My USMS Page:
Potomac Valley Meet Schedule:
My team, GMUP:
I have the blahs today. Jimi believes this is because I am "inside a small [winter] box." I believe it due to the stress of raising girls. In light of the blahs, and partially and uncharacteristically paralyzed by them, I decided to take an off day. And forgive myself in advance for failing to stretch. In fact, after consulting my blog, I see that I haven't had a complete rest day since Feb. 8, so I am probably due. Tomorrow, I will back in the gym with my oldest daughter, who thinks after 2 visits, she already has muscles.
So, instead of discussing swimming or drylands, I will have a nice nutrition ramble.
I read the next part of the Michael Pollan book.
1. Funny Rules:
"The whiter the bread, the sooner you'll die."
"Eating what stands on one leg is better than eating what stands on two leg which is even better than eating what stands on four legs."
"Avoid food products containing ingredients that a thrd grader cannot pronounce."
"Breakfast like a king, lunch like a prince, and dinner like a pauper." (I've heard this one before. Epic fail for me.)
P90X also urges eating nothing 3 hours before sleeping. Here is their advice:
"Here at Beachbody, we're always drilling the "no eating for 3 hours before bedtime" rule into your head and, sure enough, it's important not to go to bed with undigested food in your stomach, especially carbohydrates and fat. So what about those nights when you're so hungry that if you don't eat, you know it will affect your sleep?
The answer is a protein shake. Usually, truly feeling hungry is a sign indicating a lot of muscle breakdown. When you have muscle breakdown you need protein, especially at night, which is when your muscles do most of their recovering. So if you are famished, a small protein shake with no added ingredients, like fruit or milk, will not only allow you to sleep but speed up your recovery process as well."
2. Fav Rules:
"Eat some foods that have been predigested by bacteria or fungi."
-- This is why I've begun taking probiotics. They help reduce allergic reactions, aid the function of the digestive and immune system and reduce inflammation.
"Have a glass of wine at dinner."
--"There is now considerable scientific benefits of alcohol ... People who drink moderately and regularly live longer and suffer considerably less heart disease than teetotalers ... Drinking some every day is better than drinking a lot of weekends."
3. Rule I'm ambivalent about:
"Be the kind of person who taken supplements and then skip the supplements"
Apparently, people who take supplements are healthier than those that don't, but not necessarily b/c of the supplements. However, he does note that nutrition becomes more important as you age and that you can develop specific nutritional deficiencies -- Vitamin D, Calcium, Vitamin B. Also, as we age, our need for antioxidants increases while our ability to absorb them declines. Since I've started with my supplement & antioxidant infused smoothies, I've been healthier. So I'm sticking with it, just like Geek.
There was an interesting article in the WSJ on Tuesday about evolution being responsible for obesity. Apparently, when we shifted from being hunter and gathers to agriculture, a carb rich diet became the norm and we grew tubbier.
Some interesting speculation about procreating early and often being the driver of evolutionary change as well ...
And, boo hoo, Gatorade dropped Tiger Woods.
http://online.wsj.com/article/SB1000...NewsCollection. There was a hilarious article about him in www.theonion.com -- not really re-printable here. lol
I've been uncharacteristically wishy washy about meets as well. I had finally decided to swim the 100 evil and 100 IM or 50 back at the Warrenton meet, and now I see it's the same weekend as PV Senior Champs.
Night Owl vs. Early Bird:
An interesting study to confirm we're different!
Updated February 26th, 2010 at 10:13 PM by The Fortress
Swim/SCY @ OakMarr w/Speedo:
200 fly drills
10 x 25 shooters on back
10 x 50 @ 1:00, mod pace
mixed up strokes
3 x (100 AFAP + 200 EZ) @ 9:00
Pete and I both approached this set with trepidation. He hadn't been feeling well; I'd been feeling tired. But we had at it, exceeding our expectations and improving since the last time we did this set on 10/1/09. Pete did free, and I did back with fins like last time. I felt like death on the first one; I was completely gassed and faded with typical wimpy sprinter elan on the last 25. Had to mentally regroup. I contemplated doing fewer SDKs on the first 25 to see if I had more left at the end. But the only way I can beat Speedo is to get an early lead via SDKs and try to hold it, so I persisted. He got me on the first two nevertheless with his new super duper flutter kick. The last 100 I concentrated on keeping my upper body as still as possible and staying under as long as I could. This yielded a better time. I was slightly nauseous after this set. Anyway, it went thusly:
last time: low 53
this time: low 54
last time: mid 53
this time: mid 53
last time: 54 low
this time: 52+
I consider this an improvement on last time, mostly because I descended my times instead of ascending them. I was dead after this and had no desire to do any drills. Limped to the hot tub for a 10-15 minute soak.
I never realized there was a P90X DVD devoted just to stretching. Found this out today from a P90X trainer on FB (it's disc 7). I didn't feel up to real yoga, but felt like I needed a stretch since I was sore and tired. So I plugged the DVD in, and did about 45-50 minutes of it. I fast forwarded through the tricep stretch part, which seemed to be the verboten USAS shoulder stretches. A few of the stretches were bikram yoga poses. This was just what I needed -- yoga light -- without the taxing standing and balancing postures.
Here's a list of the stretches: http://www.videofitness.com/reviews/horton-p90x-str.php. For those of you short on time, I recall Paul Clydesdale Smith saying that he aspired to always start his day with 10 sun salutations.
Here's an article on the health benefits of yoga, including that it may help prevent cancer: http://www.mdanderson.org/publicatio...abenefits.html
Here's a list of P90X recipes for breakfast:
Here's a FB P90X article (on Tony Horton's page) that agrees with Michael Pollan's book below about fewer ingredients being better: http://www.facebook.com/note.php?note_id=320400757403.
I've been reading Michael Pollan's short book, Food Rules. It's very short and zippy and and cleverly debunks the machinations of "The Nutritional Industrial Complex." The basic message is: (1) eat real food, not ersatz "edible foodlike substances" that are typically packaged; (2) eat mostly plants, and (3) don't eat too much.
He accurately calls nutrition an extremely young science. There are only several verifiable facts. The so-called "Western" diet (with processed foods, meats, fat, sugar, refined grains, little fruit & veg) causes disease (obesity, cancer, heart disease and diabetes). It's not known which of these dietary elements is the evil culprit. Too much focus is being placed on identifying the culprit, he opines, because food manufacturers can then tweak their products, process food more, and well, make more money.
He lists 64 rules and explains them. See, e.g., a couple reviews:
http://www.nytimes.com/2010/02/02/health/02brod.htm (Jane Brody)
I chatted with Jazz briefly about the book last night. He likes Pollan's approach, but wonders if he discounts starch too much. See, e.g.,
I was wondering about one of his comments -- that we have an "inborn preference for sweetness and fat and salt." What evolutionary process explains this? I guess it's the food processors manipulating us?
So far I'm having a banner day nutrition wise!
Mr. Fort's Studliness:
I am the worst athlete in our family apparently. Mr. Fort turned in some impressive results on his testing:
body fat = 7%
VO2 max = 61
lactate threshold = 91% of VO2 max
I don't know much about VO2 max except that is apparently somewhat innate and cannot be improved upon too much. It varies by age and gender. The average college male has a VO2Max of 44, I'm told. [ame]http://en.wikipedia.org/wiki/VO2_max[/ame].
Mr. Fort's lactate score is the most impressive. According to Joel Friel's Cyclist Bible, elite cyclists have a 80-90% range. And Mr. Fort is 50!
I have no desire to have these test done, though Mr. Fort did urge me too. There is another test for anaerobic power output that he didn't take.
That was a smackdown. I'm tired and sore. My shoulders are sore from the lifting earlier this week. My legs are sore from the AFAP SDK-ing. Tomorrow, will be another recovery type day with probably some bikram yoga.
Updated February 25th, 2010 at 10:49 PM by The Fortress
Swim/Solo/SCY @ OakMarr:
The guts of the structure of these sets was taken from Tim's blog -- a workout coached by Paul & Laura.
