 2 x 1:00
    handstand on wall, 3 x :45

    external & internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25

    PM Swim/Solo/SCY:

    Warm up:

    800 various

    Aerobic Set:

    8 x 100 @ 1:30
    odds = backstroke w/fins, 3rd 25 UW shooter
    evens = single arm fly

    Speed Set:

    This is a modified Geek set, modified for lazy sprinter types:

    2 x 50 fast w/fins @ 90% @ 1:30
    (did backstroke, went 25s)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 flutter kick w/board AFAP @ :45

    1 x 100 (50 EZ + 50 front scull)

    4 x 75 russian breast drill, no pullouts @ 1:30
    (very tiring drill, but I like it)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 AFAP shooters on belly @ :45

    1 x 100 (50 EZ + 50 front scull)

    2 x 50 fast w/fins @ 95% @ 1:30
    (did back, went 24.5 ish)

    100 EZ

    100 EZ breast kick w/board

    Total: 3100



    The legs were pretty tired today after drylands and/or yoga every day since last Thursday. I considered not doing the speed set, but decided to forge ahead. Tomorrow, I'm not sure what I'm going to do, but it will be recovery. Oh, I have to take Mini to the gym again, so I'll probably do some work there.

    I had a checkup with my eye doc today. Good timing, as my darn eyes are sore again. I've probably just been neglecting them, not dumping in enough refresh and genteal. Sigh.

    Mr. Fort is going in for an hour of VO2 max, lactate threshold and body fat testing tomorrow. His trainer (for his hip/hamstring rehab) got him intrigued. The trainer says that girls tend to be more wimpy than guys on the test. I think that's a slur against Big Noodler.


    While there, I read the US New & World Report newest issue on aging. Here is what I recall:

    1. "DNA is not necessarily our destiny." Genes seem to be instructed, in part, by a drive that can switch them on or off. (I recall this as well from the recent WSJ article on lactose intolerance.) As you age, genes become switched on or off in appropriate ways. There are some things that can apparently help these glitches -- exercise, low stress, nurturing. Stress is particularly bad b/c even if it abates the exposure part is "memorized" and repeated by the gene. Lovely. I suppose adult onset allergies are caused by this same switching off of a gene(s).

    2. Researchers believe the aging process is elastic and can be manipulated. For example, through calorie restricted diets -- thought there is no hard science on this point. Exercise causes athletes to have longer telomeres, the protective ends of DNA. This lowers the risk of heart disease and cancer.

    3. Nutrition is very important. Doh. The trend in aging people is toward obesity, as Geek knows and complains about. One stat that caught my eye was that a typical woman in her 40s now weighs 168 pounds as opposed to 143 in the 1960s. Yowsa!

    4. Paying attention to what you eat isn't just about controlling weight. We need to get the right amount of vitamins and minerals. As we age our bodies produce less B12, D and calcium. These typically need to be supplemented for most people. Once you reach 50, you apparently need 1000-1200 mg of calcium per day. I notice that's what I'm getting in the horse pills I started taking.

    5. Your job may literally be killing you. Even if one eats exceedingly healthily, if you hate your job or have intense job stress, it will influence your health and longevity and make you more prone to heart disease. The worst situation of work is one of high demands and little control.

    6. Hormones: Younger women tormented by hot flashes are being increasingly prescribed ultra low dose hormones. For awhile, after that study 7 years ago, hormones were all taboo. But that study didn't necessarily apply to peri-menopause or menopause symptoms. I think it dealt with hormones used to treat other health issues and the women in the subject were older. Still, it's recommended that one is not on hormones for more than 5 years. There are tips for "managing" peri-menopause the "natural" way. (Screw that, I was already doing all that to no effect.)

    7. Cramps -- I understand that magnesium may be the most helpful in managing cramps. My doc recommends 250-500 mg per day. Apparently, magnesium has muscle relaxant properties. I was almost completely cramp free today.

    8. Dr. Jaegermeister PM'd me that there is no medical benefit to not drinking during yoga. So I will carry on with being a "heavy drinker." The free medical advice is so awesome. Always appreciated.

