Meet / OW event plans and results from U.S. Masters Swmming events in this category.
Went for a 5 mile zen run today. Perfect fall weather!
Videos from Sprint Classic:
Here are the meet results: http://www.patriotmasters.org/Sprint...limResults.htm
I was lucky enough to have Speedo and SwimStud tape my 50 fly and Swimmy tape the final heat of the women's 50 back. And I must say, they revealed all my technical difficulties! lol
On the 50 back, my underwater on the second 25 was better than my first 25 -- somewhat unusual for me. On the first 25, I broke out with my head at an angle instead of leaning back. I recall this moment. I had done 13-14 dolphin kicks and was thinking that I better get the hell to the surface fast. But I thought my turn looked decent.
On the 50 fly, I took a HUGE look at my nearby competitor. 100 lashes, though I do note some acceleration after that look. My breakouts looked a little rocky as well. And my start ... well, that was my worst one of the meet and I made a lot of noise. lol And yes, I was wearing a B70 and my chief competitor (former secret nemesis was AWOL) was not, but I was old enough to be her mom.
Here's the final 50 back heat of Team Hottub Ladies, most of whom are illustrious top ten backstrokers and good swim buddies:
Lane 3, Barbara Clifford-Dicks
Lane 4, Fort
Lane 5, SwimmieAvsFan
Lane 6, Julie-Mulie Oplinger Roddin
Lane 7, Swimshark
[ame="http://www.youtube.com/watch?v=kBjKjaq8IKs"]YouTube- MVI 1033[/ame]
Barb and SwimmieAvsFan have been really working on their SDKs and I think it really shows!
And here's the 50 fly taped by Speedo:
[ame="http://www.youtube.com/watch?v=4K2T_GJLUsg"]YouTube- swimming sprint classic 006.avi[/ame]
If you look closely, you can see Stud in his itsby bitsy teeny weeny Speedo brief on the other side of the pool taping.
The 50 fly from the other side of the pool taped by Stud:
[ame="http://www.youtube.com/watch?v=sRcif3L90cg"]YouTube- Leslie 50 Fly zones...[/ame]
My neck is pretty sore today. I noticed a twinge in the right side after the evilstroke start. So it was either caused by: (1) so many starts, (2) checking out the competition, or (3) swiveling my head to check out the cute guys in the hottub (Eney's suggestion, lol). I would have liked to go for a slow swim this afternoon and sit in the hottub, but it's a no go with too much to do. Tomorrow hopefully.
Updated November 5th, 2009 at 11:04 AM by The Fortress
Celebrated my 5th anniversary as a masters swimmer today at the GMU Sprint Classic. My first masters meet was Oct. 2005, a few months after being hobbled by running injuries.
I swam the 50 back, 50 breast, 50 fly and the four 25s. Didn't have enough gas to swim the 50 free -- it was just too close to the 50 fly and I was still tired. Plus, I didn't want to be absolutely trashed for the very fun annual Battle of the Drop Dead Sprinters.
Here's how it went:
50 back: 1st place, 28.55
2005 time: 31.1
Turnover was good, but felt a bit choppy, much like the Fall Ball. My first breakout was not ideal; I was angled up to much instead of having my head back. I glided into the finish again a bit (though not quite as loco mcstupid as the prior meet). Not sure I should have taken another stroke. Wolfy noted that, based on my stroke count, I was in "no man's land" where either gliding in or smacking my arm on the wall was inevitable. Still, apart from CZ last April, this is my second fastest 50 back time ever -- the same time I swam fully tapered at Auburn last February.
50 evil, 3rd place(?), 34.82
Got absolutely owned on my gridges with Wolfy and Stud. Kudos to them! And an absolute failure to execute on my part. I went way too deep on the start. I had a good streamline, dolphin kick, pull down and kick up and, then, well, I was still 2 feet under water at the 15 meter mark ... Very comical. I thought I was floating up veeeerrrry slowly to the surface, but others detected some unintentional flutter kicking. However, despite everyone shouting "DQ" at what seemed like the top of their lungs after the race, I wasn't DQ'd. lol But I must admit that, after floating around in a streamline position for seemingly forever, I completely forgot everything Allen Stark ever said to me about evilstroke and swam old style evil. Still, I guess if you discount my little "error" the swim wouldn't be that far off the 34.1 I swam at CZ last April where I had a good start and turn.
50 fly: 1st place, 27.65
2005 time: 29.5
Pretty solid race. I felt like I was missing some zip, didn't have the best streamline entering the water, and glided just a tad into the turn and finish. Speedo filmed this race, so I'll see what it looks like on video. (I looked quickly on camera -- and it showed me peeking at the competition!) I went 27.5 last year at this meet, so this is virtually equivalent.
Battle of the Drop Dead Sprinters:
Now, for the BEST part of the meet. Last year, I went:
25 back, 13.96 (1st)
25 evil, 15.95 (3rd)
25 fly, 12.71 (3rd)
25 free, 12.01 (1st)
This year, I went:
25 back, 13.74 (1st)
25 evil, 15.69 (4th)
25 fly, 12.61 (1st)
25 free, 12.01 (1st)
I was a little worried about defending my Fastest Woman in the Pool title after scoring 0 points on the 25 evil (though I had a much better start). But I got really good starts on my last 2 25s, especially on my 25 fly where Wolfy said I had a great breakout. I barely held off Cheryl Ward and Jen O'Reilly in the 25 free -- they were closing fast. SwimmieAvsFan showed some real sprint today (including winning the 50 free)! I'm hoping my sprint victory makes Ahlee happy -- I'm getting older, but still faster.
The boys' 25s were fast and furious! One guy went 9.96 in the 25 free in a brief (though no one's brief was as brief as those sported by Muppet and SwimStud!) Typically, the clock doesn't start picking up times until 10 seconds, but fortunately Cheryl had re-set the clock to pick up times at 9. Wow!
I wish more meet directors would do 25s! It's great speed work, great work on starts and great fun. I was happily surprised that my times were slightly faster than last year. And I liked my prize -- goggles, cap and cool t-shirt from our first CZ meet at GMU. I still am wearing the GMU suit I won in 2007 as well.
Sat in the hottub chatting with Speedo, Wolfy, Cage Fighter, SwimStud and SwimShark.
I didn't feel completely "on" at the meet. In fact, Speedo and I both felt slightly flat. It could possibly be that a 3 day taper would have been better than a 5+ day taper. Also, I usually don't lift at all the week before a meet and this week I lifted 2x, although somewhat lightly. Who knows exactly how much these little things make a difference, if at all. But it was a very fun, very low key meet.
