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Elise's Fitness Fun

  1. Thursday, June 17

    by , June 18th, 2010 at 12:09 AM (Elise's Fitness Fun)
    Took an easy 3 mile run about 7 this evening. This seems to be the best time to run these days with the heat. I think all of my outdoor runs with perhaps the exception of some intervals at the track are going to have to be easy. The heat and humidity are too much to do otherwise. If I do a tempo run, I think I'll do it on the treadmill.
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  2. Equipment Junkie's Swim Workout

    by , June 16th, 2010 at 06:36 PM (Elise's Fitness Fun)
    Got up at the crack of dawn to grab a swim workout at the Y while the pool was available for lap swim. Kind of wild that there is the tiniest bit of light at 5 a.m. Grabbed a cup of coffee in the lobby at the Y before hitting the swim. I definitely needed it as I felt like I was walking in my sleep.

    Warm-up: 100 easy

    10 x 250 with 45 seconds rest

    Odds: Dolphin kick on back with fins

    Evens: Pull - 2, 4, 6 were free with paddles and buoy; 8, 10 were back with just paddles

    Got this workout about 14 years ago from a college swimmer home on break. Her coach told her it was a good maintenance workout. I agree - it hits the shoulders, legs, and core pretty darn well.

    This was my first time working out at the Y since Nationals. I've lost my tolerance to the chlorine and its products, so and have been battling my allergies this afternoon. I guess a couple of times back and I'll be desensitized to it. Thank goodness for Zyrtec!

    UPDATE:

    30 minute run (estimating that I did 3 miles) on the beach without shoes

    Updated June 22nd, 2010 at 12:19 AM by elise526

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  3. Quick run in the humidity

    by , June 15th, 2010 at 09:36 PM (Elise's Fitness Fun)
    Grabbed a quick two mile run around 6 this evening. Temp was in the upper 70s, but humidity was 89%. No time on this as I don't have a digital watch right now. Maybe this is a good thing. Sometimes I think it is a good idea to just go out and run or swim without looking at a watch or clock. Kind of gives you a feeling of freedom.

    I belong to a really cool runners club, Anniston Runners Club. They've hosted the RRCA National 5k Championships and will be hosting it again next year. Every week I get a newsletter from them. In this week's edition, a little blurb from Fleet Feet was included that I found to be very helpful:

    Hydration During Running- From Fleet Feet Newsletter

    Summer running obviously increases the core body temperature. On average a runner will expend 500-1500 kcal/hr depending on the experience and fitness of the runner. Body metabolism means that energy produced is 25% efficient. 75% of energy is used for the production of heat; this can be difficult during summer running.


    We recommend you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes. Experts have recommended 6-8 oz every 20 minutes while you run. Most popular sports drinks have a low level of electrolytes and also carbohydrates to helps speed up glycogen replacement. After exercise you should try and drink more water than necessary to speed up recovery.


    Some runners prefer the taste of sports drinks in comparison to plain water. Experts have also recommended the use of carbohydrate protein drinks or milkshakes to rapidly replenish glycogen stores after a run. These drinks also help to catabolize muscles for energy and help muscles repair quickly after a run. The above advice can be used for all types of running conditions but is especially important during summer running. This is due to the warmer environment deplenishing glycogen stores more quickly. In most cases runners suffer from heat stroke and heat exhaustion due to poor hydration.


    Acclimatization
    It is advisable to gradually build up your tolerance for running in warmer conditions. To acclimatize to the heat you should spend 1-2 weeks running from 2-6 miles a day and then gradually building up your mileage in the heat. You may wish to run in the morning or late evening when the humidity is at its lowest. Alternatively if you are worried about your personal safety then a treadmill in an air conditioned gym may be a safer option.

    Questions? Contact Suzanne Taylor [suzanne@fleetfeethuntsville.com]
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  4. Taking on the heat

    by , June 13th, 2010 at 04:25 PM (Elise's Fitness Fun)
    Didn't want to stay inside today, but it is too hot to sit still by the pool outside. Decided to take a bike ride early this afternoon. Temps were 92 with 55% humidity, but biking is not bad in these temps since you get a breeze when you bike. I live out in a farmland area, so there is not much shade on the roads. Decided to take it easy, especially when my bike computer failed. Ended up riding for about 45 minutes. Going easy gave me a chance to scout out some new areas and check for dogs.

    The last two weeks, all my various gadgets seem to have died - my heart rate monitor, my watch, and my bike computer. Fortunately, I can solve this in one trip to Trussville next week where Trak Shak and Cahaba Cycles are right next door to each other. It is way past time for me to buy some shoes, so think I'll buy some new ones while I'm there.

