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  1. Work harder?

    by , October 25th, 2009 at 02:05 PM (Elise's Fitness Fun)
    Hoping to do a run of some sort later today, but will go ahead and post. Saw the below article which is great news for men, but not necessarily so for women. The implication is that women must work much harder than men to get the same benefit.

    Who ever said life was fair?

    Exercise improves young men's heart regulation

    Mon Mar 23, 2009 4:43pm EDT

    By Amy Norton
    NEW YORK (Reuters Health) - Offering yet more reason to get regular exercise, a new study shows that running and other aerobic activities improve nervous-system control of the heart in young men.

    The study, of 149 healthy young adults, found that 12 weeks of aerobic exercise improved the autonomic nervous system's regulation of the heart -- at least in men. In general, the training lowered men's resting heart rate and improved their results on a measure of heart-rate variability -- heart's ability to speed up or slow down in response to demands. The benefit was not seen in women, however, the researchers report in the American Journal of Public Health.

    Still, the finding does not mean that exercise is no help to women's hearts, according to lead researcher Dr. Richard P. Sloan, a professor of behavioral medicine at Columbia University Medical Center in New York.
    "There are many benefits of exercise, and this study looked at only one of those," Sloan told Reuters Health.

    What the findings imply, he said, is that women may need to work harder than men to improve autonomic control of the heart.

    The autonomic nervous system controls involuntary activities of the body, heart function being one. Regular aerobic exercise is one of the keys to a healthy heart, and one reason, the thinking has been, is that exercise improves autonomic regulation of the heart.

    To study that theory, Sloan's team randomly assigned 149 healthy, sedentary adults in their 20s and 30s to 12 weeks of strength training or aerobic conditioning -- activities such as running, pedaling on a stationary bike or using a stair-climbing machine.

    The volunteers then returned to their sedentary ways for 4 weeks, for a period of "deconditioning."

    Overall, the researchers found, aerobic exercise, but not strength training, improved exercisers' fitness levels. Similarly, only aerobic conditioning improved autonomic regulation of the heart -- an effect that disappeared during the deconditioning period.

    It's not clear why aerobic exercise improved autonomic control of the heart only in men, Sloan said. It's possible that sex hormones -- either estrogen or testosterone -- play a role, but that is unproven, he noted.
    Whatever the reason, Sloan stressed, the findings do not negate the importance of exercise for women's hearts. "This in no way gives anyone an excuse not to exercise," he said.

    SOURCE: American Journal of Public Health, May 2009.

    At sunset, did a 25 minute run/walk with son and dog around field across the street. Felt good outside - 56 degrees. Beautiful sunset also!

    Updated October 25th, 2009 at 07:26 PM by elise526

  2. A Sunday morning run

    by , October 25th, 2009 at 12:57 PM (aztimm's training blog)
    Made it out to run this morning, just from home, along the canal. Originally, I was going to head south, hadn't been that way for a long time. But then decided I'd go north, as there's a nice park at Chandler/Cooper, with fountains and restrooms.

    The only thing about this was that I had to run right past the scene of my injury. First the bench where I saw my ankle swell...then the button I pressed and the sidewalk I slid off. Needless to say, I didn't push the button today. I waited for a car to pass, then just ran across when it was clear.

    I got my Garmin all charged last night, but when I was checking to make sure it worked (seeing my last run on 8/16 of .59 miles was sobering), I somehow left it on in training mode and it was dead again this morning. So I charged it a little, and went out a little later than I originally planned.

    There were tons of people out...but the weather was nearly picture perfect. Temp around 65-70F, just a few high clouds. I was surprised how thirsty I was. I did take my water belt, and drank almost a whole bottle of water, and even started on some Gatorade.

    My official stats are Here. Nothing earth-shattering, but I was a little surprised how fast I was able to sprint at the end.

    A very interesting CBS Sunday Morning today. The whole show is focusing on obesity.

