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  1. Guntersville swim and run

    by , June 11th, 2010 at 08:14 PM (Elise's Fitness Fun)
    Had plans to swim at the nice outdoor lap pool at the Guntersville Recreation Center which is about one hour away. I called before I left to be sure the lap pool was open, but when I arrived, I found out that somebody had thrown up in the main pool and that they had opened the lap pool up for the kids to play in. I was bummed, but improvised by going over to one of the beaches at Lake Guntersville and doing a 15 minute open water swim followed by a 3 mile run/walk. It was hot and a little bit humid - 90 degrees with near 60% humidity. Wasn't too bad as the trail was in the shade.

    With the sudden high temps, I'm going to have to be sure to hydrate well before I go outside for anything. Saw the below article and thought it gave some pretty good tips.
  2. Friday, June 11, 2010

    by , June 11th, 2010 at 06:13 PM (Keepin Track 2010)
    run 3.0
  3. Wed, June 9, 2010

    by , June 11th, 2010 at 06:12 PM (Keepin Track 2010)
    run 2.5
  4. Drylands Finally, June 11

    by , June 11th, 2010 at 05:01 PM (The FAF AFAP Digest)
    I finally, finally made it back to the gym. I checked my blog, which doesn't lie, and I hadn't been since April 29. Lordy! I'm a weak pile of mush. I'm sure Jim would have a fancier word for it. I tried not to overdo, but after about 60-70 minutes or so and even taking my time, I was tuckered out. I'm sure the almost 10,000 yards from the preceding days contributed.



    external & internal rotators, 10 x 2 x 15, each side
    3 position arm extensions, 2 x 15 each postition
    ball on the wall, 2 x 50
    prone scapular scrunches w/5 lb weights, 2 x 25
    arm circles, 2 x 50, clockwise and counter-clockwise
    seated straight arm dips, 60 x 2 x 25

    About time!

    Extreme Angle Isometrics:

    deep squat, 3:00
    left lunge, 2:00
    right lunge, 1:30 (did this at the end, was tired)
    bicep/tricep hold on yoga ball, 3:00
    push up iso between 2 steps, 1:30


    straight arm plank with feet on yoga ball, 1:00
    russian twists on incline bench w/25 lb plate, 2 x 25
    dead bugs on bosu, 2 x 25
    flutter kicks on bosu, 2 x 50
    decline reverse crunches, 2 x 20

    Jump rope:

    2 x 1:00

    Note to self: Do jump roping at the beginning not end of dryland workout

    5-10 minutes stretching



    It apparently is much more fun and interesting doing drylands when you are in shape than not. Hopefully, this session jump started me. I'm hoping to watch the TRX DVD this weekend, so that I can get familiar with it, and take the system on vacation. Hoping to do yoga on Saturday and swimming on Sunday. Or perhaps a run this weekend. Otherwise, I will likely be at the soccer field, swimming pool or recital hall all weekend.

    Mini Fort, who has been in a funk lately causing me no end of parental happiness, has announced that she may quit swimming (possibly even summer league). I fully support her, though am a bit sad since it's a family type sport. (The only one who doesn't swim is Mr. Fort!) But she just doesn't want to work as hard as she needs to to be at a Sectionals type level; and she doesn't want to train less and do less well. Not an atypical reaction, I guess. She plans on continuing volleyball and adding either soccer back or lacrosse. And she has a cushy lifeguard/junior swim coach/swim instructor job for the summer.

    Fort Son is trying out for a competitive rowing team on the Potomac, which will require double workouts in DC all summer. The hard ass coaches (it amuses me that Fort Son confesses to being "scared" of one) announced that they were taking the fastest rowers regardless of weight. This worried my lightweight Fort Son tremendously, but it appears (no final decision) yet, that he will be stroking a lightweight 8. I'm excited because they will be competing in the Canadian Henley this summer and it will be a great way for him to get some real experience outside his high school team.


    Today is the day. I've begun my 10 day detox. I thought this was the perfect timing. This is the plan I'm doing:

    This is a Metagenics product. I'm also taking these: I understand that the latter may help, among other things, with the headaches associated with a detox. Hopefully, I won't turn into a raving lunatic b*tch for 10 days, and will feel better afterward. I know several people who have used this detox, felt great afterward, and were able to ditch caffeine. One person I know who is a workout fiend had trouble sustaining a heavy workout schedule during the day 5-8 time period. I will try to ignore that and carry on. Wish me luck.

