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  1. another week

    by , November 14th, 2016 at 11:23 AM (The FAF AFAP Digest)
    I swam about 2500 on Sunday Nov 6 and then didn't get in the water again until this weekend, where I did 2300 both Sat and Sun with a lot of kicking with my arms at the side. I did 4-5 miles on the treadmill on the other days. It's been almost a month now. I feel like I've rested the area. I haven't swum much. I've been going to PT. But the arm still swells and turns red when I exercise. My PT thinks it's a thoracic outlet issue as well. My scalenes are very tight and possibly hypertrophied and may have pulled up my first rib, which is more prominent on the right side. I am a tad worried that there is some redness in my left bicep area when I swim (no swelling tho).

    I've been frustrated trying to get appointments. But with the help of a connection, I have an appt at Johns Hopkins on Thursday with Dr. Ying Wei Lum. He's an expert in the field of venous thoracic outlet syndrome (there aren't many, it's very rare). Via email, he opined that my symptoms sound like McCleery Syndrome where you have intermittent compression of the subclavian vein. I hope he can give me a diagnosis and treatment plan. Being in limbo has been very frustrating. What's scary is that I wouldn't even have had a clue that it could be a thoracic outlet issue but for my sister having the same problem many years ago ...

    Also cross that my hotel reservation for NE Champs was non-refundable. I had no idea when I made the reservation. Between that and my plane flight, that's a very expensive meet to not swim in ...

    Updated November 14th, 2016 at 12:38 PM by The Fortress

    Swim Workouts , Running
  2. last week

    by , November 6th, 2016 at 12:35 PM (The FAF AFAP Digest)
    I took a couple days off after the Sprint Classic. Since then, I've been on the treadmill for 3-5 miles a day. I swam at Sewy on Friday night and did around 2500. My arm and shoulder area swelled up afterward, as it seems to with any exercise at all.

    I was worried it might be Lymphedema. So I went to the expert in the area. She doesn't think it is lymphedema, which is good. I saw her on Wed and Fri. On Friday, they were thinking that it might a version of Thoracic Outlet Syndrome. I have been negative for the neurological physical tests. But she thinks it might be soft tissue related, which would be fixable. I am worried that it is venous TOS and that the scans to date didn't pick it up. My sister had venous TOS, a very rare condition. I've told that to three drs and no one has ordered an MRI (which was how my sister was diagnosed). I am going to start calling cardio-thoracic drs tomorrow to try to get an appointment.

    In any event, if it is TOS, it's a very bad thing for my swimming. I am on the DL right now and will likely have to cancel my December focus meet. I haven't swum much for 19 days, so am very out of shape at this point anyway. Kicking in a streamline position isn't any better than swimming; everything is still overhead and compressed. I am going to go swim to Bethel Park for a bit today just to keep a little feel for the water. But I am just not jazzed up about kicking with my arms at my side. I have injury fatigue at this point after a year full of different kinds of injuries. I'm doing a lot of stretching in case it is soft tissue related. But I am so hyper mobile that it's difficult to stretch the areas I'm supposed to stretch.

    Updated November 6th, 2016 at 01:41 PM by The Fortress

    Swim Workouts , Running
  3. Wed-Thur, July 15-16

    by , July 16th, 2015 at 05:43 PM (The FAF AFAP Digest)

    Went to heated power yoga for 75 minutes and did a 3 mile jog. Yoga was a bit of a struggle. I'm used to much colder weather now.

