Personal victory for me this week. I was able to get in 3 runs and 3 swims. Although the swims and runs were short, I'm still glad I was able to do it. It has been a couple of years since I've gotten 3 runs and 3 swims in one week. Sad to say that I have not leaned up so far as I have hoped. I just love all the wrong kind of food.
Here is the swim I did today:
4 x 75 with fins on 1:45 - one of each stroke: 25 uw/25 kick/25 swim
Right after the swim, got my dog and went out for a 2.5 mile run. Somewhat challenging as it was already 94 degrees. I'm ready for it to cool down!
My first swim workout for the month of September:
300 warm-up: 100 swim, 100 kick, 100 pull
4 x 100 free on 1:40
1 minute rest
3 x 100 free on 1:30
1 minute rest
2 x 100 free on 1:25
1 minute rest
1 x 100 free on 1:20
4 x 75 dolphin kick on back with fins on 1:15
4 x 25 fly with fins AFAP on :45
This evening, took a 1.25 mile walk with my dog at sunset. The sunset was unwordly! Wish I had brought my phone or camara for the walk.
My goal is now to stick to a plan. I am back on track for my "leaning up" plan. Hope to stick to this for four weeks before I start adding in any weights. Strangely enough, this is kind of like the plan we used to follow in college, so I guess I can't be totally off even though college has been 20+ years ago.
The local golf course is closed on Monday, so took the opportunity to take one of my dogs and run a couple of miles on the golf course. I picked this particular venue because I can let the dog off her leash and let her run along with me. She loved it even though it was quite warm. Lots of ponds for her to look at the fish. Since she put in some good mileage, I rewarded her with a hamburger afterwards. She weighs all of 13 pounds, but is solid muscle. As little as she weighs, she eats as much as my 120 pound dog. Always on the move, I don't see her ever getting fat.
Got a swim in at the Y. Perfect time to do so as I had my own lane and shared the pool with just three other people.
4 x 400 - 100 Swim, 100 kick, 100 drill, 100 swim
#1 - free
#2 - breast
#3 - back
#4 - fly - on swim, did one arm fly
6 x 50 kick with fins AFAP on :50
- 1,2 - dolphin kick on back
- 3,4 - back kick
- 5,6 - free kick
Hit an asphalt trail nearby and ran 2.5 miles. Took my dog again. She actually seems to enjoy this even though she is quite tired by the end.
Did 4 x 30 yard wind sprints and 15 air squats after my run.
I don't feel like I have done much this week, but at least it is something.
Updated August 31st, 2011 at 10:40 PM by elise526
Well, think I am going to go back to just swimming and running like I was doing until I tried out Crossfit. My body did not have a good reaction to the two workouts that I did. It probably did not help that I did these outside in the heat (90 degrees) and am not in the greatest shape.
A couple of days after the Monday workout, the soreness really set in. My body literally swelled an additional four pounds after the workouts. I don't know what happened, but the old body did not handle this well at all. I rested until today and felt so much better. The weight that I gained from the swelling went away after three days of rest.
Tired of being a couch potato, son and I went on a canoe trip at a place 30 minutes from here. We paddled pretty hard. The owner of the outfit told us to expect it to take 4 to 4.5 hours to complete the 6 mile journey. I was pleasantly surprised when we finished it in 2.5 hours. We probably were able to get through it quickly because we never took a break. I wanted to, but son wanted to keep on going. He was hungry and I had not brought any food on board. Next time, I think I'll pack a picnic. My experience has been that there is a 50-50 chance that somebody is going to get pretty wet on the canoe trip, so that is why I decided not to pack a meal. Also, more than once, I've turned over in a canoe.
I was relieved that we didn't turn over since I had my phone in my pocket. I did have to get out a couple of times and reposition the boat when it got stuck on a couple of rocks. With a few small rapids here and there, the course is really better suited for kayaking than canoing. I think next time we will rent a couple of kayaks instead.
