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I've been out of the water the last two days. Eye problem, either allergy or an infection of some sort. Hopefully, I'll at least be able to kick with a board tomorrow. I did get a massage yesterday and that was nice.
I entered the Md Series Jan. 20 meet in Annapolis this weekend. I didn't love the order of events, but decided to work on my belly SDKs/free SDKs and do 100 free/100 fly/50 free. I don't think I've swum 100 free in SCY since 2009. But sometimes it's nice to swim off events, especially at an in season meet. I was leery of swimming backstroke since I'm not sure if there will be electronic timing. And we were limited to 3 events.
Updated January 14th, 2013 at 05:59 PM by The Fortress
Came down with a nasty stomach/GI virus in the middle of the night. Feel like complete crap and didn't even attempt to go to the pool today. I just hope I feel better by the end of the week. I won't do a travel meet when sick. Bad timing with this and my calf strain.
Today's the deadline for NE Champs and the swimmer count is at 460. My SCM times all withstood the SPMS meet. It's bizarre though. All results are listed except for the 200 free relay. http://www.swimphone.com/mobile/meet....cfm?smid=4157. Wanted to see how our relay team stacked up ...
4 x 50 caterpillar fly drill @ 1:10
10 x 25 shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
Picked and modified a set from Workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?p=277433#post277433"]U.S. Masters Swimming Discussion Forums[/ame]
2 x (11 x progressive 50 w/fins) @ 1:30
1-2 = burst + cruise
3 = 25 AFAP + 25 EZ
4 = EZ
5 = 100 pace
6-7 = EZ
8 = AFAP
9-11 = EZ
R1 = swim (25 free: 10 high, 50 back: 24 high, 50 fly: 23 mid
R2 = kick (25 shooter = 9, 50 dolphin kick w/board = 26 low, 50 double shooter = 21 low
6 x 40 w/bungee cord & fins @ 2:00
-- swim until taut and then strong strokes/kicks for :30 and zip back
-- 2 breast, 2 back, 2 back kick
4 x 40 w/bungee cord & fins @ 1:15
-- SDK UW on back until cord is taut and then 12 fast kicks UW & zip back
I need to get myself entered in our Nov. 18 SCM meet. https://www.clubassistant.com/club/m...1481&smid=4182. I think I will only swim the 100 fly and 100 breast. Pete and I were discussing possible relays yesterday, but we need another GMUP male. Teen Fort has been tasked with trying to persuade Bob Hansen or Brad Gandee tonight. I was perfectly happy with a mixed 200 free and 200 medley. She wants to do the 400 medley at the end of the meet as well. No way do I want to swim the 100 fly as my 5th event that day!
LCM TT rankings are out:
With my two #3 rankings in the 50 and 100 evil, I fear freestyle may be my worst stroke. heehee
Updated November 8th, 2012 at 08:05 PM by The Fortress
RC ex, 10 min
explosive leg press, 190 x 3 x 10
long arm crunches, 3 x 50
captains chair leg raises, 2 x 20
back extensions w/ 25 lb plate, 2 x 15
flutter kicks on bosu, 100
lower back machine, 130 x 3 x 15
Bike, 45 min
8 x 25 shooters w/fins @ :40
3 x (5 x 50 w/fins, broken :10 @ 25) @ 1:30
1 = fly @ 100 pace
2 = back @ 100 pace
3 = breast @ 100 pace
4 = free @ 100 pace
5 = EZ
-- I was not warmed up enough on the first round.
5 x (25 AFAP shooter w/fins + 75 EZ
IG: 10 x 50 free w/paddles @ :50
10 x 25 w/parachute @ 1:00
-- 4 free w/paddles, 6 breast, 2 dolphin kick w/board
Feeling much better now!
I couldn't bear another kickboard workout yesterday, so I went to the gym. I actually forgot that I had done drylands the day before, so inadvertently did two sessions in a row. There didn't seem to be any adverse effects. I am still wondering how TG does drylands 7 days in a row though!