1 x 200 chest press fly
8 x 50 russian breast drill, no pullouts @ 1:00
(this is breast w/fins and a flutter kick)
4 x 50 back-breast w/Roddin turn @ 1:00
8 x 25 shooter w/MF on left side
8 x 25 shooter w/MF on right side
10 x 1:00 VK, alternate breast & dolphin*
* Meant to do only 5, but was side tracked by convo with fellow swimmer grilling me about cramps and sports nutrition.
1 x 200 chest press fly
8 x 50 PLD breast w/MF no pullouts @ 1:00
4 x 50 back-breast w/Roddin turn @ 1:00
6 x 25 UW shooter on back, no fins, working on DPK (did 18 per 25 instead of the usual 20-21)**
6 x (25 EZ speed fly + 25 DAB)
5 x 1:00 VK, alternate breast % dolphin
** Meant to do more of these, but got seriously sidetracked by a lifeguard. He was interested in learning how to dolphin kick UW better and in my MF. He had been timing my easy speed 25s w/o fins and I was apparently going around 15s. People are always stopping me during practice when I am doing shooters. The other day a lap swimmer asked if I "was some famous swimmer." lol I had to explain about masters swimming.
Total: 3150 + VK
10 minutes hot tub
10 minutes chatting w/Speedo, who was starting his workout just as I was leaving.
Did a total easy breezy recovery workout today without a single fast thing. Mostly doing drills and working on technique. It felt very nice. I was, as expected, a bit sore from the drylands yesterday (and the preceding days).
I was a bad girl and didn't stretch last night. Hopefully, I will improve upon that tonight.
For those of you who like yoga balls (like the Stud-ly one), there were some good exercises on the youtube link of Tamika Jones I posted yesterday.
Tomorrow, Speedo and I are repeating a lactate set we did long ago. Here is what I did last time:
3 x (100 AFAP + 200 EZ) @ 7:00
I did the 100s backstroke with fins, which matched up well with Pete swimming free.
(Went 53 low, 53 mid, 54 low.)
I also just read that a hot yoga studio is going to be opening in Tysons in mid April. www.BikramTysons.com. http://www.facebook.com/profile.php?...5715829&ref=nf.
Updated February 24th, 2010 at 09:43 PM by The Fortress
I really meant to take a rest day today, as I was tuckered out. But Mini wants to hit the gym on Tuesdays, so I did about 50 minutes of drylands with her. This was quite interesting as she is not speaking to me at the moment b/c I took something away from her. She appears to think this is a "punishment" of some sort -- but I'm heartily enjoying it. hehe Again, I did some more traditional stuff, as Mini has no real strength base. She's like I used to be -- looks strong but isn't.
HS bench press, 60 x 2 x 10, fast
seated narrow grip row, 70 x 2 x 10, fast
HS high row, 90 x 2 x 10, fast
bent over rear delt flys, 12.5 x 2 x 15
goblet squats, 65 x 2 x 15
standing overhead tricep press, 60 x 2 x 15
lateral bench hops, 2 x 25
body rows, 2 x 15
chin ups, 2 x 5
hanging knee ins, 2 x 15
box jumps, 2 x 10
cable twist w/yoga ball, 50 x 2 x 15, each side
squats w/12 lb med ball, throw and catch, 2 x 15
flutter kick on back on bosu, 4 x 50
external and internal rotators, 10 x 2 x 15, each side
I'm hoping to have enough discipline to stretch during the Olympics or Lost tonight.
I was unusually tired today and suspect my shoulders/back may be sore tomorrow as I did some exercises today that I haven't done in ages. Tomorrow, I'm going to do a gentle aerobic/drill workout and possibly some yoga. Then, perhaps a lactate set with Speedo on Thursday and a gym/swim double on Friday.
1. I forgot one thing from the magazine on aging I mentioned yesterday. One article also stressed the importance of working on and improving balance. Many injuries to aging adults, even those in decent shape, are caused by falls. Balance work helps prevent this type of injury. In short, yoga is good. Suck it up, Geek.
2. My arms were sore today. I think it was from the isometric handstands.
3. I found this article on FB about core workouts that Tamika Jones does: http://www.ihoops.com/training-room/...mika-Catchings.
4. As I was pondering my hydration issues, I realized that some of the dehydration is due to the allergy meds and sleep meds I take. I guess you have to work extra hard to combat the residual effects from this.
5. Still haven't signed up for Warrenton. Just not sure what to swim. I may do the 100 IM to practice the Roddin turn, I guess. Maybe I'll just sign up for 5 events and pick 2-3 to actually swim. I may rest some for the Warrenton/Albatross meets in March. I've been slamming the drylands since December and I think my body could use one. Then plenty of time to gear up for Nats.
6. Was chatting with my bro about the Insanity program today. He says it's MUCH harder than P90X. He describes one of the 45 minute cardio DVDs as 2x harder than the P90X plyo. Yikes. Unlike P90X, which focuses on different body parts each day, Insanity, hits everything in each workout. He's going to send me one of the cardio DVDs to try.
7. Another article on racing weight for runners: http://www.active.com/running/Articl...tm_medium=feed
8. Another anti-aging article: http://velocityperformancetraining.b...ioxidants.html
9. I heard this was a decent read: [ame="http://www.amazon.com/Core-Performance-Women-ebook/dp/B0030CHF4O"]Amazon.com: Core Performance Women eBook: Mark and Pete Williams Verstegen: Kindle Store[/ame]
10. Drill for sighting in OW swimming: [ame="http://www.youtube.com/watch?v=_vpXixraQJI&feature=autofb"]YouTube- Freestyle - Single Arm Sighting[/ame]
Updated February 24th, 2010 at 04:00 PM by The Fortress
AM Drylands, 45 minutes:
broomsticks twists, 1 x 25
bent over rear delt flys, 30 x 2 x 15
Icarian lever incline pull, 75 (?) x 2 x 15
hanging straight leg raise, 2 x 15
one legged squats, 40 x 2 x 10, each leg
single arm lat pulldown, 55 x 2 x 15, each arm
squats w/12 lb med ball throw & catch, 2 x 15
pushups, 3 x 15 (1 set regular, 1 set elevated, 1 set feet stacked)
box jumps, 1 x 10
broad jumps, 1 x 10
rock star jumps, 1 x 10
wall squat, 2 x 1:00
handstand on wall, 3 x :45
external & internal rotators, 10 x 2 x 15, each arm
seated straight arm dips, 60 x 2 x 25
8 x 100 @ 1:30
odds = backstroke w/fins, 3rd 25 UW shooter
evens = single arm fly
This is a modified Geek set, modified for lazy sprinter types:
2 x 50 fast w/fins @ 90% @ 1:30
(did backstroke, went 25s)
1 x 100 (50 EZ + 50 front scull)
6 x 25 flutter kick w/board AFAP @ :45
1 x 100 (50 EZ + 50 front scull)
4 x 75 russian breast drill, no pullouts @ 1:30
(very tiring drill, but I like it)
1 x 100 (50 EZ + 50 front scull)
6 x 25 AFAP shooters on belly @ :45
1 x 100 (50 EZ + 50 front scull)
2 x 50 fast w/fins @ 95% @ 1:30
(did back, went 24.5 ish)
100 EZ breast kick w/board
The legs were pretty tired today after drylands and/or yoga every day since last Thursday. I considered not doing the speed set, but decided to forge ahead. Tomorrow, I'm not sure what I'm going to do, but it will be recovery. Oh, I have to take Mini to the gym again, so I'll probably do some work there.
I had a checkup with my eye doc today. Good timing, as my darn eyes are sore again. I've probably just been neglecting them, not dumping in enough refresh and genteal. Sigh.
Mr. Fort is going in for an hour of VO2 max, lactate threshold and body fat testing tomorrow. His trainer (for his hip/hamstring rehab) got him intrigued. The trainer says that girls tend to be more wimpy than guys on the test. I think that's a slur against Big Noodler.
