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  1. 8/22 Triathlon Day

    by , August 22nd, 2009 at 09:54 PM (FREEDom)
    Competed in my 2nd individual triathlon today at Ft Desoto. It was a sprint distance -- 600m swim, 10.6mi bike, and 5K run.

    Woke up at 3:50, and drove other with Chris A, a tri buddy of mine. Got there about 5:30, checked in set up, etc. Plenty of time, but don't rush me .

    I was in the 2nd swim wave. #1 in the 50 - 54 age group out of the water. That's the main thing to these triathlons. Those other parts are for the birds.

    Bike was pretty decent I think, or at least I thought it was. Did have some noticeable headwind for a substantial part of the ride, but I was still able to clock 21.1mph according to my bike speedometer. My official split on the bike leg was something like 19.4, but that must have included transition, since transition was not reported separately.

    The run for me is about survival right now. I've not run enough to be competitive, so I just try to find a pace and hold on. It was tough...hot, and my stomach was not feeling so good. Probably should not choke down a power gel during the bike, or drink Gatorade... just water, for a sprint race, next time. But I gutted it out, and I was pretty happy with my run, as it was faster than the first race.

    Here the splits:

    Swim - 6:28 (not sure it was really 600m), #1. Plan was < 9 mins
    Bike - 33:12 (19.2 mph), #8. Plan was < 29 mins, but it was a longer course
    Run - 26:45 (8:38/mile), #12. Plan was < 29 mins, so this is good.
    Total time - 1:06:24. Pretty happy with that time.

    Finished 8 out of 26 in my age group. Not bad for a 2nd race I guess. I was about 5 minutes faster than my first race., but still 6 mins slower than the top 3 in my age group today. I did better in the transitions, and in the run, and maybe a little better on the bike. Will have to make more progress on the bike and run to place better.

    Had a good time, plenty of food and drink after the race. I mostly rehydrated...
    Here is what I drank in the hour after the race:
    1 water
    1 gatorade
    1 chocolate milk
    2 waters

    About 60 oz of fluids. Maybe I did not quite need that much, since I really needed to go when I got home about a couple of hours later.
    Tags: triathlon
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  2. No H2O, Sat. Aug 22

    by , August 22nd, 2009 at 06:27 PM (The FAF AFAP Digest)
    Took a rest day yesterday to drive to the beach.

    Wanted to swim today. No go. Couldn't swim in the ocean. It was too rough, and they closed the beach for awhile. There were jet skis circling for a long while -- I hope it wasn't a drowning.

    Tried to go swim at the Wilmington YMCA. Drove there and thunderstorm started. Even though it is an indoor pool, they closed it, so I was out of luck. The Y is closed starting Monday for the rest of the week.

    Thought about going on a run. But after sitting on the beach all day, running is TOO hard. I have no running legs. I'm sort of worried they're gone for good.

    I'm going to investigate other places to swim around here if the ocean stays like this. I think it is supposed to be calmer later in the week. Really hoping this week isn't going to be a workout disaster, since I already took one week off.

    Surfing would be good core work -- but I haven't surfed in many years.

    Updated August 22nd, 2009 at 07:21 PM by The Fortress

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  3. Testing the shoulder a little

    by , August 22nd, 2009 at 05:23 PM (Mixing it up this year)
    I decided to try alittle Fly and Back just to make sure nothing hurts and the shoulder seemed fine. Due to one of my swimmers being alittle under the weather we opted for our normal drill workouts.

    40x25 Free drills
    500 Free
    5x100 Free pull w/bouy
    200 testing my shoulders

    Total 2200 yards
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  4. Friday's little workout

    by , August 22nd, 2009 at 02:33 AM (Swim like an Orca, but faster !)
    AQUM Coach Janine

    Warm 500 Mixed
    6x50 FR on 1:00 (held :32/:33 straight arm power stroke)
    10 x 50 K (w/ 4 vertical SDK's off bottom @ 3/4 mark)1:30
    4x50 BR drill (4 sec outsweep, then normal recover & kick)1:20
    4x50 BR drill (pull with one dolphin kick, thumbs up out, thumbs down in.) 1:00
    100 cool down

    we had a late start and needed to leave for work.


    • I feel like I should be doing a lot more yardage and more lactate/torture sets...However I got back into the gym routine two times a week; increased all routine's 3x10 and I push the weight tolerance up so that the last set is takes almost max effort. So perhaps I needed a break somewhere. Today learned a couple of great drills for Breaststroke, my weakest stroke.
    • The blogs just ain't the same without that Chris Stevenson dog avatar and his superhuman workouts!
    • Ive been reviewing my supplements and trying to find a good sports drink that doesn't have caffeine. Im considering CytoMAX or FRS Healthy Energy.
      Im sticking with Cytosports Pre-formance, since its basically liquid food. I get cramps if I eat anything before a workout. I went back to Gatorade and a cheap whey protein shake for recovery, since the Cytosport Recovery was getting expensive.
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  5. Friday's Meanderings

    by , August 22nd, 2009 at 01:06 AM (Swimming, Life, and Other Stuff!)
    Today was a solo swim at La Fitness.
    I felt better (stroke-wise), and had a good swim.
    Here's the workout:

    -500 Free warm-up swim
    -4 X 250 Free on 4:30 interval. steady/hard
    -4 X 125 on 2:15 interval (1/3 paddles, 2/4 regular)
    -5 X 100 IM on 2:00 interval
    -10 X 50 on 1:00 (sprint and breath every 3 strokes)
    -200 Back cool-down swim
    3200 scy

    Coyote Kick-off was a success! Kids were great and had lots of fun! It made my day xtra crazy, but hey it's Friday and that's the way it is!
    Tomorrow morning is Sarah's first XC meet. It is currently raining out. I hope it's good and muddy, I love muddy XC meets!
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  6. Swim and thoughts about running

    by , August 21st, 2009 at 08:35 PM (Elise's Fitness Fun)
    Got in my first swim for the week! It is definitely starting to show that I haven't been training hard in the pool for a few weeks. Got in late on a group workout and used the first set as a warm-up.

    8 x 150 on 3:00 - did easy free/drill/easy free

    10 x 50 free kick on 1:00 (no fins)

    200 drill

    10 x 50 - Reverse IMO on 1:00

    100 easy

    2500 yards

    Got a chance to talk to the former pro triathlete about training for a 5k. He actually has a running background and competed for an SEC school in the steeplechase. I was glad to hear that he thinks long, slow runs are a waste of time in training for 5ks. He said I would be much better served to do intense runs of 2 to 3 miles than do long slow runs. Other workouts he suggested:

    1. A 45 minute run with surges.
    2. 6 x 400 with a 400 recovery between each 400.

    Think I'll give these a try in the next week.
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  7. Friday, 8/21/09

    by , August 21st, 2009 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    I love the early morning swims but soon it will be too dark to swim outside in the mornings. Right now I can just barely see the pace clock when I start and each morning it's a little darker when I start.


    SCM, Solo

    100 swim free
    200 kick choice
    (did 100 with board, 100 on back)
    300 pull w/buoy only
    200 back
    100 IM swim

    300 swim free on 5:00
    (went 4:35)
    3 x 100IM on 2:00
    (did these all at 1:45)
    100 easy

    6x around choice of strokes
    {
    50 drill (no rest here)
    25 build (only enough rest to hop out and on the blocks)
    hop out and sprint a 25 off the blocks
    20-30 sec. rest
    (Didn't have starting blocks, just went from a push. did 2 rounds of fly-back-free)
    }

    swim down 8 x 25 on 30: odds choice, evens free with 2-3 breaths tops
    Did back on odds
    --
    Total: 2400 meters

    I won't swim at all this weekend. Tomorrow a friend and I are hiking to one of the high lakes in the Ruby Mountains. That will take most of the day.
    Sunday the pool is closed. Back at it on Monday.
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  8. Thursday, 8/20/09

    by , August 21st, 2009 at 12:31 PM (A comfort swimmer's guide to easy swimming)
    Thursday was a bit of a disaster! Was going to swim during my lunch hour with my swim buddy, then I found out that the water line to the icemaker in the fridge hd sprung a leak and needed immediate attention. So after 3 hours and 3 trips to home depot (that took 2 of the 3 hours!), I got that fixed but missed the noon swim. So I went to evening swim. Then I got to the pool to find out that I forgotten the workout sheet. So I winged it as best as I could from memory. I got 1 set right.

