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Running

Primarily a running workout

  1. Mon 1216-Tues 12172013

    by , December 18th, 2013 at 12:22 AM (aztimm's training blog)
    ended up going to the gym after work yesterday.
    was one of my old typical run, stretch, weights, abs type workout. well the weights were a little lower. focused on back and biceps.


    went for a little spin on the bike this morning:
    http://www.strava.com/activities/100671123
    42 miles. just a stretch-out spin. my HR monitor was very squirrley, well either that or I'm really bad (and should have gone to the hospital).

    after work today I went up to Kino for the PM masters workout
    Lori coached

    warm-up sets:
    400, done 75 swim/25 kick
    200 kick w/fins + board, done 25 flutter/25 dolphin

    2 x 100 @ 1:30, first cruise, 2nd 80%
    4 x 75 @ 1:30, done as 50 swim/25 scull

    2 x 100 @ 1:30, first 80%, second cruise
    4 x 50 @ 1:00, supposed to be non-free (did 25 free/25 breast)

    2 x 100 @ 1:30, first 1/2 cruise 1/2 80%, second 1/2 80% 1/2 cruise
    4 x 25 underwater power kick @ :40

    200 fast-ish
    100 easy

    200, broken at the 100 for 10
    100 easy

    100 fast-ish
    100 easy

    100, broken at the 50 and 75 for :15 each
    100 easy

    200 w/d

    TTL: 3000 yards

    I really felt horrible in the water, even worse than yesterday. some may be due to all the other activity I did, but some may also be still recovering from the meet.

    my times were really bad. the fast-ish 200 was 2:40, and the 100 around 1:15. I should be much faster for each of those.

    debating if I should just sleep in tomorrow morning. guess I'll decide how I feel.
    Categories
    Swim Workouts , Running , Cycling
  2. Sunday 11172013

    by , November 17th, 2013 at 11:06 PM (aztimm's training blog)
    had a really fantastic feeling spin on my bike this morning:
    Hawes-Usery-Hawes 68.12 mi 03:56 17.4mph pace

    Good luck to anyone doing the AZ IM today! I figured I'd stay clear of the course (they use the Beeline up to Shea). So I headed up Lindsay, then over toward Las Sendas. Did Hawes, then went over and did Usery (front + back). Debated over doing Usery again, and I really should have, but I did Hawes again. I really felt good nearly the whole ride (a rarity). Yea there was some wind, but nothing too horrible. Great temps, in the 50s/60s.
    http://www.strava.com/activities/95682899

    I know a few people doing IM AZ; one gal who I used to swim with finished the swim leg in 1:02! heck, I'd be happy with that as a swim-only time. but with a wetsuit and drafting (I think they're allowed to draft for the swim?), I guess it helps... her bike leg was around 7 hours, which isn't bad at all either. she thought she'd need to walk a bit of the marathon (IT band issues), but she just wants to finish--her 3rd time! she tried to talk me into it last year, but I said, "absolutely not," and that was that.


    later today I went over to the Chandler 24 Hour Fitness for a solo swim:

    600 w/u done as 75 free/25 breast

    6 x 50 breast kick @ 1:00, w/board

    100 easy

    4 x 150 kick @ 2:45, fins + board, 25 flutter/25 dolphin

    100 easy

    12 x 100 @ 1:25, swim w/Agility paddles (held around 1:15s)

    100 easy

    4 x 50 breast @ 1:00, swim w/Catalyst paddles upside down
    1 easy 50 breast
    1 50 breast @ 200 pace (around 42)

    200 w/d

    TTL: 3500 yards

    I felt pretty good, and was the only person in the pool most of the time. there were a few people in the hot tub when I got there, and they were still in when I left. that's a bit of hot tubbing

    my goal was as usual, minimum ~2200 to get a day's worth of swimming on the books. but then I felt decent so kept adding on more sets.
    I like doing 100s with the Agility paddles. I've said before, they help with my form, especially over longer sets like this.
    the breast mini-set was good too!


    I finally got around to registering for the BU meet and planned most of my travel. I settled on just these events:

    12/13: 800m free
    12/14: 400m free
    12/14: 200m breast
    12/14: 50m breast

    I booked the latest flight out I could on 12/14, it leaves Logan at 4:30pm. I should get in that 50 breast in time. I'd need to leave the pool around 2pm, just to be safe (a 1:45 or so event start should work). I thought of the 100 free later that day, but doubtful that would be in time.

    anyone have any ideas for a decent, reasonably priced suit? I have a Yingfa jammer that is about 3 years old. the last time I wore it (this meet last year I think), it was already feeling a little loose. I could replace with another, unless anyone has other suggestions?
    looking to spend not too much more than $50. for as often as I do meets I don't want to spend too much. it isn't quite like bike shorts, where when you're in them for 4-5 hours, you want good shorts


    oh, for the first time ever, I decided to take part in the Movember thing this year. I got a couple day's late start, but things are really starting to show now. the mustache looked like a 70s porn star version last week, so I thought I'd add a goatee. it is a major PITA shaving around this stuff, I'll be so thankful come 12/1 when I can shave it all away.
    it does feel really strange swimming. when the mustache first was long enough I could feel the hairs moving around, especially for breaststroke.
    Categories
    Swim Workouts , Running
  3. Wednesday 10162013

    by , October 17th, 2013 at 12:45 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo
    I did the distance set (there was a sprint option)

    got in 300 w/u

    main set: 4 rounds, with stroke as IMO
    4 x 25 stroke @ :30
    4 x 50 free @ :45
    400 IM (no real interval, but think it was ~7 min?)
    4 x 25 stroke kick @ :10 rest

    wrap-up set:
    12 x 25 @ :20 w/fins + paddles

    200 w/d

    TTL: 4000 yards

    this was quite a set. sure, easy to remember and keep track. but that's all that was easy...
    I did all of the fly as one-arm drill. I really need to work on both my fly and that drill...I really hate doing it. heck, by the last one even my back and breast felt tough and I was so glad to get to freestyle.



    after work I went to the Chandler 24 Hour Fitness:
    Tmill: 17 min, 184 cal, 1.67 miles, avg 5.9 mph
    -3 min warmup to 4.5
    -2 min jog at 6.8
    -1 min walk
    -3 min jog at 6.9
    -1 min walk
    -5 min jog at 7.0 to 7.2
    2 min warm down

    About 15 min of stretching incl leg rolling

    Planks: 2 x 1:00

    Univ machine lat pull downs: 1 x 12 x 75, 2 x 12 x 90

    Univ machine standing biceps curls: 1 x 12 x 80, 2 x 12 x 90

    Univ machine seated row: 1 x 12 x 75, 2 x 12 x 90

    Leg raises on captain's chair: 3 x 12


    gym was busy, but not packed or anything. treadmills on both sides were empty, so I was happy
    continued with building my run from scratch, mostly, and it really didn't feel too bad. was only going to do 4 min on the last stretch, but I got into a song so went with it.

