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http://www.usms.org/people/038W8
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http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Monday, Aug. 23

    by , August 23rd, 2010 at 07:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    20 x 50 @ :50 w/fins
    odds = back kick
    evens = back

    50 EZ

    4 x:

    100 IM/Stroke @ 1:45
    100 kick w/fins pretty fast @ 1:30
    50 fly drill

    12 x 25 shooters

    100 EZ

    Total: 3100

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


    Commentary:

    I am rather exhausted and out of sorts from a week of very poor sleep. (Maybe from Jimsley/Stud/Michelina deprivation too. ) I contemplated snoozing on the couch this afternoon, but thought better of that and drove to OakMarr. I felt much better in the water and after swimming, though I am yawning again now.

    Mr. Fort informed me that Savageman is Sept. 19. I had thought it was the week after. Had I known that, I would have approached last week differently. And regardless of that, I likely shouldn't have done so many taper workouts last week. If I had a do over, I would have done more pace & speed work Sat-Wed and just rested a couple days for the meet. Live and learn.

    I still have the blahs a bit too, probably from fatigue. But I think I need to get my meets/goals in order so I can put a little fire into my training. Jimsley brought up the idea of swimming in the SCM meet in Indy at the end of October. I may consider doing this meet, which is the week after the Sprint Classic (Oct. 24). I also read that the fastest woman in the world in the 50 fly in my age group is dead lifting 255, showing the importance of hip extensors and back extensors in fly. I had better get my dryland ass in gear! I'm a weakling by comparison.

    Are there any more meets in the LCM season? I'm hoping not as, according to the event rankings, my 50s are all hanging in there for TT. I'm rather surprised about my slip and fall 50 evil. I guess no one wants to swim LC evilstroke.

    Updated August 24th, 2010 at 11:52 AM by The Fortress

    Categories
    Swim Workouts
  2. LCM Zones, Aug. 21-22

    by , August 22nd, 2010 at 03:53 PM (The FAF AFAP Digest)
    Quick Summary:

    Had a fantastic time hanging out with my swim friends! Way to go Muppet for a well run meet! Had two good swims and two personal worsts. It pretty much went as expected -- I had no easy speed and felt choppy and ploddish. That's what comes of taking 6 weeks off since SCY Nats and not doing much speed work. Each day, I was grateful that I had only signed up for the 4 50s and not been foolishly ambitious. All my 50s (except breast where I slipped on the start) were about the same: great start, great 25, fading painfully and miserably last the 10-15 meters or so. My expectations were firmly in check, so it was all good. I didn't expect to be near my Indy times, which were the product of great training, great atmospherics and (to some degree) tech suits.

    Meet Analysis:

    Saturday:

    50 fly, 31.22

    I had a great reaction, exploded off the blocks, and had a nice clean entry. Came up 1/2 body length ahead on the field. After struggling with starts for the last year, I decided to take Stud's start advice, which just involves a neutral position on the blocks and reaching for the water. I popped up earlier than usual, but that could have been because of the lack of tech suits. I hadn't done a start since Nationals (didn't even bother with one in warm up), so was pleasantly surprised. My stroke felt very bouncy. But I have done zero fast fly since July. My kick was strong, but I just couldn't smooth things out. Faded the last 10 meters though Jimsely said I looked "energetic." The pool was darker and less clean than usual and I had trouble picking up the wall at the end. Still, my previous non-"rubber" Pro time was 31.6. My previous non-Nats B70 time was 30.7. So I didn't feel like this was too bad really. The times ahead of me in the event rankings are one tech suit time and two times from new 45 year old Olympians in my age group.

    50 free, 30.0

    This is my personal worst as a masters. I had another great start, but completely tied up with 15 meters to go, lost my kick and felt choppy. I had hoped to just break 30, and was bummed not to. But I don't feel I can expect much more right now. For some reason, when I'm not in good condition, my free really suffers. It's just not my natural stroke. Still, the time shouldn't have been that close to my fly time.

    Sunday:

    The day started off rather rough. I only got 4 hours sleep Saturday night after a bout of insominia. I had planned to get up at 7:15, but got up at 6:00 am instead after sleep proved impossible. I wasn't nervous at all for this meet, so I think my lack of sleep may have been from over caffeination. I had a tummy ache today too, which was either caused excess GU/gatorade or the untimely arrival of AF or both. I was out of Smart Water and drank Gatorade and Vitamin Water instead, but both taste so sweet and seemed to disagree with me.

