My USMS Page:
Potomac Valley Meet Schedule:
My team, GMUP:
10 x 25 twirling SDK shooters w/MF
4 x 75 free @ 1:30
done as 25 build + 50 cruise
1 x (25 free AFAP + 25 EZ)
4 x 75 evil w/MF @ 1:30
focusing on head position, smaller insweep and lunging forward with hands
Rob B says to try this with a snorkel
2 x (25 AFAP evil + 25 EZ)
4 x 75 back SDK w/MF @ 1:30
done as easy speed triple shooter breathing only before flip
3 x (25 AFAP back SDK + 25 EZ)
4 x 75 fly @ 1:30
done as 25 hand lead drill + 25 single arm fly + 25 easy speed fly
I tried using a wider entry on the last 25. It felt very strange.
4 x 25 AFAP IMO
done as broken 100 IM, approx 15 seconds rest between 25s. Couldn't see pace clocks well to get a time.
This is the structure of a JMiller workout that I did 12 days out from NE Champs. I like this set because, like the one I did the other day, it intersperses sprinting (10 x 25 AFAP) throughout. I felt a little better in the water today. But I suspect it will take a few more days to recover from that horrible night of sleep.
My left shoulder/lat/trap feels rather twingey too. It could be from tossing and turning at night. As a precaution, I'm eliminating pulling with paddles (which I find I kinda like) and using fins 100% for a few days.
I'm swimming with Speedo and Wolfy tomorrow. We haven't decided on the workout yet. I was thinking it might be time for 6 x 50 AFAP @ 3:00 though. JimRude prefers them on the 2:00 for more suffering and lactate buffering. Whatdayathink guys?
Awhile ago, Mr. Fort went on a trail run and stubbed his toe. Afterward, he started to lose his toenail. (I'm read this is common in running and that some runners keep "toenail necklaces. ) He had a 20 mile run scheduled for last weekend and it was very painful. He was worried this might cause him to miss his marathon in 2 weeks in York. But me, the good wife, told him to go see a podiatrist and have it removed. It worked and he feels much better. He would have been pretty bummed to miss his marathon after the hard work and speed sessions he put in.
How to prevent running injuries (gotta remind myself for after Nats):
Middle Aged Brain, courtesy of Mike: Take that snotty teenagers!
Benefits of Steam Room:
"My current gym has a steam room and I often sit in it for a few minutes after a workout. Although I assumed there was some benefit to this ritual I can’t say that I really knew what the exact benefits where of sitting in a hot steamy room with fellow gym rats. So, I decided to investigate and this is what I found…
A steam room offersa holistic health treatment,designed forextracting impurities from the body using heat. A steam room is different than a sauna, in that its effect is brought about by the use of wet heat as opposed to dry.
After a hard workout, a session in the steam roomis supposed to aid in keepingthe body relaxed and flexible, so that it will nottighten up as a result of hard exercise. The steam roomshould also help the body eliminate toxins, forcing them out through sweating. Your skin will be cleaner, softer, and healthier according to my research.
Some of the other benefits include…
Help for Lung related issues
For hundreds of years, the inhalation of steam has been prescribed to treat various disorders of the lungs. A study conducted at the Common Cold Unit at Harvard Hospital reported that “Nasal hyperthermia can improve the course of a common cold and also give immediate relief of symptoms.”In addition,steam has been shown to have positive effects on the symptoms of sinusitis, bronchitis and allergy related symptoms."
I saw this supplement at Whole Foods the other day. I was wondering about it. I got this response from a sci geek friend on FB:
"Chlorella has been found to have anti-tumor properties when fed to mice. Another study found enhanced vascular function in hypertensive rats given oral doses of chlorella.
Chlorella is a complete protein. It is also packed with calories, fat, and vitamins. At its onset, Chlorella was suggested as a "dirt-cheap" protein supplement to the human diet. However, later studies proved otherwise. Chlorella actually loses most of its nutritional value when altered or processed in any way. No longer considered an effective protein, pro-Chlorella supporters focused on other supposed health benefits of the algae, such as claims of weight control, cancer prevention, and immune system support.
Under certain growing conditions, Chlorella yields oils high in polyunsaturated fats—Chlorella minutissima has yielded EPA at 39.9% of total lipids.
Several studies suggest that Chlorella supplementation has a positive effect on the reduction of dioxin levels in breast milk and it may also have beneficial effects on nursing infants by increasing the IgA levels in breast milk. "
Jimby is testing this product out for an article: http://www.exfuze.com/index.aspx#.
I'm amazed he doesn't think it's all bogus. Is he turning to the dark side? He seems hooked on smoothies ...
Updated May 4th, 2010 at 09:01 PM by The Fortress
P90X Stretch-Yoga, 60 minutes:
Plugged in the P90X DVD to do an hour of stretching and yoga. Followed this with 10-15 minutes of RC work.
Ack! My children ruined my sleep last night. The 9 year old woke up with a nightmare. (Friend had told her a scary story of old man hiding in the shack behind the school. ) Then my 15 missed the bus, and came to wake me at 6:15 to drive her to school. Got home and had a hard time falling back to sleep as I had to get up at 7:45 with my youngest. In sum, super cruddy broken night sleep. Despite caffeine, I felt like a zombie. Instead of hitting the pool, I decided to rest at home and do the stretching and yoga. I also decided I'm done with all other cross training -- core, weights, hot yoga, etc. The only thing I'll do is stretching and light yoga to supplement the swimming.
I pulled a couple other workouts from my 12/09 blog to do this week.
Found this smoothie recipe, which looks interesting. http://www.nytimes.com/2010/05/03/he...trition&st=cse. I've noticed quite a few smoothie recipes have lemon juice and maple syrup in them. I believe these are toxin flushing ingredients. http://www.ehow.com/facts_4815289_le...-cleanses.html.
This may be the detox that Chaos was doing. When I discussed detoxes with my chiro a couple weeks back, he mentioned there are level 1 and level 2 cleanses. Level 2 is more of a medical grade cleanse that really helps the organs.
FYI, I did see recently in a bicycling mag that coconut water and coconut butter or oil were must haves for smoothies.