    Speaking of shoes, I've tried them all (New Balance, Asics, Brooks) and the ones that seem to hold up best and keep me injury-free are Nike Air Structure Triax. Been using this model for 9 years post stress fracture. I bought a pair of Nike Lunarlites (Lunaracer) last year and used them on my 5k I ran last fall. They are fun, but only meant to race in because they are so light!

    Updated June 13th, 2010 at 07:11 PM by elise526

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  5. Quick track workout

    by , June 12th, 2010 at 11:11 PM (Elise's Fitness Fun)
    Sizzling temps here today, so husband, son, and I opted to defer our runs until the evening. At 9 p.m., we went to the track which has good lighting. Even then, it was 80 degrees, but obviously much better than 90 in the sun.

    Son and I got in a total of 2.25 miles as follows: 1/2 mile warm-up, 5 x (200 fast/200 recovery), 1/2 mile cool-down.

    The 200s were progressive. We started at an 8:40 per mile pace and worked down to a 5:04 per mile pace. I really like the progressive work as I think it allows you to get warmed up and stretched out before finishing at a fast pace.

    Really happy I could get in my 13 miles of running for the week. Next week, I'll aim for 15 or 16. On the swim end of things, I only got in about 3700 yards (estimating meters plus open water swim). After next week, hope to get the swimming back up to around 6,000 yards a week. No plans to do weights until July and when I do start, it will be light for two or three months.

    I am finding that I like running more frequently with shorter distances than running less frequently with longer distances. I ran 5 days in a row and tonight my stride felt really good. I'm taking off tomorrow and plan to start my running week on Monday.

    Updated June 12th, 2010 at 11:20 PM by elise526

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  6. Guntersville swim and run

    by , June 11th, 2010 at 08:14 PM (Elise's Fitness Fun)
    Had plans to swim at the nice outdoor lap pool at the Guntersville Recreation Center which is about one hour away. I called before I left to be sure the lap pool was open, but when I arrived, I found out that somebody had thrown up in the main pool and that they had opened the lap pool up for the kids to play in. I was bummed, but improvised by going over to one of the beaches at Lake Guntersville and doing a 15 minute open water swim followed by a 3 mile run/walk. It was hot and a little bit humid - 90 degrees with near 60% humidity. Wasn't too bad as the trail was in the shade.

    With the sudden high temps, I'm going to have to be sure to hydrate well before I go outside for anything. Saw the below article and thought it gave some pretty good tips.

    http://health.usnews.com/health-news...-the-heat.html
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  7. Are they serious?

    by , June 10th, 2010 at 10:20 PM (Elise's Fitness Fun)
    Some time ago, I came across this when looking at running, ideal running weight, etc.:

    The late Dr George Sheehan, a prolific and highly regarded writer on distance running, considered that weight relative to height was THE key factor in distance running success. He was also on record as saying: 'I've long since learned never to discuss a man's politics, religion or diet with him'.

    The subject of adjusting weight to improve performance is a touchy one. When an article on this appeared in a sports journal it brought an indignant reply from a nutritionist: 'It is dangerous to be signifcantly underweight for one's height'. It is also extremely dangerous to be overweight for one's height, a point that seemed irrelevant to her

    No man six feet tall and weighing 176lbs (79.8kg) will ever win the London Marathon, and it is unlikely that a woman five feet six inches in height and weighing 130lbs (58.9kg) will ever do so either. Why? To answer this we must consult Dr Stillman's height/weight ratio table. He fixes the non-active man's average weight for height with a simple formula. He allocates 110lbs (56.2kg) for the first five feet (1.524m) in height and 5 1/2lbs (2.296kg) for every inch (0.025m) thereafter. He is harsher with women, giving them 100lbs (45.3kg) for the first five feet and 5lbs (2.268kg) for every inch above this.