Ventured to the pool today for my first real workout in, like, 2 weeks. Ew. I felt pretty awful in the water and out of shape. And it was also terribly crowded, as expected. I was lucky to have half a lane the whole time. I admit to abruptly taking off and ignoring a noodler who wanted to join the lane.
Rushed from the pool to the river to watch Teen Fort row in the Head of the Occoquan. This was an open race where anyone could compete. Teen Fort was rowing in a mixed double scull with Fort Son's best friend, who was home from college on fall break. Neither of them had been on the water much
since the summer, but they gamely manned up for a 5K and finished 4th. Pretty good, since they were definitely the only lightweight scullers. I'm proud of Teen Fort. This fall she's done her first open water race, her first masters meet and her first sculling race/5K.
Interesting article in the NYT about two sisters (10, 12) who compete in marathons, triathlons and have $5500 bikes. The consensus seems to be that there is no consensus about whether the heavy training is bad or good. Interestingly, many of the fastest runners in the country about that age seem to be from Texas.http://www.nytimes.com/2012/11/04/sp...anted=all&_r=0
And best wishes to Chowmi for a speedy recovery from gall bladder surgery!!!
Updated November 4th, 2012 at 07:45 PM by The Fortress
I did nada today. Worked on house reno things.
I did get my written MRI results back. I have mild tendinosis in a couple spots, which is consistent with tennis elbow. But the real problem, and likely what has been causing my pain, is completely different. I have avulsion tears in two places: the lateral collateral ligament is partially torn from the humerus and there is avulsion (separation from the bone) of the common extensor tendon. Avulsion tears are really the opposite of tennis elbow -- your tendons are so strong that they break off the bone.
Jim sent me the snippet below on avulsion tears. I'm going to assume optimistically that mine are not large enough to be surgical. I have a consulting appt tomorrow with my PRP doc. I'm not even sure if this type of problem is treatable with PRP; I hope so. (I'm also not sure whether my nitro patches have done anything ... And this certainly explains why acupuncture was an epic fail.)
So it's very clear that (1) tennis elbow may be the least of my problem and only partially indicated; (2) good thing I didn't just go in for expensive PRP without an MRI -- it might not have helped and now I know the exact places and types of injury; (3) good thing I got an MRI -- I did not have garden variety tennis elbow as Jim thought. So far, my doctoring beats Jim's. MRI completely vindicated.
How the hell long does this take to heal?! I waited 8 months after the initial problem and promptly exacerbated it when I returned to lifting. Moral of the story: be very very careful increasing weight when deadlifting.
Psych sheet for Sprint Classic:
It is still controversial whether fresh avulsion fractures of the medial or lateral epicondyle of the humerus in adults should be treated conservatively or surgically. We monitored 12 patients to consider treatment selection. The patients were examined for site and size of bone fragment, degree of displacement, dislocation of the elbow joint, method of treatment, and bone union and elbow stability. The treatment results were scored according to the Elbow Assessment Score System, and the scores ranged from 86 to 100 points. The scores did not differ significantly among any of the patients, whether treated conservatively or surgically. Although surgery produces good results, conservative treatment can be selected for patients in whom the maximum diameter of bone fragment is 13 mm or less or the displacement of the bone fragment is 9 mm or less. (J Shoulder Elbow Surg 2000;9:59-64.)
Updated October 24th, 2012 at 10:20 PM by The Fortress
RC exercises, 25 min
-- Skipped these for 2 days and my shoulder could feel it. Grr.
Stretching/Yoga, 35 min
That was it. That was absolutely all I could squeeze in this action packed weekend. Don't feel rested though, the opposite actually from lack of sleep. The weekend was all about Lil Fort (track champs and soccer tournament) and Mr. Fort (father's day). Lil Fort ran 2 PRs, grabbed a gold medal in the 3000 and qualified for Nationals in late July. She has a lot of endurance for someone who doesn't really train. I guess that's the way it should be at her age.
No rest for the weary. Our 6 week summer league season starts in earnest tomorrow with our first meet. However, it will be a quieter week around the house with Teen Fort shipped off to rowing camp in Boston.