Active.com ti's for losing weight the healthy way: http://www.active.com/nutrition/Arti...tm_medium=feed
Benefits of Gluten-Free Diet: http://www.nytimes.com/2010/04/06/sc...?ref=nutrition.
Interesting blog about marathoning/insomnia and sleep as recovery: http://opinionator.blogs.nytimes.com...trition&st=cse.
Updated May 3rd, 2010 at 06:10 PM by The Fortress
5 x 50 backstroke kick @ 1:00
descend 1-4 to 90% (35, 33, 31, 25), cruise 5
5 x 50 russian breast drill w/fins @ 1:00
descend 1-4 to 90% (went down to 32), cruise 5
5 x 100 @ 2:00
75 cruise free pull w/paddles + 5 seconds rest + fast UW shooter on belly
5 x 75 @ :20 RI
drill, kick, swim
25 dolphin kick on side + 25 caterpillar + 25 chest press fly
5 x 50 breast pull w/buoy @ 1:15
25 EZ + 25 fast
worked on head position and fast hands
5 x (2 x 50) @ 1:15
odds = 25 fast doggie paddle drill for hand speed + 25 scull
evens = 25 EZ speed fly + 25 EZ
5 x 25 UW shooter, working on DPK
This is a modified Ande workout that I did 3 weeks before NE Champs. (Note: This is what Ande "did" as opposed to what was "assigned.") I like this workout b/c it intersperses speed throughout instead of just sticking a speed set on the end.
I didn't feel the greatest in the water today, though times seemed OK. I was out very late last night for dinner & drinks with a couple friends from law school in town from Chicago. Great to see them, but my late night caused me to miss my am team practice. Probably good to log some sleep anyway. I feel quite tired tonight, which is odd b/c I was energetic all week despite the hard workouts.
It's officially taper time. I know Ande thinks we all "crave" this, but not me. I'm not as broken down as usual since I rested some for Zones. Probably a very good thing in retrospect so that my hyped up, fast twitch sprinter body can get some real rest. I figure aerobic work is definitely fixed at this point, so I'll just be doing speed work and recovery swimming. May do one suffering set this week, but that's it!
Tomorrow, I'm hitting the gym for RC+core+stretching and then I'll do a short swim workout.
Just checked the timeline for Nats: http://www.usms.org/comp/scnats10/timeline.pdf. My earliest event is at 11:00. So glad; I need the time to get properly woken up.
19 days until my first Nationals swim
23 days until my first run in eons
28 days until swimming is less fun
Updated May 2nd, 2010 at 10:39 PM by The Fortress
Just a short active recovery workout:
Short Axis Drill Set:
4 x (3 x 50 drill) @ 1:00
3 fly drill (caterpillar, chest press, single arm), 3 breast drill, 3 fly, 3 breast
10 x 50 @ 1:15
odds = russian breast drill (1st 25 focus on underwater pull, 2nd 25 focusing on shortening or eliminating insweep, i.e., smaller pull)
evens = double shooter on back w/fins
ART, 40 minutes:
Went in for some end of the week body work. I plan to do this every Friday leading up to Nats and the day before I hop on my plane. Now covered in pink kinesio tape all over my back.
As usual, I had the most fascinating chat with my chiro. He had just gotten back from a SFMA (Selective Functional Movement Assessment) Conference at the Titleist Sport Rehab Center in San Diego. He is thinking of expanding his practice to include this this type of assessment and rehab. See http://www.kcmacp09.com/course_cook.htm. Gary Cook is apparently the preeminent authority.
As I understood it, SFMA is a way to diagnose and cure injuries by spotting dysfunctions in muscles other than just the one injured. This seems to make sense since muscle/fascia travel in spiraling patterns around the body. And pain in one area can actually be caused by pain in another area -- sclerotogenous pain. In any event, they put the subjects through 7 compound movements (squats, vertical jumps, balancing positions) to make an assessment of dysfunctional/neurologically disfunctioning muscles and treat those. He gave an example of a pro golfer who was there who woke up and couldn't rotate his body to the right. They put him through the battery of tests, diagnosed the problem, did exercises and ART to treat the dsyfuntional muscles (which did not incline spinal manipulation) and within 4 minutes he was fine. Black magic! I would LOVE if my chiro eventually included this in his athlete heavy practice.
Another topic we discussed was cryogenic saunas. These are found in Europe and heavily used by pro golfers, rugby players and soccer players. The protocol is to enter the chamber for 60 seconds at -60 degrees, then re-enter and walk around for 3 mintues at -140. (Temperatures approximate; I can't remember for sure.) The cryogenic chamber has the effect of increasing levels of testosterone and growth hormone and, more importantly perhaps, decreasing all inflammation from a hard workout, injury, etc. These are not yet legal in the US b/c the FDA has not approved the safety of cryogenic gas. However, apparently pro golfers and other pros use something else called an icool chamber. This consists of alternating between a hottub and super cold plunge pool. Basically an ice bath on steroids. Anyway, I found this all fascinating as I'm always interested in recovery.
He also asked if I was able to do push ups now without pain. I said yes, though I will sometimes feel it in my shoulders if I've done a lot of them. (Though this is perhaps a normal reaction.) He believes that the yoga I've been doing has helped strengthen the core and improved my balance and alignment -- all of which lead to a reduction in shoulder pain. Very nice, as I'm heading out to a hot yoga class at 6:00 tonight!
Hot Yoga, 90 minutes:
Hope I get a good instructor tonight!
Note: I reviewed my 3 weeks before NE Champs. I stopped hot yoga 3 weeks out. So this may be my last foray... I may do some stretching/yoga at home. I did no drylands of any sort in the 3 weeks leading up to the meet except a bit of core work during the first week of taper. Interesting to go back and look ...
Edit: Had a great class and actually felt energized after. I may persist and go on Sunday and 1x next week. I'll see how I feel tomorrow. My legs aren't quite as tired as usual since I rested some before Zones.
P90X in the Washington Post:
I ordered 2 pairs of Speedo speed socket goggles in clear from Amazon where they were actually on sale. I also ordered a couple packages of these protein recovery products: http://www.vitasprings.com/proasis-p...e-protica.html. (watermelon flavor).