My quads were SORE over the weekend from the Friday evening Crossfit class. I went out on Sunday on my bike and did a 10 mile spin. Made my legs feel so much better. Went back Monday evening. He went over the exercises with me for ten minutes before the group got there, making sure I had good form. He also insisted I use the lightest kettlebell (18 lbs.) during the workout of the day. I kind of felt like I was at an unfair advantage compared to the others since I was using the lightest weight. Given my newbie status and my age, however, I am more than content to use a light weight. I don't think I will try to move up on the weight anytime soon.
Below is what we did after a warm-up of back extensions, sit-ups, shoulder stretches, and air squats. We had twenty minutes to get as many rounds/reps in as possible.
3 kettlebell swings
3 lifts with kettlebells making sure elbows higher than wrists (can't remember exact name of exercise)
100 meter run with kettlebell
6 kettlebell swings
100 meter run
9 kettlebell swings
100 meter run
Keep increasing reps by 3 on each new round until time runs out (20 minutes). I got up to doing 21 reps of each exercise, completed the 100 meter run and was about to start at 24 reps when time was called. Just me and one other guy got that far out of about 10 folks. Again, I was the only one using the lightest weight, so it is really not a fair comparison.
Today, I was tired, so just did 1600 yards in the pool. Here is the workout I did:
Warm-up: 200 swim
6 x 100 kick with fins on 1:45 - 2 free, 2 back, 2 back dolphin
1 x 200 breast kick
4 x 50 free drill - rt arm only/lt arm only - 15 seconds rest
4 x 25 doggy drill on :30
6 x 25 free sprint with fins on :45
150 easy cool-down - kicked on side with fins
Tomorrow will be swimming with kids, so I needed today to recover.
Did not get a chance to work out on Thursday due to various meetings, but got to Crossfit on Friday. Have to say that I really like it! Since I am a beginner, I was given a fairly, simple easy workout. My workout was as follows:
warm-up doing back extensions, air squats, sit-ups, shoulder stretches
200 meter run
5 pull-ups (used band)
15 air squats
My quads were SORE the next day. Went for an easy swim on Saturday and did the following:
4 x 25 chest presses (fly kick with pull buoys held out in front)
4 x 50 fly drill - 3 rt, 3 lt, 3 full on 1:15
4 x 100 back drill - 25 double-arm/25 rt arm/25 lt arm/25 full on 2:00
In a small city, there aren't many organized adult swim clubs or run clubs, so often the best option is training with the kids. I did this a couple of years ago in training for the 2010 SCY Nationals and really enjoyed it. I've now done 3 practices with the kids (2 swim, 1 run) in my return from the couch and have found I really enjoy it. I try to be encouraging to the kids without taking over the coach's role. This can sometimes be hard because there are times I am tempted to whine. The kids seem to enjoy having me there, so it works out pretty well.
Monday I had a rest day. This next year I plan to take at least one day. In light of my age and various health issues, I think this will work to my benefit. Hopefully, I will not get broken down, will stay pretty healthy, and will not get injured.
Tuesday I did a little bit of track work. My son does cross country and this is the day they hit the track. The group of kids ranges from 7th to 12th grade. For the track workout, however, some adults in their forties come out there as well. The coach had mentioned to me that it would be cool to have a woman out there involved with the kids, but I am trying to keep a little bit of distance given that my son is on the team. I told the coach that I might come out and do some speed with them once a week. So, yesterday, I did a little bit of the track workout. I had to situate some things first, so I missed the first two 400s and first 800 getting my warm-up in. I know I am not quite in shape to be doing these, so kept the effort at about 75%.
Warm-up: easy 800
800 - don't know what my time was, but tried to keep an even and long stride
400 - 1:36
400 - 1:42
right into 800 easy jog
I liked the fact that without me saying anything, my son started trying harder once I was out there. I had fun encouraging the kids, especially when they passed me.