I feel pretty trashed now. Swimming at a meet is so much more exhausting than doing AFAP work at practice.
I chatted with Jeff Roddin at bit before scratching the 50 free. We agreed that it is very difficult to swim 4 50s + 4 25s at a meet at a high level on the type of AFAP workouts I am currently doing. To do that many events, we both thought some more conditioning was required. For this reason, I will likely not enter the 50 evil at NEChamps on Sat. and stick with no more than 3 events per day.
Wolfy encouraged me to continue yoga, asserting I would get more bang for my buck doing that as opposed to more lifting. I'm not sure about this, as I'm already pretty flexy. But it definitely loosens up my upper and mid back more than usual.
And ... my trusty B70 developed a small hole after the 50 back. It didn't get any bigger as the meet went on. But it seems to be ending it's life span. Of course, it's nothing like Wolfy's B70 ...
On that note, I'm not sure there is an "apples to apples" comparison of my times between this year's meet and last year's meet. The B70 I wore at last year's meet was much newer than this one. There's nothing quite as performance enhancing as a spanking new suit.
And, Jimby, your buddy Mark Cox is a real speedster! He swam great today.
Updated October 26th, 2009 at 09:17 AM by The Fortress
More Fall Ball:
Here's the video of Jazz and I swimming the "100 free" at the Fall Ball (with a little cameo of Jackie O. ...) Jazzy's fly looks very smooth. I was way too deep -- no wonder I had trouble seeing/reaching the touchpad at the finish ... lol. Kirk said we should be deeked for delay of meet.
I could hear Allison in the background saying "what's the point?" lol. The point was fun. I'd definitely do a 50 SDK in that setting again.
[ame="http://www.youtube.com/watch?v=U12FIYZwwX4"]YouTube - Leslie & Brian's 100 free[/ame]
I did get my 100 back splits: 31.6/33.1, basically almost even split b/c the differential was mainly the start. No split on my 50 SDK. Just didn't hit the touchpad hard enough.
Had a blast at the PV swim wedding. It's pretty funny when the groom welcomes everyone by first asking "How many of you went to swim practice or coached a practice this morning before coming?" We got swim caps as favors and these were seen in abundance on the dance floor. Many of us plan to wear them at the Sprint Classic next month. And the very handsome and beautiful bride and groom even posed for a swim shot (see below). I'm surprised Wally didn't give Jeff a little push ...
Updated September 28th, 2009 at 04:25 PM by The Fortress
No razzle dazzle, but plenty of fun. The pool was very nice - couldn't believe it was a high school pool(s)! It was nice to see some of the PV gang (though many seemed to take a pass either because of recent tris/OW or the upcoming PV nuptials.) And it was great to see Jazz again, and he was very speedy!
My times were fairly solid, but I had some technical difficulties. Felt like I had serious SCY rust. It was probably good to attempt to work out some kinks at this meet. I was also thrown off some by a switcheroo. I could tell in warm up that the backstroke flags were set at 5 meters. But I didn't know until after the 50 back that they were switched back to 5 yards before racing started.
I did feel tired in the water. This confirms my thinking that I just cannot compete very well two weekends in a row. However, since I had no expectations of this meet and used it for training, all was fine.
I also felt kind of "weak" strength wise. I suspect this is from doing weights only once in the last 2 weeks. I've also been completely unfaithful to my RC exercises.
50 back, 28.7
Did this as a split request in the 200. Took too many strokes from the flags in and jammed the first turn a bit. Took fewer strokes from the flags in at the finish and glided about 3 yards or so. lol. Jazz and Paul estimated a .5-.6 time loss on the finish. Still, it's about what I expected to go. If I had gone a low 28 right now, that would have been very surprising.
My stroke felt choppy and I had no zip/decelerated on the breakouts.
100 back, 1:04.8
Did this at about 90-95%. Wasn't sufficiently HTFU'd to kill myself with a total all out effort. (Felt slightly less guilty when Neill admitted to taking the same approach.) Turns/finish were better than the 50 (which Hulk seems to have called a "split-splat :P), and I SDK'd a fair amount. Just no real zip and took it out somewhat leisurely. (10 lashes from Ande.) There are no splits yet; that's just how it felt.
"100 free," missed split
I didn't feel inspired to swim a real 100 free. Since Jazz was doing a 50 fly on his first 50 of the 100 free, I decided to do a 50 SDK. I opted for doing it on my belly. Kinda wish I had flipped over and done it on my back, which I think is faster.
I almost hit the bottom of the pool about halfway on the first length. lol This is hard to do as the pool was 7 feet deep at that spot ... Had to come up practically vertical at the open turn and finish to get to the walls. Apparently, I didn't hit the touchpad hard enough to get a split ... Think it was probably around 30 or so though, nothing too fast. I did a 31+ from a push a week or so ago without a B70.
The officials were pretty entertained by our 100 free heat. The referee, who I had chatted with throughout the meet after arranging my split request, laughed and wryly observed that I had gone past the 15 meter mark. I smiled and agreed he should DQ me, but he decided not to since he'd never seen anyone do a 50 SDK at a meet before.
Allison taped our "100 frees" since Jazz and I were in adjacent lanes. She said she lost track of me since I was too deep, so we can all look forward to seeing Jazz.
Not bad. My backstroke times were comparable to those I swam last September at the Shootout (there, I went 29.1 and 1:04.7) and I felt relatively more "rust" at this meet. If I had gone slower than 1:05.1, I would have had admit a defeat by the Geek, and send him more caps as penance. Fortunately, this humiliation was narrowly avoided.
Now, back to sprinting and the weight room. No more cushy aerobic sets and OW cruising!
Updated September 26th, 2009 at 09:16 PM by The Fortress
Fall Ball & Sprint Classic:
Remembered to enter the Fall Ball online tonight at the last minute. I wasn't crazy about the order of events, and there are no stroke 50s or 100 IM. I entered:
I won't swim both the 100 free and 200 IM. I'll just see what I feel like swimming once I'm there. The 200 IM I swam last year was the most painful thing ever, so it will probably be the 100 free (if I'm not gassed after the backstroke events). There are unofficial stroke relays there as well that sound pretty fun. Haven't done one of those since I was a kid.
I think for the Sprint Classic I'm going to swim the four 50s and the four 25s. I'd like to swim the 100 fly before the end of the year, but I swam that last year at the Classic and I have a yen to do the quad 50s. The 100 fly is right between the 50 back and 50 breast.