    Edited to add:
    Decided to go to the gym tonight, as I won't be able to go tomorrow. Ended up being a quick session (for me), just about an hour...
    Flex fitness standing calf: 3 x 12 x 75, plus lots of heel raises
    Precor chest press: 1 x 15 x 90, 1 x 12 x 130, 1 x 12 x 150, 2 x 10 x 170
    Precor pec fly: 1 x 15 x 90, 1 x 12 x 130, 2 x 10 x 150
    Life fitness seated row: 1 x 15 x 70, 1 x 12 x 85, 2 x 10 x 100
    Precor lateral raise: 1 x 12 x 55, 1 x 12 x 60, 1 x 10 x 65
    Standing biceps curls on Flex Fitness system: 1 x 15 x 70, 1 x 12 x 80, 1 x 12 x 90, 2 x 9 x 100
    Stool jumps: 3 x 10
    Standing triceps rope pull downs: 1 x 12 x 60, 2 x 10 x 65
    Leg raise: 3 x 15

    Planning to swim in the morning. No gym tomorrow night, as I have a bulk pickup coming on Tues, getting rid of the weight set we took apart last weekend. Just have to move it from the side of the house to driveway this time.

    Updated October 26th, 2009 at 01:12 AM by aztimm

  3. Genesis, part iii

    by , October 24th, 2009 at 10:00 PM (Meet Director's Path to Tranquility)
    “Let the will be set on the path of duty. Let every attainment in what is good be firmly grasped."

    Origins of the Tropical Splash
    2003 Recollections

    The pool manager was contacted to review times and procedures for the meet. We met to compare notes. This is when I learned that there was an aquatics class in session that utilized the deep end of the pool while our meet would be going on.

    I don't know what the class was, but I imagined blue-haired ladies wearing foam belts, bobbing up and down with foam barbells in their hands; Masters swimmers shouting on deck on three sides surrounding them; and someone sprinting butterfly in the lane next to them. Not knowing what a masters meet was all about, the pool manager assumed it would be similar to a USA Swimming dual meet, with about 40-50 swimmers (and all you need is love to get along with the blue-haired ladies.)

    Although the pool was willing to go through with it, I felt the arrangement was unacceptable, and would result in lots of complaints afterwards. If the class (whatever it was) complained, we might not be allowed to hold a meet again (thinking of the future and the possibility that the meet would become an annual event.)

    We discussed alternate times and alternate dates, but nothing worked. So the Blue-Gray Battle was history before being fought.

    Deflated, we thought about using one of the other pools. George Washington Rec Center was a 25yd x 25yd pool that did not receive a lot of use from the public or from rentals. It opened on Sundays at 1:00 PM, allowing us to have the pool to ourselves in the morning. Its deficiencies included small locker rooms and parking lot, small deck space, and no seating.

    We talked to the pool manager. There was a boat rental (canoe class) using the pool every other Sunday morning, and the last Sunday in January was theirs. This left us the first Sunday in February (the previous Sunday was a holiday weekend, and parents home entertaining kids would not be competing in a meet - they would be skiing and shopping we were advised.) And, the pool manager was willing to let us rent the pool as individual lanes - cheaper than renting at the 'entire facility' fee. The manager would be getting rental income from a time that the pool was normally closed, so he was happy.

    There were about 40 plastic deck chairs at the pool. Three of our team members were on the board of a summer outdoor pool where we hold summer workouts, and offered up their deck chairs to use during the meet. I counted 144 parking spaces and 128 men's lockers in working order. Seemed like enough for a meet. We agreed to hold the meet February 1.

    After a Saturday workout, we met as usual at the local cafe and developed the framework for the Tropical Splash - a fun meet with a tropical theme as a way to beat the winter blues. (A civil war battle theme seemed blasphemous at George Washington's pool.) The cannonball relay was converted to the coconut relay. In many many ways, the possibilities of a tropical meet were superior to the Blue-Gray Battle.

    And that's the convoluted history and background of how our meet was born. Next up... the decisions and details for this year's meet.

    • Don't ever count yourself out - find a way.
    • Look beyond the obvious end - it is not the end

    Updated November 10th, 2009 at 07:03 AM by Rnovitske

  4. Saturday, 10/24/09

    by , October 24th, 2009 at 09:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free
    200 kick choice
    300 pull alt. 50 free/50 back
    (w/buoy only)
    200 IM drill

    swim 8 x 50 on 1:00 choice, every 3rd 50 fast
    (did 1-3 free, 4-6 back, 7-8 fly)
    100 easy

    kick 6 x 75 on 1:40 choice, middle 25 fast
    (flutter w/board, no fins. Ave 1:20)
    100 easy

    pull 4 x 100 free on 1:40, descend
    (w/p&b, went 1:25->1:13)
    50 easy

    swim 12x25 on 35 choice, #3, 6, 9 FAST
    ( did 1-3 & 12 fly, 4-6 & 11 back, 7-10 free)

    200 swim down choice
    Total: 3000 yards
  5. Day 2 of the meet

    by , October 24th, 2009 at 07:58 PM (Mixing it up this year)
    Originally I was only going to swim the 100 Free and I decided during warm up to deck enter the 500 Free and see how it goes.