    Having established the average, he then speculates on the ideal weight for athletic performance, as follows:
    Sprinters (100-400m): 21/2 per cent lighter than average (6ft/176lbs - 21/2% = 4lbs)
    Hurdlers (100-400m): 6 per cent lighter (or 9lbs)
    Middle-distance runners (800m - 10K): 12 per cent lighter (or 19lbs)
    Long-distance runners (10 miles onwards): 15 per cent lighter (or 251/2lbs)

    Matching the figures to reality
    How do these figures compare to past record holders? Here is a list of some of them:
    Emile Zatopek - 5'81/2' (1.740m)/154lbs (69.8kg): same as the average man
    Herb Elliott - 5'101/2' (1.791m)/147lbs (66.6kg): 11 per cent below average
    Kip Keino - 5'9' (1.753m)/146lbs (66.2kg): 9 per cent below average
    Seb Coe - 5'10' (1.778m)/120lbs (54.4kg): over 20 per cent below average
    Steve Cram - 6'11/2' (1.867m)/153lbs (69kg): 15 per cent below average
    Linford Christie - 6'21/2' (1.89m)/170lbs (77kg): 10 per cent below average
    Wendy Sly - 5'51/2' (1.66m)/113lbs (51kg): 11 per cent below average
    Yvonne Murray - 5'7' (1.70m)/111lbs (50kg): 18 per cent below average
    Sally Gunnell - 5'6' (1.67m)/124lbs (56kg): 5 per cent below average
    Ingrid Kristiansen - 5'61/2' (1.68m)/128lbs (58kg): 4 per cent below average
    Tatyana Kazankina - 5'31/2' (1.61m)/110lbs (49kg): 6 per cent below average
    Greta Waitz - 5'61/2' (1.689m)/110lbs (49kg): 17 per cent below average
    There are one or two anomalies in these figures. For instance, Zatopek, who gained three gold medals in the 1952 Olympics (5K, 10K and marathon) weighs the same as the average man of his height. And Ingrid Kristiansen, who ran a marathon in 2:21.6, is just below the average weight for her height. However, note the staggering percentage below the normal for Seb Coe, who broke 12 world records in four years. If we take the average of these 12 world-class athletes, they weigh 10 per cent less than the average person of their height. So we must conclude from this that Drs Sheehan and Stillman had a point to make of considerable importance.

    Many years ago I had an athlete aged 20 who was running about 40 miles a week for the mile event. However his weight/height ratio was that of a non-active person, and his miling progress was limited. He went on a cyling holiday in Europe with the ambitious plan of cycling 100 miles a day for a month. On his return I hardly recognised him. He had lost two stone in weight. Now, Cooper has postulated that 4-5 miles of steady cycling is physiologically equal to one mile of steady running, so this athlete had been doing the equivalent of 20-25 miles of running a day. More to the point, his mile time took a quantum leap of 16 seconds for the better. This convinced me that an ahlete's weight is something that neither coach nor athlete can ignore


    Aim first for a 10 per cent drop
    The first man we know of who considered weight-watching to be a relevant factor was Jack Lovelock (NZ) who won the 1936 Olympic 1500m in a world-record time. He was a medical student, and weighed himself immediately after every race (880yds, mile, two miles). He soon discovered that his best racing weight was 9st 61/2lbs (59kg); if he was more than this, he wasn't fit enough, if he was significantly under, he was stressed

    Every athlete has a best racing weight which should be elucidated by trial and error. But the starting point for this is to aim for 10 per cent below the average weight for height. It is a long-established fallacy that because one runs every day one cannot be overweight for competition. We require about 2500 calories a day to exist, and if we run 10 miles a day at a steady pace (able to converse while running) we will burn and require a further 1000 calories. Thus if we consume 5000 calories a day, say, we are in the process of putting on weight! What's more, if we are big fat-content eaters we can even develop a paunch

    Dr Van Aaken is noted for his LSD (Long Slow Distance) theory. Many thought his views were outlandish, but he coached two world-record holders with his methods. His view was that distance runners should aim to be 20 per cent below average weight for their height, and to achieve this they should limit their fat intake to 35 grams a day and run a certain mileage daily commensurate with their event in order to burn off calories. He drew up a mileage table as follows:
    400m runner, 4 miles; 800m runner, 6 miles; 1500m runner, 10 miles; 5K runner, 15 miles; 10K runner, 18 miles; marathoner, 26 miles



    Now this may look like a recipe for one-pace running. But he added a significant corollary: three times a week after these outings, run a section of your event at race pace, eg, 1 x 350 for the 400m athlete, 1 x 400 for the 800m runner, 1 x 800 for the 1500m runner, 1 x mile for the 5K specialist, 1 x 2 miles for the 10K runner and 1 x 10K for the marathoner


    How to take it off
    So weigh yourself without clothes and discover how you shape up to the Stillman table. If you weigh the same as the average person for your height, you can improve your performance dramatically by losing weight. There will be many who will make excuses for not doing so. One favourite is: 'I'm bigger-boned for my size than the average'. The truth, according to Van Aaken's anatomical studies, is that if you were to take two men both of six feet in height but one broader than the other, when their bones alone are weighed the difference is not more than six pounds

