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Swim Workouts

  1. Tues 08092011 am run & pm swim

    by , August 10th, 2011 at 01:31 AM (aztimm's training blog)
    did my 'old' Tuesday run. hadn't done this for a while...
    AZ Canal, Camelback/32nd St to Arizona Falls Park 8.77 mi 01:18 08:54 pace

    Tried something different, and drove to the 24 Hour Fitness at 32nd St/Camelback today for my run. Ran up to the AZ Canal, then took that over to Arizona Falls Park (near Indian School/56th St). Took a pit stop there, then went back the same route. Had some stomach issues about halfway through and had to walk for a little bit, but otherwise it was a good run. Saw an amazing sunrise over Camelback Mountain before the cloudcover took over. Was definitely warm (low last night around 90) and humid. splits: 8:50, 8:52, 9:00, 8:59, 9:36, 9:00, 8:43, 8:40, 8:20
    Time: 01:18:08
    Distance: 8.77 mi
    Elevation Gain: 55 ft
    Calories: 1,167 C
    Avg Pace: 08:54 min/mi
    Avg Moving Pace: 08:48 min/mi
    http://connect.garmin.com/activity/105310938

    then since I was there anyway, I went inside the gym and jumped in the pool (SCM) for a quick 500m recovery before I showered. The water felt really good on my legs. The first 100m or so my legs felt very heavy, but that gradually went away.



    after work I went over to Mesa-Kino for the 6pm masters swim workout
    we were in the main pool (SCY)
    coach Jack was on deck
    (Laura and Meg were coaching a kids group--looked like 12 year olds--in the warm up pool and tried to get me to join them. sad thing is, I'd bet many of the kids are faster than I am.)

    500 w/u various

    4 rounds of a continuous--
    100 swim
    50 kick

    mini 'sprint' set--
    15 x 50 @ 1:00, done in 3 rounds of--
    5 yards fast/rest recovery
    10 yards fast/rest recovery
    15 yards fast/rest recovery
    20 yards fast/rest recovery
    25 yards fast/rest recovery
    --did rounds 1-2 free, 3 breast (for the fast bits, free on recovery)

    12 x 25 @ coach sendoff (about 45 sec), minimal stroke count (with 6-8 dolphin kicks and stretching out I was around 5-7 strokes)

    400 swim, done 25 free/25 breast

    4 x 75 @ :20 rest, done 25 easy/25 build/25 easy

    200 w/d

    TTL: 3050 yards

    notes--
    I actually really liked that sprint-type set. I'll have to remember it when I'm looking for something different when i swim solo. we were supposed to do the 25 fast with a turn so I didn't get those times. but I did see my time on breast, around 19...
    I got a little chaffing on my thighs from my run this morning, and felt it a bit swimming. I took off my drag suit for when I did breast, and it helped some.
    water was warmer than the indoor 24 Hour pool, but not too horrible.

    Updated August 10th, 2011 at 08:43 AM by aztimm

    Categories
    Swim Workouts , Running
  2. Monday 08082011, AM Swim & PM Gym

    by , August 9th, 2011 at 01:54 AM (aztimm's training blog)
    went up to Mesa-Kino this morning for the team swim workout.
    we were in the main pool (SCY)
    Paul and Laura were both on deck coaching, but I was on Paul's side


    was there quite early, got in a nice long warm-up...

    700 w/u choice/various

    20 x 25--
    5 scull @ :40
    5 drill @ :40
    5 kick @ :40
    5 swim @ :30

    2 x 500 @ 8:00
    --1st swim
    --2nd pull w/buoy + paddles, 75 free/25 stroke

    10 x 50 kick @ 1:00 (used fins + board)

    1000 neg split (13:10)
    (other option was 2 x 400 IM)

    5 x 100 @ 1:30, desc 1-5 (1:20 down to 1:10)

    200 w/d

    TTL: 4400 yards


    notes--
    water was quite warm, 86ish.
    there were 3 of us in the lane doing this, a gal and another guy. the gal got out during the 1000 (when I lapped the guy twice). the guy did the 100s at the end, but didn't really descend.
    this was definitely my kind of set. but in retrospect, I guess it is good to have a fun set once in a while, and maybe Friday wasn't so bad.
    this is the first time I've worn normal fins for months. it felt really good
    I took off my drag suit before the 1000, and definitely felt the difference. that's a decent time for me, especially given the warm water. it was funny, Paul told us to do 2 x 400 IM, then offered the 1000 to one lane (the guys doing the Catalina channel swim), and nearly everyone else did the 1000 too. with my open water coming up, I need to do more long stuff.




    after work I went to the gym and got in the following:
    Tmill: 26 min, 321 cal, 2.82 miles, avg 6.5 mph
    2 min warmup, 3.5 to 4.5
    3 min at 6.5 and 6.6
    2 min at 6.7 thru 7.4
    2 min warmdown
    A nice recovery run

    Leg rolling: 5 mom

    Pullups: 3 x 10

    Step ups (2 ft stool): 3 x 10

    Univ machine seated row: 1 x 15 x 90, 2 x 10 x 135, 1 x 8 x 150
    Univ machine front lat pulldowns: 1 x 15 x 90, 2 x 10 x 135

    Lifefitness biceps curls: 1 x 15 x 70, 1 x 12 x 90, 2 x 10 x 110

    Lifefitness shoulder press: 1 x 12 x 70, 2 x 8 x 90

    Hanging leg raises: 3 x 10

    I was really tired and tempted to skip tonight. but I'm probably skipping on Wed, so wanted to get it done tonight.
    gym was extremely crowded, and warm. I was thoroughly drenched after the treadmill. even after changing my shirt, I was nearly drenched again by the end.
    was really tired too. kinda glad my friend Sean was there, as I trudged through a bit more than I may have. but after those leg raises, I decided to call it quits.



    on Saturday, a shelf and rack in the master closet fell down. evidently the builder decided to just put straight nails in to hold it up, and not even into studs. after cleaning out all the stuff that fell, we fixed it. then I went on a cleaning spree...filled a large bag of clothes to donate, and another large bag of trash. so perhaps there was a silver lining in this happening.

    then today I spent about 3-4 hours purging my office at work of junk too. we're moving at the end of Sep, and I'd rather get rid of stuff rather than move it (won't have as much space at the new site). filled up a whole shred bin and several trash cans. I was finding stuff that I moved from our downtown tower to my office, and some was older than I've been with the company.
    of course this was happening while the a/c at work was on the fritz, and it was quite warm (and humid) today.
    a gal at work helped me. after we finished, she asked how I felt. I said I felt like going home and taking a nap. but still had work to do in the afternoon.
  3. Sunday 08072011, AM run (borked) and PM recovery swim

    by , August 7th, 2011 at 10:15 PM (aztimm's training blog)
    went out for the planned run this morning. here's all the info from dailymile & the garmin site:

    Paseo Trail, Chandler Blvd to Chandler Heights 11.66 mi 01:43 08:48 pace

    Met Carl and we went out along the Consolidated Canal. Took Holly for the first 3.6 miles; wanted to do more with her but she really faded fast. Had a run-in with a pit bull mix in the park at Chandler/Cooper, but thankfully Holly isn't aggressive and we just ran away. After dropping off Holly, Carl and I headed south, all the way down to Chandler Heights. We stopped at Paseo Vista Park, were ok for about a mile after, but then we both really faded. I hung on (barely), stopped at Los Arboles for a drink, but puttered out about 1/2 mile early. Splits: 9:05, 9:11, 8:39, 8:53, 8:13, 8:30, 8:50, 8:57, 8:38, 8:39, 9:05, 9:08 (no sprint finish this time)
    Time: 01:42:47
    Distance: 11.66 mi
    Elevation Gain: 15 ft
    Calories: 1,547 C
    Avg Pace: 08:49 min/mi
    Avg Moving Pace: 08:40 min/mi
    http://connect.garmin.com/activity/104665420

    2 good things about this run--
    1. finishing
    2. knowing that I'll be out of town for the next 2 weekends, where it will hopefully be cooler. running elsewhere is always an adventure.

    Carl summed it up well in his post on dailymile today:

    Oh well, they all can't be good runs!

