Goals, Periodization, Lessons Learned
Solo at Rec (scy)
200 FR/200 BK/50 ez w/u
Fort's Aerobic Sprint Hybrid Set:
30 x 50 @ 1:00
-- burst to 15 meter & cruise the rest
-- :30 between sets of 10
11-20 kick w/board (5 flutter, 5 dolphin)
21-30 speedplay (5 back spin drill, 5 fast hands breast)
300 Pull with buoy w/d
- alt FR and BK by 50's
(2350, 40 min)
Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon.
I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it.
After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down.
I am planning on the following meets for the spring, with the idea to get times in more events:
-WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY
-Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR
-Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays
-NE SCY Champs: 3/16-18/11: More info to come
Updated January 7th, 2012 at 01:01 AM by rxleakem
Postal 10k Planning
I trained pretty hard Mon - Wed then backed off Thu & Fri to rest a bit for tomorrow.
I asked Charles Logan, director of the swim center swim center to drop the pool temp a few degrees to 77 or 78 and they did. The skinny people were chilly.
10k's a long way, it's:
2 x 5000 or 4 x 2.5 or 5 x 2000 or
6 x 1500 + 1k or 10 x 1000 or 20 x 500 or
25 x 400 or 50 x 200 or 100 x 100
I've lined up a counter.
Swim starts at 7:00 so I'll
6:00 leave home
6:45 arrive and get ready
7:00 dive in
will put GU & water near my lane.
plus right before I swim I'll probably
down a few gu's,
drink half a liter of smart water and
take in a little caffiene
Plan to wear B70 jammer have Speedo pro back up. I'll tie it tight and probably double knot.
I've shaved some and will shave more tonight. I get a rub spot on my right delt when it hits my stubbly chin on long swims, so I'll reshave my face tomorrow morning.
I'll treat my goggs to not fog.
Correct Pace is the key
I need to stay easy long smooth relaxed and consistent.
Remain aware of
how far I've gone, how much left,
my running time and the pace I'm holding.
I'll have my counter signal 1,000's
plus 9500, 9800 & 9900
I won't stop much or for too long.
On my previous 10k I did a stretch of repeat 100's on 1:20, boy that was a mistake.
Larry suggested 3k straight then short breaks after each 1k
1st 1000 hold 1:18's & go 13:00
2nd - 5th 1000 go 13:05
targeting 65:20 5k split
6th - 10th 1000 hold 13:20
I've considered doing it as a set of
6 x 1500 on 20:00 followed by a 1000 on 13:20
I'm nervous and excited. I know somewhere during it I'll be cursing,
why did I ever get myself into this?
Wish me luck.
My sordid history with Postal swims:
Sat May 30th, 2009 LCM Swam a 10k today
Sat June 6th 2009 swam a 5k this morning
Sun Jan 23rd, 2010 Went Postal
Sun Jan 30th 2011 HR Postal Swim take 2
1 hour postal swim January 24th, 2009
Wed Aug 17th 2011 scy
7:00 a.m. this Saturday I'm going to do a
Postal 10k. Wish me luck.
Anyone have any suggestions?
here's how my last one went:
Sat May 30th, 2009 LCM Swam a 10k
I hope to do better and not make the mistakes I made.
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UT, main pool scy
6:30 to 8:00 dove in 6:35ish
wore blue camo jammer
swam with Nate
Beside Emory, Chris, Korey,Tyler, Marcio, &
1400 easy 50's & 100's
Main SET: scy
4 rounds of:
3 x 200 fr on 2:40 85% effort right into
8 x 25 on 0:30 odds easy evens fast
100 easy on 3:00
held 200's on 1st 2 rounds under 2:11
held rounds 3 & 4 at 10k pace
except for R4 #3
was 2:01 did 150 2 beat kick, 50 6 beat kick
~ ~ ~
Then did 500 warm down
easy smooth 50's on 40
Updated August 17th, 2011 at 08:13 PM by ande
Tue Aug 16th 2011 scy
When I arrived at practice today in the parking garage, my rear passenger side tire was hissing, but I left to swim and sure enough when I was done and back at my car the tire was flat. At least I was in the shade.
Did a tiny double yesterday
showed up noon practice around 12:30 &
did 2 rounds of 5 x 200 on 3:00
held faster paces than I did in the a.m. work out
Got a couple team notices from Whitney which are at the end of this post
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UT, main pool scy
6:30 to 8:00 dove in 6:33ish
wore FS II legs
swam with Max
Beside tyler, Todd, Larry, Chris, Korey, & Mike
had weird accident in warm up, i was swimming freestyle and the guy in the lane beside mine swimming breastroke kicked my right forearm as I was doing a pull. I still hurts and think it might bruise.