    Updated February 22nd, 2010 at 10:33 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Swim + Yoga, Sunday, Feb. 21

    by , February 21st, 2010 at 06:37 PM (The FAF AFAP Digest)
    Swim @ GMU

    Swam in a lane with Barb & Cheryl

    Warm up:

    5 x 250 of various stuff
    I did my usual 700 variety warm up and 200 fly drills

    8 x 75 kick @ 1:30

    Assigned to use a board and "tap" toe on the water every 2nd 25.

    Barb and I did them all backstroke kick. I wasn't paying much attention to the times. Think I was going 1:04s or so.

    50 EZ
    Didn't do it, too busy chatting w/lanemates

    Aerobic Stroke Set:

    3 x (3 x 150) @ 2:30

    50 fly/100 back
    50 back/100 breast
    50 breast/100 free

    I did the "Roddin" turn on my back to breast transitions.

    50 EZ

    Speed Set:

    20 x 25 w/fins @ :30

    2 fast UW kick + 2 fast swim w/15 UW + 1 EZ + extra 30 seconds rest

    I did them all back shooters. Seemed to be going high 10s-11s.

    100 EZ

    Total: 3500

    Barb showed me a new dolphin kick/fly drill she's been doing with the USA-S team she trains with. It's called The Fish. Not sure I can described it very accurately. You go fairly deep underwater on your side with your back arched, head back and arms in airplane position and dolphin kick that way initiating the kick with your head. I tried a few times and ended up in another lane. lol I'll keep at it though.

    Hot Yoga:

    After a few hours rest, I ventured to the hot yoga studio. It was very hot again, but I survived. Ran into an old masters swimmer/tri friend I hadn't seen in years. It seems that a lot of tris are at this studio.

    One thing that escapes me is that it's deemed a badge of honor to get through the class without drinking. I'm not sure why this is such a desirable thing. And certainly not for me with my hydration/cramping issues.



    Great to swim with my team again! I love swimming at GMU on Sundays b/c I get a good aerobic workout and can concentrate on the real speed and lactate work on solo swims. Quite unlikely I would have done 9 x 150 on my own ...

    Mulling over what sets to do tomorrow ... Any suggestions for good sprint sets?

    Mini Fort didn't complain about being sore today either. I could definitely feel the tricep work yesterday. Mini (who still needs a new name) took a bunch of photos of us yesterday after our gym/lunch/visit to the MAC counter, and I've attached a couple here. We used to have the same hair color. lol

    I think I was inadvertently glutened again at the restaurant last night, though I didn't think I was eating anything with gluten. I'm all itchy, rashy and bloated today. Blech. And, for some reason, the intense sweating in bikram make me itchy afterward as well.

    Updated February 22nd, 2010 at 09:07 AM by The Fortress

    Swim Workouts , Yoga
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  19. Gym w/Mini Fort, Sat., Feb. 20

    by , February 20th, 2010 at 11:19 PM (The FAF AFAP Digest)

    My daughter is showing interest in an actual dryland/weight routine, particularly in strengthening her legs. (She's done no leg work in a couple years, or even kicking, b/c of knee issues.) So I took her to the gym today and showed her the ropes. More of a conventional workout than I would typically do, but she wasn't interested in doing "abs." And, truthfully, after watching her russian twists, she can probably school me in "abs" (though maybe not "core). Interestingly, her coaches are talking about doing "ab ripper X."

    Here's what I did (her weights were all lower):

    bicep curls w/bar, 40 x 2 15
    P90X squat X press w/DBs, 40 x 2 x 15
    leg press, 410 x 2 x 10
    leg curls, 80 x 2 x 12
    leg extensions, 100 x 1 x 8, 80 x 1 x 12
    lying overhead tricep press, 50 x 2 15
    standing overhead tricep press on cable machine, 65 x 2 x 15
    Icarian incline lever pull, 90(?) x 2 x 15
    russian twist w/25 lb plate, 2 x 25
    box jumps, 2 x 10
    push ups w/one foot on top of other, 2 x 25
    back extensions w/25 lb plate, 2 x 15
    squat swings w/25 lb plate, 2 x 15
    reverse flys on double cable machine, ? x 2 x 15

    seated straight arm dips, 60 x 2 x 25
    seated scapular squeeze on cable machine, ? x 2 x 25 (couldn't figure out the weights on this machine on quick inspection)
    external and internal rotators, 10 x 2 x 15, each arm

    Mini rushed me home, didn't let me stretch and I got too busy to stretch later.