    50 breast, 41.8

    Another personal worst. The starter held us forever and I wasn't comfortable on the start. I slipped. (Jimsley could not resist immediately pointing this out after my race.) This is the same thing that happened to me in the 50 evil 2 years ago at this meet in the same lane. After that, I swam somewhat half heartedly and couldn't get my turnover going. I think I was inadequately warmed up possibly, or just a bit out of it. Swimming breaststroke in a kneeskin, moreover, felt like a different stroke. After making strides last year in this stroke, I'm not terribly encouraged to carry on.

    50 back, 33.4:

    I had another great start and came up even with Fall W. Swam well and smoothly for about 35 meters and then lost it again and chopped to the finish in survival mode. Still, given how I felt, I was happy with the time. Aside from Indy, I've swum a 33.4 twice before at Zones, once with a B70 and a slip on the start and once with a Pro. My only secret goal for this meet was to be faster in this event than the winning time at Nats, which I did. With the kind of conditioning I had last summer, I'm sure I could break 33 again even with a kneeskin.


    Commentary:

    Even though I wasn't in great shape and my swims were somewhat sketchy, I'm glad I did the meet. It was great fun. And, having now experienced the effects of lack of race pace training and drylands, I'm anxious to get back to training. My team doesn't start training again until Sept. 2, so I'm on my own until then. I feel like my best training in this summer was the 3 weeks after my Baltic trip where I swam 2x a week with my team. I'm not sure my solo routine works as well in LCM. Even for 50s, a huge amount of conditioning is required to swim fast.

    My shoulders feel all mashed up just from the 50s. I think a recovery swim is in order tomorrow. I cannot even complain b/c Mr. Fort did the Reston Century Ride today.

    My house guests swam extremely well! Jimby swims just as fast without a B70 (despite all that fretting) and Stud posted several personal bests.

    Attached is a pic from SwimShark who came to the meet to cheer us on after her foot surgery. (From left to right: SwimShark, Stud, Michelina, Geoff (former teammate from Indy), me and Little Devi Roddin).

    I have no idea why my computer keeps double posting my blog entries. Sorry!

    Updated August 22nd, 2010 at 09:51 PM by The Fortress

    Categories
    Masters Swim Meets / Events
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  3. LCM Zones, Aug. 21-22

    by , August 22nd, 2010 at 03:53 PM (The FAF AFAP Digest)
    Quick Summary:

    Had a fantastic time hanging out with my swim friends! Had two good swims and two personal worsts. It pretty much went as expected -- I had no easy speed and felt choppy and ploddish. That's what comes of taking 6 weeks off since SCY Nats and not doing much speed work. Each day, I was grateful that I had only signed up for the 4 50s and not been foolishly ambitious. All my 50s (except breast where I slipped on the start) were about the same: great start, great 25, fading painfully and miserably last 15 meters. My expectations were very much in check, so it was all good. I didn't expect to be near my Indy times, which were the product of great training, great atmospherics and (to some degree) tech suits. And I'll happily take my 50 fly/back times.

    Meet Analysis:

    Saturday:

    50 fly, 31.22

    I had a great reaction, exploded off the blocks, and had a nice clean entry. Came up 1/2 body length ahead on the field. After struggling with starts for the last year, I decided to take Stud's start advice, which just involves a neutral position on the blocks and reaching for the water. I popped up earlier than usual, but that could have been because of the lack of tech suits. I hadn't done a start since Nationals (didn't even bother with one in warm up), so was pleasantly surprised. My stroke felt very bouncy. But I have done zero fast fly since July. My kick was strong, but I just couldn't smooth things out. Faded the last 10 meters though Jimsely said I looked "energetic." The pool was darker and less clean than usual and I had trouble picking up the wall at the end. Still, my previous non-"rubber" Pro time was 31.6. My previous non-Nats B70 time was 30.7. So I didn't feel like this was too bad really. The times ahead of me in the event rankings are one tech suit time and two times from new 45 year old Olympians in my age group.

    50 free, 30.0

    This is my personal worst as a masters. I had another great start, but completely tied up with 15 meters to go, lost my kick and felt choppy. I had hopped to break 30, and was bummed not to. But I don't feel I can expect much more right now. For some reason, when I'm not in good condition, my free really suffers. It's just not my natural stroke. Still, the time shouldn't have been that close to my fly time.

    Sunday:

    The day started off rather rough. I only got 4 hours sleep Saturday night after a bout of insominia. I had planned to get up at 7:15, but got up at 6:00 am instead after sleep proved impossible. I wasn't nervous at all for this meet, so I think my lack of sleep may have been from over caffeination. I had a tummy ache today too, which was either caused GU or the untimely arrival of AF or both.