Main SET: scy
4 rounds of:
4 x 200 fr on 2:50 82% effort right into
4 x 50 on 1:00 done 25 fast IM order, 25 easy
held em all under 2:11 most 2:09 or better
tried to stay true to 82%
went 2:02 on last one in 4th round
2 x 200 on 2:30 cruise
Emails from Whitney:
From: Whitney Hedgepeth
Sent: Sunday, August 14, 2011 11:26 AM
Subject: [txla-masters] Masters information
I wanted to take a few minutes to personally thank everyone for being a part of the Longhorn Masters program. I am very proud to be your coach and Iím grateful to all of you for being active members of the program. I believe we have one of the best and most diverse programs in the country. In order to keep our program operating at this high level, it is necessary for us to make a few changes this year. It is critically important that we have up to date information on all swimmers and that everyone is registered with USMS to limit liability. Because we have seen cost increases across the board, it was unfortunately necessary for us to restructure the workout schedule and raise the fees by 3% for the first time in over 5 years. I hope you can understand that sometimes change is necessary to maintain the elite program we have all grown to love and expect. I have looked at other programs in the area and with 11 swim practices per week for $72/month and the option for a 10 swim/$100 punch card our program is still the best value around. In addition, we have access to one of the best facilities in the country and I hope we have some of the best coaching around. Thank you for your continued support and please let me know if there are ways we can continue to maintain the quality of our program.
Each year, we have swimmers on the team that accomplish amazing feats in competition. We have many of the top triathletes and swimmers in the country as part of our program. I wanted to highlight some recent examples of this excellence. Please congratulate your training partners the next time you see them.
I would like to congratulate Larry Wood, Don Murff, and Jim Sauer on their great performances at the Masters Nationals at Auburn.
Don 70-74 age group
1st 50 free
1st 100 free
1st 200 free
1st 50 back
2nd 200 IM
4th 50 breast
Larry 55-59 age group
2nd 800 free
2nd 400 IM
3rd 200 free
5th 400 free
7th 200 IM
Jim Sauer 50-54 age group
1st 200 IM
1st 400 IM
1st 100 fly
Also, I would like to congratulate(sorry so late) the two World Record setting relays from Longhorn Aquatics Masters
400 free relay
400 medley relay
Katy Dooley has the Catalina Channel Swim coming up on Sept 2nd. The swim starts at midnight and is 21 miles long. Good luck Katy we know you will be awesome.
Lastly, I want to say how much I appreciate everyone's participation and how much I enjoy getting to know everyone. I do tend to ask many questions about your life (just because I care) and I give you crazy glances into my life. These interactions make it fun for me and I hope give you a sense of community as well. I think it is one of the things that helps set our program a part from others and keeps people coming back as often as they can.
I hope to see all of you continue to work out at Longhorn Aquatics.
~ ~ ~
From: Whitney Hedgepeth Sent: Monday, August 15, 2011 7:53 PM
Subject: [txla-masters] more masters stuff
On Saturday, August 20th those swimmers who want to do a 5k or 10k postal swim will have the opportunity. It will be long course and you can start at 7:00 am and we have the pool until 10:00 am. You will need to provide your own timer and counter. Otherwise, we will have a normal 7:30-9am workout on Saturday.
Starting next week, Mon August 22nd
all M W F mornings will be 6:00-7:30 am and
T TH will remain 6:30-8:00am.
I hope this will allow more people to get in some practice before work.
See you at the pool.
p.s. Great job this morning.
There were 46 of you who did the 20x200 or 175 or 150. Way to go.
~ ~ ~
Should I go postal this Saturday or do the regular work out?
If I go postal, should I do the 5 or 10k?
How should I prepare for it between now and Saturday?
Anyone got any tips?
My last 2 LCM postal swims:
Sat May 30th, 2009 LCM Swam a 10k today
Sat June 6th 2009 swam a 5k this morning
Did 2 Postal Hr Swims in Jan 2011, & 1 in 2009:
Sun Jan 23rd, 2010 Went Postal
Sun Jan 30th 2011 HR Postal Swim take 2
1 hour postal swim January 24th, 2009
Updated August 16th, 2011 at 05:21 PM by ande
Thu Jul 21st, 2011 LCM
swam easy this morning
not sure how far I went
did mostly easy 50's
Got the 400 IM tomorrow
FL cruise it, breathe every stroke, barely kick
BK cruise it, easy speed, barely kick
BR fast bk to br turn, fast arms and legs with a decent pause after each kick
FR bring it home strong & 6 beat kick the last 75 or 50
went 5:10 last year,
5:02 in 2009 in B70,
4:54 SCM in Dec 2010,
4:18 scy in Mar 2011
Tyler and Ross are in my heat.
Ross is likely to
work the fl & bk, struggle through the BR and hammer the free.
probably need to be close at the 200 &
ahead at the 300
2011 South Central Zone LCM Championships
Fri Jul 22 - Sun 24, 2011
Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool
South Central LCM Zones: DAYS AWAY
Thu Jul 21st leave for Houston & catch American Idol Live
Fri Jul 22st meet begins at 4:00 pm
Sat Jul 23rd
400 FR, 50 FL, 100 BR, 200 FL, 200 IM
Sun Jul 24th
100 FL, 50 BR, 200 BR, 50 FR, 800 FR
had an easier lineup then
decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
My SCY season consisted of 8 meets including Nats. Of those were two state championships (Iowa and Illinois) and several smaller (yet equally exciting!) meets.
I'd really like to explicitly look at my 500 free times from the start til the end of the season:
My first 500 of 2011: 1/15/2011 Danville
Splits: N/A (Avg: 43.9)
After a lot of coaching and learning, I managed to pull this off at the Illinois State Meet.
Best 500 of 2011: 4/7/2011 (ILMSA Champs)
Splits: 34.70, 40.11, 41.99, 41.26, 40.79, 41.49, 42.07, 41.89, 42.14, 39.98
So I'm pretty happy with how my swimming has turned out! I'm not really sure how it all happened - but like magic I managed to start swimming way faster over these past couple months.