While there, I read the US New & World Report newest issue on aging. Here is what I recall:
1. "DNA is not necessarily our destiny." Genes seem to be instructed, in part, by a drive that can switch them on or off. (I recall this as well from the recent WSJ article on lactose intolerance.) As you age, genes become switched on or off in appropriate ways. There are some things that can apparently help these glitches -- exercise, low stress, nurturing. Stress is particularly bad b/c even if it abates the exposure part is "memorized" and repeated by the gene. Lovely. I suppose adult onset allergies are caused by this same switching off of a gene(s).
2. Researchers believe the aging process is elastic and can be manipulated. For example, through calorie restricted diets -- thought there is no hard science on this point. Exercise causes athletes to have longer telomeres, the protective ends of DNA. This lowers the risk of heart disease and cancer.
3. Nutrition is very important. Doh. The trend in aging people is toward obesity, as Geek knows and complains about. One stat that caught my eye was that a typical woman in her 40s now weighs 168 pounds as opposed to 143 in the 1960s. Yowsa!
4. Paying attention to what you eat isn't just about controlling weight. We need to get the right amount of vitamins and minerals. As we age our bodies produce less B12, D and calcium. These typically need to be supplemented for most people. Once you reach 50, you apparently need 1000-1200 mg of calcium per day. I notice that's what I'm getting in the horse pills I started taking.
5. Your job may literally be killing you. Even if one eats exceedingly healthily, if you hate your job or have intense job stress, it will influence your health and longevity and make you more prone to heart disease. The worst situation of work is one of high demands and little control.
6. Hormones: Younger women tormented by hot flashes are being increasingly prescribed ultra low dose hormones. For awhile, after that study 7 years ago, hormones were all taboo. But that study didn't necessarily apply to peri-menopause or menopause symptoms. I think it dealt with hormones used to treat other health issues and the women in the subject were older. Still, it's recommended that one is not on hormones for more than 5 years. There are tips for "managing" peri-menopause the "natural" way. (Screw that, I was already doing all that to no effect.)
7. Cramps -- I understand that magnesium may be the most helpful in managing cramps. My doc recommends 250-500 mg per day. Apparently, magnesium has muscle relaxant properties. I was almost completely cramp free today.
8. Dr. Jaegermeister PM'd me that there is no medical benefit to not drinking during yoga. So I will carry on with being a "heavy drinker." The free medical advice is so awesome. Always appreciated.
Updated February 22nd, 2010 at 10:33 PM by The Fortress
Swim @ GMU
Swam in a lane with Barb & Cheryl
5 x 250 of various stuff
I did my usual 700 variety warm up and 200 fly drills
8 x 75 kick @ 1:30
Assigned to use a board and "tap" toe on the water every 2nd 25.
Barb and I did them all backstroke kick. I wasn't paying much attention to the times. Think I was going 1:04s or so.
Didn't do it, too busy chatting w/lanemates
Aerobic Stroke Set:
3 x (3 x 150) @ 2:30
50 fly/100 back
50 back/100 breast
50 breast/100 free
I did the "Roddin" turn on my back to breast transitions.
20 x 25 w/fins @ :30
2 fast UW kick + 2 fast swim w/15 UW + 1 EZ + extra 30 seconds rest
I did them all back shooters. Seemed to be going high 10s-11s.
Barb showed me a new dolphin kick/fly drill she's been doing with the USA-S team she trains with. It's called The Fish. Not sure I can described it very accurately. You go fairly deep underwater on your side with your back arched, head back and arms in airplane position and dolphin kick that way initiating the kick with your head. I tried a few times and ended up in another lane. lol I'll keep at it though.
After a few hours rest, I ventured to the hot yoga studio. It was very hot again, but I survived. Ran into an old masters swimmer/tri friend I hadn't seen in years. It seems that a lot of tris are at this studio.
One thing that escapes me is that it's deemed a badge of honor to get through the class without drinking. I'm not sure why this is such a desirable thing. And certainly not for me with my hydration/cramping issues.
Great to swim with my team again! I love swimming at GMU on Sundays b/c I get a good aerobic workout and can concentrate on the real speed and lactate work on solo swims. Quite unlikely I would have done 9 x 150 on my own ...
Mulling over what sets to do tomorrow ... Any suggestions for good sprint sets?
Mini Fort didn't complain about being sore today either. I could definitely feel the tricep work yesterday. Mini (who still needs a new name) took a bunch of photos of us yesterday after our gym/lunch/visit to the MAC counter, and I've attached a couple here. We used to have the same hair color. lol
I think I was inadvertently glutened again at the restaurant last night, though I didn't think I was eating anything with gluten. I'm all itchy, rashy and bloated today. Blech. And, for some reason, the intense sweating in bikram make me itchy afterward as well.
Updated February 22nd, 2010 at 09:07 AM by The Fortress
My daughter is showing interest in an actual dryland/weight routine, particularly in strengthening her legs. (She's done no leg work in a couple years, or even kicking, b/c of knee issues.) So I took her to the gym today and showed her the ropes. More of a conventional workout than I would typically do, but she wasn't interested in doing "abs." And, truthfully, after watching her russian twists, she can probably school me in "abs" (though maybe not "core). Interestingly, her coaches are talking about doing "ab ripper X."
Here's what I did (her weights were all lower):
bicep curls w/bar, 40 x 2 15
P90X squat X press w/DBs, 40 x 2 x 15
leg press, 410 x 2 x 10
leg curls, 80 x 2 x 12
leg extensions, 100 x 1 x 8, 80 x 1 x 12
lying overhead tricep press, 50 x 2 15
standing overhead tricep press on cable machine, 65 x 2 x 15
Icarian incline lever pull, 90(?) x 2 x 15
russian twist w/25 lb plate, 2 x 25
box jumps, 2 x 10
push ups w/one foot on top of other, 2 x 25
back extensions w/25 lb plate, 2 x 15
squat swings w/25 lb plate, 2 x 15
reverse flys on double cable machine, ? x 2 x 15
seated straight arm dips, 60 x 2 x 25
seated scapular squeeze on cable machine, ? x 2 x 25 (couldn't figure out the weights on this machine on quick inspection)
external and internal rotators, 10 x 2 x 15, each arm
Mini rushed me home, didn't let me stretch and I got too busy to stretch later.
Feeling much better today. Practically bursting with energy. Just got back from what I hope was a gluten free dinner with friends and hope to get to my am swim practice at GMU tomorrow and perhaps hot yoga in the afternoon.
Has anyone seen Shutter Island? I read the the NYT and the Post panned it, and the WSj loved it. I was hoping it would live up its Hitchcockian previews.
Updated February 20th, 2010 at 11:43 PM by The Fortress
15 minutes med ball slamming in racquetball court*
goblet squat, 65 x 3 x 15
bicep curl, 50 x 1 x 10, 40 x 1 x 10
Icarian lever incline pull 85(?) x 3 x 15
overhead squats, 45 bar x 2 x 10
(these were harder than usual, guess I hadn't done them in awhile)
hanging straight leg raise, 2 x 15
(wrist is fine now)
squat swing w/25 lb plate, 1 x 15
(forgot to do 2nd set)
standing overhead cable tricep press, 60 x 1 x 15, 65 x 1 x 15
russian twist on incline bench, 25 x 2 x 25
box jumps, 2 x 10
push ups, 2 x 15
external and internal rotators, 10 x 2 x 15, each arm
seated straight arm dips, 60 x 2 x 25
ball on wall, 2 x 100
* I have been keeping my nails longer since before the NE meet pursuant to Ande's tip. [ame="http://www.usms.org/forums/showpost.php?p=132588"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]. But med ball slamming is murder on the nails. Broke another one today.
40 x 50, done as:
10 x 50 Wolfy russian breast drill @ 1:00
(this is exhausting if done right)
10 x (25 easy speed fly + 25 EZ) @ 1:00
10 x 50 easy speed double shooters w/MF @ 1:00
(if I concentrate on kicking both ways, I usually take one less kick per length. well, doh.)