    The 100 Free was my fastest non tapered time at 1:03.05 then came the 500 Free in 6:17.70, not a best but I am pleased with it. I felt like I tightened up at the 200 but managed a decent time anyway.

    Total yards today 2300.
  6. Run plus core

    by , October 24th, 2009 at 04:57 PM (Elise's Fitness Fun)
    Hit the treadmill and did a 3 mile run. Started off at 5 mph and every 2 minutes, went up 1/2 mile mph until I ran 2 minutes at 8 mph. Came back down 1/2 mph every two minutes and ran the remainder at 5 mph.

    Core work:

    1 set of 100 bicycles
    2 sets of 25 crunches with Swiss ball
    2 sets of 25 side crunches
    1 set of 20 leg lifts
    1 set of 25 back extensions
    2 sets of 10 push-ups with Bosu ball
  7. Foot'in and Finn'in

    by , October 24th, 2009 at 04:18 PM (Swimming, Life, and Other Stuff!)
    FRIDAY I was tired. I didn't swim but I made myself go out and run 42:00 minutes. I didn't enjoy it and just went downhill and slothed the rest of the night. I'm too old to push myself when I'm tired I guess.
    SATURDAY morning I got up and went to Nasti's. This was a shorter "sprint" type quality workout. I was tired AGAIN from the start.
    Here's the workout:
    *600 Freestyle warm-up
    *4 X 100 on 2:00 (add 20% of best 100 time for goal. If slower than goal subtract the extra from next rep and go faster, yeah right?) I did all 4 freestyle in 1:25 without fail. I used bi-lateral breathing the whole time and it's starting to feel normal.
    *200 moderate swim. I did backstroke.
    *3 X 100 on 2:00 (same gimmick as above) I went backstroke. splits were 1:28/1:30/1:35. I thought that was good for me. I've never done backstroke. I've decided to work on it this year for a new and different challenge
    *10 X 25 on :30 from the middle of the pool and back. Work the underwaters.
    *3 X 100 on 2:00 Yes same gimmick again) This time I did IM's. I didn't pay attention to my times
    *4 X 25 Free on :30 no breathing. (I worked on speedy breathing every 5)
    *200 EZ cool-down
    2,350 scy

    I'm gonna go make tastee tuscan bean soup and chocolate kiss blossom cookies! The thought makes me hungry.
  8. Friday Oct 23: AM Swim & PM Gym

    by , October 24th, 2009 at 12:07 AM (aztimm's training blog)
    Made it to swim this morning with the team, ASU Rec Center, SCY
    --600 warm-up choice
    6 x 100 @ 1:40, descend 1-3/4-6
    3 x 75 @ 2:00, breathing pattern, once on the first 25, twice on the 2nd, 3x on the 3rd
    easy 25
    6 x 50 @ 1:30, breathe once on the first 25, twice on the 2nd
    easy 100
    9 x 25 @ 1:00, breathe once
    easy 75
    200 cool down

    I really hate these limited breathing sets. Might have been the splash and dash, or just that I'm horrible at these...but on average my times were significantly slower than regular--
    75's: 5-10 sec slower
    50's: 3-8 sec slower
    25's: 2-7 sec slower
    As I'm going into the wall, I just feel like I'm swimming in slow motion.