The procedure went fine today. No ulcers. I was a little foolish to think I was going to work out today though ... I took a 3 hour nap instead and was kinda groggy the rest of the day. Back at it tomorrow.
Anyone ever tried this recovery drink?
Updated September 16th, 2009 at 09:55 AM by The Fortress
Finishing off my week of being a slacker.
I did walk several miles around the Kennywood Amusement Park in Pittsburgh yesterday with family and friends. In 100 degree heat, no less. Love the Phantom's Revenge!!!
Today, I just drove home from Pittsburgh with my kids and a friend. I let my two Savageman relay partners take a detour to Deep Creek without me to bike and run on the murderous course. Not a twinge of guilt!
I think I'll exercise tomorrow ... though I won't make like Sprinticus for awhile.
Here's my 50 back video from Nationals filmed by Jimby. Haven't seen the one Hulk filmed yet. It's pretty much like I remembered it -- conservative on the start, good breakout, and running out of gas about 5 meters before the flags. (Ande says I must learn how to split 50s appropriately! lol) Still, so happy to break 32!
[ame="http://www.youtube.com/watch?v=S_QnCTP2n2w&feature=player_embedded"]YouTube - Leslie's 50 LCM Backstroke National Championship Performance[/ame]
I returned home to an intense onslaught of demands, frenzy and servicing. Yeesh! Can't I just lay on the couch and recover? So, before I rush off to the next kid pick up and feeding, here are my thoughts in random order.
1. Meet Performance:
Felt like I had a pretty good, but not perfect meet. Traveling is always tiring for me, and I had an rather trying first travel day with GPS failures and whatnot. And the first night, I had an engineer in my hotel room at midnight fixing my phone and alarm clock so I could get up in the am. You don't need little things like this to go wrong when you're trying to power down and get some sleep.
Anyway, I was happy with all the swims except the 100 back. Though I felt like I brushed off that disappointment pretty quickly and moved on. My 50 back split on Thursday was OK.
I'm not sure it was the best decision to start fighting the sleep issue with meds 2 weeks before Nats (but I did because of #6 below). The medication I was taking made me groggy in the morning. I gave it up after Friday on Dr. Allen Stark's (aka Mr. Breaststroke) sage advice, and felt better the last two days of the meet. Didn't sleep much, but then that is SOP for me at meets. It seems to be that way for many others as well. My doctor did confirm today that the sleep medication I was on can cause muscle tightness and cramping. He coulda told me! lol Anyway, I'm going to try something else for awhile because of these adverse side effects.
I held up pretty well over 4 days, which surprised me. I'm usually just gassed after 2. That was probably due to swimming a minimal number of events each day and nothing too long. I got a 30 minute massage after Relay day which probably helped too.
But overall, with PBs in my 50s, being very close to two WRs, and some great relays, I felt like I did pretty well. I'm cautiously hopeful that my 50 back will remain in the #1 position this time in USMS and FINA. We'll see ...
In general, I have to say national meets are a bit too long for me. Except for being able to see friends (which is huge and amazing and pure fun!), I prefer the 1-2 day meet format. It's a huge burden on my family to be gone so long and it takes a toll on me too. But masters swimming isn't just about times or maximizing performance.
2. Relay Day:
Seems somewhat controversial. I had a really great time that day with my teammates. Got to swim with friends and there was a lot of camraderie and cheering. I got so hoarse my voice starting morphing into Ahelee's!
I think having Relay Day stuck in the middle of the meet, as some have commented, took some bite out of the Sunday events though. It's hard to know how much. I guess I'd prefer to have it the last day of the meet. Then, those swimming with their teams can have at it and those without teams can leave early and save some dollars. (Having a meet where you arrive on Tues or Wed and leave on Monday is kinda pricey to say the least!) It doesn't really appeal to me to have 1-2 relays at the end of each day, as the wimpy sprinter in my finds that exhausting.
3. Taper Execution:
So glad I did RC work during taper this time! My gimpy shoulder held up fine during the meet and doesn't feel too poorly right now either. In fact, I'm not terribly sore -- just very tired.
I did weights a bit longer than usual into taper this time as well. That didn't seem to hurt. And I wonder if the tapering of the weights and adding explosive weights helped some?
I did feel like I overdid it on one day -- the Sunday before leaving for Nats on Wed. I did too many backstroke starts that day, leaving me tired for two days. I won't do this again right before a big meet.
(My backstroke starts in general were a bit erratic as Chris' DQ and the 15 meter mark preyed on my mind some. My start is a huge edge or me, so I need to get the kicks down as well as I can. In all three backstroke starts I did, I had a body length lead on the field at the breakout. Lisa Dahl literally corralled me in the warm down pool and asked what I was doing for this.)
4. Comparison to 50s in 2008:
2008 = 31.1
2009 = 29.7*
1.4 second improvement
2008 = 33.4
2009 = 31.9
1.5 second improvement
2008 = 29.2
2009 = 28.5
.7 second improvement
* = only swim done in a Jaked as opposed to a B70. At the Terappin Cup meet in June, on shorter rest and after a LZR blow out, I swam a B70 clad 30.7 in the 50 fly. But I was rather dim spirited for that.
I guess since almost all of these times were done in B70s, Jim can't very credibly attribute the improvement to the suit.
5. Jaked vs. B70
My experience with the Jaked: meh. It seemed very similar to the B70 to me except less comfortable. This could be because my B70 is somewhat older and stretched out.
I did swim an extremely fast 50 fly in the Jaked. I'm not sure how much of an edge that gave me over the B70. My other two swims in the Jaked were the 50/200 back and the 50 free. In both these swims, I was slower than the 50 back and 50 free I swam with my B70. I did get relatively poorer starts in the swims with my Jaked so that could explain some of the lack of differential. Some could likewise attributable to fatigue -- e.g., I was more tired for my 50 free on Sunday than for the two leadoff legs in the relays on Saturday. Still, the Jaked was no magic pill for me. I'll continue to use it of course. Not sure where yet!