9 x 50 IM order @ 1:00 + 50 EZ
I did the spin turn on the 3 back to breast 50s. I'm just going to call this "The Roddin." I think if I practiced it, it would be faster for me. I just couldn't spend quite as much time underwater in backstroke perhaps. The one issue is that I am most comfortable touching on my left hand and flipping to the left. Not so much to the right. The Roddin turn feels more natural for me than the flip turn I experimented with a couple years ago. I need to consult Ande's Tips. I recall he has a tip and various videos of this turn that I should review.
The IM 50s felt very odd, just confirming that I occasionally need to do more IM type sets where I am switching strokes.
I wish we could swim the IM any way we want. I think I'd go fly, breast, free, back.
8 x (25 AFAP swim w/fins + 25 EZ) @ around 1:15-1:30, didn't really keep track of interval
did 2 of each stroke
8 x (25 AFAP kick w/fins & Board + 25 EZ) @ 1:00
It's easier for me to recover from kick sprints than swim sprints ...
5 x 1:00 VK
odds = breast
evens = dolphin
5 minutes hot tub
Another glorious day with no cramps. Woohoo! I think Ande should write a tip on Smart Water. It seems to work for me.
I felt like I got back in the groove somewhat today. Tomorrow, I am planning to hit the gym with Mini Fort. (I really need a new nickname for Mini Fort, as she is my size; it's starting to sound dumb to my eats.) Sunday, I am going to the GMU AM practice (woohoo!) and may hit hot yoga with a friend at 4:00.
Otherwise, a rare weekend of no meets, no games, no frantic running around.
I am feeling mighty pleased that Speedo and I may actually get to do a couple relays at Nats together.
OK, just ate a raw food spirulina bar and and am off to cook sauteed veggies and salmon for dinner shortly.
Updated February 19th, 2010 at 08:43 PM by The Fortress
My Thursday workout buddy was still sick, so I swam a sprinty workout solo.
8 x 25 shooter on back, no fins
Short Axis Speed Set w/Fins:
2 rounds of:
4 x 25, odds = AFAP, evens = EZ
4 x 50, odds = AFAP, evens = EZ
3 x 75, odds = EZ, even = fast
3 x 100, odds = EZ, even = fast
1st round = breast
went 33, 31.5 ish on the 50s
went 52 ish on the 75, clocks weren't synched
went 1:09-10 on fast 100
2nd round = fly
went 25s on the 50s
went easy speed on 75 and 100
went easy free or back kick on the EZ portions
on the 75 fly, tried breathing every stroke
on the 100 fly, tried breathing 2 up, 1 down (went 1:00)
I like 2 up, 1 down breathing better
Sprint Kick Set:
10 x 50 kick w/board & MF,
25 haul ass AFAP + 25 EZ
5 x 1:00 vertical kicking
odds = breast
evens = dolphin
Vertical kicking is pretty much just a drill for me. I work on keeping the knees together and kick narrow in evil and work on kicking both sides on dolphin. If I want to make it tougher, I need to add a med ball. But I think I'll work on explosive streamline VKs now as well.
Total: 3000 + VK
Did about 40 of the 60 minutes of Bryan Kest's power yoga. http://www.yoga.com/store/product.asp?Product_ID=2622.
+ 3 x 15 push ups
I think it's definitely time to shift back into speed and power swimming. I feel like I've lost a bit of speed and I don't feel as strong. I may not even swim another 200 the rest of the year, so it's back to some CVDB type training. I'm REALLY hoping I can hit the gym tomorrow, though my "to do" list is daunting.
I was talking about my evil pull with Mini Fort today. I'm still apparently doing it somewhat wrong. She prescribes windshield wiper sculling. This is where you scull on your stomach with elbows bent on the surface of the water and forearms and hands beneath the water moving in a windshield wiper pattern. Sounds kinda hard, but I'll give it a try on a drill/recovery day.
I'm still mulling over the Warrenton meet on March 14. http://www.warrentonmasters.org/Drea...imMeet2010.pdf. I'm just worried I'll be too exhausted for the Albatross meet the following weekend. Perhaps if I only swim 2-3 events on one day it won't kill me ... Any suggestions on events? I know it's odd, very odd in fact, but I have an urge to repeat the 100 breast. And maybe the 50 free.
I made it through the workouts without a cramp today! Woohoo. I also realized my fav new raw food energy bar is only 150 calories.
And I am swearing off chips and eliminating them from the house. I had another late night snack of vegan brown rice seal salt chips. Sounds innocent and healthy enough, right? Noooo. I looked at the package this morning. 6 oz of chips = 840 calories. Holy crap! 10 chips is one serving (really?!) Since I am unable to just eat 10 chips, I will have to purge the pantry. Forget about racing weight, all I need to do it cut chips. lol
I'm feeling like I've lost my mojo somewhat the last week or so. Being nauseous and rashy doesn't help. I did manage to get to the pool after a non-exercising morning. I left practice early to get my Mathlete, only to get a text that her meeting was cancelled.
8 x 25 shooters
8 x 50, done as 25 easy speed fly w/fins +25 EZ
Hybrid Set: Hypoxic/Speed/VK:
8 rounds of:
(had wanted to do 10 rounds)
1 x 100 back kick, no fins
1-2 11 SDKs per length
3-4 12 SDKs per length
5-6 13 SDKs per length
7-8 14 SDKs per length
1:00 vertical kicking
4 evil, 4 dolphin at good tempo
1 x 50, done as 25 AFAP + 25 EZ
2 of each stroke
1:00 vertical kicking
4 evil, 4 dolphin at good tempo
I liked interspersing the fast 25s throughout the set. I may do more of this. I recall Ian Smith saying he uses this tactic.
1 fast swim:
1 x 50 AFAP back w/fins (:24)
Total: 3200 + 16 minutes of VK
I really meant to go the gym today and do core work, but couldn't get there this morning. Like Geek, I'm a single parent this week. Between that and having to lead book club and teach art history to my youngest's GT class on Thursday and Friday, I'm sunk for time this week ... I'm going to see if I can summon some energy to do power yoga or P90X the next couple evenings or otherwise squeeze it in. Not feeling up to it tonight. And I haven't done my RC work in days ...
And, despite drinking 50 ounces of Smart water his am, taking calcium/magnesium/potassium supplements, having coconut water in a smoothie and wearing compression socks for 2 days, I still got cramps in my right calf at practice.
I think I'm going to shift into more strength and speed work now. I've done a fair amount of aerobic work both in the gym and in the pool since NE Champs. Time to turn on the firepower. Tomorrow, I might do a modified version of Ande's workout today or a workout I did on Oct. 8 (partially with Pete). And I have to see if Pete is free.
Apart from that, I need to HTFU and/or adopt the hair shirt approach.
Ande sent me the following links which emphasize a fast insweep and recovery/thrust in breast:
watch tara kirk swim br
[ame="http://www.youtube.com/watch?v=2-gisab41Ag"]YouTube- Tara Kirk Fan Video[/ame]
[ame="http://www.youtube.com/watch?v=5RM94U8UUuE&feature=related"]YouTube- Tara Kirk continues winning ways[/ame]
[nomedia="http://www.youtube.com/watch?v=sfV_mACQlrU&feature=related"]YouTube- Tara Kirk wins second gold medal[/nomedia].
I'm also trying to follow the Megan Jendrick tip from Swimmer magazine on the recovery after the pulldown. As I recall, she says to turn the palms up immediately and keep your hands under your body to reduce drag.
After making myself sick from food, I decided to double check the ingredients of the new energy bars I've been eating. They seems to be "safe." They're gluten free, dairy free, raw, vegan, nut free, organic, seed sprouted, no TFs, etc etc.
(I really like the banana bread flax bar.)
The only potential problem, I guess, is that a couple of them contain coconut. I'm going to try to get the gluten out of my system and see how I feel continuing with coconut water or bars containing a minimal amount of coconut. I see that avocados are on the "bad" list for me, and that is devastating news as well.
As usual, B70 had great customer service and immediately agreed to replace my torn suit. That's a relief.