    300 free
    200 kick w board
    200 pull, buoy only
    200 back
    4 x 50 drill

    2x through,
    {
    4 x 50 drill
    4 x 75 build
    1st round free
    (drill -fist swim on 1:00, build on 1:20)
    2nd round back
    (drill - fist swim on 1:05, build on 1:30)

    12 x 25 on :40, as 1 sprint fly, 2 free for recovery

    100 easy cool down

    Total: 2500 meters
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  9. Sarasota Y Sharks Masters 5:30 Workout -8/22/09 -SCY

    by , August 21st, 2009 at 12:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We have had a good/tough week of practice. Today we'll shorten things up and throw in some speed work.

    SCY

    WARM UP:
    8 X 50 1:00
    4 X 100 1:50
    1 X 400 -

    6 X 50 Kick 1:10
    2 X 150 Kick 3:30

    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 100 fast 2:30
    Swim the set three times.

    12 X 25 :45
    Sprint 20 yards, no breath.

    1 X 100 easy

    8 X 50 1:15
    Swim 25 underwater/25 fast
    Fins optional

    WARM DOWN: 4 X 50 easy 1:00

    3900Y
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    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -8/22/09 -SCY

    by , August 21st, 2009 at 12:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We have had a good/tough week of practice. Today we'll shorten things up and throw in some speed work.

    SCY

    WARM UP:
    8 X 50 1:00
    4 X 100 1:50
    1 X 400 -

    6 X 50 Kick 1:10
    2 X 150 Kick 3:30

    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 100 fast 2:30
    Swim the set three times.

    12 X 25 :45
    Sprint 20 yards, no breath.

    1 X 100 easy

    8 X 50 1:15
    Swim 25 underwater/25 fast
    Fins optional

    WARM DOWN: 4 X 50 easy 1:00

    3900Y
    Categories
    Swim Workouts
  11. Fast Friday Aug 21st, 2009

    by , August 21st, 2009 at 12:00 PM (Ande's Swimming Blog)
    Friday Aug 21st, 2009

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Tyler, Todd, Ned, Larry, & Doug
    dove in on time

    wore B70 LEGS

    Warm-up
    3 x 500 swim till 6:30

    Main Set

    200 strong
    went 2:26

    200 easy

    100 strong
    went 1:09

    100 easy

    50 strong
    went 30

    50 easy


    200 strong
    went 2:22

    200 easy

    100 strong
    went 1:05

    100 easy

    50 strong
    went 28

    50 easy


    200 strong
    went 2:15
    this is my best in practice 200 fr at Garrison

    200 easy

    100 strong
    went 1:01

    100 easy

    50 strong
    went 27

    50 easy

    assigned 400 easy
    did 200 easy

    NEXT MEET

    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

    Considering:

    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
    Categories
    Swim Workouts
  12. Shoulder is better today but still not going to tempt fate

    by , August 21st, 2009 at 09:54 AM (Mixing it up this year)
    Another just easy workout to keep the shoulder moving but nothing stressful.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 SPRINT
    5x100 @ :15R Fly w/fins on back
    5x100 @ :10R Free drill w/fins and lots of kick
    500 Free felt strong and good

    Total 3000 meters

    I will be swimming the warmup with the kids today so just went easy this morning. Seemed like a number of the tri's mensioned an open water swim this weekend on Sunday. I want to do it but also am playing it somewhat safe this time around. We shall see 3.5 miles on sunday if I am up for it.

    The evening workout was only 1000 yards since we had storms that kept us out of the pool the rest of the night

    Updated August 22nd, 2009 at 05:21 PM by Donna

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  13. Thursday and Friday August 20th and 21st

    Made it to spin class last night. I wanted to die about 15 minutes in. Fortunately that turned around pretty quickly. I did about 20 minutes of shoulder exercises and core work after that before coaching.