6. Extra Stress
I've also been under some additional stress/anxiety because of a health issue with Mr. Fort. He recently had abnormal blood test results and an abnormal bone marrow reading on an MRI. His doctor suspects myelodysplasia. There is really nothing good to say about this rare illness. We are seeing an oncologist on Thursday and he will likely need a bone marrow biopsy. He has had odd blood readings in the past and the abnormal bone marrow reading could be from trauma from his prior hip injury, so we're hoping for the best. And this is a man who biked 70 miles 10 days after getting 20 stitches in the calf muscle ... Still, this news, to say the least, has been upsetting and unsettling. I didn't say anything about it before Nats, and thought about canceling. But Mr. Fort really urged me to go since I had trained so hard. I felt very fortunate to see and be surrounded by such good friends while I was there! I miss my Indy peeps already!
I uploaded 80 or so photos to FB. I'm at my limit for photos here on USMS so you will have to go to FB to see the shots of forumites and friends. I thought my 50 fly video was on my camera, but it is not. Both Paul Wolf and Jimby filmed my 50 back, so hopefully I will get a link soon. One of Jimby's friends, a professional photographer, also took some shots of my 50 back that looked fabulous. He said he would email them to me. I can't wait to see them!
Updated August 11th, 2009 at 10:19 PM by The Fortress
About to hop on a plane home, so just a quick-ish report. I'll post more analysis and thoughts later.
Sunday's events were the 50 free and 50 back. I was glad the 50 free was first to "get the cobwebs out." I was definitely tired after relay day and another poor night's sleep, but not unreasonably so during warm up.
50 free: 28.6, 3rd place
Last year, went 29.3 at a USA meet with some rest in my B70. Yesterday, I went 28.7 and 28.5 in my B70 leading off two relays. On both of them I had very good starts. Not so today. The starter held us for a long time. I didn't get off the blocks well and went too deep. I was dead last at the 15 meter mark, which is unusual for me, though I am not immune to inconsistent starts. Recovered decently and finished in 28.6 for third place. I wore my Jaked for this race. I probably would have gone faster than yesterday'stimes IF I had nailed my start. But fancy suits don't fix that problem!
Lisa Dahl protested the start. Eney Jones also agreed it was terrible. Lisa had been hoping to
approach the WR. They also herded us like cattle through the 50s making up some time on the timeline by doing this. That wasn't ideal either.
Even so, very happy with my 50 frees. My
fastest of 28.5 is a big improvement from last year. (same suit)
50 back: 31.99, 1st place
My backstroke felt better in warm up and I made sure to do some backstroke sprints to get my arms moving. But I had a real energy lull and felt dead tired after the 50 free. FlyQueen got me a cup if coffee and that seemed to perk me up.
Since I had gone a 32.3 on Thursday, I was not at all concerned with my time. I just wanted to win cuz this event is my baby. Got a good start, though I played it fairly safe on the SDK front, taking 12. Had a very good breakout and just cranked. Started running out of gas about 5 meters from the flags. Stuck my finish, getting a 31.99. Was thrilled! I missed the WR by .2, but given that I was tired and it was day four, I was happy to finish on a good note.
I changed into my ratty old fashioned stretched out B70 for this race. I hadn't felt comfortable in the Jaked for backstroke on Thursday. In my B70 last year, I went 33.4, so this us a huge improvement.
In general, I think the 50 fly and 50 back were my best swims of the meet. The only real disaster was my ill fated 100 back. I held up better than I thought I would over the course of 4 days.
I did get a quick breaststroke clinic from Allen Stark after my 50 back. He gave me a few tips
to work on: sculling out wider on the pull to take advantage of my strength, squeezing my elbows together more, not pausing before shooting my hands forward, and keeping my knees closer together on the kick. I had thought my kick was appalling, but he disagreed and really focused on my pull issues. He thought my ankles were plenty flexible to start walking like a duck and that there was no excuse for my breaststroke phobia!
I took loads of photos. I think someone video taped my 50 fly. I think Wolfy video taped my 50 back. I had assigned that task to Jimby, but he was apparently too addled from his 400 free to comprehend digital camera technology. Anyway, hopefully I can post links later.
As an aside, I will decline all individual IL state records that I set. Though I loved my adopted Nationals team the Academy Bullets, I'm a PV
swimmer and will promptly rejoin GMUP.
Updated August 10th, 2009 at 12:49 PM by The Fortress
First, no cramping today. Made sure to drink a ton of Gatorade. My GMUP buddy also gave me some quinine tablets, a product from Canada that ge uses called "Leg Cramps.". Also just went with the usual lack of sleep.
These were my first relays ever at Nationals, and I really enjoyed them!
Wore B70, as I did on Friday.
Womens 120 200 free relay, 1st place:
I think we went a 1:54 or so and was told it was
pretty close to the NR. I led off with a 28.7, a PB for me. Previous best 29.2. Took 4-5 dolphin kicks on start. 3 breaths. Felt pretty good.
Mixed 200 medley relay, 200 plus, 3rd place
Swam the fly leg. Had a bad dive, went in a bit sidesways and and to straighten out. Think I split a 30.1. Very safe start for me, as I'm not that used to relays.
Mixed 200 free relay 200 plus, 2nd place
My first relay with Jimby, who swam his little heart out with a blowout in his B70. Very exciting finish. The team anchored by Spock on the forums nipped us at the end. I led off again and went a 28.5. Thus time, I took 7-8 dolphin kicks. I guess more is better.
I got some good feedback on my freestyle from Coach Bill White, also a Bullet. He said my kick was like a "motorboat.". I never knew this! I always thought my flutter kick was weak and that I wasn't kicking enough. This is apparently because I am doing a flutter-dolphin type motion with my straight arm stroke. I never knew that ... I think Chris has mentioned that he does this in free as well. I've heard if some coaches trying to teach this style. I guess I'm happy to hear that's what I'm instinctively doing. My head is also too high, but again, it was opined that this was because I was undulating. My body must be hard wired to dolphin kick.
Psyched for the 50 free and 50 back today. Not too worried about times, as I've already got good splits from previous swims. Fortunately, though tired, I don't feel totally broken down like I did at Zones. Off to warm up!
Updated August 10th, 2009 at 12:47 PM by The Fortress
Don't panic. You can dolphin kick with cramps.
Remember the rest of them b@tches ain't better than you.
Do not think of excuses now. It's easier to brainstorm them with friends later. A roomful of hypochondriacs are marvellously inventive.
Remember that there are likely no scientifically valid studies that show that swimming with your ankles at a right angle is more likely to slow you down than swimming with no legs at all.
Go slow. What's the rush? It's long course meters.
No matter how slow you go, you'll still beat Geekity.
It's called backstroke, not back kick, right? So who cares if you can leg press three times more than Jim Thornton?
If necessary, call for the trainer to bring you a gin and tonic stat. It's got quinine, right?