    (that could be applied for most everything I guess)




    then went over to the 24 Hour Fitness here in Chandler later today, for a mostly recovery swim--

    w/u sets--
    500 swim
    400 pull w/paddles + buoy (75 free/25 back/75 free/25 breast)
    3 x 100 kick w/board, about :15 rest
    200 breast
    100 swim

    my 'set'--
    2 x 200 @ 3:00
    2 x 150 @ 2:15
    2 x 100 @ 1:30
    2 x 050 @ 0:45

    4 x 50 breast @ :55 w/breast fins

    200 pull (same pattern as above)

    200 w/d

    TTL: 3100 yards

    I needed a super-long warm-up just to feel somewhat like a swimmer again. I was going to do my usual 500 swim/then a kick, and decided to just to a 5/4/3/2/1 pattern for ease. didn't really look at the clock too much during it, but for kicks I kinda timed my 200 breast (@ 70%), and it was around 3:30.
    the other stuff started to feel decent, and I almost felt normal by the time I did the 50s breast w/fins.
    tried to follow what I just read in chowmi's blog today about a focus on every 3rd 25. even if I was pulling, kicking, stroke...it really kept me on my toes, and also helped keep track where I was at.



    TTL's for week:

    running: 34 miles
    swimming: 12 miles
    Categories
    Swim Workouts , Running
  4. Friday 08052011, horrible swim but fantastic gym workouts

    by , August 6th, 2011 at 02:05 AM (aztimm's training blog)
    don't know what it is but when I go to bed earlier, I wake up even more tired the next morning. I was really tempted to skip this morning, and in hindsight I wish I had.

    anyway, I went to Mesa-Kino for the team workout.
    we were in the main pool, Paul and Laura were on deck coaching
    water was about 83

    400 w/u

    3 rounds of--
    25 fly
    2 x 25 back
    3 x 25 breast
    4 x 25 free
    --1st round drill @ :40
    --2nd round swim @ :30
    --3rd round kick @ :40

    10 x 50 @ :45

    500 with paddles + buoy, 25 scull/75 swim


    relays--
    600 free relay, team of 3, each of us swam 4 x 50
    easy 50

    450 fly relay, each swam 3 x 50 (I did 25 fly/25 free)
    easy 50

    300 breast relay, each swam 2 x 50
    easy 50

    150 choice relay, each swam 1 x 50 (I did free)

    200 w/d

    TTL: 2900 yards

    notes--
    what a waste. Wed I felt like I didn't get in a warm-up at all. today was an endless warm-up, then just this silliness. I haven't swum a relay at a meet since I did USMS nationals in 2003, and I doubt I'd do one again. would have rathered just done 4 x 400 @ 6:00




    after work, I stopped by the 24 Hour Fitness @ Mesa Riverview and had one of the best workouts ever! here's what I did--

    Tmill: 28 min, 363 cal, 3.20 miles, avg 6.8 mph
    2 min warmup
    3 min at 6.8 and 6.9 mph
    2 min at 7.0 thru 7.8 mph
    2 min warmdown
    (great run, Bohrmian rhapsody played, entertained by rachael maddow, piers Morgan--w Lisa kudrow, and the two towers)

    Ladder drills: 3 rounds. Each round down/back of forward, sideways, and in/out

    Box jumps: 3 x 8

    Decline bench: 1 x 10 x 135, 1 x 4 x 185, 1 x 8 x 155, 1 x 2 x 185 (185 is a pr)

    Standing dumbbell triceps curls: 2 x 10 x 27.5, 1 x 10 x 30

    Dumbbell chest fly: 1 x 12 x 45s, 1 x 10 x 55s, 2 x 9 x 60s

    Triceps rope pulldowns: 1 x 12 x 50, 1 x 10 x 60, 2 x 8 x 70

    Hanging leg raise: 3 x 10 (a new pr)

    Plank w forearms on roller: 2 x 1 min

    Leg rolling: 3 min


    felt FANTASTIC on the treadmill! I think being entertained by all the activities (tv's, my iPhone, plus people watching at gym). I hadn't pushed running speed for months, but today I decided to gun it, and it felt good. 2 min @ 7.8 mph (I think that's about a 7:40 min/mile pace) felt good.
    then Sean and I went over to the decline bench. looked free, we got settled, Sean went to get his towel, then a guy came back from the water fountain. I spotted him, then I did my normal set, Sean did a set, then the other guy did a set. after he finished (he did 8), he told me, "why don't you try this?" there was a 45 and 25 on each side...I figured what the heck. it didn't feel horrible to lift 15# over my body weight, something I'd never done before. my last pb was 175 on a flat bench, about 2 years ago.
    after being all psyched up, the leg raises were a piece of cake, at the end of the set. I'll get to 3 x 15 eventually.



    after all that, I changed and went in the gym pool for a nice recovery 500m. water was nice and cool, and it felt great to work out that lactic acid.
  5. Thurs 08042011: AM Run & PM Gym Swim

    by , August 4th, 2011 at 09:59 PM (aztimm's training blog)
    got out for my planned run this morning. here's what I put on dailymile.com--
    Paseo Trail, Galveston to Los Arboles 7.29 mi 01:04 08:50 pace

    Went out along the Consolidated Canal for my usual run this morning. Took Holly (the dog) with me for the first 5 miles, and she was good and strong throughout. We even made a stop at the park @ Chandler/Cooper, she drank plenty of water. Dropped her off at home, then just ran down to Los Arboles solo, did a loop around there, then back home. It was still a little humid and the trail was pretty muddy from the storms last night. Temp was 80-84 but humid. Splits: 9:13, 9:19, 8:53, 8:40, 8:49, 8:41, 8:36, 7:49.
    Time: 01:04:29
    Distance: 7.29 mi
    Elevation Gain: 7 ft
    Calories: 967 C
    Avg Pace: 08:50 min/mi
    Avg Moving Pace: 08:45 min/mi

    Holly seemed especially bouncy this morning. not necessarily faster, just really bouncing around. We ran on Tuesday, so not sure why. unless something to do with the storms...



    then this afternoon I went over to the 24 Hour Fitness @ Chandler. met up with Carl, and we did some of this together--

    500 w/u
    3 x 100 kick @ :15 rest
    2 x 200 pull @ :10 rest
    100 easy

    5 x 100 breast @ 2:00, around 85%
    100 easy
    6 x 50 breast @ 1:05, desc 1-3, 4-6 (wore my breast fins)
    100 easy

    4 x 25 underwater fly shooters w/fins @ :45

    300 pull, 125 free/25 back/125 free/25 breast

    200 w/d

    then worked on turns a little with Carl....a bunch on the deeper wall and mid-pool

    I hadn't done a real breast set for ages; not that this is the volume I should do, but I guess it is a start. actually felt decent. I was holding about 1:40 on the 100s and certainly wasn't pushing too much. the 50s were almost fun...when I first put on the breast fins, I had that Superman feeling (I can't even remember the last time I had worn them).
    and I was just going to do some pull, then saw my other fins in my bag, so did those shooters...again, don't do enough of these.
    but a calf did cramp while I was doing turns, so that was probably enough fin work for a while.


    does anyone have any suggestions for teaching someone flip turns? Carl asked me to help. back in college, I did the whole WSI stuff, and worked with a couple people, but that was a long time ago. I keep trying to get him to come to team workouts, but so far he hasn't. I know Laura would get him going within 2 workouts.


    oh, here's a couple of articles that may be of interest....

    first on orange juice:
    http://www.foodrenegade.com/secret-i...-orange-juice/

    next on salads:
    http://online.wsj.com/article/SB1000...KEYWORDS=salad

    and finally, a good one on counting calories:
    http://www.stltoday.com/lifestyles/h...e6c6401f7.html
    Categories
    Swim Workouts , Running
  6. Wednesday 08032011, AM Swim--got into it halfway thru

    by , August 3rd, 2011 at 12:45 PM (aztimm's training blog)
    went up to Mesa-Kino for the team workout this morning.
    we were in the main pool, SCY
    Paul and Laura were both on deck coaching, I was on Paul's side, opted for the distance set

    600 w/u

    main set, 5 rounds of:
    2 x 200 @ 3:00
    1 x 400 strong @ 5:45

    200 w/d

    TTL: 4800 yards

    notes--

    water almost felt refreshing at first. there was an aerator in the lane I was in, but Paul turned it off early into the main set.