    50 breast, 41.8

    Another personal worst. The starter held us forever and I wasn't comfortable on the start. I slipped. This is the same thing that happened to me in the 50 evil 2 years ago at this meet in the same lane. After that, I swam somewhat half heartedly and couldn't get my turnover going. I think I was inadequately warmed up possibly, or just a bit out of it. Swimming breaststroke in a kneeskin, moreover, felt like a different stroke. After making strides last year in this stroke, I'm not terribly encouraged to carry on.

    50 back, 33.4:

    I had another great start and came up even with Fall W. Swam well and smoothly for about 35 meters and then lost it again and chopped to the finish in survival mode. Still, given how I felt, I was happy with the time. Aside from Indy, I've swum a 33.4 twice before at Zones, once with a B70 and a slip on the start and once with a full body zipper Pro. My only secret goal for this meet was to be faster in this event than the winning time at Nats, which I did. With the kind of conditioning I had last summer, I'm sure I could break 33 again even with a kneeskin.


    Commentary:

    Even though I wasn't in great shape and my swims were somewhat sketchy, I'm glad I did the meet. It was great fun. And, having now experienced the effects of lack of race pace training and drylands, I'm anxious to get back to training. My team doesn't start training again until Sept. 2, so I'm on my own until then. I feel like my best training in this summer was the 3 weeks after my Baltic trip where I swam 2x a week with my team. I'm not sure my solo routine works as well in LCM. Even for 50s, a huge amount of conditioning is required to swim fast.

    My shoulders feel all mashed up just from the 50s. I think a recovery swim is in order tomorrow.

    My house guests swam extremely well! Jimby swims just as fast without a B70 (despite all that fretting) and Stud posted personal bests.

    Attached is a pic from SwimShark who came to the meet to cheer us on after her foot surgery.

    Updated August 22nd, 2010 at 08:20 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  4. Thursday, Thursday, Aug. 19

    by , August 19th, 2010 at 03:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills

    8 x 25 shooters

    3 x (25 AFAP w/fins + 50 EZ)

    100 EZ

    Total: 1550

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

    Commentary:

    The weekend cannot come soon enough! I can't stand this week's dull taper workouts. I just want to get back to regular training. In retrospect, I wonder if I should have just returned to fairly normal training this week ... I felt like I had more speed when I was doing the Mason workouts or even at the beach. Still feel extremely sloggish and tired in the water now.

    I may have to stop reading blogs as I am having some workout envy. Even Speedo's workout sounded appealing.

    I really enjoyed watching the Pan Pacs last night. It was interesting to see some of the different fly strokes. Cielo has the odd high elbows. And Kukla had a high recovery, almost windmill like, fly. Not many masters have a high recovery fly (Chris and I come to mind). Although I've tried to get away from this somewhat in SCY, Kukla certainly had some amazing momentum using this approach, so it seems fairly suited for a LCM sprint. And the winning Aussie backstroker had a nose clip! I would appreciate it very much if those attending Zones would remind me to wear mine before the 50 back on Sunday.

    On Phelps' failure to qualify for the 400 IM final:

    http://www.washingtonpost.com/wp-dyn...081904535.html

    Updated August 19th, 2010 at 06:00 PM by The Fortress

    Categories
    Swim Workouts
  5. Wed., Aug. 18

    by , August 18th, 2010 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    3 x (4 x 25)
    25s = long breast pullout, shooter, fly drill, glide drill

    3 x (4 x 25)
    25s = easy speed fly, easy, fast breast, easy

    50 EZ

    1 x 50 back kick @ 80% w/fins (26)

    100 EZ

    Total: 1500

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

    Commentary:

    I felt awful in the water today. No speed at all, and my fly felt anemic. Likely just the taper blahs and post-massage blahs (though I didn't have a deep tissue). 3 days to recover and hope some speed comes back. Or, I could be shamed in my duel with the Stud ...

    I was thinking today that I'm so glad I don't have to even think about a turn at Zones this weekend.

    Psych sheet:

    http://www.SwimPhone.com/mobile/meet...=2490#session1.

    Time line:

    http://www.terrapinmasters.org/LC201...10Timeline.pdf.

    B2B:

    Despite the fact that I'm a wimpy sprinter, I did register our geezer relay for the Beach 2 Battleship Iron Tri today. I'm praying for a strong current. I think I need to recruit another relay member for the crazed distance geeks on my team. I don't plan on training for this at all really. I might do some quasi "base building" in September. But my focus will be a SCM meet in Dec. Next year, when I'm 50 (can't come soon enough), I may not engage in this diversion. Thank goodness wetsuits are de rigueur!