    Feeling much better today. Practically bursting with energy. Just got back from what I hope was a gluten free dinner with friends and hope to get to my am swim practice at GMU tomorrow and perhaps hot yoga in the afternoon.

    Has anyone seen Shutter Island? I read the the NYT and the Post panned it, and the WSj loved it. I was hoping it would live up its Hitchcockian previews.

    Updated February 20th, 2010 at 11:43 PM by The Fortress

    Strength Training and Dryland Workouts
  20. Friday, Feb. 19

    by , February 19th, 2010 at 07:21 PM (The FAF AFAP Digest)
    AM Drylands:

    15 minutes med ball slamming in racquetball court*
    goblet squat, 65 x 3 x 15
    bicep curl, 50 x 1 x 10, 40 x 1 x 10
    Icarian lever incline pull 85(?) x 3 x 15
    overhead squats, 45 bar x 2 x 10
    (these were harder than usual, guess I hadn't done them in awhile)
    hanging straight leg raise, 2 x 15
    (wrist is fine now)
    squat swing w/25 lb plate, 1 x 15
    (forgot to do 2nd set)
    standing overhead cable tricep press, 60 x 1 x 15, 65 x 1 x 15
    russian twist on incline bench, 25 x 2 x 25
    box jumps, 2 x 10
    push ups, 2 x 15

    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    ball on wall, 2 x 100

    * I have been keeping my nails longer since before the NE meet pursuant to Ande's tip. [ame=""]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]. But med ball slamming is murder on the nails. Broke another one today.

    PM Swim/SCY/Solo:

    Warm up:

    700 various

    Drill/Aerobic Sets:

    40 x 50, done as:

    10 x 50 Wolfy russian breast drill @ 1:00
    (this is exhausting if done right)

    10 x (25 easy speed fly + 25 EZ) @ 1:00

    10 x 50 easy speed double shooters w/MF @ 1:00
    (went 24-25)
    (if I concentrate on kicking both ways, I usually take one less kick per length. well, doh.)

    9 x 50 IM order @ 1:00 + 50 EZ

    I did the spin turn on the 3 back to breast 50s. I'm just going to call this "The Roddin." I think if I practiced it, it would be faster for me. I just couldn't spend quite as much time underwater in backstroke perhaps. The one issue is that I am most comfortable touching on my left hand and flipping to the left. Not so much to the right. The Roddin turn feels more natural for me than the flip turn I experimented with a couple years ago. I need to consult Ande's Tips. I recall he has a tip and various videos of this turn that I should review.

    The IM 50s felt very odd, just confirming that I occasionally need to do more IM type sets where I am switching strokes.

    I wish we could swim the IM any way we want. I think I'd go fly, breast, free, back.

    100 EZ

    Speed Sets:

    8 x (25 AFAP swim w/fins + 25 EZ) @ around 1:15-1:30, didn't really keep track of interval
    did 2 of each stroke

    100 EZ

    8 x (25 AFAP kick w/fins & Board + 25 EZ) @ 1:00

    It's easier for me to recover from kick sprints than swim sprints ...

    100 EZ

    5 x 1:00 VK
    odds = breast
    evens = dolphin

    5 minutes hot tub



    Another glorious day with no cramps. Woohoo! I think Ande should write a tip on Smart Water. It seems to work for me.

    I felt like I got back in the groove somewhat today. Tomorrow, I am planning to hit the gym with Mini Fort. (I really need a new nickname for Mini Fort, as she is my size; it's starting to sound dumb to my eats.) Sunday, I am going to the GMU AM practice (woohoo!) and may hit hot yoga with a friend at 4:00.
    Otherwise, a rare weekend of no meets, no games, no frantic running around.

    I am feeling mighty pleased that Speedo and I may actually get to do a couple relays at Nats together.

    OK, just ate a raw food spirulina bar and and am off to cook sauteed veggies and salmon for dinner shortly.

    Updated February 19th, 2010 at 08:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts