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  1. Saturday

    by , February 13th, 2010 at 10:05 PM (Swimming, Life, and Other Stuff!)
    Carmel High School Girl's Swim Team wins 24th State title in a row!!!!
    Carmel scored 419 points walloping 2nd place Center Grove by more than 200 points. I cheered the Greyhounds on to victory with my eldest daughter Lindsay who swam for the Greyhounds 2001-2004! It was an amazing meet packed with tons of eye-popping swims! FUN! FUN!!! FUN!!!

    I skipped the IU meet today. Last night's Graston Therapy yielded an extremely bruised shoulder/back area. I had a hard time sleeping last night. I wasn't sure if tylenol/Aleve/Motrin was a good idea for massive bruising so I withheld. The workout today made the area feel better today during my swim but it tightened up after the practice. Here is the workout:

    **800 Freestyle warm-up swim
    **Super 600 Swim
    **6 X 100/50 Alternating on 2;00/1:00 (averaged1:24/41:00)
    **4 X 75 IM no free on 1;30
    **Super 500
    3,100 scy

    Back to the Olympics!!
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  2. A Saturday by myself

    by , February 13th, 2010 at 07:14 PM (Mixing it up this year)
    A little snow flurry and everyone freaks out down here. I had a great workout by myself today.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd sprint
    10x50@1:00 Fly as 25 skull drill/25 swim
    10x100 Free w/paddles & bouy as 1-4@1:30, 5-7@1:25, 8-9@1:20, 10@1:15
    500 easy alt by 100 Back/Free
    500 kick w/fins alt by 50 fly/free

    Total 4000 yards
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  3. Finny Fun

    Today I swam scy solo and tried out some sprinting with fins, then a little aerobic set at the end for some recovery. I gave myself mega rest on the fin part because they tire me out so. Hereís what I did:

    1000 warmup

    3 times thru:
    4 x 25 dolphin kick w/ fins @ :30, odds build, evens all out
    50 easy flutter kick on back w/ fins @ 1:30

    4 x 25 @ :45, odds FL w/fins, evens easy

    6 x 25 @ :45, odds FR w/fins, evens easy

    200 easy swim

    3 x 50 FR w/ fins @ 1:00, desc. 1-3

    300 easy swim (fins off)

    2 times thru
    2 x 50 FR @ :45
    2 x 100 IM @ 1:45
    200 FR/BK halfsie @ 3:00

    400 warmdown
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  4. Speedo and A.H.I.P.

    by , February 13th, 2010 at 12:39 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Yesterday, when I went to K-Mart to pick up some drugs, my chest felt weird in a painy kind of way, and people were asking me if I was all right. It is possible that various pressures of late have been escalating the graying of Jim. When I look in a mirror lately, something I try to avoid, it's hard for even me to ignore a certain corpse-like quality that is accelerating its hold on my features.

    While awaiting the prescription re-fill for what is, in effect, a legal form of speed without which perambulation itself would go from excruciating to impossible, I decided to check my blood pressure.

    I was hoping for either low/normal readings, which might preminisce a few more good months; or astronomically high readings, which might indicate more immediate relief of some species is at hand.

    The results were equivocal.

    158/78 with a pulse of 40.

    Since I am not close to meeting my deductible, going to a doctor for an informed opinion was, of course, out of the question.

    I made the diagnosis myself:

    Systolic blood pressure: high.
    Will to live: low.


    *

    I think one of the factors that set off yesterday's red hydraulic pressure spike (which strangely enough managed to add no color whatsoever to my skin, which has remained uniformly crepey and cadaverous) was an AP story on the WellPoint health insurance company's decision to raise the rates on some of its individual customers in California by 39 percent.

    California, according to our esteemed free marketeer and fiscal austerity booster, J.L., has much better regulations and protections for individual consumers than my own state of Pennsylvania. I intuited that whatever species of buggery is allowed in California is thus likely to transform itself into an even more rapacious form of rectal rape in less progressive states.

    Today, I woke to find that California is not alone in this massive increase in rates for those of us caught in a death spiral.

    Please consider checking out today's AP story at http://seattletimes.nwsource.com/htm...tesstates.html

    A few sample quotes:


    • "We frankly have been very frustrated by the size of these increases," Pingree told The Associated Press. "Obviously, they are attempting to price certain people out of the market."


    • "Premiums are far more volatile for individual policies than for those bought by employers and other large groups, which have bargaining clout and a sizable pool of people among which to spread risk. As more people have lost jobs, many who are healthy have decided to go without health insurance or get a bare-bones, high-deductible policy, reducing the amount of premiums insurers receive."

    *

    As regular readers of this vlog might have realized by now, this topic of health insurance is one that has been bugging the Holy Living Bejesus out of me for the past several years.

    One of things that has proven particularly onerous to me is the "advice" I have received from the J.L.'s of the world, advice that is usually offered in both a condescending and bamboozingly uninformed way. It boils down to this: there is a Magic Solution out there for you, but you are not looking hard enough for it.

    Check out this high-deductible plan from AARP.

    Join an association.

    Do something.

    And if none of these things work, move.


    Mr. J.L., I do hope you have access to good proctological care, because it appears to this layman that you have a severe pre-existing condition here.


    *

    Like blind men examining an elephant, I know that my perspective on the health insurance situation in our country is parochial at best.
    For most of my life, I have been by most reasonable definitions a middle class person.
    This is starting to slip away with increasing alacrity, and it has not made me into what, by most reasonable definitions, could be called a better person.


    I feel for the first time in my life a very strong sense of prejudice and discrimination-Ėfeel free to laugh if you want, J.L., but there you have it.


    When I decided to pursue my career as a magazine writer in the early 1980s, I knew that it would not be the easiest route to a secure life. I knew that I would have no employer to match my social security contributions, and hence have been paying 15 percent off the top of everything Iíve earned.


    I knew, as well, that I would have to pay for my familyís health insurance premiums.


    What I didnít know then, and I am not sure anyone would have been able to predict this, is that:



    * two of the most commonly treated conditions in the U.S.Ė-depression and high cholesterol-Ėwould render both my wife and me uninsurable if we ever tried to change policies after going on treatment for these


    * that the policy we bought at the time, and found quite affordable when we were 31 and 27 respectively, now takes up 40 percent of our pre-tax income.


    This is the part of the elephant I am looking at, and I assure you, it is a very disgusting part indeed.

    You may want to write this off as a political rant, Mr. J.L. and your Ayn Rand love-slave ilk, but I am telling you, I have spent the last year looking at options to get out of this trap, and the only possibilities I can find are to give up insurance altogether, or to try to lower my income to the point where we will qualify for a state-aided policy that is basically a welfare kind of thing.


    J.L., you may have the luxury of getting all huffy about this in a political sense, but I am certain it does not effect you in a personal way. You sound like you are old enough to be retired; chances are you are sucking the socialist teat of Medicare already, the kind of socialism I suspect you independents with the little iís rant against when itís offered to anybody else.


    Again, I am slipping into ad hominem territory here, and I apologize. Itís just so damnably frustrating to have no way out and the responsibility of your family on your shoulders and a sense that the system is rigged against you.


    *

    All of which circles me back to the title of today's vlog: Speedo and A.H.I.P.


    As most of us suspect, Speedo's decision to add a rubber-like flotation material to the LSR suit, which soon lead to competitors, from B70 to Jaked, adding even more rubber-like flotation materials to their racing suits, appears to have been the final straw that forced FINA's hand.

    This overreaching on Speedo's part, in my opinion, was what killed the golden goose. If they had stuck with pure textiles, and world records had continued to fall on some reasonable schedule--as opposed to an explosion of them--I suspect that FINA would have never had to ban tech suits.

    Speedo would still be selling $400 FastPros and the like.