    I ended up splitting the lane with a gal who also swam last night (tho she was in a different lane last night). 5 of us did this set today on these intervals; 3 in the other lane circling (one guy got out early), then the gal and I in our lane.

    I really felt horrible beginning this set. I'd say I did the 200s on 2:50 for rounds 1-2, and the 400s on 5:35. really felt sloggish, and was tempted to move over or get out.
    then suddenly on round 3, things started to turn around. I did the first 200 on 2:45, the second on 2:40, and the 400 around 5:20.
    by the last round, I hit the 200s on 2:25, and the 400 on 5:05. still off my best (I've done a 400 in workout on 4:50), but given how the set began, I was happy.

    chatted with Laura afterward about this, and she said it just goes to prove how much of a distance swimmer I am. possibly, but I think weights on Monday night contributed, along with my run/swim yesterday. I've done a short night run/morning run combo, but for some reason a night swim/morning swim seems to hit me much worse. and I'd rate last night's swim very low on difficulty, other than warm air/warm water.

    after workout, the gal I split with asked if we always do this much distance in the morning. I said that it really varies, but usually around 3500. we chatted about the dynamics of the workout groups, and she said that she'll try to hit more mornings. she's similar speed to me (other than when I took off at the end of this set), so I'm always for having someone else to push and be pushed by.



    Stopped by the gym, 24 Hour Fitness @ Mesa-Riverview on my way home from work and got in the following--


    Tmill: 26 min, 317 cal, 2.80 miles, avg 6.4 mph
    Started w 2 min warmup, 3.5 to 4.5
    2 min at 6.7, 6.8, 6.9
    1 min at 7.0
    (cramped and walked for about 2 min)
    3 min at 7.0, 7.1, 7.2
    1 min at 7.3, 7.4, 7.5
    2 min warmdown, 4.5 to 3.9

    Step ups forward: 1 x 10, 2 x 10 x 20s (each side)
    Step ups lateral: 2 x 10 x 20s (each side)
    Box jumps: 3 x 8

    Leg rolling: 3-4 min

    Pullups: 3 x 10

    Hammer strength biceps curls: 1 x 12 x 70, 1 x 10 x 80, 2 x 10 x 90

    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 10 x 160, 1 x 8 x 180

    Startrak rear delt: 1 x 12 x 60, 1 x 10 x 75, 1 x 10 x 90, 2 x 10 x 105

    Hoist roc it biceps curls: 1 x 12 x 77, 1 x 10 x 88, 1 x 8 x 97

    Hanging leg raises: 2 x 9, 1 x 10

    Life fitness abdominal: 1 x 20 x 90, 2 x 15 x 110

    Plank w forearms on green Swiss ball: 2 x 1 min


    it was my right stomach that cramped while running. don't remember that happening for a long time. I took my inhaler, that usually does the trick. but today, it wasn't enough. I trudged on, and figured if it was still bad when I got to 10 min, I'd slow...and that's what I did.
    gym was pretty busy, and I ran into both Lindsey (from swimming), and the guy who swam in the lane next to me last night.
    really felt pretty good...was going to skip my leg raises, but knew I'd regret it, and even did 10 on the last round.

    Updated August 4th, 2011 at 01:44 AM by aztimm

    Categories
    Swim Workouts
  7. Tuesday 08022011, AM Run & PM Swim

    by , August 3rd, 2011 at 01:25 AM (aztimm's training blog)
    went out for my run as expected this morning. Here's what I posted over on dailymile.com--

    Paseo trail, Galeston to Los Arboles 7.07 mi 01:03 08:53 pace

    Went out on the Consolidated Canal for mostly another recovery run. Took Holly (the dog) with me for the first 4.5 miles, and she was pretty good (if only other people walking with dogs would keep them close). Dropped her off, then went out and went down to Los Arboles park, a loop around there and back. Legs still a little sore/tight from Sunday's run, but feeling a little better. Splits: 9:14, 9:17, 8:58, 8:56, 9:02, 8:41, 8:13, 7:16.
    Time: 01:02:57
    Distance: 7.07 mi
    Elevation Gain: 11 ft
    Calories: 938 C
    Avg Pace: 08:53 min/mi
    Avg Moving Pace: 08:46 min/mi
    http://connect.garmin.com/activity/103585101

    still feeling rather creeky after that run on Sunday.
    but I think I'll be better for Thursday.



    after work I stopped by Mesa-Kino for the team workout.
    we were in the main pool (north side, with the bulkhead as a wall)
    a coach I hadn't seen before was on deck, I think his name was Jack

    500 w/u

    8 x 75 @ :15 rest, 50 free/25 stroke (did breast)

    7 x 75 @ :30 rest, easy 50/fast 25

    25 easy

    300 swim with at least half of it breast (did 50 free/50 breast)

    6 x 50 @ 1:00, breathe every 3, focus on entry

    100 easy

    10 x 50 kick @ 1:05, 25 easy/25 fast

    200 w/d

    TTL: 3050 yards


    hmm, not much to really say about this swim. going in the evening does make me appreciate that I usually swim mornings. something about the morning group...a bit more dedicated, most people get in a longer warm-up, stay to the end, etc. I really like Paul and Laura coaching too.
    water was a little warm (84ish), and air was 111F
    I split a lane with a gal, have no idea who she was, and we hardly saw each other, I more went with the guys in the next lane, one was a visitor from Chicago, the other was a guy who I've swum with at noon last year.
    chatted with a triathlete before I dove in, he was asking me how my running was going. I told him that a fall marathon sounds good, until you have to train for it in the AZ summer.
    Categories
    Swim Workouts , Running
  8. Monday 08012011, AM Swim & PM Gym

    by , August 2nd, 2011 at 02:03 AM (aztimm's training blog)
    woke up a bit sore this morning. nothing serious or major, just an all-over soreness.
    trudged through and went up to Mesa-Kino for the team swim workout
    we were in the main pool (SCY)
    Paul and Laura were both on deck coaching, I was on Paul's side

    400 w/u

    6 x 150 @ 2:30--
    1st cruise
    2-3-4, focus on 1st-2nd-3rd 50
    5th-fast
    6th-cruise

    6 x 50 kick @ 1:00

    6 x 300 pull (paddles + buoy) @ 4:15
    (we goofed and did an extra 50 on 2)

    12 x 25 @ :30
    3 rounds of IMO, drill/swim/kick

    200 w/d

    TTL: 4000 yards

    notes--
    water was warm, but has been worse. I'd guess around 83
    we had a decent sized group, but most of the people who did the meet in Tucson seemed to be absent. I had my own lane, a rarity here.
    there were 3 of us who did this set on these intervals.
    the 150s on 2:30 seemed almost luxurious; I usually do them on 2:15, and I was really able to focus with the extra rest. my fast was in the low 1:50s (I've been close to 1:45 in the past)
    really got into the 300s pull. people who had them, also used snorkels. the guy in the next lane and I were both trying to beat the other, we were around 3:45 for the 300s (and 4:15ish for the 350s we did by mistake)



    After work, I stopped by the 24 Hour Fitness @ Riverview and got in the following--

    Tmill: 21 min, 253 cal, 2.23 miles, avg 6.3 mph
    2 min warmup, 3.6 to 4.5 mph
    3 min at each 6.6 to 7.0 mph
    1 min at 7.1 and 7.2 mph
    2 min warmdown, 4.5 to 3.9 mph

    Incline bench: 1 x 12 x 95, 2 x 10 x 135, 1 x 7 x 155

    Hoist roc it seated dip: 1 x 12 x 137, 1 x 12 x 165, 2 x 10 x 195http://forums.usms.org/member.php?u=82

    Freemotion dual cable cross chest fly: 1 x 15 x 50, 1 x 12 x 70, 1 x 10 x 80, 1 x 8 x 90

