Today was an extremely dramatic weather day in NY. I went to masters practice from 7-830 AM. The main set was 16 x 100 free...
4x 100 on 1:25 descend
4x 100 on 1:20 descend
4x 100 on 1:15 descend
4x 100 on 1:10 descend
I didn't descend the last 4 but managed to hold 1:06's
Fierce winds and a full rainbow kept me company as i drove over the mtn to work. Twigs, branches, acorns, and leaves were flying all over the place and I had to make a small detour to avoid the debris.
We lost power at the shop around 2PM and I arranged to meet Terry for a swim at our favorite lake. With the wind still howling, we were expecting to see white caps out there, but the wind direction was diagonal to its length, so it created these short rolling waves instead. I didn't time our 2 mile swim, but I did bring the thermometer.... still 58 degrees, no change yet this week. I did catch quite a chill when we exited the water and got hit with that wind... air temp was around 50. We changed into our riding gear and headed for the parking lot... down hill for 20 minutes... still freezing when I got into the car. I drove straight to a yoga class and it was half an hour later that i finally had feeling back in my hands and feet.
Terry just received word that he can have a slot for a channel swim in sept 2010...same time I'm booked for. This is great news! Terry and I have been swimming together for almost 10 years now, and nothing is more motivating than having company to get through those long and cold (but necessary) days.
I'm taking a day off from swimming tomorrow. I've been averaging 2 rest days per month.... got tickets to see Lucinda Williams tomorrow night and Steve Earle on friday.
Haven't done it this week yet, but I will swim tomorrow. Also, I will make a decision this weekend on whether I will go to meet in Atlanta in December. Also, plan to figure out what events I want to be focusing on for the next 6 or 7 months.
Run with Death Valley group today and did our usual 4 mile run full of of hills. It was a little warmish today and given that this is my third day in a row running, it didn't quite feel as easy to run 4 hilly miles as it did last week. Both of my legs in the upper thigh area are officially quite sore as I write this entry. Tomorrow's swim will be a nice change from the pounding on my poor body!
Been doing quite a bit of reading about size, weight, and mass as it relates to running performance. I will say, I saw a big exception today. One of the guys in our group, a former DIV I scholarship basketaball player who at 39 stands 6'4" and weighs 205 blasted up that hill past everybody, including a pretty wirey guy in our group who is about 5'9" and 140 to 150. We usually sprint the hills and go really easy in-between, so nobody was holding back. I should note that there are some in the group over 40 that run sub-20 minute 5ks. Nobody could catch this guy today.
Two guys I know that have enjoyed a long running career are not your typical super thin guys. Both are in their sixties, about 6 feet, and at least 170. One has been running 40 miles a week since the Vietnam War!
I have been a wimpy swimmer since Big Shoulder's! I have been doing short practices, slower intervals, and taking more days off than normal. Some days I plan to swim, but when the time arrives I bag it.
I have had a sore neck since mid-July. I was training hard for Nationals (1500 meters) and the Big Shoulder's follow-up. The good thing is a) I reached my goals in the 1500 and 5K b) I had fun and got to meet many of our cool forumites! c) I've come to the realization that I HAVE TO bi-lateral breath at all times in practice! (oh, I realize I need to kick more too!)
When I bi-lateral breath on anything longer than a 150 I feel like I'm in oxygen debt. I guess the fact that I like distance repeats makes me seek the avoidance factor since I'm pretty good at forcing myself to do things I really don't want to do. I am hoping that a couple more weeks will put me in the comfort zone for longer swimming with bi-lateral. (sorry about this pitiful whining!)
Todays solo workout-venue LA Fitness:
*Warm-up 1,000 swim (alternating 200's swim/kick/pull/swim/kick)
*5 X 100 IM on 2:00
*5 X 200 Free on descending interval (4:00/7:45/11:15/14:30/17:30)
*12 X 50 on 1:00 (first six IM strokes, last six freestyle)
*very easy 100 backstroke cool-down
3,200 scy (I feel O2 deprived w/the breathing work
I'm going down to cook now. I'm feeling like doing some eggs/bacon/hashbrowns/and wheat toast......quick, painless, and tasty too!