    This morning I made it to the pool!!!
    Swam a 200 free with a slightly pissy shoulder. Then did a 300 kick with long fins. Coach had me do the next set with my long fins all kick.

    2 x (300 free, 3 x 100 IM descend)

    Took the fins off and tried to swim but it was painful so I did a nice easy 100 c/d rather than the next set.

    My legs are pretty toasted after running, spinning and all the kicking. It feels great to be in the water though. Long fins are fun!

    The 4:30am alarm was not nearly as bad as I thought. We shall see how I feel at the end of the day. First full day of all day Kindergarten!
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  14. Thursday @ FPAC

    by , August 20th, 2009 at 10:48 PM (Swimming, Life, and Other Stuff!)
    Tonight was a non-descript 3,200 LCM practice at Forest Park w/Nasti's. I felt choppy, slow, and fat!
    The big bruise I already had on my wrist got nailed by a wide stroker in the next lane; I wanted to cry!
    I was glad when this workout ended. I am beginning to think I needed some type of break after nationals. Big Shoulders is about 3 weeks out and I figured I needed to build it up the last 2 weeks. The way I feel right now I don't think this is the right choice.
    Since my swim was rather depressing I decided to stay for the weekly "Thirsty Thursday" on-deck after the pool closed. Tonight we had a keg and 7 or 8 different dark/strange beers to sample. I got a happy buzz and no longer really cared about my lousy practice. My wrist felt better too! (pizza, chips, crackers and cheese to eat)
    I ran the "Pacer" 3 times today through level 5 with 3 different classes. I wonder what a good score would be for a 53 year old. I'm going to try it to max next week and see what happens. The problem is my arthritic knee will give out long before the rest of me.

    Tomorrow is our big Coyote Wellness Kick-off at school. I just I-poded a medley of simple dances we will all (745) do in the gym together. I am setting up exercise stations in 6 pods of the school representing the 5 components of fitness plus 2 fit minute workout routines. I hope my mom volunteers show up. It should be fun!
    Wish me luck!!
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  15. Team Practice, Thursday, Aug. 20

    by , August 20th, 2009 at 09:32 PM (The FAF AFAP Digest)
    Drove out to Mason with my little one in tow.

    Swim/SCY/Team:

    Warm up:

    500 swim
    2 x 150 kick
    300 pull
    2 x 75 drill
    2 x 75 ? (I did shooters)

    400 IM kick
    75 kick/25 swim

    Sprint/lactate set:

    I was somewhat flabbergasted to see this set at the start of a SCY season after the pool had been closed for two weeks! I thought I'd be lounging around doing aerobic work ...

    24 x 50 @ 1:00
    2 EZ, 1 AFAP (every other AFAP from a dive, extra 30 seconds rest on dive ones)

    I did all the fast ones backstroke with fins. Went 6 24s and 2 25s.

    100 EZ

    Pull set:

    2 x 250 pull w/some breathing pattern
    I did backstroke kick at a pretty quick pace instead.

    200 EZ

    Total: 3750

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

    Vacation:

    I'm leaving for the beach in NC for a week tomorrow. I plan to swim in the ocean some. I may look for a wet suit when I'm down there. There's also a Y close by that I swam at last year. My only concern is the weights. I think there was a really subpar weight room at the Y. My hammies are still slightly sore from the squats the other day.

    Fall Meet Plan:

    I have a tentative meet plan for the fall:

    1. Sept. 26 DCAC's Fall Ball

    (I may swim the 100 and 200 back at this meet. There are no 50s except for the 50 free and I'll sort of be in aerobic mode. Well, for me.)

    2. Oct. 27 Sprint Classic at GMU

    (unless Mr. Fort runs the MCM)
    (Looked at the order of events. Not sure whether to start with 50 back or 100 fly. Last year, I opted for the 100 fly.)

    3. Nov., Thanksgiving SCM Meet at Freedom Center

    4. Dec, SCM Zones at Flushing Meadow Queens, NY

    (This is the pool I almost swam at last May before my meet entries were lost. Not sure exactly when the meet is yet, but I know a bid has been placed. I may only swim one day at this meet, depending on life. I hope it's not the first weekend of Dec. immediately after the Thanksgiving meet here.)