    If you are in the overweight category, this is the procedure to follow:
    1. Don't go without food. Every four hours eat meals that include the Basic Four - skimmed milk, lean meat, fruit, vegetables, whole-grain cereal and bread

    2. Avoid the following high-fat-content foods: cooking fat, lard, etc (253 calories per ounce); margarine (218), butter (211), bacon (128), chocolate (148), pork (116), cheese (117), sugar (108), mutton (94), cream (325 calories per cup), excessive alcohol (spirits, 115 calories per oz, wines, 85 per 31/2oz, beer, 150 per 121/2oz).

    3. Eat plenty of fruit, vegetables, fish, veal liver and fat-free beef

    4. Do the type of running that burns fat. That is below 80 per cent of your maximum capacity, which is about 85 per cent of your maximal heart rate for less than an hour run and around 75 per cent MHR over this period

    5. Add five minutes a day per week to your workload. If you are doing 35 minutes a day now, within six weeks you will be doing 65 minutes

    6. Avoid mid-meal snacks. If you're desperate, eat fruit

    7. If you are a teenager, ignore all the above advice! You are growing and need all the good food you can get, but that rules out crisps, sweets and takeaways. Learn to cook vegetables and meats

    8. If you drive daily, or use the bus or train, consider running or walking to your destination at least once a week.

    Frank Horwill

    http://www.pponline.co.uk/encyc/0048.htm

    I checked with some of my running friends and they said it was right on the money. No wonder I haven't run a 10k under 44 minutes. At my height, I'm supposed to weigh 126? Not happening! I probably wouldn't be able to bench press the bar if I was that thin. Well, probably could bench press the bar, but I probably wouldn't be benching much more!

    Had a good run/walk of 2 miles at dusk with the dogs out on the cotton field. The puppy minded me better than the big lab. The lab kept seeing things he felt compelled to chase.

    Updated June 13th, 2010 at 04:42 PM by elise526

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  8. Swim + Run/Walk

    by , June 9th, 2010 at 05:20 PM (Elise's Fitness Fun)
    Swam at the club pool today while son played in the pool with friends. Kept it at warm-up speed. Followed the workout up with my favorite from the snack bar, Family Secret Chicken Salad. The salad is made with fresh strawberries, grapes, almonds, cantaloupe, honeydew melon, romaine lettuce, sliced chicken, and light mayo. Out of this world!

    Anyway, on my swim workout did 2400 SCM as follows:

    200 warm-up with fins - alternate swim/kick by 25

    9 x 200 kick with 1 minute rest between each 200 - used fins on all but 3 of the 200s where I did 2 x 200 breast kick and 1 x 200 dolphin kick

    2 x 200 pull with paddles

    A couple of hours later, while my son was at a program at the library, went out to the track and did a 3 mile run/walk where I alternated walking a 400 and running a 400. This worked out rather nicely as it was basically 6 x 400 with a long recovery between each 400. The 400s that I walked would take about 4 minutes each. I got faster with each running 400 so that with the last two running 400s, I ran at a 7:20 pace and then a 6:40 pace.

    Talked to a gal today about a hardcore bootcamp that she runs in town. I may do this the month of July to get my abs in good shape. Plus I need something to get me up early in the morning or else I'll sleep until 9 or 10. Son is a late sleeper as well and usually doesn't get up until 9:30 or 10, so we've been sleeping late these last two weeks.

    Updated June 9th, 2010 at 11:09 PM by elise526

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  9. Fun in the heat!

    by , June 8th, 2010 at 09:00 PM (Elise's Fitness Fun)
    Took the last three days off because I had a C-scope yesterday. With the family history, doc suggested I go ahead and get it done even though I have quite a few years before I hit 50. Maybe I shouldn't say quite, but I'm still in the 40-44 age-group. I was concerned that if I worked out on Saturday or Sunday, I might get dehydrated which is a big no-no on this procedure. Anyway, doc said everything looked good and won't have to come back for another 10 years.

    Today, son and I hit the track late morning and did the following workout:

    1/2 mile warm-up, 1 mile descend by 1/4 mile, 1 mile of striding the straights and walking the curves, 1/2 mile of 45 seconds easy and 15 seconds hard, 1/4 mile easy

    Total: 3.25 miles

    In the early evening, took the bike out and did an 8 mile ride, averaging 17.6 mph. Didn't want to go too far with having run earlier today and having been under anesthesia yesterday.

    Was reading Swimmer yesterday and got tempted to sign up for LC Nationals in PR. When I checked airfare, it didn't look overly expensive to go. Plus, I noticed two of the hotels have a casino. I'm a huge fan of blackjack. I'd probably spend more time at the blackjack table than I would at the pool as long as I didn't lose. LOL

    My mother said she would come down to take care of son and watch animals while hubby and I go to meet, but I'm doubtful I'll go. We have a couple of vacations planned this summer which will make consistent training difficult. Also, I've been out of the water now for over two weeks, so don't know if I could get back in shape in time to be competitive.

    My mother kind of freaked me out when she asked what I would do if I was down there and all of a sudden a hurricane popped up that was projected to hit PR. This kind of concerns me given that we are supposed to have a very active hurricane season.
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  10. Friday run

    by , June 4th, 2010 at 10:18 PM (Elise's Fitness Fun)
    Went for an easy 5k run (really jog) early in the evening. This was my long run for the week. LOL. Course is downtown and has rolling hills. It was a sauna, but enjoyed being outside to take in the sights and smells. Wish I could describe it all as well as Pat Conroy describes the sights and smells of Charleston, but I lack the talent.

    The course is marked with 1 mile markers, so was able to accurately keep up with my pace. I hit each one at a ten minute per mile pace, give or take a few seconds. Overall time was 30:51.

    For the week, I've gotten in just over 11 miles. I guess this is not a bad start to my running program. I went a little lighter on the mileage than originally planned, but probably better to do than push it too hard in the beginning. Next week, hope to push it up to 13 miles.
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  11. For the hardcore...

    by , June 3rd, 2010 at 09:08 PM (Elise's Fitness Fun)
    masters swimmer!

    Today was my day off, but I coached a workout for the older kids. The yardage was on the low end for them as I wanted then to get in some quality efforts with lots of rest. They have a long course meet coming up, so I tried to be creative while using a SCY pool.

    Mostly freestylers are going to the meet, so this workout is a little freestyle heavy. The yardage is 5300 which is a little bit more than a typical masters swimmer might do, but for the hardcore, this SCY workout is a piece of cake.

    Warm-up: 500 swim, 500 I.M. drill

    6 x 50 free on :45 - get the heart rate up

    4 x 75 free on 2:00 - hold 5 to 10 seconds faster than best 100 free time

    50 easy

    300 recovery swim - free with buoy and snorkle

    4 x 150 free - swim 100 with buoy and then kick 50 with board on 2:30

    4 x 125 with fins: 25 SDK/50 swim on 1:15, 25 kick/25 swim (match kick to swim) on 1:15

    50 easy

    6 x 100 swim on 1:30
    1 minute rest
    5 x 100 swim on 1:25
    1 minute rest
    4 x 100 swim on 1:20
    1 minute rest
    2 x 100 swim on 1:15

    75 easy

    1 x 50 swim from a dive - all out

    100 easy

    1 x 50 swim from a dive - all out

    225 easy

    5300 SCY

    Updated June 3rd, 2010 at 09:29 PM by elise526

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  12. Dreadmill workout

    by , June 2nd, 2010 at 03:31 PM (Elise's Fitness Fun)
    I didn't get up early enough to run outside before the bad heat hit, so hit the treadmill at the gym for a quick workout. Did 2 miles alternating 2 minutes easy, 1 minute hard. On the easy segments, I kept the pace at 5.5 mph. On the hard segments, I increased my speed thoughout the run until I was running the fast segment at 9.0 mph.

    After the run followed it up with the following core exercises:

    1 set of 100 bicycles

    20 torso twists

    20 knee lifts/leg raises

    3 sets of 10 toe raises

    Lately, I've gotten big on adding in little places I can burn calories. For example, yesterday instead of driving to the fire station to vote, I walked. Got in a one mile walk just doing this. On my days off or where I have so much going on I can't get to the gym or pool, I think I'll find ways to walk more.

    Updated June 2nd, 2010 at 03:54 PM by elise526

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  13. I swam!

    by , May 31st, 2010 at 08:24 PM (Elise's Fitness Fun)
    Had not planned to do any form of swimming after Nationals for a couple of weeks, but the outdoor pool beckoned today. I did still stick with my plan of doing warm-up style swimming:

    3 x 100 easy free with 20 seconds rest between 100s

    2 x 50 - fly/free

    100 easy free

    500 SCM

    Later in the day, my husband, son, and I decided to hit the trail again for a run. Had planned to do it tomorrow, but it looks to be a busy day, so we went ahead and did it in the early evening.

    Son and I did the same 3 mile route. As I promised yesterday, after the first mile we walked 30 seconds. We took 30 second walk breaks every 1/2 mile for the rest of the run. Finished the run in a time of 27:24 which included the walk breaks. This is two minutes faster than we went yesterday. Sure does make a difference with kids when you build in little breaks. He blew past me the last 1/2 mile too.

    Husband is on a program where he runs 5 minutes and walks 2 minutes for 2 miles. He really seems to be enjoying it and is talking about doing it on his lunch break. I think it is too hot then so hoping I can talk him into doing it in the early evening.
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  14. Easy run?

    by , May 30th, 2010 at 02:40 PM (Elise's Fitness Fun)
    Started on my running plan today. My eleven year old son likes to do a 5k race here and there, so joined me today for my run. He actually has been doing more running lately than I have. He has these goals to get faster on the 5k, but I've told him he has to practice to get faster. He has no problem running 2 miles at a pretty good clip, but when he hears 3, I think it kind of freaks him out. Still, he seems to want to get past this "mental block."

    At nine years old, he ran a 7 minute mile, but today I had to prod him a little to get the first mile done in 10 minutes. We walked at the first mile for a few seconds and I talked to him about breathing.

    All was going well and I made a goal for us to get to the 1.5 mile turnaround point in 15 minutes. He made it at 15:04 and then insisted he couldn't go any further. We walked 30 seconds and I talked to him again about breathing. I told him to hold my hand and run with me to the 2 mile mark. He did this and then we took a 20 second walking break when we got to the 2 mile mark. When we started to run again, all $&$# broke loose. He sat down on the ground and insisted he couldn't do it. I told him again to let me hold his hand and I'd do the work. I picked out little landmarks along the way and gave us goals to make - things like the dirt pile by a certain time. When we got to the point of just 100 yards left, I told him to sprint it in which he easily did.

    He got the 3 mile run done in 29:34. I think I was more exhausted from trying to get him to believe he could do it rather than the actual run itself.

    We have a different strategy for next time. I've promised 30 second walk breaks at the mile, 1.5 mile, and two miles if we can run the first mile in 9:00.

    He is now happily sipping on a large grape slush from Sonic. He says he feels bad for complaining and shouting at me a couple of times. He also says it wasn't that bad and knows he will go faster next time.

    Updated May 30th, 2010 at 04:38 PM by elise526

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  15. Running thoughts

    by , May 29th, 2010 at 09:46 PM (Elise's Fitness Fun)
    I've been under the weather the last couple of days with a stomach bug. Thus, my plans to get on a running program have been thwarted. I've been looking around at some running plans to help me stick to a schedule. No luck so far, so I may just have to stick to my own.

    Most of the plans seem to call for way more running than I feel is necessary to achieve my goal. For example, to run between a 19 minute and a 22 minute 5k, most plans say you need to run 40 to 60 miles a week. I've never run more than 33 miles in a week in my life! A few years ago when I was running a mid to high 20 on the 5k, I rarely exceeded 25 miles per week.

    So, as I am recovering from this bug, I am trying to devise a running program that will not exceed 25 miles per week yet get me down to running maybe a 22 by the fall. Still on my swimming break for another week or two, but I envision swimming at least two times a week while I am doing this program.

    For the upcoming week, I'm thinking something like this:

    Sunday: Easy 3 mile run on a trail

    Monday: cross-train

    Tuesday: On the track - warm-up of 1 mile, jog the curves/stride the straights for 1 mile, easy for 45 seconds/hard for 15 seconds for 1 mile, 1 mile cool-down

    Wednesday: off or cross-train

    Thursday: On the treadmill: 1 mile warm-up, 2 miles at 9 minute per mile pace, 1 mile cool-down

    Friday: Off or cross-train

    Saturday: Easy 4 mile run
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  16. A New Regimen

    by , May 26th, 2010 at 12:20 PM (Elise's Fitness Fun)
    I turned 44 today and also got started on my running regimen. While I felt young and in shape this past weekend, the run today definitely reminded me that I am middle-aged.

    Temp was about 75 and humidity 70%. Not bad, but not ideal for getting out to run for the first time in a few weeks. I still had that hit-by-a-truck feeling that Fort described yesterday that also kept me from working out until today. I planned to go slow but not this slow.