I also decided to cut my fingernails for Nats. They've been long for awhile, and I put a tiny slit in the thigh of one of my suits last weekend. Better safe than sorry!
Natalie Coughlin on flip turns: http://www.active.com/swimming/Artic...-Breathing.htm
Updated April 30th, 2010 at 10:55 PM by The Fortress
SCY @ Oak Marr w/Speedo:
We had pre-planned and swiped a JimRude suffering set. And, boy, did we suffer. Ouch, ouch, ouch. Lactate lore. I had a hard time getting down my lunch afterward!
(I was a bit late)
5 x 50 @ 1:00, mod
2 x 25 build
3 x 50 @ 1:00, mod-easy-mod
6 x through:
50 @ :45, 85% effort
50 @ :40, 95% effort
25 @ 100% effort
50-75 easy, repeat @ 4:00
(we mistakenly did 3-4 @ 5:00)
We apparently goofed up Jim's intended interval by doing the first 50 @ :45 and the second @ :40. This made the 25s even more exceedingly painful.
With fins, I did the first 3 fly, back and free with Speedo. Then I did 2 evil to work on my breakouts (they were dandy today) and 1 backstroke kick because my arms were gassed. Times were (didn't see the 25s):
#1 = 27, 26 (only one I descended)
#2 = high 25, 27
#3 = high 25, high 26
#4 = 32, 34
#5 = 31, 33
#6 = high 26, 27
200 EZ -- felt like I could barely do this.
Hottub, 10 minutes
Speedo left and I went back to work on starts, diving off the side of the pool as Stud had suggested.
10 x starts
The ones that worked best were neutral position (neither leaning back nor tilting forward) and reaching down to the water (a Coach Bill White suggestion). I think I actually managed to go through a hole on the last few. It feels quite strange when a person is used to belly flops.
2 x breaststroke start & pullout
perfect breakouts, out to the 14 meter mark (not bad for a drag suit and dive off the side)
(Not that it matters, but I did notice that my DQ was improperly "edited" in the results listing. It deviates from what the official told me twice.)
I was bone tired after the lactate set, so went home to rest for a couple hours. Mini Fort was home (resting for a volleyball game) and watched a couple 9 year olds for me, and I headed to the gym. I was wondering if I would have any energy at all, but I successfully avoided "junk drylands." I used Elise's approach to jump starting the CNS a bit.
skull crushers, 60 x 2 x 10 (increased)
leg press fast, 210 x 2 x 15
bench press fast, 60 x 1 x 10 (forgot other set)
russian twist w/35 lb plate, 2 x 25
(should have been using the 35 lb size way earlier)
med ball slams, 1 x 10
twisting med ball slams, 1 x 10
rock star jumps, 1 x 10
jump rope fast, 3 x 50
FlyQueen's 3 x 5/5/5 squats (5 regular, 5 fast, 5 squat jump to 12 inch bench)
ab crunches on bosu w/yoga ball between legs, 2 x 15 (hard!)
RC (I wrote RX initially, lol) exercises, 15 minutes
Stretching, 15 minutes (go me! )
2 x hottub/steamroom/cold shower
Whew. Made it through a tough day. I actually felt fairly energized after my gym workout. However, I'm sure I'll feel the pain tomorrow. I'm taking what Speedocalls "Vitamin I" tonight as a precaution. As to tomorrow, I have planned a recovery swim/ART/hot yoga. Then Saturday is an off day.
I'm slightly concerned about the week before Nats. My son is racing in the Stotesbury Regatta Thurs-Fri. Mr. Fort is running in the York Marathon on Sunday to get his QT for Boston. Not sure if I can get to both of these and find pools. My son's team, unfortunately, may not have their replacement boat from Vespoli by then. If not, they will have to race in a slow loaner. I would really hate to miss that race as it's such a lively festival like atmosphere at the regatta. Last year, my 9 year old liked it so much she declared she would be a rower. Must ponder these plans. I spend so much time in the car on a daily basis, I hate to add in longer trips right before Nats.
And when do we begin the social planning? Is anyone going to the USMS sponsered social? So far, I've only got plans for Saturday night. Though I'm sure I will be hanging with my team Hot Tubers throughout. Restaurant recs?
Updated April 29th, 2010 at 11:48 PM by The Fortress
Bikram Yoga, 90 minutes:
I did feel rather killed from yesterday's killer mode double, so I just went to hot yoga today. Great stretch. Great for the back.
I had a couple ab cramps during class. I think this was a result of residual inadvertent glutening the last couple days. Sunday, at our late post meet lunch, I started eating a salad before realizing that there were flour tortilla strips in it. Then, yesterday, I ate a burrito from Whole Food in a corn tortilla. Thought it was safe, but later (after a reaction) read the label and saw there was wheat flour in it. Geez. I have the usual lovely red neck rash.
50 Evil Video:
Chicken of the Sea taped my cyclops 50 evil from Zones (33.72):
Another of my trademark awful starts. After getting some advice, I'm going to stop leaning back ala Crocker and tilt forward ala Stud. My hips are just too low using the other style, and it is causing me to thwack my legs and feet on the start. The thwacking no doubt slows down the underwater portion.
Though I can't go off the blocks at my usual practice pool, I'm going to do more off the side.
Jim Corbeau suggested I switch to a grab start. But I've never done one as a master, and I don't want to tinker with that right before Nats. I know Wolfy likes the grab start, but it seems that you get off the blocks more slowly. One thing I have going for me is getting off the blocks fast. My start looked much better/faster leading off the 200 free relay. See [nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].
I was pleased to see I was lunging/undulating better than previously. Now if I could just correct my head position ... Still, all in all, it's 4 seconds faster than my first 50 evil as a master.
I'm making an attempt to switch myself back to whey protein isolate for my smoothies, as whey seems superior to hemp for building muscle. I found some whey protein at Whole Foods that is supposedly lactose free & gluten free. However, on the supplement facts on the back, it then says it contains milk and soy. How can it contain milk and be lactose free? Hmm ... in any event, I'm taking lactase enzymes with it to aid in digestion.
May bring my band on vacation with me:
Tomorrow, Speedo and I are doing a Jim Corbeau "suffering set" to train our bodies to "buffer" our lactic acid while racing. It sounds like a real puker, and I am having a bit of a Geek-like reaction to it. I clearly need to HTFU. I will definitely be doing an active recovery workout on Friday ...