The back/shoulders were feeling a *little* sore from the weights yesterday. So I decided to stick to plyos and core work.
bicycles, 2 x 50
dead bugs, 2 x 25
good morning darlings, 2 x 50
long arm crunches, 2 x 50
crunches on yoga ball, 2 x 50
straight leg raises in captain's chair, 3 x 15
(these are vastly easier than when done from a hanging position)
jump tucks, 5 x 5
split squat jumps, 2 x 10
(jump to right leg, jump to left leg, jump to land on both legs)
double leg bunny jump, 2 x 10
(I did these plyos with low rep, but max intensity.)
hip hinges w/12.5 DBs, 2 x 10 each leg
(I am so much better balancing on my left leg ... noticed that in yoga too.)
single arm push on double cable FM machine, 30 x 2 x 10, each arm
(for some reason, the weight on the double cable FM motion machine seems much "heavier" than on the other two single cable machines)
prone scapular scrunches w/handweights, 2 x 25
Had a recovery/drilly type swim:
800 variety swim, kick, drill
20 x 50 UW SDK w/fins @ 1:05 (1 breath at turn)
odds = back
evens = belly
100 scull after #10 and #20
Fly drill set:
8 x 75, done as:
25 easy speed fly working on streamline and breakouts + 25 easy DAB + 25 chest press fly drill
Hot tub, 10 minutes
As I was sitting in the hot tub, a kid had an accident in the pool and it was closed down. I went to the pool a bit earlier than usual today, so I lucked out and didn't have my workout interrupted.
I sent in my entries for the Sprint Classic today, and am "negotiating" attendance.
50 back, 28.7
50 breast, 35.9*
50 fly, 27.5
50 free, 25.9
All 4 25s, times about what I did last year.
* Hulk will say I'm sandbagging, but I still don't really believe I went a 34.1 tapered last year. That swim is therefore in the fluke category until I do it again.
My transfer of affiliation will be effective then, so I am back to swimming for GMU.
Other plyos/plyo info:
double leg power hop with stepback lunge twist: http://www.realjock.com/article/757/
box jack, http://fliiby.com/file/396630/lxbvinp6on.html
scissor lunge, http://fliiby.com/file/411979/vxl2lso4hy.html
Here's a good pic of a rack chin or rack pull up. I really like these. I haven't attempted to do them with a barbell though.
Updated October 7th, 2009 at 11:45 PM by The Fortress
200 drill choice
200 pull (I skipped this)
2 x (450 on 7:00 10 x 50 on :40 3 x 150 pull on 2:10 50 EZ)
I missed the first 450 on the first round. Then made the first 3 x 50 on :40, skipped the 4th and went to 25s fly on the :40, 3 x 150 pull on 2:10. I hate pulling, it is the devil end
The second round I totally miscounted and didn't do a 450 ... not sure what I did maybe a 400? Did 10 x 25 odds free, evens fly with 15m drill. Did the rest.
Did a total of a 100 c/d and have had major lactic acid build up this morning. Definitely needed to cool down more. Oh well!
Taking tonight off since (like I have all this week) to get healthy and save up for the double of swimming/pilates tomorrow. Contemplating an early am run on Friday since I'll be jetting off to visit the bad girls on Saturday.
As of now 6 events for the Long Beach Meet are:
50/100 ( ) fly
The freakin' pool was 89° this morning.
, , and double !!!
SCY with Carrie
300 swim free
100 swim back
200 drill choice (did IM drill)
200 pull breathe 3/5 by 25
swim 500 free smooth on 8:00
go right into...
swim 10 x 25 stroke choice on :40 FAST, do the odds one stroke, and the evens another.
(fly on odds, ave 18-19; back on evens, ave 19-20)
and then go...
pull 3 x 150 free on 2:30 descend 1-3
(went 2:05->2:00, buoy only)
kick w/board, no fins;
8 x 75 w/20 sec. rest, middle 25 fast
(did 1-4 flutter w/board, 5-6 flutter on back, 7-8 dolphin on fast 25. On 5-8, 8 sdk off each wall)
swim down 250 nice and easy
Total: 2900 yards
Wednesday OCTOBER 7th, 2009
legs a little sore
2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
57 Days till Long Beach
bench press 8 x 135 5 x 195 2 x 205
lat press 8 x 40 8 x 45 8 x 50 8 x 55
lat pull 8 x 167 6 x 207 4 x 215
TODAYS SWIM PRACTICE
SCY no blocks
6:30 - 8:00
UT Swim Center main pool
dove in around 6:35
Swam with marcio, ned & mike
beside jon Nate, paul, tyler, mary & chris
10 x 50 fr on 35
8 x 50 br on 43
6 x 50 bk on 40
4 x 50 fl drill on 40
put on B70 legs
500 fr strong
20 x 25 k
odds fast on 20
evens easy on 30
And I thought I wasn't sprinting yesterday. My arms and legs are both exceedingly sore today, but like the die hard I am I swam thru it! But this one was seriously easier today.
1000 as 200 swim/pull/swim/kick/swim
500 Free kick w/fins every 3rd 25 fast
5x100 kick w/fins alternate back/fly
5x200@3:00 Free w/paddles & bouy went 2:54, 2:53, 2:48, 2:44, 2:35
10x50@1:00 Free drill alternate fingertip drag/catchup
Total 3500 yards
We're into our 3rd week of having to swim in neighboring High School pools due to a new heater being installed at our home pool, Union Mine H.S.
After they got it installed it didn't work right, the pump pressure was too high, it didn't allow enough time to heat the water.
Tonight the USA coach offered me to join his workout, however the seniors were already well into their second hour and I knew I couldn't keep up, so I jumped in and started warming up, a dentist and a teacher joined me and asked what are we doing, so I pulled out one of my stolen workouts (Chris S.) and we did the Broken Mile
I did mine all freestyle;
4 x 50 on 0:45 (about :35's slow motion strokes)
4 x 75 on 1:15 (75's still freak me out)
4 x 100 on 1:30 (avg 1:13-1:15)
3 x 50 on 0:45
4 x 75 on 1:15
3 x 100 on 1:30 (kept missing turns in the 3 foot end)
We could not even begin the Kick Set or the sprints; the lane line were being pulled out and the covers were being deployed.
So it's been hectic, trying to make to practices. Since we get the last time slot and maybe a lane or two, we only get 45 minutes to practice. Ive been driving down to Folsom Aquatics and the Swimstitute during the day to make up.
Last week, on Tuesday at El Dorado High school, I was the only adult in the pool...but the atmosphere was surreal, like I had gone back in time...the pool is decades old with painted walls and lines, the shallow end is marked 3 Ft and the deep end with its ancient start blocks marked 9 Ft. I was inspired later that night to just try to write about the experience.
While my mind tells me, my body aches remind me and the mirror reveals to me of the inevitability of change brought on by the march of time; the relentless aging of the human physical condition. The daily reminders that the process we all face, with no exceptions, that affects everyone in every class, size and race….
During tonight’s workout, with the summer air gone and replaced by a cool fall breeze, in a 6 lane pool nestled in the middle of a high school with the water restored from a chemical bath last week, to a properly balanced condition. The sun long gone over the mountain tops and the sky replaced by stars… The parents seated in the bleachers, at every occasional breath I would look to see if my Dad was in the stands, waiting impatiently for my practice to end...I forgot that I was getting old; I had a hope in my heart that tomorrow would bring great purpose. That my swimming would continue to improve and I could enjoy and take pleasure in all the strokes. That tomorrows workouts would help me reach my goals and I would as I am now experiencing being in the shape of my life. I felt young again, like I was back in High school and I felt a God given hope and it’s all because I love swimming. I’m thankful for the gift of life…and for the people I can share it with. (so I’m a right brainer) (...My Dad is long gone, and he never came to my practices...)
A rainy, stormy day here in central Indiana. I was planning to have my a.m. classes outside but had to adjust at the last moment and stay in.
Swam tonight with Nasti's. Here's the workout"
*500 Free swim
*4 X 125 on 2:00 freestyle
*300 IM (each stroke segment done kick/drill/stroke)
*4 X 100 Free on 1:45
*5 X 50 free-descend each repitition :5 seconds starting at 1;00.
*100 IM easy stretch
*5 X 50 Free-descend as above
*200 Backstroke-smooth concentrate on turns
*100 IM ezee
*100 Free ezee
On August 10, I did a run on the treadmill where I warmed up for a mile, did two miles at tempo, and then warmed down for a mile. On August 10, I ran the two miles at an 8:30 pace at an HR of 170. My goal back then was to aim try to get my time down while keeping the same HR. Today, warmed up a mile and then ran the two miles at a 7:40 pace and my HR was 168. Cooled down with an easy mile. I was surprised that I was able to get it down to this time in just a couple of months.
Right after the run, I hit upper body weights. This was not easy.
Bench press: 2 sets of 75 x 15
Lat hi row (I qbrain's suggestions in mind, but somehow got the warm-up mixed up.): warm-up of 100 x 10
2 sets of 120 x 15
Alt. hammer curls: 2 sets of 15 x 10
Triceps pull-downs: 2 sets of 40 x 15
50 good morning darlings
2 sets of 25 side crunches
hanging reverse crunches, 3 x 15
long arm crunches, 2 x 50
bicycles, 2 x 50
rack chins, 3 x 15
burpees with push up and air squat, 2 x 10 (These are exhausting!)
squats on FM machine (had to play around with weight), 190 x 1 x 5, 210 x 1 x 5, 230 x 1 x 5, 250 x 1 x 5, 270 x 1 x 5
bicep curl w/BB, 50 x 5 x 5
standing lat pulldown, 150 x 5 x 5
leg extensions, 110 x 1 x 5, 120 x 3 x 5
external and internal rotators, 10 x 2 x 15, each arm
Day #2 of the hot yoga experiment. Wow, it was much easier today and I tolerated the heat much better. I didn't have the urge to sprint out of the room after 60 minutes or the uncomfortable feeling that my face might blow up. I also went through 3 bottles of water.
I definitely like the heat for stretching. And the hot yoga poses don't unduly put pressure on the shoulders, which is nice (and unlike other forms of yoga). But I'm still rather klutzy in terms of balance. I think it takes awhile to acquires this skill.
One odd thing I noticed today is that, after weights, it is somewhat difficult to constantly be holding your arms over your head in streamline position. However, this is the one thing I can do better than the yoginis. lol
More yoga-kinis than ever today. And some dude did 2 back to back classes ...
I still wish it wasn't such a time drain.
Did a quick search about calorie burning and found these links:
Hard to believe it's comparable to jogging in terms of calories burned. Of course, jogging is not running either ...
Here are a list of the reported/supposed benefits:
Some of the benefits of Bikram Yoga:
Works every organ, gland, nerve, tendon, ligament and muscle in the whole body every Bikram Yoga session
Expands your capacity to breathe deeply and fully
Prevents injury and may prevent or improve chronic illness
Promotes better sleep, you may even need to sleep less
Fabulous body toning effects
Weight loss or gain depending on your body's needs
Improvement in posture and body awareness
Improve the healing and regenerative powers of your body
Improvement in T-cell function and your immune system
Improvement in your lymphatic system
Lengthening and strengthening of muscles
Improvement in peripheral circulation
Improvement in metabolism / digestion
Gives the body a cardiovascular workout without negative impacting forces
Nervous system is exercised
Endocrine and exocrine glands are massaged and stimulated to better function
Muscular and skeletal network are enhanced
Weight bearing exercise will help prevent osteoporosis
Improves heart and lung function
Improves back conditions of pain and misalignment
Improves flexibility of your spine in its range of motion in all directions allowing the improvement in function of your central nervous system. Better nervous system communication means a better functioning body and mind
Helps cultivate a sense of well being and a more peaceful mind
Integration of both sides of the brain to improve memory, learning, body coordination and balance
Builds mental strength and teaches you to hold your mind in a focused and meditative state
Saw this on Glenn's FB page:
I know my own head is certainly elevated some, though I recall ehoch saying there is absolutely nothing good about this type of head position.
Hoping to go to the gym and pool tomorrow, though I have a couple other obligations. We'll see how fast I can move ...
