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Goals, Periodization, Lessons Learned

  1. 2020 Swimming Year in Review

    by , January 3rd, 2021 at 05:50 PM (aztimm's training blog)
    Haven't posted in months. I've been swimming, but mostly longer sets, more geared for open water swimming.

    I used to do a wrap-up for swimming, so here goes:

    Pools/open water I swam at in 2020 (roughly in order from Jan 1 onward):

    * 24 Hour Fitness: Round Rock, Texas
    * Sendero Springs Pool: Round Rock, Texas
    * Barton Springs Pool: Austin, Texas
    * Oryx Airport Hotel Swimming Pool, Doha Qatar
    * Brunswick Baths: Melbourne, VIC Australia
    * Williamstown Beach: Melbourne, VIC Australia
    * Portsea Beach: Portsea, VIC Australia (2500 & 1500m o/w swim events)
    * Centenary Aquatic Center: Brisbane, QLD Australia
    * The Valley Pool: Brisbane, QLD Australia
    * Port Willunga Beach: Port Willunga, SA Australia
    * Olympic Aquatics Centre, London UK
    * Deep Eddy Pool, Austin, TX
    * Emma Long Park/Lake Austin: Austin, TX
    * Creek Side Pool: Round Rock, TX
    * Low Water Crossing/Fritz Hughes Park/Lake Austin: Austin, TX
    * Scenic & Matthews Park/Lake Austin: Austin, TX
    * Highlands at Mayfield Ranch Community Pool: Round Rock, TX
    * Abiquiu Lake: Abiquiu, NM
    * Lake Nighthorse: Durango, CO
    * Bear Lake: Garden City, UT (the Bear Lake Monster swim event, 10k)
    * Rifle Gap Reservoir: Rifle, CO
    * Deer Creek Reservoir: Wallsburg, UT (the Deer Creek 10k swim event)
    * Strawberry Reservoir: Heber City, UT
    * Great Salt Lake: Magna, UT
    * Tennessee River: Chattanooga, TN

    All of the swims are in the USA, unless noted otherwise (I traveled to Australia and London in January).

    Despite limited swimming in March (I swam 17 days in March, my last on 3/18) and April (I got back in Lake Austin at Emma Long Park on 4/6 and swam 10 times/32 miles in April) the year ended up being by far my highest volume year ever. I've been keeping track since 2011, and I certainly don't think I swam this much prior to that:

    My 24 Hour Fitness gym has closed permanently; they have re-opened some other locations in town, but I just didn't feel comfortable going they are much further. I bought a 2 year pass from Costco, and they gave me a refund for half of it (I had used more than that).

    My local pool, Sendero Springs, re-opened on May 18. Initially they had some very generous hours, but unfortunately that didn't last. I really can't complain though, as I pay $60/year for my pool pass, and the hours are good enough that I can work with them.

    Austin pools briefly re-opened in early June. I swam at Barton Springs once; you had to reserve a session (the sessions were 90 minutes), they cleared the pool between sessions, etc. I did it once, it was ok, but then I decided the lakes were better.

    I've lived in metro Austin for 5 years now, and before this year I had only swum in local lakes for organized swim events. When the pools were closed a friend told me that he was swimming in Lake Austin at Emma Long park. I looked it up... The water temp was a bit brisk when I first swam (low/mid 60s), but it was either that or no swimming. I adjusted, and actually liked swimming there. Until late May, when the lake got too busy with boats, jet skis, and other stuff. So I moved upriver to Low Water Crossing. This is just beneath the Mansfield Dam, that forms Lake Travis. The water comes from deep down in Travis, so it is very cold...some readings we had were 58-64F. Since I had signed up for the Bear Lake swim, the cool water swimming worked perfectly.

    I swam 2 more organized swims, in July and August, both in Utah. The Bear Lake Monster (10k) swim was simply amazing, but tough. The water was so clear, and very blue. It was my slowest 10k swim yet, as there is considerable chop (tons of boat traffic, and it is a big lake), but I really enjoyed it. Deer Creek is another good swim; the lake conditions are pretty good. Most of this swim takes place in a cove without boat traffic. I'd highly recommend both of these swims.

    Overall, as far as swimming in 2020, I can't complain at all. I made the most of it.

    Here is a list of events I'm thinking of for 2021:

    * the SC_R legs of the SCAR Lake Swims in Arizona
    * The USMS open water championship (both days) in Boerne, TX
    * Great Salt Lake 10k
    * Bear Lake Monster swim 10k
    * Deer Creek reservoir 10 mile (with this I'd complete the Utah, "triple crown")
    * Swim the Suck, 10 miles on the Tennessee river near Chattanooga
    * at least some (or maybe all) of the Highland Lakes Challenge, here near Austin, TX

    It is a bit aggressive, with something every month from April to October, except September. We'll see what events actually happen, and what happens with my body through the year, and go from there.

    Not sure what the local meet schedule will look like. If there's a local LCM meet at the Austin Swim Club again (and I feel safe doing it), I'll do that one, usually in June. Our zone usually has a meet in late July/early August, and again, I'll probably do that if I can work it in with everything else.

    Here's a collage of some swimming memories from 2020:

    Updated January 5th, 2021 at 09:36 PM by aztimm

    Masters Swim Meets / Events , Planning
  2. 2019: Year in Review

    by , December 31st, 2019 at 03:57 PM (aztimm's training blog)
    Although I hadn't been blogging nearly as much, 2019 was probably my biggest swimming year ever!

    Here is the list of pools that I've swum in:
    1. Highlands @ Mayfiled Ranch Community Pool, Round Rock, TX
    2. Sendero Springs Community Pool, Brushy Creek TX
    3. Georgetown (TX) City Pool (indoor), Georgetown TX
    4. 24 Hour Fitness Round Rock, Round Rock, TX
    5. Creekside Pool, Brushy Creek TX
    6. Deep Eddy Pool, Austin TX
    7. Barton Springs Pool, Austin, TX
    8. Walker Pool, Temple TX
    9. Kino Aquatic Center, Mesa AZ
    10. Eldorado Pool, Scottsdale AZ
    11. CYC Pool, Wilkes-Barre PA
    12. Austin Swim Club, Austin TX
    13. Fuller Park Pool, Ann Arbor MI

    (no international travel for me in 2019, but that will change in 2020)

    I swam in the following events in 2019:
    1. Attempt at Saguaro Lake, SCAR swim, AZ (made it about 9.5 miles)
    2. Roosevelt Lake, SCAR swim, AZ (10k)
    3. USMS Spring Nationals, Kino Aquatic Center, Mesa AZ
    4. South Texas Summer LCM Meet, Austin Swim Club, Austin TX
    5. Swim to the Moon (10k), Hell MI
    6. Bridges to Bluffs (10k), Knoxville TN
    7. Lake LBJ (3 miles) of Highland Lakes Challenge, Kingsland TX
    8. Lake Marble Falls (2 miles) of Highland Lakes Challenge, Marble Falls TX
    9. Lake Travis (5k) of Highland Lakes Challenge, Spicewood TX

    All-in, I swam over 641 miles in 2019, which is 110 miles more than my previous record, back in 2014. I hit record months of swimming for 7 months of the year (and no record lows). Here is my GTD Summary:

    Some highlights (other than the events):
    * I did my longest swims ever this year! Longest pool swim, longest o/w swim, etc.
    * This was the most swimming events that I've ever done in a year. Heck, 2 meets a year is nearly a record for me alone, but add in all the o/w events, and it certainly is a record.
    * Along with all of the swimming, I got involved in both my USMS LMSC and became a member of a national USMS committee (the D&I committee). I attended my first USMS convention, which was an experience in itself.
    * I met some incredible people throughout the year, all with a passion for the sport. Sure some are super athletes, while others are new. I'm always in awe at USMS nationals when the 80+ year-old heats swim.
    * I swam at Barton Springs more in 2019 than all other years combined. Almost every Sunday over the summer I made an early morning trek down, sometimes swimming 3+ hours. It is an incredible venue to have close by (about 30 min away), and great for o/w training.
    * I really enjoyed repeating the Highland Lakes swim. I hadn't done shorter o/w swim events in a few years, and after swimming longer stuff during the year, the short stuff at the end felt so fun. Plus it is nice to sleep at home and drive out in the morning. And Marble Falls is such a great place! (if anyone wants a good o/w swim, I can't recommend this one enough)
    * For the first time in my life (that I can recall), I swam on Christmas Day! Barton Springs was open ('swim at own risk') and it was such a blissful way to spend the day.