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    3 x w/fins
    4 x 25 shooters @ :45
    1 x 50 EZ @ 1:00

    Main sets:

    3 x
    4 x 25 burst SDK + cruise @ 1:00
    1 x 50 EZ @ 1:00
    extra 50 EZ at end of set

    Then I modified (to make much easier) a set that I gave my team last night:

    4 x 25 smooth fly w/fins @ :30
    :30 rest
    4 x 50 dolphin kick, descend to 200 pace @ 1:10
    1 x 50 EZ @ 1:30
    4 x 25 smooth back
    :30 rest
    4 x 50 back kick, descend 1-4 to 200 pace @ 1:10
    1 x 50 EZ @ 1:30
    4 x 25 breast @ :35
    :30 rest
    4 x 50 dolphin kick on back, descend 1-4 @ 1:10 (didn't feel like doing breast kick)
    1 x 50 EZ @ 1:30
    4 x 25 smooth free
    :30 rest
    4 x 50 flutter kick @ 1:10, descend 1-4 to 200 pace
    1 x 100 EZ

    5 x 50 smooth free w/paddles @ 1:00
    50 EZ

    Total: 3300


    Yikes, I am really suffering from jet lag. I have little trouble flying east, but really struggle flying west. I know that is the opposite of most people, but so it is. Between jet lag and being very out of shape, even my easy workout was a bit of a challenge. I've heard/read that as you get older, it takes longer to get back in shape after a layoff. So I am prepared to be patient. I wasn't exactly lazy on vacation though. According to my iPhone app, I was walking between 7-14 miles per day. I actually lost a few pounds, which typically happens when I stop my regular training. Now I need to get back to the gym!

    Updated July 17th, 2015 at 11:35 AM by The Fortress

    Swim Workouts , Running , Yoga
  4. Wed-Thurs., June 24-25

    by , June 25th, 2015 at 08:27 PM (The FAF AFAP Digest)


    Went for a 4 mile jog


    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    50 EZ
    3 x (50 @ 100 pace @ 1:00 + 50 EZ @ 1:30)
    -- didn't feel like I had a lick of speed (probably because this is my 11th day in a row of working out), so shifted to an aerobic set
    -- since I hadn't done one of these in years, I could feel it
    16 x 100 w/fins & paddles
    8 @ 1:40, 8 @ 1:45
    odds = free w/paddles (hold 1:13 ish)
    evens = kick, negative split
    100 EZ

    Total: 2750 m

    Heated Power Yoga, 75 Min

    It was pretty toasty again, but not as bad as last time. I have to say that the never ending pigeon poses bore me. I've started adding in bikram's wind removing pose and fixed firm pose while doing this. Haven't been yelled at so far ...


    I'm almost all packed! And the weather forecast is looking a little better, though it's still almost 20 degrees cooler than the last time I landed in Copenhagen this same time a few years ago. Our flight leaves tomorrow at 3:30 pm, so I have time to get to adult swim at Lebo for an hour. IF it's not pouring. The last two weeks have been very wet.
    Swim Workouts , Running , Yoga
  5. Sat-Mon, June 20-22

    by , June 22nd, 2015 at 02:42 PM (The FAF AFAP Digest)

    Did a 5 mile walk-job on the treadmill watching OITNB.


    Swim/LCM/Solo @ Lebo

    2600 m, can't remember what I did anymore.

    Heated Vinyasa Flow, 75 minutes


    Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast kick + 25 EZ)
    50 EZ

    Main sets:

    24 x 50
    odds = @ 100 pace various @ 1:00
    evens = EZ @ 1:15-2:00, depending on traffic

    -- had to switch to SCY ....

    250 EZ
    20 x 25 kick w/fins @ :30
    -- 4 fast, 1 EZ
    100 EZ
    5 x 50 back w/paddles @1:00
    100 EZ

    Total: 2150 LCM/1200 SCY


    I was pretty happy with today's swim. My 100 pace 50s were all very solid, and 12 of them is a bunch for me. I went to adult swim from 11-12. I was a little bummed that we didn't get in until 11:10 bc of kiddie lessons. I hope that doesn't happen every day. I am planning on going to Lebo a fair amount this summer to take a break from all the driving.
    Swim Workouts , Running , Yoga
  6. Wed-Thur, June 10-11

    by , June 12th, 2015 at 09:40 AM (The FAF AFAP Digest)

    I had a root canal yesterday. The timing of it precluded me from getting in a swim. So I did a 5+ mile walk/jog.


    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 50 free, descend 1-4 to 100 pace
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 2:30-3:00
    150 EZ

    10 x 25 fly w/fins @ 100 pace @ :45
    -- I had thought about doing 20, but after doing almost no fly for a month, I didn't have the fly arms for it.
    150 EZ

    12 x 50
    odds = @ 100 pace @ 1:00
    evens = EZ @ 1:30
    150 EZ

    8 x 50 @ 1:00
    odds = back
    evens = back kick
    150 EZ

    Total: 3400

    Vinyasa yoga, 60 min

    This was one of the easier classes I've been to. I went at 7:30 pm and it was absolutely mobbed. They didn't have the heat on and that made a huge difference.


    I'm leaving in a couple hours to fly to Dartmouth for my son's graduation. I can hardly believe he's been there for four years ... I'm going to be dry for three days. The pool isn't open at a time that I can go when I'm there, very limited hours during the summer. I may be able to hit the gym.
    Swim Workouts , Running , Yoga
  7. Sat-Sun, May 2-3

    by , May 3rd, 2015 at 09:15 PM (The FAF AFAP Digest)


    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    5 x 50 smooth free w/paddles
    50 EZ

    Main Sets:

    16 x 50 @ 1:00
    -- Note: I am just referring to 50s as a 50, not 47.2 yards. I'll whack some yardage off when I flog it. Way too hard to figure out what my sets actually were in a 23.6 yard long pool ...
    odds = 100 pace
    evens = EZ
    100 EZ

    3 x (10 x 25 @ w/fins 100 pace) + 100 EZ
    -- dolphin kick, flutter kick, breast

    4 x 25 @ 100 pace
    -- I was going to do another set, but one of my swimmers showed up, so I stopped to chat.
    50 EZ

    8 x 25 w/chute, paddles & fins @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3450

    Then, I went home and did a 3 mile walk jog on the treadmill.




    rehab ex
    deadlifts, 65 x 4 x 8
    seated row, 70 x 4 x 12
    tricep press, 70 x 4 x 12
    bulgarians in a streamline, 2 x 10 each leg
    eccentric fall backs, 50 x 3 x 12
    straight arm dips, 80 x 3 x 25
    hib adductors, 100 x 43 x 8
    power wheel roll outs, 2 x 15
    planks, 5 x :30

    Vinyasa Flow, 75 minutes

    Thankfully, this session didn't have an interminable amount of lunges. Today's nugget: something about chakras and the belly being the source of self esteem. Huh.


    Today, I managed to get two workouts in sandwiched around Lil Fort's soccer game. It was pretty exciting -- she scored the only goal and game winning goal with about :20 left in the game. I'm not sure weights and yoga are the best combo; swimming and yoga might be better. I feel pretty beat from all the drylands.
  8. Tues-Wed, April 28-29

    by , April 29th, 2015 at 03:59 PM (The FAF AFAP Digest)

    Went for a 6.5 mile jog/walk. Just didn't feel like spending a huge amount of time in the car driving to a pool.

    Wednesday @ LA Fitness


    rehab ex
    straight arm dips, 75 x 3 x 25
    straight bar pulldown with squat, 70 x 3 x 15
    skull crusher straight leg raise combo, 30 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    glute isolator, 50 x 3 x 6 each leg
    rear delt flys, 65 x 3 x 12
    landmine rainbows, 45 x 2 x 20
    explosive leg extensions, 105 x 3 x 15
    eccentric fallback w/overhead cable, 40 x 3 x 12
    -- I saw this one on swimming world, supposed to be good for dolphin kick. But it's somewhat difficult.


    I only had about 45 minutes before the pool closed, so just did the following. My upper body was pretty sore from the drylands, so I didn't do any sprint swimming.

    800 various
    20 x 50 w/fins @ 1:00
    odds = flutter kick @ 100 pace (26-27)
    evens = EZ
    200 EZ

    Total: 2000


    With Pitt closed, I haven't been doing as much swimming. I may drive to Sewy tomorrow, or I may just go to yoga.
  9. Dec. 31-Jan 2

    by , January 2nd, 2015 at 05:02 PM (The FAF AFAP Digest)

    December 31:

    Was at the gym for an hour. Stretched for 15 minutes afterward.

