My USMS Page:
Potomac Valley Meet Schedule:
My team, GMUP:
I had an easy trip to Atlanta on a flight with my teammate Barb and Jazzy. Jazz was very psyched to learn that Speedo had procured him a LZR for his upcoming grueling 200 free.
We headed straight from the airport to the pool. Got there with sufficient time to check in, register our relays and swim for 30 minutes in the competition pool. The pool is sweet and feels very fast. I felt pretty good in the water. My backstroke was a little funky at first, but then smoothed out. I did 2 forward starts, one good and one blah. The backstroke starts will be interesting. They've got both vertical and horizontal bars. I'm going to use the vertical ones. However, the FINA wall is somewhat slippery. I did one start with my feet placed high on the wall, but felt like I went too deep. I may try and do another start tomorrow when the day's events are over. Otherwise, I'll put my feet a bit lower.
Off soon for dinner with friends. Then time to let 'er rip!
I've met some new people, and hope to meet more. Hopefully no one will want to punch me like they do Geek.
4 x 25 long evil pullouts w/2 quick strokes
4 x 25 no breather free
I'm becoming a vacuous airhead. I missed my ART appt thinking it was at 1:30 instead of 1:00. Oh well, more time to pack and try on my suit.
I've heard the Georgia Tech pool conditions are arctic. So I'm bringing my parka and ugg boots. My USMS fleece jacket has mysteriously disappeared.
I'm all checked in for my flight, which I hope is on time.
For those staying near the pool, here is the tech trolly route/schedule:
I will miss my wolfpack member, Jimby. But his twin photo shopped my lovely new profile pic just in time for Nats. For recent blog readers, the pic reflects the outcome of an inane "which superhero are you?" quiz I took years ago (thanks to Stud). The quiz result for me was "The Flash -- fast, athletic and flirtatious." Hence, the use of FAF in my blog title. The AFAP, of course, stands for my penchant for going as fast as possible in workouts. Ande suggested the blog title The FAF AFAP Digest, which I have always used.
Good luck to everyone at Nats!!!
Events for Nationals:
50 breast, 12:15 pm
100 fly, 2:50 pm
200 mixed free relay, 3:50 pm
(leading off w/a split request)
200 mixed medley relay, 10:05 am
50 fly, 11:55 am
50 back, 3:55 pm
100 IM, 11:10 am
100 back, 1:50 pm
Real Time results link:
Updated May 19th, 2010 at 04:12 PM by The Fortress
3 x (25 EZ speed fly + 25 EZ)
2 x (25 fast + 75 EZ)
3 x (backstroke start + 35 EZ)
I swam in an old B70 today. Honestly, I didn't feel that much different than yesterday. Perhaps a little floatier. Fly still feels strong, always an indicator for me (like Patrick). My backstroke starts were solid. I must stick with 13 SDKs; with a good start, 14 puts me past the 15 meter mark in a B70.
I had a light massage where I was told I "wasn't tight." Well, duh, I haven't done a thing lately.
Otherwise, all systems go:
taper bitchies -- check, although flashpoint isn't as low as other tapers
taper munchies -- check, no chips in the house thankfully
taper hypochondriasis -- check, worried about twinges here, there and everywhere
taper jitters -- check, today is the high point so far
taper type A -- check, packing (initial pile of stuff below), printing addresses, USMS card, reservations, split request form, worried that my 4th speed suit is too big , checking toenail polish ...
Patrick's entry from today sums up how I feel: I've done everything I reasonably can to get ready and I'm feeling optimistic and psyched about my events. In fact, this is the most psyched I can ever remember being for a 100 fly as a master. Let's race!
Updated May 18th, 2010 at 05:23 PM by The Fortress
300 fly drills
2 x (3 x 25 easy speed + 25 EZ)
2 shooter, 2 breast, 2 fly
2 x (25 fast + 50 EZ)
1 flutter kick, 1 free
Felt pretty good today. Had good DPS. Felt tired when I tried to go fast, but that seems to be how it is when I taper. Fly has felt good the last couple days, always a good sign.
I need to start packing soon. I am an absolutely awful packer, always forgetting something and overpacking. I know Ande has a list of what to bring to a meet somewhere on his tips ... I won't be forgetting extra contacts. And I'll take my speed suits on the plane. Still need to try on my tech suit ...