    Hammer strength shoulder press: 1 x 12 x 90, 2 x 10 x 110, 1 x 8 x 140

    Hanging leg raise: 3 x 9

    Hammer strength abs crunch: 1 x 25 x 70, 1 x 20 x 90, 1 x 15 x 100

    Plank w forearms on roller: 2 x 1 min

    Leg rolling: 3 min

    notes--
    goal of treadmill was just recovery, stretch out. I was a little tight from my run yesterday, but that went away in the first 5 min.
    after my 2nd set of hanging leg raises, I jumped down and almost right into Lindsey. didn't realize she was there. then of course she had to show off, doing near flips up on the bars. she said she's done them, but she prefers pullups. anyway, we chatted a little, she told me how she liked the meet and had a great tiem...then I had to do my 3rd round.
    anyway, those hanging leg raises seem to be getting just a touch easier. saw a guy doing them with those wrap things, and that almost seems like cheating.
  9. Sunday 07312011, Run @ S Mountain Park, recovery swim

    by , July 31st, 2011 at 10:33 PM (aztimm's training blog)
    met my friend Carl and he drove out to Phoenix South Mountain Park for our planned run this morning. Quite a difference than the usual 1-2 min jaunt to the canal, but definitely worth it.
    Here's what I wrote on dailymile.com:

    PHX South Mountain: San Juan Rd 11.87 mi 01:43 08:37 pace

    Carl C met me at 5am and we drove over to PHX South Mountain Park for a different run this morning. It was still overcast and very humid from the storms yesterday, but the temp was in the mid-80s, not too horrible. I hadn't run hills since I was back in PA in May, and really felt it on the first 2 miles. After the turnoff for TV Tower (I wanted some hills, but not crazy hills), San Juan Rd was nice, no cars, just some bikes here and there...and some nice rolling hills. The last mile to the end is a bit of a challenge. We stopped at the end for a while...then headed back. The road back seemed worse than out. At least it stayed cloudy, even at 6:30-7am it was warm, and would have been horrible with sun. Had a few stomach issues and had to stop a few times on the way back, so the last 3 miles were solo. Splits: 8:40, 9:15, 7:59, 7:58, 8:04, 8:44, 8:25, 9:01, 9:16, 9:18, 8:38, 8:14.
    Time: 01:42:35
    Distance: 11.87 mi
    Elevation Gain: 823 ft
    Calories: 1,589 C
    Avg Pace: 08:38 min/mi
    Avg Moving Pace: 08:32 min/mi
    http://connect.garmin.com/activity/103061522

    this was definitely my most challenging run since I did the half on May 1, and I'd actually rate it on a similar level as Lost Dutchman. only this was much shorter.

    one interesting tidbit, evidently Carl is into cars. he showed up to pick me up in a Nissan Skyline (like the top row, 4th across on that link). I was still tired (at 5am) that when I saw him on the passenger side I thought someone else must be driving, and I'd have to climb in the back. Only he was on the driver's side...which is on the right (a made-for-Japan model).
    after the run, as we were leaving S Mountain Park, there were 2 guys on motorcycles just ahead of us. somehow they must have stopped...we ran into them at a light a few miles later, they were eyeing up the car. of course when the light turned green, Carl had to show them (and me) what his turbo could do--and thankfully traffic was light and there weren't any cops around. I told him if he had done it earlier, I probably wouldn't have held down all the water I chugged after the run.




    anyway, after mostly just lounging around all day, I went over to the Chandler 24 Hour Fitness for what was mostly a recovery swim:

    500 w/u
    2 x 100 kick @ :15 rest

    3 x 200 @ 3:00
    100 easy kick
    4 x 150 @ 2:15
    100 easy kick
    5 x 100 @ 1:30
    100 easy kick
    6 x 50 @ :45

    200 pull, 75 free/25 breast

    200 w/d

    TTL: 3400 yards

    pool was pretty busy most of the time. I started out in the open area, next to the laneline, but eventually got to move over to a real lane on my 150s.
    there was a guy there, not particularly fast, but doing lots of fly, causing quite a bit of turbulence in the pool. my 100s easy kick were quite challenging because of that.
    water felt ok, not as cold as I'd like, and still a little cloudy, though not as bad as Thursday.



    I was playing around with dailymile earlier, and separated out just my swimming and running for the past 26 weeks. off the top of my head, I'd say I was running too much, especially early this year, with not enough recovery after the marathon (which was in week 8. my goal now is to gently up my mileage to 40-45 for my big week, a nice 3 week taper, then the marathon in Oct. then a gradual re-buildup for the next marathon in Jan, possibly doing the half in Dec.
    my swimming kind of surprised me. I started back with the team in week 24, and have kept my mileage at 11+ per week (the graph doesn't include today's swim above).
    oh, and dailymile does weeks as Mon-Sun, have no idea why, that's just the way they do it.
    Categories
    Swim Workouts , Running
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  10. Friday 07292011, AM Swim & PM Gym

    by , July 30th, 2011 at 02:06 AM (aztimm's training blog)
    went to Mesa-Kino for the masters swim workout this morning.
    we were in the main pool, SCY
    Paul was on deck coaching

    500 w/u

    main set, 6 rounds of:
    200-150-100-50
    @ 1:40/100, 1:35/100, 1:30/100, 1:25/100, 1:20/100
    took an extra 30 sec, put on paddles
    @ 1:15/100

    around 2:00 rest

    500 for time (6:27)

    200 w/d

    TTL: 4200 yards

    water was warmer than gym pool, but cooler than it was on Mon-Tues. I'd guess 83/84. And one of the aerators was in the next lane, gave me a nice cool shower periodically.
    the set wasn't bad...pretty easy until the 1:25, then i had to start working. I took off my drag suit after the 200 of the 1:30 set (my last really long break)
    the 1:15 was bearable with paddles + buoy; I did the 200 @ 2:26, the 100 @ 1:12.
    I'll have to look back over my 500 times, I think I've done 6:20ish in workout under good conditions (and not having swum 3500 already)

    just updated my FLOG, and I swam 51.88 miles in July, which I think is a record. I may do 2000ish on Sunday, so I could hit 52 I guess.



    after work I stopped by the Mesa-River 24 Hour fitness and got in the following:

    Tmill: 24 min, 296 cal, 2.60 miles, avg 6.5 mph
    My 3/1 set --
    2 min warmup then
    3 min at 6.5/1 min at 7.5
    6.6/7.6
    6.7/7.7
    6.8/7.8
    6.9/7.9
    2 min warmdown
    (the 3 min seemed to get shorter, the 1 min longer)

    Pullups: 3 x 10

    Biceps preacher curls: 1 x 12 x 85, 2 x 10 x 90, 2 x 8 x 100

    Precor rear delt: 1 x 15 x 50, 1 x 12 x 75, 2 x 10 x 90, 1 x 8 x 105

    Lifefitness lat raise: 1 x 12 x 50, 2 x 10 x 65, 1 x 8 x 80

    Standing biceps hammer curls: 1 x 12 x 37.5s, 2 x 10 x 42.5s, 1 x 8 x 47.5s (a new record)

    Hammer strength high row: 1 x 15 x 90, 2 x 12 x 140, 2 x 8 x 190

    Hanging leg raises: 3 x 9

    Lifefitness abdominal: 1 x 25 x 90, 1 x 20 x 110, 1 x 15 x 130

    Plank w forearms on roller: 2 x 1 min

    Leg rolling: 3 min

    notes--
    I was just commenting yesterday how my running was mostly just logging miles, so I thought I'd do this with a purpose. hadn't done one of these for a long time. the 7.9mph didn't feel too bad, but like I put above, it seemed to last more than a minute (and the 3 min at 6.9 went by way too fast)
    hadn't done pullups for at least a week, and they felt pretty good.
    everything else felt good...those hammer curls especially good. I don't try to be difficult...the 35/40/45 were all gone, so I just used the others. 47.5 in one arm sounded tough, but wasn't that bad.
    I should have increased my leg raises, but after pullups those were pretty tough.