    Anyway, made it to the gym after work. I was going to do the bike or elliptical, but after reading Patrick's post, I stole decided on a treadmill workout--
    Treadmill: 2 miles, 18:12, 226.6 cal, avg pace 6.6 mph
    Stole the guts of Patrick's workout he posted earlier. 2 min warmup then 2 x 1 min at each (6, 6.5, 7, 7.5, and 8 mph), on round 2 the 8 mph (7:30 pace) held for 4 min. Same on the down, but by 30 sec, into a 2 min warmdown, did a little extra to get in a full 2 miles.
    Wearing my long baggy weights shorts, really felt it!
    Chest press with dumbbells, flat bench, feet crossed in air: (weights are each arm) 1 x 15 x 35, 1 x 12 x 45, 1 x 12 x 55, 2 x 10 x 60, 2 x 6 x 65
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 130, 1 x 12 x 150, 1 x 8 x 170
    Hammer strength iso lateral row: 1 x 15 x 90, 1 x 12 x 160, 1 x 12 x 180, 1 x 8 x 210
    Hammer strength iso lateral front lat pulldown: 1 x 15 x 90, 2 x 8 x 180
    Flex fitness dip machine: 1 x 15 x 150, 1 x 12 x 180. 1 x 12 x 210
    Precor camber curl: 1 x 15 x 60, 1 x 12 x 80, 1 x 10 x 90
    Precor triceps extension: 1 x 15 x 60, 1 x 12 x 80
    Nautilus nitro abdominal: 1 x 25 x 125, 2 x 25 x 140
    Leg raise: 3 x 15

    Hadn't done this type of chest press for a while, so figured I'd do it. Was surprised I was able to do as much as I did. About what I was doing pre-injury.

    All in, I ran about 12 miles this week. Pretty paltry compared with the 30-35 I was doing in July, but considering I wasn't able to even run a few weeks ago, 12 isn't bad.

    There's another Splash & Dash next Friday, and of course I'm thinking of doing it. This one is a 750m swim, then 4k run, more info HERE.

    Still planning to run outside near home on Sunday. My Garmin is all charged; will look at it to see if I need to reprogram it. Thought of using it last night, but decided against it. I have a new pair of running shoes I got about a week before my injury that have been staring me in the face for the past 2 months, will probably try them out.
  9. Hatertainment

    by , October 23rd, 2009 at 11:11 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    My mood tends to rotate about, like a squab on a spit.

    At times of manic bonhomie, I become paradoxically vicious and attacking.

    At times of melancholic self-pity, too delicate to withstand a harshly elevated eyebrow, I become as obsequious and deferential as a socially anxious titmouse.

    I coined a term today, or at least I think I coined it, for as Ecclesiastes tells us, there is nothing new under the sun.

    At worst, or at best, I independently coined a term today: Hatertainment. The idea is that when you rally another's hatred for X or Y or Z, the rallied often repay you with something akin to love, or at least gratitude, and they will keep on coming back.

    Hate, if evoked well, is as pleasure-giving as laughter or love. It's the ambergris of human emotions, the foulest smelling of them all, and hence the raw stuff of which the greatest perfumes are made by our most skilled hatertaining parfumieres.

    On Facebook, I noted that Rush Limbaugh may be a modern pioneer, and current king, of the hatertainment industry, adding quickly that Glenn Beck and Sean Hannity are natural born hatertainers, too.

    Anyhow, no sooner had I coined (more on this in a moment--I shall check at the end of this vlog to see whether I did, in fact, coin hatertainment or merely rediscover what seems such an obvious neologism!) the term than I began to wonder if I, in my own way, from my own leftist perspective, might be an amateur hatertainer, too.

    Surely, when the squab on the spit is turned in such and such a way, and my manic bonhomie unleashes the viciously good-natured furies from my nostrils and ear drums and urethra and other orifices, one of my favorite subjects is the heaping of execration upon the heads of those I deem deserving.

    Ah, but as Eudora Welty (I think) so sagely observed:

    Even the wicked get more than they deserve.

    And the pointy headed frogs add, by way of mellifluous night ribbets: Tout comprendre c'est tout pardonner!

    and still I do it!

    And no faster had I expressed such self doubt, such self hating, if you will, trying to do so in a self hatertaining way, but my noble twin brother rose from his own obsessions to call me not a hatertainer at all, but rather his own neologism:

    a lovemedian.

    Me? A Lovemedian? Why it would be such an honor to call myself such, but as we all know, I am the owner of a serious bubo, one whose nature the doctor--his eyebrow raised in harsh censure--on this very day, in confusion, perhaps, an diagnostic frustration, not wanting to rule anything out till the villain be named, this very same clinician used the word "venereal" as a possible descriptor of my Pinchas and his tendrils of nerve pain to the left buttock!