    I forgot to do the leg rolling on Mon so really wanted to do it today. my quads were really tight, hopefully I loosened them up a bit.

    it is so tempting to do heavy lifting. there were plenty of guys doing that around me, and I felt like a wimp doing my limited stuff. but I know baby steps is the way to go...slow building and ease back into it.
  4. Monday 10142013

    by , October 15th, 2013 at 12:36 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    was early and got in 600 w/u

    set 1, 4 rounds, all w/fins:
    2 x 25 scull @ :10 rest
    2 x 50 drill/swim @ :10 rest
    2 x 25 kick @ :10 rest

    --did a mixture of sculls, strokes, and kicks throughout

    set 2: 4 x 300 @ :20 rest
    --# 1 & 3: long and smooth (I swam 1, did 3 w/Agility paddles)
    --#2 done 25 stroke/75 free (did breast)
    --#4 done IM

    set 3: 12 x 25 @ :30
    1 fast (IM), 2 easy

    set 4: 4 x 150 @ :20 rest
    --#1 & 3: long and smooth, used Agility paddles
    --#2 done 25 breast/25 free, used fingertip paddles
    --#4 done 25 back/25 free, used fingertip paddles

    300 w/d

    TTL: 3700 yards

    we had a decent sized group, but a bunch of lanes, so I think we all had 3 per lane, including my lane.
    I was still a bit sore, so I went last (after that first set). Paul said he was being generous by not giving intervals and giving rests instead, but it pretty much meant that I didn't get any rest, unless I wanted to screw up the lane. one fast guy led and wore fins the whole time and lapped me on the stroke/free leg on the 2nd 300, which is one reason I grabbed my Agility paddles; they make me a little faster, but also keep my stroke pretty clean. he did lap me on the IM, when he swam the whole thing free.

    water was nice and cool, which felt wonderful to me.



    after work, I stopped by the Chandler 24 Hour Fitness for a little bit...

    Tmill: 15 min, 152 cal, 1.41 miles, avg 5.6 mph
    3 min warmup, 3.5 to 4.5
    2 min jog at 6.8
    1 min walk at 4.5
    2-1-2 min jog at 6.9
    1 min walk at 4.5
    3-1/2 min jog at 7
    2 min warm down from 4.5 to 4

    About 15 min of stretching, head to toe
    2 x 10 push-ups
    2 x 1:00 plank
    2 x 30 bicycles

    Freemotion standing chest fly: 3 x 12 x 70
    Univ standing triceps pull downs: 1 x 12 x 30, 1 x 12 x 40, 2 x 10 x 50
    Precor chest press: 1 x 12 x 80, 1 x 12 x 100, 2 x 9 x 120
    Leg raises on captain's chair: 3 x 12

    swim: 300 long and stretch out

    the gym wasn't packed, but had a good steady crowd. I got a treadmill without anyone on either side, which I like (I really hate it when there's someone there and they smell). it actually felt better to jog/run than walk, but I didn't want to overdo things.

    the stretching felt really good. although I mixed in some pushups, planks, and bicycles, they were just to vary things up.

    the weights side suddenly got busy when I went over there. it was so tempting to jump in and lift free weights like I used to, and I probably could do that once, then wake up extremely sore in a day or 2. so I tried just some light machine exercises.
    I was very surprised that I was able to mostly do the same leg raises to finish things off (used to always do 3 x 15).
  5. Saturday 09142013

    by , September 14th, 2013 at 08:06 PM (aztimm's training blog)
    I'm still jetlagged. made the mistake of going to bed at 7pm last night...and woke up somewhere around 2-3am. got up, did some reading online, then went back to bed but couldn't really get back to sleep. so I got up around 4:30.

    I picked up Holly from the people who watched her while we were gone yesterday afternoon. as soon as I walked in their house, she jumped right on me their dogs seemed pretty excited too--actually when Holly jumped in my car to leave, their dogs did too. the people were pretty upset to see Holly leave, especially the girl she sleeps with. I guess that's a good thing to have people actually want to watch your dog though.

    anyway, this morning I took Holly for a little run along the Paseo Trail near home:
    Paseo Trail w/Holly 3.66 mi 00:34 09:10 pace

    Took Holly out for a little run along the Paseo Trail. It was very busy this morning, I think a TNT team was doing training. Holly started out strong but then settled into a pace...it was slower than what I wanted, but it was a pace I felt like I could have held for miles and miles. Saw a beautiful sunrise too.
    http://www.strava.com/activities/82332619

    The mother of the people who watched Holly said how she ran with her 4x week and walked her 2x week (run like 4-6 miles, but 11 min/mile pace). Holly did hold me up a bit this morning, but not unbearable so.


    after cleaning and ironing, I decided to head over to the gym for a solo swim this afternoon:

    600 w/u

    4 x 50 kick @ ~10 sec rest, board only, 25 flutter/25 whip
    4 x 50 kick @ ~10 sec rest, fins + board, 25 flutter/25 dolphin

    100 easy

    8 x 100 @ 1:30, pull w/buoy and Agility paddles (started at 1:18 and worked down to 1:13)

    200 w/d

    TTL: 2100 yards

    didn't have much time but really wanted to get in a quick shake-out swim after running this morning. I did a short swim in the backyard pool right after, but since the gym is so close I wanted to do more (plus get my FLOG on track).

    there were 2 others swimming when I got there, one in my fav lane. he finished just after my w/u so I moved over, and had the whole pool solo after that.
    the pull felt really good. I wasn't really trying to descend, but it just worked out that way. it felt like I could have gone on forever at that pace, and I really missed my Agility paddles


    I watched the whole first season of Game of Thrones over the course of my trip, and have already watched the first 5 episodes of season 2 now that I'm back. it is rather addicting, although there are so many characters, some rather main ones get killed off rather randomly. but I do like it, just have to space out watching the rest (plus we have tons of tv dvr'd that recorded while we were away).
    Categories
    Swim Workouts , Running
  6. Blog catchup 0812-08202013

    by , August 20th, 2013 at 07:18 PM (aztimm's training blog)
    don't have too many excuses as to why I haven't blogged. my swim workouts have been pretty non-existent and not too inspiring. I did have some awesome cycling workouts, and even a run last week:

    Monday 8/12, masters workout @ Kino (w/Paul coaching)
    350 w/u
    16 x 50, odds drill @ 1:00, evens swim @ :50
    4 x 100 kick @ 2:00
    4 x 200 pull @ 2:45
    8 x 25 underwater power kick @ 1:15
    16 x 25 @ :30 (3 fast limited breaths, 1 fast)
    200 w/d

    TTL: 3350 yards



    Tuesday 8/13, cycling workout:
    Tues AM ride 47.15 mi 02:29 19.0mph pace
    Ride to Ahwatukee with a hill repeat
    http://www.strava.com/activities/74375407

    then ran off for pretty much 3 days of meetings. lots of food, big dinners, had planned to stay 2 nights (a resort about 45 min from home).


    I slept pretty bad on Tues night, so ended up coming home Wed night. yea it is a haul, but for a good night's sleep, totally worth it


    Thurs 8/15: AM run
    woke up at my usual time Thurs morning and went for a little run:
    Paseo Trail 3.33 mi 00:30 09:02 pace
    A nice little run along the Paseo Trail near home. First 1.2 miles with Hollly (the dog), then dropped her off and the rest solo.
    http://www.strava.com/activities/74867481
    --funny thing was I felt fantastic running, and almost wished I had gone even further. Heck, even Holly was keeping strong, I almost kept her out longer, but I think she wanted to get back home (she still jumped on me when I walked in the door after I finished)


    Friday 8/16: no workouts
    was really glad I hadn't run more, woke up with really sore legs
    had an early flight up to SLC. about the second I walked into our office there, I was smack in a meeting with our most senior leader for Utah. it was a pretty action packed day, but no working out.
    I did pick up a rental bike though...