I did order 2 pairs of Skins recovery/travel tights for Mr. Fort and me. If you're interested, they run quite large and they seem to be in short supply everywhere. I'm an extra small. Hopefully, I'll get mine in time to hop my plane.
My flight arrives at 12:55. I'm really hoping there's no delay so that Barb and I can cab over to the pool in time for the 30 minute warm up. Anyone know how long registration is open on Thursday? I'd like to get our relays registered. Anyone that is staying at Ga Tech Conf Center know how far the trolley is from the hotel?
Getting very psyched, have great dinner plans. But where is the real party on Sunday?
Updated May 17th, 2010 at 08:19 PM by The Fortress
300 fly drills
2 x (25 EZ speed breast + 25 EZ)
3 x (25 EZ speed fly + 25 EZ)
1 x (25 fast flutter kick + 50 EZ)
1 x (25 fast free + 50 EZ)
1 x (25 AFAP free + 25 EZ)
Just had a pretty easy swim today. I was somewhat tired after getting up early, the driving & traveling and the marathon race anxiety. Mr. Fort did great though! He needed a 3:35:59 to qualify for Boston. He finished in 3:32+. He was over 1:00 under a 3:30 pace, but really blew up after mile 21. This is so common it seems like the human body isn't meant to go any more! He was really happy and relieved since he's only been running regularly since March after all his rehab. His former PT had said he might have to give up running for cycling. But the extreme angle isometric holds he's been doing have really worked! I was freaking out at the mile 9 stop when he ran by well after the scheduled time, but then I learned they started the race 5-6 minutes late. Whew!
Now to get some sleep tomorrow and start packing for Atlanta!
Below is Mr. Fort shuffling to the finish with his amazing training partner who paced him.
Updated May 16th, 2010 at 07:37 PM by The Fortress
ART, 30 minutes:
Mostly just worked on the kinks in my neck and loosened everything up. My shoulders are feeling pretty good, despite slacking on my RC exercises. I will try and sneak some in over the weekend though.
300 fly drills
6 x (25 shooter easy speed on back, no fins + 25 EZ)
took about 18 kicks on the shooters, not bad for me
3 x through:
1 x 50 double shooter on back
1 x 50 russian breast drill
1 x 50, done as 25 easy speed fly @ 100 pace + 25 EZ
1 x 50, done as 25 AFAP free + 25 EZ
1 x 50 EZ
2 x starts off side with breast pullout to 14 meters or so
Finally! I think I turned the corner on this feeling like s*** thing. I didn't feel great in the water, but I definitely felt stronger and felt the promise of easy speed. Way better than the rest of the week! This put me in a great mood leaving the pool. I think I will take a page out of Geekity's book and wear my FS Pro in the pool all next week. Maybe my B70 for one day.
Mr. Fort says he's feeling better after seeing his trainer. And Fort Son's boat made the semi final at the Stotesbury Regatta in Philly. So all is good. We leave tomorrow morning after my kid's soccer game for York PA. Although I'm not sure we'll have the soccer game after 2 hail storms today. WTH?! In May?
I've heard that Arlette Godges is not coming to Nats. Bummed, as I was looking forward to meeting her and racing her. But that does leave me the #1 seed in the 100 fly. I need to alter my usual 100 fly thoughts from "just get through this race without a huge piano" to "kill it without fear." I need to channel my age group love for this event.
More on Deep Tissue:
Got a PM from a friend saying it can take up to a week to recover from a deep tissue massage since you're breaking down muscle fiber. I definitely felt better today (although perhaps predominantly from a good night's sleep), but not fully recovered at all. My neck at least feels much better.
More on Detox:
I mulled over the Ultra Clear detox some more. http://www.metagenics.com/products/a...r-Medical-Food. I noticed that it does not have the warning box that comes on most supplements -- "This statement has not been evaluated by the FDA." This likely means that there is, in fact, clinical testing for UltraClear and the other Metagenics products that I use. Whether this clinical testing meets the rigorous standard of Jazz and Q is another issue ... I also found out that Metagenics is the only supplement brand sold in the Mayo Clinic pharmacy in MN. It cannot be bought on line; it is only available through medical practitioners such as chiros and docs. If you see it on line, I'm told it is likely a Chinese knock off.