    Updated June 11th, 2010 at 08:06 PM by The Fortress

    Strength Training and Dryland Workouts
  5. Gu, Finger: My Two Gifts

    by , June 11th, 2010 at 04:16 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The grasshopper blogging advice proffered in my previous entry got me to thinking about the nature of selfish altruism.

    For most of my life as a sentient being, i.e., starting around 7 or 8 when I began to speak in normal English instead of the idioglossia or "twin speech" that me and my brother John ("udder Man") Thornton used to use to communicate, anyhow, ever since then, I have understood the wisdom of the following chestnut:

    It is better to give than to receive.

    Of course, it also immediately struck the 7-year-old man-child philosopher within me that if this was, in fact, true, then the ultimate gift one might bestow upon another human being was to agree to serve as the receiver. This, by definition, allows the other to be the giver, or better person.


    If it is better to give than to receive, than it is even better still to receive than to give.

    Armed with this more sophisticated understanding of morality, an understanding that I concede many adult moral philosophers have trouble grasping, I began then, and have continued ever since, practicing selfish altruism, my motto being "take, take, take, and take some more!"

    Who knows how many people over the decades I have allowed to spiritually enrich themselves at my expense? Who knows how much largess I have accepted so that others might appear greater than me in the eyes of God?

    Which brings us back to Water Rat's recent hope that I might provide him with blogging advice. As those who read Grasshopper Vlogging Advice will surely remember, I dispensed no shortage of helpful counsel with no expectation of remuneration of any kind!

    Indeed, in the Zero Sum Game of USMS blogs, where there are only so many readers to go around, and any new blog that attracts readership to itself will surely siphon away hits from the old established staples--almost like rival religious sects trying to attract tithers--my very advice, it could be argued, would be helping Water Rat at my own expense!

    This was, in other words, a clear example of me practicing the simple-minded form of altruism--the giving not receiving kind as opposed to more complex (and morally superior) receiving so the other can be giving kind.

    Simple-minded to the point of being jejune though such generosity proved to be, it also--and I am almost embarrassed to admit this--felt good!

    In an attempt to recreate this good feeling, I would like in today's vlog to give back directly to the Greater USMS Swimming Community.

    Gift No. 1

    The first gift is endorsement
    of a product that has been a godsend to me personally. If you suffer, or know anybody who might suffer, from exercise-induced hypoglycemia, try GU five minutes before practice.

    It almost always prevents those horrific symptoms that can result from exercising with insufficient blood sugar: shakiness and trembling, weird blinking lights in the visual field reminiscent of a migraineur's aura, and feelings of ravenous starvation that come on in a twinkling.

    I originally popped a packet of GU gel before practice:

    The orange and mixed berry flavors proved the easiest for me to stomach.

    My Sewickley teammate Ben Mayhew later told me that GU had come out with a new product that was easier to take:

    These are surprisingly edible, I must say. If you have kids, and they occasionally eat fruit snacks, the GU Chomp is very close in flavor.

    Anyhow, if you do occasionally have this problem of exercise-induced hypoglycemia, get some GU of either sort and keep it with you at the pool. No need to thank me. It is, after all, better to give than receive.

    Gift No. 2

    Admittedly, the number of the exercise-induced hypoglycemic masters swimmers out there is probably not overwhelming, and of this number, those who don't already know about GU are no doubt fewer still. Thus Gift No. 1 might not affect a huge population (although the population that is affected will be affected quite positively, I believe.)

    I would like to give something else that all USMS swimmers, fitness swimmers, and swimming blog readers across the globe might benefit from.

    What could this gift be, though? What would benefit such a wide array of swimmer types, genders, and gift-receiving-preference subtypes?

    At first, I thought it might be impossible to find something that everyone would like.

    But then yesterday, at breakfast, I was reading an article about Galileo.

    Galileo while evidently still in possession of all his fingers

    The article was actually less about Galileo in his entirety than it was about Galileo and one of his fingers.

    Some background:

    Fans of the least famous of mortal sins, simony, or the sales of religious relics including the mummified body parts of Saints, will recalls that Luther was so at odds with this practice that it drove him to establish Lutheranism.

    I actually had occasion to see St. Andrew's finger in a small church in Italy when I was 11.

    Later that same summer, I saw another St. Andrew's finger in yet another small Italian church.

    By the end of the summer, I had seen so many fingers that I became convinced St. Andrew suffered from polydactyism.

    I assure you, I am no polydactyle myself! Just an ordinary man with 10 ordinary manual and 1 subordinary urological digits!

    But enough meandering and shilly shallying discourse here. The main point that I am trying to circle around to is that the newspaper article on Galileo said that his finger is now in the possession of somebody or some institution or some country or something--I did not read the whole article.

    I stopped as soon as I realized that giving your finger to posterity is something that I actually could do, myself.

    Could do, and, in point of fact, should do.

    Galileo's actual finger in display case.

    I wish I could say that the recent economic downturn has not affected my fortunes too greatly, that a half century of practicing the complex form of altruism had allowed me to save up enough to afford such a dazzling display case, with its golden accouterments and whatnot!

    Alas, I have fallen upon hard times financially and otherwise.

    I am not sure how much longer I have, but I would formally like to announce in today's vlog my intention to give USMS my finger upon my passing.

    If someone would like to organize a fund raiser to purchase a suitable display case where my gift could be housed, possibly in the new USMS offices in Saratoga, possibly in the museum portion of the International Swimming Hall of Fame in Ft. Lauderdale (maybe they could have my finger next to Duke Kahanamoku's surfboard?), I would happily provide no shortage of finger pictures to use in the campaign.

    Note the body suit on the Olympic great, Duke, AKA the Big Kahuna.

    On an entirely unrelated note, if for any reason USMS cannot accept my gift, I would happily give my finger instead to FINA.
  6. Double FAST FRIDAY Jun 11th 2010

    by , June 11th, 2010 at 03:08 PM (Ande's Swimming Blog)
    FAST FRIDAY Jun 11th 2010

    Today the swim center lane 1 had one of those omega blocks with the wedge set up. I put a pic of it on:
    Did a start off it in warmup, the block is a top section on top of an old swim center block. The front grip is an issue because it is about 4 inches below the top of the block which is way too far. So you start with no hand grip or you reach way down. (Jim Henry told me about this before I even tried the block or figured it out for myself. The temporary solution is to shift the top of the block forward by an inch or 2 so swimmers can have a place to grab the front of the block. I definitely got more back leg power with the wedge.

    Subscribe to Ande's Swimming Blog

    Zones are in 6 weeks
    3 or 4 weeks to train hard
    2 or 3 weeks to rest

    Noon to 1:15
    Austin, UT Swim Center
    TYLER Coached
    swam with Larry, Chris, James, Steve
    dove in on time
    wore B70 legs

    swim till 12:20
    took it easier


    200 fr FAST for time, 200 fr easy on 9:00
    went 2:17

    100 fr FAST for time, 100 fr easy on 5:00
    went 62.5

    decided to skip the 50's

    ASSIGNED: 050 fr FAST for time, 50 fr easy on 3:00
    DID Nothing

    200 fr FAST for time, 200 fr easy on 9:00
    went 2:10

    2 beat kicked 125, 6 beat the last 75

    Got an extra minute rest

    100 fr FAST for time, 100 fr easy on 5:00
    went 59.8

    Got an extra minute rest

    050 FL FAST for time, 50 fr easy on 3:00
    went 26.2

    assigned 10 x 100 fr on 1:40
    did skipped it

    50 SDK
    tyler timed
    went 29.0
    felt pretty bad
    ran out of air, surfaced at the flags

    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Updated June 11th, 2010 at 04:44 PM by ande

  7. Friday, 6/11/10

    by , June 11th, 2010 at 12:00 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    300 Choice
    (did 150 free/150 back)
    3 x 100/1:45 build
    (did free, ave was 1:31)
    4 x 50/1:00 desc.
    (backstroke, went 49-47-46-44)
    8 x 25/30 1st 25-1st 12 Ĺ fast, 2nd 25-2nd j12 Ĺ fast, 3rd 25- 25 smooth,4th 25- 25 fast
    (1-4 free, 5-8 back)

    Main Set:
    12 x 100/1:45 comfortable pace
    (all free, swam these at 1:28-29)

    8 x 50/1:00 free
    Middle 17 yd fast (turn); no breath

    10 Minutes of Vertical Kicking
    20 sec on – 10 sec rest
    (flutter kick with every 4th dolphin)

    Cool Down
    200 easy
    Total: 2800 meters

    2.5 mile run at noon. Felt pretty good considering I haven't cone any running for almost 2 months.

    Updated June 11th, 2010 at 04:13 PM by poolraat

  8. Timed Workout

    by , June 11th, 2010 at 11:58 AM (Adventures in Swimming)
    Swam with the Sharks
    Coach Renee's last Practice

    Interesting Workout, suggested by David

    10 Min Warmup

    3 x 13 Min swim
    2 Min's between Repeats

    Warm down

    I got in on the 1st 13 min swim, Admin Duties
    So I just warmed up....
    #2 I think I swam 950 or so..
    My brain tends to wander..
    According to my lane mates thats what I swam.