    About a mile into the run, a twenty-something gal about a half foot shorter than I ran by me. I'm not even sure I could call it running. She had some funky gait where she barely picked her feet off the ground and it was lopsided. Nonetheless, she got further and further ahead. I wasn't even going to try to keep up. My lower back was tight which reminds me that I need to pull out the foam roller to work on that tendon that goes from your hip to your knee. Should help the back tightness.

    At mile 2, I broke down and had to walk. It was hot, I felt beat up, and plain old tired. After a few minutes of walking, I picked up the pace again and finished the three miles in about 30:54.

    I had thought about going to do the spin class tomorrow morning that all the hardcore triathletes do, but think I'll wait until next week to start. I want to add this class and keep doing it during the swim season because I was disappointed in my leg reserve on my 50 back and 50 free this past weekend. In the past, when I biked or did spin classes, in the pool, it felt like my legs would never let me down.

    Off to drink whatever recovery drink I can find around the house and enjoy the fact I've made it through 44 years of life.
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  17. Final day at Nationals

    by , May 23rd, 2010 at 07:08 PM (Elise's Fitness Fun)
    Skipped the 100 back today, but glad I did as it gave me a chance to cheer Fort and my friend Barb on. Also gave me a chance to talk to some more folks.

    Swam 50 free in 26.82 which was .03 slower than what I did at Auburn. I wasn't overly disappointed as this was the last day, but really had hoped to do a low 26. I think I gave everything I had, mentally and physically, on the 200 back and the 50 fly. Not much left in the engine. In the whole big picture of things, I'm pretty happy to be walking away from this meet with a masters best time and two eighth place finishes. Never would have expected the later.

    In the next year, hope to work more on my backstroke and the longer (but not anything over 500) freestyle events. I think the only thing where I am truly a sprinter is perhaps the 50 fly and I even have my doubts there. The age-group coach remarked back in January that I was not a 50 person and more of a 100 if not 200 kind of person. This is probably true, but I'm probably too lazy to train consistently for these types of events.

    In the next couple of weeks, I plan to pick up my running and biking. Probably won't hit the weights for another two months and for at least a month, my swimming will be warm-up speed.

    My weight training helped me tremendously on my 200 back and my 50 fly. I would not even consider racing either event unless I have been weight training. I do think I pushed the envelope on my weight training and was lucky to escape injury. I owe a lot of credit to my weight-lifting friend back home who watched my form, made suggestions on where I should change, and told me when I should cut back or come off the weights.

    It really helped to swim once or twice a week with the kids for the last eight months. The workouts really helped me build up my endurance so I could bring home my 200 back. Also, I think doing a few workouts here and there written up by Coach Ed Nessel was extremely helpful for my speed on my 50 fly.

    My husband, who was not able to come, has been so supportive through my training for Nationals and was great at telling me when I needed to rest. I'm hoping that he will swim with me next year at Auburn for the LC Nationals.

    Updated May 23rd, 2010 at 10:22 PM by elise526

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  18. Nationals - 50 fly/50 back

    by , May 22nd, 2010 at 08:34 PM (Elise's Fitness Fun)
    Some great races today! Got to watch Rich Abrahams set a new record in the 65-69 age-group in the 100 free with a 49! Also got to see Rowdy Gaines do a 46.9 in the 100 free. Totally awesome swims. I missed Brunelli's 42 in the 100 free though. What a spectacular swim that must have been!

    Swam my 50 fly in the Pro I used at Athens, Georgia last summer. My theory was that the B-70 was too consticting for my stroke. I used the B-70 on the 200 back yesterday, so it obviously worked well for back. I decided, however, to stick with my plan of going with the Pro. It worked well. Took over a second off my 50 time that I swam at Auburn in the B-70. My time of 28.81 got me eighth place which was another pleasant surprise. My time was not a masters best, but was the best I've done since 2003.

    Decided to skip the 100 free today because between the 9 seconds I've cut off my times and poor sleep last night, I was worn out. Skipping the 100 free gave me a chance to go back to my room, eat a good lunch, and rest for a little while.

    Swam 50 back later today and swam in a brand new B-70 I had not broken in yet. Big mistake. At least when I raced in a B-70 for the first time at Auburn, I had done some sprints in it and worked out in it once or twice. The new B-70 I used today was so tight I felt like I could barely move on my backstroke. Also, it wouldn't surprise me at all if I have gained 5 pounds since I got here with all the good food I've been eating when we go out at night. No surprise the suit was way too tight. Ended up going 32.02 which is .25 of a second slower than what I did at Auburn.