Mini Fort got her third game ball in volleyball last night. I fear her serious swimming days may be numbered ... she thinks volleyball is just "more fun." My littlest one, on the other hand, continues to be enamored with swimming. And it is fairly comical to watch her attempt to learn flip turns.
Updated October 6th, 2009 at 06:34 PM by The Fortress
500 swim free and back
Kick w/MF: 5x100 on 2:00: smooth first 50, ALL OUT 2nd 50
(Alternated back, side, back, side, back; on back went 1:10, on side 1:15)
swim 2 sets of 5x50 on 1:00 (1 min. rest between sets):
set 1: drill/swim by 25
(did fly/free/back/free/breast on rd 1)
set 2: descend to FAST, but start at about 80-85%, so they're all hard.
(did fly (38) /free (33) /back (37) /free (35) /back (38) on rd 2)
swim down 300 free and back.
Total: 1900 yards
Back to my own little corner of civilization, such as it is, with clothes now dry but not my nose.
I am not sure how exactly I came into contact with a rhinovirus in the middle of Idaho's nowhere, but apparently I did, and I am back to my sickliness and malaise.
One of the most interesting facets of being alone in the wilderness is how quickly one realizes that whining is literally a waste of breath when there is no one to whine to. I suggest amending the old chestnut about trees falling in the woods, and whether or not such make sounds if no one hears it.
Does Jim's whining in the forest make a sound if there is no one there to hear it?
Unlike the Zen-like precursor question upon which this one is loosely based, the Jim Whining: Noise or Not? Conundrum does have an actual answer.
No, Jim's whining does NOT make a sound in the forest.
Babbling, on the other hand, might be a little different.
My babbling began some time after the third day, when the weather started to turn nippy, and clouds mottled the previously unbroken cerulean heavens.
It started with me singing a medley of songs with no apparent transition between them oh we love to go a'wandering along the mountain treks, yodelay, yodelee! a'waltzing Matilda with me, and we loaded up our bilabongs and kookaberry sat on his old Dan Tucker!
And from this music the babbling only intensified and has gotten a hold on me ever since returning to swim two days later in an overheated 25 m pool in the boonies of Pennsylvania oil country yodelay yodelee! and then the next day after our practice of 4,000 pitiless yards through the high grass country losing the trail here and there I remembered the spirit who guided me safely through the wilderness, my only cranially gifted friend, in this he was somewhat different from my two walking stick companions whom I named Hayzeus and H.G. for the one sitteth on my right hand and the other on my left...yodelay, yodelee!
...but fevers doused with flooding toddies of Nyquil do eventually break, and I suppose today's vlog will simply serve as a sop to my fans and a teaser of footage I hope to come but for now let me just include a few quick pix of me in my hypothermic lonely despair and the spirit god of the wolverine who provided me inspiration when the hours were darkest....
there is admittedly some controversy about the species nature of my spirit god--some (i.e., hunters, woodsmen, naturalists, and scientists) claim he is a coyote whose skull has been prominently punctured by a gunshot as evidenced by the small hole on the right side of his brainpan and the larger one on the the left) while others (me) maintain this is the skull of Old Man Wolverine himself, who has taken me under his savage claw and will protect me from evil here ever after.
Exhaustion sets in
A man and his spirit god compare dentition
When I prove incapable of making sense of the map, my spirit god offers to take a look and offer directional advice provided I lend him my reading glasses. (Note what some "experts" claim is an exit wound behind his left orbital socket. I prefer to think of this as the channel through which Old Man Wolverine's etherous vapours could easily flow into my own worried and alleged soul, comforting me in that way only Old Men Wolverines can.)
Tuesday OCTOBER 6th, 2009
2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
58 Days till Long Beach
leg press 8 x 230 8 x 320 6 x 410
TODAYS SWIM PRACTICE
SCY no blocks
6:30 - 8:00
UT Swim Center main pool
dove in on time
Swam with Nate, larry, & Mike
beside Max tyler todd & ned
3 rounds of 400 followed by 3 x 50
assigned 20 x 100 on 1:45
inx 25 fast no free 75 at 5k pace 10 swim 10 with fins
did: 20 x 25 fast 25 easy
alternated FL & SDK
held 11's on fly 12's on bk SDK
did 200 easy
4 x 25 fl on 30 inx 4 strokes fast
4 x 25 bk on 30 inx 4 strokes fast
put on B70 legs
50 BK fast
I find it greatly irritating that I am already sick again. For now it's just a sore throat and a bit of a chest cold. So annoying though.