    I was planning to go in the pool for an easy 500m recovery. was all in my suit on deck, putting on my goggles, when the band snapped. of course I only had that pair in the gym with me, and since I wear contacts I can't go without. oh well, no biggie.



    looking forward to hitting San Juan Trail @ South Mountain Park for my long Sunday run. I will not be looking forward to leaving the house at 5am, but such is life running outside in the desert in the summer.



    so someone asked me what events I have planned, here's what's on my agenda, both set and tentative:

    NYC Governors Island Swim (registered)
    http://www.nycswim.org/Event/Event.aspx?Event_ID=2108

    Steamtown Marathon (registered)
    http://www.steamtownmarathon.com/

    Ron Johnson Invitational SCM swim meet (tentative)
    http://azlmsc.org/eventFlyers/2011/RonJohnson2011.pdf

    Tempe/Soma Half Ironman Relay (swim leg) (not yet registered but very likely)
    http://www.redrockco.com/events/even...2B46FBE6E218B1

    Scottsdale/Fiesta Bowl Half Marathon (very likely if I'm in town)
    http://www.raceplaceevents.com/event.php?event=401003

    Disneyworld Marathon (registered)
    http://espnwwos.disney.go.com/events...S|b|7270824151


    I've toyed with the idea of doing the Coney Island 10k (or just 5k) the day after Governors Island, but at this point I think I'm passing. Supposed to meet a friend who lives in NYC who's going to take me on a running tour of Manhattan (my peak running for Steamtown will take place then).
    I haven't done a SCM meet since I think 2000 or 2001. I guess it depends how much SCM training I do, and how the schedule looks -v- the swim of the half Ironman. I'll be in Boston over the weekend of the Mesa SCM meet. There's a rumor that the Phoenix Swim Club will also host a SCM masters meet, so that could be an option.
    I registered for Steamtown 2 years ago, then very badly sprained my ankle 2 months prior. They rolled my entry to last year, but I just didn't train for it, and took a London vacation, got it rolled over again. Right now I just want to do it and get it over with. It is tough training for a fall marathon here in the Phoenix area though, and I'm not sure I'd do it again (although I would like to do the Marine Corps/DC marathon some year).
    I did Fiesta Bowl last year, it was my first half, and I really liked it. Depending how my training is going, and how seriously I take Disneyworld it may make a good mid-point race.
    Right now, I'm mostly planning to just have fun at Disneyworld. It starts at like 4am, but you do get to go through the parks, see the characters, and of course get a Mickey medal I'm not stupid enough to do the Goofy challenge though, but I know a couple people who are doing it. (and I've heard the new Harry Potter thing at Universal is pretty good)

    Updated July 30th, 2011 at 02:14 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Running , Planning
  11. Thurs 07282011, AM Run & PM gym swim

    by , July 28th, 2011 at 11:10 PM (aztimm's training blog)
    got out for a nice little run this morning. I'm still not really running with much of a purpose, just logging miles, but I guess I should probably start.

    anyway, here's what I posted on dailymile.com:
    Paseo Trail, Galveston to Los Arboles 7.04 mi 01:02 08:51 pace

    Got out for a nice little run along the Consolidated Canal. Took Holly (the dog) with me for the first 4.8 miles...she always goes out with a bound, then slows down, speeds up once we turn around to head home. Dropped her off at home then went back out to the trail and did just over 2 more miles on my own. Felt pretty good, warm temps but air felt dry, and there was a very slight breeze. Splits: 9:08, 9:25, 8:49, 8:37, 8:55, 8:47, 8:23, 7:38.
    Time: 01:02:28
    Distance: 7.04 mi
    Elevation Gain: 8 ft
    Calories: 940 C
    Avg Pace: 08:52 min/mi
    Avg Moving Pace: 08:46 min/mi
    http://connect.garmin.com/activity/102327192

    that makes about 14 miles for the week for Holly, Sun-Tues-Thurs (a little more for me).



    late in the afternoon I met my tri friend Carl at the Chandler 24 Hour Fitness to swim. he had just done a 10k on the treadmill...

    500 w/u
    2 x 100 kick @ :15 rest

    4 x 200 @ 3:00
    100 easy kick

    6 x 100 @ 1:30
    100 easy

    400 pull

    50 FAST
    150 easy

    50 FAST
    250 w/d

    TTL: 3200 yards

    notes--
    it was pretty busy the whole time we were there. we got the last 2 spots in the open area, then Carl moved over to the wall lane.
    the water was very cloudy, and I think they had just shocked it or something...could feel it breathing.
    but the water was a nice cool temp, I'd guess 80 to 82. felt really good on my legs.
    Carl had already done a 150 when I started my first 200, and he did 150s for that. then when I did 100s he did 75. just have to think of multiples of those when planning sets that we both can do and we're set



    somehow I forgot to bring a towel. of course I noticed this after I got back in the locker room... I still showered, then tried to get the hand dryer to dry me off as much as it could. I was a little chilly walking through the gym on the way out, but that didn't last at all when I got back outside. and of course this was the day when I wanted to stop by the Wal-Mart next door (I usually despise going there)...always feels like I'm contributing to a People of Wal-Mart pic (the last time I did this was after a long treadmill run and I forgot shorts to change into so had to wear my running shorts).
    anyway, I did get Holly some yogurt since she's been so good with running this week. hadn't given her any for months, so she ate it right up.
    Categories
    Swim Workouts , Running
  12. Wednesday 07272011, another warm swim

    by , July 28th, 2011 at 12:23 AM (aztimm's training blog)
    went up to Kino for another swim workout with the team. Paul was again on deck coaching (still with the boot).
    We were in the main pool (SCY).

    200 w/u

    3 x 200 @ 3:00
    9 x 100...
    3 @ 1:40
    3 @ 1:30
    3 @ 1:20

    4 x 50 easy kick @ :15 rest

    4 x 100 @ 1:30
    9 x 50...
    3 @ :50
    3 @ :45
    3 @ :40

    100 easy (while waiting for Paul)
    4 x 50 easy kick

    200 w/d

    we ran out of time for the last set, 5 x 50s then 9 x 25s. just as well
    the water was still warm, though not like last night. I think Paul said 84F, which is still a bit toasty. someone will have to remind me of this in 2 months, when I'm complaining about cold water
    there are more and more people coming to the non-taper group suddenly. I felt like an outcast for the first few days, but now the taper group is hardly doing anything (meet on Sat-Sun), that those who really aren't doing the meet want nothing to do with that workout, or lack thereof.
    there was just my lane of 2 who did this set, and it wasn't overly challenging. yea, 100s @ 1:20 are pushing a little for me, especially in warm water. but I find 50s @ :40 more of a challenge. must be the distance person in me.



    I had my gym stuff with me, but just wasn't into it, so headed toward home. got gas, a car wash (an almost guarantee it will storm the next time my car is out), and actually contemplated going for a shake-out run outside. instead I relaxed a bit, sat near the pool and soaked my feet/legs, played outside with Holly a bit... since I rarely do this, it is nice to just relax once in a while.



    I've shared with a couple people here/there...but over the last month or so I began doing some family tree/ancestry research. I joined ancestry.com (a bit pricey). I put in all my grandparents' names, and got hints for my Mom's parents immediately. have a cousin who's done some research, so I linked up with that (it isn't as easy as they show on tv, you have to verify and add each person/piece of info individually), and then found some 2nd and 3rd cousins who've also done some research. I can track most of my Mom's family back about 2-300 years.
    so far I've found one branch on my Mom's side who, about 150 years ago, were in the Prussian nobility (and had a seat in the House of Lords), had a castle in modern-day Poland, but the father didn't leave anything to the kids. the castle is actually still there, and used as a B&B now (and of course I want to see it now).
    Since my Mother is Polish, with very unique names, this is all very easy.
    My Father's side, on the other hand, has been a challenge. He was Irish, very very common names (that I know so far), and no close relatives doing research. On my next trip to PA I'm going to see my aunt (his sister) and hope to get as much info from her that I can.
    Categories
    Swim Workouts
  13. Tuesday 07262011, AM Run & PM (warm) swim

    by , July 27th, 2011 at 01:35 AM (aztimm's training blog)
    got out for my scheduled run this morning, here's what I wrote on dailymile.com:
    Paseo Trail, Galveston to Los Arboles 6.64 mi 00:58 08:41 pace

