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Strength Training and Dryland Workouts

  1. Friday 11122010 workouts

    by , November 13th, 2010 at 01:03 AM (aztimm's training blog)
    made it to swim workout this morning with the team, Mesa Kino Aquatic Center (SCY).
    Paul and Laura were on deck and I moved between workouts

    got in 600 during the open warm-up

    16x 50 @ :50 on Paul's side
    (Paul gave 2 x 1500, I wanted nothing of that so I moved over with Laura's group, already in progress)

    4 x 75 @ 1:20, first all fast, 2nd 50 fast/25 easy, 3rd 25 fast/25 easy, 4th cruise
    4 x 50 @ 1:00, variable
    50 easy
    swam to mid-pool
    8 x 25 @ :40 from mid pool, strong turn w/3 dolphin kicks
    back to walls, easy 50

    200 FAST (did from wall, 2:25)
    100 easy
    100 FAST (did from block, 1:06)
    50 easy
    50 FAST (did breast from wall, :38ish)
    50 easy
    25 FAST (did free from wall, :13)
    25 easy
    25 FAST (did breast from block, :16)
    25 easy

    100 done as 25 long underwater/25 swim
    100 easy warm-down

    total: 3150 yards

    notes--
    * seems I played music lanes today. I started in my usual lane, then Paul moved me down for the distance set, he was running some sort of sprint set. I ended up in a lane I hate...it is extra wide (this is where the bulkhead goes when the pool is setup LCM), but the line is on the other side of the lane, and I was splitting with a much slower swimmer who had the line. I kept feeling like I was going to hit the walls for turns, and when he said 2 x 1500, I really wanted nothing to do with it.
    * Paul seemed a bit slighted when I moved over to Laura's side, but oh well. She welcomed me, and I jumped in a lane with some triathletes.
    * Laura's sets are a little more creative, she's much more lively, has a stopwatch going all the time, calling out times, etc. she stood on the bulkhead in the middle of the pool when we were doing the 25s from mid-pool. she just seemed to be all over the place, yelling when people did breast, etc.
    * my whole body was sore, upper from weights on Wed, lower from running/riding yesterday. but I think a swim set helped loosen things up.


    then made it to the gym near home on my way home from work.
    Treadmill: 17;00, 1.9 miles, 216 cal, avg 6.7 mph. 2 min warmup, a min warmdown, max speed 7:14 min/mile

    Dumbbell chest press: 1 x 15 x 45s, 2 x 10 x 65s, 2 x 6 x 70s
    Triceps skull crushers: 3 x 12 x 65 + 6
    Dumbbell Wrist curls: 1 x 12 x 10, 2 x 10 x 15
    Standing alternating biceps hammer curls: 1 x 12 x 35, 2 x 10 x 40, 1 x 6 x 45
    Dumbbell shoulder press: 2 x 12 x 35, 2 x 10 x 40
    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 180, 2 x 10 x 230, 1 x 6 x 250
    Dunbbell Chest fly on decline bench: 1 x 15 x 45s, 2 x 10 x 60s
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Leg raise: 3 x 15
    Plank: the usual

    notes--
    * I really didn't want to do the elliptical, the last time I did it after a long ride my legs felt like mush. although I wasn't quite in the mood for a run, I think it helped having a bit of, "the hair of the dog that bit me." started around 6.5 mph and got up rather speedy. I lose motivation very easily on the treadmill. far easier to just stop since I'm not going anywhere, rather than when I run to a park 3 miles away, I have to get home somehow.
    * was an odd night and did mostly dumbbells. I realized I hadn't done much dumbbells this week (if any), it wasn't busy there, got a good bench, and just kind of camped out. I did move to a chair thing with a high back for the shoulder presses.
    * almost skipped my chest flys, but then the decline bench opened. I was going to do situps anyway, so figured I'd just do a set of flys, which turned into 3.
    * it is always tough doing leg raises after situps and today was no exception. the planks (my usual 5:00 set) felt extra bad too. was thankful to finish.


    tomorrow is my usual day off. hope to sleep in. I'll walk the dog and do the usual cleaning. then I'm hoping for a nice ~15 mile long and slow run on Sunday.
  2. Wednesday 11102010 workouts

    by , November 11th, 2010 at 01:40 AM (aztimm's training blog)
    made it to swim workout this morning, Mesa Kino Aquatic Center (SCY)
    Paul and Laura on deck coaching, was on Paul's side

    400 w/u choice during open warm-up

    12 x 100 @ 1:30

    10 x 50 kick @ :10 rest (did 1:10), kick w/board only

    12 x 100 pull @ 1:20 (supposed to be fins + paddles)

    12 x 25 @ :30 (supposed to be shooters, did pull with just paddles)

    200 w/d

    total: 3700 yards


    notes--
    * my legs were still quite fried from my run last night so I subbed in other stuff for kicking quite liberally.
    * not only were my legs fried, my body felt very run down from my longer swim yesterday.
    * I tried to ask Paul if he wanted the first 12 x 100 done, but he wouldn't answer. so I didn't push them at all, got around 5 sec rest.
    * the interval for the 2nd round of 12 x 100 was supposed to be 10 sec faster than the first. most people were wearing at least fins, some fins + paddles. but I pulled with paddles + buoy. didn't get much rest, and missed a couple of intervals so did 1:25 for a couple.



    then I made it to the gym on my way home. opted for the one in Mesa, closer to my office...
    Elliptical: 13:00, 1.4 miles, 166 cal, crossramp 8, resistance varied between 8 and 14

    Incline bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 8 x 155, 1 x 5 x 135--perfect form
    10 min of man makers*
    Star trac pec fly: 1 x 18 x 90, 1 x 15 x 150, 1 x 12 x 180, 1 x 10 x 195, 2 x 10 x 210
    Star trac rear delt: 1 x 15 x 60, 2 x 10 x 90, 1 x 8 x 105
    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 10 x 160, 2 x 8 x 180
    Multi machine biceps curls: 1 x 15 x 80, 2 x 12 x 120, 1 x 10 x 130
    Lifefitness triceps extension: 1 x 15 x 65, 2 x 10 x 110, 1 x 8 x 125
    Leg raise: 3 x 15
    Situps on decline bench: 3 x 15

    notes--
    * I met my friend and he was there with me through the pec flys, then had to take off.
    * he noted that I don't go down as low on my incline bench as I add weight, and he said that I do on a flat bench and with dumbbells. so instead of going up to 175, my last round went down, and I brought the barbell down touching my chest--quite a challenge.
    * the 'man makers' are something he wanted to do, evidently from the Tony Horton genre. I started with 2 x 20 dumbbells (switched to 15s), dumbbells on the floor. pick up dumbbells, and bring them up above head, back down on floor (keep hands on them), and drop down spread legs far apart, do a pushup, pickup a dumbbell and hold behind back, back down, another pushup, then pickup the other dumbbell and hold behind back, put it back, then another pushup, jump back up, and start the whole thing all over. goal is to do as many as you can in 10 min, but I took a couple breaks, and would guess I did 20-25. I timed doing one and it took about 18 sec.
    * the pec fly machine was one that didn't have a peg but switches to change the weight. I never know how a machine will be so I started conservatively. the rear delt was just doing it backwards.
    * one thing I like about this gym is that they have the situp racks. a bit tougher than a normal decline bench, so I only did 15 per round.


    I'm off from work tomorrow for Veteran's Day. planning to sleep in a little, get out for a run, then a ride later in the day. the weather here has been chilly, so no need to get up while it is still dark.
  3. Sun-Mon 1107-11082010 workouts

    by , November 9th, 2010 at 01:25 AM (aztimm's training blog)
    I managed to scrape by a short run yesterday. between travel and a late--and heavy--breakfast, I wasn't feeling like doing anything. but the dog wanted a run. I debated on running with her and/or going on my own, but settled for this WITH the dog--
    Time: 00:44:40
    Distance: 5.41 mi
    Elevation Gain: 7 ft
    Calories: 727 C
    Avg Pace: 08:15 min/mi
    Avg Moving Pace: 07:59 min/mi
    http://connect.garmin.com/activity/55937117

    this was by far the longest/furthest I had run with the dog. I think she had enough at the end; she was still running, but I could tell she didn't have much left. and she pretty much passed out after we got back home.
    there was a fountain with a doggie fountain right near where we turned around at Ray Rd, and I tried for a while to get her to drink, but she wouldn't. I'll have to pick up one of those collapse-able bowls and carry it with me. I felt guilty since I had water with me and drank, but she didnt.


    I made it to swim with the team this morning, Mesa Kino Aquatic Center (SCY)

    got in 400 w/u choice during the open warm-up

    8 x 50, odds free @ :50, evens non-free (I did back) @ 1:00

    1000 strong arms, aerobic (1)

    8 x 50 @ 1:00, 25 build/25 easy

    800 strong arms, aerobic (2)
    100 easy

    8 x 50 @ :10 rest, kick (used just a board)

    200 w/d

    total: 3700 yards

    notes--
    * #1 above--was a choice of 8 x 100 (I don't remember how) or an 800. I think some of the 100s were on 2:00, so I figured I'd just do a 1000 rather than just sit on the wall after.
    * #2 above--was again the 8 x 100 or 800, and supposed to be what we didn't do the other time. Paul was coming over to tell me to do 8 x 100 free @ 1:30, when I just pushed off and went into the 800
    * we had a pretty strong turnout, but they just keep opening more lanes, so we only had 2 per lane.
    * water was a little on the chilly side, many people complaining. evidently after the high school meet yesterday, no one thought to cover the pool. but I thought it was fine...once I got in a couple hundred yards.


    then I ended today with a visit to the gym, location near home.