    January 1: Swim/SCY@ Sewy

    Warm up:

    1000 various

    Main Sets:

    Jim and Bill and John were doing 10 x 200. I did:

    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    8 x 25 fly w/fins @ 100 pace @ :45
    50 EZ

    8 x 25 breast @ 100 pace @ ;45
    50 EZ

    5 x (25 AFAP kick + 50 EZ) @ 1:20
    75 EZ

    Then, while they did 5 x 100 free @ 1:30, I did w/fins:
    5 x 50 @ 1:30
    1 = fly @ 100 pace
    2 = dolphin kick @ 100
    3 = EZ
    4 = fly @ 100 pace
    5 = flutter kick @ 100 pace

    They did 5 x 100 free @ 1:40. I did backstroke kick w/fins and went
    1-3 = EZ to recover from last set, 4 = fast (53), 5 = EZ

    They did 5 x 100 free @ 1:50. I did 2 EZ, and 3 with the first 25 @ 100 pace
    100 EZ

    Total: 3500

    Jan 2: Decided to stay at home so I wouldn't be gone for so long, since my mother and Fort Son (and his GF) are still here.

    I did about 20 minutes with DBs, the power wheel and the kettle ball. Did a 3 mile jog on the treadmills and stretched/yoga for 15 minutes


    Hope everyone has had a great holiday season!
  10. Tuesday, Nov. 18

    by , November 18th, 2014 at 06:09 PM (The FAF AFAP Digest)
    3 mile jog on treadmill
    drylands at home with TRX, DBs and power wheel


    I really should have driven to Pitt to swim today ... But I'm having one of those bouts of detesting my double drive back and forth to Pitt twice a day. Typically, with tunnel traffic and delays on the parkway, I'm in the car 2 1/2 hours just for that. Usually more with hauling Lil Fort around. It really wears on me, and makes me question swimming here in Pitt. I would be blissfully happy if there were a decent pool nearby, but that is not to be. Sometimes I have a hard time reconciling myself to the situation ...
  11. Bad News, Friday, Sept 5

    by , September 6th, 2014 at 12:13 PM (The FAF AFAP Digest)
    Received not the greatest news at the doctor's today. I not only have tendonitis (which I knew), but also a rotator cuff tear and extreme degradation of the bicep tendon. It's a partial tear of the subscapularis, which is a rare rotator cuff tear (usually it's the infraspinatus or the supraspinatus). I have an appt on Tuesday with a surgeon/PRP expert, Dr. Bradley. I am hopeful that it is not surgical bc it's only a partial tear. I also have the name of the Pittsburgh Pirates doctor who is a shoulder expert. So I may get a second opinion. It just doesn't seem bad enough to warrant surgery to me. We'll see ... I also seem to have strained my left quad muscle, so I am going to skip the gym this weekend and head to the pool.

    Discouraged by this news, I went on a 30 minute run instead of heading to the pool. Man, was it hot!

    Here's an interesting article questioning Rushall's stance on drylands:

    Updated September 6th, 2014 at 12:48 PM by The Fortress

  12. Tues, June 10

    by , June 10th, 2014 at 10:34 PM (The FAF AFAP Digest)
    Treadmill, jogged 4 miles


    I've been out of the water a couple days, and it looks like that dry spell will be extended to four days. Yesterday, we discovered that my daughter's passport expires on June 29 when we're supposed to be in Europe. Real imbeciles for not checking ... So the last two days have been consumed with gathering everything I needed for the emergency passport service. Not an easy task with Mr. Fort in Dallas. He had to overnight me some things. Tomorrow am, I've leaving for VA or a couple days to visit Teen Fort, who is coaching there this summer. But I'm booked solid and don't think I'll get a swim in before heading back. My aquatic fitness is not what I had hoped going into a vacation where I won't swim ... Oh well, plenty of time to get back in shape with no meet on the horizon.
  13. Thursday, Feb. 6

    by , February 6th, 2014 at 07:46 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap ex
    hi low wood chop on cable machine, 27.5 x 3 x 15 each side
    flutter kicks on bosu, 100
    good mornings, 75 x 3 x 8
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    deadlift, 65 x 1 x 6, 75 x 3 x 8
    kneeling crunch front and sides, 110 x 4 x 15
    explosive leg extensions, 90 x 3 x 12 (I never go full range of motion on these, just simulate my dolphin kick)

