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  1. Progress!!

    by , August 29th, 2009 at 01:34 PM (Elise's Fitness Fun)
    Woke up this morning at 5:30 and decided I would go run a local, popular 5k. Had not planned to do it, but figured it would at least be a good workout and would help me meet my goal of running 40 miles for the month of August.

    Lots of folks at the race - 260! Pretty big for this town. Got to visit with some folks that I had not seen in over 5 years. Even if I had not done the run, it was just great to see everybody and catch up.

    Temp at start of race was 70 degrees with 94% humidity. Sounds bad for running, but it was much better than it has been. Anyway, did a 1 mile warm-up before the run with a quick 50 yard sprint to get the HR up. During the race, was thrilled that I beat my goal of running 8 minute miles and ran at an average of 7:57 per mile for the race. Wore my HR monitor and kept my HR under 180 which is technically under my LT. Since this was my first race in a bit of time, the last thing I wanted was an injury.

    Another cool thing was that I ended up winning the masters women overall. Of course, it helped that my friend who is 40 and much faster than I was in the top 3 overall. I guy I knew had his GPS on and actually got the course at 3.15 miles, so I'm especially pleased with the time if the course is long. After the awards ceremony, ran a 1 mile cool-down. Not good to wait that long, but definitely wanted to get one in.

    I'm kind of psyched up to put a little bit more mileage in than just 10 miles a week(this is what I averaged for this month). I'd like to eventually bump it up to 20 a week and see what I can do in a couple of months. Right now I'm encouraged that I ran a minute faster than my last 5k which was almost a year ago.

    Yesterday, swam 2050 yards as follows:

    500 easy warm-up

    500 free pull with paddles and pull buoy

    10 x 50 on 1:00
    1,2 - Fly-back
    3,4 - Back, breast
    5,6 - Breast, free
    7,8 - Free, Fly
    9,10 - choice - did free

    10 x 25 choice on :30 - Did free and threw in a couple of 25s fly

    300 easy

    Right after swimming, ran an easy mile at 9:20.
  2. Another Easy Saturday

    by , August 29th, 2009 at 01:21 PM (Mixing it up this year)
    With all the turmoil this week it is great to have a nice easy workout with the kids. David joined us for the first time and McKaylin just got out of the hospital 2 days ago but was ready to swim.

    500 Free EZ
    40x25 Drills 10 of each stroke
    500 Free for me it felt really strong

    Total 2000 yards

    Now I am off to find out where my husbands car was towed too so that I can get it back but most of these offices are closed till Monday. With all the knots in my stomach I have dropped 5 pounds in the last 3 days.

    Updated August 29th, 2009 at 03:54 PM by Donna

  3. More kicking

    by , August 28th, 2009 at 05:40 PM (A comfort swimmer's guide to easy swimming)

    SCM, with Carrie

    800 swim choice (mix strokes)
    (alternated 100 free/100 back)
    12 x 50 choice w/10 sec. rest alt. 50 kick/50 drill or pull
    (did 1-4 free, 5-8 back, 9-12 fly)

    2x around (round 1 free, round 2 choice) w/15 sec. between items:
    swim 100 smooth/easy
    kick 2 x 75 w/fins, #2 faster than #1
    kick 3 x 50 w/o fins, descend 1-3
    swim 4 x 25 fast, working on trying to get as close to 15m underwater as possible
    (the kicking was hard but we did manage to descend on all rounds.
    Didn't get too far underwater, maybe 10m. Was doing 10-15 sdk on each)
    100 easy

    swim with fins
    8 x 50 on 1:00: #3, 5, 8 fast -- all choice
    (mixed up free and back, thought about doing fly but was too beat by the time we got here.)

    100 swim down
    Total: 3000 meters
  4. Sarasota Y Sharks Masters 5:30 Workout -8/29/09 -SCY

    by , August 28th, 2009 at 03:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 100 2:00
    4 X 50 1:00
    4 X 50 kick 1:15
    3 X 100 IM 2:00
    4 X 50 1 of each 1:00
    3 X 100 kick 2:15