    Saturday 8/17: CYCLING
    (yea enough that I put it in caps)
    had posted over on bikeforums that I'd be in town, and a local guy said if he was there he'd take me out. it was really nice not having to worry about where I was going, so long as I kept him in my sights

    ride #1:
    SLC: Emigration 20.56 mi 01:15 16.6mph pace
    Picked up my rental from Contender here in SLC last night. Then met up with a guy from bikeforums who showed me some awesome climbing. It was pretty busy on this ride up to the top, hardly anyone went down to the lake tho, everyone just turned around and went down the same. There are a few switchbacks, but nothing too serious.
    http://www.strava.com/activities/75444689

    ride #2:
    SLC: Mill Creek 18.86 mi 01:33 12.2mph pace
    We took a little break after Emigration, then drove over to Mill Creek. This really is an evil climb; I think I'd rather do SoMo twice than do this again (but considering I did Usery twice last week, who knows). Between riding earlier, being at higher elevation, and not really eating before riding, I felt it and actually walked for some brief stretches. When I got to the top I asked Jason how long he'd been there, expecting him to say 20 min (he said 2 min). It got cloudy and sprinkled a little toward the top which really helped, plus there's quite a bit of shade from trees here.
    http://www.strava.com/activities/75444692


    Sunday 8/18: cycling
    Contender shop group ride
    SLC: Contender shop group ride 48.89 mi 03:00 16.3mph pace
    After yesterday's crazy climbing (for me at least), I wanted something more mellow today. The Contender shop ride this morning fit that bill. Was about perfect weather, 70F to start, a little breeze, maybe 80F when we finished. Yea there were a couple of climbs, one that was pretty steep, but everything is easier in a group Unfortunately I head back the oven tonight :/
    http://www.strava.com/activities/75667296



    Monday 8/19: AM Swim @ Kino (w/Paul coaching)
    300 w/u

    8 rounds:
    --25 scull @ :10 rest
    --25 stroke/25 free @ 1:00

    10 x 25 kick @ :10 rest
    --no board no fins (he was adamant about that), I just did breast kick on my back

    6 rounds:
    --25 drill @ :10 rest (did IMO)
    --75 @ 1:30 w/some stroke (I did them all free/back/breast)

    10 x 25 dolphin kick on back @ :10 rest
    --fins optional, and I exercised that option

    4 x 200 pull @ 3:00, desc 1-4 (went from 2:32 down to around 2:26)

    10 x 25 social kick @ :10 rest (I actually was social, used fins + board)

    250 w/d

    TTL: 3300 yards

    after being out of the water for a week, it felt really odd for the first 100 or so after diving in. that and the water was warm, it was just a ho-hum set.


    Tuesday 8/20: cycling
    Tues AM Spin to Ahwatukee 47.24 mi 02:31 18.8mph pace
    Back to the heat... After my weekend adventures, then dinner out to check out an event site last night, I was pretty tired this morning. But riding on mostly flat roads sure is easier after doing some hills Yea there was a little breeze, but it didn't seem too bad. Temps were in the mid 80s :/
    http://www.strava.com/activities/76145724
    --had a 9am call so I cut my ride a bit short. came back in plenty of time to get my computer booted up, change, a quick swim, and shower.


    planning on heading up for the PM swim workout tonight. would be nice to get back on schedule...although I head out of town next week for the annual Europe vacation. planning to swim with the group in London a few times, maybe a Serpentine swim again, a couple of runs (Hyde Park again at least), and maybe add something while in Amsterdam.


    after this trip to SLC, I think that if/when we can get a summer place to get away, I'd seriously look up there. yea the AZ high country is nice. but Salt Lake City is a real city, with some fantastic restaurants, and only an hour flight (a bit of a haul for driving though). plus having a cousin there really helps. the mountains around town are just so amazing... the cycling community there is HUGE!
    Categories
    Swim Workouts , Running , Cycling
  7. Wednesday 07242013

    by , July 25th, 2013 at 12:20 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul & Laura coached, I was with Paul's distance group

    got in 300 w/u

    main 1:
    10 x 50 @ :50, desc 1-5, 6-10
    4 x 25 kick @ :30 (NO FINS)
    3 x 200 @ 2:50, desc 1-3
    4 x 25 stroke @ :30 (did breast)
    500 pull...active recovery (used my Agility paddles + buoy)
    4 x 25 underwater @ :50 (any way you can get across the pool...underwater)

    main 2:
    10 x 50 @ :45, desc 1-5, 6-10
    4 x 25 kick @ :30 (NO FINS)
    6 x 100 @ 1:20, desc 1-3, 4-6
    4 x 25 stroke @ :30 (did breast)
    500 pull...active recovery (again Agility paddles + buoy)

    100 w/d...we ran out of time, actually went over a little

    TTL: 4100 yards

    since we were in the main part of the pool (not the end part), we could spread out a bit. we probably had as many swimmers as Monday, but with more lanes we only had 3 in most lanes. we had 3 in my lane, and I went 2nd for much of the set (I led on the pulls).

    I have no idea why, but I wore a dragsuit when I dove in the pool. the water was a bit warm, and I really notice it when I wear a dragsuit. I kept it on through the 200s, then took it off, and was mostly ok after.
    funny, after the 2nd 200, I came in as Paul asked the guy who led, "why aren't you descending these?" and I interjected, "because the water is too warm," then pretty much pushed off for my #3.

    going second gave me a little draft, and I did notice it on the 100s. on a normal day (with cooler water) I can handle 1:20, heck sometimes even 1:15. today I held about 1:13-1:15 for these. not horrible I guess.

    I was a bit sore from biking and swimming yesterday, especially last night's swim.



    I presented to group in Tempe at 3:30pm. since it was late in the day, I packed up to leave for the day, figuring I'd either go home or to the gym after. the later won out


    went to the 24 Hour @ Mesa-Riverview after work:
    Tmill: 20 min, 2.25 miles, 256 cal, avg 6.7 mph
    A full 2 min warmup
    Started at 6.9mph, increased to 7.5
    A min warm down

    Preacher curl machine: 3 x 12 x 75

    Inverted crunch: 3 x 10

    Bench: 1 x 10 x 45, 1 x 1 0 x 95, 2 x 6 x 135

    Skull crushers: 3 x 12 x 60 + 6

    Leg raises on captain's chair: 3 x 15

    Leg rolling: 5 min
    Stretching
    Plank w forearms on roller: 2 x 45 sec

    I had to use my phone's notes to see when I had last been to the gym, back on 5/31. I ran along the canal once in June...
    the run felt surprisingly good. I felt like I could have gone much further. I got into a groove around the 15 min mark. but I didn't want to overdo things.

    after that, I bumped into a friend of mine and did the biceps curls and that inverted thing with him. I had done that once before and hated it. I'm not sure what it is called, but you go onto it, knees against pads, and go forward/downward, then back up. I really felt it in my shins and calves...I really hope I'm still able to ride tomorrow.

    my plan was to just do machines...and of course the machines were all full today, as luck would have it. so I braved the free weight area, which was rather dead (very odd, usually the opposite at this gym). my objective was to just get in some lifting, see how I felt, and not overdo things.
    however, on the leg raises...there were other guys there so I kind of did more than I should have, and I felt it when I later did planks.