Don't forget the lime because cramps and scurvy are an even worse combination.
Ignore texts from well meaning friends asking why you were out so slow.
So I swam the 100 back today. Was kind of hoping to go 1:12 or so. I managed to put my Chris Stevenson induced start fears aside and take a body length lead at fifteen meters. Unfortunately, the double calf cramps at the start made the next 75 or so rather trying. I was told I was "galacially slow" and "ragged." I managed to get my act together at the 75 meter mark or so and pass 3 people. But, on the whole a disappointing swim; my slowest time in 3 years. My backstroke feels very odd so far this meet. I'm also not feeling so great in the morning.
Hope to have much fun on relay day tomorrow.
Had a fabulous dinner with forum friends.
Updated August 10th, 2009 at 12:46 PM by The Fortress
Blogging from iPhone ...
What an eventful first day at Nats ... Don't know where to start!
I met many forumites and swimmers I hadn't met before -- Ahelee, Eney Jones, Bobinator, Lisa Dahl, Jim Corbeau, Michael Heather, Allen Stark, Anna Lea Matysek, Frrday Girl, Kurk Dickson, and loads of new teammates. I was at the meet the entire day because I just love watching the swimming and seeing how all my friends do. And, very importantly, I got this lovely engraved spit cup from Eney Jones. We had been joking about spitting or splitting lanes in the 50 free. She was hoping my initials were LOL, but I had to disappoint her on that score.
I was a tad worried last night as I had a difficult day yesterday, but a "manly" hug from Jimby and Bill White and the dazzling smile of coach Chris helped cure that.
50 fly: 29.7
Really shocked! Did not expect to go under 30, especially since I just went 30.7 rested. I didn't
have a great reaction time or breakout and short stroked the finish. But, hell, it was a huge PB for me. AJ Block, a real stud flyer, told me this time would have won the age groups between 30-44, which shows how dominant the 45-49 ladies are!
50/200 Back: 32.3 50 split
I must admit I was a but freaked out by Chris Stevenson's unfortunate DQ right before my race. His swim was simply fantastic to watch. And I myself always worry about the 15 meter mark. As a result, I was too conservative on my start. I was too shallow and only took ten SDKs. Not playing to my strength ... My turnover also felt slower than usual and several people commented that it looked like I was swimming the 100 back. I also, perhaps out of nerves, forgot to use my nose clip! Egads! I feel like that's my good luck charm!
Nonetheless, I split a 32.3. My previous best was 33.4, so I was pleased with the time. I think this split puts me no. 1 so far this year. I just think I need to go back to my usual start.
And I have the 100 back tomorrow for that.
I'm hoping to get more sleep tonight!
Had great dinners with friends both nights. .
And only saw one super nasty B70 tear.
Updated August 10th, 2009 at 12:45 PM by The Fortress
Sunday Jul 19th, 2009 LCM Zones
Event 26 Men 45-49 400 LC Meter IM
big improvement over last year, most of it is on my last 50
1 Rasmussen, Anders M 46 Longhorn Aquatics 5:09.99 5:02.56
31.14 1:07.36 (36.22)
1:48.37 (41.01) 2:27.81 (39.44)
3:11.36 (43.55) 3:56.00 (44.64)
4:31.29 (35.29) 5:02.56 (31.27)
Event 28 Men 45-49 50 LC Meter Breaststroke
just hopped up and went for it,
need to work on breastroke
1 Guthrie, David M 49 Longhorn Aquatics 30.59 31.75
2 Rasmussen, Anders M 46 Longhorn Aquatics 34.99 33.00
3 Smiley, Jon M 48 Longhorn Aquatics 36.56 33.92
4 Jimenez, Carlos A 45 Rice Aquatic Masters 39.00 34.51
Event 32 Men 45-49 200 LC Meter Freestyle
decided to attempt to even split my race but clock messed up, I was out slower than scott
swam beside scott carpenter
he false started, went out harder than me
1 Rasmussen, Anders M 46 Longhorn Aquatics 2:06.67
clock didn't get my splits
1:35.76 2:06.67 (30.91)
--- Carpenter, Scott R 45 Jersey Area Multisport 2:05.00 DQ
28.94 1:01.02 (32.08) 1:33.85 (32.83) DQ (32.37)
Event 34 Men 45-49 100 LC Meter Backstroke
entered but decided skip it to rest up for 50 & medley relay
Event 38 Men 45-49 50 LC Meter Freestyle
improvement on my 25.8 last month but off the 24.50 I did last year
1 Rasmussen, Anders M 46 Longhorn Aquatics 25.79 25.38
2 Carpenter, Scott R 45 Jersey Area Multisport 25.00 25.69
3 Jimenez, Carlos A 45 Rice Aquatic Masters 26.53 26.37
4 Guthrie, David M 49 Longhorn Aquatics 26.10 26.68
5 Smiley, Jon M 48 Longhorn Aquatics 28.25 26.95
6 Patten, Bobby 47 Dallas Aquatic Masters 27.50 27.04
7 Richey, Steven C 49 Masters of South Texas 27.58 28.29
8 Breeding, Steve 47 Woodlands Masters Swim Team 28.50 28.49
9 White, Steve G 49 Woodlands Masters Swim Team 28.50 28.50
10 Marshall, Dirk H 47 South Texas Flying Fish 27.80 28.55
Event 42 Men 160-199 200 LC Meter Medley Relay
had this season's best 50 bk on my last swim of the meet
1 Longhorn Aquatics A 1:50.00 1:57.32
1) Rasmussen, Anders M M46
2) Guthrie, David M M49
3) Smiley, Jon M M48
4) Wood, Larry W M55
2 Woodlands Masters Swim Tea A 1:56.00 1:59.68
1) Davis, Ross C M43 2) Gentry, Matt C M42 3) Gawronski, Tomasz J M43 4) Leutner, Gerard P M45
30.76 1:06.12 (35.36) 1:33.16 (27.04) 1:59.68 (26.52)
Updated July 20th, 2009 at 12:28 AM by ande
Sat July 18th South Central LCM Zones