    Treadmill: 2.16 miles, 19:00, 246 cal, avg 6.8 mph. 2 min warmup, a min warmdown

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 8 x 155, 1 x 5 x 175
    Freemotion dual cable cross pec fly, lower: 1 x 10 x 30, 1 x 10 x 35, 1 x 8 x 40. Middle: 1 x 12 x 40, 1 x 10 x 45, 1 x 10 x 50, 2 x 8 x 60
    Multi machine front lat pulldowns: 1 x 15 x 90, 2 x 10 x 135, 2 x 8 x 150, 1 x 6 x 165
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110, 1 x 6 x 140
    Multi machine seated row: 1 x 15 x 90, 2 x 12 x 135, 1 x 8 x 150
    Biceps preacher curls: 1 x 15 x 75, 3 x 10 x 90
    Leg raise: 3 x 15
    Standing triceps dumbbell curls: 1 x 15 x 25, 2 x 12 x 27.5
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Plank: the usual

    for some reason, my chest felt sore even before I went to the gym. have no idea why, as I hadn't lifted since Wed.
    was glad I brought my backup running shoes, I wasn't in the mood for elliptical, and treadmill really hit the spot. plus it doesn't wear out my arms as much, and I'm able to lift a little heavier.
    I did find a spot for my last round of bench, and it was again nice to do more than I weigh.
    on the flys, I was going over to that machine, and a guy I know was on it. he asked if I wanted to work in, and I said I would as long as I didn't interfere. he had already done it with the arms high (how I usually do it), so I picked up with the arms low, then midway. I think I'll be pretty sore...
    by the time I hit the preacher curls, I just didn't have much energy left. really struggled on the last few reps.


    I think travel, the weather (Seattle's weather was pretty cold and dreary), and drinking (I think I had 5 various drinks, when I normally don't) all caught up with me. 5 miles was better than nothing, but 10+ would have been nice. I sometimes wonder if I should just skip and try to recover, or struggle through...

    planning to swim with the team tomorrow morning then run after work.

    Updated November 9th, 2010 at 01:43 AM by aztimm

    Categories
    Swim Workouts , Running , Strength Training and Dryland Workouts
  4. Tues-Wed Nov 2-3 workouts

    by , November 4th, 2010 at 02:45 AM (aztimm's training blog)
    I woke up on Tues morning as if I'd go swim, took the dog outside, then thought how silly this was, and went back to bed for another 2 hours. I didn't have to be anywhere until 9am, and those extra 2 hours of sleep felt fantastic. I did partially pay the price though, with a little heavier traffic between home and downtown Phoenix.

    but I did make it out for my run last night after work (went back to my office during the day). temp was a little on the warm side at the start (around 90), but cooled off to 85 when I finished:
    Time: 01:15:18
    Distance: 8.34 mi
    Elevation Gain: 230 ft
    Calories: 1,128 C
    Avg Pace: 09:01 min/mi
    Avg Moving Pace: 08:57 min/mi
    http://connect.garmin.com/activity/55334481

    I'm not sure if it is good or bad that I'm running with someone. We mostly run together for the first ~6 miles. There are some stretches where I'll go ahead, then either circle back or something so he catches up.
    For the last 2 or so miles, I take off, do that extra loop (if you look at the map in the link above you'll see what I mean) around the freeway to Mill Ave, back along the lake.
    It certainly is entertaining running with someone though.
    I'll try to remember to upload my playlist, but the most interesting piece of that was the song, "Thriller," came on just as we were running down the trail beside the botanical gardens and zoo (the trail goes a little way from Galvin Pkwy), and it almost felt a bit eerie listening to that while running through the desert.


    I did get up and made it to swim this morning with the team, Mesa-Kino Aquatic Complex (SCY)
    Paul and Laura were on deck. Paul started to ask me what kind of workout I wanted...I just didn't want to think. He went into the detail as to why we should do what...and I just dove into a distance lane.

    got in 600 w/u during the open warm-up

    main--
    4 x 200 @ 3:00
    100 fast @ 2:00

    3 x (4 x 200 @ 2:55, 100 fast @ 2:00)

    4 min kick, did 200 yards

    100 easy w/d

    total: 4500 yards


    notes--
    * well I kind of made up for skipping yesterday, yardage wise at least. normally I do around 3500, so this was over 30% more.
    * the 200s were supposed to be long and smooth, but my chest (and back, arms) were all burning from weights on Monday, so it was nearly just survival mode for me. he had us move from 3:00 to 2:55, and he probably would have shortened it more, but we didn't ask. I got around 15 sec rest on the 3:00 round, around 7-8 on the next to rounds, and around 12 on the last (I knew it was the last so pushed things).
    * I don't know if he directed it at me, but before we did the first 100 'fast' Paul said to be under 1:10. I wasn't anywhere near there, close to 1:20, and my others were even worse, except the last was around 1:20 again.
    * Dan did the set on 2:30/1:30, which is just insane. There were 2 gals who did 3:30/2:15, then 3 of us who did the intervals above. I was kind of surprised so many people did this workout option
    * as usual, Paul led I think an IM set, and Laura had yet another option, but I didn't think to ask anyone what those were



    I was working a booth at a partner fair during my workday and was totally exhausted when I finally left there around 3pm today. I debated about going back to my office or just going straight home. so I stopped at Starbucks for a tea first, went to my office...and then managed to eek by with a gym workout:

    Elliptical: 14:00, 1.52 miles, 180 cal

    Incline bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 8 x 155, 1 x 5 x 175
    Hammer strength high row: 1 x 15 x 140, 1 x 12 x 190, 2 x 9 x 240, 1 x 6 x 260
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 170, 2 x 10 x 190, 2 x 8 x 210
    Precor rear delt: 1 x 15 x 50, 1 x 12 x 70, 2 x 10 x 90
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110, 1 x 8 x 140
    Leg raise: 3 x 15
    Hammer strength seated bicep: 1 x 15 x 45, 1 x 12 x 70, 1 x 10 x 80, 2 x 8 x 90
    Lifefitness triceps extension: 1 x 15 x 60, 2 x 10 x 110, 1 x 8 x 125
    Plank: 5:00, the usual breakdown

    the elliptical didn't seem as bad as last week. I was going through a brief phase where I didn't like it.
    did surprisingly well on incline bench. couldn't remember if I should do that or a dumbbell press, but was kind of in the mood for this.
    my high row increased substantially since last time, I think 20-30#. I must have really been slacking on it before.
    this was just at the gym near home, and it makes me appreciate it now, after going to the other much more busy one. there isn't the variety of machines and things, but there aren't the crowds to deal with either. plus I don't feel like I'm the oldest there.



    so did anyone hear the news about Portia de Rossi and her anorexia? I think she's at least 6' and her weight was down to 88#. I can't even understand how that can happen.
    but it did make me remember on Monday seeing an awfully skinny gal at the gym (she couldn't have been more than 90#, I'd guess around 5'10"), and she was squatting 40#. without the barbell, she might have gotten blown away by the a/c...


    planning a run near home in the morning, first with the dog, then a few miles solo (maybe 8-10 total). another round in downtown Phoenix tomorrow, then probably get to PM swim workout with the team.
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  5. Monday 11012010 workouts

    by , November 2nd, 2010 at 02:21 AM (aztimm's training blog)
    made it to swim workout this morning with the team, Mesa-Kino Aquatic Center (SCY)
    Paul and Laura on deck, was on Paul's side

    600 w/u various

    1000, supposed to be long and aerobic, but ended up pushing it a little (around 14:30)

    8 x 50 kick @ 1:00, 2 each IM order

    800 done as 75 free (25 strong, 50 moderate), 25 non free (breast)

    16 x 25 kick @ :40, 4 each IM order, 1st 1/2 underwater kick

    8 x 50 @ 1:00 swim, 2 each IM order

    200 w/d

    total: 3800 yards


    not really much to say, was a typical Monday aerobic/recovery day.
    on the 1000, my goal was to just pace off of Lacey in the next lane, but the guy who I split with (can't remember his name) was enough ahead I didn't want him to lap me, so I pushed the last 200 yards or so.



    then made it to the gym after work. met the same guy as last week, and we went to the Mesa location of 24 Hour Fitness...
    Elliptical: 13:00, 173 cal, 1.48 miles, crossramp 8, resistance started at 8, up to 14, back down to 10

    Bench: 1 x 15 x 45, 3 x 10 x 135, 2 x 8 x 155, 1 x 5 x 175
    Dumbbell chest fly on decline bench: 1 x 15 x 45, 3 x 10 x 60s, 1 x 8 x 65s
    Multi machine front lat pulldowns: 1 x 15 x 90, 2 x 10 x 135, 1 x 8 x 150
    Multi machine seated row: 1 x 15 x 90, 2 x 10 x 135, 1 x 8 x 150
    Biceps preacher curls, standing: 1 x 15 x 70, 3 x 10 x 80
    Multi machine triceps rope pulldowns: 1 x 15 x 50, 2 x 8 x 70
    Leg raise: 3 x 15
    Plank: 5:00 of the usual

    this gym just gets crazy busy. I really wasn't in the mood for a treadmill, so I grabbed an elliptical, and just as well as I think all the treadmills were taken.
    thankfully there was one bench when we went over to weights. he forgot gloves, so was buying some at the gym, so I got in my first 2 sets solo. but it certainly was nice to have a spotter, especially on the higher weight sets.
    the flat benches were all taken, so we used a decline bench for the chest flys, which was quite interesting.
    then again for preacher curls, the seated was taken, so we used the standing one beside it.
    in both cases, just varying things a little seems to have awoken some extra stabilizer muscles, and I'm sure I'll be sore Wed morning.



    we did get tons of Trick-or-Treaters last night. I'd guess between 150 and 200. Went through about 1-1/2 large bags (Costco-sized) of candy. there could have been more, but I didn't turn on the lights until 6, and shut them off around 8:20pm. the dog was mostly behaved through it all.
  6. Wed 10272010 workouts, stuck in a timewarp

    by , October 28th, 2010 at 02:09 AM (aztimm's training blog)
    note to self--avoid watching or listening to something that can get stuck in my head. I caught the, "Rocky Horror," episode of Glee last night, and the song, "Time Warp," was stuck in my head the entire swim workout today, and much of the day after.....

    made it to swim workout with the team, Mesa Kino Aquatic Center (SCY)
    Paul and Laura were on deck, I was on Paul's side...chose the 'distance' option (there was an IM set from Paul, and Laura had 2 sets too)

    got in 400 w/u choice

    main set--
    10 x 300 @ 4:15
    --goal 85% effort, with about 10 sec rest
    --held around 4:02-4:05
    --I somehow both shorted a 100 somewhere (maybe missed 50 from 2?), and did a whole extra, so my ttl for this was around 3200

    300 continuous kick, 75 easy/25 fast

    50 breast off the block for time (36.4)

    200 w/d

    total: around 4100 yards


    notes--
    * there were just 4 of us who took this option. Initially I thought maybe Brad and I would be similar speeds, but that was way off..he held 4:00. Paul said the options were 1:10, 1:20, 1:30, or 1:40 base, but then gave the other conditions. when I came in on around 4:00 on the first, I decided I'd just do 4:15
    * Paul seemed to show up whenever I was at the wall, but I don't think he ever asked where I was at. he kept telling me to work on my walls, turns, no breathing inside flags, etc
    * I was in the mood for a sprint, initially I thought free, then remembered I hadn't done a fast timed breast for a while. I tried to recruit others, but no takers. before I started, Paul asked my goal, and I said 36-37. while swimming it, I thought that was way too fast, so when I came in and he asked what I thought I did, I said 40. I was quite surprised when he said 36.4. Of course I got a list of things to work on, from Paul, and the others...although none swam with me, they watched. 2 easy things...work on my turns, and my finish. I struggle with if I should glide/stretch out that last stroke, or take another. I could probably get this down to 34 with just a little work.
    * I was generally sore during workout, I'm blaming weights from Monday.


    then I made it to the gym after working today. just my usual gym near home, for a solo set...
    Elliptical: 13:00, 1.42 miles, 168 cal

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 8 x 155, 1 x 4 x 175
    Dumbbell chest fly: 1 x 15 x 45s, 2 x 10 x 60s, 2 x 8 x 65s
    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 180, 2 x 8 x 230
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 12 x 110, 1 x 6 x 140
    Biceps preacher curls: 1 x 15 x 70, 3 x 9 x 90
    Leg raise: 3 x 15
    Lifefitness triceps extension: 1 x 15 x 65, 3 x 8 x 110
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal

    I didn't bring good running shoes, so pretty much relegated myself to the elliptical. it wasn't too bad, but I just didn't feel like 15-16 min. was a little late anyway, so thought I'd cut out a couple min there.
    it is kind of silly, but kind of a psychological barrier to at least do a couple reps at 175. I could have done more, but as it was, I struggled with my flys...
    by the time I got to the triceps extension machine, I was quite fried.


    planning on a rare Thurs morning swim with the team, then a run tomorrow night. the guy I ran with last week is supposed to meet me.
  7. Monday 10252010 workouts

    by , October 26th, 2010 at 02:17 AM (aztimm's training blog)
    made it to swim workout this morning with the team, Mesa Kino Aquatic Center (SCY)
    it was a little chilly this morning, about 60F, and although several others were there earlier, I was nearly the first in the water (missed by barely a second)

    Paul and Laura on deck coaching, I was on Paul's side

    got in 550 w/u choice

    aerobic set, all done on 1:00 rest between each
    500 swim
    400 pull
    300 kick
    200 reverse IM
    100 drill
    50 fast from blocks

    the 'other' side of the ladder...
    5 x 100 pull @ 1:20
    8 x 50 kick @ 1:00
    3 x 100 IM @ 2:00
    8 x 25 underwater shooters @ :45
    100 scull

    200 w/d

    total: 3800 yards

    notes--
    * there was an incredible sunrise visible right as we were finishing the aerobic side of the ladder. I got a bit behind on the kick set, and it lingered through the remainder. Paul had pulled everyone out of the water to check it out, except me, and I finished wondering where everyone was at
    * used paddles + buoy for all of the pulling. the 5 x 100 @ 1:20 was a bit of a challenge, but I made the intervals with a couple seconds to spare
    * wore fins and used a kickboard for the first kick set, but just a kickboard on the second.
    * we had a rather large group, including at least one newer person.
    * Paul was on a mission...to take the wrist straps off of paddles. He got Lacey, the gal I shared a lane with. Just when he was going to do mine, we had a pull set, so he couldn't. I've tried them without using the wrist straps and it doesn't seem to make much difference. I use TYR Catalyst paddles, Ron Johnson recommended them to me years ago, and I think he designed them too. Paul keeps telling me he'll bring some other paddles for me to try, but he hasn't yet.



    then I did something completely unusual for weights. went to one of the other 24 Hour Fitness gyms (in Mesa), and met the guy I ran with last week. I got in the following--
    Treadmill: 12:00, 142 cal, 1.26 miles, avg 6.3 mph

    Dumbbell chest press: 1 x 15 x 45s, 2 x 10 x 65s, 2 x 8 x 70s
    Triceps skull crushers: 3 x 10 x 70 + 5
    Hammer strength front lat pulldowns: 1 x 15 x 90, 1 x 12 x 140, 2 x 8 x 190
    Freemotion dual cable cross chest fly: 1 x 15 x 60, 1 x 12 x 70, 2 x 10 x 80
    Biceps hammer curls: 3 x 12 x 35
    Leg raise: 3 x 15
    Inclined situps: 20
    Plank: 5:00, the usual

    notes--
    * even though we lifted different amounts, it was nice to have someone to lift with. I realized that I probably don't take enough rest when I'm alone, but having someone else forced me to rest while he was lifting.
    * the gym was super packed, and I felt like one of the oldest people there. so many young people from ASU...
    * I really would have liked to have benched today, especially with a spot, but the benches (regular, incline, decline) were all taken. we were lucky to find a vacant place to do dumbbells.
  8. Friday 10222010 workouts

    by , October 23rd, 2010 at 02:06 AM (aztimm's training blog)
    ended up not doing anything substantial workout-wise after my run yesterday morning. guess I'm just lazy.
    I did take the dog for a walk last night, and she needs to learn the difference between me running and walking with her. we get to the canal and she goes off in a 2-beat gallop when I'm just wanting to stroll along...


    made it to swim workout this morning with the team, Mesa Kino Aquatic Center (SCY)
    Paul and Laura coaching, several choices of workouts...I selected Paul's non-distance version

    500 w/u choice
    9 x 50, descend by 3's to 200 pace (when I asked which 50 of the 200, Paul thought I was being smart, then said to just divide your 200 time by 4)

    200 kick, 25 easy, 25 fast continuous

    3 x 200 @ 1:30 rest, done as
    --25 easy/25 fast, 10 sec rest
    --25 fast/25 easy, 10 sec rest
    --50 easy, 10 sec rest
    --50 fast
    (easy 50 recovery after each)

    100 easy kick

    200 medley relay (did the 50 br leg)

    50 easy

    200 free relay (did the last leg, 28.8)

    200 w/d

    total: around 2450 yards

    I don't know why I was so tired, but I just didn't even consider doing the distance set. Brad shared what they did--
    125, 225, 325, 425, 525 (maybe more), mostly aerobic, but the last 25 of each FAST
    the distance folks joined us for the last 200 free relay...my team came in 2nd.
    I wish Paul had gotten a breast time, I'm not as concerned with my 50 free, but evidently he is. He told me now that I consistently get below 29, I need to shoot for under 28 (he said for a 27), and a 58 for my 100 free. I told him that I've never gone under a min for 100 free, but he said he wants me to work on it. He said I just need to kick more...and I said, "If I stop running I'd probably get there fast." but I'm not about to do that. I had some running speed when I was 22-23, and sometimes think that maybe I'll get it back.


    then made it to the gym on my way home.
    Treadmill: 15:00, 189 cal, 1.68 miles, avg 6.7 mph. Around 2 min warmup, 1 min warmdown

    Dumbbell chest press: 1 x 15 x 45s, 2 x 10 x 65s, 2 x 8 x 70s
    Standing single arm dumbbell triceps curl: 1 x 12 x 25, 2 x 10 x 27.5
    Seated dumbbell shoulder press: 2 x 12 x 30s, 2 x 10 x 35s
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 170, 2 x 10 x 190, 2 x 8 x 210
    Precor rear delt: 1 x 15 x 50, 1 x 12 x 70, 2 x 10 x 90
    Leg raise: 3 x 15
    Lifefitness biceps curl: 1 x 15 x 65, 2 x 12 x 110, 2 x 10 x 125
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Plank: 5:00 done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    I didn't feel like doing the elliptical, and just wanted a warm-up run, so my goal was 1.5 miles, around 15 min. once I got going, I got into it and almost kept going...
    seemed like a dumbbell kind of day. the gym was pretty dead, especially the area near the dumbbell racks. I hadn't done triceps curls for a while, and hadn't done shoulder press w/dumbbells for ages. the weight wasn't too bad, but since I'm not used to it, my stabilizer muscles go crazy.


    ran into Jerry at the gym, the husband of one of the women I've ridden with. I rode with him a couple times too, and he said he's going out tomorrow, his wife on Sunday, and did I want to join either. I may go with him tomorrow. He's closer to my speed, and he's only planning to go ~35 miles. And it wouldn't mess with my run on Sunday.

    this is my last weekend home without anything planned for a couple weeks. next weekend is my trip to Richmond, VA, that I planned over a month ago. then suddenly a trip to Seattle recently came on my radar for the following weekend.
  9. Oct 19-202010 workouts

    by , October 21st, 2010 at 01:50 AM (aztimm's training blog)
    gets so easy to get behind with blogging...

    anyway, I swam with the team Tues morning, coach Sheila was on deck...

    got in 500 w/u

    6 x 75 @ :15 rest, 1st 25 stroke (IM order)/50 free, x 2
    9 x 50 kick @ 1:10, descend 1-3

    3 x 100 @ 2:00, descend 1-3 (1:20, 1:15, 1:10)
    4 x 50 @ 1:00, descend (38, 36, 34, 30)
    50 easy
    8 x 25 @ :40, odds ez no breath, evens u/w dolphin

    50 easy
    2 x 100 @ 2:00, moderate/hard (breast)
    3 x 50 @ 1:00, desc 1-3
    50 easy
    4 x 25 @ :40, odds ez no breath/odds u/w dolphin

    200 w/d

    although he didn't coach, Paul was lingering around, and jumped in and shared the lane with me. on the 4 x 50s descend, the fast one was all draft from him. my goal was to just stay close enough so I could benefit.


    ended up meeting a friend for a run after work...
    Time: 00:50:35
    Distance: 5.37 mi
    Elevation Gain: 217 ft
    Calories: 723 C
    Avg Pace: 09:25 min/mi
    Avg Moving Pace: 09:20 min/mi
    http://connect.garmin.com/activity/53682036

    we hadn't seen each other for about 2 months, and he hadn't run for about the same. we started out ok, then I realized he was quickly dropping behind me. he told me to go ahead, I could loop back, etc. but I was thinking...after my fast long run on Sunday, I could go for an easy day. sure there were stretches when I was ahead, but I tried to slow down and let him catch up. since he hadn't run for a while, I wanted to make sure he'd be ok. very unusual for me to take an easy run. usually I either go hard or I skip, but this felt good.



    then made it to swim with the team this morning, Laura was coaching...

    500 w/u
    200 swim
    200 kick (w/fins + board)
    200 pull (w/paddles + buoy)

    6 x 75 @ 1:30, odds free-back-free, evens free-breast-free

    400 @ 6:00
    8 x 25 @ :30
    300 @ 4:30
    6 x 25 @ :25
    200 @ 3:00
    4 x 25 @ :20
    100 @ 1:30
    2 x 25 @ :15

    400 reverse IM, 25 drill/25 kick x 2 for each stroke
    200 w/d

    total: 3650

    today was the day of the 'triple bypass,' and there were tons of people there, and Paul coached them. he did wander over and tried interfering with Laura, but she kept pushing him back.
    for the first time in a while, we had 3 in a lane and circle swam most of the set. Juan, a super-fast swimmer, did IM so I led the lane.
    the 25s were quite a challenge, especially 4 @ :20 and 2 @ :15. I thought I could treat the 100 @ 1:30 as recovery, but ended up coming in on 1:08.


    then made it to the gym after work. seriously considered ditching, but then realized that over the next few weeks my gym attendance will be suffering. so I've decided it is better to just go and maintain rather than skip.
    Elliptical: 12:00, 1.3 miles, 155 cal

    Decline bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 6 x 155
    Dumbbell chest fly: 1 x 15 x 45s, 2 x 10 x 60s, 2 x 6 x 65s
    Triceps skull crushers: 3 x 10 x 70 + 5
    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 180, 2 x 9 x 230
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110, 1 x 6 x 140
    Biceps preacher curls: 1 x 15 x 70, 3 x 10 x 90
    Leg raise: 3 x 15
    Plank: 5:00, done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    don't really know what happened with my elliptical. I think I started it at too high a level, and seriously spaced out at several points and lost track of what I was doing. decided to just stop at 12 min -v- the usual 16.
    then I just wasn't in the mood to bench, and all 3 were taken when I first got to weights, so I thought I'd try decline. used to like that, but after not doing it regularly, it just feels odd.
    mixed up a different combination of things today too.
    overall, not a bad set, and maybe 80 min total.
  10. Monday 10182010: AM Swim & PM Gym

    by , October 19th, 2010 at 02:29 AM (aztimm's training blog)
    had quite a busy day yesterday after my run. took Holly (the dog) to the Chandler dog park, the same park I ran through and took my restroom break at, Paseo Vista. Quite a nice facility, they have 2 areas that they rotate between to let the grass recover. Double entry gates, shaded picnic tables, water fountains (including a dog one), and tons of toys. Holly had a great time...here's a picture from there:
    http://www.facebook.com/photo.php?pi...&id=1816569820

    Then, after a quick shopping trip (I got 2 white dress shirts, didn't have any), I cleaned off the back patio, re-did planters, etc. Lots of moving furniture, crouching, picking up heavy planters, etc. Didn't yet move the patio heater out from the garage, but probably in the next few weeks (it can get chilly here in the evenings in winter).

    so all of that, combined with my long run (and fast for me) set me up to be quite sore this morning. I think I reached for the pain killers almost immediately.
    but I did make it to swim with the team, Mesa Kino Aquatic Center (SCY)
    Paul and Laura were on deck, I was on Paul's side

    got in 600 w/u choice various

    16 x 50, done as--
    * 4 x 50 @ 1:00 drill/swim
    * 4 x 50 @ 1:00 swim/kick (I swam with a kickboard between my legs, then used it to kick on the 25)
    * 4 x 50 @ 1:00 swim desc 1-4
    * 4 x 50 @ :45, hold the fastest descend (ouch!)

    400 done as 25 scull/75 swim continuous
    400 done as 75 swim/25 kick continuous

    16 x 25, done as--
    * 4 x 25 @ :45 drill
    * 4 x 25 @ :45 kick
    * 4 x 25 @ :45 swim, desc 1-4
    * 4 x 25 @ :30, swim hold the fast descend

    2 x 200 @ :30 rest, 25 drill/75 swim
    2 x 200 @ :30 rest, 75 swim/25 kick

    100 easy w/d

    total: 3700 yards

    notes--
    * my primary goal of the set today was a recovery swim. although I didn't swim since Friday, my activities from yesterday demanded an easier day today. and those who do swim on weekends usually get a good set on Sunday with coach Laurel.
    * there were about 6 of us who did this set, but just Lindsey, Whitney, and I did these intervals. I had my own lane on the end next to them. they tried to engage me in conversation several times, but I'm really not much of a workout chatterer. they did think it was clever how I pulled with the kickboard on the swim/kick 50s.
    * at some point, I was at the wall waiting, and I heard a voice from above...I looked up and Paul was all balled up on the block above me. he told me that my right hand is dragging too many bubbles, so I was trying to work on that. when I looked it was very odd...my left hand does but not as bad as the right hand. I must have it at an odd angle or something.
    * the 50s descend weren't too bad, until I found out we had to hold that fast pace, on 45. I think I did 35, and I held that, but it certainly didn't feel like a recovery swim.
    * overall, I thought it was a good set. had I swam on my own, I'd have done endless swimming, maybe 500s, or some distance without really looking at the clock.


    then I made it to the gym on my way home...
    Treadmill: 16:00, 203 cal, 1.78 miles, 2 min warmup and about a min warmdown

    Incline bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 8 x 155
    Freemotion dual cable cross chest fly: 1 x 15 x 60, 1 x 12 x 70, 2 x 10 x 80, 2 x 8 x 85
    Multi machine front lat pulldowns: 1 x 15 x 90, 2 x 12 x 135, 1 x 10 x 150
    Multi machine seated row: 1 x 15 x 90, 2 x 12 x 135, 1 x 10 x 150
    Multi machine triceps rope pulldowns: 1 x 15 x 50, 2 x 10 x 70, 1 x 8 x 80
    Leg raise: 3 x 15
    Hammer strength biceps curl: 1 x 15 x 45, 1 x 12 x 70, 2 x 10 x 80, 2 x 8 x 90
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Plank: 5:00, done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    notes--
    * the gym parking lot was extremely crowded. seemed like I had to walk a mile to get inside. thankfully most of the people seemed to be in a class or something. it was busy on the floor, but not horrible.
    * after reading that post on the forums about the gal wanting to increase her swimming, I decided I should do a recovery run. I really despise treadmills, and try to avoid them, but they're a necessary evil. great for working pace. I started around a 9.5 mph and worked my way up to I think 8 mph (around a 7:30 pace).
    * mostly did what was my Friday weight routine. there's a few things I stuck with, but I really wasn't in the mood to do preacher curls, so I did the HS machine instead. the dual cable machine I usually use was broken or something, so I used another...it seemed people kept walking extremely close. not something you want to do when someone is lifting right there.
    * I like it when I break my 3 core/abs things up, I don't know why I don't do that more often. going right from the leg raise to situps just makes my abs burn so much. at least 1 thing in between gives them a little recovery.


    I'm trying something different tomorrow...AM swim with the team, then a PM run after work. I usually switch around this time of year for winter. Several people have expressed interest in running, they know where/when I'll start, I'll be surprised if any show. I'm both looking forward to and regretting running the hills of Papago Park, zoo, botanical gardens...