    Looking forward to 2020, here is what I'm looking at:
    * I'll swim my earliest o/w event (probably any swimming event) in the year ever. I'll be in Australia in a few weeks and a friend signed me up for the Portsea 2500m swim (outside of Melbourne). This will also be my first international swimming event.
    * I signed up for the S and R (Saguaro and Roosevelt) legs of SCAR again. We'll see if I'm successful with Saguaro if I want to do any longer swims. Otherwise, I don't mind just doing 10k events
    * Tentatively looking at the Deer Lake, Utah (10k) o/w swim in August
    * Considering either a repeat of Bridges to Bluffs (10k) or Swim the Suck (10 miles) in the fall of 2020. If I get in (sounds like it sells out in minutes), I'll do Suck, otherwise I really enjoyed B2B (so rare to have an o/w event where I can stay downtown and walk to the race start!)
    * Probably do Highland Lakes again to finish up 2020. Maybe I'll do the whole thing? That would be a change, Buchanan (the first) is a 10k!
    * As for meets, I'll probably swim in our Zone SCY meet in March (at University of Houston), and probably our local LCM meet again over the summer. Maybe a day or 2 at USMS spring nationals in San Antonio (this is the week before SCAR).

    I met a separate goal this year. It was very silly, but without even trying, I was getting close to visiting all 50 states. With doing B2B this year, I was adding Tennessee, and I visited a cousin in Kentucky around that event. So we made trips to Montana, Iowa, and Nebraska, and I ended up turning 50 in my 50th state (and visited 2 gals I went to high school with too).
    On that note, I'd like to try doing a swimming event of some sort (meet or o/w) in every state. I've only done this in a few so far, so I'm building up again.

    Most important of all, my most recent mantra has been, "keep it fun." Years ago I thought I wanted to swim the English Channel some day. Well after 4+ hours in Saguaro in April, and the aftermath of that, I wasn't having much fun and don't think I want to think of the English Channel (solo, I'd definitely consider a relay). So I'm looking for swimming events that are mostly 10k or less (and an occasional 10 mile).
    A lifeguard recently asked me, "are you training for something or do you just like to swim?" I didn't know how to answer the question. If I don't like to swim, why would I train for anything? But I do like having some things on my calendar, it gives me a reason to get myself out of bed, especially on dark/chilly mornings, or on days when I'd rather turn over and sleep in (sleeping in is good sometimes too!)

    Updated December 31st, 2019 at 04:33 PM by aztimm

    Swim Workouts , Masters Swim Meets / Events , Planning
  3. Monday 12312018 & 2018 Wrap-up

    by , December 31st, 2018 at 04:51 PM (aztimm's training blog)
    Monday AM solo swim @ gym pool

    1200 w/u, with quite a bit of breast & back

    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly w/fins

    2 x 125 w/fins, done as 25 drill/25 swim/25 back/25 swim/25 drill
    25 easy swim w/fins
    25 fast fly w/fins

    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly w/fins

    3 rounds of:
    * 50 free @ :45
    * 50 breast @ :55
    * 50 free @ :50
    * 50 back @ :50
    * 100 free @ 1:30
    * 200 pull @ 3:00 w/buoy + Agility paddles

    2 rounds:
    * 50 free @ :45
    * 50 breast @ :55

    100 easy

    200 pull w/buoy + Catalyst paddles

    200 w/d

    TTL: 4200 yards

    Fly: 75 yards
    Back: 300 yards
    Breast: 425 yards
    Free: 3200 yards
    Kick: 200 yards

    I was playing around with the USMS GTD numbers and put together a nifty spreadsheet for all of my activity from 2010 to present:

    2018 was my 2nd best year (volume-wise) since I've been using GTD, and I had 2 record high months (also one record low). I mostly just swam 3x/week, with small recovery swims after weights. The most swimming happened in the run-up to the 10k. Hoping to continue the trend for 2019.
    Interesting that my 2nd high came right after my lowest.
    Swim Workouts , Planning
  4. Wednesday 12192018 & hit 500 miles!

    by , December 19th, 2018 at 09:17 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs

    arrived and the lifeguards told me that there had been a problem with the natural gas at the facility. no hot water (or heat) in the locker rooms, and they said the pool water temp was 78. some guys who were there before me were already leaving. I figured that I've swum in far colder water, so 78 shouldn't be a big deal.

    I think it might have been about 76. certainly still doable, but I didn't want to linger too long between sets.

    1200 w/u, mixed in a bit of breast and back (plus with the cool water I just felt i needed a longer set)

    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly (w/fins)
    2 x 125, done as 25 drill/25 free/25 back/25 free/25 drill
    25 easy swim w/fins
    25 fast fly w/fins
    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly (w/fins)

    100 easy

    500 @ 8:00, done 75 free/25 breast
    500 @ 7:30, done 75 moderate/25 fast
    500 @ 8:00, done 75 free/25 breast

    100 easy

    5 x 200 @ 2:55, w/Agility paddles + buoy

    300 w/d

    TTL: 4900 yards
    (yea I thought about another 100 to make it an even 5000, but then thought that would just be silly)

    After my swim last Wednesday (which was cut short, since the lifeguards said the chlorine level was too high), I hit 500+ miles on my GTD. First time in about 4-5 years I think. I had been hitting it regularly, but then life got in the way.
    Here is my monthly breakdown:

    And here is my pool list for 2018:
    1. Sendero Springs Pool, Round Rock, TX
    2. 24 Hour Fitness Pool, Round Rock, TX
    3. YMCA of Central Texas, Round Rock, TX
    4. Creekside Pool, Round Rock, TX
    5. Georgetown Parks & Recreation, Georgetown, TX
    6. Deep Eddy Pool, Austin, TX
    7. Barton Springs Pool (I use the term, "pool," loosely), Austin, TX
    8. Pickney Recreation Area, Hell, MI (for Swim to the Moon)
    9. Pool at the Conrad Singapore
    10. Open water at Dewata Beach, near Galle, Sri Lanka (Indian Ocean)
    11. Melbourne City Baths, Melbourne Australia
    12. Brunswick Baths, Brunswick Australia (about a 20 min tram ride from Melbourne)
    13. Tobruk Memorial Pool, Cairns Australia
    14. Cairns Esplanade Lagoon, Cairns Australia
    15. Open water at the Great Barrier Reef, off the coast of Cairns Australia (Pacific Ocean)
    16. Andrew Boy Charlton Pool, Sydney Australia
    17. North Sydney Olympic Pool, North Sydney Australia
    18. Bondi Icebergs, Sydney Australia
    19. Xinghai Swimming Complex, Suzhou China
    20. How could I forget my neighborhood pool? Highlands at Mayfield Ranch swim center. About a 5 minute walk from home.

    probably the 2 most iconic pools I swam in this year were North Sydney and Bondi #17[/URL] & [/URL]:

    I'm signed up for the first and last legs of the SCAR swim in April 2019, so that will kick my swimming into gear early in the year. Saguaro is about 10 miles, and Roosevelt is just a 10k.
    USMS Nationals will be in Mesa at the same time, and I'm toying with the idea of swimming some events. More likely, I'll just volunteer to help out for a few hours (after swimming 10 miles, I just can't imagine racing 100 yards ).
    If anyone will be going to nationals, give me a shout. I swam with the masters team at Kino for about 6-7 years so I know the pool quite well.
    When I upped my distance to train for Swim to the Moon (10k) this past summer, I dropped about 5-10 pounds (not sure I want to drop more for SCAR as those lakes are a bit cooler).

    Updated December 20th, 2018 at 12:00 PM by aztimm

    Swim Workouts , Planning
  5. Thursday 11152012 workouts

    by , November 15th, 2012 at 07:51 PM (aztimm's training blog)
    I slept in a bit this morning then went over to Chandler-Hamilton for morning lap swim. got my own lane (and a middle one at that)

    800 w/u, done as 4 rounds of (continuous):
    125 free
    50 breast
    25 back

    6 x 50 kick @ 1:15, board only
    5 x 100 kick @ 1:55, fins + board

    6 x 150 @ 2:25:
    50 free
    50 breast
    50 free

    5 x 100 @ 1:25, desc 1-5 (5th was around 1:12)

    200 w/d

    TTL: 3100 yards

    I couldn't even remember the last time I had been to Hamilton, since I've been biking I usually do that in the morning then swim at the crummy gym pool later in the day. just the thought of the gym pool makes me depressed, and Hamilton was really nice today. it was pretty busy, I got there the same time as another guy and we took the last vacant lanes.

    nothing overly taxing today, really wanted to stretch out.
    I did begin that last set of 100s as pull but a strap came out on the first so I dropped them. I was kind of surprised that the 1:25 interval still felt easy. usually when I swim solo I need more generous intervals.

    when I checked in with the lifeguard, they told me some bad news, well I already knew it, but not when. Hamilton will be closing in Dec for some maintenance. the Chandler City Council approved $180,000 to do some improvements to the facility (fix some deck flaking, some stuff in the locker rooms, and some safety things).
    the nice thing is, rather than just close, or only use Mesquite Groves, they're opening Nozomi Aquatic Center during this time. I swam at this pool during my summer tour of Chandler pools... the pool itself is fine, the location is good (easy freeway access), but the showers are outside (there's a tarp over the area).
    oh well, at least there's something for when I want a solo the gym pool of course.

    I had an 8am meeting, that really didn't require me at all. I really hate people who schedule early calls, and especially when they invite people who aren't needed. since my manager was on it, I felt like I needed to make an appearance...

    anyway, after that call, I managed to sneak out for a little taper spin on my bike:
    Taper spin 26.32 mi 01:24 18.8mph pace

    Just a little taper spin through south Chandler. Surprisingly, I had to stop at very few stoplights, I think 3 or 4 total.

    it kind of felt odd just riding around town. since I've gotten more serious, I usually go a bit further afield, and try to incorporate a hill or 2. can't get much more flat than 41 feet over 26 miles

    I'll probably swim with the team tomorrow morning, then head down to Tucson early. one nice thing about working for a bank is that we have offices everywhere. so I'm working from our main Tucson office for the day tomorrow. won't have to deal with driving after work, etc. then check-in at my hotel, go to expo, and all that good stuff.
    as of now, the weather on Saturday should be about perfect...low 50, high 80, sunny. Just hoping for no winds (wind has been a problem lately)

    I finally renewed my USMS membership for 2013. Paul has setup Mesa as a separate team, so I think I'm now the 4th or 5th person who is a part of it for GTD (mine just crossed above 450 miles). And I think I can safely say that I'll be the only MMAC swimmer at the Boston meet

    I also just registered for the Boston SCM meet:
    100 IM
    200 breast
    50 free
    200 free
    400 free
    100 free
    100 breast
    50 breast

    I probably won't be able to do the 50 breast, late on the 2nd day and I'll need to catch a flight, but never know. some of those are back-to-back, but last year there seemed to be plenty of time between events. I'm certainly not out to break any records, and other than the 3 events I swam last year anything else will be a PR (possibly even some that I swam last year), so I'm not too concerned.

    For anyone complaining about no SCM meets in Dec, this makes one great meet. Heck, I'm flying across country to do it.

    Updated November 15th, 2012 at 08:04 PM by aztimm

    Swim Workouts , Cycling , Planning
  6. Saturday 12/31/2011: 100 x 100m workout

    by , December 31st, 2011 at 04:54 PM (aztimm's training blog)
    went up to Mesa-Kino for the workout this morning
    we were in the main pool (LCM)
    Paul was on deck, more assisting than coaching

    I actually did an easy 150 before we started

    my lane divided the 100 x 100's as follows--

    1 to 60: @ 1:45--
    --I led the first 20, then we rotated through most people, then led again 51-60. I wanted to press on, but was overrulled by the rest of the lane to take a break
    --even though the interval was 1:45, when we rotated the first was on 1:40 to keep the time on-track

    about 4 min break

    61-70: @ 1:55, I did 25 breast/25 free/25 breast/25 free

    another min break

    71-80: @ 1:55, I wore fins and did 50 easy kick on my back, 50 free

    81-90: no extra break, interval switched to 1:50. I did 1 without equip, then pulled the rest

    about 30 sec rest

    91-100: @ 1:45, I swam these

    then did an extremely easy 100 w/d

    TTL: 10,250m, about 3 hours and 2 min

    as I planned, I got up early and ate a PB&J before heading up to the pool. this worked the last time I did this (but that was 10,000 yards), and for 2 of my 3 marathons (the one where I didn't I did poorly).

    we all began the set together, and I took the first 100 way too fast, something like 1:23. I was shocked and knew that wasn't a good sign. took a couple 100s to find a good pace, tried doing the same as the next lane, but they seemed all over the place. so I settled on 1:45, and I got about 15 sec rest, which was perfect.

    somewhere around 15 I started to chat with the gal behind me about rotating (we had informally said this before we started), and suggested at 20. she was fine with it, but some others in the lane were not. once I dropped back, it was so much easier not leading...didn't realize all the draft you get behind 5 others. it was rather annoying that the gal in front of me would randomly flip over and to backstroke; I bumped into her several times when she did.

    when we got to 50, the gal in front of me led 1, then suddenly got out. so I jumped in and led, got into my groove again, was planning to go to 70, before 2 others in the lane told me they really needed a break at 60.

    putting on the fins was a huge mistake, I have no idea why I did it. both calves were in the verge of cramping; neither did with the fins on, but they didn't help. I did cramp during my pull set.