    Went out for a nice run along the Consolidated Canal. Took Holly with me for the first 4.6 miles, we went up past Chandler Blvd and took the new footbridge near Galveston, back the other side. After dropping her off, I felt like just a little more, so ran solo down to Los Arboles park, turned around and back. Most of the humidity from storms over the past few days was gone. Temp not too bad, and a few clouds blocking the sun (after it came up). Splits: 8:51, 9:15, 8:34, 8:29, 9:13, 8:22, 7:43.
    Time: 00:57:43
    Distance: 6.64 mi
    Elevation Gain: 6 ft
    Calories: 878 C
    Avg Pace: 08:41 min/mi
    Avg Moving Pace: 08:38 min/mi
    http://connect.garmin.com/activity/101879698

    in reality, this was a little slower than my run on Sunday, which was over 3 miles longer. I'm blaming Holly for most of that There were a couple points today when she just randomly stopped. I stopped, pet her...then we'd get going again. But she did that several times over the 4.6 miles.

    surprisingly, the traffic to work was worst closer to home, then as I got out of Chandler it broke up. I think that is because our schools started back yesterday. they do the year-round program, with just a short summer break.



    on the way home from work, I stopped by Mesa-Kino for the 6pm team workout.
    we were in the main pool (SCY)
    Paul was on deck coaching, sporting his boot (he fractured his foot last week)

    400 w/u choice

    4 x 25 fly @ :30
    4 x 50 back @ 1:00
    4 x 75 breast @ 1:30
    4 x 100 free @ 1:30

    8 x 50 kick, IM order x 2
    did fly/breast/free @ 1:00, back @ 1:10

    4 x 200....
    #1 & 3 free @ 3:00
    #2 IM @ 3:30
    #4 stroke (breast), did around 3:12

    12 x 25 power kick @ :40

    200 w/d

    TTL: 3100 yards

    notes--
    water was very warm, I'd guess 87F+. air was around 106, so it didn't help to get out either, like in the morning
    I really debated between going here, to ASU, or just to a gym pool. it didn't seem like ASU was much cooler last week, but the gym pools are usually cooler. just didn't feel like a solo swim though.
    this wasn't so bad. small group, maybe 15 or so people, I had my own lane. Paul was mostly sympathetic to the warm water and made adjustments


    the guy I ran with Sunday sent me this link:
    http://gizmodo.com/5824870/finis-swi...michael-phelps
    actually looks pretty cool, kinda seems like a Garmin-type device for swimming.

    Updated July 27th, 2011 at 01:55 AM by aztimm

    Categories
    Swim Workouts , Running
  14. Monday 07252011, AM Swim & PM Gym

    by , July 26th, 2011 at 02:01 AM (aztimm's training blog)
    so much for, "a very slight chance," of storms last night. I slept through it all, but it was very wet and steamy when I went outside this morning. was glad I wasn't running today.

    went up to Mesa-Kino for the team swim workout. it looks like the taper group is getting more serious about the taper for the meet this weekend, and we're getting some stragglers in the non-taper group.
    we were in the main pool, SCY
    Laura was on deck, again solo

    300 w/u

    main 1:
    3 x 100 @ 1:30
    3 x 100 @ 1:25
    3 x 100 @ 1:20
    1 x 100 FAST

    interlude: 1000 pull, neg split. for the first 500 I did 75 free/25 back.

    main 2 (repeat main 1):
    3 x 100 @ 1:30
    3 x 100 @ 1:25
    3 x 100 @ 1:20
    1 x 100 FAST

    100 easy
    400 IM kick

    200 w/d

    TTL: 4000 yards

    water was definitely still warm, 85+. really felt it.
    after Laura gave the set, some people were trying to explain Paul's Monday long-casual set strategy, but she wasn't interested. I was more just go with the flow.
    I took off my drag suit for the 2nd set, and felt it a little. as I got out to grab a board for the kick set, I was putting my drag suit back on, and of course Laura had to comment something like, "I know ithe water is warm, but you don't have to take off your suit."
    Laura did give me one pointer...she wants me to work on a nice backstroke this week. she said my free is very flat, and if I rotate a little more that it will be easier...and backstroke would be a good way to practice.
    there were only 3 of us who did the set on these intervals..and the other 2 sat out some bits. I held around 1:13 for the 1:20 interval, and around 1:10 on the FAST.



    after work I stopped by the 24 Hour Fitness at Mesa Riverview and did the following:

    Tmill: 22 min, 275 cal, 2.43 miles, avg 6.6 mph
    2 min warmup, 3.5 to 4.5 mph
    Go to 6.7 mph, increase .1 mph per min to 5 min/7mph
    Hold 7.1 to 7.4 mph for 3 min each
    2 min warmdown, 4.5 to 3.8 mph

    Leg rolling: ~4 min
    Plank w forearms on roller: 2 x 1 min

    Step ups forward: 2 x 10
    Step ups lateral: 2 x 10
    Box jumps: 2 x 8

    Hanging leg raises: 3 x 8

    Bench: 1 x 12 x 95, 2 x 10 x 135, 1 x 8 x 145, 1 x 5 x 155

    Decline Triceps skull crushers: 3 x 12 x 65 + 6

    Decline dumbbell pec fly: 1 x 12 x 47.5, 2 x 10 x 55, 1 x 8 x 60

    got there a little earlier than usual, rather than jump into my normal weights early, I did some of my PT leg stuff that I've been slacking on. 2 x 8 box jumps seemed easy...but those are deceiving. and with running in the morning, a small start is better.
    again, still liking those hanging leg raises. still felt good with 3 x 8, so I'll probably bump up to 9 or even 10 the next time.
    felt pretty good on the rest of weights too.
    picked up some new gloves over the weekend, and they made a HUGE difference. my old ones were falling apart (stitching coming out), and I'm sure any padding benefit was minimal.
  15. Sunday 07242011...great run & recovery swim

    by , July 24th, 2011 at 11:22 PM (aztimm's training blog)
    Got out this morning for what was one of my best runs in months, despite some warm temps and humidity. Armed with my new Garmin Forerunner, I tackled nearly a 10 mile planned run--and won!

    here's what I wrote on dailymile:
    Paseo Trail, Cooper Rd to Paseo Vista Park 9.9 mi 01:25 08:38 pace

    One of my furthest, fastest, and really best feeling runs in months. Started early, took Holly (the dog) out for the first 3.12 miles. Met up with Carl C about 1/4 mile in, and ran with him for most of the remainder. The part with Holly was a little slow (9 min/mile pace), after dropping her off we picked things up a bit (around 8:40 pace). For the last mile before Paseo Vista, a guy passed us, and Carl took the bait and ran with him for a bit. There was a nice little breeze...nothing major, but in 90F, you have to appreciate every edge you can. Felt pretty good, even to the very end. Splits: 9:06, 9:03, 8:56, 8:47, 8:31, 8:31, 8:32, 8:22, 8:28, 7:13.
    This was supposed to be Carl's, "conversational pace," run, which meant he was very chatty. I was mostly going for mere survival. Along with a bunch of chatty stuff, he asked if I'd be up for a run @ South Mountain/San Juan Trail next Sunday...I told him it depended on how I did on today's run. I think I'll go for it.
    He also asked if I'd be interested in doing the swim leg of a relay half Ironman; again, a 1.2 mile swim sounds pretty good to me. He said, "so you can do that in about 30 minutes?" I guess it all depends on water conditions, crowd, etc, but that should be doable (I'd secretly try for closer to 25). It isn't until October, about 3 weeks after my marathon, so should give me another milestone to shoot for this fall.


    had an extremely busy day....out to breakfast, went to Road Runner Sports (got a new pair of trail runners!), Costco, then got home and gave the dog and the 2 new cats baths (giving a cat a bath is not a fun experience), I ended up going to the gym around 4pm for a recover swim.

    kinda perused the blogs, but wasn't finding anything I liked. then went in the 'workouts' forum, and found this one that I modified:
    [ame="http://forums.usms.org/showthread.php?t=19203"]U.S. Masters Swimming Discussion Forums[/ame]
    (the Mon Distance/Free Pace, minus sprints)

    400 w/u

    8 x 50 @ :5-8 sec rest,
    --odds 25 scull/25 free
    --evens 25 breast/25 free

    main set, 2 rounds of:
    1 x 200 pull (buoy + paddles) @ 3:00
    4 x 50 @ :50
    8 x 25 @ :25

    I threw an easy 100 kick between the rounds

    100 easy

    50 fast free for time (but I kept on the drag suit...31)

    200 w/d

    TTL: 2450 yards

    notes--
    was going to keep the 300/6 x 50 w/u portion, but as I was swimming, I felt I needed more warming up. then since I did 400, I figured I didn't need to scull as much and mixed in some breast.
    I really liked that main set. I did the 200 pulls at 2:30, held around 37 on the 50s, and 16 or so on the 25s. Mostly kept to the pacing instructions.
    Although I wasn't interested in the sprint part of the workout given, I decided I wanted a mini-sprint...so did that 50.
    Generally a nice little set....a recovery with a twist.