    oh, and I finished up with an easy 400 SCM stretch out swim. the water was nice and cool (indoor pool), much better than Kino, but not quite as cool as the gym pool near my house.
  8. Wednesday 06192013

    by , June 19th, 2013 at 11:45 PM (aztimm's training blog)
    went to Mesa-Skyline for the AM masters swim workout
    we were in the main pool (LCM)
    Laurie (or Lori?) coached


    warm-up:
    300 swim
    4 x 50 pull @ :50 (used big paddles + buoy)

    main sets: 3 rounds
    100 easy @ 2:10
    200 FAST @ 4:00
    200 easy @ 3:40
    100 FAST @ 2:00
    200 easy pull...no real interval (used my agility paddles + buoy)

    300 w/d

    TTL: 3200m

    I hadn't been to Skyline since Feb (according to Four Square on my iPhone at least). it was really nice to have LCM, and masters had 4 lanes. I was in the fastest lane, along with 2 other LCM converts from Kino and 1 Skyline regular. I went 3rd most of the set, except on the last round I went 2nd (I think I led on that last 100 fast)

    my times weren't too bad. for the fast 200s I was about 2:50-2:52, and for the fast 100s 1:20-1:22. nowhere near my meet times, but I usually don't swim the night before a meet either, and we didn't use blocks today either.

    water was a little warmer than I expected. in the past Skyline has been a touch cooler than Kino, but I'm guessing they haven't been using the aerators as much as Kino (I gave several people grief that they took so long to start).


    was hoping to get to the gym tonight, but it didn't work out (the people who dogsat Holly wanted to bring their dog by for a visit).

    but I did get out for a little run along the Paseo Trail:
    Evening shuffle along the Pas... 2.72 mi 00:24 08:43 pace

    Have no idea what I was thinking, I really should know better. But actually this wasn't too horrible. Splits: 9:02, 8:45, 8:28.
    http://app.strava.com/activities/61577314

    It wasn't as bad as I thought. I ran about a mile north, stopped to drink some water, ran back, and I kinda got into a groove, and kept going just past the freeway overpass, then came back to my finish.
    but the best part was jumping in the backyard pool after I got home
    Categories
    Swim Workouts , Running
  9. Friday 05312013

    by , June 1st, 2013 at 01:54 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we had choices! Paul/LCM or Laura/SCY in diving well. I went with Paul's distance group

    got in 300 w/du

    400, done as 50 scull/350 swim/50 kick
    4 x 100 @ 1:50
    400 swim, neg split (I finished in 6:05, and my split was 3:05)
    4 x 100 @ 1:40
    400 IM (or at least 25 non free per 100), I did 50 fly drill, 50 back, and 100 breast
    8 x 50 @ :50
    400 pull (w/paddles + buoy), neg split (finish was 5:56, split 2:55)

    4 x 100 w/fins + paddles, all out @ 3:00
    (times were 1:15, 1:14, 1:12, 1:10)

    300 w/d

    TTL: 3800m

    we had 4 lanes (out of 8) in the main pool, and I was in the 2nd fastest lane. some people tried to get me to go over, but when I saw who else was in my lane, I figured I'd be better off there.
    we had 6 in my lane...I went 3rd most of the set (oddly we had 3 guys/3 gals and all 3 guys went ahead)

    this was a really good set, I liked it at least. just when we thought we'd go down to 4 x 100 @ 1:30, Paul switched it to 50s @ :50 I was going to grab my paddles if we had the first.
    on the pull set, I thought the other 2 guys were both wearing paddles. they switched their order, the one said he'd go 2nd. I was pulling out my gear, etc, and didn't notice that he didn't have on paddles until just before he pushed off. even with a healthy 10 sec behind (we go 10 sec apart for LCM), I caught him about 150m in, and took about a whole 50m to pass.

    Paul told me I should be going 1:08 on those fast 100s at the end. I said, "that's what I do in a meet...once." then I started on my list of excuses, "I rode 50 yesterday..." but I was happy I descended them (although it was supposed to be best avg). oh well



    after work, I headed over to the gym (24 Hour @ Mesa-Riverview):

    Tmill: 14 min, 186 cal, 1.61 miles, avg 6.9 mph
    Stomach cramps so bailed...

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:15
    Side plank: two rounds of 45 sec right/45 sec left

    Various stretching

    Precor pec fly: 1 x 15 x 75, 1 x 15 x 120, 2 x 12 x 135, 1 x 9 x 150

    Life fitness triceps extension: 1 x 15 x 65, 2 x 12 x 80, 1 x 10 x 95

    Bench: 1 x 15 x 45 (empty bar), 1 x 12 x 95, 2 x 10 x 115, 1 x 6 x 135

    Leg raises on captain's chair: 3 x 12

    Swim 500m (SCM) shakeout


    I guess I should be upset that I couldn't run. well I would have been a year or 2 ago. but I really wasn't in the mood today anyway. it started as a cramp on the right side of my abs, then went away, so I continued. then it resurfaced on the left side and just got worse and worse...so I bagged it. of course as soon as I stopped, it went away.

    I really wanted to do pullups, but whenever I went near the Universal machine there were tons of people there. so I just did other stuff. I'm certain that I'll regret I benched...I tried to keep it light, but that is not forgiving, even when I was lifting regularly I'd feel it. that was one reason I did a nice stretch-out swim, maybe I won't be super sore...
    Categories
    Swim Workouts , Running , Cycling
  10. Sunday 05122013

    by , May 13th, 2013 at 01:27 AM (aztimm's training blog)
    went out for a little spin on my bike this morning:
    San Tan Sightseeing 63.94 mi 03:35 17.9mph pace

    Was gonna do Usery, took Pecos to Ellsworth...then decided to go the other way and do the San Tans. A bit more mellow, and kinda interesting. Hardly any traffic out on Brenner Pass, and had an awesome tailwind on Riggs on the way back.
    http://app.strava.com/activities/53829172

    always nice to get out an explore different areas, and some of this really isn't that far from where I live. hardly any traffic out, which was nice because not all of the roads have bikelanes.



    had lunch at Culver's, including a huge milkshake. all that just sat in my stomach all afternoon, and I had a tough time getting moving. but I wanted to get in a run, so I went over to the gym...

    treadmill run:
    gym treadmill run 3.2 mi 00:27 08:26 pace

    Tmill: 27 min, 369 cal, 3.2 miles
    2 min warmup (separate)
    Started at 6.8 mph w very gradual increase to 8.0 mph
    Splits: 8:50, 17:15, 25:12

    really didn't feel like going... had lunch at Culver's and got a shake, that was sitting in my stomach all afternoon. but so often I skip out on Monday gym, and with a Splash & Dash this Thurs--that I'll probably do, I wanted another run.
    once I was there and going, it felt good...got into a rhythm and could have gone further.



    solo swim:
    600 w/u

    4 x 150 pull @ 2:15, w/agility paddles + buoy

    6 x 100 kick @ 1:55, w/fins + board, done 50 flutter/50 dolphin

    2 x 100 @ 2:00, swim w/fins--
    75 free, rest 10 sec
    25 fast fly

    100 easy (no equip)

    3 x 200 pull @ 2:45, w/large paddles + buoy

    8 x 50 @ :50, desc 1-4/5-8

    200 w/d

    TTL: 3300 yards

    it felt so good to get in the water, but that warm-up set felt really slow. but I'm glad I pressed on, because I felt better as I did more....
    Categories
    Swim Workouts , Running , Cycling
  11. Friday 05102013

    by , May 11th, 2013 at 01:46 AM (aztimm's training blog)
    went up to Kino for the AM team workout
    we had a choice of SCY (w/Laura) in the diving well, or LCM (w/Paul) in the main pool
    I went in the main pool w/Paul

    200 w/u

    T-30 (got in 2000m)
    100 easy

    switched to the 'other' group...