    Updated August 20th, 2009 at 10:15 PM by The Fortress

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  16. Weights out of town

    by , August 20th, 2009 at 08:24 PM (Elise's Fitness Fun)
    Drove my husband to the eye doctor today which is about 70 miles away. While he was being examined, I went to the nearby Y and got in a quick weight lifting workout. Great weight room, but different set-up made it difficult to find everything. Did a couple of exercises I don't usually do.

    Husband had good news at doc. Eye has fully healed from surgery and he no longer has any restrictions except for flying. He may be having a preventative-type surgery in a month on the other eye.

    Weight room workout was as follows:

    Bench press: 2 sets of 75 x 15
    Lat pull-overs: 2 sets of 6 plates x 15
    Overhead press: 2 sets of 30 x 15
    Triceps press: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 12 x 15

    1 mile easy run on treadmill

    Updated August 20th, 2009 at 09:22 PM by elise526

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  17. Sarasota Y Sharks Masters 5:30 Workout -8/21/09 -SCY

    by , August 20th, 2009 at 01:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    6 X 100 Free 2:00
    4 X 75 Kick 1:45
    5 X 100 IM 1:50
    4 X 50 Kick 1:10

    8 X 50 1:00
    Two of each stroke

    4 X 250 IM 4:20
    Round 1: 100 Fly
    Round 2: 100 Back
    Round 3: 100 Breast
    Round 4: 100 Free

    2 X 50 Free moderate 1:00
    1 X 100 Free build 2:00
    1 X 200 Free fast 4:00
    Swim the set four times, focus is on the 200.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
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    Swim Workouts
  18. Thursday Aug 20th, 2009 FAST Friday on a Thursday

    by , August 20th, 2009 at 11:47 AM (Ande's Swimming Blog)
    Thursday Aug 20th, 2009

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Tyler, Todd, doug, Nate, Larry, Amy Brandon, & Meghan
    dove in on time

    Warm-up
    2 x (200 fr 100 k 100 IM 50 feet first scull 50 fr with 3 breaths)

    Main Set
    wore B70 LEGS

    10 x 50 (2 on 2:10)
    odds fr 85% for time
    held 32's
    evens easy

    400

    8 x 50 (2 on 2:10)
    odds fr 90% for time
    held 29's
    evens easy

    400

    6 x 50 (2 on 2:10)
    odds fr 95% for time
    held 28's, went 27 on #6
    evens easy

    400

    4 x 50 IM order FAST for time on 1:30 to 2:00
    fl 28
    bk 32
    br 37
    fr 26

    400 easy

    NEXT MEET

    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


    Considering:

    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
    Categories
    Swim Workouts
  19. Nice and Easy for a few days

    by , August 20th, 2009 at 08:57 AM (Mixing it up this year)
    Did not want to push to hard today, just nice and loose swimming to keep my feel.

    400, 300, 200, 100 @ :15R Free
    500 Free kick w/fins moderate pace
    5x100@:05R Fly drills w/fins #1 chest press arms at side, #2 chest press arms in front, #3 front skull, #4 fly kick on side, #5 fly kick on back

    5x100@1:45 Free w/fins use the legs let the arms just go thru the motions, held 1:19's
    500 Free kick w/fins easy

    Total 3000 yards
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  20. In and Out

    by , August 20th, 2009 at 02:39 AM (Swim like an Orca, but faster !)
    WSAC - Coach Janine
    6:00-6:30 PM PST
    Only had 30 minutes, due to a temporary Masters time change that abutted work start time.

    Warm 350 - (200FR.100K.50 BR)

    10x50 FR on :50 (avg. :33)
    7x50 K (At 65 yards, let go of kick board, do 4 vertical SDK off the bottom, then resume kick to wall)

    100 cool down

    1300 SCY

    I think this is the shortest workout Ive done except for taper's.
    Yesterdays distance set, roofing the shed and having to drive in to work at 10:30pm last night left me a little washed out today. So I'm kinda happy I had to leave early.
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