Updated February 17th, 2010 at 10:15 PM by The Fortress
I felt the need for a recovery swim today and Geek's workout fit the bill perfectly. I swam at Oak Marr as I was headed to Wegman's to purchase healthy and gluten free products. Speedo was there doing his kick set. The poor guy looked a little green. Hope he's better soon. I need my Thursday workout buddy.
4 rounds of:
6 x 50 drill w/fins @ :55
(1 round of each stroke)
* I even used Speedo's finis freestyler paddles! They felt very odd, but then I never pull. I did skip the last 200 pull to do the last 2 100 kicks @ 1:20 with Speedo. I just cruised them and went 1:05-6. It was clear my legs didn't want to go faster.
12 x 50 breast drill @ 1:00
6 = alternate PLD breast w/regular breast kick
6 = breast pull
5 x 1:00 VK
odds = breast
evens = dolphin
I was supposed to go to the gym with Mini Fort, but was running late. So we did 45 minutes of the Beryl Bender Birch's power yoga DVD. http://www.yourexercisedvds.com/yoga...ower-yoga.html. This was mostly the stretching phase, which was fine with me b/c I didn't need serious power yoga today. I enjoyed the DVD, which was recommended by Jaegermeister. It had the standard sun salutation vinyasa series at the beginning, but then shifted into quick changes of position. Mini Fort and I are both better at the forward and backward bending poses than the twisting poses. I wonder why this is?
An aquavelo/swimmer friend sent me this article on yoga today. Sasha Cohen, the figure skater is a fan.
I typically think I have pretty decent upper body strength, but I cannot do that arm balancing pose she's demonstrating. This must take some practice.
As promised, here is the youtube link to my 100 breast video that SwimShark was kind enough to take and download. I sent it to Allen Stark. His reaction was that my kick likely wasn't that bad as I was getting good DPS. He said my head position was the worst part of my stroke, and that it was killing momentum. I've been trying to work on this, but sometimes I mentally check out on this component when racing breast as I'm preoccupied with the other elements of the stroke. I may have to do the tennis ball drill. My pullouts were long, as I thought, but I did have to float to the surface a couple times and concentrate on not flutter kicking.
One funny note from the meet. Dave Holland was also swimming his first ever master's 100 breast in the heat or two after me. He asked the timers (kids) how many dolphin kicks he was allowed to take. Then, like a pro and a flyer, he dove in and promptly took a dolphin kick before he started the pull down. lol
[ame="http://www.youtube.com/watch?v=DqrxLq8mB6w"]YouTube- Leslie's 100 breast split[/ame]
Oh, and my splashy start is beyond appalling. I think I need to find Wolfy's 10 tips for starts. This is when I wish I had a coach ...
WSJ Article on Lactose Intolerance:
Today's WSJ had an article on lactose intolerance, which was quite interesting. The NIH is meeting next week to ponder, among other things, why adults become lactose intolerant and produce diminished lactase (the enzyme that breaks down lactose). "Scientists have discovered that most people develop some degree of lactose intolerance as they get older." The article theorizes that there may be a section of DNA that turns the lactase system on and off.
One response is to "train the bacteria" and not cut lactose out entirely despite the symptoms. They even suggest that people with lactose intolerance should be able to tolerate 1-2 glasses of milk. Apparently, calcium simply cannot be replaced with other foods (like spinach) without eating vast quantities. I'm not taking this advice. Milk and whey make me positively sick and bloated. I am trying to take lactase enzymes on the rare occasion that I eat something with lactose in it. My doc told me not to take just one tablet, but perhaps 2-3 before and after ingestion of lactose. As for training the bacteria to be more effective, I am ingesting more bacteria in the form of probiotics (doc recommendation).
Here's the article: http://online.wsj.com/article/SB1000...ose+intolerant
Jaegermeister mentioned to me that he had read the first Michael Pollan book on nurition and enjoyed it. As it turns out, I have Food Rules, his second book, on my nightstand. I may give that a go next.
Not my fav day. I was still somewhat nauseous and itchy most of the day. And I couldn't find my benadryl or anti-itch cream last night. This gluten free stuff sucks big time. I think I might possibly have made it through the day without glutening myself. I'm hoping to get to both the gym and pool tomorrow. However, the recovery workout did feel very nice, albeit very slow.
The Fontress or Fortness or whoever it is can just FOAD. It's one thing to poke fun and call me a whiner (which I readily admit) on the forum, but quite another to offensively defile a photo of mine that was on Facebook. (I don't believe I ever had it as my profile pic, but I could be wrong.) It's rather perturbing that a masters swimmer "friend" would do that. This is the downside of having a public blog. Debate the issues, but don't be an insipid idiot coward.
Updated February 16th, 2010 at 10:42 PM by The Fortress
I decided to go to hot yoga for a good stretch today. Saw one of my skinny gluten free tri/OW friends there. She mentioned that she always goes to hot yoga after a race. She also always swims before doing hot yoga, which is a policy I need to follow if possible.
We commented about how the Reston Studio was not as hot as the Falls Church studio, maybe around 105 degrees. Well, I positively fried today. I had to use all my will power not to keep from running out of class and was quite nauseous. Turns out, the temp was at 125 degrees. That's just too much for me; I was pouring sweat. Had 2 waters during class, which was insufficient, then guzzled 2 smart waters and a coconut water after. Still feeling slightly nauseous, though I was yesterday too. Could be some stomach buggy thingie, I guess.
I'm pretty tired from the meet, but not unduly sore. My littlest one had a nightmare and so sleep was somewhat scarce last night.
I'm considering going to this meet if it will not result in divorce: http://www.warrentonmasters.org/Drea...imMeet2010.pdf. Not sure what events to swim. A redo of the 50 free might be in order. Also, 100 IM is going to be my 6th event at Nationals. Perhaps I should swim it here ... or at Zones. I like the idea of swimming it at the end of the am instead of first thing.
I also heard (again) that 2012 Worlds are, in fact, going to be in Italy. I have informed Mr. Fort of our destination vacation for that year.
To add insult to yesterday's B70 fiasco, I inadvertently glutened/latosed myself last night by eating some organic chili & lime flavored corn chips. Rashes in odd places, abdominal cramps and other ills ensued.
I've attached a couple pics that SwimShark took of me doing my ill-fated 200 back. The one shot is of the first 50 and Julie is swimming fly near me in her wedding blue cap. The other is a blurry backstroke start. The video of the 100 breast is forthcoming. The best part of that race is that I am currently ahead of SwimStud in our evil gridge.
There was a great article in Splash Magazine with an interview with Peter Marshall. My anti-swimming daughter was so impressed with it she read it out loud to me. To sum up, is was about being creative with workouts, making swimming a game, doing something other than banging out the yardage. His prior rigid training regimen made him feel "like a thoroughbred never let allowed out of the stables except to run" and was "jut spinning his wheels." Inspired by this, my daughter wants to do fewer practices and do yoga and hit the gym with me. We'll see how that works. She informs me we're going to the gym after school tomorrow ...
P.S. I just ordered 2 cases of coconut water.
Updated February 15th, 2010 at 10:19 PM by The Fortress
Day 2, VMST Meet @ Richmond:
The day had it's ups and downs, but good fun was had by all. I made it through the day without a repeat of the cramps/spasms, but my calves were sore and a bit crampy all day. At Nats, I got a massage right after this happened and it seemed to help. I just had to swim with sore and rather leaden legs today. But I had a blast with old and new friends. Here was my schedule:
3:00 am: Wake up and don't go back to sleep. This was apparently a common issue, as every PV swimmer reported a night of bad sleep at their hotel.
6:30 am: Drag body out of bed and have bad hotel coffee. Body was in shock as it was used to getting up at 9:30 am. lol
7:40 am: Get in for warm up. Felt crappy and and I had a queasy stomach that persisted all day. Donned B70 suit, which developed a small hole in the thigh seam yesterday.
8:50 am: 1st event: 100 breast, 1:15
Frankly, for the way I was feeling and the time of day, I was very happy with this time. I tried to emphasize long pull outs. I was very tickled when Patrick's father commented on them. I had to concentrate on not DQ-ing the second 100, which wasn't easy with a certain RMST swimmer trying to make me laugh. (This was just payback for me getting him to laugh during his 400 IM.)