    I, for one, will never spend more than $25 on a swimming suit again in my life.



    My prediction: America's Health Insurance Plans (AHIP), the lobby "representing nearly 1300 member companies providing health insurance coverage to more than 200 million Americans," should have learned from Speedo's mistake.

    Go ahead and raise rates by 10-39 percent per year till virtually all people in my boat are uninsured, leaving only the best actuarial "risks" with private insurance.

    At some point, this is going to come back to bite you.

    I only hope I live to see the day.



    American Private Health Insurance
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  5. 2/12/10 Fly torture...I know, I'll do a test set...

    by , February 12th, 2010 at 09:33 PM (The Labours of SwimStud)
    So I decided I'd work on fly a bit today...it is thoroughly depressing, it feels like fly is getting worse not better.

    200 Swim
    200 Kick
    200 Pull

    4 x 50 Fly drill (full stops, and fly with pull buoy)
    4 x 50 1 arm
    4 x 50 swim...terrible.
    4 x 50 EZ
    10 x 100 FR 1:30 mad 1-4 skipped 5, 6 & 7 skipped 8 did 9 & 10. I think I need to do this when fresher...not after buttertorture.

    4 x 50 EZ
    4 through:
    50 K fast 1:15
    100 Swim 1:45
    I think this kick and swim set is a good combo and will be fun to do again when I can kick harder and not have to worry about circle swimming etc.

    300 Cool down

    Lifted after as usual got in most of my workout but had to skip the ab machine but I'll do some crunches before bed.

    Updated February 12th, 2010 at 09:43 PM by SwimStud

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  6. Friday, Feb. 12

    by , February 12th, 2010 at 08:59 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    750 various

    Main Sets:

    10 x 25 shooters on back

    10 x 25
    odds = easy speed fly @ 100 pace
    evens = EZ

    50 EZ

    1 x 50 back w/fins @ 200 pace (27.5)

    50 EZ

    4 x (25 AFAP + 75 EZ)
    2 free, 2 breast

    50 EZ

    Total: 1900

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Felt pretty decent in the water today despite my lack of H2O this week. Had some easy speed and good DPS. Leaving tomorrow am for Richmond.

    Made the mistake of taking a few young kids to see The Lightning Thief. The mall was completely overrun, parking and driving was a mess. I just don't have the patience for that nonsense. Had total mall syndrome ...

    Off to pack for Richmond now and will stretch later. I've found that I tend to do it if my yoga mat is out. Odd little psychological trick.

    Absolutely no reading occurred today.

    Updated February 12th, 2010 at 09:11 PM by The Fortress

    Categories
    Swim Workouts
  7. A learning experience

    Well, things didn't go exactly as planned, and I now have lots of data to try and analyze.....

    WARNING: Lots of talk about bodily functions to follow.

    I showed up at the pool at 7 AM, set my 2 gallon spigot container on the block next to my cup (with a bit of masking tape marking 5 oz. Into the locker room to change into an Endurance square leg (a mistake) and Willie and I were ready to start at about 7:15. I grabbed a cup of coffee on the way in and so that was the only thing in my stomach at the moment.

    We cruised through the first set:
    10x100 @ 1:30
    10x200 @ 3:00
    10X300 @ 4:30
    10x400 @ 6:00
    10X500 @ 7:30

    I held onto my feeding plan (5oz. every 15 minutes) and was surprised at how gassy I was feeling... good thing for porous textile suits. I had no urge to urinate, and this caused me some concern but after 3 hrs 45 min, I took a visit to the boys room to make an effort. The result was a pathetic little trickle and highly concentrated....
    I consumed 75 oz and neither the air nor water temps were high. Was I not drinking enough? Was my body not absorbing my feeds?

    Willie left and I began the second set:
    15x1000 @ 15:00

    I was starting to feel bloated, but continued feeding regularly. My legs were starting to tighten up, so now my push-offs have devolved into gentle tippy toe touches that do little to propel me into my next length. As a result, the once generous 1:30/100 base interval is tightening up..... I take a couple of extra minutes to let some cramping settle out of my legs.

    My friend Lance shows up about now... drove up from NYC to swim a couple of hours with me; we get moving into the 1000's.

    After the 9th 1000, I have to purge big time. Goes in pink; comes out purple. Though I don't have a graduated cylinder, I would assume that this event could account for 80% of what I drank so far....sad to say, I can't make eye contact with my container of maxim. My purge-o-rama continues through the next 6x1000's requiring a visit to the porcelain every 2000. My throat is really sore, my stomach uneasy, I decide to sit it out for a bit to see if conditions improve.

    After an hour, I decide to call it a day @ 30,000. My legs are tight, but not cramped. My shoulders feel good. My stomach, not so much. I've got some nasty chaffing on my groin.. should have used some bag balm. I've been pissing like a racehorse for the last 2 hours.

    I'm not sure why I was unable to process the Maxim, but this is something I will be looking into with much concern in the weeks to come.
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  8. DOUBLE FAST FRI Feb 12th 2010

    by , February 12th, 2010 at 04:09 PM (Ande's Swimming Blog)
    DOUBLE FAST FRI Feb 12th 2010

    wanted to see if I could improve this morning's 200 IM

    Subscribe to this Blog

    TODAYS SWIM PRACTICE

    scy, main pool, blocks & bulkhead in on North end of pool
    Tyler coached
    noon to 1:15 (Dove in 12:15, left 1:00)
    swam with Max, Larry, James Fike, Steve Martyak & Patrick Evoe

    wore B70 full

    warm up:
    500 easy

    then rested & put on a B70 FULL

    200 IM fast for time in heats off block
    went 2:00.5
    26
    58
    1:32ish
    2:00.5 (tyler timed)


    100 easy


    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down


    April 9 -11 The Woodlands, TX
    2010 South Central Zone Short Course Championships
    INFO
    Countdown


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    COUNTDOWN
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    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -02/15/10

    by , February 12th, 2010 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 400 6:15
    4 X 75 1:15
    1 X 300 4:30
    4 X 50 :50
    1 X 200 3:00
    8 X 25 :30

    1 X 100 kick 2:15
    4 X 25 kick*fast* :45
    1 X 100 kick 2:15
    8 X 25 kick*fast* :45
    1 X 200 kick -

    1 X 400 Transition swim
    50 stroke/50 free

    4 X 50 1 of each 1:00 :55 :50
    1 X 100 easy free 2:00
    Three times through. Round 1 intervals left, round 2 middle, round 3 right.

    3 X 300 4:30
    3 X 200 2:50
    3 X 100 1:20

    WARM UP: 4 X 50 easy 1:00

    5600Y
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  10. FAST FRI Feb 12th 2010

    by , February 12th, 2010 at 12:22 PM (Ande's Swimming Blog)
    FAST FRI Feb 12th 2010

    Subscribe to this Blog

    TODAYS SWIM PRACTICE

    scy, main pool
    whitney coached
    5:30 - 6:45
    swam with Todd

    beside Mike Tyler Ned & Tenille
    wore B70 full



    warm up:
    board said do 1,000 stop at 5:50


    MAIN SET

    50 fast SDK for time in heats
    went 24

    150 easy

    100 fr fast for time
    2 beat kicked 85 yds 6 beat kicked the last 15 meters
    went 52

    200 easy

    200 IM fast for time in heats
    went 2:02
    todd said I split it 1:01 1:01
    went 33 on br, 28 on fr

    400 easy

    500 fr fast for time
    went 5:09

    assigned: 1,000 easy
    did: 200 or 300

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down


    April 9 -11 The Woodlands, TX
    2010 South Central Zone Short Course Championships
    INFO
    Countdown


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  11. Snow way! 12.5 inches of snow in Dallas

    by , February 12th, 2010 at 10:11 AM (Random Nonsense)
    FTS

    The only snow plows I knew of before today were the ones the airport keeps. DOT must have some too, because the highways were great driving to work, but nothing else was cleared except from use. For the most part, the roads should be fine by later today, although it is not supposed to be warm enough to melt off the snow until Sunday. I will be very careful walking outside

    Random Updates

    Ribs: They are good. They are a little sore at the end of the day, but I think that is because my upper left side had not been used for six weeks and now is getting used twice a day. I am lifting very light weights, but I only attempted a pullover and have not attempted a pull up at all. For those who missed it, I bruised my ribs when I was taking an arm load of recyclables to the curb and slipped on a patch of ice on the driveway leftover from the snow Christmas eve. My first, and hopefully last, white Christmas.

    It took six weeks until my ribs felt good enough to train again, but I caught a cold that kept me out of the water for another week. Seven weeks was probably better anyway.

    Cold: Took about 10 days to really feel good again. Today is day 14, and I am probably a little snottier than usual, but between allergies and cold weather, I am not sure I would be any different if I hadn't had a cold. I always think colds take about 3 days to get over, so for future reference, 10 days.

    Diet: I am on a greens and lean protein Sun-Friday diet. Saturday anything goes. This was fine when I wasn't swimming, but it is harder now that I am swimming again. No weight goal, the goal was just to get cut while I couldn't swim or lift and the loss of power was rather meaningless. I had NO idea I was carrying as much fat as I was. Based on a study I read, I estimate I lost 3 pounds of muscle for every 7 pounds of fat since I wasn't able to lift during that time.

    Long term, this diet will probably morph into something based on all the research Fort is doing for me My diet will have to change again, since I am currently operating at a caloric debt of 1600 calories/day.

    How lean am I? There is currently definition in my stomach, but I don't have an 8 pack... yet. Of course Tantra says I have 16+% body fat today, so... 20+ lbs in 6 weeks.

    Books: I joined TFBC (The Fortress Book Club) and ordered this month's book, Racing Weight.

    I also ordered Athlete's Plate and Championship Swim Training. Athlete's Plate is for the green vegetable recipes more than the locally grown organic holistic dirtylonghairedhippie eating philosophy. I will read the preaching as well, because he does cite sources and there is going to be some useful information in that section. Championship Swim Training will hopefully give me a better understanding of training.

    Next Meet: I have not even signed up for the next meet. I am interested to swim again, but not really excited with only 3 weeks of water time before the meet. Bleh. Finis was also sold out of full body suits in my size, so I will be wearing a regular suit.
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  12. Easy Thursday

    Class workout tonight was a short & sweet 2000 yards. Coach spent a lot of time going over the results of our hour swims. Then we spent seemingly 20 minutes fighting with cameras.

    Very psyched that the Winter Olympics start tonight. Okay, maybe there's no swimming, but there's tons of other neat sports, including one of my longtime favorites, figure skating.

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  13. Fabulous Friday

    by , February 12th, 2010 at 08:45 AM (Swimming, Life, and Other Stuff!)
    I hoisted myself out of bed at 4:45 a.m. to make it to the Monon Center by 5:15 a.m. We were supposed to have a going away party for our art teacher at 7:15 a.m. so I was on a mission. I sis this workout quick as possible:

    **500 Freestyle Building Momentum
    **200 Freestyle Pull (buoy and paddles)
    **200 Free kick with board and fins
    **500 Free (at least 10 sec faster than first one)
    **200 Freestyle pull (buoy and paddles)
    **200 Back Kick with fins
    **500 Freestyle Swim (20 seconds faster than first)
    **10 X 50 Free on 1:00 (all between :40-:42)
    **300 reverse IM cool-down swim
    3,100 scy

    I hustled in the locker room and raced out to my car. WOW it was coooldddd outside!
    As I pulled out of the tree and brush laden Monon Central Park I noticed everything was coated with a thin brittle of ice! The shimmery glaze coupled with my headlights gave a surreal appearance of jewel-covered splendor to the the great outdoors!
    The air was so cold that the moisture was crystallizing into a glistening fog. It was scary beautiful!
    I suddenly noticed my Blackberry's light blinking at me. I hit the message berry and discovered to my JOY that I have a 2 hour delay today!
    After a quick Starbucks detour I made it to school and settled into my desk! I'm going to work on an all day presentation I have coming up in March! This will give me lots more free time this week-end!!