    Updated July 25th, 2011 at 09:20 AM by aztimm

    Categories
    Swim Workouts , Running
  16. Friday 07222011, a rude awakening

    by , July 23rd, 2011 at 02:09 AM (aztimm's training blog)
    it seems that when I sleep more at night I'm even more tired in the morning. went to bed around 8:30 last night and felt much more tired than usual when I woke up this morning.
    I was very groggy when I went in the kitchen, turned on the light, turned on the patio light, unlocked the door to let Holly outside. but I forgot to turn off the house alarm system...that grogginess went away very quickly after that noise!

    then went up to Kino for the AM swim workout with the team. we were in the main pool, SCY, and Laura was on deck solo (evidently Paul was at Skyline and not happy).

    water was quite warm, I'd guess 85+

    600 w/u

    400, done 100 free/100 non free (did the non 25 br/25 back)

    4 x 100 pull @ 1:30 w/buoy + paddles (the interval felt luxurious -v- my 1:20 last night)

    6 x 50 kick @ 1:10, desc 1-3, 4-6

    3 x 500 @ 7:00, desc 1-3 (6:52, 6:47, 6:38)

    100 easy (and I got out to try to cool off under a deck shower)

    8 x 50 @ 1:10, 25 underwater/25 over, 25 over/25 underwater

    200 w/d (as much as I could w/d)

    notes--
    water was quite warm, especially compared with the gym pool last night. this is the time of year when I'll sacrifice on pool quality for comfortable water
    the 500s were brutal, no eaasy way to describe them. I think under normal circumstances, I can pull my fastest time today for an easy, relaxed 500. tried to just hang on. I did take off my drag suit before the 3rd...had a limited impact on the next
    we were all together as one group, but the taper people were on one half, and obviously they didn't do the 500s.
    there was quite a speedy visitor in the lane next to me, he did his fast 500 on 5:15




    after work, I went over to the 24 Hour Fitness @ Mesa Riverview and got in teh following set--

    Tmill: 21 min, 259 cal, 2.29 miles, avg 6.5 mph
    Started w 2 min warmup 3.5 to 4.5
    Then jumped to 6.7 mph, increased .1 mph per 2 min
    At 16-17-18 increased every min, max of 7.6 mph
    2 min warmdown 4.5 to 3.8

    Leg rolling: 3-4 min

    Step ups forward: 1 x 10, 2 x 10 x 25s each side
    Step ups lateral: 1 x 10 each side

    Biceps preacher curls: 1 x 12 x 85, 2 x 10 x 90, 1 x 8 x 100

    Univ machine seated row: 1 x 15 x 90, 2 x 10 x 135, 1 x 8 x 150

    Univ machine front lat pulldowns: 1 x 15 x 90, 2 x 12 x 135, 1 x 8 x 150

    Hanging leg raises: 3 x 8

    Hammer strength abs crunch: 1 x 20 x 60, 2 x 15 x 80

    Plank w forearms on green Swiss ball: 2 x 1 min

    then went in the pool (SCM) and did a 500m swim...kind of recovery, shake out some lactic acid, kind of built, then the last 100 easy.
    oh, and the water temp was nice and cool (indoor pool)

    notes--
    my run felt surprisingly nice and smooth. fastest I've gone since my recent bit of injuries
    this is now a new PR for preacher curls. I was just going to do 95, but someone was using it. so I bit the bullet and grabbed the 100...and it really wasn't bad.
    I'm now on this quest to increase my hanging (from pullup bars) leg raises. was rather surprised when I did 8 on the first round, thought I'd try to keep it. maybe next week I'll try 9 or 10.



    my new Garmin forerunner arrived today. It is charging right now. hoping to get it all setup tomorrow for my run on Sunday.
  17. Thurs 07212011, run & swim

    by , July 21st, 2011 at 10:58 PM (aztimm's training blog)
    although I was working from home today, I still woke up somewhat early (slept in a whopping 15 min) to get out to run before it got crazy hot. I think that point passed months ago though

    here's my morning run info, from dailymile.com--
    Paseo Trail, 202 to Galveston 6.17 mi 01:00 09:43 pace

    Got out for a short run along the consolidated canal this morning. Took Holly with me, she did 5.25 miles. Again my Garmin said 100%, but it died after about a mile, guess time to get a new one. Thankfully I used mapmyrun also, just in case.
    Was warm out, I don't know my exact pace, but I'm sure it was slow.
    I did order a new Garmin, received confirmation that it shipped, and should probably get it tomorrow. I guess 2 years isn't too horrible. I opted for the same model rather than upgrade. the latest & greatest is over 2x what mine is.



    made it over to the gym pool late this afternoon. just the gym that's 2 miles away...the pool is just ok. 25 yards, lanelines that are on the verge of breaking, poor lane markings. but the water was a decent temperature.
    it was a little busy too...
    my friend Carl was there, he had already done 1850 by the time I showed up

    500 w/u
    2 x 100 kick @ :15 rest

    main--
    5 x 200 @ 3:00
    100 easy kick
    5 x 150 @ 2:15
    100 easy kick
    5 x 100 @ 1:30
    100 easy kick
    5 x 50 @ :45
    100 easy kick

    5 x 100 pull (buoy + paddles) @ 1:20

    200 w/d

    TTL: 4300 yards (whoa, didn't seem like that much)

    notes--
    timing worked out well. Carl gave me his lane (the end lane, but still its own solo lane). then as I was finishing my 2nd 100 kick, the lane next to me opened, and he jumped over. he joined me, doing 3 x 150 @ 3:00 (mind you this was at the tail end of his set). although we're different speeds, a nice thing about swimming is you always meet at the wall
    around the time Carl was finishing and left, a fast guy got there and went in the other wall lane. I've seen him before and we've chatted. he's a bit faster than I am. always nice to have some motivation...although I think he only did around 2000.
    somewhere on my 200s, a woman suddenly jumped in the lane with me. I don't mind sharing--but just wait until I'm at the wall and let me know. it kind of took me by surprise. she moved over after another lane opened.
    then when I was on the 50s, a rather large fellow went in the next lane and had fins on. he wasn't super fast, but he had quite a wake. I felt like driftwood...especially on my last easy kick.
    I think this is my 2nd longest swim in this pool, the longest was around 5200 or so in Jan 2010. I may bitch about it, but when it comes down to it, it is rather convenient...25 yards is 25 yards.
    Categories
    Swim Workouts , Running
  18. Wednesday 07202011, short rest swim & weights

    by , July 21st, 2011 at 01:59 AM (aztimm's training blog)
    woke up sore and tired, but still trudged through and went to Mesa-Kino for the team workout this morning.
    again went with Laura's non-taper group for, "Magical Wednesday"
    today we were in the South Pool...and the water was warm (84+)

    600 w/u and helped set up lanelines

    20 x 25-- 'disappearing intervals'
    * 4 @ :40
    * 4 @ :35
    * 4 @ :30
    * 4 @ :25
    * 4 @ :20
    --did 1/2 breast on the 40s, 35s, and 30s

    50 easy

    Main set...no extra rest
    1 x 100 @ 1:20
    50 @ 1:00
    2 x 100 @ 1:20
    50 @ 1:00
    3 x 100 @ 1:20
    50 @ 1:00
    4 x 100 @ 1:20
    50 @ 1:40
    5 x 100 @ 1:20

    100 easy

    kick set
    25-50-75-100-75-50-25
    --intervals were :30 per 25
    --supposed to be strong on 25s/50s/100, but I pretty much was just surviving