    Not saying it is, not saying it isn't; can't rule anything out yet, with the exception of syphilis and rocky mountain spotted fever (tests negative!)

    and so I told my brother, with my penchant for verbal attacks and blue subjects, that I am at best a hatertaining cumedian who must not be confused with his beatific kind: a true lovemedian.

    I feel the spit begin to rotate once more.

    A nicer Jim turns his face to the fire to roast like a snack-sized titmouse!

    In illness a new me is born for now.


    Alas, too late!

    Google has found some rappers who beat me to it.

  10. AWESOME! That is all

    by , October 23rd, 2009 at 09:57 PM (Mixing it up this year)
    Tonight the kids all did best times shedding lots of time while the old lady managed a best time in the 1000 Free. I could see my splits throughout the swim and knew I was out in 1:11 at the 100, 6:24 at the 500 and had plenty left to back half the race this time. Final time was 12:50.? a 6 second time drop. I will take a best time ANY TIME!

    Total yards in warm up, warm down and racing 2600 yards
  11. Weights plus easy swim

    by , October 23rd, 2009 at 08:36 PM (Elise's Fitness Fun)
    Hit the weight room this afternoon and followed it with an easy swim.

    Weight room:

    Bench press: warm-up- bar x 5
    2 sets of 75 x 15

    Lat pull-down: warm-up - 50 x 5
    90 x 5
    2 sets of 120 x 15

    Triceps pull-down: 2 sets of 30 x 15

    Alt. hammer curls - 2 sets of 15 x 10

    Core: 1 set of 100 bicycles
    1 set of 50 good morning darlings
    2 sets of 25 crunches

    One mile easy run at 10 minute mile pace - threw in a couple of 30 second surges


    400 Reverse I.M. - 100 easy free, 100 breast kick, 100 double-arm back, 100 one-arm fly

    4 x 50 free with buoy only on 1:00

    500 free drill with fins - first 100 - kick on side, second 100 alternate 3 strokes with 12 kicks on side, third 100 alternate 3 strokes with 6 kicks on side, fourth 100 alternate 3 strokes with 3 kicks, fifth 100 is regular free.

    4 x 100 - 25 underwater breast, 75 easy - 30 seconds rest between each 100

    400 easy kick with fins - alternated 100 free kick with 100 back kick

    1900 yards

    Updated October 23rd, 2009 at 10:49 PM by elise526

  12. Friday, Oct. 23

    by , October 23rd, 2009 at 07:58 PM (The FAF AFAP Digest)
    RC Work:

    Felt I had been shirking my RC work somewhat again, so I got a session in. My left lat/trap/terres are just a tad twingey.

    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    scapular stretches, 2 x 5
    3 point arm extensions, 3 x 2 x 15, each way
    scapular wall slides, 2 x 25

    20 minutes of stretching --- woohoo!


    I went to the hot gym pool b/c I wanted to sit in the steam room. Alas, it wasn't working.

    Warm up:

    800 variety swim, kick, drill

    Stroke Work:

    10 x 25 UW 4 point shooters (2 kicks on belly, right side, back, left side, etc.)

    To amuse myself, I tried to stay exactly on the lane line as I twirled around. I like this drill, and hadn't done it in awhile.

    10 x 25
    odds = easy speed fly
    evens = easy DAB

    50 EZ

    2 x (37.5 AFAP free w/fins, no breath + 112.5 cruise)

    I tried these to see if I could fairly comfortably go 1 & 1/2 lengths with no breath. It was fairly easy. Of course, I was wearing fins. But then the pool was shallow SCM as well. I guess I'm inclined to try taking a breath in the 50 free halfway through the second length at the meet. Unless I forget, always possible. lol

    No warm down: sat in hot tub for 15 minutes or so

    Total: 1550 meters



    I feel fairly good and semi-rested. I took a morning nap today after getting the kids off to school and can sleep in tomorrow since soccer is a PM event. Yipee! My body is reverting to teenager ways in my old age. I used to never be able to sleep in, but now I love it.

    My neck feels better. I used an alternating ice & wet heat treatment last night and that helped. I will repeat tonight.