I asked my chiro about my reaction to coconut oil today. He agreed that it's likely a fat malabsorption issue, and that this issue is common among people with a gluten intolerance. So I am eliminating it from my smoothies forever.
No need to fear yoga!
10 x 50 @ 1:00
odds = backstroke
evens = evil drill
10 x 50 @ 1:15
odds = 25 front scull + 25 underwater free recovery
evens = chest press fly
4 x 25 smooth no breather free
Based on how sore/sluggish I was last night, I decided a complete recovery day was in order. So I didn't do CAS with Speedo.
I still haven't recovered from the deep tissue massage, especially my upper back and shoulders. Chatted with Mr. Fort's trainer -- he really thinks you need 3+ days. So I'm hoping to feel better tomorrow or Saturday. To make matters worse though, I had a terrible night's sleep. My youngest woke me up at 5:00 am and I couldn't fall back asleep. So, as sometimes happens when I toss and turn, I woke up with a wrenched neck and left trap. That problem usually takes 48 hours or so to resolve. I do have an appt with my chiro tomorrow afternoon. I just hope if he works on it, he won't make it even more sore and bump the healing time out to next week ... I have been slathering my neck with arnica and taking advil.
Mr. Fort is showing some classic taper paranoia symptoms. I told him a cranial-rectal lobotomy was in order! (This little nugget of wisdom was imparted to me last summer, and I try to follow it now during taper time.) Despite feeling blah and sore myself, I'm not overly worried. I think all will be well by next week. And I'm used to not feeling like a racehorse pre-meet. I would like to get some more sleep ...
I looked back through my last week 3 taper workouts (Dec. 6-10) and I swam 2100-1700 (w/B70)-rest day-1450-travel day with some AFAP work early in the week. I thought I had actually done somewhat less yardage, and was contemplating less this week. Hmm ... Maybe a little speed tomorrow (my Dec. 6 workout with modifications), and then long warm ups for a few days. And I may take an extra day of rest on Tuesday as I did last time.
I've been trying a new brand of coconut oil in my smoothies the last couple days. Doesn't matter. That stuff just does not agree with me. With my luck, I probably have a fat malabsorption issue.
Elise left this link on my FB wall, and I think I show symptoms of needing a detox! http://www.active.com/nutrition/Arti...tm_medium=feed. Of course, I had already planned one post Nats. Julie apparently wants to join in the fun. My doc recommended the 10 day Ultra Clear plan: http://www.pureprescriptions.com/pro...ProductsID=508. There is a 20 day plan as well, but I'm not sure I'm hard core enough to attempt that one.
Deep Tissue massage:
I've been a little paranoid that I overdid it with the deep tissue, but I think the timing was right. I just take longer to recovery apparently.
I found this article I ran across kinda funny: http://abclocal.go.com/wls/story?sec...rticle-7439558. I think since Mr. Fort is less than 2 years older than me, I'm safe.
Updated May 13th, 2010 at 10:02 PM by The Fortress
6 x 100 @ 2:00
odds = IM drill
evens = IM swim
#6 = broken 100 IM with 15-20 seconds rest at the 25 and 75 (had to do the Roddin turn at the 50).
8 x 50 @ 1:15
done as 25 scull + 25 no breather free w/overkick
2 x through:
4 x 50s
odds = 25 shooter + 25 EZ @ 1:15
evens = 25 AFAP + 25 EZ (2 free, 2 breast) @ 1:30
50 easy speed russian breast drill (33s)
5 dives off side
Because the forum was down this am, I couldn't check my blog to get my "9 days out" workout. I made one up, and was slightly slightly worried I did too much. But, having written it down, it looks fine for now.
The taper bitchies haven't really kicked in yet ... Tomorrow is my last workout with some real sprints + long rest, then I'm shifting into warm up mode. (What should we do Speedo?) If I don't have the TBs by the weekend, I will wonder what's up. I certainly seem to have the taper munchies ... I'm guessing I still feel crappy and somewhat sore from my deep tissue massage. (It does seem to take me a longer time than usual to recover from these.) 4 days of feeling crappy and counting ... Whoops, just yelled, perhaps a TB moment.
I really haven't been stretching too much the last couple weeks. So I've decided just to stick with The Stick and the foam roller and the body work.