    1 X 100 2:00
    4 X 50 1:00
    Swim the set three times.
    50's: Descend to fast 1-4

    1 X 50 easy 1:00
    4 X 25 fast :30
    1 X 50 fast 1:00
    Swim the set 4 times.

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. New Mexico Council on Aging

    by , August 28th, 2009 at 11:35 AM (My non-workout blog and random thoughts)
    I recently spoke at the plenary session for the New Mexico Council on Aging conference at the invitation of NM Senior Olympics. I was introduced by NM Secretary for Aging and Long Term Care Cindy Padilla. There were easily 1000 people in the audience with many standing in the back. I was astonished to learn that my home state has an amazing support network for seniors. The conference featured speakers from NM government and private industry. There were many breakout sessions and roundtable forums. This is the 37th year of the conference and is the capstone event that unites many of the senior programs funded by the State of New Mexico. It doesn't attract much press (which usually focuses on doom and gloom), so learning about all of the various support programs for seniors in New Mexico was truly self educational and heart warming. New Mexico really does care about seniors.

    I'm not a bad speaker and I have lots of professional experience. I am the past president of a major professional society and have organized many sessions and even an international conference; I've been the invited speaker at plenary sessions before - but - I've have never spoken before such a huge crowd. It was a bit scary, but once I got started and got the crowd to laugh a bit, it was like speaking to old friends.

    I spoke about my experiences at the 2009 National Senior Games in Palo Alto this summer. Although the level of swimming competition is not up to the same par as USMS, the diversity of sports and the enthusiasm of the participants is my main motivation for participating in the Senior Games. I'll brag a bit and tell you that I broke the listed record for the 50-54 50 yard backstroke (and I'm 54) - but the listed record was broken at Clovis. The intensity of the athletes is a common factor that cuts across all sports. I attended 3-on-3 basketball games, doubles badmition, track and field and water polo. It's great fun to see other sports and watch other competitors during and after the events. With swimming, one never talks to your competition during the event - but for 3-on-3 basketball, talking (trash and joking around) is the order of the day. The same is true for water polo. It's great fun to hear the 80 year olds trash talk! I saw a doubles badmiton game between two teams that was very heated. The losing team (it was pretty close), would encourage each other as they won and lost points. The doubles match I saw was between 65-69 old (young) women. I could feel their enthusiasm and disgust with each winning or losing shot.

    As a bonus, I got a free DNA analysis from a company that was offering this service to all NSG athletes. I just got the results back and they are very interesting. I didn't know very much about my genetic history, but I now know more about my origins. And I learned that I don't have markers to be a "sprinter". May it is time to try the IQ test races: 400 IM and 200 fly (which I have taken and failed in the past).

    My big take away from the national senior games: even as we age, our spirits remain intact and the will to win never disappears. The body may turn to mush, but mental and spiritual aspects associated with the bond of competition will never evaporate.

    It was an honor to speak at the NM Council on Aging conference and represent the sport of swimming. I'll always treasure the experience.
  6. Friday Aug 28th, 2009 FAST FRIDAY

    by , August 28th, 2009 at 10:09 AM (Ande's Swimming Blog)
    Friday Aug 28th, 2009

    Swam in the Guadalupe River at Camp Stewart on Wed afternoon & Thursday morning, hiked, jogged, & pull ups

    sore this morning from yesterdays activities

    Lifted weights this morning


    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler & Marcio
    beside Todd, Amy, Brandon, Nate, Mike Varozza, Doug, & Larry
    pool was warm & cloudy

    4 x 50 done 25 fast 25 easy

    After warm up, Whitney moved Tyler, Marcio & me 5 or 6 lanes over from lanes 1 Todd & 2 Doug, swimming in cloudy water & being near sighted kept me from seeing & racing them.

    Main Set

    200 fr strong
    went 2:01

    100 easy

    200 IM strong
    went 2:14

    100 easy

    100 fr strong
    went 55

    50 fr easy

    100 IM strong
    went 1:00

    50 easy

    50 fl on 1:30
    went 25

    50 bk on 1:30
    went 27

    50 br on 1:30
    went 31

    50 fr on 1:30
    went 24

    200 k strong
    went 2:17

    100 easy

    500 fr strong
    went 5:20

    200 easy


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  7. Thursday August 28, 2009

    Swam on my own last night before coaching.

    300 swim (w/o fins)
    200 reverse IM kick (w/o fins)
    4 x 75 (50 drill/25 build)
    4 x 50 (descend with long fins)

    5 x 300 (100 kick/100swim/100 kick) all with long fins descended 1-3 and 4-5 on 4:20

    100 ez

    8 x 25 15m drill and fly kick on :30 (with long fins)

    4 x50 c/d with out long fins

    Shoulder is a little tender and sore now. Decided to take the morning off of swimming as two workouts in less than 12 hours did not seem like a good idea right now. I am probably going to take all of today off. I have lots of stuff to do after school and am planning on getting home late.