Today, swam with the senior group down at the Y. Late for warm-up as usual and had to miss the last set in practice, but still got some decent yardage in. Really liked this workout. One thing I discovered -I stink with fins. I just havent' figured this out. I asked the coach about this because I am a pretty decent kicker without the fins. He thought it was the type of fins. I just think there is some weakness or something off about how I am kicking. The same people I can soundly beat on a kick set without fins kill me when it comes time to putting on the fins. Oh well. Hung in there best I could. I did, however, feel really strong on the last set I did in practice. Maybe there is hope for my 100 I.M.
Warm-up: 200 free swim
300 non-free swim
500 pull (paddles and pull buoy) DPS - count stokes per 50 and try to maintain throught 500. Was able to hold 24to 25 strokes per 50 for first 300, but it detiorated to 28 by the last 50 of the 500.
3 x 100 kick with fins - 20 sec rest
1 x 300 free - no fins -45 sec rest
2 x 200 kick with fins - 20 sec rest
1 x 200 free - no fins - 45 sec rest
1 x 300 kick with fins - 20 sec rest
1 x 100 free - no fins
24 x 25 IM order (go thru IM 6 times) with 10 seconds rest -felt pretty good on these and was surprised I still felt strong on fly on the 6th round
Had my annual physical today. My doc is a former ultra-endurance athlete, so I enjoy talking to him about training, nutrition, etc. Had good numbers on blood pressure (112/70) and pulse (60).
I am a little nervous, however, about the blood work. Having been off a year from exercise, having been slack about taking my vitamins, and having indulged in more bad food and alcohol than I do when I am training for competition, I am dreading what comes back. At the beginning of every physical I have, they always take a big tube of blood from me to check my thryroid levels. I've been dealing with a problem thyroid for 20 years, so the big tube of blood is automatic. I was a little alarmed when the doc told me he was requesting two additional tests, but I would not have to give more blood to have them done. Don't know what tests he requested. He didn't say and I forgot to ask. I hope he didn't see anything that is cause for alarm. Well, guess I'll know in two weeks. I hate having to wait for test results to come back!
One thing we did discuss was the fact I had really backed off my training for a year. He told me that was a long time and not to have high expectations too soon. He said I really should not have taken off so much time from strength training because I've probably lost muscle mass. Taking all this in mind, I decided that I am going to give cross-fit a try as my dryland training. The swim coach is actually an instructor and does this out of his home. He individualizes your workout according to your fitness level and age. Well, I will give it a shot on Friday at 7:45 a.m. If I like it, I'll do it twice a week. Later on when I back off the running, I may go to three times a week. I'd like to try this instead of working with heavy weights this year.
Updated August 17th, 2011 at 08:58 PM by elise526
Yes, indeed. I sure did run slow today. I do try to remind myself, however, that I am blessed I can still do it even if go about it at a snail's pace. Ran about 3 p.m. It was hot, but the humidiity was low. A rolling hills type course with a gradual incline. Total run was 3.7 miles and it took me about 36:45.
Legs feel weak and heavy. I don't think this is from the kicking yesterday either. Well, now I have to stick to running so I can perhaps have a chance of feeling "light" on my feet again.
After the run today, I almost envy those with skinny legs.
Updated August 14th, 2011 at 10:52 PM by elise526
Following Fort's suggestion to use fins to get some good muscle tone in the thighs, did an aerobic kick workout today:
4 x 500 kick with fins on 7:30
Odds: 100 free kick with board/100 back kick
Evens: 100 dolphin on back/100 back kick
On the first 500, my legs really started to burn, but I soon adjusted and felt o.k. I was one tired puppy after yesterday's workout and all the kicking today. Came home and took a two hour nap.
I have forgotten how good swimming makes me feel mentally. I feel much calmer than usual.
Swam with the older group this afternoon. They just got back in the pool starting on Wednesday after a 6 week break, so I figured now was the best time to join them.
I got to warm-up late, but was able to do a little bit of one. I was really tired after this workout, but relieved I could get through it.