I also swam the same race during nats... I did not swim it nearly as well, mostly due to fatigue and frustration from the days before. (We'll talk about that in a minute)
Nats Time: 6:52.88
Splits: 35.01, 40.18, 42.26, 43.04, 42.03, 43.28, 41.78, 42.57, 41.95, 40.78
Not a terrible job, but I could do SIGNIFICANTLY better in the future.
So I've also had an attitude adjustment in my swimming and in my training. My first adjustment came after my 200 free at nationals. Due to the fact that I was not swimming smart (lets just put it that way) I missed my wall at the 75 and killed my momentum for the race. It was a bad race for me and one that I wanted to do especially well in. Well - long story short, I can't go back and swim it again. That's just how it is. So instead, I'll just make it up with a vengeance the next time I swim it in a meet.
In terms of training, I had the time to look at this article. Mr. Crippen's philosophy on his training and his mindset on pushing oneself to the absolute brink is not something I've never thought about before. However I've never truly been inspired to put myself up to it until after reading this. I don't ever plan or even want to be compared to Fran, but perhaps - just perhaps I can teach myself to become even a millionth of the athlete that he was.
Thanks for reading! Hopefully I'll be able to post more this summer! I have quite the line up planned:
2 Open Water Swims (Swim Across America and Big Shoulders)
2 Triathlons (Wauconda Sprint Triathlon and the Bangs Lake Triathlon)
2 Long Course Meets (Badger State Games and Indy SwimFit Firecracker)
Muddy Buddy Chicago
and at least 1 half marathon (not sure when or where)
The 2011 USMS SCY Spring Nationals at the Kino Aquatic Complex, in Mesa, AZ are not very far away. Days till
Fri Apr 29, 2011
400 IM 6th Event,
Sat Apr 30, 2011
Maybe 200 Freestyle Relay
Sun May 1, 2011
Maybe 200 Medley Relay
Now is a great time to ask:
"What do I need to do to swim faster?"
1) faster in the pool,
2) stronger in the weight room,
3) lighter on the scale, &
4) thinner in the mirror.
It's time to shift training to speed, racing, & strength. Then add a layer of rest near the meet. this close to meets dates can sneak up on you so to figure out your training plan, I recommend you pull out or create a calendar and ask:
How should I train a day before the meet?
2 days? 3 days? & plan each day till you get to tomorrow.
M 04 27 L12
T 05 26
W 06 25 L11
T. 07 23
F 08 22 L10
S 09 21
S.10 20 L09
M 11 19
T 12 18 L08
W 13 17
T 14 16 L07
F 15 15
S 16 14 L06
S 17 13
M 18 12
T 19 11 L05
W 20 10
T 21 09 L04
F 22 08 Good Friday
S 23 07 L03
S 24 06 EASTER
M 25 05 L02
T 26 03
W 27 02 L01
T 28 01 TRAVEL to AZ
F 29 Meet
S 30 Meet
S 01 Meet
Updated April 4th, 2011 at 06:18 PM by ande
Just did a Rich A. slow mo recovery swim with fins:
10 x 100 @ 1:45
odds = backstroke
evens = backstroke kick
8 x 50 @ 1:00
odds = breast
evens = free
100 dolphin dive
Total: 2200 meters
I may have gone a wee bit crazy with drylands yesterday. Oddly, I thought it was a leg dominant workout, but my shoulders and back are much more sore (despite getting a mini massage from Mr. Fort). I guess med ball slamming and handstanding is a better upper body workout that what I've been doing in the gym? Anyhoo, I thought it best just to do a Rich A. slow mo type recovery workout to help flush lactic acid. We are expecting a wintery mix tonight. I just hope this doesn't foil my plans to HTFU and get in a sprint workout tomorrow.
Monthly FLOG Totals:
31.68 miles/55,764 yards
17,525 yards kicking (31%)
4,525 yard race pace(8%)*
Total workouts = 39
* I define race pace to be between 90-100%, which would be my 50 or 100 pace. So these are all close to all out efforts.
This was a very solid month of training for me. I swam 4-5 times per week, which is my max, of fairly low yardage. If I swim more than that, I am not mentally sharp enough for AFAP efforts and some burnout sets in. I did many doubles (12) and took 1 day off each week. That's definitely the most yoga I've done in a month. 8x isn't too bad for drylands since I intentionally took one week off.
One more month of hard training, and then I plan to taper in March.
Upcoming Spring Meets/Tentative Events:
Warrenton Meet SCY, 3/6
(cruising in late for some speed work off the blocks)
100 breast (50 split)
Albatross Meet SCM, 3/19
200 back (if needed)
Colonies Zones SCY, 4/16
100 free (50 split)
2 chick relays
Canadian Nats SCM, 5/20-22
possibility, still waiting for meet info
Sunday Morning @ Meyers Park
Surprise! Amber was there - matter of fact, there were a BUNCH of people there! Could've been quite social, except that most of them are on the slower side - but like I said, Amber was there & her husband Drew - so that made workout much more exciting. Got there a little bit late & so missed the first 2 100's
Warm up: 350 yds - it was supposed to be 5 x 100 on 2:00 I think, but Amber was doing 150's, so I joined her in that midway on the 3rd 150.
Then we did 5 x 100 on a very slow interval but what the heck, it was my warm up (2 x 150 on 2 min is not a nice relaxing warmup for me!)
The main set was (7 times through) supposed to be a 150 followed by a 50 on the following intervals: 1 min for each 50, and the 150's were: 2:30, 2:40, 2:50, 3:00, 2:50, 2:40, 2:30; we decided to do a 200 while they were doing 150's, and on #3 & 5, we did IM twitch, & number 4 was just a plain 200 IM. I don't know if Amber & I were trying to show off or what, but we kicked it today! It was awesome! I mean, seriously - a 2:20 for a 200 free? For me? Even though I had little mini-fins on, I still feel very good about that set!
Last set was 12 x 50 on :55, and I did stroke/free by 25's, mostly fly/free.
You may be wondering why I was at the pool on Sunday morning, when I said last week that I wasn't going to swim on Sundays anymore, in hopes of helping my elbows heal faster. Well, what can I say, it was beautiful outside, and I feel so much happier when I swim, that I just had to go. And really, it made my day! I had a great, productive day afterwards - enjoyed Church, fixed a nice dinner, even made cookies & had the Home Teachers over. Wow. Now, if only I could make myself read the Scriptures some on Sunday like a good girl. . .
Updated January 19th, 2011 at 01:54 PM by Celestial
It was below 25 when I left the house this morning, but a nice trip to the tropics when I dove into 82-83 degree water at Meyers Park - plus the bonus of being under the bubble! Had some problems with motivation today, my elbow was in serious pain after Weds workout & so I took off Thurs; still a bit sore yesterday, so I was not too inclined to kill myself today. Plus, since I took that Amrix (slow release Flexeril) I think I'm sorta in slomo! But I did swim, and a crappy day in the water is always better than a good day in the office.
800 warmup (150 free, 25 back, 25 breast repeat)
Two times through:
3 x 200
3 x 100
3 x 50
(first group was free, second IM)
100 cool down
I love being a nurse practitioner! Truly! I think my patients like me too. Most of the time I enjoy patient teaching, and finding ways to help people live better, healthier (more pain free?) lives. Today, however I was just so frustrated! Ever since I got this job (last July) I have been trying to find a way to swim at lunch again. Mannn! I miss swimming at lunch! I miss the sunshine, I miss the camaraderie, I miss the competition! I love how swimming at lunch really breaks up your day, too. Anyways, I knew I had a light schedule today, only about 9 patients this morning, and the last one was scheduled at 11:15. (Practice starts at about 11:30ish & it takes me 12 minutes to get to the pool from my office.) So around 11:05, I notice this last AM patient has signed in, and I'm thinking, cool, I'm gonna get in a double today! After all urgent visits are usually short, sweet & to the point, right? They are sick! They want their prescription, and then they want to go home and back to bed. Well, my nurse finally gets the patient back at 11:31, & I get to see her at 11:35, and at 11:58 after talking waaay too long about why you don't use chairs with wheels on them to stand on to rearrange your closet shelves & that she was lucky she didn't break her osteoporotic neck! I finally was "free" for my lunch break. And of course, once again, it is much too late to even bother going to the pool. Frustration!! I swear, in February, after all the stupid insurance verifications have been done & the schedule is a bit more reliable, I am going to get up the nerve & just TELL them, that I will be leaving at 11:15 on Mondays and Wednesdays to swim. I will see an extra person or two on Tuesday or Thursday if they want, but I need to get the heck out of Dodge! Geez!
So this morning, I swam in the (cold) rain, LCM:
5 x 400 - #1&2 swim, #3 pull no paddles, #4 pull w/paddles, #5 fins (Leisurely interval of 6:30)
6 x 50 kick @ 1:00
300 cool down (50 Br/50 Fr/100 Br/50 Fr/50 Br)
TOTAL: 3300 LCM
Updated January 11th, 2011 at 07:49 PM by Celestial
I've erased all my old "blogs" and moved them to the "FLOG" page. Silly me, I thought that was what this was for!
I find that I am becoming addicted to the Discussion Forum. I've been reading it for a few years, but only started posting on it this last fall. I realized I was in the wrong place for posting my workouts when I saw something about the GTD (Go The Distance)in a post & thought I would do that too, but good grief, I don't even have the faintest idea how much I should put for my goal. My real goal is to have the guts to go to an actual swim meet! I have no idea how truly slow I am, and I'm not sure I really want to find out! What kind of times do I put on the entry form? I know I will seem like I'm sand bagging, especially in the first meet, but, there we have it - I have no idea how fast or slow I may go, and I don't want to embarrass myself!
This empty nester stuff is really getting to me. I can't really live vicariously through my son anymore, so I need to find some way to put a little extra meaning in my life. After having 5 kids, and only two of them swimmers, I kinda wish they were the first two, so I wouldn't feel so depressed. I miss talking about our workouts together, son of mine! Wish you would call home more often and share stories of your workouts, and workout buddies in college!! Fortunately, my sweet husband is, funny enough, actually interested in my goofy stories from work and the pool, and listens to me for hours. I feel like I have no direction right now. Wes & I basically "graduated" at the same time, and as he went off to college, I started my new career - but life is very empty when I come home to a very quiet house in the evening - and both my hubbie & I are on diets - so I (shouldn't) don't even get to bake treats any more!
My biggest gripes about swimming right now:
1) I have to swim in the mornings, mostly all by myself, in the dark, alone, at 5:30 AM. Plus, right now, it's **** cold outside, so it's cold & dark & lonely.