    4 x 100 @ 2:00, variables (50 easy/50 fast, 50 fast/50 easy, 100 easy, 100 fast)

    pull set:
    300 (mix in breast), used big paddles
    200 (mix in back), used big paddles
    100, used Agility paddles

    200 w/d

    TTL: 3500m

    I didn't know what the heck Paul had planned. I had goggle issues, so I got out and was swapping them out, and he was trying to get me back in the pool. we had 2 lanes do the T-30, and he wanted each lane to line up and start en mass. I just went 10 sec behind the other 3 guys in my lane, and passed one about 100m later. the rest of that was fine.
    then he wanted us to combine with the other lane (8 or so together) for a T-15, another mass start, etc. I wanted no part of it, I said, "no freaking way," except I don't think I said freaking. he started to say how it is like that for o/w swims... then I just said, "that's why I go off to the side, or just wait until the fray passes."

    anyway, the 'other' set was much more mellow. I joined a lane with 3 others, started last but then moved to 3rd at some point. then I led on the pull set. there was a gal who swims for BYU during the school year, but is here on break. I was telling her how I was up in SLC in March, went down to Provo for a day, and even went on campus. she just couldn't believe it...



    after work, I went to the gym
    24 Hour Fitness @ Mesa-Riverview

    Tmill: 26 min, 357 cal, 3.1 miles
    Separate warmup (about 2 min)
    Started at 6.8 mph, very gradual rampup to 7.9 mph
    A min warmdown
    Splits: 8:45, 17:00, 24:56

    Leg rolling: 5 min
    Plank w forearms on roller: 3 min done as two rounds of 45 sec right/45 sec left
    About 5 min of various stretching, mostly legs and back
    Bicycles: 2 x 50

    Pull-ups: 3 x 6 + 7 sec horiz legs

    Biceps curls on seated preacher: 2 x 12 x 70, 2 x 10 x 75

    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 12 x 140, 1 x 9 x 160

    Star trak rear delt: 1 x 15 x 50, 2 x 12 x 75, 1 x 9 x 90

    Swim: 500 SCM, easy cool-down swim


    I really wanted to get to the gym at least once this week yea 2-3 times is better, but 1 is better than 0.
    wasn't sure I even wanted to run, but once I got on a tmill, I found a good rhythm. and they had fixed all of the broken machines, so I had many to choose from.

    the gym wasn't that busy, but the stretching area sure was while I was over there.
    when I went to the gym last week, I took weights pretty easy. decided to go almost normal today...certainly not what I was lifting when I went regularly, but getting there. I'll probably have some soreness (already feel it coming on), but hopefully not too bad. the easy swim-down should help that.

    oh when I first got to the gym, the manager and another worker were in the locker room cutting locks. they put up signs a week or so ago, and he said they tagged locks. most of them were empty, but if there was stuff in there, they were bagging it up to donate to Goodwill.



    so I was going to do this Canyon Lake swim tomorrow. I was about to register yesterday...then saw some chatter on Facebook about the water temp. I do have a wetsuit, but it is one that someone gave me and I don't think it is the right size. I wore it once, and really didn't care for it. between cooler water, and this lingering cold/allergy flare-up, I decided to pass on this. but I'll probably do the next swim in a couple weeks out at Lake Pleasant.
  12. Friday 05032013

    by , May 4th, 2013 at 01:42 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (LCM)
    Paul coached solo

    got in 200 w/u

    16 x 50:
    --4 free @ 1:00
    --4 non-free @ 1:05 (did a mix of breast and back)
    --4 free @ :50
    --4 kick @ 1:10

    pull set (wore paddles and buoy), about 10 sec rest between:
    --300 all free
    --200, done 50 free/50 back
    --100, done 50 free/50 breast

    150, done 50 free/50 kick/50 choice (finish at the end with blocks)

    200 off the blocks, broken ever 50 for 10 sec
    200 easy

    100 off the blocks, broken at the 50 for 10 sec
    200 easy

    50 free off the blocks
    50 easy
    50 non-free off the blocks

    200 w/d

    TTL: 2800m

    this wasn't quite the workout I wanted this morning, but it wasn't horrible either. I really had a tough time getting to sleep last night, I was pretty wound up after racing 6-7pm. guess that's the downside of an evening event.

    we had 6 people in our lane, and for some reason Paul moved the age group guy who sometimes swims with us over to my lane too (he sometimes swims with us because he has track during his swim workout). somehow I ended up leading the lane on the first pull set, but had him and another guy right on my tail. I let them go ahead on the next batch.

    I wasn't too fast on the fast swims, but somehow did a 50 breast in 45. that's a great swim for me, and I wasn't really even trying.



    after work, I went back to the gym (yes, 2 days this week)
    24 Hour Fitness @ Mesa-Riverview:

    Tmill: 20 min, 269 cal, 2.34 miles
    Warmed up already (more Tmill issues)
    Started at 6.8 mph and increased to 7.7 mph
    Didn't get first split mile 2 @ 17:05
    Very similar to Wed

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:10
    Side plank: 3 min done as 2 rounds of 45 sec right/45 sec left

    Another 5 min of various stretching

    Hammer strength incline press: 2 x 15 x 50, 2 x 10 x 70, 2 x 8 x 90

    Dumbbell chest fly, flat bench: 2 x 12 x 35s, 2 x 10 x 40s, 1 x 8 x 45s

    Hoist roc it seated dip: 2 x 12 x 106, 2 x 9 x 121

    Leg raises on captain's chair: 3 x 12

    Swim 400 SCM


    I thought I'd just to a shake-out run, but my legs didn't feel nearly as bad as I expected. once I got into a groove--and on a working treadmill--I felt like I could go a while. at this point, I don't want to do too much too soon.

    and that theme carried over to weights. I'm trying not to even think of what I used to normally lift, but just do some light weights with high reps. I didn't feel sore at all from Wed (well maybe just a little), and hoping I'm not sore after today either. the easy swim at the end felt so good.
  13. Thursday 05022013, splash + dash (and a ride)

    by , May 3rd, 2013 at 01:27 AM (aztimm's training blog)
    went out for a nice little spin this morning before work:
    AM Spin to Ahwatukee 46.78 mi 02:40 17.5mph pace

    Started out with some really great weather, 70F and sunny...that lasted about an hour, and then the wind really kicked in. Wind was mostly from the north, and it seemed to hit just as I took my northerly route from Maricopa/QC roads up to Ahwatukee. Saw a few others out riding, even over here in Chandler (well I took Pecos out to Dobson, maybe that's why).
    http://app.strava.com/activities/51940672



    then I headed up to Tempe Town Lake this afternoon for the Splash & Dash...
    took this photo after I got checked in and got my stuff all ready:


    it really was a beautiful day... lake temp was 75F, air temp was about 92F when we started (much better than Monday when the temp climbed to 102). low humidity, a bit of a breeze still (but breeze is good for running). I can't really complain much at all with conditions.

    here's my write-up for the Splash:
    Water temp was 75 and it felt fantastic to get in. My first o/w of the year, and I realized how much I missed it. Was 2 loops of a rectangular course, and I really wish I could have done another (and skipped the run). After the initial fray, I got behind a guy, tried to pass him, and he resisted, so I just drafted off of him for well over half of this. On the 2nd lap I somehow lost him. Was #9 overall for the swim, among those who did the 1500m swim and 5k run.