8 x 25 shooters w/fins @ :40
4:00 VK (flutter, breast & dolphin)
-- Didn't use fins on any of this. The right side of my foot was bothering me.
5 x (:30 VK + :30 rest)
-- held 10 lb dive brick
-- 3 dolphin, 1 breast, 1 flutter (hardest)
-- this wasn't easy!
4 x 50 torque drills w/agility paddles @ 1:30
1 x 50 AFAP backstroke from a push
-- 29 low, 16 & 17 SDK per 25
-- didn't want to go from blocks b/c I was worried about cramping
10 x 50 burst to 15 m + cruise @ 1:15
-- 5 dolphin kick w/board, 5 fast hand drills
10 x 25 burst to 15 m + cruise @ 1:00
-- did dolphin kick on back, 15-16 SDK
-- heart rate was elevated the whole time b/c I was UW 15 meters each time
8 x 25 torque drill w/agility paddles & parachute @ 1:10
-- first time I've tried this with a parachute, kinda liked it as a drill for explosiveness and power for fly
8 x 25 breast pull w/parachute & paddles @ 1:00
Total: 2650 + VK
I was thrilled that the pool wasn't crowded today! Usually weekends are a disaster, but perhaps the summer weather has everyone outdoors. I enjoyed the workout too. Well, perhaps not the VK with the dive brick.
I'm pretty booked tomorrow so that will be my off day. Hope to get in a stretch though. Off to do RC exercises now.
Swim/LCM w/ Julie & Susan:
Made it out to Rockville for a LCM swim. Because it's been sunny & 70 here, the water was an inviting 78 degrees. So nice!
5 x 100
-- 25 UW on the first length
-- some drilling and 200ish pace work
-- Even distance swimmer Julie did some AFAP efforts here!
8 x 50 @ ample rest to chat with Susan
1-4 = burst to approx 20 m + cruise
5 = back @ 100 pace
6 = EZ
7 = back @ 100 pace
8 = EZ
1 x AFAP 100 back w/fins
-- went 1:04
-- Julie said I was "all over the place," which I was and which is why competing outside is silly for backstrokers.
-- I'm also veering off to the left somewhat, I think, because of my injured/weaker left shoulder. I noticed this on my 50 (er, 52 yard) back vid from Nats
1 x AFAP 50 fly w/fins
-- went 27
-- two timers both got :27
I really wanted to do another AFAP 50, but I had to run off to an event at Lil Fort's school. Still, I was pleased with those two timed efforts. The 100 back felt really solid. I didn't feel like I was dying and didn't loaf the first 50. I want to do a couple more of these next week since I'll be swimming the 100 back at Nats (as a split in the 200). Current WR/NR is 1:13.55. That could be tough. Susan estimates 5 seconds from SCM to LCM. And the tech suit ban seems to effect me much more in LCM than short course.
I would like to get in a swim this weekend. Hope the lanes won't be overwhelmed with noodlers and lap swimmers.
I'm getting very excited about all the swimming coming up -- Worlds, OTs, Masters Nats, Olympics.
Updated June 8th, 2012 at 05:51 PM by The Fortress
8 x 25 shooters
8 x 50 fly drills @ :15 RI
odds = caterpillar
evens = single arm
Speed/Ultra Short Distance Sets:
1 x 75 fast fly w/fins @ 95%
-- 38 mid
1 x 75 fast back w/fins @ 95%
-- 37 flat
10 x 25
12.5 burst dolphin kick w/board, cruise to wall, :20 RI
no masters minute
10 x 25
15 m burst dolphin kick w/board, cruise to wall, :25 rest
10 x 25
15 m burst, cruise to wall, :30 rest
odds = back shooter
evens = fast hands breast
1 x 50 AFAP back w/fins
-- 23 low
The body is predictably sore from the weekend's mega yoga and drylands. I was pretty tired by the third set of ultra short distance reps. My heart rate was elevated during all 30. I'd now like to wrap my body from head to toe in compression garments.