    Tomorrow my plan is to run 4 or 5 miles. Sunday I'd like to go for a nice 20 mile ride or so. We'll see how the legs hold up.
  8. Mind numbing 500's

    by , August 28th, 2009 at 09:08 AM (Mixing it up this year)
    I am mentally numb, in total denial, physically exhausted and just here going thru the motions. Not in the mood to discuss the cause of all this just now but safe to say today was not a day to put in any effort.

    7x500 @ 10 #1,2,6 free #3,5 kick, #4 pull

    Total 3500 meters
  9. Thursday

    by , August 27th, 2009 at 11:22 PM (Swimming, Life, and Other Stuff!)
    Hurried off to the pool after school to get a short LCM workout in solo. Here it is:

    *200 Free wuu swim
    *200 flutter kick w/fins
    *200 IM swim
    *3 X 500 broken (200-150-100-50) Rest :30 after 200/20 after 150/ and :10 after 100 and 50)
    *4 X 100 Kick Flutter on 2:15 interval
    *4 X 50 on 1:00 w/breath control (4/5/6/4)
    *100 eaasy cool-down
    2,800 LCM

    I had to get back to Carmel High School by 6 pm for "meet the teacher" night. This is the last "meet the teacher" nite I will ever attend as a parent. (I will still have to do them as a teacher at my school)
    I am always amazed by the innovative, dedicated teachers my children have had at CHS. I always leave there wishing I could re-do high school.
    As I walked the hallowed halls of CHS I re-lived many memories (good and bad). I passsed Lindsay's freshman locker (down by the Health room I taught in) and I remembered how she would track me down in SRT hoping I'd have food in my office. I remember having my son Rob in my Sophomore PE class; that was fun! (he liked it too) I remember all the lunches Sarah and I shared after summer school her freshman year, and this summer too! I will miss being a mom Once they go away to college it's just a whole different type of relationship; it's a huge part of letting them go.
    After "meet the teachers" was over I walked out the front door of CHS and I am not ashamed to say I had several tears rolling down my face. I feel like the end of a long journey has arrived.....I'm not sure I'm ready for this ending.
  10. Thursday, Aug 27

    by , August 27th, 2009 at 06:58 PM (The FAF AFAP Digest)
    Well, things were going splendidly until I got what seems to be a nasty stomach virus a couple days ago. (Why do these things always strike in the middle of the night?) I don't fret over colds and such much, but I'm a real ninny about tummy upsets. I didn't do anything yesterday but sit in my beach chair and do my beach reading. Which wasn't so bad really, very relaxing.

    Today was a red flag day at the beach, so I dutifully trundled off to the YWCA for a quick workout. I was still feeling a bit queasy, so I don't think it even rose to the level of yoga swimming. lol The otudoor pool was very hot -- ugh! And I was going so slow that initially I thought the pool might be SCM ... But at least I was in the water working on my streamlines and such.


    Warm up:

    750 variety kick, swim, drill

    4 x 50 flutter kick w/board @ 1:00

    Aerobic sets:

    10 x 100 @ 1:50
    Odds = free, evens = backstroke kick

    50 EZ

    10 x 50 w/fins @ 1:00
    odds = breast pull working on squeezing elbows together
    evens = dolphin kick on side, alternating left and right

    10 x 50 w/fins @ 1:00
    25 easy speed fly + 25 front scull

    100 EZ

    Total: 3100
    Swim Workouts
  11. Kickin' it

    by , August 27th, 2009 at 04:25 PM (A comfort swimmer's guide to easy swimming)

    I stayed in this morning and swam during my lunch break so I could enjoy the sunshine.

    Since my shoulder is bothering me, did a lot of kicking today to give it a rest.