    Oh, and I found out about a 1/2 marathon today, I think Dec 5, right in the area in Scottsdale. Info is here. Maybe Patrick's wife has done it, and can share some info? Or maybe I can look for her and finally meet her for a run? Given my run yesterday (did about a half in 1:50), I'm now setting a goal of 1:45.
  11. Friday 10152010: AM distance swim & PM weights

    by , October 15th, 2010 at 02:18 PM (aztimm's training blog)
    for the first time in quite a while I took an extra rest day yesterday. I thought of doing a solo ride early in the morning, but slept horribly Wed night, and slept in a little. the women I had ridden with a couple times earlier this year had invited me to meet them around 8:30, but I still wasn't feeling quite up to it yet at that point. so other than a scheduled trip to the vet and a dog walk, I didn't leave the house all day (worked from home). I did nap after finishing work, and was in bed around 9pm...felt like I could have slept even more.

    anyway, made it to swim workout this morning with the team, Mesa-Kino Aquatic Center (SCY)
    Paul and Laura on deck...I chose the distance option, was mostly coach-less, but Paul did visit me from time to time

    got in 500 w/u choice

    6 x 500 @ 7:30 (took an extra :30 before #6)
    --#1 to #4 were a 100 through 400 fast, :10 rest, remainder cruise
    --#5 and #6 were FAST, with #6 faster than #5

    8 x 50 FAST kick @ 1:30

    50 easy

    50 FAST free blocks (28.9)

    200 w/d

    total: 4200 yards


    notes--
    * there was just one other person who chose this option, but she was a bit slower than me so it was mostly like doing the set alone, and she left early anyway. Paul did seem to notice when I'd come in for my :10 rest and after each 500 and yell me on though.
    * I was both happy and upset to do a set like this on my own. given how I was feeling, I really wasn't in the mood to do a sprint set with tons of block work. but it is nice to have someone close in speed for 500s to push, especially on the last.
    * I did get a couple times from the 500s... #1, fast 100 around 1:11 then finished around 7:05. #2 fast 200 around 2:36 then finished around 7:00. #3 fast 300 around 4:00, not sure on finishes, but I got more than :30 rest. didn't get times on 4. #5 was around 6:42, and #6 around 6:31. I'd like to see this come down to around 6:15, I guess it is an easy, round number...and a 1:15 avg seems like a solid time for me. not that I'm horribly upset with my time today, given my conditions.
    * I usually struggle with kicking, but today that felt surprisingly good. I did it all flutter w/board, a couple of dolphins off each wall. my times were :45 to :48 (maybe 43 on one), which isn't bad, I usually struggle to hold 1:00 on most 50s kick w/o fins. maybe no running yesterday was a plus.
    * the sprint group finished, and Paul gave me an out of my last 2-50s kick if I did a 'get out' swim, but I told him I'd finish, then do the swim. he talked Brad into racing me, basically just pacing me. Brad finished in 28.5 I think. Paul's been telling me my start dive is short, so I really went extra long today, felt like I was 1/2 way down the pool (but really wasn't). a 28.9 is fantastic for me on a good day, I didn't know what to think today. some people said how good it was, then I said, "it just means I didn't work my 500s enough." (taken from Q's thoughts on my fast 50 last week after a T-30). Paul gave me a look after I said that, but didn't say anything.



    I'll probably head to the gym tonight if I feel up to it. but I've decided that if I feel like I'm getting a cold I'm not going to kill myself with working out. I've done that in the past, only to get hit extra hard and have to take a week or more off. hopefully I can keep this cold or whatever it is at bay and kick it before it gets full blown.

    ________________
    did make it to the gym and did the following--

    Treadmill: 27:01, 354 cal, 3.1 miles, 2 min warmup and 1 min cooldown, max speed 8.1 mph

    Dumbbell chest press: 1 x 15 x 45s, 2 x 10 x 65s, 2 x 6 x 70s
    Triceps skull crushers: 3 x 10 x 65 + 6, 1 x 8 x 70 + 5
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 170, 2 x 10 x 190, 2 x 8 x 210
    Precor rear delt: 1 x 15 x 50, 1 x 12 x 70, 2 x 10 x 80
    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 180, 2 x 8 x 230
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110, 1 x 8 x 140
    Standing multi machine biceps curls: 1 x 15 x 80, 2 x 10 x 120, 1 x 8 x 130
    Leg raise: 3 x 15
    Situps on decline bench: 30 regular, 30 Rocky, 30 regular
    Plank: 5:00, done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    notable--
    * increased my dumbbell chest press to a new max, 70# for each arm! it really didn't seem much more than 65.
    * also increased the skull crushers to a new max, also 70# ez bar.
    * otherwise, nothing really new. 2 increases a session is more than enough for me.

    Updated October 16th, 2010 at 01:32 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Monday 10112011: AM Swim & PM Gym

    by , October 12th, 2010 at 01:26 AM (aztimm's training blog)
    so question for other dog owners. if she cries at 3am, do you get up to let her out? I debated to myself, but eventually thought if she was crying that much, she may go inside...so I got up and let her out. just don't want her getting in the habit of doing that.


    anyway, I did make it to swim workout with the team, was quite tired due to said dog. Kino Aquatic Center, Mesa, 6am
    Paul and Laura coach, was on Laura's side

    400 w/u choice

    w/u set--
    300 swim
    300 50 free/50 back
    300 50 cruise/50 build

    transition--
    2 x 50 kick @ :10 rest
    2 x 100 (50 swim/50 drill) @ :10 rest
    2 x 200 @ :10 rest (I pulled)

    main--
    800 neg split for time
    4 x 150 @ 2:15 descend (I pulled)
    4 x 100 @ 1:25 descend

    200 w/d

    total: 4000 yards

    notes--
    * Paul and Laura were mixing things up today, who knows, maybe the whole week. Paul took the more sprinty workout, Laura the longer, on their usual sides. a couple of us moved, some stayed with their usual coach. got to swim next to some people I don't usually see.
    * Laura is so much more active than mellow Paul. she always has a stopwatch in hand, and actually got splits for each of us on the 800, only I don't remember what they were (really wasn't prepared for that, don't know what I'd do with them, but I'm sure some people here would critique me). I think my final time was around 10:50. just not used to that level of detail....several times at ASU I'd start a long swim and finish to find the coach put away the clock.
    * there was supposed to be a 400 neg split between the 150s and 100s, but we didn't have enough time. I really wanted to do it, almost asked if I could just stay to do it all.
    * did most of the set with Brad, he just barely lapped me on the 800 though.




    then I made it to the gym on my way home.

    Elliptical: 16:00, 1.76 miles, 207 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 2 min, 11 for 3 min, 12 for 4 min, 13 for 2 min, 14 for 2 min, a min warmdown at 11

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 7 x 155, 1 x 5 x 175 (w spot)
    Dumbbell chest fly: 1 x 15 x 45s, 2 x 10 x 60s, 2 x 6 x 65s
    Hammer strength front lat pulldowns: 1 x 15 x 90, 1 x 12 x 140, 2 x 8 x 190
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110, 1 x 6 x 140
    Biceps preacher curls: 1 x 15 x 70, 3 x 10 x 90
    Leg raise: 3 x 15
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Precor triceps extension: 1 x 15 x 60, 2 x 10 x 80
    Plank: 5:00 done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal


    notes--
    * I really didn't want to go, but drove myself there and struggled to get inside, changed and on the elliptical. I started up my Running playlist, that I just refreshed yesterday, only to have a song from the South Park movie (not really appropriate to say, but it is about Cartman's mom), and I just couldn't stop laughing. I saw that movie in the theater back when it came out...was the only movie I remember being carded to get into.
    * also just before I got on the elliptical, I saw the guy who I had to pull the bar off of on the incline bench last week. he was jogging on a treadmill just behind me, and actually waved to me.
    * did get a spot for my last round of bench, and he asked ahead what I wanted (I told him, "start with just your fingers, then if I'm still struggling, gradually pull more")...ended up running into the same guy a couple times after that, and we worked in together on the decline bench for situps (he did different versions).
    * think I hit a new max on preacher curls with that 90#. it didn't feel so bad, but I'm sure I'll feel it tomorrow or Wed. also odd with my playlist, as I was sitting down, the song Papa Don't Preach began...


    planning to get in a run, Biltmore area/AZ Canal, before work in the morning. I have an odd thing tomorrow night so won't get in a swim.
  13. Wed-Fri 1006 to 10082010 workouts

    by , October 9th, 2010 at 07:17 PM (aztimm's training blog)
    Have no idea how I got so far behind on my blog, and one it started it seems more and more difficult to get caught up in the whole mess.

    Anyway, Wednesday was a normal swim-weights day, before/after work....




    AM swim with the team, Kino...Paul coaching

    600 w/u choice/various

    10 x 50, odds @ :45, evens @ 1:00

    10 x 100 kick @ 2:00 (used fins)

    600 pull, progression through it...first 100 easy, then 75 easy/25 fast...I didn't realize at the beginning that this would require going a 175 fast!

    10 x 50 @ 1:30 fast kick
    (did breast w/o fins, last 4 hands behind back)

    50 fast breast w/flower cap* (:40.1)

    100 easy


    total: 3450 yards


    notes--
    * the most noteworthy things I remember about this were for some reason my right foot (the one that got sprained last year) had swelling in the arch. I can't explain how/why, I wish I knew. wearing fins was a bit awkward, but I survived
    * the fast 50 w/flower cap was a birthday swim. as it was also Whitney's birthday, I assumed (incorrectly) that only one such cap existed and I'd somehow get out of it. I couldn't have been more wrong. not only is the cap obnoxious, but I don't wear a cap to begin with (unless I absolutely have to), so I was very very warm. Paul and Laura got everyone with kickboards pushing against the lane...Whitney went first, did breast, so I felt like I had to. somehow I beat her by 1 sec
    there are multiple pictures of the events floating around on Facebook. if by some off chance someone hasn't seen them, reply to this and I'll provide links.



    after a day of work through the paddy wagon, I arrived at the gym. I thought things were over, but evidently not. 24 Hour Fitness had started a new system a few months ago to check-in, you punch in your phone number, scan your finger, a light turns green, and you go in. only this time, Mario (he also lifts) was at the desk and says, "Happy Birthday!" a gal there with him said, "Happy 29th!" (when I started laughing).
    anyway, here's what I did.....