SwimShark video'd the race for me. I could see that my head position is still off and my kick looks fairly non-existent. My pull has improved. I noticed that I had to float to the surface a couple times after the pull out as I was too deep. This might have cost me a second or so. Still, not bad for my very first 100 breast in 3+ decades.
10:00am: 50 free, 26.2
Not so hot. I think I've gone slower than that once or twice in the last couple years. Perhaps I would have been under 26 in a different pool. Still, not a great in season effort. Meh.
10:30 am: Trying to take Jimi's advice about taking a hot shower and hitting the sore calves. Lost track of time. Came out and my heat of the 100 fly was on the blocks. I had been dreading this event anyway. It's not very fun to swim fly with sore legs. I'm definitely a huge weenie baby about pain when it comes to this event. So I did not grieve about missing it.
11:19:55 am: B70 blow out in the ass and I am forced to pull a Clydesdale and flash the crowd. And then do it again 25 seconds later. See below. This happened to me in Jan 2009 with an old B70, but in the locker room, not while stepping on the friggin block. This suit is new (6 swims), and I am hoping B70 will replace it and have my size. This was supposed to be my suit for Nats ...
11:20am: Fun Unofficial "Couples" Mixed 200 free relay
There was almost an entire heat of "couples;" each person swam two relay legs. I swam this relay as a "cheater couple" with my teammate William. Since I was there and had missed fly, I thought more speed work was called for. William and I actually won, with Jenn and John coming in second. (See victorious duo in photo below.) I led off in 26.5 going about 90-95%. So this seemed relatively better than my open 50. However, with only 25 seconds or so of rest and having to get out of the pool, the second 50 was rough, very rough. With about 10 yards to go, my body just shut down and stopped moving. Another teammate was worried I might "go vertical." This trauma further dissuades me from thoughts of the 100 free or going out super duper fast in a 100. Jennifer O'Reilly, with more talent and brains, was sensible and swam her 2 50s like a 100. I was just a sprinter dunce. Julie said she actually felt better on the second 50. I love her, but we are from different swimming planets. lol
12:30 am: A bunch of us went out to lunch and had a great time. I was sitting next to Chris' wife and it was nice to chat with her.
So here are my thoughts and what I have learned:
1. I have to get this cramping thing resolved. I think I likely have a calcium, magnesium, potassium, electrolite deficiency. I stopped drinking gatorade or G2 again this last week or so b/c it was giving me heartburn. I need to find a workout/recovery drink instead of just plain water. I may have to reorder Endura, which I recall is gluten and dairy free. Or maybe try Nuun; I know some triathletes swear by it. http://www.nuun.com/
2. Never go to meets with a 7:30 am warm up. Just don't do it. Stick to my meet "rules." My next two meets are at seemly times.
3. Don't go to meets when I'm out of the water so much the week before, especially early on in the week. Usually, when I do a mini taper for a meet, I'm in the water every day. Between that and cabin fever, I felt like crap.
4. Don't slam the legs within 7 days of a meet. I usually don't do drylands or weights for the entire week before a meet (aside from light core). I slammed my legs with killer workouts the Sat & Sun during the blizzard before this meet and didn't recover. Frankly, I'm not sure I had fully recovered from my deep tissue massage either. She went very deep. So I think I mistimed things a bit and didn't listen to my instincts. Though I would have missed good fun had I stayed home, and fun is key to sustaining life as a masters swimmer.
5. Less is more somtimes. It's perfectly fine to swim fewer events if that's how I'm feeling. Some meets I can only swim a couple events per day, some I can swim more (especially if it's a long meet, which is definitely my preference). Doing essentially 4 races today in a quick meet was plenty. I just don't recover like Aquaman, and it ain't in my head like Muppet asserts. Clay Britt always says that if you have 1-2 good swims a meet, that's something. So I'm thinking my 100 evil is the "something."
6. A couple pics from the meet attached below. One is of Chris during his 400 IM. He is getting "higher" in the pull phase. Another is Chris and Jeff at the start of the 100 fly. The best race of the day was Jeff Roddin, posing with beer below, schooling a 20 year old in a super fast 100 IM. He has a fantastically fast back to breast turn. I wish I had video'd the race.
7. Oh, I have to learn how to warm up for a 200, if I ever have the gumption to do one again. Though it's hard to tell with the cramping issue, whatever I did yesterday didn't seem right. I've felt faster in practice. I did do a pace 50 and my time was slower than usual too. Advice please!
8. And for my last rumination/rant, I cannot effen believe that our schools are still closed tomorrow ...
Updated February 15th, 2010 at 09:18 AM by The Fortress
Everything was fun about today aside from my actual swim.
I'm not sure what my final time was, but I think it was 3-4 seconds slower than the last time I swam the 200 back. Couldn't see the electronic timing well, which only showed one lane at a time.
1. Big número uno: I got double calf cramps on the start again, same as at Nats. This despite eating bananas, hydrating, using my inhaler and taking my "legs cramp" product. I'm frustrated about this. Dont really know how to avoid it. I've been stretching like crazy. Contemplating hopping out on the 3rd length, but didn't want the humiliation of a DNF. It's hard to swim a 200 back this way for me.
2. Felt like crap. Other PV swimmers who hadn't been in the water reported similar issues. Swimming 3 x a week doesn't cut it. I also realized that the pool I swam in Thursday was SCY, not SCM, so I was going slower than I thought.
3. Aside from the start, my underwaters sucked because the push offs hurt.
4. I don't know how to warm up for a 200. I've felt faster and felt like I had more endurance in practice than I did today.
5. The pool was too shallow for my taste and the water level wasn't high enough.
6. I just don't like travel meets all that much, except for Nats, which is always fun. And I tend not to sleep well away from home.
I vaguely contemplated just driving home tonight. But I decide to stay to watch friends swim, go to the social and experience gluten free beer at the Capital Ale pub. I have no expectations for tomorrow. I'm going to treat it like sprint practice. I'll be swimming very early, not my thing, anyway.
I did get to see some fast 400 IMs. Aquaman has made much progress in his breaststroke! Julie swam a very nice 500 free. And I re-met Patrick's father, as well as lots of other NOVA folks.
On an up note, my GMU teammate told me that GMU is now allowing people to pay per visit or purchase a ten visit pass. The former is outrageously expensive, the latter only mildly so. So I may go back to attending Sunday practices.
I'm going to read Runners World now and read about running shoes since I'm irked with
swimming today. Looks like I need to try a Nike shie for forefront support.
Updated February 14th, 2010 at 06:21 PM by The Fortress
10 x 25 shooters on back
10 x 25
odds = easy speed fly @ 100 pace
evens = EZ
1 x 50 back w/fins @ 200 pace (27.5)
4 x (25 AFAP + 75 EZ)
2 free, 2 breast
Felt pretty decent in the water today despite my lack of H2O this week. Had some easy speed and good DPS. Leaving tomorrow am for Richmond.
Made the mistake of taking a few young kids to see The Lightning Thief. The mall was completely overrun, parking and driving was a mess. I just don't have the patience for that nonsense. Had total mall syndrome ...
Off to pack for Richmond now and will stretch later. I've found that I tend to do it if my yoga mat is out. Odd little psychological trick.
Absolutely no reading occurred today.
Updated February 12th, 2010 at 09:11 PM by The Fortress
Desperate for a swim, I spent almost two hours driving back and forth to swim at the Freedom Center. But it was worth it! It seemed like it was set up SCM to me. I had to restrain myself not to overdo it. But I'm up to 2 swims the week before my meet. I think I'll get a short one in sometime tomorrow too.
200 fly drills
10 x 25 shooters on back w/fins @ :35
10 x 25 shootes on belly w/fins @ :35
5 x 50 PLD breast @ 1:15 @ 200 pace or maybe 150 pace
12 X 25
odds = easy speed fly @ 100 pace
evens = EZ
Got kicked out of the pool by a USA team. Had to move over to a shallow pool. Had contemplated doing a fast 50 back, but nixed it since I was sharing a lane and it was 4 feet deep.