    SCM, Solo

    300 swim free
    200 pull choice
    (did 100 free/100 back)
    200 kick choice
    (in rev. IM order)
    swim 2 sets of 3 x 50:
    round 1 free on 50 (ave :41)
    round 2 back on 55 (ave :46)
    100 easy

    kick 2 sets of 5 x 100 w/15 sec. rest:
    1st set with MF and no board,
    2nd set w/board and fins
    (1st round ave 1:25
    2nd round w/zoomers, ave 1:35)
    100 easy

    2 x 50 drill/swim on 1:00 (1 free, 1 no free): work the walls/underwaters on both lengths of the 50
    swim 100 IM moderate on 2:00
    2 x 50 drill/swim on 1:00 (1 free, 1 no free): concentrate on the "above the water" part of both lengths of each 50
    (Did back on the no free part)

    swim down 8 x 25 choice w/5 sec. rest
    (did these on :30, 1-4 free, 5-8 back)

    Total: 2700 meters
  12. Sarasota Y Sharks Masters 5:30 Workout -8/28/09 -SCY

    by , August 27th, 2009 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 50 1:00
    2 X 100 1:45
    1 X 200 3:00
    Swim the set twice.

    6 X 50 Kick 1:15
    4 X 75 Kick 1:45
    3 X 100 Kick 2:15

    1 X 300 IM 5:15
    4 X 50 1:15
    1 X 200 IM 3:30
    4 X 50 1:15
    1 X 100 IM 1:45
    4 X 50 1:15
    50's: Swim 1 of each stroke, IM order.

    3 X 300 Free 4:30
    3 X 200 Free 3:00
    300's: Negative split
    200's: Descend 1-3

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. The pool is being cleaned until Monday...

    but that is just an excuse for not swimming a hard work out. There are other place I could go. I really can't say what the problem is except like a pouty child I am stubbornly crossing my arms and saying "I don't want to!" "So there!". The only thing I know left to do that might break the spell is to set a goal and tell me, myself and you that "I pomise to go to the pool on Monday when it reopens." I hope this breaks the spell. I do know that in the past when I wrote it down in this here blog/ made it happen... Hope it works...

    What I have been doing is

    whitewater kayaking at the whitewater center. I gotta get ready for the Gualey River that runs with a big festival in West Virginia the months of Sept. and Oct. It is a beauty of a place up there, but if I don't prepare it could swallow me up.
    I have been studying and training to become an Advanced Open Water Diver. Even though I have now recieved this certificate I still have mucho to learn.
    Been diving off wrecks in the North Carolina Coast. This was awesome... and diving oysters in the Quarry! The Oyster Dive is an event where about two hundred divers showed up and we went treasure hunting for orange painted oyster that were worth nice prizes like dive trips, regulators, BCD's and other neat stuff.
    This weekend if the weather allows we are off to the coast to see another wreck on the botton of the sea.

    But my biggest regret is my swimming seems to be slipping so...
    So with a hand shake I say to you...
    "I flippergirl promise to swim a good work out on Monday."
  14. Shoulders are sore but for the right reasons

    by , August 27th, 2009 at 07:32 AM (Mixing it up this year)
    My shoulders hurt after this one but for the right reasons and the right type of sore. Had to concentrate on form while doing these. I am starting to realize the biggest challenge for me is lung capacity.

    5x200@3:20 Free
    8x100@1:30 Free w/paddles & bouy held 1:24's
    12x50@:50 Free
    4x100@1:25 Free w/paddles & bouy held 1:20's
    8x50@1:00 Free kick w/fins easy
    5x100@1:20 Free what every equiptment you need to make it for me that was paddles & fins held 1:16's
    300 Free EASY!

    Total 4000 yards
  15. Wednesday August 26, 2009

    Alarm went off at 4:30. I could hear it storming outside so I went back to bed. Practice is outside the rest of the week. It's supposed to be raining out the next two mornings so we'll see what happens.

    I did get in a short little run this evening. It actually felt good but was only about 2 miles. Hopefully I can get to where 5 feels good again. Dare to dream!
  16. Wednesday

    by , August 26th, 2009 at 10:12 PM (Swimming, Life, and Other Stuff!)
    I took a 1/2 family sick day today and took youngest daughte (HS senior) to the orthopedic Dr. at 11:30. I could have made the diagnosis myself but instead I paid this guy to do it. (patellar tendonitis, chondromalatia too!) He told her to do nothing but therapy, stretching, and ibuprofin 4x day, then come back and see him in 2 weeks. Tonight after therapy she did a 32 minute swim of mostly free and a bit of fly in the 20 yard backyard pool. It was so wonderful to see her swimming again! I got myself a lovely glass of chard and sat out there and watched her! I miss Sarah's swimming career. (she doesn't)
    After the Dr. appointment I had a couple free hours so I drove up to Noblesville and did this LCM workout at FPAC:
    *200 Free Warm-up
    *400 Kick (100 flutter stomach no fins, 100 flutter back w/fins, 100 flutter stomach w/fins, 100 flutter stomach no fins)
    *200 IM
    *Super 1600! -all on 1:00 per lap interval (50-100-50-150-50-200-50-250-50-200-50-150-50-100-50-50)
    *4 X 200 (150 Freestyle, rest 10 sec and do last 50 stroke IM order) on 4:00
    3,200 LCM
    It was a calm, sunny, and clear sky day at FP. The pool was basically empty of kids, (they were still in school)just a few adults swimmers and a noodler. After my workout I sat in a chair and lounged for 15 minutes or so, SWEET !
    Back to work all day tomorrow!
  17. Hot Run