    and here's my write-up for the Dash:
    After getting out of the water, someone asked, "are you swim only," and I almost said yes. Took almost 2 min to transition, but oh well, I wasn't out to win the thing. That said, I didn't feel horrible... A friend of mine was doing this, I figured I'd be ahead on the swim, he'd pass me on the run, and I held him off until the halfway point Not a bad run, considering I've only run twice before this in the last 3 months, and both of those were this week (something to work on before the next race).
    http://app.strava.com/activities/52036644

    it was a decent swim, I know I could be better, but I certainly didn't kill myself. with the sun setting, we did have some major sighting problems when we swam to the west (Town Lake is pretty much on an east-west orientation). this existed a little toward the end of the run, but the sun was lower then and not quite as bad.

    yea that run.... evidently I haven't quite lost everything yet, but in order to run decently I need to run. in the last 3 months, this was my 3rd run, with the others this past Mon and Wed. I'm not saying I need to train for marathons again (nor will I), but a 3-5 mile run 1-2x a week wouldn't hurt.


    there's another of these in 2 weeks. I haven't yet registered, but I probably will. yea they're kinda addicting. and I promise to run somewhat more between now and then.

    and there's the Canyon Lake o/w swim on 5/11, with options of 1500/3000/4500m. of course if I do it (I'm leaning toward it), I'd go for the 4500



    so I just realized, this is the first time in several years when I've swum, biked, and run, all on the same day. just not in that order.

    Updated May 3rd, 2013 at 01:33 AM by aztimm

    Categories
    Swim Workouts , Running , Cycling
  14. Wednesday 05012013

    by , May 2nd, 2013 at 01:22 AM (aztimm's training blog)
    went up to Mesa-Kino for the (very early) AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    warm-up set:
    12 x 50, done as 4 rounds--
    * 1 @ 1:00
    * 1 @ :50
    * 1 @ :40

    main 1: (10 sec rest between each)
    25 fast/200 active recovery
    50 fast/200 active recovery (33)
    75 fast/200 active recovery
    100 fast/200 active recovery (1:12)

    main 2: (after about a min break, again 10 sec rest)
    50 fast/100 active recovery
    100 fast/100 active recovery (1:10)
    150 fast/100 active recovery
    200 fast/100 active recovery (2:27)

    main 3: (after about a min break, again 10 sec rest)
    100 fast/50 active recovery (1:08)
    200 fast/50 active recovery (2:29)
    300 fast/50 active recovery
    400 fast/50 active recovery (5:12)

    then did an easy 250 w/d to round out the total....

    TTL: 4000 yards

    turnout was very light because today was the first day of the SCAR swim. Saguaro today, Canyon tomorrow, Apache on Friday, then a night swim at Roosevelt on Saturday. I'm glad that I didn't sign up, as my work has been crazy the past 2 months and I really don't feel ready for 9+ mile days of swimming.

    anyway, there were 6 of us who did this set, but we were mostly all on our own. I split my lane with a usual lanemate. she put on fins for the last round, and I was hoping to have someone to swim with, but came close to lapping her at the end (I think she realized I was close so she pushed things a bit

    water was nice and cool, Paul said 79. that said, I still warmed up quite fast and I took off my drag suit just before main set 2.




    I actually made it to the gym after work
    went to the 24 Hour Fitness @ Mesa Riverview (hadn't been here for months)

    Tmill: 20 min, 2.33 miles, avg 7.0 mph
    Already warmed up on another Tmill (had issues and switched)
    Started at 6.8 mph and increased to 7.7
    Mile splits: 8:50 and 17:05

    Leg rolling: 5 min very slowly

    Plank w forearms on roller: 2 x 1:10
    Side plank: 3 min done as two rounds of 45 sec right/45 sec left
    A min of various stretching

    Star trak rear delt: 1 x 15 x 40, 1 x 12 x 50, 1 x 10 x 60

    Hammer strength high row: 2 x 15 x 90, 1 x 12 x 110

    Pull-ups: 3 x 6, + 5 sec horiz legs

    then went in the pool and did an easy 300m swim-down


    the gym wasn't that busy, and when I first got there it looked liked a bunch of treadmills were free. only after I got out there I noticed that most of the empty ones were broken. eventually I found one that worked...

    the 'weights' really wasn't too intense, just wanted something really light to mostly stretch out my lats and delts.

    the first round of pullups felt great, I felt like doing more....but I knew it wouldn't last. the last set was a real struggle.
  15. Monday 04292013

    by , April 29th, 2013 at 07:56 PM (aztimm's training blog)
    it was so refreshing to sleep in a bit this morning. since I wanted to run, I still woke up around 6am (compared with 4:30 or whatever hour I get up to swim it was luxurious), and I did make it out for a nice little run:
    Mon AM Run along Paseo Trail 3.12 mi 00:27 08:44 pace

    There's a Splash & Dash this Thurs. I know I have the splash down, but not sure on the dash...so thought I'd give it a shot. Took Holly (the dog) with me up to Pecos, then dropped her off at home, and went down to Los Arboles park solo. Great weather, mid-60s with a little breeze (breeze is good for running). The hardest part was going back out after dropping off the dog...but once I was out I felt fine. I'll probably sign up for the Splash & Dash, just for fun.
    http://app.strava.com/activities/51361226

    I think Holly was surprised when I put on my running shoes, then got her leash. she did some of her usual stuff when running, went out fast, had one random stop (when she just stood there), and one pee break, but as soon as we turned around (we ran across the Pecos Rd canal bridge), she went into a fast pace all the way back home.
    I had some great music...some selections that I remember:
    "Been Caught Stealing," by Jane's Addiction
    "Smoke on the Water," by Deep Purple
    "Everybody Dance Now," by C&C Music Factory
    I guess I could listen to music while I bike, I've seen some people do it, especially with one earbud. but I'm usually busy riding, shifting, stopping, etc.


    I napped and watched some tv in the morning. was nice not having anything to do.


    headed up to Kino for the noon masters workout. we were in the main pool, and it was long course
    Laurel coached (I hadn't seen her for ages)

    got in 300 w/u

    set 1:
    100 kick @ 2:10
    100 IM @ 2:00
    100 free @ 1:40
    100 kick @ 2:10
    100 IM @ 2:00
    200 free @ 3:20
    100 kick @ 2:10
    100 IM @ 2:00
    300 free @ 5:00
    100 kick @ 2:10
    100 IM @ 2:00
    400 free @ 6:40

    set 2, all 50s pull w/paddles + buoy, @ :50
    1 easy/1 fast
    1 easy/2 fast
    1 easy/3 fast
    1 easy/4 fast
    1 easy/5 fast

    100 w/d

    TTL: 3200m

    so I rarely swim at noon, especially at Kino (I occasionally do at Skyline). I don't know many other swimmers, it is a different crowd than mornings or evenings.
    anyway, I was taking off my t-shirt and shorts when someone came up to me and said, "you're Tim, aren't you?" I said yea...turns out it was chaos from the forums. how the heck he remembered me from a year ago, I have no idea.