    I can't even remember when I did the 100 x 100 yard set, I think at least 5 years ago. but I don't remember it being nearly as painful as LCM. I think I could probably wait another 5 years until I do it again.

    some final thoughts for 2011, and some for 2012--

    * I swam about 110 miles more this year than 2010, which I thought was a good year. After today, I now have 520.26 miles for 2011.
    I hadn't really looked until last week, but I was on the fringe of 2000 miles for all training (swimming, biking, running, elliptical, and whatever else I do) for 2011 (90% of that is swimming and running). I think I finished around 1,920 miles. Yea there is still time, in theory I could go out for an ~80 mile ride, but that isn't going to happen.

    * I competed more this year than ever before in my life. did 3 swim meets and 4 running events. I've definitely decided that 2 marathons in a year is way too much (perhaps 2 too many). I'm still a little disappointed that I missed out on the Governor's Island swim, but maybe I'll get to do it eventually.

    * While I'm certainly nowhere near any Top 10 times (I'm probably in the most competitive age group out there, and it won't get better for 20+ years, if at all), I have improved significantly. I was telling a guy today how my 400 SCM from the BU meet was about a 30 sec drop -v- a meet 10 years ago, and he was very surprised. My 100 LCM time dropped 4 sec this year -v- last year.

    * The only thing I have scheduled so far for 2012 is the Liberty Island Swim. I'll probably do 1 (or more) each of a SCY/LCM/SCM meet, and maybe a local open water or 2. Depending how quickly I get back to running, I have tentative plans to do 1-2 half marathons, and a handful of 5k/10k races....perhaps a marathon in the fall.
    But I'm really itching to do a triathlon again (my last was in 1997). Right now I'm targeting the Tempe International Olympic distance one, in mid-May.
    I'm also interested in doing a bike race. I've always wanted to do the Tour de Tucson; not sure if that will happen this year, but it is on my bucket list.

    * I have 3 other people from my team (possibly more) who are up for the 100 x 100IM challenge with me for 2012. Not quite sure what we'll accomplish, but it will force me to at least do it I guess.
    I think 500 miles was a good goal for swimming, and I'll probably stick with it.
    And that elusive 2000 miles of all training is something I'm going to target. If I'm biking more (or at all), that should be pretty easy.

    Thankfully we don't have any big plans for tonight. I imagine it will be a struggle to wait up until 10pm to see the ball drop at Times Square (the nice thing about being behind Eastern time). Oh, and of course the big Dillard's New Year's Day sale tomorrow
    Swim Workouts , Planning
  7. Friday 07292011, AM Swim & PM Gym

    by , July 30th, 2011 at 02:06 AM (aztimm's training blog)
    went to Mesa-Kino for the masters swim workout this morning.
    we were in the main pool, SCY
    Paul was on deck coaching

    500 w/u

    main set, 6 rounds of:
    @ 1:40/100, 1:35/100, 1:30/100, 1:25/100, 1:20/100
    took an extra 30 sec, put on paddles
    @ 1:15/100

    around 2:00 rest

    500 for time (6:27)

    200 w/d

    TTL: 4200 yards

    water was warmer than gym pool, but cooler than it was on Mon-Tues. I'd guess 83/84. And one of the aerators was in the next lane, gave me a nice cool shower periodically.
    the set wasn't bad...pretty easy until the 1:25, then i had to start working. I took off my drag suit after the 200 of the 1:30 set (my last really long break)
    the 1:15 was bearable with paddles + buoy; I did the 200 @ 2:26, the 100 @ 1:12.
    I'll have to look back over my 500 times, I think I've done 6:20ish in workout under good conditions (and not having swum 3500 already)

    just updated my FLOG, and I swam 51.88 miles in July, which I think is a record. I may do 2000ish on Sunday, so I could hit 52 I guess.

    after work I stopped by the Mesa-River 24 Hour fitness and got in the following:

    Tmill: 24 min, 296 cal, 2.60 miles, avg 6.5 mph
    My 3/1 set --
    2 min warmup then
    3 min at 6.5/1 min at 7.5
    2 min warmdown
    (the 3 min seemed to get shorter, the 1 min longer)