6x thru the following:
- 50 FR swim at 85% on :40,
- 50 BR swim @ 95% on :45,
- 25 BR swim @ 100%,
- 75 EZ
- :45 sec rest
- total interval is 4:00
Updated April 28th, 2010 at 10:59 PM by The Fortress
skull crushers, 50 x 2 x 15
goblet squats, 65 x 2 x 15
standing lat pulldown, 140 x 2 x 12
box jumps, 1 x 10
altitude drops, 1 x 15
straight arm plank with feet on yoga ball, 2 x 1:00
wall squats, 2 x 1:00 (too easy, need to do this much longer)
lateral bunny hops over bench (ouch!), 1 x 1:00
pole vaulters w/45 lb bar, 45 x 2 x 25
med ball slams, 2 x 10
twisting med ball slams, 1 x 15
dead bugs on bosu, 2 x 25
good morning darlings on bosu, 2 x 50
(need to add ankle weights to these)
russian twists w/25 lb plate, 2 x 25
15 minutes of various RC exercises, including the ones Mollie showed me at the meet.
Ate an energy bar and banana and drove to the pool ...
I ripped off & remixed Geek's workout from today. I love the blogs for this reason -- you can steal a workout outright or use the structure and adapt it to your own training needs. This is so very valuable when you're training solo.
3 rounds (fly w/fins, back, breast)
2 x 100 kick
2 x 100 drill
2 x 100 pull (except didn't pull fly; did single arm fly again)
I used about a :20 RI
With fins, 2 rounds of:
1 x 100 fast kick
1 x 100 EZ
1 x 100, done as 50 fast kick + 50 EZ
1 x 100 pull
4 x fast 25s @ :45
1 x 50 EZ
1st round = flutter w/board. Went :58, :25 and 11s on the fast stuff.
2nd round = backstroke kick. Went :56, :25 and not sure of times on the 25s.
The 100s really hurt. I didn't pay attention to intervals on these and took plenty of rest.
Got out right at 4:00 as the FISH were starting their practice. Kate Zeigler said hi and hopped in my lane.
I slept in a bit more this am after getting my youngest off to school and felt relatively good at both workouts. I seem to have recovered much more quickly from Zones this year than last year. Last year, I was blasted for days. I think the fewer events and post-meet massage helped.
Here is the youtube link to the GMUP 200 free relay at Zones. I led off and was wearing my Speedo kneeskin. I wore it to get a comparison to my other bodysuit 50 free swims. It was closer than I expected. Jim Thornton narrates. For some reason, he was worried I wouldn't "attack" the race (perhaps because of the reverse placebo effect?). But I would never let relay mates down! The women next to me is a speedy Red Tide swimmer. It looks like she got me coming off the turn when I was too deep. But I was happy with my reaction time on the start. It seemed faster than my open 50 free the next day that was also video'd.
[nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].
Does anyone remember if leadoff splits from free relays at Nats are automatically put into the database? Or do we have to submit a split request? I know this was discussed recently on the forums, but can't remember what was said. I think it's automatic? I have one more shot at the 50 free at Nats. And I need it because there were some crazy fast ladies in my age group at IL States, including a super speedy new 45 year old.
I got notification today that two of my chick relays are officially AA. And with 2 different teams! One was my Women's 400 medley relay with GMUP. The other was my ABM Women's 200 free relay from Indy. It was an honor to swim with such fast chicks!
Strict plans may slow your progress, according to a study in The Journal of Strength and Conditioning Research.
A group of people in a weight-training class were given identical workout lists; half could choose their workouts, while the others were told which to do. After 12 weeks, the group that could choose had greater strength gains compared with the guided group.
The author says the reason is that they could opt for easier moves when they were tired, saving tougher sessions for when they felt ready. Listen when your body tells you it is due for a slower pace workout. You’ll recover better and get more from your workouts.
Another Dryland Study Abstract:
Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G.
"Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."
Updated April 27th, 2010 at 11:19 PM by The Fortress
Had a massage scheduled today to try and work out the kinks from Zones quickly. I had tight calves, quads, pecs and sore shoulders. I was dead afterward and took the rest of the day off. I'll be back at the gym and in the water tomorrow. At least that's my plan!
100 fly, 1:02.7:
Here is my 100 fly video from Zones, courtesy of Chicken of the Sea. [nomedia="http://www.youtube.com/watch?v=B1nzq-a8yLY"]YouTube- Leslie's 100 Fly at Zones 2010[/nomedia].
My previous fastest untapered time was 1:04.4 (and I rested a few days for that). So I was happy with the 1:02.7. And I was in a heat with all 30 & unders, save 1 other I believe. I am coming up too high to breathe, I can see. I'm not as flat as when I swim the 50. I wasn't really slamming my underwater SDKs, but more trying to stay under and conserve energy on them. I may work those harder at Nats, since it's my arms that always seem to fail. I thought the piano was worse than it appears on vid. Still, always a painful race for me as a master, though it was my fav as a youth.
50 free, 25.6:
Here is my 3rd 50 free of the meet, at the end of a trying day on Sunday. I was really tired. Lane 8 in the deep end isn't so bad though. There is just the slippery steel wall to contend with. This was only .1 faster than my 50 free at the end of Saturday with a kneeskin that was a size too large. I have to conclude that choice of suit doesn't effect my 50 free unduly.
[nomedia="http://www.youtube.com/watch?v=eZl1HyvvV7s"]YouTube- Fort 50 FR.AVI[/nomedia]
Amanda video'd my 50 evil as well, so we can see my none DQ version of the stroke at some point.
Here are some photos of Stud and I duking it out before our 50 evil gridge and a classic shot of Stud commenting for Tom's 1650.
