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  1. Thursday, Feb. 2

    by , February 2nd, 2012 at 03:45 PM (The FAF AFAP Digest)
    Drylands:

    RC/ankle/elbow/scapular exercises
    good mornings, 75 x 3 x 8
    explosive leg press, 270 x 3-4 x 12
    extreme angle step ups, 20 x 1 x 20
    leg extensions, 120 x 4 x 7
    total ab machine, 120 x 1 x 15, 130 x 2 x 15

    power wheel roll outs, 25
    power wheel pike ups, 2 x 15 (I've only done 10 in the past, so this was a big improvement)
    long arm crunches, 2 x 50
    captains chair leg raises, 2 x 25
    knee tuck jumps, 10
    standing broad jumps, 10 (jarred ankle a bit)


    Swim/SCY/Solo:

    1500 EZ, recovery swim


    ++++++++++++++++++++++++++++

    I was pretty bushed after yesterday's workouts. I think the stretch cordz are deceptively hard.

    Not getting headaches anymore from the nitroglycerin patches. I'm not prone to headaches at all, but I still feel very lucky as I know some people who always had headaches. The elbows are feeling a bit better, but I'm still not going to touch an upper body weight until after my next doc appt in March. I wish I hadn't touched on in January!

    Off to HS Regionals soon!
  2. Sarasota Y Sharks Masters 5:30 AM Workout -02/03/12

    by , February 2nd, 2012 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 descend :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00
    1 X 100 swim

    4 X {3 X 50 1:10
    Descend 1-3 #3 is fast
    All choice

    1 X 50 easy
    4 X 50 @ 100% 3:00
    1 X 50 easy

    CHOICE OF SETS, IM or FREE

    1 X 200 free 2:50 2:40
    2 X 100 1:25 1:20
    4 X 50 :40 :35
    Two rounds. Round 1 intervals left, 2 right.

    OR

    1 X 200 IM 3:30 3:20
    2 X 100 IM 1:45 1:40
    4 X 50-1 of each- 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  3. Not Quite Yet

    by , February 2nd, 2012 at 01:17 PM (Nobody Special)
    * I was hoping I could get back in the water by tomorrow but as of now the shoulder is still hurting a bit and I don't want to take any chances. As of now I'm looking at Monday to pick it back up - though it will be light yardage and light workouts for awhile.

    * Thankfully I'm able to get back to a normal routine at work - was u/w again yesterday to swing one of my boats' compass. Light chop on the water but the shoulder felt good.
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  4. Wed Feb 1, 2011 Had surgery out of water for ...

    by , February 2nd, 2012 at 01:13 PM (Ande's Swimming Blog)
    Wed Feb 1, 2011

    I had surgery to remove a growth from the back of my right forearm. They wheeled me in and knocked me out. Doc says I'm supposed to stay out of water for the next 4 days. I have about a 1 inch incision. It hurts a bit.

    Tuesday afternoon I had a root canal done on my lower right side molar and after he completed the proceedure his conclusion was the base of the tooth is cracked and it must be removed.

    Not much fun.

    It's a good time to switch to sprints.
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  5. 2/2/12 Backstroke day with the team

    We are getting ready for our state meet next week and have been working a lot on changing speed and some fine tuning. We have optional stroke sets and IM sets but this was mostly backstroke. We did as a team so there was plenty of rest while some of our backstroke haters caught up.

    100 EZ
    300 Done as
    (25 fr build/ 25 ez/ 25 bk build/ 25 ez)

    The following was all backstroke

    2 times through

    4 x 50 drill w/10 swim
    350 swim
    --50 build
    --100 build
    --200 build
    4 x 50 drill w/10
    350 swim
    --50 build
    --100 AFAP
    --50 ez
    --100 AFAP
    --50 ez

    4 x 200 Done as
    --25 build/ 25 DPS/ 25 build rest 5
    --25 sprint kick rest 5
    --25 build rest 5
    --50 drill rest 5
    --25 sprint rest 30
    odds free
    evens chioce ( I did 1 bk and 1 br)