felt good in warm up
put on new B70 it has a few new design mods
felt really good
1st race of the day
Event 2 Men 45-49 1500 LC Meter Freestyle
took race out too hard then settled into a pace I could hold, but as you notice it slipped some
broke zone record but so did bobby patten who went faster than me
2 Rasmussen, Anders M 46 Longhorn Aquatics 19:05.99 18:34.99
0100 00:31.14 (31.14) 01:05.61 (34.47)
0200 01:40.90 (35.29) 02:17.22 (36.32)
0300 02:53.40 (36.18) 03:30.55 (37.15)
0400 04:07.42 (36.87) 04:44.85 (37.43)
0500 05:21.98 (37.13) 05:59.55 (37.57)
0600 06:36.93 (37.38) 07:14.52 (37.59)
0700 07:51.85 (37.33) 08:29.60 (37.75)
0800 09:06.94 (37.34) 09:44.73 (37.79)
0900 10:22.12 (37.39) 10:59.88 (37.76)
1000 11:37.67 (37.79) 12:15.81 (38.14)
1100 12:53.61 (37.80) 13:31.40 (37.79)
1200 14:08.95 (37.55) 14:46.90 (37.95)
1300 15:24.93 (38.03) 16:03.62 (38.69)
1400 16:41.78 (38.16) 17:20.00 (38.22)
1500 17:57.87 (37.87) 18:34.99 (37.12)
this is my best but only 1500 since I was in high school where I went 18:12
2nd swim of the day
Event 6 Men 45-49 50 LC Meter Butterfly
have to think I might have done better if I'd trained for sprints and hadn't swum a 1500 before it
1 Rasmussen, Anders M 46 Longhorn Aquatics 26.79 26.65
2 Carpenter, Scott R 45 Jersey Area Multisport 27.00 27.06
3 Marshall, Dirk H 47 South Texas Flying Fish 28.50 28.05
4 Patten, Bobby 47 Dallas Aquatic Masters 29.00 28.16
3rd swim of the day
Event 10 Men 45-49 100 LC Meter Freestyle
thought about scratching it decided to back half it
1 Carpenter, Scott R 45 Jersey Area Multisport 56.00 55.88
26.84 55.88 (29.04)
2 Rasmussen, Anders M 46 Longhorn Aquatics 56.99 56.70
28.19 56.70 (28.51)
3 Jimenez, Carlos A 45 Rice Aquatic Masters 59.34 57.56
27.89 57.56 (29.67)
4 Guthrie, David M 49 Longhorn Aquatics 56.70 58.09
27.74 58.09 (30.35)
5 Marshall, Dirk H 47 South Texas Flying Fish 1:00.00 59.02
28.45 59.02 (30.57)
6 Smiley, Jon M 48 Longhorn Aquatics 1:00.11 59.42
28.11 59.42 (31.31)
7 Patten, Bobby 47 Dallas Aquatic Masters 1:00.00 59.72
28.65 59.72 (31.07)
4th swim of the day
Event 14 Men 45-49 50 LC Meter Backstroke
4th race of the day, starting to feel some fatigue, went 28.14 last year
1 Rasmussen, Anders M 46 Longhorn Aquatics 28.99 29.22
5th swim of the day
Event 16 Men 45-49 200 LC Meter IM
felt like scratching it decided to cruise the fl bk & work the br fr, went 2:21.3 in june but since this was my 5th swim of the day I was happy with it
1 Rasmussen, Anders M 46 Longhorn Aquatics 2:22.92
31.04 1:10.81 (39.77) 1:51.44 (40.63) 2:22.92 (31.48)2 Guthrie, David M 49 Longhorn Aquatics 2:30.00 2:29.50
30.62 1:12.24 (41.62) 1:54.43 (42.19) 2:29.50 (35.07)
3 Smiley, Jon M 48 Longhorn Aquatics 2:29.99 2:32.40
1:12.45 ( ) 1:56.96 (44.51) 2:32.40 (35.44)
6th swim of the day
4 x 50 free relay
I swam anchor and was surprised to split 24.5
2 Longhorn Aquatics A 1:44.00 1:45.89
1) Wood, Larry W M55 2) Rasmussen, Anders M M46 3) Smiley, Jon M M48 4) Guthrie, David M M49
26.66 54.60 (27.94) 1:21.33 (26.73) 1:45.89 (24.56)
7th swim of the day
4 x 50 Mixed Medley relay
split 29.66, we got deeked,
had a bad touch Dave left when I shoulda touched & not when I did
--- Longhorn Aquatics A 2:10.00 DQ
1) Rasmussen, Anders M M46 2) Guthrie, David M M49 3) Hughes, Mary L
congrats to my buds who broke the american record in the
Event 18 Men 120-159 400 LC Meter Medley Relay
1 Longhorn Aquatics A 4:04.00 4:03.48
1) Thibault, Jeff M39
2) Bartee, Todd A M40
3) Blessing, Tyler J M37
4) Bailey, Bradley H M40
29.51 1:01.32 (1:01.32)
1:33.43 (32.11) 2:10.02 (1:08.70)
2:36.66 (26.64) 3:08.44 (58.42)
3:33.85 (25.41) 4:03.48 (55.04)
Saturday Results at:
Updated July 20th, 2009 at 11:54 AM by ande
Calvert, Mark 50 TMM 4:40.00 4:41.73
1:07.02 2:19.34 (1:12.32)
3:31.37 (1:12.03) 4:41.73 (1:10.36)
Hmm... I thought I could go under 4:40, but not today. But looking back, that was my 2nd fastest 400 in masters, so I'm OK with that. Eduardo, my early morning swim teammate, swam a 4:39... did well. Crushed me on the last 100. We swam the 500 at a meet in the spring, and he faded oh the last 100. Not today. Good for him, as he had a good meet.
I won't write much on that. The start was slick on the feet, then about 1/2 way I hit the rope and thought I had broken my fingers.,.. jammed them nicely, so I shut it down. My hand still hurts as I type.
Calvert, Mark 50 TMM 1:13.50 1:14.59
Not too happy with that, but with my hand... I was out in my 200 back at 1:15.79, so I should have been faster.
Calvert, Mark 50 TMM 26.80 27.28
Slow... but everyone was slow today. It was the last event. I can usually break 27, but did not have much speed today.
Also swam a couple of relays. Our 200+ mixed medley was 2nd, 2.:28.41. Our 160+ mens medley also got a 2nd, 2:07.17.
Our team did well -- 4th overall - first was the host team, and 2nd was the LMSC combined team... they both had more than 40 entrants, and we had 15, which 14 actually swam. Out points/swim and points/swimmer were #1!. Our club is not big (but growing), but we've got a nice nucleus of swimmers who actually like to compete. We also had several high point winners among our 13 swimmers. I got a high point. They usually give nice towels, but today was t-shirts. One of the benefits of swimming lots of events!