    Pan Pac News & Links:

    http://www.usatoday.com/sports/olymp...p=usat.me#tape

    http://www.ocregister.com/sports/pan...ips-pride.html

    http://www.swimmingworldmagazine.com...red%20by%20TYR

    http://www.swimnetwork.com/

    http://www.omegatiming.com/swimming/...s/index_d1.htm

    Updated August 18th, 2010 at 08:10 PM by The Fortress

    Categories
    Swim Workouts
  6. Tuesday, Aug. 17

    by , August 17th, 2010 at 07:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    6 x 50 @ 1:00
    odds = fly drill
    evens = breast drill

    6 x 25 shooters

    3 x (25 AFAP + 50 EZ)

    100 EZ

    Total: 1450


    Massage:

    Had a massage for the first time since Nats. I was told I was very "tight" and that my neck was a "mess." About what I expected since I haven't done much yoga or stretching all summer. That's OK, I needed a mental break this summer from the constant need to be super flexy.


    Commentary:

    I felt a little better in the water today. Just a few more taper workouts to get through. I'm now officially psyched for Zones since the preliminary psych sheets have come out:

    http://www.terrapinmasters.org/LC201...Psych%20v1.pdf.

    The way things stand at the moment, I'm quite pleased with my seeds and heats. I have some friends and competitors in all my heats. And it appears that Stud and I will go mano-a-womano in the 50 free. Excellent! (Jimby is in the next faster heat because he has a Speedo LZR jammer. )

    We're celebrating the second of my 3 children's August birthdays tomorrow. Lil Fort ages up to 10. I told her she's still my "kitten."

    Article on stress:

    http://myfitnessdepot.com/fitness/to...-to-beat-them/.

    My take home lesson wrt swimming: If I get deeked yet again breast, I will have a good laugh this time. (For the record, I am still going to pre-kick. I've been practicing non-undulation on the pulldown.)

    Updated August 17th, 2010 at 08:11 PM by The Fortress

    Categories
    Swim Workouts
  7. Monday, Aug. 16

    by , August 16th, 2010 at 06:38 PM (The FAF AFAP Digest)
    I accomplished everything that was supposed to happen today. Car taken to be fixed, no one smashed into me in my rental car again, no kid pooped in the pool, and we got the newest addition to our family, a 15 week old Maine Coon kitten. Now I just have to wait for the house to cool down. I was about to move out.

    Swim/SCY/Solo:

    Warm up:

    750 various

    Transition Sets:

    8 x 50 @ 1:00
    odds = back kick
    evens = russian breast drill

    8 x 25 shooters
    odds = back evens = belly

    Mini Speed Set:

    5 x (25 AFAP + 50 EZ)

    75 EZ

    Total: 1800

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

    Commentary:

    Felt like absolute crap in the water today, worst in weeks. Don't know if it's the effects of my mini taper or whether the heat is just making me tired. I tossed and turned a lot last night despite two fans going. I am SO looking forward to a frosty night.

    And this is an odd stray thought. I've been noticing the last few weeks that sometimes my fingers and hands feel tired. Could that be from the paddle use?

    I also noticed at the dreadful movie I went to the other night that James Franco looks like Rob Butcher ...

    Lastly, whew, Fort Son, despite not running since last fall, made the cc team today, #2 on varsity.

    One more lastly, here is a destination triathlon:

    http://www.slowtwitch.com/photos/Detailed/136.html

    Attached are some pics of the new addition. (I'm having some trouble uploading; will try again later.) FB link: http://www.facebook.com/album.php?ai...0&id=797920051.

    Updated August 16th, 2010 at 10:41 PM by The Fortress

    Categories
    Swim Workouts
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  8. Sunday, Aug. 15

    by , August 15th, 2010 at 06:15 PM (The FAF AFAP Digest)
    Because of my outdoor pool phobia, I drove to OakMarr this afternoon to catch a shortish taper swim. Upon arriving, I was informed the pool was closed due to kid poop -- again -- and wouldn't open for awhile. So I trudged back home. Seriously, twice in a week this happens to me?! So blighted, I decided to just 1 up QBrain by taking the entire day to pretend I was retired and happy. Tapering always makes me exceedingly lazy anyway. I didn't do even a lick of RC exercises or stretching while at the beach. I see no reason to start now.

    I only have a very short window of opportunity to swim tomorrow b/c of broken car/broken AC and getting our kitten. If need be, I'll just go to my gym pool and swim at night.

    I enjoyed the article on suits in the Washington Post. [ame="http://forums.usms.org/showthread.php?t=17351"]Fina rulemaking: How to run swimming into the ground - U.S. Masters Swimming Discussion Forums[/ame]. I daresay us masters will be more effected by it than the elites. And I am quite glad I have my TRX ready to go after Zones. Core, core, core ...
    Categories
    Uncategorized
  9. Saturday, Aug. 14

    by , August 14th, 2010 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    700 various

    10 x 25 shooters

    5 x 50, 25 easy speed fly + 25 EZ

    Mini Speed:

    4 x (25 burst or AFAP + 50 EZ)

    50 EZ

    Total: 1550

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

    Commentary:

    After a very long drive, I came home last night to no AC. It wasn't a problem with the thermostat, so it must be my unit. Grrr ... I have to survive until Monday before I call. Thankfully, it is in the high 80s instead of 100 degrees here. Still, I can't sleep at all unless it's quite frosty and thus am quite tired today. i may sleep in the guest cottage where the AC works.