Updated April 27th, 2010 at 12:22 AM by The Fortress
Had a wonderful time watching The Hangover with my wolf pack and got a decent night's sleep. But, unfortunately, I woke up with major GI issues that lasted throughout the meet. I'm not sure what triggered it. I didn't do or eat anything really differently. And I had confirmed that the barbecue sauce at our RH&B post-Sat meal was gluten free. I can only think it was the extra magnesium I took in an effort to ward off calf cramps. This has never happened to me to this degree at a meet, and it was a real drag.
missed it due to GI issues
100 breast, 1:15, DQ
The time was slower than I had secretly hoped, but I think I was dehydrated. I also went way too deep on every pullout and had to float and jerk my head up to get to the surface. This led to a huge dead spot every length. Clearly, I need more practice off the blocks in a tech suit.
I would have won this event, but, to my chagrin, I was DQ'd. If there had been some reasonable explanation, as in when Chris was DQ'd in his 400 IM, I would have shrugged it off. But this was such a bogus DQ, I was ticked off. The S&T judge, who was also doubling as deck ref, said I took "two complete breaststroke stroke cycles underwater" and wrote "pull, kick, pull, kick." He was dead wrong. I'm not an 8&U and I know better than this. I don't even do that drill in practice. After a few moments of fuming, I went to talk to him. I told him what I do every length --- scull hands slightly out to be sure the judge can see this, dolphin kick, pull down, and kick up. I thought perhaps he had confused this for two stroke cycles since I had unusually long pullouts past the 15 meter mark. No, he insisted I took 2 breaststroke kicks. No way.
Because I was certain he was wrong, I decided to protest. Unfortunately, since he was also the deck ref, there was no ref on my pool (who would have seen the swim) to protest to. I raised my protest to the meet ref on the men's pool. He wouldn't reverse the call b/c he hadn't seen it and it was a judgment call. Not unexpected. Then I had a convo with Paul Wolf and we went to look at the exact wording on the DQ slip. The language was written as above, no box checked. So the DQ was not, as it should be, "written to the rule." I protested again to the deck ref, who admitted this was true and then to the meet ref. The meet ref agreed to talk to the deck ref at the end of the meet. But he refused to overturn the DQ on this technical basis. I felt better for having tried to reverse the situation though.
In reality, the 100 breast isn't big deal for me; I was just ticked off on principle.
100 back, NS:
Since I wasn't feeling well, I had decided to do a 50 back split and count SDKs. But the meet was moving so fast on the women's side of the pool (a pet peeve of mine about this meet) that I missed this event while lodging various protests and talking to my meet director-coach.
50 free, 25.6
I decided to swim this event again, since I had missed backstroke. I was quite tired and and really needed to run to the loo, but swam anyway.
This was almost exactly the same time I swam in the kneeskin at the end of the day Saturday. But it was nice to log 3 x 50 frees under 26.
Women's 200 medley relay:
We finished 2nd in our age group, which was 25+. I swam the fly leg and went 27.3 with a very safe start. I did do it as a no breather. I should have taken one more SDK on the second length as my right arm was stuck underwater a little at the breakout, probably costing me a few tenths. It wasn't that hard to do as a no breather. But it made picking up the walls more difficult.
day 1 = very good
day 2 = frustrating
Still, I was having trouble getting excited for this meet with Nats looming, and logged some good times. My legs were still tired with only a week rest and having done hot yoga the Sunday before. I'm looking forward to a week of regular workouts this week. Today, though, I'm thinking the massage I have booked to get the lactic acid out and work over my sore shoulders sounds pretty good. Thankfully, I don't feel nearly as thrashed as last year when I swam more events and think I will be rebound more quickly.
I have resolved not to use this meet as a taper meet next year. With two pools, and the women's pool running so fast, it is not a good match for me. I'm always frustrated by the lack of sufficient rest. I am thinking about NE SCY Champs. Alternately, if travel is nixed or frowned upon by the fam, I'll just swim the 4 50 and forget my 100s. (I am kind of tickled to have the Zone records in all 4 50s.) In any event, next year I'll be more focused on meters than yards since I'll be FINA 50.
I'm feeling a little star crossed lately. I'm really hoping I can avoid cramping, goggle issues, the flu, pool closures, lost contacts and GI issues at Nats. But I guess if it happens, I'll be well used to it.
On a different note, my son's lightweight 8 won their race on the Potomac this weekend. But on the way back, on of the fasteners for the boat broke, it rolled out onto the road and was driven over by 3 cars and ruined. It's covered by insurance, but it takes awhile to get a new boat. I think they're hoping to borrow one, but that could put a crimp in their season. Really bizarre freak accident.
Updated April 26th, 2010 at 03:12 PM by The Fortress
Day 1 of Colonies Zones:
Everyone staying at the compound did very well! Good compound mojo.
50 free, split from 100 free, 25.3
I was very pleased with this time. It's my second best time ever and best time not fully tapered. It was especially good since I had goggle problems again. I was trying the TYR Tracer clear goggles, but I couldn't seem to get them to seal well on my left eye. They leaked and wiped out my left contact. Never had that happen before ... To my horror, I did not have a spare in my bag. So I became a cyclops swimmer.
I had a very good start and a decent turn. I didn't feel fully warmed up though and tightened up toward the end. Still, very happy with the time! And it is better than my Zone record of 25.5 set a couple years ago. And much faster than I swam in Richmond in February.
50 breast, 33.72
I went too deep on the start and had to float to the top on my breakout, jerking my head up. But I did NOT flutter kick to the surface! My left goggle leaked again, but since I was a swimming cyclops, it mattered not. I tossed the goggles and borrowed a pair of speed sockets from a friend. These are the perfect fit for my head, and I understand I can order the in clear. Swimoutlet, here I come.
As to the time, this is a PB for me, and breaks my Zone record of last year of 34.1. So I was very pleased again. With a better start, I think I can improve further. Chicken of the Sea video'd this for me. Stud won our grudge by busting out a 33.27. (And, take note, Geek, he also went a 1:00.1 in a brief in the 100 free, getting very close to that barrier you said he'd have trouble reaching ...)
100 fly, 1:02.7 (29/33)
I didn't scratch and no goggle issues!!! I wasn't looking forward to the race though, but was determined to swim it just for some pre-Nats practice. I didn't feel great. There was some uncertainty on my part as to how many dolphin kicks to take per 25. I hadn't resolved this pre-race. Rob B. told me I was dropping my hips some and bending my knees to much. But my breakouts were fine. The piano, as expected hit big time on the last 10 yards. Still, I was very happy with the time again. It's my 2nd best time ever, and my fastest without a full taper. It broke the Zone record of too.