Led off with the 1500. Seeded with a 19:00, swam a 18:50.29. 1st 100 was a 1:10.99, then settled in into a 1:15+ pace until 1200, then 1:18, some 1:16s, then a 1:14. I was hurting... I actually did a a few strokes of back at the 800 and 1200. I was tired, OK? Needed to check my splits in that scoreboard behind me. I have not really swam the 1500 all out, as I usually do an 800 (split 9:56.60), so if I can keep from doing that backstroke crap, I can drop a few seconds. Overall pretty happy with the time... anything under 19:00 was good with me. But room to improve. And glad its over. My triceps and lats tightened up terribly when I started to warm down. I could hardly warm down they hurt so bad. And as expected, it pretty much affected my swims the rest of the day.
Glad to have a couple of hours before my next swim (the next event). Thankfully the 1500 was seeded fast to slow, hence the rest. Swam the 200 back in 2:34.80, split 1:15.79 2:34.80 (1:19.01). OK with that swim, but could feel the 1500, but not as bad as I thought. Beat my seed time by 0.20!
Then came the 200 free. Ugh. This is where I really felt it. 2:13.95. Seeded with a 2:11.0. Oh well. Split 1:04.33 2:13.95 (1:09.62). Pretty ugly. I swam this meet a couple of years ago and did not swim the 1500 or 200 back before the 200 free, and went 2:09. Another local SCY meet also has a similar event order of 1000, 200 ba, 200 fr, and if I swim the 1000 and 200 ba, my 200 fr slows down by about 2 - 3 secs. So, today's lesson, swim lots, or swim fast. Chose one.
Had about an hour rest. Swam a relay somewhere in there, and jumped early and got DQ'd. Then swam the 100 free. Went 59.06. Out in 28.0 by hand timing. Off my fastest by more than a second, and went 58.3 I think last year at the Colonies Zones, but pretty OK with it considering all the other swimming.
Warmed down a bit, and swam another 200FR relay 160+ with Eduardo (29), Matt(28), George(56), and I (50) anchored. Went 1:48.+. Almost beat the SPM 120+ relay. Had a good race as Eric of SPM dove in just before me, but I caught about 1/2 way...but could not get past him, and he got me on the touch. Fun race!
Tomorrow is the 400 free first event again seeded fast to slow, so I'll get some extra rest, which will help. Have the 50 and 100 backs, and 50 free at the end, which I'd like to do well in... my 50 splits on the relays were slow around 27.0, so not so sure. I've not been doing much sprinting. Its the last event, so nothing to hold back!
50 crunches, squats & lunges (My hamstrings were sore from my squats at the gym yesterday, so I skipped the squats and lunges.)
2 x 250 pull, breathe 3-5-3, 30 RI
I ignored this and breathed every stroke. I loped and breathed to the left. Quite like this, I just have to remember to kick continuously if I lope.
75 fast kick @ 2:00
75 ascending swim @ 1:30 (AFAP to slow by 25s) done as free/fly/free/back/free/breast
This was quite odd. We literally stopped in the middle of the pool at the 75 and waited for the 2:00 sendoff. It's very difficult to go from a dead stop to AFAP and difficult to ascend in general ... Very tiring set.
10 x 100 @ 1:45
odds = 75 free/25 back
evens = 75 back/25 free
(I just went fast free w/fins on the odds @ 1:11-12 and backstroke kick on the evens. Tired arms.)
1 x 50 fast
I was seriously not in the mood to do this. It's hard to sprint after 3500 meters or so for me. I like my sprinting earlier, throughout the workout or completely separate. My legs were shot and calves were crampy. Brad and I did push off fast 50s. Most others went from the blocks. I went a :28 in fly w/fins.
Total: 3650 meters
Almost didn't make the trek to practice tonight. I was very tired. But I decided to take tomorrow off. Though I will be standing around for a good 3 hours stroking & turning tomorrow am at our relay meet.
My teammate Mark Jones "complimented" me on the freestyle set from Tuesday. He said, given that I am a sprinter, he was "sure I would die," shocked when I didn't, and wondered how I had much aerobic conditioning when I train mostly solo. (He had been going second in our lane.) At least he didn't call me an f'in beech. That was someone else. He was just joking of course, giving me a hard time for joining THT for Nats. Still only two other GMUP people attending Nats though ...
I sent in my entries for Nationals last night.
Entered a 3:10 in the 200 back. The look up time feature is quite helpful. Much harder to sandbag that way.
Was told I might do a 50 evil on a medley relay. Must be hard up!
Breakfast: omelet w/cheese, p. mushrooms and tomatoes, papaya
Lunch: tuna melt sandwich on Ezekial bread with cheese and tomatoes, peach slices, green grapes
Dinner: Sent Mr. Fort and the kids off to a swim team BBQ at the pool and I had two cheese & ben burritos, blueberries
Post swim snack: G2, balance bar, lemon bar (I had made them for the swim team dinner, couldn't resist.)
Updated July 2nd, 2009 at 10:59 PM by The Fortress
50 back: N/S
100 back: N/S
50 fly: 30.75
Things did not go as planned today. Just how it goes in sport, I guess; it was one of those sh*t happens days.
Felt good during warm up. I found out, however, that there would not be electronic timing pads installed at the far end of the pool where the 50s took off. This meant two things: 50 backstroke starts on a slippery wall and no split requests. I was going for a fast 50 back, so had also considered getting a split request in the 100 if I needed one event to "warm up" and get the cobwebs out (often the case for me).
After warm up, I put the new tech suit on. I was trying the LZR out only in the 50 back today, to get one swim in it before Indy. Unfortunately, two or three heats before the 50 back, the zipper just exploded in two places. Imspoiled gallantly tried to fix the zipper, but to no avail. So I couldn't swim the 50 back. And, frankly, I was too upset and pissed off to swim the 100 back (my next event), especially since I couldn't get a split. I did swim a rather half hearted 50 fly in lane 8 and felt sluggish (probably from sitting around for so long without racing). Had a terrible breakout, confirmed by Hulk, but still swam my best time of 30.75.
Leads me to believe I would have swum a fast 50 back ... Oh well, there's always next time.
I'm just frustrated at the moment because I did rest for 10 days for the meet. Tapering is a huge commitment for me, and very hard to effectuate. So I feel that I wasted the taper and wasted training time. I fully realize this happens all the time, and I've certainly been sick prior to taper meets, etc. I'm sure I'll shake it off and be over it tomorrow; I'm just disappointed at this moment.