    I'm still not sure if I'm going to the IU meet tomorrow. I felt great swimming today however my chiropractor/grasston session tonight may cause me to feel otherwise!
    Have a great Friday!!!!!!!!!!!!!!!!!!!!!

    Updated February 12th, 2010 at 10:01 AM by Bobinator (mis-speeliing)

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  14. Long Course Flyin

    by , February 12th, 2010 at 08:20 AM (Mixing it up this year)
    Yes another long course day and that means fly and lots of it. Scares away potential lane mates!

    5x200@3:45 Free
    500 Free kick w/fins easy
    500 Fly w/fins in 8:41
    500 Free kick w/fins easy recovery
    4x50@1:00 Fly w/fins
    300 Free easy

    Total 3000 meters
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  15. Well......

    by , February 11th, 2010 at 11:36 PM (Elise's Fitness Fun)
    O.k. Now that I've got things lined up to go to Auburn for Saturday, I hear that it may snow 5 or 6 inches and that the snow will not move out until Friday evening. This is the land of few snow plows, so if it does snow, no way am I driving. I'm used to it from where I grew up, but folks down here are not. It is not worth taking a risk.

    Insofar as working out, still acting like I'm going:

    200 easy

    4 x 50 breast on 2:00

    100 free drill - staight-arm

    4 x 50 fly - 25 rt/25 lt - on 1:15

    2 x 75 fly - 3 rt/3 lt/3 full on 2:00

    4 x 25 - back/free/back/free

    100 easy

    1200 SCY
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  16. SLEEPLESS

    Tomorrow, 7AM...... begins my 12 hours of SCY joy. Although 99% of those who said they would join me have since come up with better plans, I think I might have some company for a few hours.

    I mixed up my MAXIM tonight.... 2 gallons worth. My feeding plan is 5 oz of said mixture (flavored with some welch's frozen fruit concentrate) every 15 minutes + one endurolyte capsule every hour.

    I've decided to break the 45,000 yds into the following sets:
    10x100 @ 1:30
    10x200 @ 3:00
    10X300 @ 4:30
    10x400 @ 6:00
    10X500 @ 7:30

    15X1000 @ 15:00

    10x500 @ 7:30
    10x400 @ 6:00
    10x300 @ 4:30
    10x200 @ 3:00
    10x100 @ 1:30

    I'll break for 15 min every 4 hours.
    I'd like to think I could trim the intervals a bunch, but I think its better to play it safe (and keep it steady)

    ....this time tomorrow, I'll be sleeping.
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  17. Post Apocalypse

    by , February 11th, 2010 at 10:14 PM (Meet Director's Path to Tranquility)
    "Delay is preferable to error."
    -Thomas Jefferson

    Almost a week after the meet, I was acrobatically dancing around the obstacle course on my living room floor, littered with pink flamingoes, lap counters, clipboards, meet tee shirts, coconuts, backstroke flags, and timer cards. That's one of the perks for being a meet director - your house becomes Public Storage.

    Task 1: Attend to labor relations.
    I was grateful to our board president who took on the 'thank you' job this year and wrote a gracious thank you letter naming volunteers and their tasks. But, of course I needed to supply her with all the names and tasks, carefully weeding out those on the labor rolls who took unscheduled leave at meet time.

    Task 2: Keep swimmers in the loop.
    I posted a thank you message on the web site meet page, and announced that the results would be posted within a week. This year, I posted all the meet workers' names (since I had already compiled that list). This message was also sent out by email to all swimmers in the meet, with a mentioned that no-shows who ordered tee shirts would be receiving them in the mail.

    Task 3: Start the online meet scrapbook.
    About three swimmers immediately sent in some photos. In order to encourage more submissions, I needed to get posted up quickly, giving swimmers something to look at while waiting for the results. This task takes some time - receiving photos, and photoshopping them down to size, correcting color and exposure where necessary. This year, we received some entertaining ones - swimmers standing and practicing starts in the snow, martini glass glasses, and grass skirts among the happy shining faces.

    Task 4: Results.
    The pressing concern was to get those final results posted. Swimmers do not know what work goes on in the background, or how much it takes to finalize results. First, a few days of blurry-eyed reviewing 3 times per splash, 672 individual splashes, along with 4 heats of relays and 2 of coconut relays. About 12 errors were found whereby the middle time was not the one that timers submitted. A few races had only two times listed, requiring averaging. This could have resulted from timer fatigue, from sticky stopwatch fingers on the donuts and bagels, or from being in the potty too long. No USMS records this year to worry about processing.

    Next, another few days of eyeball callisthenics ensued - left, right, left, right. A comparison of all the times on the timer cards with those entered in the computer meet database was made to be sure they were entered accurately. Another 5 or so mistakes were corrected. These were minor mistakes this year, and a few altered the order of finishes. Last year a whopper mistake was found: a 1-minute error in a 100-IM time.

    Once the results were done, yours truly webmaster needed to whip up the web site with results. Let's see, pdf files, html web site files, and meet records updated. Then a submission to the USMS Meet Database and our LMSC site was kicked out. J-Rod contacted me to say my online results did not contain the officials' names and certifications. As per our Rule Book, I have always submitted them to our sanctions chair with the 'official' printed results after past meets, but never posted them on the web site results. I noted that most meet results I saw online did not do this (even the Zone SCM championship), and no one in Potomac Valley ever asked them to be posted online. But no problem to post them, so voila!

    Week One Aftermath was complete. Results were up, and it was time to move on to the other apres-meet duties.

    Updated February 12th, 2010 at 12:46 PM by Rnovitske

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  18. Humpty Dumpty 500s

    I was feeling lazy today and contemplated skipping practice, but after reading about the heroic measures blogsters in the mid-Atlantic seem to be taking to get in a swim, I decided I would feel ashamed not to go.

    ( I do hope the snow clears out soon for everyone that has been hit hard. Iíve been following the action with plenty of there-but-for-the-grace-of-Florida-go-I shuddering.)

    So I did go to the pool and got in the following workout with swimbuddy Ray:

    1000 warmup

    12 x 50 @ :50 (4 sets of 50 easy-50medium-50fast)

    Broken 500s
    4 x 125 @ 2:00 [focused on maintaining strong kick on odd lengths]
    2 x 250 @ 4:00, increasing speed each 50
    5 x 100 @ 1:40, odds BK, evens FR
    1 x 500, negative split

    300 warmdown

    I need to figure out what meets I want to do over the next couple months, and what events I want to swim in them. I'll probably do the March 7 meet at Eisenhower park; Harvard is a possibility.
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  19. Drive to Swim, Thursday, Feb. 11

    by , February 11th, 2010 at 06:46 PM (The FAF AFAP Digest)
    Desperate for a swim, I spent almost two hours driving back and forth to swim at the Freedom Center. But it was worth it! It seemed like it was set up SCM to me. I had to restrain myself not to overdo it. But I'm up to 2 swims the week before my meet. I think I'll get a short one in sometime tomorrow too.

    Swim/SCM/Solo:

    Warm up:

    600 various
    200 fly drills

    Main Sets:

    10 x 25 shooters on back w/fins @ :35

    10 x 25 shootes on belly w/fins @ :35

    50 EZ

    5 x 50 PLD breast @ 1:15 @ 200 pace or maybe 150 pace

    50 EZ

    12 X 25
    odds = easy speed fly @ 100 pace
    evens = EZ

    Got kicked out of the pool by a USA team. Had to move over to a shallow pool. Had contemplated doing a fast 50 back, but nixed it since I was sharing a lane and it was 4 feet deep.