Still mulling over whether to get a bullet blender for Nats. I have stocked up on "plastic" easily digestible food: espresso and jet blackberry gu, cliff shot bloks with caffeine, packets of puresport and "amazing meal," etc. I need more gluten free Protein Fusion bars.
Mr. Fort had an interesting conversation with a nutritional expert from UMPC recommended by his trainer. One of the tips she gave him for his marathon was: 5 days before (I think that's the number), he should get an extra serving each meal and drink 8 bottles of water with electrolytes. (He's usually a bit of a camel.) She thought this would make the muscles super hydrated and "fed" so that he wouldn't have to worry about food as much during the race. I wonder if this has any applicability to a multi-day meet? Or perhaps to a distance event the first day?
I have once again successfully bribed Mini Fort to try on my Jaked for me. I get very wigged out over trying on that particular suit. It takes FOREVER the first time. I wish I hadn't put a tiny tear in my old one just in case.
Musings over Nationals Events:
Obviously, I'd like to do some PBs. I'm not sure I can get there in the 50 free, where I dropped a lot of time and surprised myself last year, but we'll see ...
50 breast: Hoping for good breakouts and hand speed. I think head position is a long term project; I've really only been training breast for 6-8 months and I still have a lot of work to do if I decide not to retire from the evilstroke. I'm glad this is the first event, as I care about it the least and I sometimes need an event to get out the "cobwebs." (In this regard, I recall that my first event at Austin Nats was very fast and my first event at Indy Nats was rather iffy.)
100 fly: I'm prepared to HTFU and die like a true sprinter on the last length. I'm glad this event is day 1, so I don't have to fret over it. I will throw in a few singles. Even though Jimby thinks I don't train 100s, this is, in fact, one of my highest seeded events at Nats. :-P
50 back: I think I know how to swim this. Will try to stick with 13 SDKs the first 25. The competition in this event in my age group is insane. There are 4 of us that have gone 28.0 or faster.
50 fly: I plan only to breathe once on the first 50 about 7 yards from the flags. I would ideally like to go 26.99, as I went 27.0 last year. The fastest time in the country is 26.8. This will be another super close event.
100 IM: I realized today that I only swim this event at taper meets. Not sure why ... Is this a dislike-of-breaststroke hangover or an unconscious rebellion against IMs because I swam them every single meet as an age grouper? Or perhaps the 100 IM is always the first event I cut if a meet order doesn't suit me? In any event, if plan to: do the Roddin turn (why not?) if I hit the wall with my left hand, do my evil allotted dolphin kick during the pull down rather than pre-kicking to avoid undue oxygen debt, breathe 3 times out of the freestyle turn and then put my head down the last 15 yards.
100 back: I'm going to swim this event just like I did at NE Champs: lots of SDKs. The key thing is that I must go faster than 1:02.8 to continue chicking Geek in our cyber gridge. The things that keep us motivated ...
50 free leadoff: Remember to keep head down and still and kick kick kick!
Here's a youtube vid about CZ featuring GMUP coaches Cheryl and Peter Ward: [nomedia="http://www.youtube.com/watch?v=Lz_CghLfRe4"]YouTube- USMS Colonies Zone SCY Masters Swimming Championship[/nomedia]
I think I caught a tiny glimpse of my 100 fly and who could miss SwimStud?
To Stretch Or Not:
Updated May 12th, 2010 at 08:26 PM by The Fortress
6 x 100 @ 2:00
2 backstroke kick, 2 russian breast drill, 2 single arm fly
30 x 25 @ :20 RI, done as:
odds = shooter on back
evens = long evil pullout
odds = EZ speed fly
evens = EZ
odds = shooter on belly
evens = good evil pullout/breakout, 2 quick strokes after breakout
Wanted to do 10 more, but didn't have the time. 40 x 25 with some hypoxic work is one of my fav taper sets.
1 x 50 AFAP breast w/MF
went 28, fastest to date
Deep Tissue Massage, 75 min:
Went right here from the pool. Holy crap, I got beat up. I feel sore and exhausted at the moment. Must go get another green tea ...
She really worked over my neck, shoulders, traps, scapular area. My lats were the most painful area. Ouch!