Warm-up: 400 swim, 200 kick
6 x 200 free on 3:00 (used paddles on even swims)
400 I.M. kick
1 minute rest
4 x 200 free on 3:00 (used paddles on even swims)
300 I.M. kick
1 minute rest
2 x 200 free on 3:00 (no paddles)
500 free pull with paddles and buoy
1. It was my choice to use paddles on the 200 free swims. I felt like I was dropping my elbow on swims without them and so wearing the paddles forced me to have better form. Tomorrow, if I can get my swim in, I plan to follow Fort's suggestion of using fins and working my legs. No paddles tomorrow.
2. Discovered where my lower back stuff is coming from. I breathe on one side because the pool chemistry is not the greatest and thus, have to breathe every stroke. May use my inhaler next time to so that I can make attempt at breathing every three. My left side is not happy with the constant "twisting."
3. Encouraged I could make it through the workout. Hope to get in once a week with this group to get an endurance workout. Plan to make my other workouts between 2,000 to 3,000 yards and focus mainly on technique.
O.K. I feel like I am getting back on track. The plan is that I will take the next month to do what I call "leaning up." My weight is at 145 which is not bad except the old body fat percentage has gone up. I have now what one would call a curvy body which is nice in some ways, but not what I am used to. So, the plan is to lean down to perhaps 137 to 140 and add back some muscle.
For the next month, I hope to alternate run days and swim days. No weights until I lean down. So, probably am talking about mid-Septemeber before I hit the weights.
I really would like to do Auburn in February and the SCY Nationals in April. It will be interesting to see if I can get back in shape in time even though I have been on a one year taper.
I do have to say that my body feels pretty good. All those places that felt really tight before I went on my one year break - my lower back and shoulders - feel fine now. I noticed on my dolphin kick the other day that I was getting a better range of motion and more power in my hips. My lower back is not tight at all! On fly, no shoulder issues either.
This is what I have done so far this week:
Treadmill run. Ran 3 miles as follows:
-started each mile at 6.0 mph and worked up to 7.5 or 8.0 mph by the last 1/4 of the mile.
-walked for 30 seconds at each mile
400 - 100 free, 100 breast kick, 100 back, 100 dolphin kick
8 x 50 - alternate 50 drill with 50 swim 1:15
1 & 2, 7 & 8 are fly - use fins with on swim
3 & 4 are back, 5 & 6 are free - use fins on swim
4 x 100 alternate 25 hard/25 easy on 1:45
did kick with fins - made sure to alternate back kick, kick on side, and dolphin kick on back
4 x 100 odds are pull, evens are swim on 1:45 - did back on odds just using paddles and did free on evens
2 miles on the treadmill as follows:
1/2 mile warm-up at 6.5 mph
alternate 2 minutes walking with 1 minute fast (did first one minute at 7.5 mph and worked my way up in speed so that I was at 9.0 mph on my last one minute run)
2 minute easy walk
Had planned to swim, but just as I was about to leave locker room with suit one, it thundered. So, will try to get it in tomorrow.
I am looking for any suggestions on how to improve muscle tone in my thighs. My calves are fine, but the thighs - ugh. Would love to hear any suggestions that involve swimming or running. Would doing a bunch of evil stroke kicking would help?
Updated August 11th, 2011 at 10:59 PM by elise526
Got to swim a couple of times this week. Was afraid I was getting off track because the week before, with my final in my history class and with helping a good friend get ready to move to California, I didn't have a chance to get anything in at all. This past week was better.
Monday, August 1
Swam 600 yards in rock quarry near my house. Water felt like a bathtub, so limited how far I went. After what happened to Fran Crippen, I am a little nervous about swimming too hard in murky, hot open water.
Tuesday August 2
Actually got a workout in at the Y pool. I literally felt like I was swimming in the clouds. I could not see because they had added a chemical to the water to get rid of the excess phosphorus. Even though I have an idea from my stroke count where the wall is, I had to lift my head to see where the wall was each time. More than once, I ran into the rope because I dould not even see it!