I did hear from someone running the Cleveland meet who assured me they would submit times to USMS, take split requests, etc. I'm still not sure which meet to attend. It's possible the Cleveland meet may be so small that it only runs a couple hours each day. All things considered, getting sufficient rest is the most important factor if I'm going to bother to taper & travel. So feeling indecisive still, but leaning toward Omaha.
More hot tubing than swimming
Stretching and rehab on GMU pool deck with SwimmieAvsFan
Big hugs with Chowmi!!!!
Preparing to count for crazy distance swimmers.
60 minutes of stretching and RC/scapular exercises.
Gull (who is recovering rhomboid tendonitis) gave me these rhomboid stretches: http://www.ndortho.com/Pt_Advisor-WE...oid_Strain.pdf. The middle of the back can be a hard spot to stretch. I especially like the doorway stretch.
Tried on my Arena X-Glide. Like it very much. It's similar to the LZR Elite. Slightly different material. I wish the top half were slightly smaller. Not sure if I should keep it or not ... My LZR Elite seems to fit better on top, though it is not as compressing in the legs (probably all stretched out). Edit: I'm going to send back the Arena suit for the next size down. In my (expert haha ) view, it should have taken longer to get on even with Glide. Thanks to Teen Fort (who will only wear B70), I have also gotten my hands on a used FS3. I managed to wedge my body into it without undue trouble. So I may give that suit a whirl tomorrow and see it it is deserving of the recent bad press. Tt is certainly more compressing in the legs than the LZR Elite and has a very different feel.
Still planning on 50 breast/50 fly/50 back tomorrow.
Updated March 3rd, 2012 at 05:15 PM by The Fortress
Rehab exercises, 40 minutes
Stretching/Foam Roller, 40 minutes
After feeling pretty rough last Friday, I resolved to take the weekend off. The lack of a recovery week since Dec., combined with a lot of HIT workouts, probably caused some accumulated fatigue. I was also worried I might be coming down with a cold, but after marathon sleep last night, feel better.
I did sign myself up for the Warrenton meet next Sunday.
And I'm very proud of my Lil Fort who took a minute off her PR and ran a 21:40 5K today. She seems like a natural runner.
Fort Son's coach told him to take 7-10 days off rowing/lifting to try to speed his mono recovery. He's hoping to feel better by his training trip over spring break.
8 x 25 shooters w/fins @ :35
8 x 25 free w/paddles, no breath @ :35
5 x 50 double torque drill w/paddles @ 1:15
8 x 25 burst to 15 m + cruise @ 1:00
-- 4 speed drills, 4 dolphin
Then I did a modified version of a speed set from workout #4 in the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20228"]U.S. Masters Swimming Discussion Forums[/ame]
4 x (5 x 50 w/fins) @ 1:30
-- 100 EZ between each round
5/7/9 strokes fast, fast 25 (10), fast 25 (10)
6-10: dolphin kick on back
8/10/12 kicks fast, fast 25 (9 flat), fast 25 (8 high)
4/5/6 strokes fast, fast 25 (13 high), fast 25 (13 high)
16-20: dolphin kick on belly
10/12/14 kicks fast, fast 25 (9 high), fast 25 (9 high)
8 x 25 w/parachute @ 1:15
1-4: free w/paddles & chute
5-8: flutter kick w/board & chute -- these were ridiculously hard
Stretching & Rehab Exercises, 45 minutes
Couldn't get to yoga today with it being a school holiday, but did get this speed workout in. It's very quiet in the house with Teen Fort in Boston today. Despite the fact that it's sunny and 50 there, highly unusual for Feb., she thinks it's "cold and ugly." She likely just knows that I love Boston, so has decided to take the opposite view. On a happier note, Mr. Fort has completely dropped the notion of an early April vacation. His training partner over dinner agreed with me that it was unworkable and unfair. Heehee.
I took yesterday off as usual. But I did do 40 minutes of RC, elbow and scapular exercises, with an emphasis on the scapular area. Fun ... NOT!