    Elliptical: 16:20, 1.8 miles, 213 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 2 min, 11 for 3 min, 12 for 4 min, 13 for 2 min, 14 for 2 min, then about a min warmdown at 12-11

    Dumbbell chest press: 1 x 15 x 45s, 3 x 10 x 65s
    Triceps skull crushers w ez bar: 4 x 12 + 6 narrow chest presses after each round
    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 160, 2 x 10 x 210, 1 x 8 x 230
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 170, 2 x 10 x 190, 2 x 8 x 210
    Precor rear delt: 1 x 15 x 50, 1 x 12 x 70, 2 x 10 x 80
    Multi machine standing biceps curls: 1 x 15 x 80, 2 x 12 x 120, 1 x 8 x 130
    Leg raise: 3 x 15
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Plank: 5:00 done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r leg l arm raised, 10 sec normal, 25 sec l leg r arm raised, 15 sec normal

    the most noteworthy thing I remember was when I was about to start on the Pec Fly machine. The Incline Bench is just in front, and a guy seemed to be struggling...I asked if he needed a spot. He said no. Next thing, he's barely keeping the bar above his chest. I don't even remember how I did it, but I was there pulling it off him (it only had 25# on each side). I told him to take off the weight and lift the empty bar. He said, "I don't know why this is happening, I'm used to this." (I'm sure I rolled my eyes). He struggled with the empty bar, then asked me how much that weighs. I told him 45#. Finally he got up and went over to the dumbbells. I figured he could be someone else's project, and I got on with my set.

    Walked the dog about a mile after I got home.




    Thurs morning I had an 8:30am meeting on the West side of town, so did a run in central Phoenix prior....
    Time: 01:17:37
    Distance: 9.13 mi
    Elevation Gain: 51 ft
    Calories: 1,232 C
    Avg Pace: 08:30 min/mi
    Avg Moving Pace: 08:28 min/mi
    http://connect.garmin.com/activity/52076387

    I didn't save my song playlist before yesterday, and once a song is replayed it gets repositioned in my iTunes library, thus rendering the list useless.
    memorable things about the run--
    * it was a little chilly when I started, around 65F. I wore a shirt for the first time in a while (since 'the incident'). just my sleeveless singlet, which made me so warm I regretted it.
    * the park restrooms were open (they had been locked lately). of course I didn't really need them this time...


    I had taken my swimming bag with me, just in case I decided to swim (solo or with the team) Thurs night, but I bagged that and went home. ended up walking the dog about a mile. and nearly passed out.



    Friday swam with the team, 6am Kino, Paul was coaching (SCY)

    500 w/u choice
    10 x 50 @ :45 "to get the blood flowing"

    T-30 ~ 2300 yards

    10 min kick ~ 500 yards

    fast 50 off blocks, free (30.1)

    250 w/d


    total: 4100 yards


    notes--
    * the tri-group was there, as Paul had said we'd be doing a T-60. at some point he scaled that back...
    * one of the tri guys somehow ended up in the lane with me. when Paul gave the set of 50s, he asked JoAnne, "what's a 50?" after a couple laps of near combat swimming, Paul moved him to a more appropriate lane.
    * evidently there was an algae bloom in the pool earlier in the week. there was tons of chlorine, it was very cloudy. I'll blame that on not reaching 2500.
    * I did wear my Fastskin brief. I figure I have it, I might as well. this was just the 3rd time I've worn it. it really feels as if I'm not wearing anything at all. I just hope the extra chlorine won't kill the suit...
    * some of the tri guys are faster. for the T-30, I only lapped one twice. I got him to do the fast 50 at the end with me, and he did 28.7, but in a wetsuit.




    then I made it to the gym after work last night...
    Treadmill: 18:10, 2.08 miles, 235.7 cal, avg 6.9 mph

    Incline bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 7 x 155, 1 x 4 x 175
    Freemotion dual cable cross chest fly: 1 x 15 x 60, 1 x 12 x 70, 2 x 10 x 80, 2 x 8 x 85
    Multi machine seated row: 1 x 15 x 90, 2 x 12 x 135, 1 x 10 x 150
    Multi machine front lat pulldowns: 1 x 15 x 90, 2 x 12 x 135, 1 x 10 x 150
    Multi machine triceps rope pulldowns: 1 x 15 x 50, 2 x 10 x 70, 1 x 8 x 80
    Biceps dumbbell hammer curls: 1 x 15 x 35s, 2 x 10 x 40s
    Dumbbell wrist curls: 2 x 12 x 15, 1 x 10 x 20
    Leg raise: 3 x 15
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Plank: 5:00 done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    noteworthy--
    * since I didn't run on Sunday, I decided to get a couple extra miles. that brings my weekly total up to 23, which isn't too shabby.
    * I hit my max on the incline bench, but only 4 reps, and barely that. I think the elliptical takes much more out of my arms (since I'm using them) than a jog for a warm-up, and that probably gave me an edge.
    * I had almost forgotten about the wrist curls from last Friday, so threw them in at the end. still hurts on the right, left is mostly ok.


    well so much for a recovery day today. I had a work thing this morning (a video shoot), then got home just in time to help clean the garage, and do some of the usual house chores.

    hopefully I'll get up for a long run tomorrow morning, the weather should be nice for it.



    the water began to flow into Tempe Town Lake yesterday morning, and they say it will be full by Oct 26, plenty of time for the AZ Ironman.

    Updated October 10th, 2010 at 12:09 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Running
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  14. Monday 10042010: AM Swim, PM Weights, Lake update

    by , October 5th, 2010 at 01:28 AM (aztimm's training blog)
    the news came out today--they'll begin re-filling Tempe Town Lake this Friday, Oct 8, ahead of schedule. the latest news cane be found here:
    City of Tempe--Town Lake website
    It will take about 3 weeks for the lake to fill.

    I remember when the lake first filled...they had updates on the news daily. I'd imagine it will be similar this time too.


    Anyway, I was so exhausted yesterday, I slept in and bailed on my long run. I do this maybe 3 or 4 times a year... Other than going to church, and some quick errands, I really didn't do anything of value yesterday. Oh I did walk the dog, about a mile...


    Did make it to swim workout this morning with the team, Mesa Kino Aquatic Center (SCY)
    Paul and Laura on deck, I was on Paul's side

    got in 400 w/u choice

    broken 1650, done as
    25-50-75-100-125-150-175-200-225-250-275
    odds: free
    events: anything else (stroke, kick, etc). I did it all breast (the 250 was a challenge)
    after each--5 deck pull outs

    easy 50

    8 x 100 @ 2:00
    --off the blocks
    --at the 50 off the blocks also

    25-50-75-100-75-50-25
    odds: free
    events: kick

    200 w/d

    total: 3450 yards

    notes--
    * there was quite a bit of whining about the deck pullouts. for someone who lifts, they're not a problem at all...I nearly caught up with some of the faster folks on almost every set, until the longer swims.
    * I had thought of doing some of the non-free as backstroke, but by the time I got to the 150 I figured I should just see if I could do it all breast. and I was wondering why my chest was sore late in the day...
    * the blocks were quite interesting, especially going off 2x per 100, I don't think I've ever done that before. I didn't kill myself on them, I'd guess I held 1:18 to 1:22, including stopping, pulling out, climbing the block, and diving.
    * after workout, Paul told me that one of the distance options on Friday would be a T-60, if I want it. not sure if I do, we'll see how I feel by then.
    * also at the end, Paul asked if I wanted to do some kicking...I had just gotten out of the water. but Lindsey was still in, and he handed her a cinder block, she immediately sank. he had to help pull her up and take the block. he said it was about 20#. thankfully I didn't get involved with that nonsense.
    * in our monthly newsletter, Paul and Laura indicated that the annual, "Triple Bypass," on Oct 23 (I think, a Wed at least). this is when you do the 6am, noon, and 6pm workouts all on the same day. I'd think about it, but Wednesdays are tough to get in a noon workout...but maybe I can shuffle things around.


    during the day a storm rolled through the area, and by the time I left work (5ish), it was all done, but the temp cooled off nicely. it was around 80F, I opened my sunroof and windows to drive to the gym. hadn't done that for months (after work). it was tempting to get out and make up yesterday's run, but that would screw with my schedule, so I went to the gym....
    Elliptical: 16:00, 1.77 mile, 209 cal, crossramp 8, resistance--8 for min, 9 for a min, 10 for 3 min, 11 for 3 min, 12 for 4 min, 13 for 2 min, 14 for a min, then a min cooldown at 12-11-10