    Mini Fort and I are going to the movies to cool off tonight. And I'm quite proud of Mini. She had to return home from the beach a few days early to attend volleyball tryouts. She did great, and she had the highest fitness score of anyone on the teams (push ups, curl ups, vertical jump, mile run, shuttle run, etc).

    Was mulling over Jimby's suit/gender thread and his dire prognostications about psychological despair over non tech suit times ... I've never wasted a nanosecond of time or brain space worrying about my lifetime bests or age groups times vis-a-vis my masters times. (Indeed, I can't remember some of my times.) So, I am brashly and tentatively concluding -- I may be proved wrong -- that I will not be bothered by the slow down caused by the tech suit ban. I'm just going to chuck my B70 times and start over. Or use my prior times in full body Pros as a basis of comparison, if I even need a basis of comparison.

    No psych sheet yet for Zones. I think the PV meet director may have more pressing things to attend to!

    Updated August 14th, 2010 at 05:50 PM by The Fortress

    Categories
    Swim Workouts
  10. Thursday, Aug. 12

    by , August 12th, 2010 at 08:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition Sets:

    5 x 100 free w/paddles @ 1:45

    15 x 50, done as:

    5 x 50 breast @ 1:15

    5 x (25 shooter + 25 EZ)

    5 x (25 EZ speedy fly w/fins + 25 EZ)

    50 EZ

    Speed Work w/fins:

    1 x 50 AFAP

    150 EZ

    4 x (25 AFAP + 50 EZ)

    100 EZ

    Total: 2600

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

    Commentary:

    z-z-z-z-z-z-z-z

    I'm a little bored out of my mind workout wise. And I always find taper type workouts dull. I can't really tell how I feel in the water. I'm more tired than usual at my Y swims, but I think that's likely due to sitting on the beach for a couple hours beforehand. And my arms/shoulders are somewhat more tired than normal (usually it's my legs that are dead). I suppose that's from ocean swimming and the periodic use of paddles. At least the upper body rests up faster than the legs (at least for me). Tomorrow, I'm going to take a rest day as I drive home. Next week, a massage and more snoozy floaty taper workouts. I'm looking forward to Zones and getting back to more interesting training. Poor Jimby is worried I'm going to smoke him in the 50 free at Zones due to lack of a belly cover. Methinks he forgot that he swam perfectly fast at Zones in his Speedo LZR jammer ...

    I managed to leave the beach without any burning! Or being caught in rip tides. I read that lifeguards rescued 214 people on one of the red flag days.
    Categories
    Swim Workouts
  11. Wed., Aug. 11

    by , August 11th, 2010 at 07:31 PM (The FAF AFAP Digest)
    That's it. I'm beyond tired of applying sunscreen. I think 10 days at the beach is enough for me. 1 week is slightly too short to achieve max relaxation; 2 weeks is slightly too long. Unless you're somewhere else perhaps. I spent most of the day reading my book and floating over waves or on an inner tube.

    Anyhoo, as I had done a couple speed workouts in a row, I opted for a "recovery" ocean swim today. I swam from the Johnny Mercer pier to the other end of the island and walked back. No idea how far that was. It seemed like quite a bit, and I got bored. I'm naturally happier in the pool. Mr. Fort made some noises about me converting to OW swimming in my old age. I brushed this off, and believe he was thinking quite selfishly in suggesting this. hehe

    I hope I wake up and actually get psyched when I get home for Zones. A certain ennui has set in with so much vacationing and inadequate training & training goals. I am a bit jealous of those in PR; it sounds like a fabulous time. And the PV contingent is acquitting themselves very well.