    I'm afraid my lack of a good swimming base is starting to become apparent. When I signed up, I debated not doing any events on Sunday, but since my friend that I am rooming with was going to, I figured I'd go ahead and enter. I'm slated to do the 100 back and 50 free. These events are back-to-back with just one hour in between. I'd really like to get a decent freestyle swim in at this meet, so if I'm super tired when I get up tomorrow, I may end up just doing the 50 free. Not sure whether to use the old B-70 or the Pro on the 50 free.

    It has been great to be able to come to this meet, see some friends, and meet some new folks. I feel pretty blessed to be in good health and able to swim well. It is also a blessing that my immediate family members are in good health and that they have been so supportive of my racing in this meet!

    Since I may be only swimming one event tomorrow, hoping to be able to visit with other swimmers more and cheer them on!

    Updated May 22nd, 2010 at 08:53 PM by elise526

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  19. Nationals/200 back

    by , May 21st, 2010 at 05:44 PM (Elise's Fitness Fun)
    Really having a great time visiting with folks at Nationals. Everybody is so nice and encouraging. Aquageek gave me a really cool swim cap from MAC. What a super guy! Have really enjoyed chatting with the Fort, Qbrain, Medicine Woman, Lisa Groves, Speedo, and Swimstud. Got to meet Pwolfe, Chris S., Dana B., and Michelle Kagy-Swartz, just to name a few, and they are super nice!

    Got my first race of Nationals, 200 back, done today. I was a nervous wreck beforehand as I always am before my first event of a meet. Had no idea what to expect and tried to remain as positive as possible about the race. Every now and then the committee in my head would try to remind me that I was nuts for entering this race with 10,000 yards a week as my base. Also, this was going to be only the second time I had done the race in the last six years. The first time since early 2004 that I did this race was at Auburn this past February. I used this time at Auburn as my seed time (2:33). I almost wondered if I could do that time as I had done such a drastic taper for Nationals. In the end, I reminded myself no matter how I did, it really didn't matter. Just the fact that I am here and able to swim the event is a blessing.

    My goal was to win my heat and pehaps break 2:30. I had decided that no matter where I was, I was going to start to really turn it on the last 75. When I jumped in, the water felt cold and somewhat shocked my system. I could feel the start of an asthma attack coming on. Made myself remain calm. I became acutely aware of how tight my suit was on the second 50 and how my breathing was not going well. Reminded myself to hang on and focused on my breathing. Was able to gather myself together and start to turn it on at the last 75. I could see Tracy Bachmann next to me in lane 6 was winning the heat. I really tried to catch up to her a little on the last 50 so that I could win the heat. Couldn't catch her, but was stunned when I looked up at the clock and saw a 2:25.60.

    The time was a masters best and placed me much higher than I thought possible - 8th. I'm so excited about this that if I do poorly in my other events, I'll still be super happy.

    Below are my splits. Pretty happy with these.

    34.65 1:11.90 (37.25)
    1:49.23 (37.33) 2:25.60 (36.37)
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  20. Further Atlanta observations

    by , May 20th, 2010 at 02:10 PM (Elise's Fitness Fun)
    This is the fourth Nationals I've been to and have to say that it's looking like the best run I've seen yet!

    Today's observations:

    1. Located much larger locker room as qbrain mentioned. It is down the hall from the smaller one.

    2. Hospitality room is on the hallway on the way to the bigger locker room. Very good food selection and lots of tables on deck where you can sit down and eat.

    3. Glad I got the gold parking pass. The parking lot is right out the door and not crowded at all. Kind of glad I can leave lots of stuff in my car since it is so close.

    3. Got a chiropractic adjustment from a darling young man who is with Life University. The adjustment was great and it was FREE!

    4. Swam in the diving well after the adjustment - about 1,000 yards. Not overly crowded - about 3 or 4 to a lane. The water temp was warmer than competition pool which I like because I don't like to get cold when I'm warming up.

    5. Free shampoo, conditioner, and body wash provided in the locker room in the shower area! This was awesome as I forgot my shampoo.

    6. Lots of vendors and very easy to get to.

    7. Many more mesos today, both swimming in the distance events and warming-up.

    8. I actually changed in the small locker room just to see how crowded it was and it was not crowded at all! It is so close to the pool that I may stick with it afterall.

    Lots of friendly folks around. Looking forward to seeing some more tomorrow.

    Congrats to Geek for a fine swim in the 1,000! Looks like his training is paying off! Also, congrats to Kristin Aziz for breaking 20 minutes in the 1650!

    Updated May 20th, 2010 at 02:29 PM by elise526

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