    Foam rolling/stretching, 20 min

    Treadmill, 50 min while watching The White Queen series. No encyclopedia necessary because I love medieval English history.


    Tomorrow is an off day and I am really looking forward to a massage!
  14. Jan. 25-27

    by , January 27th, 2014 at 04:53 PM (The FAF AFAP Digest)

    Saturday Drylands @ LA Fitness:

    RC/scap, 5 min
    core ex, 50 min
    HS hi row, 130 x 1 x 8,135 x 3 x 6
    extreme angle step ups w/bar, 30 x 3 x 10
    supine bench press w/25 lb DBs, 50 x 3 x 6
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    squat jumps w/bar, 45 x 1 x 8
    altitude drops, 8
    dead lift, 65 x 1 x 8, 70 x 2 x 8 -- I haven't done these since I tore my elbow lifting too much weight. I am hoping I can get the benefit of doing them without max weight
    good mornings, 761 x 1 x 8, 70 x 2 x 8
    cable twists w/yoga ball, 20 x 2 x 15 each side

    stretching/yoga, 20 min


    We got a ton of snow over the weekend and the roads were horrible on Sunday. Not even sure if the pool was open. I hopped on our new treadmill and did 5 miles, alternating walking and running every .5 mile. Then did 20 minutes of stretching and yoga.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    2 x (4 x 25 with 20 UW @ :30 + 50 EZ @ 1:30)
    50 EZ

    Main Sets:

    4 x 50 torque drill w/paddles
    50 EZ

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    at mid pool, 4 x 25 @ 1:00+
    :10 AFAP kick while sculling so you can't go anywhere, then blast off and sprint into wall maintaining same kick
    100 EZ

    3 x through w/fins:
    1 x 100 AFAP, broken (R1 @ :10 rest, R2 @ :15 rest, R3 @ :30 interval)
    200 EZ
    1 x 100 AFAP kick
    200 EZ

    R1: fly = 44, flutter kick w/board = 58
    R2: IM = 47 (not positive, clocks weren't synched), dolphin kick w/board = 58
    R3: breast = 52, dolphin kick w/board = 1:00
    -- my legs were just burning on the last 100

    Total: 3400


    Pretty beat after today's workout. Lots of lactic acid on the AFAP 100 kicks. Worse pain than the hour swim.
  15. Sunday, Oct. 7

    by , October 7th, 2012 at 06:18 PM (The FAF AFAP Digest)

    rehab ex, 15 min
    leg abductor, 120 x 4 x 8
    super pullover, 120 x 3 x 15
    lower back machine, 110 x 1 x 35, 120 x 2 x 15
    pec fly, 85 x 3 x 12
    standing power wheel roll outs, 2 x 10
    -- My intercostal muscles still are slightly sore from doing these last Wed. Aside from being a fantastic core exercise, this exercise must be good for freestyle.
    russian twists w/25 lb plate, 2 x 25
    knee tuck jumps, 10
    resisted track start jumps, 40 x 1 x 15
    altitude drops, 10

    Treadmill, 3 miles

    Stretching/Yoga/Foam Roller, 30 min


    No idea what prompted me to hop on the treadmill today, but this is dangerous behavior. I had to wrench myself off. Running is bad for swimming ... running is bad for swimming ... running is bad for swimming. It's amazing how, since I basically retired from running, my body has been completely transformed from skinny runner to buff swimmer. My skinny Lil Fort is taking up the mantel though, having done a 7 mile run with Mr. Fort this am. She also scored the winning soccer goal and swam 3 PRs at her swim meet this weekend. Sadly, though, swimming has been relegated to her third favorite sport, and this will be her last year in USA-S. I'm satisfied that all 3 of my kids are good swimmers though, and amply qualified to grow up and be triathletes who don't drown.