4 x (25 AFAP free + 50 EZ)
100 dolphin dive (the only fun part about shallow pools)
Planning on stretching and RC work tonight.
Felt decent. After 4 days of rest, the legs don't feel that rested though. I'm increasingly convinced that a 3 week taper is necessary to adequately rest them to perform at the highest level (given the pummeling they routinely get).
I've been sleeping an obscene amount this week. I feel like I'm in semi-hibernation. It's going to be difficult to get back on a schedule of rising relatively early ...
Notes on Racing Weight Con't:
1. Tailor you carb intake to match your training. The more or harder you train, the more carbs you need. Low levels of carb intake will hinder endurance performance during heavy training.
2. A trained athlete burns carbs at a rate of almost 1 gram pr minute even during moderate exercise.
3. High quality carbs include: whole heat bagel, banana, whole wheat bread, whole grain breakfast cereal, brown rice, lentils, oatmeal, orange juice, baked potato, whole wheat pasta, tomato sauce, low fat yogurt with fruit.
4. Don't worry about fat. Far doesn't make us fat. The typical endurance athletes gets 30-35% of calories from fat. Just worry about getting the right amount of carbs and total calories. There is flexibility in fat intake and it should not prevent you from reaching your ideal racing weight.
5. "The balance of scientific and real world evidence suggests that, in general, endfurane thletes shoujld not go out of thir way to eat a lot of protein. If you're eating enough for optimal performance (10-25%), eating more will have no effect on your performance.
6. Recommended macronutrient ranges: carbs 40-80%, fat 20-40%, protein 10-25%.
7. To ensure your energy sources are properly balanced, it is advised to do a dietary audit for 3 days. There is a nutrition tracker on www.racingweight.com.
8. Eat early! Regular breakfast eaters tend to be leaner. Eating early causes overall reduced appetite and reduced eating throughout the day. Before early am workouts, one should consume a small dose of easily absorbable carbs (sport drink, banana, smoothie, yogurt).
9. Eating frequently does not increase metabolism. It may reduce appetite. But eating frequently only works if you don't overeat at the small meals.
10. Consume at least 100 grams of carbs before workouts. Eat during exercise. There is no difference between a high calorie sport drinks and a low cal one in terms of increased endurance. Eating after exercise promotes leanness.
Next chapter: Controlling Your Appetite
Note: Vive sent me a note observing the following: "One of the reviewers of Matt Fitzgerald's Racing Weight on Amazon says the author repeats some now discredited physiology info. No biggy, says the reviewer. But it looks like a bit of caution might be useful in translating some of the specifics."
I have never carefully tracked my diet. However, I think I have 3 flaws: (1) I don't eat enough early in the day, though I do always eat breakfast, (2) I always snack at 11:00 pm, and (3) I may overeat and not exercise portion control at times, particularly at dinner.
Updated February 11th, 2010 at 08:19 PM by The Fortress
Well, we got socked with our 4th big snow of the winter. 4 feet of snow in 96 hours. More snow porn pics attached below. There are 6-7 feet snow drifts around my house. Everything's closed, as expected, so no swim. And school is now closed through the end of the week. The kids haven't been in school since last Thursday.
I did about 50 minutes of the P90X yoga DVD, skipping the difficult balancing postures to rest the legs. Then, I did about 15 minutes of RC exercises and another 15 minutes of stretching. I am all bendy and foldy.
I read more of Racing Weight while finishing up my LOTR marathon. Here's the Summary:
1. Your racing weight is your ideal performance weight, but not necessarily your training and general health. You don't want to leave your body underfueled for base-level training. Keep your training weight no more than 8% greater than your skinny racing weight.
2. Weight gain doesn't occur slowly, but rather rapidly over short periods of time. The 7 most frequent causes of weight gain for athletes are: weekends, holidays, periods of stress (the stress hormone cortisol promotes fat storage), the freshman 15, pregnancy, menopause, and post diet rebound. Gaining weight slowly through adulthood is not inevitable and natural. Training and activity will slow the decline in muscle mass and increase in body fat.
3. It's fine to take 1-2 weeks off after a big event for physical and mental regeneration, but after that get back to daily exercise. Short easy workouts are far better than nothing, though endurance athletes tend to dismiss their worth.
4. The amount of carbs in your diet should vary with your training cycle. Reduce carbs and increase protein in the off season. The healthiest and most efficient way to increase protein is to use protein shakes.
5. At present, there is no solid evidence to suggest that supplements are required for optimal muscle growth and strength. However, increasing protein and amino acids has other benefits. It reduces appetite, eating and fat storage, thereby promoting weight loss.
Improving Your Diet Quality:
1. The gylcemic index is nearly useless as a tool for weight management or general health promotion. There's more to food than its effect on blood glucose. The truest measure of a food's value is its total concentration and balance of nutrients.
2. The author creates his own diet tool, called The Diet Quality Score. Pretty basic theory: eat a wide variety from 6 food sources. Don't eat too much from one source no matter how nutritious. He cites a study of women that showed the women who ate the greatest of healthy foods had the lowest mortality rate over 10 years.
3. The 6 high quality foods are: fruit, veggies, lean proteins, whole grains, low fat dairy and essential fats. Fruits are awesome b/c of their high antioxidant capacities, fiber and water content. The author suggests 3-4 servings of fruit and 3-4 of veggies each day. "No one ever gets fat eating nuts." And you must eat whole grain carbs, which is an endurance athlete's energy source. Omega 3 fatty acids are essential and enhance the fat burning effect of exercise. The best sources of salmon, flax seeds and flax seed oil. He recommends a daily supplement. Unlike Geek, I don't think this promotes the need for Depends. Most people likely need to be taking Vitamin D as well, especially if they don't get enough sunshine.
More updates later ...
Updated February 10th, 2010 at 05:24 PM by The Fortress
Whew! Got a swim in today. The Rec Centers opened at noon. It was pretty packed when I arrived, but emptied out fairly quickly. All the regulars were there getting their swims in, including Cage Fighter. He claimed to be "horribly" out of shape after 4 days of no FISH practices. Anyway, I was feeling pretty battered from my deep tissue massage (takes me 2-3 days to recover from these), so I just swam slowly and re-established feel.
10 x 25, shooters on belly
10 x 25, evens = easy speed fly, odds = easy
10 x 25, shooters on back
5 x 100 PLD breast @ 2:00
working on long pullouts
Mini Aerobic Set:
8 x 50 backstroke @ 1:00
working on breakouts
Mini Speed Set:
4 x (25 AFAP + 50 EZ)
odds = fast doggie paddle drill (an Allen Stark drill)
evens = fast free
Free didn't feel as bad as I expected.
This is a pretty typical pre-meet workout for me. I suppose I could have done a fast 50 or two, but I was feeling like a lazy sprinter. And my legs are still feeling heavy and beat up from the Sunday drylands and deep tissue massage. This too shall pass by the weekend I hope. I doubt I'll get in a swim tomorrow. The snow has already started and it's supposed to be very heavy tonight.
I had to look up what I was swimming this weekend, as I couldn't recall. One event of each stroke: 200 back, 100 evil (split on a 200), 50 free, 100 fly. I'm happy to count for anyone who needs a counter on Saturday in Richmond. The last time I swam a 200 back (Jan 2009), I went 2:22.3 (had to look that up). I recall I didn't take many SDKs after the start, as I was terrified of going into oxygen debt. I think this time, I'll likely take 5-6 off each turn and take my chances. On the 100 evil, I'm aiming for long pullouts. I have no idea what I'll go in this event, and no recollection of any of my age group times in this stroke. Hopefully, I won't get DQ'd by spacing out on the second 100 ... In the 100 fly, I'd like to best my best in season time, which I believe is a 1:04+. The 50 free is the usual crapshoot. This might be the only time I swim it this year.