    Pullups: 3 x 10

    Biceps preacher curls: 1 x 12 x 85, 2 x 10 x 90, 2 x 8 x 100

    Precor rear delt: 1 x 15 x 50, 1 x 12 x 75, 2 x 10 x 90, 1 x 8 x 105

    Lifefitness lat raise: 1 x 12 x 50, 2 x 10 x 65, 1 x 8 x 80

    Standing biceps hammer curls: 1 x 12 x 37.5s, 2 x 10 x 42.5s, 1 x 8 x 47.5s (a new record)

    Hammer strength high row: 1 x 15 x 90, 2 x 12 x 140, 2 x 8 x 190

    Hanging leg raises: 3 x 9

    Lifefitness abdominal: 1 x 25 x 90, 1 x 20 x 110, 1 x 15 x 130

    Plank w forearms on roller: 2 x 1 min

    Leg rolling: 3 min

    I was just commenting yesterday how my running was mostly just logging miles, so I thought I'd do this with a purpose. hadn't done one of these for a long time. the 7.9mph didn't feel too bad, but like I put above, it seemed to last more than a minute (and the 3 min at 6.9 went by way too fast)
    hadn't done pullups for at least a week, and they felt pretty good.
    everything else felt good...those hammer curls especially good. I don't try to be difficult...the 35/40/45 were all gone, so I just used the others. 47.5 in one arm sounded tough, but wasn't that bad.
    I should have increased my leg raises, but after pullups those were pretty tough.

    I was planning to go in the pool for an easy 500m recovery. was all in my suit on deck, putting on my goggles, when the band snapped. of course I only had that pair in the gym with me, and since I wear contacts I can't go without. oh well, no biggie.

    looking forward to hitting San Juan Trail @ South Mountain Park for my long Sunday run. I will not be looking forward to leaving the house at 5am, but such is life running outside in the desert in the summer.

    so someone asked me what events I have planned, here's what's on my agenda, both set and tentative:

    NYC Governors Island Swim (registered)

    Steamtown Marathon (registered)

    Ron Johnson Invitational SCM swim meet (tentative)

    Tempe/Soma Half Ironman Relay (swim leg) (not yet registered but very likely)

    Scottsdale/Fiesta Bowl Half Marathon (very likely if I'm in town)

    Disneyworld Marathon (registered)|b|7270824151

    I've toyed with the idea of doing the Coney Island 10k (or just 5k) the day after Governors Island, but at this point I think I'm passing. Supposed to meet a friend who lives in NYC who's going to take me on a running tour of Manhattan (my peak running for Steamtown will take place then).
    I haven't done a SCM meet since I think 2000 or 2001. I guess it depends how much SCM training I do, and how the schedule looks -v- the swim of the half Ironman. I'll be in Boston over the weekend of the Mesa SCM meet. There's a rumor that the Phoenix Swim Club will also host a SCM masters meet, so that could be an option.
    I registered for Steamtown 2 years ago, then very badly sprained my ankle 2 months prior. They rolled my entry to last year, but I just didn't train for it, and took a London vacation, got it rolled over again. Right now I just want to do it and get it over with. It is tough training for a fall marathon here in the Phoenix area though, and I'm not sure I'd do it again (although I would like to do the Marine Corps/DC marathon some year).
    I did Fiesta Bowl last year, it was my first half, and I really liked it. Depending how my training is going, and how seriously I take Disneyworld it may make a good mid-point race.
    Right now, I'm mostly planning to just have fun at Disneyworld. It starts at like 4am, but you do get to go through the parks, see the characters, and of course get a Mickey medal I'm not stupid enough to do the Goofy challenge though, but I know a couple people who are doing it. (and I've heard the new Harry Potter thing at Universal is pretty good)

    Updated July 30th, 2011 at 02:14 AM by aztimm

    Swim Workouts , Strength Training and Dryland Workouts , Running , Planning
  8. Tues 02/16/2010: AM Swim and PM Run

    by , February 17th, 2010 at 12:59 AM (aztimm's training blog)
    Made it to swim this morning with the team, Mesa Kino Aquatic Center (SCY)
    both Paul and Laura Smith on deck coaching

    Per Paul's workout thread (makes it easy, as I forgot some pieces):
    15 minute warm-up

    8 x 50's @ 1:10 IM order (25 drill/25 swim) OR 10 free @ :50
    10 minute easy kick
    8 x 100's @ 2:00 (odds IM/evens stroke) OR 10 x 100's @ 1:40
    easy 50
    8 x 25's fast kick r:10
    1 x 400IM r:30 + 4 x 50's IM order @ 1:00 OR 1 x 400 free pull + 4 x 100's @ 1:30