200 Free Relay, leadoff 25.7
My relay mates wanted to scratch the 400 medley relay, and I can't say I minded at all. I was quite tired after the 100 fly. So we geared up for the 200 free relay instead. I lead off (why do I always have to lead off? lol) Before the relay, I changed into a FINA legal Speedo kneeskin to compare 50 free times. I was tired for this 50, but perhaps not sufficiently warmed up for the first one, so I felt like these factors canceled each other out. I had a good start and went a little deep on the turn. Still, I had expected to go a mid 26 with the kneeskin and feeling so tired. I was quite surprised to see the 50s were only .4 apart.
I'm looking forward to tomorrow, but not sure I'll be able to (or want) to swim 3 100s + a relay.
Now, off to watch The Hangover with the compound guests.
Swim/SCY @ GMU
(anticipated, will do with Stud during warm up for the obscenely long events this evening)
Much to the distress of Jim's followers, the beloved pink pony has "gone missing." After scavenging the house, Jim has found a substitute: my 9 year olds Twilight Barbie dolls. I've attached a photo below documenting the new love triangle between Jim, Edward & Bella.
Jimby also tried to squeeze into my old stretched old B70 with a slight hole. This proved to be an utter failure. On the upside, his new briefs fit beautifully and show off his muffin top.
Dinner with friends tonight!
ART, 40 minutes:
Went in for a tune up. He worked over my scapular area and my tight left psoas & hammie muscles (this was a by product of bikram too, I think).
We chatted briefly about extreme isometric holds. He had not heard much about them as they are still pretty cutting edge. However, he agreed that the total fiber recruitment involved would help speed/strengthen short arc contractions.
We also chatted about protein consumption. I told him my son was having trouble gaining/sustaining weight for crew despite lifting, protein consumption etc. He said that the protein won't be adequately absorbed without the green veggies. It's super hard to get teens to eat enough of these ...
8 x 50 fly drills @ 15-20 RI
8 x 25 breast pullouts, working on shooting arms forward and keeping hands under body
2 x (25 build free + 25 EZ)
1 x (25 fast evil + 25 EZ)
Ready to race already. Getting totally bored with the brief rest.
I don't really have any goal times for this weekend other than not to suck and not to get DQ'd. I would like to break 26 in the 50 free, but I realize I'd never done that without a full taper. I don't swim the event that often; and I have a love/hate relationship with it.
Speaking of 50 free, I've swum 2 this year -- 1 in SCY and one in SCM. The SCM one converts to exactly the same time as I swam in yards. One was in a full body B70 nero comp and the other was in the new B70 kneeskin ... Interesting ... I'm sure there were other factors at play.
Here's an article supporting a link between drylands and improved swimming performance, which is much more recent than the short lived Costill study Jim selectively cites. :-P
It's from the Journal of Strength and Conditioning Research. Here's the abstract:
ABSTRACT. Girold, S., D. Maurin, B. Dugue ́, J.-C. Chatard, and G. Millet. Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. J. Strength Cond. Res. 21(2):599–605. 2007.—This study was undertaken to com- pare the effects of dry-land strength training with a combined in-water resisted- and assisted-sprint program in swimmer ath- letes. Twenty-one swimmers from regional to national level par- ticipated in this study. They were randomly assigned to 3 groups: the strength (S) group that was involved in a dry-land strength training program where barbells were used, the resist- ed- and assisted-sprint (RAS) group that got involved in a spe- cific water training program where elastic tubes were used to generate resistance and assistance while swimming, and the control (C) group which was involved in an aerobic cycling pro- gram. During 12 weeks, the athletes performed 6 training ses- sions per week on separate days. All of them combined the same aerobic dominant work for their basic training in swimming and running with their specific training. Athletes were evaluated 3 times: before the training program started, after 6 weeks of training, and at the end of the training program. The outcome values were the strength of the elbow flexors and extensors eval- uated using an isokinetic dynamometer, and the speed, stroke rate, stroke length, and stroke depth observed during a 50-meter sprint. No changes were observed after 6 weeks of training. At the end of the training period, we observed significant increases in swimming velocity, and strength of elbow flexors and exten- sors both in the S and RAS groups. However, stroke depth de- creased both in the S and RAS groups. Stroke rate increased in the RAS but not in the S group. However, no significant differ- ences in the swimming performances between the S and RAS groups were observed. No significant changes occurred in C. Altogether, programs combining swimming with dry-land strength or with in-water resisted- and assisted-sprint exercises led to a similar gain in sprint performance and are more efficient than traditional swimming training methods alone.
Triathlon swim starts:
Ran across this article on triathlon swim starts. The training methods all seem to contemplate an all out sprint at the beginning. That threw me into lactate shock last year and I was looking for a different approach ...
8 x 50 fly drills @ 1:00
(chest press, caterpillar, one arm and plyo drill, which I've decided is good for working on pulling straight down)
50 dolphin dive
10 x 25 UW shooters, dolphin kick on side
50 dolphin dive
10 x 25
odds = easy speed fly w/fins
evens = EZ
3 x (25 AFAP evil + 50 EZ)
Felt pretty mermaid-ish in the water today despite (TMI alert) the effen unexpected arrival of AF.
I am readying the place for the arrival of Stud, Chicken and Jimi. Stud in the green room with his boxing gloves, Jimi in the red room with his hallucinogenics and the pony, and Chicken in the guest cottage with her HTFU gear. Scarlet, as Jimi has taken to calling me, will attempt to sleep in her usual place of repose.
Now, complete non sequitor: What age should teenage girls be allowed to date? My 15 year old freshman teen is criticizing my "strict" choice of 16 for solo dating ... On the upside, she's had her permit for awhile now and, despite terrorizing me, hasn't killed me.
10 x 25 twirling shooters
8 x (25 variety + 25 EZ)
1-2 = EZ speed fly
3-4 = fast evil pull
5-6 = fast doggie paddle drill
7-8 = free @ 80%
Massage, 60 minutes
Another grueling workout ... Actually I don't mind it this week as I was worn out. I feel slow and clunky in the water though, as might be expected at this juncture. I think the massage helped my hammies, which are still sore. Don't want them to be too sore for my gridge with Stud.