The latter suggests an epsom salt bath will aid release of toxins. I've never tried that ...
I felt absolutely ghastly today until the end of the short workout. I wanted to crawl out during warm up. Even my backstroke felt alien. I'm sure tomorrow I'll feel sloggish as well b/c of the deep tissue. But I will keep ignoring this feeling. I think more hypoxic work is in order tomorrow. I should probably pony up and do some broken 100s as well.
Saw this on FB. I might try some of these for fun during the otherwise deadly dull taper workouts. http://ht.ly/1JA3V
I saw Wolfy mentioned on Patrick's blog that it's probably time to quit dedicated stretching. Really? It tires the muscles just to stretch?
FYI, for any Lost addicts, this is a great page on FB: http://www.facebook.com/group.php?gi...3331633&ref=ts
Updated May 11th, 2010 at 04:38 PM by The Fortress
Taper workouts are just ungodly deadly dull ... I recycled another of my own pre-NE Champs taper workouts.
4 x (4 x 50 @ 1:00)
drill, kick, swim, hypoxic
4 of each stroke
50 fly AFAP w/fins, 1 breathe on first 25 (went 25 ish)
6 x 100 kick @ 2:00
odds = flutter kick w/board, 3rd 25 fast @ 80%
evens = backstroke kick, 1st & 3rd 25 = shooters
6 x 50 @ whatevah
odds = 25 fast breast pull + 25 EZ
evens = 25 AFAP free + 25 EZ
I continue to feel like utter crap in the water. My hips feel like they are scraping the bottom ... Some of this, as FlyQueen noted, is natural for this stage of the taper. Some may have been self inflicted yesterday -- no more gardening drylands!
11 days until Nats
6 days until Mr. Fort's marathon
I've decided I'm not going to journey up to the Stotesbury Cup this weekend in Philly. I'd love to go, but traveling muliti-days for both that and then the marathon is just not a good idea. I need to be stuck at home, bored out of my mind, sleeping excess amounts, sitting on my ass, and getting fat. I have my priorities clear.
Everyone knows that Speedo and B70 have new kneeskins out. But I've also seen a few other suits/kneeskin options:
Where to eat in Atlanta:
I need to start lining up some dinner plans and restaurants. Q & LW have come up with some interesting restaurants where I might not get sick:
Legal Sea Foods
Thumbs Up Diner
Eno by Zaza
5 Seasons Brewery
For Jazz to chew on:
This doesn't look new to me ... is it good to swim with wide fingers?
For Chris: Body Shaving:
Updated May 10th, 2010 at 11:21 PM by The Fortress
I took Saturday off from exercise. Basically spent the rest of the day running around. I was disappointed that, after driving all the way out to the Occoquan, my son's race (Viriginia State Champs) was cancelled midway through due to high winds. One of the best rowers on his boat had pulled a muscle in his back, so it was likely all for the best. But, still, the race was re-scheduled to the weekend I'll be at Nationals. He leaves on Thursday for the Stotesbury Cup in Philly. They still haven't gotten a new boat from Vespoli, but did manage to borrow a decent one from another high school that is not rowing a lightweight 8.
I enjoyed all the sucking up on Mother's Day. Hope all the other mothers out there had a great day too! I didn't get out of bed until 10:00 am. Had a lobster dinner later and went to Ironman 2.
Gardening, 3.5 hours
Probably not really on the taper plan. But I wanted to plant a cutting garden and we had to spend time replacing landscaping damaged by all the snow. So I braved the pollen and hope to have fresh flowers in the house all summer. I do have a deep tissue massage scheduled for tomorrow, so hopefully that will remedy any "work" I gave the legs. Lately, I've been thinking it takes me almost a 5 days+ to really recover from a deep tissue massage. I read somewhere recently that it could be as much as 2 weeks.
GMU practices were cancelled due to a swim meet, so I headed to Spring Hill Rec, which I knew would be crowded. And it was. Fortunately, I had only planned a mellow workout to loosen up after all the gardening.
10 x 50 @ 1:00
odds = fly drill
evens = evil drill
8 x 50 kick @ 1:00
odds = dolphin
evens = evil
For evil kick, I did a drill I saw the age groupers doing the other day. You take a breast pull and dolphin kick and dive down and take 3 evil kicks under water and repeat.