Today I hit the gym and did:
Another 30 minutes of RC, elbow, scapular exercises
Total ab machine, 130 x 4 x 15
Explosive leg press, 270 x 4 x 10
Leg extensions, 120 x 4 x 6
Resisted lunges, 60 x 2 x 15 left/right, 15 front
Leg abductors, 130 x 3 x 8
Captains chair, 2 x 25
Altitude drops, 10
Knee tuck jumps, 10
Lateral bunny hops over bench, 20
Bike, 15 minutes
Stretching, 15-20 minutes
Didn't swim this weekend, which is fine. The pools were mostly closed anyway for a USAS meet and HS Regionals. The latter was fun to watch with almost every event won in an AAA time at finals. Sophomore star Janet Hu went a 53.7 100 back and 49.5 100 free. Sick fast.
The only disappointing part of the meet was that the free anchor of Teen Fort's medley relay loafed to save herself for the next event. I was shocked and really pissed off; I've not seen anything that flagrant at a champs meet where team points matter. Two other girls were also in the next event, one in an earlier heat, and they swam fast. Her mother apparently told her to loaf. Wtf. I was also ticked because Teen Fort took some time off rowing and gave up going to the Mid Atlantic Erg Sprints to be with her team and swim at this meet. Her good deed was rewarded in part with an outright selfish and ethically dubious act. At least the coaches were displeased and are going to take some action. Personally, I think they should pull the brat out of the event she loafed the relay for. But I doubt that will happen.
I did an even shorter workout than Speedo today. 0 yardage. My day was booked solid and I am still not 100%. So I figured a rest day wouldn't hurt, and might set up a good speed workout tomorrow.
In other news, I've been asking around and doing some research to see if there are any personal trainers/strength coaches I might trust in the area. I've been pretty happy (and lucky) having Q and Jazz giving me many pointers over the years and learning OMO. But I'm still curious. The best person in my immediate area seems to be a guy named Justin Case who owns Underground Athlete. http://www.undergroundathlete.com/. I may try a couple sessions after Xmas to see what I think.
I'm also not that thrilled with my current massage therapist. I might try a new place soon that caters to endurance athletes: http://www.transitionsmassage.com/. Take note Speedo, this is very close to you. Will call tomorrow to see if I can book an appt the day after the LC meet.
I was also offered (and accepted) a position as one of the USMS on line coaches. (Scott Bay of BluFrog suggested it.) They are broadening the types of workout focus next year. My theme is "high intensity." Any good suggestions for a title for my sub-forum?
Oh, I can't get my USMS blue seventy code to work. Anyone else have any luck?
Updated November 17th, 2011 at 08:48 PM by The Fortress
The path to swim meets is never easy ...
Started feeling sick on Friday night (fever, chills, stuffy, queasy) and was up most of the night. Was at The Couch the rest of the weekend. With Mr. Fort gone on Saturday, it was somewhat tortuous getting through all the kid things. I am at least somewhat ambulatory today, though still really not well at all. I may attempt a short slow swim in the pool just to keep feel, and then back to the couch. I used to fight these things more, but I found complete rest helps me recover more quickly. Not the best timing with the meet this weekend. But hopefully, I will only miss a few practices and at least feel better by the weekend. Just hope I can at least get a few fast 25s in before then.
Had my interview with Swimming World for the Lane Leader column today. Hope I wasn't too addled. Lane Leader is a semi-regular column featuring masters swimmers. It should come out in the December issue.
Updated October 24th, 2011 at 12:57 PM by The Fortress
RC exercises, 20-25 minutes
Stretching/Yoga, 20-25 minutes
Last night, I started feeling some pain in the front of my right shoulder again. Same place as last August. Grr, bad timing. Icing! I decided to take a rest day and save the sprinting for later.
Also have a bit of a sore neck from erging, but that will improve with rest. Rich Abrahams told me that one of his favorite erg workouts is 10 x 500 with 1:00 rest. His best 500 time is 1:38, which is very fast.
Speaking of rowing, Mr. Fort is leaving tomorrow for the Head of the Charles Regatta in Boston. Fort Son is taking the bus down with other frosh rowers to watch his team. (Freshman don't row in this event.) Mr. Fort has some nagging intercostal pain. It's always something in masters ...