    #3 I did 50 Kick, 50 Back. I lost track again..

    During the 1st swim I caught my right hand on the lane lines and tried to bend my 3rd finger further than it wanted to go. OUCH!!!!
    It still is a little sore now.

    1st official outside practice tomorrow (SCY)
    and our 1st LCM workout on Sunday, Can't wait.
  9. Thursday, 6/10/10

    by , June 11th, 2010 at 11:56 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm – up
    200 – swim free
    200 kick on back
    200 swim back
    4 x 50/1:00 build (all free around 40-41)
    8 x 25/30 strong (1-4 free, 5-8 back)

    Swim Sets:
    16 x 50/1:30 Strong
    Work on Stroke Tempo
    Fast & Tight Turns
    (did 1-8 free averaged around 38, 9-16 back averaged around 43)
    8 x 25/1:00 sprint
    (from a push. rotated through fly-back-free)

    1 x 200 IM
    25 Drill – 25 Swim

    Kick 4 x 50/1:15 Strong Effort

    Cool down
    100 easy free

    Total: 2500 meters
  10. FAST FRIDAY Jun 11th 2010

    by , June 11th, 2010 at 10:41 AM (Ande's Swimming Blog)
    FAST FRIDAY Jun 11th 2010

    Robert Killeen made an appearance on the Swim Center Deck

    Today the swim center lane 1 had one of those omega blocks with the wedge set up. I'll put a pic of it on

    Subscribe to Ande's Swimming Blog

    Zones are in 6 weeks
    3 or 4 weeks to train hard
    2 or 3 weeks to rest

    LCM & SCY
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Todd, Jon, Nate, Ned, Doug, & Teneille
    dove in on 6:32ish
    wore B70 jammer

    2 rounds of 300 fr 200 fr 100 k
    went 1:20 on the 2nd 100 k


    200 fr FAST for time, 200 fr easy on 9:00
    went 2:17 2 beat kicked

    100 fr FAST for time, 100 fr easy on 5:00
    went 62

    I realized how there wasn't much rest after the fast 50 before we did the next round so I decided not to kill my 50

    050 fr FAST for time, 50 fr easy on 3:00
    went 28 or 9

    200 fr FAST for time, 200 fr easy on 9:00
    went 2:12 2 beat kicked 150, 6 beat last 50

    100 fr FAST for time, 100 fr easy on 5:00
    went 60

    050 FL FAST for time, 50 fr easy on 3:00
    went 27

    MOVED to Diving well

    assigned 10 x 100 fr on 1:40
    did 10 x (25 easy fr, rest, 25 SDK strong)

    assigned 6 x 150
    skipped it, got out to say hello to Robert Killeen, Eddie Reese & Kubes

    plus I'm planning a double today at Noon & hope to improve my 200 free

    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Updated June 11th, 2010 at 10:58 AM by ande

    Swim Workouts
  11. 6/11/2010 practice

    Showed up for the 5am practice at the univesity and realized it was not there this morning. Practice was to be from 6-8am at the country club. Headed over there for my first 25meter outdoor practice.

    Swam with the age group national team.

    1000 of whatever we wanted to do

    4x400 pull @ 5:20
    12x75's odds were kick/drill/swim evens stroke all done on 1:30
    16x25's @ 30 odds sprint stroke even easy
    20x100's off block stroke @2:30 this was a test set for them. I had to get to work so only did 5x100fly's held 1:08's. Did not really work them, felt sore, just wanted to find a nice cruising pace

    200 warm down

    Shoulders kinda hurt this morning. Took some advil, hopefully just a little inflamation. Swim meet tomorrow in Lousiville. Long day tomorrow, will be leaving around 6am and warmups at 830am. Looking forward to the pain I signed myself up for.
  12. The crazy lady is back

    by , June 11th, 2010 at 09:02 AM (Mixing it up this year)
    Trying to scare John out of eying my lane today.

    400,300,200,100@:15R Free
    500 Free kick w/fins evey 3rd 25 fast
    500 Fly w/fins for time 8:23 felt strong the last 100
    200 Free kick w/fins EASY
    10x100@1:45 Free w/paddles & bouy
    100 back
    200 free easy

    Total 3500 meters
  13. Are they serious?

    by , June 10th, 2010 at 10:20 PM (Elise's Fitness Fun)
    Some time ago, I came across this when looking at running, ideal running weight, etc.:

    The late Dr George Sheehan, a prolific and highly regarded writer on distance running, considered that weight relative to height was THE key factor in distance running success. He was also on record as saying: 'I've long since learned never to discuss a man's politics, religion or diet with him'.