    A related article on happiness:

    http://finance.yahoo.com/family-home...make-you-happy

    Updated August 18th, 2010 at 06:51 PM by The Fortress

    Categories
    Swim Workouts
  12. Swim, Tuesday, Aug. 10

    by , August 10th, 2010 at 08:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Y:

    Warm up:

    700 various

    Transition Set:

    8 x 100 @ 2:00, aerobic mode

    2 each of 100 free w/paddles, 100 russian breast drill, 100 back, 100 kick

    50 EZ
    (1550)

    Speed Work:

    10 x 50 @ 1:15, working on hand speed
    odds = 25 power breast pull w/buoy + 25 EZ
    evens = 15 backstroke spin drill + 35 easy

    6 x 50 breast kick, cruise
    odds = 1 pull, 3 kicks UW
    evens = kick on back

    3 x through w/fins:

    1 x 25 AFAP free
    1 x 50 EZ
    1 x 25 easy speed fly
    1 x 50 EZ

    100 EZ

    Mini Hypoxic Set:

    8 x 25 shooters w/fins

    50 EZ

    Total: 3200

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


    Commentary:

    Same routine as yesterday. I was on the beach for a couple hours, ate lunch and headed to the Y for a little speed work. I timed it to arrive after the Tri Group, and ended up having a lane of my own. No noodler incidents. Then headed back to the beach. I finished reading Dead End Gene Pool, which you must read if you think your family is dysfunctional. Started reading Open, Andre Agassi's autobiography. Planning on watching A Single Man tonight. Life feels very lazy. I will be quite quite spoiled when I get back to the inexorable routine of food gathering and preparing and chauffeuring. Fortunately, summer doesn't end until after Labor Day in DC, which, btw, is a good place to be away from right now.

    Here's a P90X article on nutrition that I saw on FB:

    http://www.beachbody.com/product/p90...cial_fbpn#fbpn

    My son turns 18 tomorrow. I can hardly believe it ...
    Categories
    Swim Workouts
  13. Monday, Aug 9

    by , August 9th, 2010 at 09:32 PM (The FAF AFAP Digest)
    Another beautiful beach day. I had no desire to make the trek to the Y today, so I braved the ocean. Probably not so wise. It was a yellow flag day and very choppy. Plus, I was swimming against the current somewhat. I felt like I was going nowhere. I swam about halfway to the far pier in almost the same time it took to go the whole way last week. No idea how OW swimmers do this all the time ... I'll head back to the Y tomorrow for some sprints.

    Mr. Fort had much better luck. He rode part of the B2B course, going 68 miles and averaging 22.3 mph. He's anxious to see how fast he'll be with zipps.

    Heading home on Friday. I'll be beached out by then. I've managed to weasel out of a small family reunion that weekend involving travel and young children. I need to get back to my own pool, dammit! And I need to start plotting some good 3-4 day escapes for the rest of the year. I also need to start formulating a training plan like Patricks. Not sure what my meet agenda will be (although I will plan on the Sprint Classic).
    Categories
    Swim Workouts
  14. Monday, Aug 9

    by , August 9th, 2010 at 09:32 PM (The FAF AFAP Digest)
    Another beautiful beach day. I had no desire to make the trek to the Y today, so I braved the ocean. Probably not so wise. It was a yellow flag day and very choppy. Plus, I was swimming against the current somewhat. I felt like I was going nowhere. I swam about halfway to the far pier in almost the same time it took to go the whole way last week. No idea how OW swimmers do this all the time ... I'll head back to the Y tomorrow for some sprints.

    Mr. Fort had much better luck. He rode part of the B2B course, going 68 miles and averaging 22.3 mph. He's anxious to see how fast he'll be with zipps.

    Heading home on Friday. I'll be beached out by then. I've managed to weasel out of a small family reunion that weekend involving travel and young children. I need to get back to my own pool, dammit! And I need to start plotting some good 3-4 day escapes for the rest of the year. I also need to start formulating a training plan like Patricks. Not sure what my meet agenda will be (although I will plan on the Sprint Classic).
    Categories
    Swim Workouts
  15. Sunday, Aug. 8

    by , August 8th, 2010 at 06:58 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Travelled to the Wilmington Y again and lined up at the door with the triathletes when it opened at 1:00 pm.

    Warm up:

    700 various

    Transition Set:

    16 x 50 drill, 4 of each stroke

    8 x 50, done as 25 EZ speed fly + 25 EZ

    50 EZ
    (1950)

    Speed Set:

    3 x (1 x 50 AFAP + 2 x 50 EZ)
    (1 breast, 1 back kick and 1 back -- times were OK, given the shallow pool and wall lane)

    6 x (25 AFAP + 25 EZ)

    Warm down:

    3 x 100 free w/paddles

    6 x 50, done as 25 dolphin dive + 25 breast drill (1 pull, 3 kicks UW)

    50 EZ

    Total: 3350

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


    Commentary:

    Hit the beach in the morning and then went to the Y. There were mostly tris and perhaps one masters swimmer there. And then, alas, a noodler happened into the lap pool. She came to my lane and asked (albeit sweetly) if it was OK if she noodled around at one end of my lane; she was "sure" this would not effect my workout. WTF?! Seriously inane, as she had seen me (and other real lap swimmers) actually "swimming." I said (likewise sweetly) "no, that wouldn't work at all." For a change, the lifeguard backed me up and told her to noodle in the ramp area.