    I think we only had 10 or so swimmers. I had my own lane, which felt rather luxurious (solo in a 50m lane really is).
    for set 1, we were mostly on our own. Laurel did walk around, see where we were at, gave a little feedback, etc. I did my 25m fly as 1-arm drills, but did real back and breast (was trying to even out my odd looking cycling tan)
    for set 2, there were 3 of us who did it together...chaos (who didn't have a buoy or paddles), a guy on the other side, and me. it really made it much more intense kinda racing...and trying to keep ahead of someone who just flew in this morning, was tapering for some major lake swimming later this week, and who didn't have cheater paddles

    water was very refreshing, almost chilly at first, probably 80ish. but air temps, well it was in the low 90s when I got there, and upper 90s when I left (high of 102 here today). humidity is 5%. I'd rate water clarity pretty high...they really do a great job at keeping the pool clean.
    Categories
    Swim Workouts , Running
  16. Wednesday 03062013

    by , March 6th, 2013 at 10:07 PM (aztimm's training blog)
    Wed AM masters workout at Mesa--Paul's group

    300 w/u

    4 rounds:
    * 100 build @ 1:40
    * 2 x 50 non-free @ 1:00, 2nd faster (I did breast/back/breast/back)

    5 x 200 @ 3:15
    * 1-3-5 smooth
    * 2 & 4 FAST, rest 10 sec every 50 (which basically made it a 2:45 interval)

    4 x 25 kick @ :30

    5 x 100 @ 1:40
    * 1-3-5 smooth
    * 2 & 4 FAST, rest 10 sec every 25 (again, adjusted interval 1:10)

    4 x 25 kick @ :30

    10 x 50 @ :45

    4 x 25 kick @ :30

    10 x 50 @ :40, w/fins + paddles

    200 w/d

    TTL: 4100 yards

    some people heard that first part of the set and thought it was too much rest and went with the 1:30 group. I know better... you never know what may come next, so I figured I'd take advantage of the extra rest.

    when he gave the next set, the gal in the next lane must have thought that we'd adjust the interval to get :30 sec more rest and was commenting how easy the set was. but once we started on it, and we kept the interval, she changed her tune
    the 3:15 wasn't horrible; I still got about 10 sec rest or so.
    on the 100s, I was worried that I wouldn't even make the interval, but I managed with about 5 sec (plus the 10 between each 50)

    I did all of the kicking with board and fins. after we finished the last, Paul told us we could keep fins on. I debated trying the 50s just swimming, but figured I'd use the toys. made them all on 33-35.



    after a busy day at work, going from my office to downtown to the Chandler site for Toastmasters, I decided to forgo the gym. the weather is so beautiful out, I wanted to take advantage of it and get outside.

    Paseo trail 2.56 mi 00:22 08:33 pace

    Thought I'd do a little after-work run with Holly (the dog). Got both of us all set, we went out, and started to run. But Holly didn't want to be there. She kept stopping...I gave it a couple of shots, but eventually I gave in and brought her home, we got in .65 mile together. Then I just went out and ran almost 2 miles solo. It felt pretty good, great weather, a little breeze.
    Of course when I walked in the house after the solo run, Holly was all running around and jumped on me. there's no way to know what she's thinking...but I wasn't going to run that far just pulling her along.
    Tags: team swim
    Categories
    Swim Workouts , Running
  17. Monday 03042013

    by , March 4th, 2013 at 11:06 PM (aztimm's training blog)
    400 w/u

    6 x 75 @ :10 rest, each done as:
    * 25 free, rudder drill (kickboard between legs)
    * 25 back, rudder drill (kickboard between legs)
    * 25 kick

    8 x 100 @ 1:40, just keep it aerobic (even at that I held 1:20-1:22)

    6 x 75 @ :10 rest, done as:
    * 25 scull w/board
    * 50 kick
    --I wore fins, did a variety of sitting on board, under stomach, etc for the sculls

    800, done as:
    --300 swim w/right paddle only, breathe to left
    --300 swim w/left paddle only, breathe to right
    --200 swim w/both paddles, breathe every 3

    6 x 75 @ 1:15 IM switch (fly-back-breast, back-breast-free, etc)
    (it was a choice of this or kick, and I actually chose this)

    200 w/d

    TTL: 3550 yards

    after doing a long ride Sat instead of Sun, I didn't feel quite as run down this morning. I think the recovery-type ride yesterday really helped. plus the swim last night.

    today's swim was a typical Paul Monday-recovery-type thing. I'm certainly not complaining though, it felt good to mostly stretch out, do some drills...and pick up a little bit of distance for my FLOG.



    I really was going to head to the gym. but when I left work it was so nice outside (75F or so) that I decided I'd just go home and run outside...
    it was dusk by the time I made it out, but still nice:

    Short run w/Holly (the dog) 2.25 mi 00:20 08:40 pace

    Just a little after-work run with Holly. She wasn't too happy when we crossed Pecos, but got a second wind when we turned around to head home
    http://app.strava.com/activities/43191145

    I had to stop 2-3 times between Pecos and the canal bridge that is about 1/2 mile north of there, where we crossed and headed back. Holly definitely wasn't happy, but I knew if I could coax her into going she'd be happy to get home, and I was correct. not only that, but there was a cat near our finish...no matter how tired she is, when there's a cat, duck, or whatever, her instincts kick in.
    Tags: team swim
    Categories
    Swim Workouts , Running
  18. Friday 02222013

    by , February 22nd, 2013 at 10:56 PM (aztimm's training blog)
    I did make it out for a quick/late day spin yesterday. Drove over to the Ahwatukee Park & Ride for this:
    Ahwatukee spin 31.9 mi 01:47 17.9mph pace

    got caught up with a bunch of work stuff most of the day. but I managed to slip away around 3:30, drove over to Ahwatukee and did a spin there. rode 'the hill' 3 times decent weather, cooler, and a little windy...but compared with yesterday I won't complain.
    http://app.strava.com/activities/41793212

    I was a bit surprised at the number of others I saw out riding. Must have seen at least a dozen other (guys), and most a few times...as we were all doing hill loops. Maybe everyone tried to slip out of work early, and Ahwatukee is always a great area to ride (minus the areas very close to the freeway).



    went up to Mesa-Kino this morning for the AM masters swim. Paul coached solo.

    got in 500 w/u

    8 x 50 @ :45
    8 x 25 kick @ :30, used fins, board for the first 6 (last 2 I did on my back)
    100 easy

    500 free for time, doing a, "Fox & Hound," chase, I was 2nd, 6:33

    100 easy

    500 free for time w/fins, doing a, "Fox & Hound," chase, I was 2nd, 6:25

    100 easy

    50 fast from a dive (did 25 fly/25 free)

    100 easy

    50 fast from a dive (did 50 free)
    50 fast from a dive (did 50 breast)
    50 fast from a dive (did 50 free)

    100 easy

    4 rounds of
    * 25 fast from a dive (did fly-back-breast-free)
    * 25 easy

    200 w/d

    TTL: 3200 yards

    I leave home at about the same time (+/- 3 min), yet some days I arrive at Kino just as Paul is holding the group to start, others I'm there for plenty of warmup. There's a bunch of stoplights, sometimes it works out that I make a bunch of green lights in a row, others I hit every single one red.

    anyway, this was the distance set. once we started the 50s/25s, everyone did the same thing, but the sprinters did other stuff while we did the 500s.
    on both rounds of the 500s, the #3 guy caught me around 250-300. well he was a bit discreet and didn't touch me or anything, but I saw he was close so pulled off at a wall to let him pass. it was a fun way to do 500s though.