    The subject of adjusting weight to improve performance is a touchy one. When an article on this appeared in a sports journal it brought an indignant reply from a nutritionist: 'It is dangerous to be signifcantly underweight for one's height'. It is also extremely dangerous to be overweight for one's height, a point that seemed irrelevant to her

    No man six feet tall and weighing 176lbs (79.8kg) will ever win the London Marathon, and it is unlikely that a woman five feet six inches in height and weighing 130lbs (58.9kg) will ever do so either. Why? To answer this we must consult Dr Stillman's height/weight ratio table. He fixes the non-active man's average weight for height with a simple formula. He allocates 110lbs (56.2kg) for the first five feet (1.524m) in height and 5 1/2lbs (2.296kg) for every inch (0.025m) thereafter. He is harsher with women, giving them 100lbs (45.3kg) for the first five feet and 5lbs (2.268kg) for every inch above this.

    Having established the average, he then speculates on the ideal weight for athletic performance, as follows:
    Sprinters (100-400m): 21/2 per cent lighter than average (6ft/176lbs - 21/2% = 4lbs)
    Hurdlers (100-400m): 6 per cent lighter (or 9lbs)
    Middle-distance runners (800m - 10K): 12 per cent lighter (or 19lbs)
    Long-distance runners (10 miles onwards): 15 per cent lighter (or 251/2lbs)

    Matching the figures to reality
    How do these figures compare to past record holders? Here is a list of some of them:
    Emile Zatopek - 5'81/2' (1.740m)/154lbs (69.8kg): same as the average man
    Herb Elliott - 5'101/2' (1.791m)/147lbs (66.6kg): 11 per cent below average
    Kip Keino - 5'9' (1.753m)/146lbs (66.2kg): 9 per cent below average
    Seb Coe - 5'10' (1.778m)/120lbs (54.4kg): over 20 per cent below average
    Steve Cram - 6'11/2' (1.867m)/153lbs (69kg): 15 per cent below average
    Linford Christie - 6'21/2' (1.89m)/170lbs (77kg): 10 per cent below average
    Wendy Sly - 5'51/2' (1.66m)/113lbs (51kg): 11 per cent below average
    Yvonne Murray - 5'7' (1.70m)/111lbs (50kg): 18 per cent below average
    Sally Gunnell - 5'6' (1.67m)/124lbs (56kg): 5 per cent below average
    Ingrid Kristiansen - 5'61/2' (1.68m)/128lbs (58kg): 4 per cent below average
    Tatyana Kazankina - 5'31/2' (1.61m)/110lbs (49kg): 6 per cent below average
    Greta Waitz - 5'61/2' (1.689m)/110lbs (49kg): 17 per cent below average
    There are one or two anomalies in these figures. For instance, Zatopek, who gained three gold medals in the 1952 Olympics (5K, 10K and marathon) weighs the same as the average man of his height. And Ingrid Kristiansen, who ran a marathon in 2:21.6, is just below the average weight for her height. However, note the staggering percentage below the normal for Seb Coe, who broke 12 world records in four years. If we take the average of these 12 world-class athletes, they weigh 10 per cent less than the average person of their height. So we must conclude from this that Drs Sheehan and Stillman had a point to make of considerable importance.

    Many years ago I had an athlete aged 20 who was running about 40 miles a week for the mile event. However his weight/height ratio was that of a non-active person, and his miling progress was limited. He went on a cyling holiday in Europe with the ambitious plan of cycling 100 miles a day for a month. On his return I hardly recognised him. He had lost two stone in weight. Now, Cooper has postulated that 4-5 miles of steady cycling is physiologically equal to one mile of steady running, so this athlete had been doing the equivalent of 20-25 miles of running a day. More to the point, his mile time took a quantum leap of 16 seconds for the better. This convinced me that an ahlete's weight is something that neither coach nor athlete can ignore

    Aim first for a 10 per cent drop
    The first man we know of who considered weight-watching to be a relevant factor was Jack Lovelock (NZ) who won the 1936 Olympic 1500m in a world-record time. He was a medical student, and weighed himself immediately after every race (880yds, mile, two miles). He soon discovered that his best racing weight was 9st 61/2lbs (59kg); if he was more than this, he wasn't fit enough, if he was significantly under, he was stressed

    Every athlete has a best racing weight which should be elucidated by trial and error. But the starting point for this is to aim for 10 per cent below the average weight for height. It is a long-established fallacy that because one runs every day one cannot be overweight for competition. We require about 2500 calories a day to exist, and if we run 10 miles a day at a steady pace (able to converse while running) we will burn and require a further 1000 calories. Thus if we consume 5000 calories a day, say, we are in the process of putting on weight! What's more, if we are big fat-content eaters we can even develop a paunch