    Unlike Speedo, I don't really have specific goal times for this meet. I would just like to swim fast and have error-free races. And, since this could be my last SCY tech suit clad meet, I'd like to post some solid times. If I can go around my seed times or a bit faster, I'd be pleased. Last year at this meet, I swam 100 fly (1:04), 50 fly (27.5) and 50 free (25.5). I remember being somewhat surprised by the 50 times last year, but then it was also my first yards meet in a B70.
  13. Day whatever...

    Trying to shake whatever this bug is I picked up. No swimming since Monday...
  14. Sarasota Y Sharks Masters 5:30 Workout -10/26/09 -SCY

    by , October 23rd, 2009 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are three weeks out from our SCM meet. We'll do a three week taper starting today.


    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50

    2 X 100 kick 2:15
    4 X 50 kick 1:10
    8 X 25 kick*fast, no board* :40

    1 X 200 free 3:30
    1 X 100 2:00
    4 X 50 1:15
    Swim the set three times breaking between rounds.
    200 is a moderate to slow swim.
    100 is fast!
    Descend the 50's 1-4 with #4 @100%
    100 and 50's are choice. IM'ers should swim a round of fly, back and breast.

    1 X 100 easy 2:00
    4 X 25 fast :45
    Swim it 3 times through with a break between rounds.
    Choice. Again, IM'ers do a round of fly, back and breast.

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00


    Updated October 27th, 2009 at 07:23 PM by SharksMasters

    Swim Workouts
  15. Pool is still too warm

    by , October 23rd, 2009 at 12:33 PM (A comfort swimmer's guide to easy swimming)

    It's hard to get a good swim in when the water is as warm as it is.

    SCY with Carrie

    300 swim free
    300 kick choice
    300 pull no free

    all free:
    swim 4 x 75 on 1:15 descend to fast
    (went 1:02->56)
    swim 150 free on 2:40 at 70-75%

    swim 4 x 75 free on 1:15 build
    (all around 1:00)
    swim 150 free on 2:40 @70-75%

    swim 4 x 75 free on 1:15 at 80-85%
    (again around 1:00)
    swim 150 easy free

    take 1 minute rest

    swim 8 x 50 free on :50 at the best pace you can hold
    (started at 36 the rest were 37-38)

    swim down 300 easy choice

    Total: 2950 yards
  16. FAST Fri OCT 23rd, 2009 went 49 in 100 FR

    by , October 23rd, 2009 at 10:48 AM (Ande's Swimming Blog)
    Fri OCT 23rd, 2009

    right middle finger felt fine

    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    41 Days till Long Beach

    FOUR OR MORE SDKs off every wall even in warm up, even on easy stuff


    SCY no blocks
    5:30 - 7:00
    whitney coached
    UT Swim Center diving well
    Swam with ned & mike
    beside todd, tyler, larry & marcio

    WORE B70

    warm up
    200 fr
    200 fr
    200 k
    200 fr
    did easy 50's


    50 fr fast for time
    went 23

    100 easy

    20 x 50 fr fast on 1:15
    dove them all
    did 4 SDKs off each wall
    held 25's & 26's

    100 easy

    5 minutes rest

    100 FR FAST for time
    25 2 beat kick
    75 6 beat kick
    4 SDKs off start, 1st turn, & 2nd turn,
    3 SDKs off 3rd turn
    went 49
    kinda surprised me didn't think I went a 49
    swam beside todd, i thought he'd do br or IM but he swam free

    easy 100

    Updated October 23rd, 2009 at 11:14 AM by ande

    Swim Workouts
  17. Meet tonight

    by , October 23rd, 2009 at 08:45 AM (Mixing it up this year)
    This morning was just a warmup, get the shoulder loose, feeling ok but not much strength right now.

    10x100@1:45 Free EASY!
    1000 kick w/fins easy alt 100 free/100 fly
    6x50@1:00 free descend to 1000 race pace went 43,42,41,40,39,38
    200 Free warm down

    Total 2300 yards

    4:00 event one is complete "The donning of the Suit!" event 2 the 1000 Free is obviously much later.

    Updated October 23rd, 2009 at 03:57 PM by Donna

  18. Splash & Dash Surprise

    by , October 22nd, 2009 at 11:24 PM (aztimm's training blog)
    Well for those of you who were on the edge of your seats waiting to see what my surprise today was (and someone did try to get it out of me via email), you'll find out soon. But first, today's swim workout...