    Back to the pool tomorrow!
  16. Attempted Run, Friday, Dec. 16

    by , December 16th, 2011 at 05:31 PM (The FAF AFAP Digest)
    I was overcome by the urge to run this am. I don't think I've been on a trail run in 2+ years. I went out for my old 5 mile loop. At about mile 3, I twisted my ankle. It wasn't a bad sprain, but it is swollen. My floppy ankles apparently don't like trails. But I don't like treadmills; part of the joy of running is to be outside. Fortunately, Fort Son was home and I called him to come pick me up. I was going to hope on the bike, but ran out of time. I'm now out the door to S&T a HS meet. Cheers!
  17. Sat., Nov. 12

    by , November 12th, 2011 at 05:34 PM (The FAF AFAP Digest)
    Bike, 20 minutes


    RC exercises
    HS hi row, 195 x 1 x 5, 190 x 4 x 5
    deadlift, 155 x 1 x 5, 165 x 4 x 5
    explosive leg press, 270 x 5 x 10
    power clean & press singles, 75 x 5
    hip abductor, 120 x 3 x 10
    HS bicep curls, 40 x 5 x 5

    knee tuck jumps, 2 x 10
    standing broad jumps, 10
    squat jumps w/bar, 10
    bicycles, 2 x 50
    long arm crunches, 2 x 50

    Treadmill, 30 minutes

    3 miles @ 10:00 pace
    -- my first "run" in maybe 2 years ...

    Yoga/Stretching, 35 minutes


    Woke up this am still not feeling great and I was PISSED! Slightly less pissed after soccer game. Slightly less pissed and feeling better at the gym. Even less pissed since I don't have to make dinner.
  18. Tues & Wed, Aug 3-4

    by , August 4th, 2010 at 12:36 PM (The FAF AFAP Digest)

    Did my usual "1.7" mile pier to pier swim followed by a pier to pier run. The water was extremely choppy yesterday. The swim felt almost like a weight workout. After that, I decided to give OW swims a break for a bit. (Of course, this morning the ocean is relatively calm.) At one point, I saw one of the lifeguards dash into the water to get some kids away from a rip tide.

    Later in the day, went on a 3 mile walk with the 4 little kids to get ice cream and later attempted to surf with the 4 teenage girls in the house. Epic fail. Felt like a clod.


    Having resolved to skip an OW swim today, I ventured out for a pier to pier to pier run of 3.5129 miles. I wore my running shoes b/c it was not a super low tide. It was way too hot. If I had a brain in my head, I would've run barefoot and in my swimsuit so that I could have taken a dip half way through.

    I may go the Y later today, if I feel like it. Mr. Fort and I are going to a tri store later today as well. I'm hoping they have suits. I just killed one of my speedo endurance suits after 2+ years. The elastic just gave out. Mr. Fort has become a complete bike addict. Yesterday, he went 75 miles up to speeds of 28 mph, getting used to his new aero bars. Today, he was doing intervals.

    Off to make a smoothie ...

    Edit: Didn't make it to the Y; didn't feel like it. Did a short swim in the ocean instead. It was quite rough this afternoon. Tried swimming against the current for the heck of it. No thanks.

    Updated August 4th, 2010 at 05:55 PM by The Fortress

    Swim Workouts , Running
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  19. Pier to Pier, Sunday, Aug. 1

    by , August 1st, 2010 at 05:34 PM (The FAF AFAP Digest)
    Made it to the beach after a hectic day yesterday. It's rather cloudy today, but no matter -- the salt water, the sand, the ocean air ... aaaahhhh.