Anyway, here is the workout:
200 swim, 200 kick (with fins), 200 pull
4 x 100 dolphin kick (no fins) on 2:00
5 x 100, alternate 100 free with 100 back
4 x 25 fly with fins on :45
Saturday, August 6
Son is starting seventh grade and is going to do cross country this year. Official practices start on Monday, so he has gotten a little bit of running in the last two weeks. Temps are so hot and the humidity is high, so we throw in some walking.
Did a 3 mile run on the trail, walking for 30 to 45 seconds every 5 minutes. Did the 3 miles in 28:47.
No swimming, but getting a few workouts in this week. I think once school starts back up again, there will be normal pool hours and it will be much easier to get in. My goal is to get on a regular schedule with swimming by August 15. Afterall, Auburn will be just six months away.
Sunday, July 17
Moderate ride of 13 miles. Averaged 17.1 mph.
Tuesday, July 19
Pushed it a little to average 18.4 for a 14 mile ride. Got off my bike after the ride and walked into a creek near my house. The creek actually originates on my property from a spring. It felt wonderful!
Thursday, July 21
Unbelievable heat and humdity. Just kept it to 10 miles. Also took a 1,25 mile walk after dinner.
I am finishing up a course in early American history. One semester crammed into 3.5 weeks. Have really enjoyed it even though it has been lots of work. If you haven't read it, Sratch of a Pen by Calloway explains how 1763 was a pivotal year in American history. Didn't realize it until I read the book.
Still trying to hang in there with working out and blogging. Have to admit that the heat is making it a challenge to work out. Also, taking a graduate history class that is one semester crammed into just the month of July is making it hard to blog. O.k. Enough whining. As my friend always says, "Do you want some cheese with that whine?"
Anyway, week 3 was light, but here is what I did:
Sunday, July 3
Ran 3 miles (with a little bit of walking in there) at a 10:45 per mile pace. Ran in bird santuary that has a dirt path.
Tuesday, July 5
Ran 2 miles at a 10 minute per mile pace.
Saturday, July 16
18 mile easy bike ride with friends. Biked with some folks haven't seen in a couple of years. Went real easy, averaging 15.5 mph.
Second week of trying to be consistent. To some degree I have kept moving even though I missed my weights this week. My appetite has increased resulting in a 4 lb. weight gain. Can't say I am happy with that, but I imagine it will drop off as my metabolism picks up in the next few weeks (at least I am hoping or perhaps wishfully thinking). Anyway, here is what I have done this week:
Sunday, July 3
Biked an easy 14 miles, averaged 17.2 mph.
Tuesday, July 5
Intended to go to the Y and lift weights and run on treadmill, but spent the later part of the afternoon looking for my dog who got out of the pen. Figured out I walked at least 4 miles looking for him. He didn't show up until two days later.
Wednesday, July 6
I am having a love affair with my bike. Did the 4 mile loop in reverse this week 3 times. The reverse way is rolling hills with very slight decline. Had a slight wind against me. Here is how it breaks down:
2 mile warm up
Loop 1: Averaged 18.1 mph
1/3 mile recovery
Loop 2: Averaged 20.1 mph
1/3 mile recovery
Loop 3: Averaged 20.5 mph
1/3 mile recovery
3 mile cool down
Total of 18 miles. I think I started out too hard or the heat got to me a little. I was hoping to average 21 mph on the last loop.
Thursday, July 7
Got talked into running 4 miles with a group at 6:45 AM. Not an easy course and humidity was out the roof. I felt fine until the last mile which is all up hill. Lagged in a little behind the group and came in about 38 minutes, so about 9:30 miles. I have a long way to go on my running.
Friday, July 8
Hit the pool and did 1600 yards as follows:
200 Reverse I.M.
3 x 300 free with paddles on 4:15
200 dolphin kick on back (with fins)
4 x 25 fly on :45 with fins
Saturday, July 9
Biked a moderate 14 miles, averaging, 18.1 mph. Did this solo on course with rolling hills. No significant wind.