I also hope I can get a refund on my suit. I will be sending out an email today. This is the obvious reason why FINA should permit B70s. It's ridiculous to have to rely on fragile suits with frequently faulty zippers. I'm hopeful it will be back on the list tomorrow.
Here's a chuckle: A couple people suggested I swim a 50 back time trial.
Lesson from this meet: Don't ever rest for LC meets where you're swimming/targeting 50s without confirming that there will be electronic timing at both ends of the pool. I won't make this mistake again. It just had never occurred to me that there wouldn't be ... (Would have been no big deal had I not rested.)
Now, I have friends coming over for dinner tonight. I fully plan to drink more than one glass of wine. I might even eat potato chips late at night.
Updated June 21st, 2009 at 05:12 PM by The Fortress
No swimming today. Carrying on with the rest. My family sees all indications of the taper bitchies.
I did go see my ART doc today, as my shoulders and calves are still twitchy. Not sure what the cause is. The doc says it could be tossing and turning in my sleep, or it could be the lack of weight lifting. Hulk thinks it could be that the overall workload on the shoulders is too high. He theorizes that this could cause a delay in the resting-discomfort phase, which is apparently a precursor to the happy rested phase. Hmm ... Seems like I've been kicking a lot and not doing pulls and chins ... Hopefully, they'll be happy on Sunday. They're not bad by any stretch, just have some "hot spots." (Pun potential) Walked around the mall today with day glo pink and blue kinesio tape.
We also discussed the electrolyte issue. He agrees I'm likely dehydrated. He says, however, that Gatorade is "swill," no better than eating "bon bons and hohos. I told him about my travails with RecoverWrong. He suggested I try Endura. Used it today, seemed fine. Trying to drink more water.
Checked the psych sheets for the Terrapin Cup. http://www.terrapinmasters.org/TCup09Psych.htm
I'm right next to The [Speedy] Little Devil in the 50 back and Clay is another lane over. Hmm ... Will I drown in their wake or will they be so far ahead that I'll catch a draft? Jeff is seeded 3 seconds faster. Same situation in the 100 back. In the 50 fly, I have a good seed in the second to last heat right next to Fall Willdeboorse, who is a very speedy sprinter and kicks my ass in free. So that should be a good race.
Haven't really formulated any specific time goals for this meet. Ideally, I'd like to go PBs in my 50 back and 50 fly ... we'll see if I rested enough and if I execute. I might be a tad disappointed if I don't go a 32+ in the 50 back. I went a 33.4 at Zones last year where I slipped some on the start. That's how 50s go sometimes.
I am trying a new tech suit. As I've explained to a few of you, I don't feel comfortable with an old B70 and a fragile suit, and I need a suit for USA-S meets besides my "ratty" Pro. I'm trying the Rocket Science "Sprinter" -- brand new suit. (The previous version is still on back order.) http://www.prlog.org/10240754-rocket...d-by-fina.html. This suit is on the 2009 FINA list and I'm told meets the new FINA permeability requirements for 2010. So I'm going to try on my size Youth Medium and see if it really fits. And, besides, who can resist that name? Picture attached below.
I heard a rumor that B70 was handing out its new FINA compliant suits at the Santa Clara meet. They're not generally available now, but I wonder when they will be.
Stroke & Turn Question:
I wasted my entire evening attending a stroke & turn clinic. Here, you must attend every 2 years. There was one question the instructor didn't answer satisfactorily, at least to my mind. I told Hulk I'd post it here, and he can give me his opinion, as he knows this stuff cold.
Little kid approaches the wall for a backstroke turn. Kid first touches the wall on their back with their hand. Kid then realizes, OMG, I forgot to flip, so they spin and execute a forward flip turn. Is this a DQ? Once they touch the wall, does the kid then have to push off on their back to leave the wall and not be past vertical? Or even though they've touched the wall, can they hang their and remain in the "zone" of the wall, and you only assess whether they've pushed off on their back by watching the toes?
Our team may get owned this weekend, as two of our best swimmers are off at summer camps. My Lil lil Fort is swimming her first A meet doing backstroke and evilstroke. I've been trying (very mildly) to encourage fly (though 8 & Unders don't do this in A meets.) I guess she could be my second evilstroker ... Whatever makes her happy, she hasn't liked swimming that much in the past.
Updated June 18th, 2009 at 09:06 PM by The Fortress
Saturday Jun 13th, 2009
partial practice and meet
SR Cir Meet & Practice
2009 Texas Senior Circuit Long Course # 3
wore a new Speedo FS PRO
swam with Tyler & David Guthrie,
14 200 Freestyle
18 200 Backstroke
Whitney told me to take the 200 back out in 1:05 high to 1:06 low
Race hurt bad
20 100 Butterfly
400 free DECK Entered
improved time by 2 sec
wore rocket science
35.15 2:16.20 1:09.85
35.48 3:26.94 1:10.74
31.97 4:34.77 1:07.83 2:18.57
TODAYS SWIM PRACTICE
6:30 - 8:00
TSC main pool competition set up 8 lanes
swam with everyone, larry & marcio
Assigned: 11 snakes which are 400's 11 lengths in each lane
400 easy speed
rest 20 minutes
skipped several rounds
400 fr 15 sec faster
200 fr easy
Senior Circuit #3
Fri June 12 - 14, 2009
1 Day away
28 200 Individual Medley
38 050 Butterfly
USMS South Central Zone Long Course Championship Meet
Fri July 18 - 19 2009
Meet Entry Form
Friday July 17th Aerosmith is playing with ZZ Top at the
Cynthia Woods Mitchell Pavillion in the Woodlands
here's all my 100 splits on yesterday's 10k
did not warm up
swim center LCM
79 500 393 sec
77 1000 389 sec
76 1500 (swam straight) 384 sec 1,166 sec
? can't read
? can't read
80 started doing repeat 100's
80 2500 398 sec
115 3000 (first long break) 437
86 3500 (started doing repeat 100's on 1:25) 410
85 4000 439
85 4500 425
90 (short break)
86 1:08:58 5000 431
104 (longer break)
86 5500 453
85 6000 424
79 (larry took a break and got behind me, so I picked up the pace to lap him)
78 6500 405
84 7000 404
81 7500 426
82 8000 402
82 8500 426
85 9000 415
101 last long break
85 9500 439
82 10000 2:19:33.52 411
online entry form
Updated June 1st, 2009 at 04:57 PM by ande