    Had a smoothie and returned to the beach. Getting ready to dine out. I'm trying not to cook much on this vacation.

    I looked at the results for Worlds. The times look significantly slower than last year's FINA rankings, that's for sure. The winning time in the 50 back in my age group was 34.1. There's been much speculation about who (men or women) and what type of swimmer will be most effected by the suit change. I have to think it would be more significant in LCM than SCY for masters, despite the suits helping on the walls.

    Interesting article in the NYT about experience trumping hedonic adaptation if happiness is your goal. We should attend swim meets instead of buying fancy cars. http://www.nytimes.com/2010/08/08/bu...s&st=cse&scp=1.

    NYT article on Jessica Hardy: http://www.nytimes.com/2010/08/08/sp...ardy&st=Search.

    Updated August 9th, 2010 at 09:34 PM by The Fortress

    Categories
    Swim Workouts
  16. Twice Foiled! Sat., Aug. 7

    by , August 7th, 2010 at 07:51 PM (The FAF AFAP Digest)
    I was foiled twice today in my attempts to swim. But this time it wasn't thunder and lightening. Much more prosaic -- the dreaded kid pooping in the pool mid workout and a red flag day at the beach. I seem to get more aggravated with every increasing kid incident. (And, for the record, my 3 kids never closed down a pool.) And this time, the kids weren't even supposed to be in the lap pool at the Y ... So all I got in was the following warm up, which was supposed to precede some fast 25s and 50s.

    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition Sets:

    5 x 50 single arm fly @ :15 RI

    5 x 50 breast drill (alternating dolphin kick and breast kick) @ 1:00

    3 x:

    1 x 50 breast pull w/buoy
    1 x 100 free w/paddles

    Total: 1650

    Kid turd interruption ... I guess I'm officially "tapering" now ...

    I dashed back to the beach to hop in and do a pier to pier swim, but no dice. It was a red flag day and the lifeguards weren't letting swimmers out very deep, certainly not past the surfers. So, another poor swimming day. I plan to attempt to hit the Y again tomorrow, as I suspect it will be another red flag day due to tropical storms at sea. In the meantime, I did finish the Stieg Larsson series and we did manage to rent the Swedish movie of book #1. I wouldn't be surprised if there were ultimately other books written, as he apparently left copious notes upon his death. I read somewhere that Daniel Craig will play Michael Blomkvist. Wrt the trilogy, I basically agree with the NYT: http://www.nytimes.com/2010/05/30/bo...ewanted=1&_r=1.

    And another NYT article about disgusting side effects of gym going: http://www.nytimes.com/2010/08/03/he...me&ref=general.

    Updated August 7th, 2010 at 11:45 PM by The Fortress

    Categories
    Swim Workouts
  17. Thunder, Friday, Aug. 6

    by , August 6th, 2010 at 07:09 PM (The FAF AFAP Digest)
    After a decent morning at the beach, thunder foiled my plans for both a swim in the ocean or a swim at the Y. So I took an involuntary rest day. The weather is supposed to be somewhat sketchy tomorrow, so I plan to get to the Y whenever it is open.

    In the meantime, I:

    1. Am almost done with the Stieg Larsson series. Sniff. sniff. Next up: The Dead End Gene Pool.

    2. On Julie O'Roddin's recommendation, I purchased a black running skirt. Much cooler and more comfy than shorts. Can't wait to try it out running or at the gym.

    3. I returned a sugoi swimsuit. Hated the way it fit.

    4. Am getting ready to dine at a restaurant on the pier and hoping not to get rained on.

    5. I saw Inception last night. Quite liked it, though I kept wondering about whether it really took that much effort to plant the seed of an idea in someone's head ... I ordered The Girl with the Dragon Tattoo, as it is not rentable. here.
    Categories
    Uncategorized
  18. Return to the Pool, Thursday, Aug. 5

    by , August 5th, 2010 at 06:03 PM (The FAF AFAP Digest)
    I reluctantly dragged myself away from the beach today to venture to the Wilmington YMCA.

    Swim/Solo/SCY:

    Warm up:

    600 various

    Transition Sets:

    8 x (25 shooter + 25 front scull)

    8 x 50 breast drill (regular breast pull and alternating dolphin kick and breast kick) @ 1:05

    10 x 50 kick-swim w/fins @ :50
    odds = back kick
    evens = back swim

    My backstroke felt inexplicably great and very smooth. This seemed odd since I've done so little of it lately.