    Dr Van Aaken is noted for his LSD (Long Slow Distance) theory. Many thought his views were outlandish, but he coached two world-record holders with his methods. His view was that distance runners should aim to be 20 per cent below average weight for their height, and to achieve this they should limit their fat intake to 35 grams a day and run a certain mileage daily commensurate with their event in order to burn off calories. He drew up a mileage table as follows:
    400m runner, 4 miles; 800m runner, 6 miles; 1500m runner, 10 miles; 5K runner, 15 miles; 10K runner, 18 miles; marathoner, 26 miles

    Now this may look like a recipe for one-pace running. But he added a significant corollary: three times a week after these outings, run a section of your event at race pace, eg, 1 x 350 for the 400m athlete, 1 x 400 for the 800m runner, 1 x 800 for the 1500m runner, 1 x mile for the 5K specialist, 1 x 2 miles for the 10K runner and 1 x 10K for the marathoner

    How to take it off
    So weigh yourself without clothes and discover how you shape up to the Stillman table. If you weigh the same as the average person for your height, you can improve your performance dramatically by losing weight. There will be many who will make excuses for not doing so. One favourite is: 'I'm bigger-boned for my size than the average'. The truth, according to Van Aaken's anatomical studies, is that if you were to take two men both of six feet in height but one broader than the other, when their bones alone are weighed the difference is not more than six pounds

    If you are in the overweight category, this is the procedure to follow:
    1. Don't go without food. Every four hours eat meals that include the Basic Four - skimmed milk, lean meat, fruit, vegetables, whole-grain cereal and bread

    2. Avoid the following high-fat-content foods: cooking fat, lard, etc (253 calories per ounce); margarine (218), butter (211), bacon (128), chocolate (148), pork (116), cheese (117), sugar (108), mutton (94), cream (325 calories per cup), excessive alcohol (spirits, 115 calories per oz, wines, 85 per 31/2oz, beer, 150 per 121/2oz).

    3. Eat plenty of fruit, vegetables, fish, veal liver and fat-free beef

    4. Do the type of running that burns fat. That is below 80 per cent of your maximum capacity, which is about 85 per cent of your maximal heart rate for less than an hour run and around 75 per cent MHR over this period

    5. Add five minutes a day per week to your workload. If you are doing 35 minutes a day now, within six weeks you will be doing 65 minutes

    6. Avoid mid-meal snacks. If you're desperate, eat fruit

    7. If you are a teenager, ignore all the above advice! You are growing and need all the good food you can get, but that rules out crisps, sweets and takeaways. Learn to cook vegetables and meats

    8. If you drive daily, or use the bus or train, consider running or walking to your destination at least once a week.

    Frank Horwill

    I checked with some of my running friends and they said it was right on the money. No wonder I haven't run a 10k under 44 minutes. At my height, I'm supposed to weigh 126? Not happening! I probably wouldn't be able to bench press the bar if I was that thin. Well, probably could bench press the bar, but I probably wouldn't be benching much more!

    Had a good run/walk of 2 miles at dusk with the dogs out on the cotton field. The puppy minded me better than the big lab. The lab kept seeing things he felt compelled to chase.

    Updated June 13th, 2010 at 04:42 PM by elise526

  14. 6/10/10 practice

    Took yesterday off from practice because of kids activities. Was able to get in my 6mile run.

    This evening I swam on my own.

    500 swim
    10x50 @ 50 drill/swim

    Main Sets
    4x400 IM's @6:00 decend 1-4, 5:05, 5:00, 4:55,4:47

    5x200 kick w/ fins, 1st 25 underwater, 150 kick fly on back, last 25 sprint fly @3:00

    3x300 pull decend @ 3:45, 3:20, 3:13, 3:07

    8x50 @40 fly pace work, held 29's

    200 warmdown

    I've started to like the distance IM. Would like to work on this more but I need to focus on definitely improving my breaststroke which is the weak link for me
  15. Not Very Sprinterly! June 10

    by , June 10th, 2010 at 04:35 PM (The FAF AFAP Digest)
    My Thursday training partner Speedo has the dread viral malaise. So I journeyed to the rec center do a long solo workout today. I was debating between Geek's sets today or Ande's main set. I opted for Ande's, as I don't really feel like IM work right now and I won't swim one maybe until December.