2) I don't get to swim at lunch with friends who would push me to try harder - and I also miss that camaraderie. (Hmmm, sounds a lot like gripe #1)
3) My elbows hate me. I have bilateral medial epicondylitis. I've had this for going on 15 months now. They wake me up at night, they interfere with my shopping, and doing my job, and of course, they interfere with my swimming. If they didn't hurt, I might be able to do weights. If they weren't injured, I probably would be faster, because I think I have lost some strength from the injury.
So, GOALS for the new year. These are not resolutions (like, I resolve to get to the gym more. . .) these are goals with a plan.
1) Lose the weight and get back down to 125lbs. And stay there. Less weight means, less drag in the water, and swimsuits won't have to always be black!
2) Go to at least 5 meats this year.
3) Do the 10 mile OW swim in Tennessee in September 2011
4) Figure out how to swim at lunch at least twice a week
5) Well, I would put goal times here - but I don't have a baseline, so that will have to wait. I did fairly well in the New Years 5000 swim, holding about a 1:10 for the 1:20's, and I would like to think that means I can seriously aim for under 6:00 in the 500 free - but we shall see.
Updated January 16th, 2011 at 10:40 PM by Celestial
HS single leg extension, 30 x 2 x 8, each leg
total ab machine, 130 x 2 x 15
lower back machine, 140 x 2 x 15
squat swing w/plate, 25 x 1 x 15
reverse scoop, 25 x 2 x 15
flutter kicks on bosu, 50
long arm crunches, 2 x 50
russian twists w/plate on incline bench, 25 x 2 x 25
bicep curls, 40 x 2 x 8
extreme angle isometric squat, 3:00
(this bothered my shins, which are feeling kind of shin splinty after all that kicking with fins yesterday)
RC work, 15 minutes
Stretching, 20 minutes
Only had an hour to swim. Did the exact opposite of yesterday.
Hypoxic Kick with long MF:
16 x 25 shooters
4 belly, 4 back, 4 right side, 4 left side
4 x broken 100 shooter
5 seconds rest at each 25, all UW
10 x 25 free w/15 meter burst @ :45
-- Forgot what the RA recommended interval was for this set. They were supposed to be on 1:00, not :45. I was wondering, as it seemed too little rest given the effort level. Felt sort of out of sync on these.
1 x 50 back w/fins AFAP (went 25)
-- This time reflects the fact that I haven't done any speed work for 3 weeks.
Total: 2200/1000 kick
My left shoulder was a bit twinge-y, most likely from paddle use yesterday. I used the red strokemakers instead of the green ones. Probably better advised to stick with the smaller green ones. (Though I think they've disappeared in Mini Fort's equipment bag.) So I didn't do any push/pulls at the gym today and stuck with mostly core & leg work.
New Year's Resolutions:
I don't usually make these, as I'm pretty self motivated. But I think I can improve in 2 areas: go to sleep earlier and less SB/chard/pinot. I kicked this off by falling asleep at 11:30 pm last night, fairly early for me. I'm usually asleep at 12:30-1:00. I'll attempt a complete alcohol ban for awhile. I believe Speedo is doing this too until Zones? I see the benefits as improved sleep, minor weight loss, less dehydration (and hence possibly less cramping) and better absorption of vitamins.
Tentative 2011 Meets:
Very tentative revised plan, which has me at 9 meets, but 3-4 are multi-day. This is pushing it on the family front somewhat, and I doubt I'll make them all. I've never done this many travel meets before. But this gives me plenty to mull over, and I can adjust and subtract as needed. So far, there are no conflicts with Mr. Fort's running events through the marathon.
March 6, Warrenton Meet SCY
-- cruise in late to swim a couple events.
March 19, Albatross Open SCM
-- Probably rest 10 days or depending on how I feel. I suspect I'll need a major rest from training at this point.
April 16, Colonies Zones SCY
-- I'll only compete on Saturday b/c I have to leave that afternoon for Boston for the marathon.
May 20-23, Canadian Nationals SCM (Montreal)
-- Very tentative. Have to run this by Mr. Fort. This meet appeals to me b/c of location and b/c it's SCM. Need to get a link to the order of events. If I go, I'd do a full taper.
June 18-June 31, Cruise in Europe
-- This throws a real wrench in LCM Nats in early August. I can see being forced to do something in the small ship pool, while hammering the drylands and cycle.
August 4-6, LCM Nats at Auburn
-- I won't be in ideal shape for 100s with the timing of my vacation, but hopefully my speed won't disappear.
Late August, Colonies Zones, LCM, U of Md
-- Assuming we have CZ at U of Md again this year, this would be better timing for a taper meet than Auburn. The only downside is that this meet is smaller and hence less rest. Other possible complications are a week at the beach and taking Fort Son to college.
September, Savageman Triathlon
-- This year, I won't train for this event at all beyond doing 4 x 500 free one day or so. I will just hop in and go, hopefully without asthma problems this time. I have informed the two relay zealots of this fact.
October 15-16, Rowdy Gaines Classic SCM
-- Probably won't go to this if I go to Canadian Nats. But I have already run this meet by Mr. Fort. Or I could do this meet in lieu of a December meet.
October 30, Sprint Classic, GMU, SCY
Mid-December, NE Champs or CZ Champs or local Last Minute Meet, SCM
Updated January 10th, 2011 at 11:34 PM by The Fortress
Bikram Yoga, 90 minutes
Yowsa, it was really hot in there today. The temperature seems to vary by instructor. I prefer it closer to 105 than 110. My face was extremely red at the end. And, although I was planning on venturing to the gym tonight, I'm too zonked. The stretch felt good though, as I was/am still sore from weights. Tomorrow, I have a swim-ART-and PM gym with Mini planned. Thursday, I have a PRP appt for my foot. I'm dreading it b/c it was so painful last time. I may ask them to put a lidocaine patch on my foot before the procedure.
Just booked my flight to Boston for $134. Pretty decent price; deals on JetBlue and AirTran end today. And, after booking it, I just saw that we are having a SCM meet in PV: [ame="http://forums.usms.org/showthread.php?t=17792"]PV/DCRP Last Chance SCM meet (Dec 4, 2010) - U.S. Masters Swimming Discussion Forums[/ame]. Oh well, too late, but it is just a Sat am only meet. Maybe I'll just swim one event there depending on the line up. This has Speedo's name on it!
Looking ahead, I've also discussed logistics for the Boston Marathon, which is the Monday following CZ SCY Champs in April next year. We're going to leave Saturday after the meet, so I'll be able to get a few events in and see the folks staying at the abode. Maybe I'll swim a distance event Friday night ... with a Chowmi type split request of course.
So, meets for the year are stacking up like this so far:
December 11-12: NE/CZ Champs SCM, Boston
March 19: Albatross Open SCM, MD
April 15-16: CZ SCY Champs, VA (taper)
August 4-6: LCM Nats at Auburn (taper)
I need to find a meet between April and August; it may have to be a USAS LC meet if there is nothing else local (don't want to swim in the outdoor hairball pool). The meet in December will be my final meet in meters in my current age group. Moving on!
Updated November 9th, 2010 at 10:44 PM by The Fortress
In the past several weeks, I've had to make some adjustments to my workout. Work is finally starting to ramp up and attempt that "utilization to his full potential" crap that the authority figures in my life have always talked about (Parents... teachers... professors... coaches... etc...) Which has ultimately lead to a rise in the number of hours working.
For about 2 straight weeks I was driving down to Oak Park outside of Chicago. So this would cut into my sleep schedule and thus my morning lifts were gone. Instead - they were replaced with the 80-90 MPH drive down 294 and 290. I think most people didn't even see my car, it was more of a silver blur at 6 in the morning.
For those two weeks, I was unable to lift at all, and I was lucky to make practice. Sleep was cut to about 4-5 hours per night, and maybe an hour before practice (if I was lucky). I made it through those two weeks and straight into the Sink Or Swim Classic and another week of more of the same and shot immediately into the GRIN Fall Classic. As you all saw - I did really well for me.
Well starting after the GRIN Fall Classic I was "able" to jump back into lifting. The problem was - I wasn't falling asleep after practice. I had also gotten used to sleeping in a little (til 6:00 AM instead of getting up at 5:00 AM) as a result of my travels and not lifting. So I've adjusted my workout schedule AGAIN.
Trying to double up on lifting/swimming on days where I have to work just seem relatively useless since I was always just so exhausted. I felt like my work, my workouts and my swims were all suffering as a result of the schedule.
Swim:Sunday 7:30-9:00 PM, Tuesday/Wednesday/Thursday 8:30-9:30 PM
Lift: Friday, Saturday, Sunday, Monday (Sunday will be optional)
Core: 6 Days a week with a floating free day.
I lift now whenever its convenient (Evenings on Mondays and Fridays). My new gym has a massive collection of weights and machines. So if I can't find something to do - I'm obviously not using my creativity.
I wake up almost every morning between 6 and 6:30. That means I can eat a light breakfast and be ready to do core by 7:00 AM. I make sure I put in at least a half an hour of straight core work. I enjoy it because it gives me an endorphin rush in the morning, preps my mind for the day and helps to maintain the efforts I've taken so far in my swimming.
I think its a pretty ambitious plan, but I also think I can handle it pretty well. I'm currently 8 days in and so far so good
My next meet and the rundown has been decided! I will be swimming at the West Bend Short Course Meters Meet. I'll be swimming the 50 fly, 200 free, 50 breast, 200 IM, and finally - the 1500 Free. There will be more on that later though. I'm not ready to start blogging those goals for that meet though. That will come! This will be my first competition 200 IM!
What do you do for your workout? How do you compensate for friends/family/job/swimming?
Those of you who talk with me on the forums have probably seen my signature promoting the Libertyville Masters Sink or Swim Classic in Vernon Hills Illinois. Those of you who know me REALLY well (and now everyone) will know that I will be wearing this brief during the meet:
To all of you who think that this is ridiculous - YOU'RE WELCOME, I've now opened your mind.
To all of you who believe that this is awesome and classy - THANK YOU.
Fun Fact: All summer I swam SCM at Vernon Hill High School - the very pool where this meet will be held. Since September we have been swimming SCY.
I decided to sign up for as many events as I could - including relays for this meet. It's going to be a blast and I figure "Why not? I don't plan on winning anything - I just plan on pushing myself through this and making it a fun time."
Events And Goals
So I decided I wanted my first swim of the day to be the longest swim of the meet. I plan on using this event as a double whammy.
1) It'll be a PR. No matter what.
2) It'll be a great warm up before the 50 free which is my next event.
My goal for this event is to swim it in 7:00. That will be an average 100 around 1:45
It seems like this might be an easy goal for many of you, but its hard to say for me since I'm so used to swimming SCY, I come in around 1:30-1:35 on the 100 during practice, so I'm hoping that extra 7 foot or so won't equate to much more than 10 seconds.
The 50m free is placed perfectly. Its a race I really like and a race I would like to do well in. I learned some painful lessons this summer swimming it in LCM and I'm excited to give it another go.
My goal for this event is to swim it in under 36 seconds
When I swam SCY in march, I swam my 50 (tapered) in roughly around 33 seconds. I don't see any reason why I couldn't beat that now non-tapered. I can swim a 35 at the end of practice these days (so I'm already exhausted and its a push off the wall).
I'm not good at breast stroke. I'm very aware of it. I know I should take the time, I just haven't. I'll admit it fully and readily. That being said:
My goal in this event is to beat my LCM time of 59.57 seconds
I shall not fear the event! I shall embrace it!
Even though the 50 is the event I want to do the most well in, the 100 IM is the event I'm most excited about! I've more or less just learned butterfly in the last couple months and I'm excited about the prospect of finally getting to do it in a race! I practiced my transition off the wall from fly to back once the other night and its a LOT of fun!
My goal in this event is to swim it in under 2 minutes.
The 100 IM is just the stepping stone. By January I'm hoping to be able to do the 200 IM and stick with that event for a while while I build up my strength/endurance to do the 400 IM.
The 50 Back is one of those events I like - but I'm not great at. This will have been after all of my other 4 events + 2 relays. I'm pretty sure I'm going to be more of a flooded kayak than swimmer at this point.
My goal in this event - given the circumstances - is survival. That being said, I'd like to swim it in under 50 seconds
Thanks for reading! I hope to have video of this!
So the past two to three weeks I've been seriously in a funk, out of the loop, whatever you want to call it.
We've pushed up to 4 practices a week in the pool. I'm really thankful for it. I love swimming so much that another day is very welcomed! My times are dropping little by little and my endurance is building up pretty quickly. I'm doing my best to beat everyone around me. I have some serious competition though. Brian's been keeping pretty much even with me in everything. Anne and Laura have been kicking my butt unless its in pull mostly because I rock pull something fierce.
As a result of me gaining strength in swimming: I can afford to go on less sleep (significantly less sleep). When I don't sleep well, I don't eat well. When I don't eat well, I don't feel as good. When I don't feel good, I don't lift. If I don't lift, I don't sleep as well.... its a vicious cycle. I've also been drinking more than enough. I've also been eating a TON. I've been more hungry these past couple weeks than I was all summer long.
So - time to reset. I'm a little hungover this morning so I didn't go in to work.
Goal 1) Lift at least 5 times by next Saturday.
I have swimming Sunday, Tuesday, Wednesday, Thursday.
I have basketball on Wednesday.
So I should be able to lift today, Saturday, Sunday and maybe Monday.
I'll take Tuesday and Wednesday off to make sure I can play basketball (its the semi finals for our basketball league) and swim immediately following.
Then I should be able to lift Thursday, Friday, Saturday.
This is great! I should be able to get back on my 3 days on, 1 days off pattern as recommended by my trainer
Goal 2) Get my diet reorganized.
I'm going to focus back on intelligent eating. I need turkey, chicken, a loaf of bread, tons of veggies, bananas, berries, and a gallon of milk.
Goal 3) Get my rest. (~8 hours a night)
Before I started swimming I could pretty much function pretty efficiently on 3-4 hours of sleep a day. Once I started - I had to start getting more like 8-9 hours of sleep. Now that I'm finally starting to get stronger in my swimming, I'm starting to drift back down to about 6-7 hours of sleep and my body is letting me know that that's not cool.
Alright - that's my trinity of goals. There's absolutely no reason why I should not be able to make those goals with the exception of me holding myself back.
Okay. Time to eat breakfast finally and make these goals a reality!
Tue Aug 24, 2010
Sat Aug 21 swam
Sun Aug 22 no practice
Mon Aug 23 missed practice & stayed home
tue Aug 24th slept in
I'm sorry, lately I've been very stressed & distracted & just not that into swimming after the 2010 LCM season ended.
I planned to lose weight & get stronger, but haven't hit the gym in a while.
My weight loss has been going great, recently I've weighed under 200 lbs & as low as 197ish. The stress helped me lose weight. I weighed around 224 at 2010 SCY Nats. Think I'll hover between 195 to 200.
Sunday night, I had a personal crisis come to a head, barely slept maybe from 3 to 5. Monday was difficult, slept well last night & today is even better. It's forcing some positive changes.
I hope to train tomorrow and get back on track.
Soon I will figure out my 2010 SCM goals.
So the last two weeks have been a little off kilter thus far. My roommates have gone out of town and left me with their dog Sophie.
Now - I love Sophie. She's seriously the most awesome dog in the world. She's a complete sweetheart and pretty much the only girl who likes me these days anyway
However - with the sweet comes the slightly annoying. She wants a lot of my attention. Last week - I was just kind of getting into the swing of things just being her and I and I wasn't thinking too clearly. She pretty much monopolized my after work time when I wasn't working on computers. I felt bad just leaving her in the cage all day, so this was a combo effect all across the board. The only things I made time for that week were team events: swim practice, basketball and softball.