In other news, Swimming World Magazine sent an email to my team trying to locate me for a Lane Leader article in the mag. Cool.
If you're on FB, here's some exercises that Brooke Bennett is doing with her strength coach:
Updated October 20th, 2011 at 07:35 PM by The Fortress
TRX rows, 25
TRX face pulls, 20
TRX sprinter starts, 20
TRX chest press, 2 x 15
TRX fly, 2 x 15
TRX moving plank, 2 x 15
Knee tuck jumps, 10
Overhead med ball slams, 2 x 15
Bike, 20 minutes
Squeezed this little workout in in an extremely hectic day. Made it to Fort Sons graduation -- not too many tears. And my flight to London is on time. Hope the connection to Barclona is too. We're cutting it very tight, which is slightly nerve wracking.
Hoping the wifi works on this trip!
Swim/LCM @ Rockville:
10 x 50
odds = 25 drill + 25 swim
evens = 25 kick + 25 swim
-- used fins
10 x 50 back kick
odds = fast SDK to 25 + 25 easy kick
evens = easy SDK to 25 + 25 fast kick
4 x through tempo swim:
2 x 50 back
1 x 100 back
2 x (fast 50 fly + easy 50)
1 x (50 fly @ 100 pace & 100 breathing + 50 EZ
Total: 2800 m
Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets. I suck at long course, so I'm feeling pretty tired after that.
I pulled my blog a couple days ago after all the nastiness and moral superiority (gah) on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason. And I do love our fiesty forum with a lot of debate & trash talking. But I don't need to be called an immoral cheater by the likes of Stillwater, et al. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of!
standing barbell shoulder press, 50 x 5 x 5
-- Never done this before. They got easier as I went along. Can this be an alternative to bench pressing in the "push" category?
seated row negatives, 80 x 3 x 8
deadlift singles, 145 x 6
tricep press, 50 x 2 x 8
back extensions, 25 x 1 x 15
--- Hamstrings were sore from bikram and this exercise bothered them.
chin ups, 3 x 4
-- Well, I can tell I haven't done these in half a century.
box jumps, 10
altitude drops, 10
knee tuck jumps, 2 x 10
20 minutes foam roller, yoga & stretching
Swim/LCM @ GMU:
2 x 100 free
50 tricep finish drill + 50 overkick free
4 x 200 kick w/fins @ 4:00
50 flutter kick w/board
50 fast dolphin kick on back
50 backstroke kick
50 flutter kick w/board
-- Went 2:36, 2:34, 2:32, 2:32, not bad for LC.
9 x 100 @ 2:00
3 x 100 25 fast fly + 75 easy free
3 x 100 25 fast back + 75 easy free
3 x 100 25 fast breast + 75 easy free
-- On the 75 free, I did a 25 back kick after the sprint so I could catch my breath and then a 50 free.
--- Speedo and I agreed that "easy free" doesn't seem so easy in LC.
50 fast stroke from a dive
-- I went fly with fins from a push. The coach must have given me a serious roll start b/c I saw 28 on the clock. I did, however, cheat and stay under for about 20 meters after the push.
6 x 100 pull @ 1:35, 2nd & 5th ones fast
-- I did them all mod speed, 3 pull & 3 kick -- was all tuckered out.
50 EZ (instead of 200)
Total: 3700 m
Enjoyed the workout. Didn't feel as much like I was swimming in open water during the warm up and felt pretty strong until the last 6 x 100 set.
The Charmer was extra charming tonight. He is a "purist" and believes in the "integrity of the set" (even though he won't use equipment when it's assigned). His "times" are about "what is on the GMU record board," his brother is going to beat Kirk Nelson in some OW swim with salmon in the name, and he is hoping to swim his college times (really?) and loves to talk about them. At some point, fortunately, I had the opportunity to fill him in a tad on Speedo's speed and defend our one team breaststroker. Despite swimming in the same lane, he hasn't even asked what my name is. Sheesh!
Updated May 13th, 2011 at 11:20 AM by The Fortress