    Warm up:

    500 various

    Technique Work:

    30 x 50 w/MF, done as:

    10 x 50 @ 1:00
    odds = breast, working on lunging
    evens = chest press fly

    10 x 50 @ 1:00
    double shooters, breath at the turn
    just cruised, working on streamlining (went 27-29s)

    10 x 50 @ 1:00
    odds = breast, working on lunging
    evens = chest press fly

    50 EZ

    Main Set:

    8 x 100 free w/paddles @ 1:30

    4 x 50, flutter kick w/board @ :50
    #3 @ 85% effort

    8 x 100 kick w/fins @ 1:30
    odds = backstroke w/8, 8, 9, 10 SDKs per 25
    evens = dolphin kick w/board
    (started getting a little tired and hungry at the end of this set)

    4 x 50, single arm fly @ :50

    8 x 100 free w/paddles & fins @ 1:30
    (started cramping right at the end)

    100 EZ

    Total: 5000, 1450+kick



    Still "base" building. I think that may be the most freestyle I've done in practice and the most yardage since last summer. I usually avoid freestyle sets like the plague, except for 25s. But I like pulling free with paddles. (I realize I have to be careful not to overdo it though.) My legs started to wear out in the kick set ... probably due to the large volume of kicking yesterday. But I'm going to persist with the kicking over the summer. I doubt that will help my OW swims much, but hopefully it will help my SCM season this fall. I agree with That Guy's statement on the Butterfly lane thread that kicking is the "locomotive" for fly.

    One thing I hate about mega aerobic work is that it makes me famished. I ate a huge lunch and I'm still starving!

    After hitting the pool 3 days in a row, I think I'll take a break tomorrow and do yoga.

    Was a bit peeved today when a fat noodler (if you could even call him a noodler he was so slow and mostly hung on the walls) complained to the lifeguard that the pool was too cool. It felt around 82. The lifeguard seemed sympathetic, so I was forced to comment that it was actually a decent temperature for those of us actually swimming (who far out numbered this guy).

    Updated June 10th, 2010 at 04:41 PM by The Fortress

    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout

    by , June 10th, 2010 at 03:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Day before the meet practice.


    WARM UP:
    1 X 200 3:40 3:20
    4 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Twice through. Round 1 intervals left, round 2 right.

    8 X 50 kick 1:20

    6 X 100 free 2:00
    1-2: moderate
    3-4: build
    5-6: 25 fast/25 easy

    8 X 50 1:30
    Build each swim, all choice

    3 X {start-turn-finish

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  17. Eight 125's with a Side of Disco Fries

    by , June 10th, 2010 at 02:04 PM (Too Neurotic to be Suitably Aquatic)
    Today was techno day! Fast beats = fast swimming, so I arranged the music in a pyramid, starting and ending with slower beats, and peaking in the middle of the workout with some crazy fast stuff.

    From the time the first song started and people got the gist of the mix, they commented that it was like being in a nightclub, which is appropriate because at 6am there's probably somebody somewhere just finishing up the night. There were a couple of cries from swimmer-clubber imitators for more RedBull.

    This was an A+ workout mix for everyone except the one guy who hates everything, and Coach. Techno must be used sparingly with caution around him. He's more of an Opera guy. The Dancing Banana goes to "Born Slippy" from the Trainspotting soundtrack, which sounded fast and great.

    Test Four, Sweet Exorcist, Aural Ecstasy: The Best Of Techno
    Take My Breath Away (Techno Remix), Berlin, Top Gun Soundtrack
    Deeper Underground (Godzilla), Jamiroquai, The All Time Greatest Movie Songs CD2
    9th Symphony (Ode To Joy) Remix, Beethoven,
    One More Time, Daft Punk, Discovery
    Cysex, Pornotanz, Aural Ecstasy: The Best Of Techno
    Digital Love, Daft Punk, Discovery
    LSD Is A Bomb, Radioactive Goldfish, Aural Ecstasy: The Best Of Techno
    Right Here, Right Now, Fatboy Slim, You've Come a Long Way Baby
    Water From A Vine Leaf, William Orbit, Northern Exposure (Disc 1)
    Poing, Rotterdam Termination Source, Aural Ecstasy: The Best Of Techno
    50,000 Watts Of Power, Servants of Power, Aural Ecstasy: The Best Of Techno
    Walking On The Moon (Tecno Cover), The Police, Regatta De Blanc
    Born Slippy (Trainspotting), Underworld, The All Time Greatest Movie Songs CD2
    Basket Case, Eon A, Aural Ecstasy: The Best Of Techno
    James Brown Is Still Alive, Holy Noise, Aural Ecstasy: The Best Of Techno
    Playing With Knives, Bizarre Inc., Aural Ecstasy: The Best Of Techno
    Obumbratta, Apotheosis, Aural Ecstasy: The Best Of Techno
    Metaforce, Art of Noise, Essential Selection V.1 (CD1)
    Adrenalin, N-Joi, Aural Ecstasy: The Best Of Techno
    Dominator, Human Resource, Aural Ecstasy: The Best Of Techno