I also entered the Albatross meet last night on line: 100 fly, 50 back, 100 back and 50 free. All times sandbagged. I'll likely do my usual 3-5 days rest that consists mostly of knocking off drylands and weights.
I'm mulling over my events for Colonies Zones. I'm leaning toward:
I'm swimming a lot of relays at this meet, most likely, so no need to pile on too many individual events. This would be the first time I haven't swum 50 back there if I do this lineup ... But it's at the end of the day before our 400 medley relay and right after 100 fly. (But perhaps I'll lead off a relay and get a time.) KPN is planning on attending this meet as well, though she doesn't know what events she's swimming.
Mr. Fort, I and our Savageman relay mate were chatting about the NYT article on weight/fitness the other night. He loaned us his book entitled "Racing Weight: How To Get Lean for Peak Performance." I scanned some of the early sections on swimming and found the following nuggets:
Swimmers have the highest average body fat of any endurance athlete.
"Swimming is not a natural human activity, so it is no surprise that the typical elite swimmer's body has unusual characteristics .... tall, long torso, long arms, large feet, loose ankles, double jointed elbows/knees/ankles."
"An interesting question is whether body fat percentages are somewhat higher for swimmers than in other endurance athletes because athletes with more body fat tend to excel in swimming or because swim training does not reduce body fat levels as much as other aerobic activity, or because swimmers eat more than other endurance athletes." (Personally, I agree with #2 & #3, but not #1.)
"When researchers matched body fat percentages in endurance athletes against finishing times, they found that the men and women with the leanest bodies were also the fastest."
"Body fat makes only a minimal positive contribution to endurance performance ... any excess body fat beyond the essential required for health worsens endurance performance ... performance increases as body fat is lost because of gains in efficiency ... As body fat goes down, aerobic capacity goes up because muscle has less competition from fat tissue for oxygen and fuel."
"The greatest weight management challenge that competitive swimmers face is that of increasing swim specific strength and power, which typically requires gaining some muscle ... The benefits of pure muscle strength and power are greater in swimming than in every other endurance sport except rowing." (1997 study of Greek national team)
"At the elite level, every sport evolves in the direction of effective innovation and in the last decade or so, one of the most significant innovations in elite swimming is a much greater commitment to strength training."
I have to now read the chapters on balancing energy sources, nutrient timing, managing appetite, training for racing weight, and the role of supplements.
I'm just catching up on this a couple weeks late, but there was an interesting short article in the NYT Magazine about how endurance athletes are "internally fit." Apparently, exercise has an anti-aging effect at the molecular level. The fitter a person was in middle age, the younger their cells were (found by measuring telomeres and telomerase activity).
OK, it's not fun anymore. The main streets still have snow on them, there are no sidewalks, we're supposed to get 10-20 inches of snow again tomorrow and schools are pre-emptively closed on Tuesday and Wednesday as well. The roads to the Rec Centers were fine today, but they were nonetheless closed. They typically close if the county schools close. So, no pool.
I'm really not happy about this. I have a meet this weekend and need to get in the water. I am NOT supposed to be cross-training this week and doing so would only fry my legs more. I am going to pray that the Freedom Center is open tomorrow am and drive all the way out there. Or hope the local rec centers are somehow open. Crap!
On the upside, since there was no pool to go to today, I called and was able to get a long overdue massage. So at least my poor legs got some TLC.
Albatross SCM Meet:
I entered the Albatross meet on line today. I took Neill's advice and entered: 100 fly/50 back/100 back/50 free. I sandbagged all my times. I don't want to be in the last heat and be drowned by Chris/Clay/Jeff/Neill/Wolfy, etc. Past experience has shown me this will happen if I enter my real in season times. So hopefully I'll end up with the fast chicks in the second to last heat.
Big score last night! I am now in possession of the entire P90X series, which was gifted to me. So I have a couple duplicate DVDs. Bob, have you found any yet? I also have an aquaitance doing the Insanity series of DVDs (not by Tony Horton though). They're 30 minutes long and he says he is "dead" after.
BTW, Pink does P90X and Dreya (from the DVDs) performed with her at the Grammys.
Thought I'd give a brief update, since I know some swimmer chicks are wondering about the viability of red hair. I got my hair colored after the first week of fading on Jan. 19. The color took much better the second time; it was almost too dark. I've attached a couple pics taken on photo booth a couple days ago. There is some, but not too much, fading.
Here's what I've been doing:
1. Use mega conditioning shampoo and conditioner for dry hair.
2. Don't wash my hair on days I'm not in the pool.
3. Put conditioner in my hair before I swim.
4. Use Pureology's anti-fade complex
5. Use Bumble & Bumble's hair powder for red heads to brighten up the color.
So, so far, I'd say it's worth the battle with the chorine. I'll likely have to go in every 5-6 weeks, but that's typical. And I love being a redhead.
Updated February 8th, 2010 at 10:08 PM by The Fortress
I woke up today (quite late) and, ack, my hammies and glutes were quite tired and sore from the 2 hours of lunging yesterday. The pools are all closed here as we continue to dig out from the storm. But my gym opened at noon (not the pool; the gym practically destroyed the bubble). Since I parked my Durango as close as possible to the street, we were able to bust out and see the snow covered world. I would have liked to get in some aerobic work, but my legs were too tired for it. So I did a mostly upper body and core workout. This is the last of my gym work before my meet in Richmond next weekend. I'm due for a recovery week anyway, and I hope the legs have adequate time to recover. I'm hoping to swim Mon-Fri this week if the rec centers open. School is already cancelled for tomorrow. Likely on Tuesday too.
Drylands, 2.0 hours:
I did an obscene amount of exercises, which will no doubt annoy Jazzy.
15 minutes of med ball slamming in the racquetball court (I don't follow dumb rules well.)
broomstick twists, 1 x 25
cable twist w/yoga ball, 40 x 1 x 15 each side, 50 x 1 x 15, each side
Icarian incline lever, 75(?) x 2 x 15
body rows, 3 x 15
elevated push ups, 2 x 15
lying overhead tricept press, 50 x 2 x 15
chest fly w/2 cables, 80 x 1 x 8, 70 x 1 x 10
single arm push on double cable machine, 35 x 2 x 10, each arm
russian twists w/25 lb plate, 2 x 25
back extensions w/25 lb plate, 2 x 15
straight leg raises in captain's chair, 2 x 25
kneeling ab crunches on cable machine, 75 x 2 x 15
seated narrow grip row, 80 x 3 x 10
bent over rear delt fly, 12.5 x 2 x 15
leg press: a few singles and then 410 x 1 x 8*
* I did this to see if I'd lost any leg strength. Nope, not any. All my squats and lunges and other work seem to be enough to maintain lower body strength.
2 rounds of:
knee-ins on bosu, 15
scissors on bosu, 25
dead bugs on bosu, 25
flutter kick on bosu, 50
external and internal rotators, 10 x 2 x 15, each arm
seated straight arms dips, 60 x 2 x 25
ball on wall, 2 x 50
10 minutes on ellipse warming down. Got to see the Mens 5000 meter race. Bernard Lagat dusted Gallen Rupp in the final lap to set a new American record.
15 minutes of stretching
Well, this was a monster dryland weekend for me. Glad I got some workouts in despite the snow. The Super Bowl party we were going to is cancelled, but we are going over to another friend's house. Otherwise, we are having a LOTR marathon.
I also bought another yoga DVD on Jaegermeister's recommendation: Beryl Bender Birch's The Practice. I might try it out next week, but I'd really like to rest the legs before my meet.
I need to think about my entries for the Albatross meet: https://www.clubassistant.com/club/m...1409&smid=1992. I'm completely baffled as to what to swim after the 100 fly. (I like that this event is first, so I don't sit around contemplating whether to scratch it.) I could do the 100 fly/50 back/200 back. Or I could do the 100 fly/50 back/50 fly. Or the 100 back/50 back/50 fly/50 free. Or the 100 back/50 back/100 IM. Just not sure what I want to swim ... I've never swum the 200 back in SCM.
Updated February 7th, 2010 at 05:28 PM by The Fortress