    100 w/d

    3600

    Felt pretty good especially with the work overload that seems to stay on my mind. I haven't swam in a meet since the beginning of Dec. so we will see how next week goes. I am swimming well at practice but don't feel smooth in the water. I am sure it is all in my mind.
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  6. Thursday, 2/2/12

    by , February 2nd, 2012 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    200 choice
    12 x 50/1:00
    3x: #1 drill, #2 kick w/10-12 SDK off each wall, #3 swim build, #4 easy

    Main Sets (1400)
    10 X 50/1:15 Odds: fast Evens: smooth
    - did 1-4 free, fast ones were 32; 5-8 kick, fast ones were 47; 9-10 back, fast one was 37
    2 x 100/2:15 Swim - drill - kick - swim (backstroke)
    5 x 50/1:30 1 & 4 FAST
    - #1 fast free at 32, #4 fast back at 37, others free at 38-40
    2 x 100/2:15 swim -drill - kick - swim (breast + free)
    1 x 50 AFAP/2:00
    - fast fly at 36
    2 x 100/2:15 swim - drill - kick - swim (fly + free)

    Kick: (200+)
    1 x 200 continuous effort - kicked on back
    Tabata kick w/fins and board for 4:00
    8 rounds of 20 sec AFAP + 10sr
    - this wasn't any fun at all. I think I went 300

    Warm Down
    100 ez

    Total: 2800 yards

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  7. Wednesday, 2/1/12 - 2nd workout

    by , February 2nd, 2012 at 11:48 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (500)
    400 choice
    4 x 25/10 sr - alternate 25 scull - 25 swim

    Main Set (1500)
    2 x 50 drill/1:00 - did 1 arm and fist free
    1 x 100 pull w/bouy only/1:45 - free around 1:20
    3 x 50 kick/1:10 - flutter w/board
    3 x 100 pull bouy + paddles/1:45 - free around 1:20
    4 x 50 swim build/1:00 - free around 40
    4 x 100 swim w/paddles only/1:45 - free around 1:22
    5 x 50/1:00 DPS swims - free around 40 with 15 spl

    Breaststroke Set: (250)
    10 x 25/:45 - around 23 on these

    Warm down
    150 easy free & back

    Total: 2400 yards




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  8. 02.02.12 - Thursday workout

    by , February 2nd, 2012 at 08:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Roger. Pool temp still hanging around 83. Wore my Nike jammer w/o a drag suit. Second day of taper. Slept in 30 extra minutes.

    SCY

    400 Warm up

    8 x 25 - :30 IM Order (I did fly/br/br/fr) moderate pace
    Lots of rest
    8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard
    Lots of rest
    8 x 25 Kick - :40 IM Order (I did fly/br/br/fr) easy/hard
    Lots of rest
    100 Pull - 2:00 Moderate (Get arms ready for heavier load)
    8 x 50 Pull - 1:00 Easy/hard (I did Fr/Fr/Fr/Br)
    Lots of rest
    8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard
    75 Easy
    Lots of rest

    100 Breast timed off blocks (1:13 - love it when I do a personal best in practice!)

    125 Cool down

    (1800 Total)
    Tags: 100, breast, dive, timed
    Categories
    Swim Workouts
  9. More Speed boy do I need it

    by , February 2nd, 2012 at 07:35 AM (Mixing it up this year)
    650 free

    Wall series (since i had to remember this part i know i didn't do it in the correct order but I did get it all done)
    1.Streamline off wall for distance
    2. Dead start shooter to wall + cruise back to mid pool
    3. Free race pace turn (need more of these)
    4. Verticle scull 30 sec drag race to wall and cruise back
    5. Fly race pace turn
    6. Back race pace turn
    7. Race pace finish
    8. 10 sec kick on wall power kick UW to mid pool EZ back to wall
    200 EZ

    5x75@2:30 free w/fins as 25UW fast :10 25fast :10 25EZ
    75 EZ
    5x50@1:30 1-4 8x10 SDK's off walls free #5 fly ASAP went 44
    100 EZ could do 8 SDKs before my fat brought me to the surface
    2x(4x50) 1=smooth @1:00 2=AFAP@1:30 3=DPS@1:00 4=EZ
    Held 35 on the fast ones and 15-16 strokes on DPS
    250 EZ

    Total 2500 yards
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  10. Time to break out the old bike!

    by , February 2nd, 2012 at 12:01 AM (Alex's swim journal)
    Got into the pool late today, but I really needed it!