    50 EZ
    (1950)

    Speed Work:

    6 x through:

    1 x 25 easy speed fly
    1 x 25 EZ DAB
    1 x 25 AFAP free
    1 x 50 EZ

    5 x 50, done as 25 fast breast pull w/buoy + 25 EZ kick

    50 EZ

    3 x through:

    1 x 50 fast flutter kick w/board
    1 x 100 free w/paddles

    100 EZ

    Total: 3550

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

    Commentary:

    The Y was pretty crowded today, and I made the mistake of overlapping with the lunch Tri Group, so I had to share a lane the entire time. The Tri Group had some pretty decent swimmers. No desire to join in their workout though as the first set was 2 x 800.

    It felt fabulous to be in a pool swimming after 4 days of the ocean. I tried to work on my stroke technique after getting jostled around so much in the ocean. My legs, unfortunately, did have some lingering fatigue from 4 days of running (albeit very short distances). I probably need to knock off the running as Zones is only 2+ weeks away.

    I hadn't really given any thoughts to tapering. Right now I seem to have some raw speed and some endurance, but not much speed endurance. I guess I'll try to get in some speed work this weekend and next week and then just be lazy when I return from the beach. I've already dropped drylands obviously. I really have no idea what to expect at Zones. I don't feel like I can really compare my times to last year's Indy times b/c my training has been so different. Between that and the suit change, my times could be quite a bit slower. C'est la vie. It'll actually be nice to have a low pressure meet and hang out with friends.

    Tom left me a great link to Ryan Lochte's drylands:

    [nomedia="http://www.youtube.com/watch?v=Va3JJuXDyhc"]YouTube- ‪Ryan Lochte Training‬‎[/nomedia]


    After that non-rigorous workout, I sat on the beach for several hours. I'm about 2/3 of the way through The Girl Who Kicked The Hornet's Nest, which is a page turner. I like this volume better than the second volume.

    Now, it's margarita time!

    Updated August 9th, 2010 at 09:35 PM by The Fortress

    Categories
    Swim Workouts
  19. Tues & Wed, Aug 3-4

    by , August 4th, 2010 at 11:36 AM (The FAF AFAP Digest)
    Tuesday:

    Did my usual "1.7" mile pier to pier swim followed by a pier to pier run. The water was extremely choppy yesterday. The swim felt almost like a weight workout. After that, I decided to give OW swims a break for a bit. (Of course, this morning the ocean is relatively calm.) At one point, I saw one of the lifeguards dash into the water to get some kids away from a rip tide.

    Later in the day, went on a 3 mile walk with the 4 little kids to get ice cream and later attempted to surf with the 4 teenage girls in the house. Epic fail. Felt like a clod.

    Wednesday:

    Having resolved to skip an OW swim today, I ventured out for a pier to pier to pier run of 3.5129 miles. I wore my running shoes b/c it was not a super low tide. It was way too hot. If I had a brain in my head, I would've run barefoot and in my swimsuit so that I could have taken a dip half way through.

    I may go the Y later today, if I feel like it. Mr. Fort and I are going to a tri store later today as well. I'm hoping they have suits. I just killed one of my speedo endurance suits after 2+ years. The elastic just gave out. Mr. Fort has become a complete bike addict. Yesterday, he went 75 miles up to speeds of 28 mph, getting used to his new aero bars. Today, he was doing intervals.

    Off to make a smoothie ...

    Edit: Didn't make it to the Y; didn't feel like it. Did a short swim in the ocean instead. It was quite rough this afternoon. Tried swimming against the current for the heck of it. No thanks.

    Updated August 4th, 2010 at 04:55 PM by The Fortress

    Categories
    Swim Workouts , Running
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  20. P2P Redux, Monday, Aug. 2

    by , August 2nd, 2010 at 09:10 PM (The FAF AFAP Digest)
    Beach Swim/Run:

    It was a gorgeous day here in NC. About 85 degrees and sunny -- perfect beach day. After sleeping in, I headed to the beach. After a good bit of Stieg Larsson reading, I headed out for my "1.7" pier to pier swim and run. This time, I added some of what Jazz calls "burst" freestyle where I'd go fast for 15 meters or so. After all the interval work I do, and long rest interval work at that, being in the ocean and swimming virtually non-stop is quite odd. I still feel no inclination to go to the Y, though, so I'll stick to the ocean for another couple days. Perhaps tomorrow, I'll swim to the pier, take a break, and then swim back. IF the current isn't too bad. Today, it was fairly neutral and it wasn't as choppy.

    Looks like the was temps for the race I'm contemplating here in November is 60-low 70s. http://www.beach2battleship.com/course.cfm.

    Almost done with "The Girl That Played With Fire," and then off to the next volume.


    Cheers!

    Updated August 2nd, 2010 at 09:18 PM by The Fortress

    Categories
    Swim Workouts