    Made it to swim with the team, ASU Rec Center, 6am, SCY
    --around 600 warm-up choice
    moved over to do freestyle stroke technique
    1 x 200, no interval (I did a 250)
    around 6 x 50 @ 1:10, working on holding core together
    6 x 50 @ 1:10, fingertip drag
    2 x 50 @ 1:10, combo of those
    4 x 50 @ 1:15, 'bow' drill (hold just before entering water), down 1 arm, back the other
    4 x 50 @ 1:15, bow drill, both arms together
    4 x 100 @ 1:40, putting it all together
    200 warm-down

    wow, didn't realize it was that much. the real workout (non technique) did lots of kicking, including kicking on back while holding hands straight out of water.

    So my big secret--I did the Splash & Dash tonight @ Tempe Town Lake. 1000m swim, 5k run
    --air temp was around 85F, about as perfect as you can get. water was around 73F, a bit brisk at first
    --after my ankle regressed earlier this week, I was about to put my Garmin forerunner up on Craig's list. thankfully I didn't. the guy I ran with over the summer told me about this race yesterday, that he was going to register, and he'd do it for me too if I wanted (save $10)...after thinking about it (mostly that if anything were to happen, there would be tons of people around to help), I told him to go ahead
    --I got there around 4:30, for a 5:30 start. The guy I ran with got there almost exactly the same time. We walked over to the transition area. He asked if I wanted to run the course with him...I did. Felt odd running outside at first, and I was extremely observant (and cautious), especially when I saw some sand on the path. I did 1 lap of the course (he continued on), very very slow/smooth.

    They did a great job of staging, and announcing the course ahead of time. There was another option for a 500m swim (started 3 min after the 1000), but what's the fun in that?
    --SWIM: got in the water maybe 5 min early. most people did a great job of staging themselves. When we started, sure I did pass some people, but not many people passed me. I continued to pass people for about the first 2-300m (maybe I should have been closer to the front). I wore just the same suit I wore this morning, minus the drag suit. I brought a wetsuit and a jammer (have no idea where it came from), but the jammer was several sizes too big, and I really can't stand the way it ends on the legs, and had never worn the wetsuit, so didn't want to start today. The swim was a triangular course (500m), twice through. I was pretty conservative, but steady. My left calf did start to cramp, but I was able to shake it out. I think the cool water helped my ankle, especially in preparation for the run. On the 2nd lap, I think I went a bit off course, didn't see anyone for a while, then suddenly going into the ramp several people came out of nowhere.
    When I finished, a guy told someone else 17 min. Not as fast as I'd hope, but not bad.

    --Transition: I had everything all laid out, and really don't think I took more than 2 min, if that long. Threw on shorts (my favorite running shorts, which I hadn't worn since my injury), socks, shoes, and was off.

    --RUN: I definitely was extremely conservative on this, especially the first lap. At one point, I passed a rowing group loading up their boats, and saw their coach who I know (he swims with us), and yelled Hey. Just as I was coming in for the end of lap 1, the guy I ran with came and passed me...for his lap 2 (he ended up running the race). Just after I started lap 2, I saw his girlfriend, and yelled her on. At that point I realized I should pick things up. Once I got to the final turn around, I picked things up a little more...a nice cruising speed. Then once I could see the lights at the finish, I went into a sprint.
    Final finish times are posted HERE. Not as good as what I first thought, but 36:21 is still respectable, 32nd place overall (strangely #5 in my age group).

    Overall, I'm happy I got out of my shell and did something. As I told a few people (some of the few I shared this with), it was either gutsy or stupid, probably both, but I needed it.

    I snapped this picture just before we started.

    One thing I love about races like this is that they are in the evening, after work. I live out in the 'burbs, come into town to work during the week, and really hate coming into town on weekends. And they're short and quick, I was on my way home by 6:30. I really wish swim meets would do the distance events on Fridays again, and not charge you for the whole meet if you're just swimming those events.

    OH, and some more good news. At the last Splash & Dash back in May, I won a follow-up prize, $20 gift cert for the local tri shop. I was shocked when I heard them call my name today, and I got a 1-hour massage cert. The guy/gal I was with seemed a bit pissed...they do almost all these races and never get anything.

    So far, planning to swim with the team in the morning (Fast Friday), then gym after work (mostly weights), but I'm reserving the right to change. And I'm really hoping to get out for a run on Sunday...I just found my Garmin, and it is charging, so I don't have that excuse anymore.