    The brakes on my 17-year-old car are shot, and because it's 17 there are a whole lot of other expensive issues too... bottom line: I've been promoted to family taxi driver with our one remaining car. We really can't afford a payment on a new car, but we can't afford to fix the old jallopy. When it rains it pours!
    February starting off ok from a swimming perspective; I did two miles today in 62 minutes and felt great most of the time. I did it in three 1100-yard segments, each about 19:00, followed by a 200-yard cool down. No rests, so the swim was continuous.

    3 x through:
    4 x 250 (50 easy/200 harder)
    100 breast

    Cool down with 200 free, relaxed, lengthening out my stroke (10-12 strokes per 25).

    My harder 200s, when I could check the pace clock were around 3:20--that was in the last set when I was already pretty tired (I started four lanes from the clock and worked my way over a couple of lanes during the course of the workout as folks started leaving). But, I felt pretty comfortable the whole time.

    I'm hoping for an early spring that will make the 10-mile bike ride to work less painful, and then my wife can have her minivan back--though she might like having the chauffeur at that point.
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  11. Wednesday, February 1, 2012, 5:00am & 5:00pm

    by , February 1st, 2012 at 10:25 PM (Fast Food Makes for Fast Swimming!)
    This morning I cleared the 50 mile mark on my GTD yardage. I'm still ahead of my "to date" goal yardage, even though I've missed a few swimming opportunities lately. The double help make up for missed days.

    A.M. Workout:

    300 Free
    200 Kick w/ board
    300 Free Pull
    200 Kick w/ board

    Did a set that was on the board from the age groupers the night before:
    3 x 100 Free @ 1:20 (1:13s)
    :30 rest
    3 x 100 Free @ 1:15 (1:09s)
    :30 rest
    3 x 100 Free @ 1:10 (1:06-:07s)

    100 EZ

    Impromptu "ladder" (made this up as I went along)
    1 x 75 Free Pull @ 1:00
    1 x 75 Free Pull FAST @ 1:00 (:48)
    1 x 75 Free Pull @ 1:00
    1 x 125 Free Pull FAST @ 1:30 (1:22)
    1 x 75 Free Pull @ 1:00
    1 x 175 Free Pull FAST @ 2:00 (1:53)
    1 x 75 Free Pull @ 1:00
    1 x 125 Free Pull FAST @ 1:30 (1:23)
    1 x 75 Free Pull @ 1:00
    1 x 75 Free Pull FAST @ 1:00 (:48)

    50 EZ
    -------------------------
    3000 Yards

    =================================

    P.M. Workout:

    Fun with 100s

    10 x 100 Free @ 1:30 (1:08-1:11s)
    8 x 100 Free Pull @ 1:10ish - 1:20ish (depending on the 2 others in my lap lane) (went 1:02-1:04s)
    6 x 100 Kick w/ board @ 2:00 (1:40s)
    4 x 100 IM Fast @ (1 each @ 1:30/1:25/1:20/1:15) last one 1:13
    2 x 100 Free EZ @ 1:30

    4 x 25 Underwater Dolphin Kick with palms of hands "riding the black line" tile on the bottom of lane @ 1:00
    TRY THIS...it's tougher than you think!!

    100 EZ and out

    --------------------------
    3200 Yards

    6200 Yards for the day.
  12. Wed., Feb. 1

    by , February 1st, 2012 at 05:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :30
    4 x 25 free, no breath, @ :35
    4 x 25 build free w/paddles, no breath @ :45
    50 EZ

    Speed Sets:

    Did a modified part of Workout #1 from the HIT forum:

    1 x 50 smooth DPS free @ 1:00
    2 x 25 build kick @ :45
    4 x 25 build free @ :45
    2 x 25 burst kick + cruise @ :45
    4 x 25 burst free + cruise @ 1:00
    50 EZ

    1 x 50 smooth DPS free @ 1:00
    2 x 25 1 fast kick/1 EZ w/fins @ 1:00
    4 x 25 alternate fast stroke/EZ w/fins @ 1:00
    4 x 25 alternate AFAP kick/EZ w/fins @ 1:00
    -- back shooters, 8-9 flat
    4 x 25 alternate AFAP stroke/EZ w/fins @ 1:00
    -- breast, 13s
    100 EZ

    The switched to:

    5 x through
    50 free w/paddles & fins, 90% @ 1:00
    50 EZ @ 1:30
    -- 24 mid, 24 mid, 24 mid, 23 high, 23 high
    -- kicked more on the last 2
    25 EZ

    Got out stretch cordz

    1 x 45 -- free w/paddles, resisted swim down to about 23 yards, lose paddles, then speed assisted free back to wall

    1 x 45 -- resisted breast swim to about 23 yards, hold :30, rest, assisted free back to wall

    1 x 45 -- resisted flutter kick to about 23 yard, hold :30, rest, assisted free back to wall

    1 x 50 -- resisted dolphin kick to 24-25, hold for :30, rest, assisted streamline back to wall

    75 EZ

    Total: 2825


    Bikram, 90 minutes:

    Balance not so great today. I only had about 25 minutes rest between the swim and yoga. When I'm focusing so much on an immediately preceding sprint workout, I find it somewhat difficult to focus in yoga. Instructor became somewhat unglued when I said no I'm not doing half locust. I'm not letting a yoga instructor give me medical advice wrt my elbows. And I am impervious to the doctrinaire/herd mentality of bikram.


    +++++++++++++++++++++++++++++

    My kids were out of school again yesterday, so I didn't do a formal workout. But I did have a lovely 3-4 mile walk with Lil Fort on a beautiful day and later did my RC and elbow exercises.

    I am still feeling some left side breakdown. It's like a catch 22 -- I can't lift to let my elbows heal. But not lifting causes my left shoulder/back area to whack out. I have an appt with my chiro on Friday, so will ask about this. I guess I may have to do ART more frequently for awhile.

    It also occurred to me that I may have to taper differently this year. Upper body lifting is extremely fatiguing for me, moreso than lower body lifting. Without it, I've been sprinting more and faster in practice, which is good I guess. But I may need a shorter taper ...
    Categories
    Swim Workouts , Yoga
  13. Wednesday, 2/1/12

    by , February 1st, 2012 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I took a day off yesterday. Missed early swim then lost motivation to go to the pool after work. Went for a with a friend instead.
    This workout was a bit of a mix of stuff from Leslie's Workouts for this week.

    Warm up (800)
    300 swim back and free
    4 x 50/55 8 SDKs off each wall alternating free and back
    4 x 25 overkick free, 2 breath/45
    1 x 100 IM build/2:00
    100 ez

    Speed Set: (1100)
    4 x (5 x 50)/1:30
    1= @ 60%
    2 = @ 70%
    3 = @ 80%
    4 =@ 90 %
    5 = EZ
    - Round #1 free: went 40-37-34-32
    - Round 2 back: went 44-40-38-34
    - Round #3 free: went 39-37-34-31
    - Round 4 back: went 43-39-37-34

    100 ez

    Kick Set (500)
    5 x 100 kick/2:20 no fins
    1= 1st 25 fast, rest cruise
    2= 2nd 25 fast
    3 = 3rd 25 fast
    4 = 4th 25 fast
    - kicked on back in streamline was 1:52-53 on 1-4
    5 = ez

    Warm down
    200 ez

    Total: 2600 yards
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  14. Here I am!

    by , February 1st, 2012 at 03:38 PM (Chowmi's Blog)
    Ok, so to recap what i've been doing. Strategically add the end of last week to this post to beef it up!!

    Sat 01/28
    Parent Karate Day!
    Easy 15 minute swim with Helen

    Sun 01/29
    Vasa, drylands, and mini tramp
    Massage
    Easy swim 400 w/u; 8 x 50 kick various with fins, 8 x 25 mixed.

    Mon, 01/30 off

    Tues, 01/31 off

    Wed, 02/01 today!
    SCM, Baylor noon workout
    Jim Montgomery on deck

    5 minutes warm up

    6 x 100 kick on 2:00
    no fins; even board/odd back

    4 x 300 pull on 4:30
    1 easy
    2 100 easy/100 fast/100 easy
    3 100 fast/100 easy/100 fast
    4 all fast
    ======>>>>>>NOOOOoooooo!
    4 x 100 and 1 x easy 50 per 300
    1st straight 1:18 (oops! too easy!)
    2nd 75/5/25 1:07 subtracted time
    3rd 50/5/25/5/25 1:04 ST
    4th 4 x 25 5 sec 1:01 ST

    excellent set for me.

    16 x 50
    3 x 50 one each stroke :55
    1 easy
    3 x 50 on :45 free
    1 easy
    repeat twice

    The End

    +++++++++++++++++++++

    A great workout today. Really worked on holding the water, and having control on the back 50's of the 100's.

    ++++++++++++++++++++

    Next up: Sunday's swim meet. I will probably do this:

    Thurs - off
    Fri- off
    Sat - swim with kids, about 1000
    Sun - 50 free blasto!!!

    and then the end of my USA-S SCY season. I might make it the end of my entire SCY season and then goof off for awhile.
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  15. February 1, 2011

    Warm-up (1400)
    4 x 100 - 50 free, 25 back, 25 breast
    100 drill
    4 X 100 free @ 1:50 (1:18 - 1:20)
    100 drill
    4 X 100 free @ 1:40 (1:17 - 1:20)

    Kicking (800 set / 2200 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 SDK on back w/fins @ :50 odds as fast a possible, even easy
    6 x 50 SDK w/fins & board @ :50 odds as fast a possible, even easy
    4 x 25 underwater SDK w/fins @ :45

    Swim - 500 "square swim" (2100 set / 4300 total)
    Based on kristilynn's 1-26-12 workout

    1 x 500 @ 7:30 moderate pace (6:43)
    2 x 250 @ 3:45 faster pace than 500 (3:30, 3:29)
    4 x 125 @ 2:10 faster pace than 250s (1:39, 1:39, 1:38, 1:39)
    5 x 100 @ 1:30 faster pace than 125s (1:18, 1:17, CRAMP, 1:16, 1:15)
    100 easy

    Wrap-up (300 set / 4600 total)
    4 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,1 4: 0,1
    100 easy

    * 4600 total *

    ************************************************** **********

    I didn't feel great during warmup and my core needs a lot of conditioning so the kicking really wiped me out, so I was surprised when the 500 started to feel fairly good after about 100 yards. It was nice to be able to descend the set.

    Updated February 1st, 2012 at 05:19 PM by eric.carlson

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -02/02/12

    by , February 1st, 2012 at 12:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 interval left, rounds 2&3 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:15
    8 x 25 sprint kick :45
    1 X 100 swim

    1 X 300 IM 5:00
    8 X 50 -2 of each- 1:00
    Two rounds. Short break between rounds.

    4 X 300
    #1: 4:30
    #2: 4:15
    #3: 4:00
    #4: fast

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  17. Progressing on Weds. 2/1/12

    by , February 1st, 2012 at 10:46 AM (The Labours of SwimStud)
    Warm up:

    400 choice
    4 x 50 @ 1:00-1:15, 8 SDKs off each wall
    4 x 25 overkick free, 1 breath @ :35-:45
    1 x 100 IM build, :05 rest @ 25s
    50 EZ

    Speed Sets:

    1 x 50 smooth DPS free @ 1:00-1:10
    2 x 25 build to sprint kick @ :50
    4 x 25 build to sprint free @ :50
    2 x 25 burst kick + cruise @ 1:00
    4 x 25 burst swim + cruise @ 1:00
    50 EZ

    2 x 50 smooth DPS free @ 1:00-1:10
    2 x 25 1 fast kick/1 EZ @ 1:00
    4 x 25 alternate fast stroke/EZ @ 1:00
    2 x 25 1 fast kick/1 EZ @ 1:00
    4 x 25 alternate fast stroke/EZ @ 1:00
    50 EZ
    1:00 rest

    2 x 50 smooth DPS free w/fins @ 1:00-1:10
    2 x 25 1 AFAP kick w/fins @ 1:00, EZ @ 1:30
    4 x 25 alternate AFAP free w/fins @ 1:00, EZ @ 1:30
    2 x 25 1 AFAP kick w/fins @ 1:00, EZ @ 1:30
    4 x 25 alternate AFAP free w/fins @ 1:00, EZ @ 1:30
    50 EZ
    1:00 rest

    2 x 50 smooth DPS free w/fins @ 1:00-1:10
    2 x 25 fast kick w/fins & parachute @ 1:30
    4 x 25 fast free w/paddles, fins & parachute @ 1:30
    2 x 25 fast kick w/fins & chute @ 1:30
    4 x 25 fast free w/paddles, fins & parachute @ 1:30

    I have figured out that my parachute is also a "double arm backstroker" magnate...

    400 EZ
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  18. 02.01.12 Wednesday workout

    by , February 1st, 2012 at 08:40 AM (Pete's swim blog)
    Swam w/ Kent, Dave and Dave. Wore Nike jammer. No drag suit. Pool temp 83. First day of taper. Pretty much the same workout as yesterday except we only did about half of it.

    400 Warm up

    4 Times through:
    * 6 times through:
    ** 25 Easy free/25 hard stroke - 1:20
    ** 25 Easy stroke - :30
    * 50 Easy - 2:00
    * 2 x 25 Easy fly/25 hard fly - 1:30
    * 50 Easy
    First time through, I did fly for the stroke. 2nd and 3rd times were breaststroke. Last one was free.

    100 Cool down

    (3100 Total)
    Categories
    Swim Workouts
  19. Recovery Day? not for my lungs

    by , February 1st, 2012 at 07:41 AM (Mixing it up this year)
    Today was a recovery day but my lung capacity really took a beating. I mean that in an I know I need it kind of way.

    600 free
    4x25 scull
    3x(4x25 shooter w/fins) @:40 1=back 2=belly 3=rt side 4=lt side
    50EZ

    6x50@1:00 drill odds rt arm/lt arm fly, evens finger tip drag
    2x100@1:45 w/paddles DPS held 12 strokes per lap
    6x50@1:00 kick w/zoomers
    4x50@1:00 DPS w/paddles 2 breaths per 25 held 12/13 strokes per lap
    6x50@1:00 6-8 SDK's off each wall. I actually managed these yea!
    2x100@1:45 w/paddles DPS held 13 strokes per lap
    6x50@1:00 breast w/fins
    4x50@1:00 DPS w/paddles 2 breaths per 25 could only manager 2/3 breaths and 12 strokes per lap
    100 EZ

    Total 3150 yards
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  20. More than good intentions--2K today

    by , February 1st, 2012 at 12:31 AM (Alex's swim journal)
    It takes more than just good intentions! I Almost didn't make it to the pool today, but am glad I did.

    After running around this evening with errands I arrived home feeling pretty tired and would have just said "eh, the ol' shoulder feels a little stiff anyway!" but I talked myself into going back out into the night and hitting the pool for even just a short swim... every little bit helps. I figured it wouldn't be spectacular, but a mile is a mile--it all counts.

    As it turns out, I ended up with 2k (2200 SCY) easy freestyle in 40 minutes. It was just what I needed to feel human again. Then rewarded myself with a few extra minutes in the sauna and steam rooms before they closed the joint down.

    January was a 45-mile month, my best since November.
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