    yea I know I should have done that one 50 all fly... I had a decent dive, but didn't get enough dolphin kicks and took 6 strokes. at the turn I was already regretting the pain of the second 25, and just decided to do free.
    the other sprints felt good. well my back start stinks, but I never do them...
    overall a nice, fun, set with a good mix.


    after work, I decided to skip the gym, but after getting home I tried going out for a run...
    after work jaunt 1.26 mi 00:10:51 08:37 pace

    was planning to do ~2 miles, a loop along the canal up to Pecos and down to Germann, but my stomach started to cramp just as I was passing by (across the canal) the start point. I walked it out a little, but didn't seem to any good, so decided to call it quits. Holly (the dog) did enjoy getting in a little run
    http://app.strava.com/activities/41894346

    I think my body was telling me it was done, so I basically listened. could have been lunch or something that got in the way, but I figure this was better than nothing. and it sure helped tire Holly out, for a while at least.
    Categories
    Swim Workouts , Running , Cycling
  19. Monday 02182013

    by , February 19th, 2013 at 12:14 AM (aztimm's training blog)
    the AM swim workout was at 8am today. that would have been perfect if I had the day off, but unfortunately I didn't. so I flipped my gym/swim sessions:


    went to the Chandler 24 Hour Fitness this morning:

    Tmill: 21 min, 270 cal, 2.35 miles
    2 min warmup
    Start at 6.8 increase to 7.6
    A min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 3:00, done as two rounds 45 sec right/45 sec left
    A min of plank, push-ups, stretch

    Pull-ups: 3 x 8 + 10 sec horiz legs

    Biceps preacher curls: 2 x 12 x 70, 2 x 10 x 75

    Precor real delt: 1 x 12 x 50, 1 x 12 x 60, 2 x 10 x 70

    easy 400 swim-down in the pool

    I usually don't notice treadmills being that different, but I got on one today that felt super soft. it really made a huge difference. I hadn't run for at least 2 weeks, and after riding yesterday (78+ miles) I expected it to be tough, but it wasn't too bad.

    the morning gym crowd is much different than evenings. not as much chit chat going on. was much easier for me to get in a bit in a short amount of time
    this was my first attempt at weights since I had all the back issues. I'm trying not to overdo things...just started with a few things. if my back holds, I'll add a little more next time




    went over to Mesa-Kino for the PM masters swim workout
    Dan coached

    warm-up sets: 300 swim-300 kick-300 pull

    6 x 50 @ :50, descend 1-3, 4-6

    300 easy, anything but free (did 100 breast/100 back/100 breast)

    12 x 25 @ :35, did 25 stroke/25 free (stroke alternated between breast and back)

    2 x 150 pull @ :20 sec rest, 2nd faster than first (mine was about 10 sec faster)

    3 x 100 swim @ 1:30

    4 x 75 @ 1:20, done 25 swim/25 kick/25 swim. used fins and did mostly backstroke (did some fly on the last)

    2 x 25 fast, easy 50, 100 IM, easy 50, 2 x 25 fast (at the coach's go)

    200 w/d and pulled covers

    my body just isn't made to swim in the evening. my quads felt like they were solid rock most of the time...I guess after running this morning, then sitting at my desk all day, the muscles really tightened up.
    we had about 12 people, most were about the same speed and everyone did this set on those intervals.
    I got a bit of ribbing from a few guys on my tanlines. my bike shorts have left some very interesting tan lines on my legs. I have some on my hands too (from gloves). funny thinking about tanlines in February


    finally my FLOG is back on track. hopefully I can keep it there and even get a little ahead. I'll have quite a bit of biz travel in late March through much of April. yea I'll try to swim on the road, but it may not happen.
  20. Fri 0201 to Mon 02042013

    by , February 5th, 2013 at 12:25 AM (aztimm's training blog)
    swam with the team @ Kino Friday, Paul coached, but it wasn't a workout I liked. I don't remember the specifics, mostly 50s and 75s, supposed to be fast, but I just wasn't feeling it.
    was about 3000 yards total.

    went out for a nice spin on my bike yesterday morning:
    Home-Beeline-Bush Hwy-Usery-Home 75.84 mi 04:13 18.0mph pace

    I've wanted to do this ride for ages but never had the guts to try it, until today. I made arrangements to meet Will V (from Strava) at Beeline/Gilbert, and estimated how long it would take, and I was within 2-3 min We hardly saw a soul on the Beeline, it was eerily quiet. Bush Hwy is always fun, I think I clocked speeds 38-40mph. Usery didn't seem quite so bad with Will beside me (and he was chatting most of the time). Around when we crested it started drizzling, which felt really good. We split up at Ellsworth/Brown, and of course I had winds at me nearly the whole way home from there. Weather was nice, 50-60F+, but overcast the whole way.
    http://app.strava.com/activities/39657488

    after I pulled in the driveway, I unclipped, dismounted, leaned the bike against the garage door, and was putting on my cleat covers...when the next door neighbor ran over. he was all curious how far I rode, where, etc. then he invited me his Superbowl party. I bowed out (heck I don't even know his name), think it was a nonvite...they set up a tent in their yard and wanted to invite us just in case it was too loud.
    we watched, and it was nice to just lounge on the couch and not have to worry about getting dressed and dealing with people.

    Since we watched the game, and ate plenty of food (mostly chicken wings), I didn't do my usual Sunday evening swim at the gym...


    went this morning to swim with the team at Kino

    missed w/u
    3 x 300, various swim/drill, stroke, etc @ 5:00
    4 x 200 pull @ 3:00, w/paddles + buoy
    5 x 100 @ 1:30, swim w/fins + paddles
    6 x 50 kick @ 1:00
    8 x 25 underwater kick @ :50
    500 w/d

    TTL: 3200 yards

    after biking a bit yesterday, this swim was about perfect for me. I was a bit sore, and my stomach wasn't the best from the gorge fest.
    it was odd that Paul said we were done, but had 7 min to warm-down. it definitely isn't like him. I did a mix of free, then a bunch of back/breast.


    went out to lunch with a gal at work, we went to Black Bear:
    http://blackbeardiner.com/
    I figured I'd just get a salad, got the Buffalo Chicken salad. well this has got to be the biggest salad I've ever seen. I ate maybe half of it.
    pretty much wrote off going to the gym, but somehow I managed to waddle over....


    went to the 24 Hour Fitness @ Mesa-Riverview:
    Tmill: 17 min, 2 miles, 210 cal
    3 min warmup
    Jump to 6.8 mph
    Gradually increased, Tmill abruptly stopped

    Leg rolling: 5+ min
    Plank w forearms on roller: 2 x 1:30
    Side plank: two rounds of 45 sec right, 45 sec left
    About 10 min of stretching, from legs to neck
    20 sec reg plank
    3 x 10 mountain climbers

    Hoist roc it shoulder press: 3 x 12 x 83

    Hoist roc it seated dip: 3 x 12 x 121

    Hoist roc it biceps curl: 3 x 12 x 77

    Hoist roc it abs: 1 set at 80--
    Straight-15
    Left-10
    Right-10
    Straight-5
    Set 2: repeated at 90

    after that I went in the pool and did an easy 500m

    gym was pretty packed!

    when the treadmill first randomly stopped, I was a bit ticked. but I figured it was a sign, so I just stopped.

    I really need to do more stretching. the gal who does my massage always tells me I should every day. it felt so good to stretch, and felt good after too... I wasn't going to lift at all, but after that I felt like doing some machines, lightly.
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