200 chest press fly
Felt like crap in the water. Lately, I've been feeling worse when I take a day off. Or, perhaps, it was all the gardening. I anticipate starting to get really antsy this week with less intensity and more "fitness maintenance" in the water. Next week: the Wally Dicks drastic taper.
ABCs of Mental Training:
5 fixable nutrition mistakes:
Updated May 10th, 2010 at 11:29 AM by The Fortress
4 x through:
8 x 25 UW shooter w/MF @ :30
(2 belly, 2 right side, 2 left side, 2 back)
:30 seconds rest
Short Axis Sets:
6 x start from side w/breast pullouts
-- got to 14-14.5 meter mark
-- did 3 grab and 3 track reaching for the water
-- had pretty clean entries
-- the grab starts were surprisingly solid feeling, but I'm sure it's quite different doing a grab off a block
1 x 100 breast pull @ 2:15, done as 25 fast + 10 seconds rest + 75 EZ pull
2 x 50 @ 1:15, done as 25 EZ speed fly w/fast turn + 25 EZ
1 x 100 breast pull @ 2:15, same as above
2 x 50 @ 1:15, same as above
1 x 100 breast pull @ 2:15, same as above
Long Axis Sets:
1 x 100 backstroke kick @ 2:00, done as 75 EZ + 25 fast shooter
2 x 50 @ 1:00, done as 25 easy free + 25 front scull
1 x 100 back kick @ 2:00, same as above
2 x 50 @ 1:00, same as above
1 x 100 back kick @ 2:00, same as above
2 x (25 AFAP free + 50 EZ)
Today, I just worked on all the little details/things I needed to work on (one of the advantages of training mostly solo). To my surprise, I felt really good in the water today despite yesterday's hard set. I had some easy speed and good DPS & DPK. My last 2 25s free were the fastest and cleanest they've felt in awhile. Better than pre or during Zones. 2 hours later, though, I'm feeling a bit pooped. I'm really looking forward to a day off tomorrow -- at least from swimming.
I almost broke down and went to hot yoga today b/c a stretch sounded so good. But FlyQueen scolded me, and told me to stick to what Geek calls the "Fortress Land Based Avoidance Theory Lifestyle" for tapers. So I dutifully did.
Strongest Girl in the World?
[nomedia="http://www.youtube.com/watch?v=ADUxozD4Jzs"]YouTube- Varya Akulova Documentary - Strongest Girl in the World (part 1)[/nomedia]
Updated May 7th, 2010 at 05:30 PM by The Fortress
Swim @ SpringHill w/Speedo & Hulk:
5 x 50 @ 1:00
2 x 25 build @ :45
2 x 50 @ 1:00
Speed/Quasi Lactate Set:
6 x (50 AFAP w/fins + 50 EZ) @ 3:00
1 = evil, high 29-30
2 = evil, 29
3 = SDK double shooter, 22+
4 = SDK shooter, 23.5
5 = fly, 25
6 = flutter kick w/board, 26
Ok, it was NOT a good idea to do 2 hypoxic AFAP SDK shooters in the middle of a speed speed set. I couldn't recover well after # 3 and #4 and I was slower than I should have been on the last 2 50s. I had to kick the last one b/c I needed more air. However, the first 3 were very fast, the fastest I've been in evil w/fins. The focus on no pause on the insweep + shooting hands forward seems to be working.
Paul and Pete did some "easy" no breather 25s while I was warming down. Paul thinks these "relax" him. I didn't even attempt them; I just needed some easy swimming and to catch my breath and recover. I'm a "softie."
10 minutes hottub
ART, 30 minutes
My doc worked over my shoulders, scapular area, traps and neck. My neck was a bit messed up from sleeping.
He told me to cut out the coconut oil I was using or buy an organic brand. If it's not organic, it's possible that there area additives I'm allergic to in it. Or, sometimes, , coconut oil can go rancid if it's on the shelf too long. So I'm going to cut this brand out of my smoothies and see if that helps my stomach before I cut the whey.
Speaking of whey, he told me that the editor of Men's Health, Jim's fav magazine, uses Ultra Meal as his source of protein. He apparently was a subject in an initial study of Ultra Meal conducted in MN and lost a lot of weight and built a lot of lean muscle using this product.