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 8 x 155, 1 x 4 x 175
    Dumbbell chest fly: 1 x 15 x 45s, 3 x 10 x 60s
    Multi machine front lat pulldowns: 1 x 15 x 90, 2 x 12 x 135, 1 x 8 x 150
    Multi machine seated row: 1 x 15 x 90, 2 x 10 x 135, 1 x 8 x 150
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110
    Leg raise: 3 x 15
    Biceps preacher curls: 1 x 15 x 70, 2 x 10 x 85
    Lifefitness triceps extension: 1 x 15 x 65, 2 x 12 x 110, 1 x 8 x 125
    Plank: 5:00 done as a min w forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    notes--
    * have to remember to try to get to the gym earlier on Mondays. it was pretty dead when I first got there, but by 7 it had really picked up. I got there around 5:45, left right at 7:30.
    * mixed up my elliptical for the first time in a while. cut a min from level 10 (from 4 to 3 min), and added it to level 13 (from 1 to 2 min). probably will continue to mix things up, but keep it in the same overall time
    * my bench felt surprisingly good, and I hit above my body weight for the first time since before my big vacation. still 10# off my max, but not horrible.
    * my flys felt much better today too, but I did 60s instead of 65s. I'll do that a couple more times before I try 65 again.
    * otherwise, got in nearly everything I wanted to. like I said, it wasn't busy until the end. I did want to do some incline situps, but by that point the decline bench was very busy.

    got home, walked the dog (another mile)...and relaxing.
    oh, and on the dog update--she's interacted with the cats and they're mostly getting along. we got a gate (from Amazon) so the cats have the guest room to themselves, they can get out, but the dog can't get in. the funny thing, my 13 year old cat somehow is holding his ground, and the dog is scared of him. I watched a bit of, "Dog Whisperer," while vegging yesterday (and CBS's Sunday Morning did a segment on him too). one of the errands yesterday included a stop to Petsmart; I've gone there many times for cat and fish stuff, but the dog side of the store is simply overwhelming.


    working from home tomorrow, planning a little longer run, 10-12 miles, then probably get to the 6pm swim workout at Kino.
  15. Friday 10012010: PM Weights

    by , October 2nd, 2010 at 08:04 PM (aztimm's training blog)
    I did make it to the gym last night. Usually it is far tougher to get to the gym when I go home first, but when I work from home it isn't too bad. Even though I got out of the house for morning swim workout, and some errands around lunch, it feels good keeping on some sort of schedule and getting there.

    I had forgotten that the Friday boot camp starts at 5. I got there around 5:45, and the class was out using treadmills/ellipticals/ bikes, but they moved back into the group workout room almost right as I was ready to start. so I got my favorite ellipital....

    Elliptical: 17:00, 1.86 miles, 218 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for 1-1/2 min, 1-1/2 min cooldown

    Incline bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 7 x 155
    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 140, 2 x 10 x 190, 2 x 8 x 210
    Freemotion dual cable cross chest fly: 1 x 15 x 50, 1 x 12 x 60, 2 x 10 x 70, 2 x 8 x 80
    Multi machine standing triceps rope pulldowns: 1 x 12 x 50, 2 x 10 x 70, 2 x 8 x 80
    Standing biceps dumbbell hammer curls: inside grip, perfect form 3 x 12 x 35
    Wrist curls w dumbbell: 3 x 12 x 15
    Leg raise: 3 x 15
    Plank: 5 min, done as a min forearms on foam roller, 30 sec normal, a min left, a min right, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    notes--
    * still not feeling quite back to normal with benching, and I think something happened to my right wrist at some point. I'm sure I slept on it the wrong way on the flight to London last month, and/or in a hotel bed. I get a bit pissed that a wrist can hold up my whole chest workout...
    * Leslie had posted that she did the HS high row machine and did 200, so I thought I'd see what it felt like. I start with 45s on each side, then I added 25s, then more 25s (for 190). I usually end there, but I thought I'd see how it felt with 10s (for 210), and it really wasn't bad. One thing I like about the high row -v- a lat pulldown or a normal row is it seems to incorporate both of those together. I sometimes have the wretched wrist issues with the lat pulldown. so it kind of gives a double shot. I'll have to experiment with this a bit. I do feel a bit tight in my back right now, but I think that's from sitting on planes for the past day.
    * so I ran into one of my gym rat friends. this guy is around 22, but seems quite knowledgeable about the latest (and not so latest) lifting trends. he was near me when I did my hammer curls. normally I'll star with 35 then bounce up to 45 only with this guy holding my arms (so I did it absolutely correctly and didn't move my back, legs, etc), even 35 was a struggle.
    * after the hammer curls, I asked him about wrist/forearm lifts. I called them wrist curls, basically I knelt down next to a flat bench (the bench longways against my stomach), extended my arm out so my wrist dangled on the other side, pulled a 15# db up, then let it go down...as far as my fingers could tolerate. I was fine with my left hand, but the right was really a struggle. I think 15 was about the right amount to use, although the guy said I could probably do 20.
    * had I not had plans for later in the night, I would have loved to have worked out with this guy for a while. I didn't go into detail why I couldn't (he wouldn't understand), but it was great to run into him and have him work with me like this. always good to clean up something I'm doing, and even better to learn something new.

    pretty much had enough time to run home, walk the dog, eat dinner, then got out to the PHX airport for another marathon day of flying. this time was PHX-PHL-RDU. I spent about 4-5 hours in Raleigh, and it isn't such a bad place at all. I ate lunch at The Deli, which was ok, then went over to The Raleigh Times Bar, which was very good (should have saved lunch for there). Drank some local beer (first a lager, then a pumpkin), walked around town...someone took a picture of me in front of the Sir Walter Raleigh statue:
    Statue picture here
    walked down to the NC Capitol bldg, then drove back to RDU.
    Weather there was fantastic--sunny and I'd guess 70-75. Great weather to sit outside for lunch and a nice walk around town.
    I'm now headed back to PHX...flew again through Philly. I'm hoping to get out for a 10-12 mile run tomorrow morning, we'll see what happens. I'll definitely take things easier during the coming week.
  16. Wed 09292010: AM Swim & PM Gym

    by , September 30th, 2010 at 01:52 AM (aztimm's training blog)
    made it to swim this morning with the team, Kino Aquatic Center (SCY)
    Paul and Laura on deck coaching, I was on Paul's side

    got in 600 w/u choice/various

    warm-up set--
    8 x 75 @ :15 rest, kick/drill/swim
    odds free, evens IM order

    main set (no extra rest)
    1 x 200 @ 3:00
    4 x 25kick @ :30
    2 x 200 @ 3:00
    4 x 25 kick @ :30
    3 x 200 @ 3:00
    4 x 25 kick @ :30
    4 x 200 @ 3:00
    4 x 25 kick @ :30

    around 2 min rest

    200 IM done as 25 swim/25kick

    200 warm-down

    total: 4000 yards

    notes--
    * the choices of interval for the 200s were: 2:30, 2:45, 3:00, or 3:15 (maybe slower too, not sure). no way I could do a 2:30, 2:45 would have been tight...I was hoping for a 2:50 option
    * my times were ok... round 1--2:43 (thought of doing the 2:45s). round 2--2:49, 2:48 (Paul was yelling at me to go faster). round 3--2:44, 2:42, 2:41 (he continued to tell me to go faster but I ignored most of it). round 4--2:40, 2:37, 2:33, 2:30
    * there were basically 2 of us doing this interval, Lacey and I. Amy started with us, died, then put on fins and re-joined us.
    * I think I need a set with a tight interval. if I'm given 3 min, it is so easy to just hold 2:50 and not really push myself. I probably should have tried the 2:45...


    then I made it to the gym on my way home after work. was very tempting to just blow it off again and come home to walk the dog...
    Elliptical: 16:20, 1.83 miles, 214 cal, crossramp 8, resistance 8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for a min, then a min warmdown at 12-11-10

    Dumbbell chest press: 1 x 15 x 45s, 3 x 10 x 65s
    Triceps skull crushers: 4 x 12 x 65 + 6
    hammer strength front lat pulldowns: 1 x 15 x 90, 1 x 12 x 140, 2 x 8 x 190
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110
    Hammer strength biceps curl: 1 x 15 x 45, 1 x 12 x 70, 1 x 10 x 80, 2 x 8 x 90
    Leg raise: 3 x 15
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Plank: 5:00, done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    notes--
    * I really wanted to use the pec fly machine, and rear delt (same machine, you just use it backwards), but my timing wasn't good. whenever it was free, I seemed to be in the middle of something else. whenever I was free, it wasn't. oh well.
    * I skimmed over Q's comments about weight training. I've done pretty much the same thing whenever I've lifted, as long as I can remember...probably from when I was 19. I've added/modified little bits here and there, but not really made many changes. but my weights are much more for vanity reasons, if it helps swimming fine, but that isn't why I lift.
    * some of the abs stuff hurt a little. last night I was sitting in my office with my cat on my lap...when suddenly the dog came bounding in. the cat freaked, started hissing, spitting, and dug his nails into my hand, through my t-shirt to my stomach, and into my arm. I'm sure I'll get over it fine, but the areas are just a little tender now.


    the dog (Holly) had her initial vet visit today. things are generally good. she did have a tick, they removed it and put some ointment on it (which she tries to scratch/lick off). they put her on an antibiotic for possible beginnings of kennel cough (she's been sneezing a bit) and a female problem. they said she's still a bit underweight (she weighed 37 and should be around 50), so they'd rather I don't run with her for a couple weeks. easier said than done...tough to say no when she's watching me put on my running shoes...

    anyway, planning to run near home in the morning, around 8 miles, then take Holly for about a mile walk. I'd do the reverse, but trust myself after I'm more worn out.
    I usually work from home on Thursdays, but tomorrow have a work function...we're going to Whisked Away, where we're doing a team thing, cooking our lunch, then eating it. Should be interesting.
  17. Wed 09222010: AM Swim, PM Gym, and coaches smack talk

    by , September 23rd, 2010 at 02:07 AM (aztimm's training blog)
    well evidently Paul reads my blog periodically. this morning he says to me, "so Laura's workouts are tougher than mine?" I was thinking to myself, "What have I got myself into."
    but it is all fun...mostly

    so I made it to swim with the team this morning, 6am Kino Aquatic Center (SCY)
    Paul and Laura on deck, but I was on Paul's side

