Endorphins Rock, Tuesday, June 23
by, June 23rd, 2009 at 11:23 PM (1610 Views)
So glad not to be resting anymore! I feel like someone pulled a switch in my CNS.
30 minutes of ART. Going to go more regularly the next month to keep the shoulders healthy and happy. ART doc agreed that I should not knock off RC exercises during taper. It can cause the humerus to move and lead to pain. He also mentioned that nutrition was more important the older you get. (Perhaps this is one reason why Dara is so committed to her amino acid regiment?)
Hopped on my indoor cycle and biked for about 50 minutes during my little one's swim practice.
10 minute stretch + RC
LCM Swim at GMU:
Went to my team practice tonight. Felt pretty good, despite the lack of aerobic work during taper.
6 x 50 kick @ 1:00
200 IM drill
16 x 100, done as
2 x through:
2 x (25 scull + 75 build free) @ 1:45
2 x 100 IM @ 1:45
2 x 100 free @ 1:30
2 x 100 kick @ 2:15
(I used the kicks mostly as recovery cuz I was racing Wally on the other 100s. Coach said I was over-reaching with my left arm in free. Really focused on kicking during free.)
4 x 50 fly @ 1:30
odds, 25 roll, 25 dolphin kick
evens, 25 roll, 25 fly
"roll" = 2 kicks on each side, then come up and 2 strokes of fly and repeat. I had trouble doing this drill, as I was nowhere near the surface after 8 kicks and didn't see the point in dolphin kicking close to the surface. So I did 16 kicks on the second odd "roll" and a 50 fly w/fins fast on the evens.
3 x (25 fast off the blocks + 25 EZ)
I used these to work on my backstroke starts. I took 15 kicks to get to the 15 meter mark.
Assigned: 600 pull
Did: 5 x 100 dolphin kick w/fins @ 1:45, making sure to stay out of the way of my lanemates
Total: 3550 meters
10 minutes hottub
There was an article recently in the NY Times discussing the performance enhancing nature of increased sleep. It analyzed a small study done on runners. It seems like a no brainer to me that more sleep helps you recover faster and train/race better. I'm hopeful the rest of the summer I'll have a bit more sleep, as I do not have to wake up early to get kids off to school. (I've also been off the hook lately on the 4:40 am practices thanks to mono.) Now, if I could only sleep better during the night, I'd be set. Lately, I've been having trouble falling back to sleep after waking at 3:30-4:00 am.
I discussed sleep with a teammate in the hottub tonight. He says he's been sleeping much better and has more energy during the day since banishing caffeine and alcohol from his diet. (This was difficult for him, as he's a foodie and wine connoiseur.) He believes that caffeine and alcohol interfere with melatonin and vitamin absorption. I only have coffee in morning, and typically have no other caffeine during the day except perhaps green tea, but I can't imagine giving up the morning java ...
Breakfast: blueberries, plum
Lunch: Salad with: romaine, steak, tomatoes, sprouts, avocado, peppers, flax seeds, pomegranate seeds
Snack: cherries + G2
Dinner: chickpea & lentil soup, banana
Snack: Luna energy chews on way to practice
Snack: balance bar & G2 (in car), slice of pizza