I actually found myself in a bit of a funk as a result of not lifting. I was feeling generally in nature and my attempts to correct or alleviate the situation were only met with more problems and things just getting in my way.
HOWEVER on the flip side. Thursday night's swim practice was probably the fast I've swam ever. I don't think I've ever really taken the time to give myself enough rest for meets now that I'm thinking about it. I swam roughly 10% faster as a result!
Then swimming ended last Sunday. Its been difficult to get in the pool just due to time constraints. However this time - I've got a strategy. I put up the money and threw Sophie into a puppy day care so she'd be nice and tired by the time we got home. This has actually worked mostly. I've been busy with a lot of other things as well (car needed oil change, worked a 23 hour shift on tuesday, etc...) So I have been able to get in 2 weight lifts (and one more tonight) this week. I'm hoping that next week will give me even more time to do this as I kind of pick up things to do.
I also went to the Lake Forest High School pool. I was sorely disappointed to find out that the LFHS pool is closed until August 10th.... So that means I have to turn around and go back to Lake Bluff where I have no lane lines and no ceiling. <ugh>
I guess I'll be getting really good at my sprints and my breast stroke form then!
So SCY season is upon us soon! I'm already starting to plan out my goals and ideas!
Since I like to break things down logically (being that logic is my job) I'm going to start by labeling my high level goals and then giving slightly more detailed goals that I have within those goals.
1) Get Faster (in Swimming)
2) Get Stronger
3) Get Skinnier
4) Build a giant robot that can take over.... .err never mind. (Remember Mike - this is PUBLIC)
My physical stats and goals:
Height: 6'3ish <-- I was 6'2 going into college, grew another inch freshman year
Weight: 210ish <-- Lightest EVER
Shoe Size: 15 <-- Sucks to buy shoes
Waist Line: 34 <-- WOW! I'm so pumped!
Body Fat (as of 7/22/2010): 17.5% <--- GRRR
My body fat is a frustrating one. I have a lot of loose skin - so I honestly feel that it probably skewed the results of the 7 point pinch test. Especially when I can't imagine myself still having another 35 pounds of fat on my body. Regardless - I still have to keep working out anyway. Otherwise how can I get stronger? (What just happened?)
My strength goals:
I don't do a good job keeping stats (like 1MR) of my lifts. I'm not concerned so much with building up that kind of strength. All of my strength goals are to build my body so I can focus more intensively on swimming. So even though my curl is at 12x70 (35 in each hand) using an underhand grip and my lat pull down is at 12x115 - I honestly just want to see those numbers continue to rise on a biweekly to triweekly basis as I spend my 6 days a week at the gym, focusing on developing my extremities while strengthening my core as much as possible. If I can continue lifting and growing stronger - its only going to help me swim faster! (ANOTHER TRANSITION? What's he doing!?)
Swimming stats and goals
Alright - So my only SCY times are in the IL State Meet in April. That was long enough ago - and I've lost 20 pounds since then and have gained a lot of strength. I have a few LCM times - but rather than worrying about converting them. Lets just say I'd better beat them when it comes to SCY. The official times are still there:
50 Free: 32.97
100 Free 1:18.42
I have my goal times for the year to reach for.
50 Free: < 30 sec
100 Free: < 1:10
50 Back: < 50 sec
100 Back: < 1:50
50 Breast: < 55 sec
100 Breast: < 2:00
*Note - if I beat those times, then I just want to continue improvement. If I don't - its fine. I'm just looking forward to trying! Lastly for swimming; I want to learn how to do butterfly by next April for the Illinois state meet. I'd like to be able to do the 50 free in fly. We'll see what I can get my coach to teach me!
Outside of swimming - I'm going to be working up to no less than 5 days a week swimming and if I can - 2 practices per day. We'll see how that lines up with sleep as one can't swim all of those events well if you don't have proper rest and nutrition! (He did it again! That son of a big guy!)
Rest and Nutrional Goals
Now - nutritional goals are nothing new for me. Rest goals however totally are. To help me focus better on my swimming and to allow me to swim more often and more effectively - I need to be properly rested and well nourished.
So to help me rest more - I'm giving up organized recreation outside of swimming for now. As soon as my seasons are over for basketball and both of my softball leagues, I'm going to forgo other offers so I can just primarily focus on my swimming and my workout (lifting and possibly running).
Nutrionally - I need to focus on making sure I keep a solid grip on the reality of my situation - I have to maintain healthy eating habits. I know from experience now that when I do splurge - I end up feeling kind of sick and tired within a few hours. If I'm going to perform - I need to be on top of my game!
I also need to make sure I sleep enough. Which is such a tear for me. One the one hand - if I get up early - get to work early and get home early - I get to have the afternoon to accomplish what needs to be done. On the other hand - my masters team meets at 8:30 at night. That means practice goes til 9:30, and I'm awake til 11 minimum. A 5 AM wake up just doesn't happen on that these days. So especially once basketball and softball are done, I'll take some time to really focus on how I'm going to actually implement these ideas.
Thanks for reading again! Today's post isn't as long - but I still appreciate you reading! So today I'm offering a dinosaur:
50 Free: 32.97
100 Free 1:18.42
50 Free: < 30 sec
100 Free: < 1:10
50 Back: < 50 sec
100 Back: < 1:50
50 Breast: < 55 sec
100 Breast: < 2:00