    200 w/d

    TTL: 3400 yards

    notes--
    I hadn't done an evening swim/morning swim combo for a while, and now I know why. I don't have a problem doing one of them a run or weights, but doing them both the same is tough. for that matter, I don't know if I've ever done a PM/AM run or weights.
    Laura tricked me...after the 25s, she asked me what the fastest interval was I could do 5 x 100s on...I said 1:20 would work, but I thought that would be it. Little did I know...
    At least there was a gal in the next lane who did this with me. I began the set going 2nd behind a guy with fins, but he ended up dying on the 3rd round, so I took over as lead. was going doing it with that gal tho...we really pushed each other
    we mostly treated the kick set as a social kick, chatting during.


    had a kind of work day from hell. calls, fires to put out, just a mess. didn't leave until 6, and thought of just skipping gym. but then I thought it would make a great stress relief, if nothing else.


    so stopped by the 24 Hour Fitness @ Mesa-Riverview on the way home and did the following--
    Elliptical 100i: 14 min, 182 cal. 1.31 miles, resistance 8 to 10

    Decline bench: 1 x 12 x 115, 2 x 10 x 135, 1 x 8 x 155

    Star trak pec fly: 1 x 15 x 135, 1 x 12 x 165, 1 x 10 x 180, 1 x 10 x 195

    Univ machine triceps rope pulldowns: 1 x 12 x 50, 1 x 10 x 60, 2 x 8 x 70

    Lifefitness abdominal: 2 x 20 x 100

    Hanging leg raises (from univ pullup bars): 3 x 6

    Plank w forearms on roller: 2 x 1 min

    Leg rolling: 3 min

    after I got there I realized I packed a very wrong pair of shoes...yea they were running shoes at some point, but they must have 500+ miles on them. I use them for some walking, but really need to just get rid of them.
    anyway, I realized there was no way I could run, so I did elliptical instead. felt good.
    then Sean met me for weights. he had loaded up the barbell w/35s, tried to lift it, but it was too heavy for him. rather than change it out right away, I asked if I could jump on...I was antsy to lift, and that worked well for a warm-up set.
    I'm actually getting the hang (literally) of those leg raises from the pull-up bars. yea it is much tougher than using the throne-thing, but I'm on a quest to work to 3 x 10
  19. Tues 07192011, AM Run & drop in swim

    by , July 20th, 2011 at 12:15 AM (aztimm's training blog)
    made it out for my planned run this morning as I expected. I didn't expect the temp to already be 85 (this was around 5am) and sticky...
    my Garmin died toward the end so it didn't quite capture everything--
    Time: 00:30:16
    Distance: 3.43 mi
    Elevation Gain: 3 ft
    Calories: 460 C
    Avg Pace: 08:49 min/mi
    Avg Moving Pace: 08:38 min/mi
    http://connect.garmin.com/activity/100266478

    here's what I wrote on dailymile--
    Paseo Trail, Fry to Germann 4.28 mi 00:35 08:14 pace

    Got out early this morning with Holly for a run. There were many other people out--hadn't seen the trail this busy for a long time. We went north for about a mile, Holly seemed to fade, so I headed home. Along that stretch, there were some other runners, so Holly got fast again, so we went further. But that didn't last...I took her back, she got in 3.2 miles. I went back out to the trial solo, but at some point my Garmin died (said it was 100% when I started). Decided to just call it around 4 or so. Temp was already 85 or so, and it felt a little humid. We beat most of the sun though.


    there are kids meets going on at Kino most evenings this week. I think there's still workouts, but I just didn't want to deal with all the drama. so I did a drop in with Sun Devil Masters: http://www.sundevilmasters.org/
    at the Mona Plummer Pool: http://www.asu.edu/tour/tempe/aquat.html

    we were in the main pool, but it was setup SCY (H2O polo had half the pool)

    coaches Jonny and Ed were on deck.

    700 w/u choice/various

    ~6 min social kick (got in 300)

    2 rounds of 4 x 25 kick @ :50--
    * underwater kick w/board
    * snowplow (hold board so it is tough to kick)
    * underwater dolphin
    * 6-8 dolphin kicks then fast free

    100 easy

    2 rounds of 4 x 25 @ :35--
    * easy/fast
    * fast/easy
    * build
    * fast

    100 easy

    100 FAST for time (1:05)

    10 x 100 @ 1:30, desc 1-5, 6-10
    (went from 1:15 to around 1:07)

    100 easy

    50 FAST for time (:29)

    200 w/d

    TTL: 3050 yards

    notes--

    it just feels odd when I say I 'drop in' here...I swam with Sun Devil Masters for 12+ years and it feels kind of odd when I go back. saw quite a few familiar faces (including chowmi's sister)
    one nice thing about going back, it really shows me where I've gone since I left. I was with guys who I would have never swum with before, over 1-2 lanes faster
    there was a nice crowd. around 4 people per lane (x 8 lanes), and I had a gal in the next lane to race for much of the set
    I used to think Mona was the fastest pool around...but now -v- Kino I'm not so sure. yea it is great, but I just didn't feel fast (though these were faster than any normal workout times I've done there)
    I just wish ASU took better care of this place...the pool was still quite dirty, the locker rooms aren't kept up....
    Categories
    Swim Workouts , Running
  20. Sun-Mon July 17-18, 2011

    by , July 19th, 2011 at 01:45 AM (aztimm's training blog)
    went out for a run yesterday, nothing overly remarkable. here's what I wrote up on dailymile.com about it:
    aseo Trail, Frye to McQueen 7 mi 01:05 09:17 pace

    Took Holly (the dog) out along the canal and headed north. Right around the footbridge near Frye Rd, we ran into my Emily, and ran with her...all the way down to McQueen. Dropped Holly off at home, and went back to the canal...made it to Pecos (I could see Emily about 1/4 mile ahead), but I started having some stomach problems so headed back home. Just wasn't my day, my Garmin was dead too, so I'm estimating the distance and time. At least the weather wasn't too bad, and some clouds kept the sun at bay.

    then this morning I went up to Kino for the team workout. I was about to go to the main pool (LCM), when Paul said they were tapering for the AZ LMSC meet in Tucson in a couple week. I'm not doing that meet, so I headed over to the diving well and swam with Laura's group (a mix of masters and kids).

    500 w/u

    200 done 25 free/25 breast

    3 x 300 @ 3:00, best avg
    8 x 25 @ :30, easy/fast
    200 kick

    2 x 200 @ 3:15 best avg
    12 x 25 @ :35, moderate/fast
    200 kick

    200 FAST
    16 x 25 @ :40, desc 1-4

    200 warm-down

    Total 3350 yards

    the kids were all arranged in lanes of all boys/all girls. ended up in a lane with 3 other masters and 2 kids that are probably 14 or 15. I had them go ahead of me on the first set of 200s, but I got close to them, so I went ahead after that.
    held around 2:35 on the first 200s, 2:32 on the next, then 2:28 on the last



    after work I stopped by the gym, 24 Hour Fitness @ Mesa Riverview, and got in the following--

    Tmill: 21 min, 2.24 miles, 253 cal, avg 6.4 mph
    2 min warmup (3.5 to 4.5)
    Started at 6.5 mph, increased .1 mph every 2 min
    At 16 min (7.2 mph) increased .1 mph every min to 19 min (7.4 mph)
    2 min warmdown (4.5 to 3.8)

    Leg rolling: 3 min

    Step ups forward: 2 x 10 each leg
    Step ups lateral: 1 x 10 each leg

    Biceps hammer curls: 1 x 10 x 37.5, 2 x 8 x 42.5, 1 x 6 x 47.5

    Hammer strength seated row: 1 x 15 x 90, 2 x 12 x 160, 1 x 8 x 210

    Hammer strength front lat pulldowns: 1 x 12 x 90, 2 x 10 x 140, 1 x 8 x 160

    Hoist roc it biceps curl: 1 x 12 x 85, 2 x 10 x 93

    Hoist roc it abs: 1 x 40 x 90, 1 x 32 x 110, 1 x 20 x 120

    Plank w forearms on roller: 2 x 1 min


    treadmill felt pretty good, and fit the bill for both a recovery run as well as a warm-up for the gym.
    weights felt pretty good. my friend Sean met me for everything after the hammer curls and stuck around through the hoist machine curls.
    after I did the roc it abs, my stomach was so sore...I tried stretching out after each set.