    What I did--
    around 400 warm-up
    8 x 50 @ 1:10 IM order 25 drill/25 swim
    10 min easy kick (got in around 500)
    8 x 100 @ 2:00
    --#1, 3, 5, 7 IM
    --#2, 4, 8 breast
    --#6 free (needed a break)
    easy 50
    8 x 25 fast kick @ :10 rest, IM order x 2
    400 free pull @ 6:00
    4 x 100 free pull @ 1:30
    200 easy warm-down
    then an easy 50 free pull, with just my fingers in the paddles (Paul's a big believer in this)

    total: 3400 yards

    Swim notes--
    * Paul gave me 'the talk' today. I thought I'd have at least a few days.... Basically he said he realizes it has been a while since I've done a meet, but he thinks I should go for it, etc. (interesting that he did this, yet neither Johnny nor Simon ever did) He wants me to do the 500 and 1000. If I do the meet, I'll do more than just that though.... I'm open to ideas, within reason. here's what's on tap--
    Saturday March 13, 2010
    Warm-up 8am/Start 9am
    1 1650 Freestyle
    2 1000 Freestyle
    30 Minute Warm-up/demonstration by Arizona Aqua Stars Synchro Team
    3 100 Breaststroke
    4 100 Butterfly
    5 50 Backstroke
    6 200 Individual Medley
    7/8/9 200 Medley Relays (W/M/X)
    10 500 Freestyle
    11 100 Freestyle
    12 200 Backstroke
    13 50 Breaststroke
    14 200 Butterfly
    15 50 Freestyle
    16 200 Breaststroke
    17 400 Individual Medley
    18 50 Butterfly
    19 100 Individual Medley
    20 200 Freestyle
    21 100 Backstroke
    22/23/24 200 Free Relay (W/M/X)

    * Paul was extremely surprised when I selected the IM option for part of the set (although I woosed out on the 400 IM). He said that my fly is decent. Not sure if he was just being nice, or actually serious.
    * There was a gal (who had also swam at ASU for years, from when I had done meets) doing the stroke option 'with' me (a couple lanes over). She wasn't amused when I didn't do the 400 IM with her though, and told me afterward that I 'owe' her a 400 IM now. Not only that, but evidently she chatted with Paul while I was swimming...
    * After I got out, I was chatting with Paul about how I used to be a half decent breaststroker, and he said that's what that gal said. He was rather surprised when I told him the times I did at my last meet. I told him that it seems running and breaststroke seem to work counter to each other. He said he'd help me get back there.

    then made it to run aft work, mostly the same route as last Tuesday, with 2 differences--
    * went the opposite around the Papago/Botanical Garden loop (up the Galvin Pkwy hill)
    * bagged the extra loop around the freeway at the end

    Garmin stats--
    distance: 6.92 miles
    time: 1:00:01
    avg pace: 8:40 min/mile
    calories: 931
    avg HR: 153 bpm
    Link to Garmin Connect

    Run notes--
    * I really felt like cr*p most of this run. Stomach bothering me, legs sore, breathing not 100% (took my inhaler). Just generally not good feeling. Considered ending early, but I'm glad I trudged through it.
    * Thought I was starting similar time to last week, but must have been at least 15-20 min later. It got dark fast, I felt a chill...just hope I'm not coming down with anything.
    * Got stopped at the single stoplight both times and for quite a while both times, just barely missed it on my outbound.
    * Considering how I felt and how I thought I did, my avg pace wasn't too bad. Looking at my splits, I actually held a decent pace except for 2 miles, and they weren't even on the major uphill.
    * I probably shouldn't have gone so hard on the treadmill yesterday, even though it felt so good at the time. Then the thrashing this morning, doing IM/stroke/kick didn't help. I won't run tomorrow, but will plan an elliptical for warm-up at the gym.

    More notes on Racing Weight--
    * I'm getting to the part of the book that could probably make the biggest difference, if I chose to apply it. Now is when things get tough...
    * The whole carbs/fat/protein breakdown is tough for me. I've played around with this over the past few years.
    * I did write down everything I ate today (up through when I left work), and assigned it the values, and my total wasn't bad at all. But then when I factor in dinner, things drop off a bit.
    * Just reading the book had me try dark chocolate instead of my usual peanut M&M's snack for the past few days, and I think that had something to do with my stomach problems. While dark chocolate tastes good, it isn't something I'm used to.

    I'm planning to swim in the morning, then gym after work.
    Swim Workouts , Running , Planning