I got into the pool a bit late and didn't swim much since my stroke was feeling crappy and I want to swim the rest of the week and be healthy for more than a couple of days. My plan was to take it easy and I did.
5 x 100 kick (I think I did 6)
6 x 50 1-3 drill/swim, 4-6 descend (there were 10 of these)
Then basically I swam a little bit more trying to figure out why my stroke which has felt awesome now feels like crap. Not a stellar workout. IF my lungs are still functioning and I'm not too tired AND I get out of work at a reasonable hour I'm planning on a 2 mile run when I get home just to enjoy the cold, rainy fall day ...
I did book my flight this morning to go to the Long Beach meet!! Super excited about that! I'm bummed we can only swim 6 events so I'm going to have to figure what I want to do besides the 50/100/200 free and 50 fly ... dare I swim that evil 100 fly again?
Well the right shoulder is acting up alittle but I did not baby it at all. Did not feel fast and even needed alittle correction on my stroke today from a coach and friend Walt.
10x25@1:00 Sprint 4 fly, 3 back, 2 breast, 1 free held 19 on fly, 21 on back, 25 on breast and 16 on free the back was sluggish and the breast felt flat yuck
100@3:00 IM FAST went 1:30
2x200@5:00 Free 1/2 pull 1/2 kick
8x50@1:15 2 of each stroke IM order Walt corrected my breast here and second one felt more normal
14x25@:45 Free kick every 3rd 25 FAST held 24's on fast
100@3:00 Free FAST went 1:15
8x25@:45 Free kick every other 25 FAST held 24's on fast
2x50@1:30 Free FAST went :36 and :35
4x25@:45 Free kick FAST held 25's
4x25@:45 Free FAST held :17's
400 Free every 4th 25 choice of drill
Will be workout out the knots in my muscles today since that is usually what causes my shoulder issues.
This workout may become used more often in my rotation as I am focusing on the sprints this year. Change of pace. I used to be a good sprinter but had the sprint trained out of me so now I am trying to change that. I shall see at Nationals.
Total 3100 yards
SCM with Carrie
100 swim free
200 IM drill
300 swim backstroke
400 IM drill
swim 10 x 50 choice on 55: odds build, evens descend
(the builds we did around :40, the descend went from :40 to :35
kick with zoomers
12 x 75 on 1:30, make the interval
(did 1-6 flutter kick w/board, average 1:05, 7-12 dolphin on back, average 1:10
My abs are going to feel it tomorrow)
swim 12 x 25 on 30 choice: every 3rd one fast
(fast ones did fly-back-fly-back. Swam free around 18, fly and back around 20.)
swim down 100
Total: 2900 yards
My three days of chlorine withdrawal are over (the pool was closed for an age group meet).
I was actually feeling pretty lousy before I went to the pool tonight, but it ended once I got in the water. Partly this was due to a busy day at work, but maybe I really do get withdrawal symptoms. OK. That's all.
Super busy day. Only had time for the following, which I suppose is all I should be doing on the CDVB schedule.
12 x 25, no fins:
3 back, 3 left side, 3 right side, 3 belly
3 x (50 AFAP w/fins + 100 EZ)
50 SDK on back, 23
50 fly, 25
50 fly, 25
(Fly felt dreadful, all choppy and splashy, likely because I haven't swum it fast since Indy.)
3 x (25 AFAP free + 50 EZ)
I'm ticked off today. Among other things, I may not be able to attend the Sprint Classic because of pressure to attend some politically necessary event. Blech. I was hoping to celebrate my 5th year anniversary as a masters swimmer that day rather than doing something tedious. If I can't make it, I need another yards meet around the end of October or early November. Any suggestions?
I'm hoping to hit the gym and swim tomorrow. Or maybe hot yoga again at noon after weights.
Updated October 6th, 2009 at 12:08 AM by The Fortress