    I did my favorite ocean workout -- swimming from pier to pier and then running back on the beach. Pier to pier is 1.7 miles, and I definitely went more than that as the waves were choppy, the current was strong and, well, I can't swim straight. I used my gold metallic B70 OW goggles, which I love. I swam about 2/3 free and 1/3 breast. I like doing breast in the ocean because I can see where I'm going! To my dismay, Mr. Fort took my MF out of the car (which did only have a dead battery) when he was packing up, so I can't play with it in the ocean.

    And I'm done with SL swimming! Our Divisional Champs were yesterday. Mini Fort did surprisingly well. She's been on the Jazz Hands program (swim 1x a week and hit the gym 2-3x per week). She dropped 1.5 seconds off her 50 fly time. More anecdotal proof that actual swim workouts are not necessarily needed for 50 sprints.

    NYT Article on Amanda Beard:

    Was checking on the B2B website. It mentions that swim booties and neoprene caps are allowed. What on earth are "swim booties"?

    Updated August 1st, 2010 at 07:02 PM by The Fortress

    Swim Workouts , Running
  20. Masters PR Ends

    by , June 7th, 2010 at 03:52 PM (The FAF AFAP Digest)
    Run + Bike:

    The viral malaise, which still lingers, caused me to set a masters sloth PR for most consecutive days with no exercise. I would probably have pushed it sooner, but I decided to stick with my 2 weeks of prescribed recovery. It helped that I was ridiculously busy last weekend, attending among other things Speedo's 80s themed 40th birthday party! Definitely had some blog withdrawal!

    Because the temps fell below 90, I decided it was time for the "post meet run." This used to be a tradition, but I consulted my FB Run Logger and I see that I haven't run since Jan. 23. Egads! In any event, I muddled through my usual 5 mile loop with some walking during water breaks and on an up. Then I came home and hit the indoor bike for 30 minutes. I plan on venturing to the pool tomorrow for some pre-vacation swimming. Note: I am definitely in need of new running shoes, as my shoes have been battered by my gym workouts.

    Meet/OW Schedule:

    I was muddling over my tentative meet schedule for the next year or so. Coach Cheryl told me that Zones was going to be earlier this year, so I'm worried it will conflict with the Boston Marathon on April 18. If so, I will either need another taper meet or bag tapering for SCY. I will be FINA 50 next year, so meters is definitely more appealing at the moment. Of course, if our ED prevails in re-visiting tech suits for SCY (besides for the boys who want their short johns), I may have to reassess.

    Since I just took 2 weeks off and am taking 4 weeks of vacation this summer, I'm definitely de-emphasizing LCM meets this season and don't care much about my times. This is quite fine, as I'm been feeling a bit meeted out from short course and want to do things that are not purely sprint focused. (No, this does not mean I'll be swimming the 1000 free at Zones ... or even the 200.) Still wondering about the advisability of 2 OW swims, but I apparently need to do this to ensure marital bliss ... I will definitely be wearing a wetsuit, , as will basically everyone in these events. I've also heard that B70 is coming out with "something special" for OW.

    So far, I'm thinking:

    Aug. 21-22: LCM Zones at UMD

    Sept. 19: Savageman 1/2 Iron Triathlon (relay)

    Oct. 24: GMUP Sprint Classic (SCY)

    Nov. 13: Beach 2 Battlefield Ironman Triathlon (relay -- seriously that race better have one heck of a current ...)

    Early-mid Dec.: NE SCM Champs in Boston or CZ Champs if it's at Rutgers this year. Does anyone know yet?

    March: Albatross SCM Meet (not sure when this is yet)

    March or April: If I taper for SCY and depending on the actual dates, either NE SCY Champs or Colonies Zones. Not sure I can do both the Albatross meet and the NE meet though ... depends on dates. No back to back meets for me.

    July: Some LCM meet hopefully. May have to do a kid meet if there are no local meets.

    Aug: LCM Nats at Auburn.

    My taper focus will likely be Dec. 2009 for SCM and August 2010 for LCM, though I'll probably rest some for whatever meet I do in March-April.

    Any other good meet ideas?

    Updated June 7th, 2010 at 04:02 PM by The Fortress

    Running , Spinning
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