    100 EZ

    4 x (25 AFAP free + 50 EZ)

    100 dolphin dive (the only fun part about shallow pools)

    Total: 2450

    Planning on stretching and RC work tonight.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Felt decent. After 4 days of rest, the legs don't feel that rested though. I'm increasingly convinced that a 3 week taper is necessary to adequately rest them to perform at the highest level (given the pummeling they routinely get).

    I've been sleeping an obscene amount this week. I feel like I'm in semi-hibernation. It's going to be difficult to get back on a schedule of rising relatively early ...


    Notes on Racing Weight Con't:

    1. Tailor you carb intake to match your training. The more or harder you train, the more carbs you need. Low levels of carb intake will hinder endurance performance during heavy training.

    2. A trained athlete burns carbs at a rate of almost 1 gram pr minute even during moderate exercise.

    3. High quality carbs include: whole heat bagel, banana, whole wheat bread, whole grain breakfast cereal, brown rice, lentils, oatmeal, orange juice, baked potato, whole wheat pasta, tomato sauce, low fat yogurt with fruit.

    4. Don't worry about fat. Far doesn't make us fat. The typical endurance athletes gets 30-35% of calories from fat. Just worry about getting the right amount of carbs and total calories. There is flexibility in fat intake and it should not prevent you from reaching your ideal racing weight.

    5. "The balance of scientific and real world evidence suggests that, in general, endfurane thletes shoujld not go out of thir way to eat a lot of protein. If you're eating enough for optimal performance (10-25%), eating more will have no effect on your performance.

    6. Recommended macronutrient ranges: carbs 40-80%, fat 20-40%, protein 10-25%.

    7. To ensure your energy sources are properly balanced, it is advised to do a dietary audit for 3 days. There is a nutrition tracker on www.racingweight.com.

    8. Eat early! Regular breakfast eaters tend to be leaner. Eating early causes overall reduced appetite and reduced eating throughout the day. Before early am workouts, one should consume a small dose of easily absorbable carbs (sport drink, banana, smoothie, yogurt).

    9. Eating frequently does not increase metabolism. It may reduce appetite. But eating frequently only works if you don't overeat at the small meals.

    10. Consume at least 100 grams of carbs before workouts. Eat during exercise. There is no difference between a high calorie sport drinks and a low cal one in terms of increased endurance. Eating after exercise promotes leanness.

    Next chapter: Controlling Your Appetite

    Note: Vive sent me a note observing the following: "One of the reviewers of Matt Fitzgerald's Racing Weight on Amazon says the author repeats some now discredited physiology info. No biggy, says the reviewer. But it looks like a bit of caution might be useful in translating some of the specifics."

    I have never carefully tracked my diet. However, I think I have 3 flaws: (1) I don't eat enough early in the day, though I do always eat breakfast, (2) I always snack at 11:00 pm, and (3) I may overeat and not exercise portion control at times, particularly at dinner.

    Updated February 11th, 2010 at 08:19 PM by The Fortress

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  20. 2/11/10 Running for A Sixpack

    by , February 11th, 2010 at 05:18 PM (The Labours of SwimStud)
    No not to the liquorstore...in a most likely vain attempt to see my abs again before I dirtnap...
    I did another 4.5 in 41 minutes today...my left knee was bothering so I had to stop and flex my hammy to make it go click..then I was ok.

    I still prefer outdoor running to treadmill but it's better than slipping around in the frozen tundra that is NE USA right no.

    After my run I did some core work but I ommitted should and RC set because of shortage of time due to a snow delay.

    However...I must say I tend to get very sweaty after running and while doing core work...even when I take off the sweat shirt.
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