He also urged me to take a full 2 weeks off from all rigorous exercise when I'm on vacation to let the body heal. Yoga permissible. This would be interesting. Can't think of the last time that happened ...
Speedo was very speedy today! And Wolf Girl has been in the pool 6 days in a row! And I feel like I've got some decent speed work in this week.
My stomach was a bit upset again today. I think the culprit may be the coconut oil. Think I will eliminate it from my smoothies and see. Or possibly it's the whey, which I've reintroduced ...
This guy's super human powers are amazing:
[nomedia="http://www.youtube.com/watch?v=cNvJy0zoXOY"]YouTube- Damien Walters 2010[/nomedia].
Pre-swim warm up movements:
Yoga for Travelers:
Updated May 7th, 2010 at 10:34 AM by The Fortress
3 x through:
(modified from Geek's set #2 yesterday; didn't pay too much attention to intervals)
12.5 @ :30, from dive, work start
25 @ :30, work turn
12.5 @ :30, work finish
2 x 75 drill @ 1:30*
1 x 50 @ 1:15, work turns
1 x 50 @ 90% w/fins
1 x 50 EZ
1 x 50 done as 25 AFAP + 25 EZ w/fins
1 x 100 EZ
Round 1 = evil (went 31-32 on the 90% one)
Round 2 = back (went 25 on the 90% one, missed turn totally)
Round 3 = free (went 24 on the 90% one)
* Didn't drill free. Instead, I did a 75 flutter kick w/board going 25 EZ + 25 @ 80% + 25 EZ.
4 x (3 x 50 @ 20-25 RI)
#1 = 25 russian breast drill, working on shooting hands forward + 25 EZ
#2 = 25 easy twirling SDK shooter + 25 EZ
#3 = 25 EZ speed fly + 25 EZ
It is starting to feel strange not to go to the gym. I felt like slamming some med balls around today. I tried doing a wider entry fly again; it feels too weird. I'm just going to stick with my regular fly stroke for Nats. I think, in reality, my hands aren't usually too close together on the entry. I may need to re-watch some fly videos.
Tomorrow is my nasty lactate set with Speedo & Wolfy. I think Friday will be all aerobic and "fitness maintenance."
1. Where oh where is Jazz? Is he continuing his non-pool training for Nats? Is he lifting? Doing vinyassa yoga still?
2. Maple syrup in smoothies is truly disgusting.
3. Even more disgusting is a sandwich made with gluten free bread. I tried another kind of bread form Whole Food for a turkey sandwich today; I had really been longing for a sandwich. Horrible!
4. I figure I owe Jeff 4 beers for my soon to be 4 split requests during the short course season.
5. I'm not in any end lanes for Nats, but it probably doesn't matter in the Ga Tech pool.
6. What will I do without my breakfast smoothies in Atlanta? Feisty mentioned bringing a "bullet blender" ....
7. Is there coffee in the gold medal sponsor room? Seriously, there better be.
8. I don't like long axis drills. I only like short axis drills.
9. I noticed that I've had far fewer calf cramps since I started drinking Smart Water or other water with electrolytes than regular water. More expensive, but effective apparently.
10. I really hope I don't have to sit out in stormy weather at the State Rowing Champs this weekend.
11. The pollen is killing the eyes of all the girls in my family. Why are the boys seemingly immune? And the fun doesn't end when summer rolls around b/c then there's mold. http://www.cleveland.com/healthfit/i...pring_can.html
12. If our aerobic fitness is fixed at this point, why do we have to do what Chris refers to as "fitness maintenance"? To keep feel? Just wondering ...
Wonder food for women:
Heavier Lifting and No Bulk?
Events for Nationals:
50 breast, 12:15 pm
100 fly, 2:50 pm
200 mixed free relay, 3:50 pm
(leading off w/a split request)
200 mixed medley relay, 10:05 am*
(unfortunately, for my relay, I'm swimming the evil leg -- no damn evilstrokers on my team)
50 fly, 11:55 am
50 back, 3:55 pm
100 IM, 11:10 am
100 back, 1:50 pm
* Outrage -- my relay will not allow me to sleep in properly on Saturday.
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 08:01 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 05:10 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 09:39 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 09:55 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 10:48 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 09:59 PM by The Fortress