    And the workout was:

    3x200 S, K, P
    4x150 IM
    4x100 kick, right, left, swim, IM order
    50 EZ
    8x125, sprint last :25 on 2:00
    150 EZ backstroke
    350 pull
    200 under/over
    150 EZ backstroke

    3500 total

    Good workout for me. The 8 125's hurt muchly in a good way, and we added the last part ourselves when we ran out of workout.

    I can't do too much here on these blogs to give swim or workout advice because I'm still learning so much. But I can give you advice on how to use a cell phone camera for more than just cute pictures of your pets and kids! Our coach writes the workouts on a dry-erase board, and sometimes they get a little complex (today was not that case.) Also, I'm bad at addition but I want to keep my FLOG honest. So after practice, I photograph the dry-erase board with my camera phone, and transpose it to the site during my lunch break, and lately, write a little blog about it, too.

    You just have to be careful to transpose before falling out of a sailboat in the Hudson with your cell phone in your pocket, as I did this weekend.
    Tags: music, workouts
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  18. Thu Jun 10th 2010 LCM

    by , June 10th, 2010 at 11:48 AM (Ande's Swimming Blog)
    Thu Jun 10th 2010

    Subscribe to Ande's Swimming Blog

    Zones are in 6 weeks
    3 weeks to train hard
    3 weeks to rest

    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Mike, Nate, Chris, doug, Ned Ritchy, Larry & Teneille
    dove in on 6:35ish
    wore B70 jammer

    3 rounds of 300 100


    8 x 100 fr on 1:20

    4 x 50 IM order 25 fast 25 easy

    8 x 100 fr on 1:20

    4 x 50 fr 4 breaths

    8 x 100 fr on 1:20

    4 x 50 IM order 25 fast 25 easy

    100 easy

    12 x 50 on 1:00
    odds K
    evens 2 breaths

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Swim Workouts
  19. A balancing act

    This morning I went over to my Y and swam the following:

    200 easy FR

    200 alt ST/FR

    200 alt K/FR

    4 x 100 FR, working on balance and bilateral breathing

    4 x 50 BK/FR

    200 FR w/ bilat breathing

    200 easy kitchen sink

    Iím still doing all my swimming at a pace slower than my usual warmup pace, and am doing very minimal kicking or pushing off the wall. Not being able to use my kick to counterbalance my stroke is helping me think about body position more, and to focus on my balance in the water.

    Itís also given me a chance to work on my bilateral breathing. Iíve always been a stubborn right-sided breatheróat most I would bilateral breathe during warm-up, or maybe on hypoxic sets. Once I started swimming fast, or when intervals got tough, breathing to my left side seemed to require too much mental and physical effort, plus I never felt like I got sufficient air. But now all my swimming is at a pace that is not aerobically taxing, and with only two strokes in my current repertoire I welcome a change in breathing patterns to break up the monotony. Maybe this will be my chance to really get bilateral breathing ingrained into my very resistant-to-change body!

    I am feeling antsy to swim in a longer poolóhaving to do glacially-paced open turns would be less of an issue LC than SC. I currently have 2 long-course options: go to Riverbank pool during morning lap swim hours, or go to one of AGUA mastersí weekend morning workouts. Of these, AGUA is probably the better option, since it requires less walking with my swim bag (the Y is a great option for me right now because I have a locker and towel service there, and only have to bring my suit). Iím hoping I feel up to doing that by Saturday, but if not, Iíll continue swimming at the Y.

    Speaking of Saturday, Iím looking forward to following the amazing MIMS swimmersótheyíre circumnavigating Manhattan that day. Iím planning on going down to the pier and watch them swim by in the Hudson that afternoon.
  20. Short workout

    by , June 10th, 2010 at 07:27 AM (Mixing it up this year)
    The guards were late today so my workout was cut short by 500.

    500 Free long and loose
    10x50@1:00 Back w/paddles
    500 Back kick w/fins alt by 100 streamline(fast)/fashion model(moderate)
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    3x200@3:30 Free w/paddles, bouy & snorkle
    6x50 Back odds @1:00 swim evens @1:30 25 rt arm/25 lt arm
    100 Free EASY

    Total 3000 meters