Got a short swim in down at the outdoor pool yesterday as follows:
400 Reverse I.M. as follows:
100 free, 100 breast kick, 100 back, 100 fly kick
200 breast kick
400 kick on side with fins
Early in the evening, did a 2 mile run with son at an easy pace for a total time of 18:45.
O.k. I will swim tomorrow so that I have a reason to have a blog on the USMS website. Can't decide where yet, but I will do it!
Today, hit the weight room this afternoon. Encouraged by the progress on legs. If I can do 300 x 4 on the leg press before the end of 2011, I will be psyched. Do not know if that is realistic, but will see how it goes. Anyway, here is the workout I did:
Leg press: warm-up set of 130 x 10, then 170 x 8, 190 x 6, 210 x 4
Calf-raise machine: 2 sets of 65 x 10
Bench press: warm-up set of bar x 10, then 75 x 8, 85 x 6, 95 x 4
Lat hi-row: 90 x 10, 110 x 8, 120 x 6, 130 x 4
Triceps press: 2 sets of 40 x 10
Hammer curls: 2 sets of 10 x 15
Leg raises: 2 sets of 25
Back extensions: 2 sets of 25
Three hours later, did an easy 2 mile run with son. We went at about a 10 minute/mile pace.
The weather kept me out of the pool yesterday, but was able to get in a three mile run/walk yesterday evening.
Today, did a moderate bike ride of 12 miles. Moderate pace on my own, averaging 17.5 mph.
Got on the bike today for a little bit of "interval" work. Did 3 x 4 miles with a 1 minute recovery between each 4 mile. Did this solo on a course that is rolling hills with a gradual elevation. Hope to reverse later in the week to have a gradual decline.
Anyway, first one was a warm-up with an average of 16.1 mph. Next one was average of 19.0 mph (nice to have a computer to push yourself to go a certain speed). Final one was average of 20.1 mph. Did a 4 mile cool-down. Total ride was 17 miles (includes recovery mileage).
Looking forward to doing the course in reverse at the end of the week and am hoping my averages will be a little higher.
Tomorrow hope to hit the pool.
Haven't been on a regular workout routine since early last summer. No excuses really. I did need the break though. One thing I am at least encouraged by - had a massage therapist who works exclusively with athletes tell me she could find no "issues" or tightness in my body after giving me an hour massage. I will need this nugget of encouragement as I come to realize just how out of shape I have gotten by taking it easy for one year.
No plans or goals right now. Just want to see if I can stay consistent for two weeks. After two weeks, I might consider signing up for something.
Today, started out a bit crazy by biking around 1 p.m. Yes, it was in the nineties, but I have a fondness for the heat and feel like I actually have gotten something done when I profusely sweat. My bike ride was just 14 miles and I only averaged 16.5 mph. I guess it is at least a start. Hoping to do weights later this afternoon and will update blog if I do.
Did weights this afternoon. One thing that has perplexed me for some time is why I have never been able to regain the strength in my legs that I had in high school. In upper body, I am not far off at all and may even be as strong. Leg press has been way off ever since I took off three years from working out in my early twenties. In HS, on the leg press, I could do 10 reps of 300 lbs. I usually did 2 or 3 sets. Ever since the break in my early twenties, I am doing well to do 10 reps at 200 or 210. Can't figure it out. Any theories, suggestions, or ideas would be greatly appreciated.
Leg press: 130 x 10 (warm-up), 170 x 8, 180 x 6, 200 x 4.
Calf-raise machine: 2 sets of 55 x 10
Squats: 2 sets of bar x 10
Push-ups: 2 sets of 10 with Bosu ball
Lat Hi-rows: 90 x 8, 110 x 6, 130 x 4
Hammer curls: 2 sets of 10 x 15
Seated Leg Raises: 2 sets of 25
Updated June 26th, 2011 at 06:16 PM by elise526