And it's official. I will be wearing red at Nats. This suit looks even smaller than the last one .... I will be bribing Mini Fort to do the first try on. Or use swimsuit addict's scarecrow trick.
After checking out the psych sheets, I was slightly bummed about not being in the 50 free. But my teammates have agreed that I can lead off the mixed 200 free relay to get a tapered 50 free time. Thanks!
I also have an extra B70 if anyone is interested. Or I will use it for all my OW races. Is it legal to wear them under a wetsuit?
Finally getting psyched for the weekend. Jimi and Chicken of the Sea are staying at the abode. And there is a post meet birthday bash on Saturday. If I can get away, I think I will head to the pool on Friday to watch the distance events and count for Jimi.
For caffeine addicts: http://myfitnessdepot.com/diet-and-n...ses-endurance/
Updated April 20th, 2010 at 10:49 PM by The Fortress
4 x (25 shooter on back + 25 EZ)
4 x (25 long evil pullout + 25 EZ)*
* A man stopped me to say my evil underwaters were "beautiful."
2 x (25 free build + 25 EZ)
3 x (25 EZ speed fly + 25 EZ)
2 x (25 @ 90% + 50 EZ)
Well, I'm not so sure that bikram was the correct choice of yoga yesterday, though I think it's the best overall for stretching. My hamstrings were pretty sore today. I think if I did bikram more often, this effect would go away. I believe it's from all the "lock the knee" position, and I hope I'm not hyper-extending my knee. Bikram is supposed to loosen up the hamstrings, http://www.hotyogadoctor.com/index.p...with-hot-yoga/, and I'm decent at the exercises mentioned in this. It's just hard to go more often. Or perhaps I'm negligent in not stretching more on my own. In any event, I'm sure the soreness will ebb this week while I'm doing very little, basically just paddling about. Though all the driving around I do doesn't help the poor hammies.
Speaking of which, I checked the psych sheets for Nationals. This will definitely be the fastest masters meet I've swum in! My age group is killer with OT trialists and former AR holders. Backstroke is so deep that it's ridiculous! There are 4 women in the 50 back who have gone under 28. I'm seeded higher in the 100 IM than the 100 back ... It should be a very exciting meet. Really glad we get to swim all 6 events! And I didn't even get a wall lane. hehe. Though everyone says it doesn't matter much at first rate pools.
Now, I need to get psyched for Zones this weekend. Keep the trash talk coming, Stud. I'm not riled up enough yet.
Oh, and it completely ticks me off when I'm just as hungry when I'm doing virtually nothing as when I'm training hard.
Updated April 19th, 2010 at 11:03 PM by The Fortress
30 minutes of RC work at the gym
Hot Yoga, 90 minutes:
These sessions are getting easier for me. They don't seem quite as long. My balance is improving. And I don't get any twinges in the knees or elbows like I sometimes used to.
I'm staying on track for my 6 week plan. This week I did:
swim 5x, 12,450 w/2 speed workouts, 3 active recovery
drylands, 0 except RC
rest day, 1x
Despite dropping drylands, my legs still feel tired. This just confirms my view that resting the legs is a long process.
I have managed to avoid further injuries, but my kneecaps and forearms are still sore and bruised. My right forearm is swollen. I can't wait until these nagging issues disappear.
I was wondering, if one is taking a rest day, should it be total rest? Or does it not make a difference if one does a little light yoga or stretching or RC work?
Good news! I just got a call from SwimmieAvsFan that my B70 Nero TX kneeskin was found! Apparently, a mom or nanny of an age grouper picked it up by accident. There was a break with the RMSC team and the family just turned it in to lost & found where Mollie grabbed it for me. Thanks Mollie!!! I'm soooo glad b/c I didn't want to buy another suit at all.
As to the swim workout, I was unspired today. Couldn't think of an aerobic/recovery workout I wanted to do. So I defaulted to Ahelee's "millions of 25s" plan.
200 fly drills
MF Streamline Set:
10 x 25 shooter on back @ :30
10 x 25 evil w/long pullouts @ :30
10 x 25 shooter on belly @ :30
10 x 25 evil w/long pullouts @ :30
10 x 25 shooter on back @ :30
-- about :30 between each set of 10. I had one long break where I was chatting with a swimmer and trying to dodge a triathlete that always wants to work out with me.
10 x 25 russian breast drill @ :30
10 x 25 @ whatever
odds = underwater free recovery
evens = front scull
10 x 25 @ :30
odds = breast pull
evens = easy speed fly
I'm jealous of all the folks swimming fast at Y Nats! I'm really ready to taper now ... The ladies in my age group are tearing it up so far. Real time results: http://www.ymcaswimminganddiving.org...ults/realtime/
Didn't do much today besides swim and fix my hair. It is sassy now! Matches my personality, I guess.
Hope everyone has a great weekend! I'm taking tomorrow off and mainly doing kids' activities this weekend. Really hoping it doesn't rain for the regatta.
Drylands For Boosting Swim Performance:
Updated April 16th, 2010 at 09:46 PM by The Fortress
SCY Swim @ OakMarr
4 x 50 @ 1:00, mod pace
(2 kick, 2 swim)
2 x 25 @ :45, 80%
1 x 50 @ 1:00, mod pace
8 x (25 AFAP + 25 EZ) @ 2:00
3 evil w/fins = 14s
2 flutter kick w/board & fins, 10s
2 backstroke, no fins, from start, 14, high 13
1 dolphin on back, high 9-10
I was happiest with the backstrokes, though they were from a rolling start, I guess. Still seemed pretty fast for a practice suit. I had meant to bring a B70, but forgot in the midst of being a whirling dervish all morning.
4 x 25 power evil pull w/buoy & fins, no pullout, working on fast hands, 16s
Retrained myself from the urge to do more speed work.
Got another speed workout in. I'm still feeling pretty tired. I'm going to shift into easy gear now. And I am going to force myself to do my RC and some stretching while watching something on the DVR tonight. When I don't go to the gym, I am always lazy and forgetful about these, and I feel a slight twinge.