    Updated October 23rd, 2009 at 12:40 AM by aztimm

    Swim Workouts , Running
  19. Savant Idiot

    by , October 22nd, 2009 at 10:38 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I played tennis again tonight, possibly a mistake, but it was in the 70s, and a balmy southern breeze under conditions of squinting could just possibly be mistaken for a summer wind, so I played.

    Terribly. Mistake after error-riddled mishitting -- that word doesn't look right, perhaps it needs a hyphen: mis-hitting.

    At one point I wondered if it is possible that I might just be one of those very rare individuals known as a savant idiot.

    The more common idiot savant is, of course, a person tremendously gifted in one very specific skill: some weird math ability, for instance, or musical genius, or the ability to sculpt exact replicas of X or Y--but other than this one specific spot of genius, is sort of thick in all other avenues in life.

    Could I be, I wondered, after flubbing yet another easy backhand into the net, or "lobbing" a wounded duck of a Penn 3 into the oversized sweet spot of my adversary's smashing Babelot--could I, might I, is it possible, even remotely, that the one known as Jimby might be a savant idiot:

    A genius in every aspect of life except one, that being tennis, and in this area, I am profoundly retarded?

    I was musing on my possible savant idiocy diagnosis when other areas of profound retardation began emerging: for example, not knowing how to stop talking about my lesion in polite company. This is probably a case of social retardation, but nuances aside, it did make me realize that tennis is not my only area of disabling dunderheadedness.

    In fact, there appear to be many, not the least of which is the ability to remember the others.

    So, I probably am not a Savant Idiot after all, at least in the true sense.


    Our local paper wrote me up in an article today, which I found out by accident. The writer had emailed me some questions, which I filled out, and I thought she said she would call for a followup interview, but she didn't. Then when I was picking up a submarine sandwich for dinner tonight, the submarine sandwich vendor said, "You are Thornton, aren't you? I was reading about you in the Sewickley Herald."

    You too can read about me in the Sewickley Herald. Interestingly, this is only Part 1. I may have mentioned during the email "interview" that I had developed a lesion following my return from Idaho.

    I wonder if Part 2., which is scheduled to run next week, will focus on this aspect of my life.

    Here is the link:

    Interestingly, three weeks earlier, the Sewickley Herald ran a different story on the Bed & Breakfast my wife and I (well, almost entirely my wife) restored. If you are ever likely to be in these here parts and want a nice place to stay that doesn't smell like a chain motel, you might want to check this out, too:


    One thing you don't need to worry about is contracting my lesion.

    It really does not seem to be getting better, nor worse.

    I made an appointment for tomorrow. It may be time to remove my groin. Drastic, maybe even draconian. But sometimes you have to kill the patient to save him.

    Little Jimby, it was nice being your traveling companion thru life, but it's time we parted ways.

    The entire retrospective horrorshow for your continuing dietary efficacy:





  20. Day 1 Fall Break

    by , October 22nd, 2009 at 09:25 PM (Swimming, Life, and Other Stuff!)
    I slept in till 9:00 a.m. That was sweet!
    I opted to swim solo early so I could" hang out" with oldest daughter tonight. I had the whole pool to myself; I felt like the Aqua Queen! Here's the workout:

    *500 Free Warm-up Swim
    *200 Dolphin Kick on Back with fins
    *4 X 25 Fly--Sprint as fast as possible no fins on :45 interval (18-20-21-19)
    *4 X 25 Fly--Sprint with Fins on :30 interval
    *100 Dolphin Kick on Back (no fins ugh, I gave up the 200 and only did 100...sissy)
    *4 X 25 Fly----Sprint on :45 interval
    *2 X (200 Free--2 X 100 Free--4 X 50--8 X 25)
    (200's 3:30 interval/100's 1:50 interval/50's 1:00 interval/25's :30 interval)
    *200 IM Moderate rest swim
    *4 X 50 Backstroke on 1;00 interval.
    done and out 3,100 SCY

    Lindsay and I ate at this new quaint little eatery named Petite Chou. We had some delicious Croque Monsieur and frites along with a nice glass of French chard. I brought a moist, fudgey brownie home too. I keep running downstairs and breaking pieces off. It will be gone all too soon. So much for a diet.