    by , August 26th, 2009 at 06:26 PM (Elise's Fitness Fun)
    Did a group run of 4 miles at 11 am today. Fun running with the group. Went fairly slow, but it still didn't feel great. Wish I had not looked at my 2002 journal yesterday as today's run reminded me of how much slower I am now.

    I refuse to believe that the dysautonomia I was diagnosed with 3 years ago has slowed me down this much. It gets tempting to quit running sometimes, but I'm trying to hang in there and remind myself that I am lucky I can run. Many out there with knee problems, back problems, or medical issues can't run at all, so I try to remind myself that I'm lucky I can still do it.

    All of this proves we are our own worst enemies. I'm probably just going to have to throw out the standards of a few years ago and start over. This is not easy. As an equivalent to my 5k run and mile run times, imagine knowing that you are 4 minutes slower than your 1650 freestyle time of just 5 years ago. Also imagine that you struggle to do a 500 free that is 35 seconds SLOWER than what you went out on your 1650.

    If we were talking about 20 years ago, it would be one thing, but I'm talking about just 5 years ago. It can be hard not to be demoralized!

    O.k. I'm done whining. Just had to blow some steam. Tomorrow is another day.

    Updated August 26th, 2009 at 08:36 PM by elise526

  18. Sarasota Y Sharks Masters 5:30 Workout -8/27/09 -SCY

    by , August 26th, 2009 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    6 X 75 swim 1:30
    6 X 50 kick 1:15
    4 X 100 swim 1:45
    4 X 100 kick 2:15
    1 X 400 swim -

    6 X 100 IM 1:45
    8 X 50 1:10
    50's: Swim 2 of each stroke, IM order.

    1 X 150 2:15
    2 X 150 2:20
    3 X 150 2:25
    3 X 150 2:05
    2 X 150 2:00
    1 X 150 Fast
    Freestyle set, swim it strong.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. My shoulder is being a pain

    by , August 26th, 2009 at 02:32 PM (A comfort swimmer's guide to easy swimming)

    SCM, with Carrie

    I wasn't feeling overly motivated, and my shoulder was being pissy (to use Flyqueen's term), so I just went through the motions on this one.

    300 swim free
    400 reverse IM alt. kick/swim by 25
    (drilled the fly and breast swim)

    300 pull buoy only

    12 x 50 on RI 10-15; drill/build by 25:
    1 of each stroke, IM order, 3x through

    (Because my shoulder was being cranky, I put on my zoomers for the rest of the workout)
    200 kick choice
    swim 2x
    4 x 50 on 1:00 descend 1-4:
    set 1 free,
    set 2 back

    100 drill choice
    (drilled free and back by 25's)

    swim 4 x 25 free on 40: odds fast breakouts, evens fast finishes

    100 swim down

    Total: 2500 meters
  20. Wednesday Aug 26th, 2009 lifetime best 200 K

    by , August 26th, 2009 at 12:21 PM (Ande's Swimming Blog)
    Wednesday Aug 26th, 2009


    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler, Nate & Doug,
    beside Meghan, Paul & Marcio
    woke late dove in around 6:30


    Main Set
    missed 500 @ 60%
    rest 30 - 1:00
    400 @ 70%
    rest 30 - 1:00
    300 @ 80%
    rest 30 - 1:00
    200 @ 90%
    rest 30 - 1:00
    100 @ 100%
    went 53

    20 x 50 k
    4 on :40 did no board fly kick on my side
    1 easy on 1:30
    held 35 & 6
    200 k fast on last round
    went 2:15
    which is my lifetime best

    100 @ 60%
    rest 30 - 1:00
    200 @ 70%
    rest 30 - 1:00
    300 @ 80%
    rest 30 - 1:00
    400 @ 90%
    rest 30 - 1:00
    500 @ 100%
    went 5:19


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Swim Workouts