I watched my 2nd travel volleyball game today. I can see why my kid loves it -- it is fast paced and exciting. She's a natural spiker, but b/c of her height is *supposed* to be a DS. I envy her prowess with a ball (though she got my klutz gene).
Had a banner gluten free eating day:
Breakfast: Huge "mad scientist" smoothie with blueberries, blackberries, raspberries, strawberries, flax seeds, glutamine, hemp protein, green vibrance,* almonds, coconut oil, coconut water and pomegranate juice
Snack: Rice crispie bar
Post Workout SnacK: protein fusion bar
Lunch: Salad with steak, corn, tomatoes, cheese, avocado, onion. Mixed bean salad from Whole Foods
Dinner: asparagus & hearts of palm salad, salmon
Still hungry, so will be snacking tonight.
* = http://www.sensablehealth.com/wp/200...reen-vibrance/ This product says it's gluten free, but I noticed it has "wheat/soy sprout powder" ... ??
Updated April 15th, 2010 at 11:29 PM by The Fortress
400 fly drills
I did 200 of the fly drill I described yesterday. It's almost like a swimming plyometric if done correctly. Very cool.
8 x 100 cruise @ 1:45 w/paddles
odds = free
2 x (3 x 100 russian breast drill @ 2:00 + 2:00 of vertical evil kicking)
4 x (5 x 25 shooter w/MF @ :30)
#1 = left side
#2 = right side
#3 = belly
#4 = back
#5 = EZ on top of water
Sticking with my long term plan, I did a mellow aerobic/recovery workout today. Nothing too taxing and resisted the urge to do any speed work. I have a speed set planned for tomorrow, so that would have been stupid. I'll do much the same kind of workout on Friday. I'll put my toys down next week.
"Pole Vaulter" Exercise:
I was referring a friend to the power systems website today for the purchase of dryland toys, and I ran across this device:
I've never seen this before, but this was essentially what I was doing at the gym and describing as my "pole vaulter" exercise. I put the bar between the bottom corner of two walls to do this exercise. It's a great compound exericse!
Ran across this interesting article on magnesium deficiency. It reminded me I need to purchase some liquid magnesium to put in my smoothies.
We booked the trip to Northern Europe. Going with friends (our Savagemen relay mate and his wife). We are leaving on June 23, which is toward the end of school. So this, and our beach vacation in August, will wreck havoc with any LC plans for this summer. I don't mind. I think I'm due for a slight meet break, so that I can be fresh for the fall. I hope to sneak into one local meet to swim some 50s perhaps using my kid's suit. At the beach this year, I don't think I'll even bother to go to the Y. If the jellyfish are not omnipresent, I'll just swim in the ocean and jog on the beach. If the jellyfish are abundant, that's another story; I'm a total OW wuss. I'll also try to swim in the channel since that's where the B2B triathlon is in November.
Swim @ OakMarr w/Speedo:
We decided to repeat RA's lactate/speed set from last Tuesday.
10 x 50 @ 1:00
mix of strokes and kicking, got the heart rate up
4 x broken 100s @ 9:00, done as:
1 x 50 @ 1:00 fast
1 x 25 @ :30 fast
1 x 25 kick fast
200 EZ between 100s
I did odds back and evens evil. With fins.
#1 went 25, 12, 12 (same sluggish start as last week)
#2 went 30, 15, 15
#3 went 24, high 11, 12
#4 went 29, 14, 14
The last evil was the fastest evil I've done with fins (as opposed to MF, which is faster). I was really concentrating on fast hands. I seemed to improve as the set went on, making the warm up seem questionable. Next time, we may do the following set for warm up instead:
5 x 50 @ 1:00
2 x 25 @ 1:00
5 x 50 recovery @ 1:00
Or I may just PM Rich and ask him what he does for warm up prior to that set.
It was pretty crowded today. Had a slight run in with a selfish lane hogging noodler who didn't want to share a lane though there were 2 people to a lane everywhere. Fortunately, a lane opened up that we shared until the last couple 50s. I commented to Pete that it's just a touch slower sharing a lane b/c of waves, attention to lane lines, etc.
We also just dodged a pool closure as some kid hurled in the pool while we were in the hot tub. Glad said kid didn't interrupt the workout!
My legs are still pretty tired from the 4 x intense drylands last week. I really felt them on the fast backstrokes.
There are 541 swimmers for Zones a very good turnout. Unfortunately, my team is missing a couple every fast people due to various issues, so we will have trouble defending out title with only 9 folks. I think I will only be swimming the girl relays at the end of the day. So hopefully I won't crash and burn too much. This seems like a more doable line up:
Sat: 100 (50 free), 50 breast, 100 fly, 2 chick relays
Sun: 100 IM, 100 breast, 100 back, 1 chick relay
Here's the psych sheets: http://www.patriotmasters.org/Coloni...ults/index.htm
Savageman Half Iron:
Signed up for the Savageman half iron relay again. There was an article about the race at: http://www.savagemantri.org/Triathle...0BestRaces.pdf. It headlined as the hardest race out there!
New Recovery Bar:
Bought some new recovery bars today. http://www.naturalhealthyconcepts.co...etagenics.html. They're gluten free without too much whey isolate. I find I'm tolerating dairy somewhat better since getting gluten out of my system, especially if I remember to take lactase enzymes before and after. Mr. Fort told me about an article he read on TDF cyclists and gluten. Since gluten is relatively harder than other substances to digest, the cylists went gluten free before the event with positive results (better energy levels, etc). Of course, they had master chefs supervising their 7000 calorie intake ...
I saw a really cool fly drill at my daughter's swim practice the other day. Her coach (who goes a 49 100 fly without tech suit), showed them the drill. You begin on your stomach with hands in front doing a flutter kick. You very quickly do a fast powerful pull down and dolphin kick, thrusting yourself forward with hands ending at sides. Then an underwater recovery and repeat. Seemed like a good drill to emphasize forward propulsion from the first dolphin kick for sprinting.
More bad on multi-vitamins:
Does anyone have any good recs on these? I'e gotten a couple nods for this brand: http://www.skinsusa.com/index.php/en...ng-tights.html
Updated April 13th, 2010 at 07:25 PM by The Fortress