    Laura told me that the event last night was a Special Olympics swim meet. But there was still workout. I think I needed a break.

    got in 700 w/u choice

    warm-up set:
    6 x 75 @ :15 rest
    odds: free/back/free
    events: free/breast/free

    main--no rest in between
    5 x 100 @ 1:30
    1 x 50 @ 1:00 FAST stroke
    4 x 100 @ 1:30
    2 x 50 @ 1:00 FAST stroke
    3 x 100 @ 1:30
    3 x 50 @ 1:00 FAST stroke
    2 x 100 @ 1:30
    4 x 50 @ 1:00 FAST stroke
    1 x 100 @ 1:30
    5 x 50 @ 1:00 FAST stroke

    around 2:00 rest
    200 kick for time, fins + board (around 3:10)

    200 w/d

    total: 3800 yards

    notes--
    * temp was a little warm (89F), it had rained overnight and was sprinkling a little off/on during the set. water was a little warm, I'd guess 83-84.
    * had a choice of 10 x 300 @ :10 rest or the set above. I really wasn't in the mood for a boring distance set, although Kent was there and we could have challenged each other. as it was, I had Lacey to swim against (basically pacing my 100s off of her)
    * the most challenging thing about the set was a) Paul gave it in pieces, but it didn't take long to figure it out and b) no extra rest
    * for the 50s stroke I did it all breast, except a 25 towards the end. hadn't done that much breast since I swam with the kids over the summer
    * I was just cruising the 100s, generally holding 1:20s...but then Paul got on me to go faster. I increased to 1:18ish, and he still wasn't happy. so on the last I did a 1:10, to which he said, "you get the sandbagging award."
    * on the 50s, I held 38 to 40. after the last 100, I did a 25 free/25 breast, but otherwise all of the 50s were breast.
    * after the set, Paul said I should do this with the 100s on 1:15...to which I replied, "I could do that, but then I couldn't do breast on the 50s." he started in on something, then I said, "you don't swim breast, do you?" I got him on that one
    * Lindsay and Whitney started with 6 x 100/1 x 50, with the 100s on 1:20. at first I was going to volunteer to do that with them, but I was glad I did what I did.



    then after work, I made it to the gym on my way home....
    Elliptical: 16:10, 1.75 mile, 206 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for a min, then a min warmdown at 12-11-10

    Dumbbell chest press: 1 x 15 x 50, 3 x 10 x 65
    Triceps skull crushers: 4 x 10 x 65 + 6
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 170, 2 x 10 x 190, 2 x 6 x 210
    Precor rear delt: 1 x 15 x 50, 2 x 12 x 80
    Biceps preacher curls: 1 x 15 x 70, 3 x 10 x 85
    Leg raise: 3 x 15
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Plank: 5:00, done as a min forearms on foam roller, 30 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raises, 15 sec normal

    notes--
    * elliptical didn't feel nearly as bad as Monday.
    * chest press and skull crushers felt very good. yea I still have some soreness in my chest, but not as bad as last week.
    * the chest flys didn't feel so hot. maybe a bit too much of presses first. odd to have issues with flys both Mon and now today though.
    * otherwise, things felt mostly good. made it through a full abs set, including increasing my time for plank by 30 sec.


    tomorrow I'll be riding in the morning. probably get out for a run later in the day. temp isn't supposed to be as warm. it has been since April I think since I've done an evening run.
  18. Monday 09202010: AM Swim & PM Gym

    by , September 21st, 2010 at 01:35 AM (aztimm's training blog)
    made it to swim with the team this morning, Mesa Kino Aquatic Center (SCY)
    Paul and Laura on deck coaching, was on Paul's much more mellow side of the pool

    got in 700 w/u various

    3 x 300 @ :20 rest (turned into around 4:30), every 4th 25 fast pace
    8 x 50 @ :15 rest, odds kick, evens swim w/Tennessee turns
    3 x 200 @ :15 rest, 3rd-6th-8th 25s fast pace
    16 x 25 @ :10 rest, odds swim IM order (two rounds), evens underwater swim

    400 pull, every 4th 25 back/breast

    200 w/d

    total: 3600 yards

    notes--
    * I asked Paul how the convention was, and he spent at least 5 min ranting about it. at first it was a little entertaining, but after that, I was glad people like Paul, Doug, Laura W etc go to these and not I.

    * air temp was very warm, 89F, and the water was on the warm side, around 83-84. but not too bad for a mellow set like this.

    * Paul knows how much I dislike those Tennessee turns. then after I did them, I said, "that wasn't so bad. at least it is just 1 turn." he gave the 200 set and said there would be 25s and I said, "at least we can't have those turns with 25s," to which Paul replied, "try me." I may have preferred 25s from mid-pool -v- stroke.

    * hadn't slept too well Sun night, and the mellow workout fit rather well for me.



    I really considered skipping the gym, but trudged on.

    Elliptical: 16:10, 1.74 miles, 207 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for a min, then a min cooldown at 12-11-10

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 7 x 155, 1 x 4 x 175
    Dumbbell chest fly: 1 x 15 x 45s, 1 x 9 x 65s, 3 x 5 x 65s
    Hammer strength front lat pulldowns: 1 x 15 x 90, 2 x 10 x 140, 2 x 6 x 190
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110
    Hammer strength seated biceps curl: 1 x 15 x 45, 1 x 12 x 70, 2 x 10 x 80, 1 x 8 x 85
    Situps on decline bench: 30 normal, 30 Rocky, 30 normal
    Lifefitness triceps extension: 1 x 15 x 65, 2 x 10 x 110
    Leg raise: 3 x 15

    notes--
    * felt weak and tired, and my workout reflected it, nearly from the beginning. I got on my usual elliptical and thought, "did they adjust this? it feels harder than normal." managed to do my 'usual' elliptical set though.
    * I did a half decent bench set. Not quite back where I was before vacation, but better than last week.
    * but I really died on the dumbbell flys. usually flys and dumbbells work well for me, but not today. the warm-up set went ok. then the first set with 65s I intended to do 3 x 10, but died at 9. then at 5 on the next round...so muddled through 2 more rounds of 5, mostly because I was too lazy to go over and get lower dumbbells (I was over at the end bench).
    * somehow I mustered up some strength for some biceps curls. I hadn't used the Hammer Strength biceps machine before...seems much like the Precor or Lifefitness, except you put real weights on.
    * by the time I started on abs, I was dying. I barely made the leg raises, then just skipped planks.


    I ordered a new mesh equipment bag and a shammy towel from Amazon. my bag is ok, but the string somehow came out. I had a shammy years ago, but it got dry and broke. with some quick trips coming up, I may throw a suit, goggles, and the shammy in my backpack, in case I want to try to get in a swim.

    in that theme, I'll be doing 2 short trips, to both Raleigh and Richmond, over the next month. Raleigh is on Oct 2, Richmond on Oct 30. Never been to town in Raleigh, so open to any ideas for things to do. I've been to Richmond when I was a kid, we vacationed in that area when I was about 10, but I only remember Williamsburg, Bush Gardens, and VA Beach.


    I was thinking of switching my Tues swim/run around this week, but with the continued heat, I'll stick with a morning run. maybe next week I'll go to morning swim/PM run. and now several people from work and swimming are suddenly interested in running with me. we'll see how many come through when the time comes to actually do it.

    Updated September 21st, 2010 at 02:45 PM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Friday 09172010 workouts

    by , September 18th, 2010 at 03:27 PM (aztimm's training blog)
    been a crazy day or so...long story. but I did get to meet Q in person

    anyway, made it to swim workout Friday with the team, Mesa Kino Aquatic center (SCY)

    Laura (the torture master) on deck solo...

    w/u
    300 swim
    200 pull
    100 kick

    main set--
    500 neg split @ 7:30
    2 x (2 x 50 cruise, 2 x 50 build, 2 x 50 cruise, 2 x 50 build) all at :50

    500 done as --
    200 @ 3:00
    150 @ 2:15
    100 @ 1:30
    50 @ :45

    2 x (3 x 50 cruise, 1 x 50 build) @ :50

    500 done as--
    4 x 125 @ 1:40

    4 x 50 recovery @ 1:00

    500 done as--
    5 x 100 @ 1:15 (a first for me)

    200 w/d

    total: 4400 yards (I think?)

    notes--
    * was chatting with Q about this, that I think Laura is tougher than Paul, especially when she's by herself. have no idea how she does it, she was running 2 distance sets and at least 2 sprint sets, and showed up out of the blue to yell us on just at the right time.
    * I didn't quite make the 5 x 100 @ 1:15. #4 I did on 1:16, just came in, touched, and off I went. finished around :16 on the last, so not horrible.
    * in retrospect, the funny thing is, ~9 months ago, I was struggling to do anything faster than 1:30 intervals. amazing what a change in venue, more swimming time, and different coaches can do.


    then I made it to the gym last night--
    Elliptical: 16:10, 210 cal, 1.79 miles, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for a min, then a min cooldown at 12-11-10

    Incline bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 6 x 155
    Freemotion dual cable cross chest fly: 1 x 15 x 50, 1 x 12 x 60, 2 x 10 x 70, 2 x 8 x 80
    Multi machine front lat pulldowns: 1 x 15 x 90, 3 x 10 x 135
    Multi machine seated row: 1 x 15 x 90, 3 x 10 x 135
    Standing alternating biceps hammer curls: 2 x 12 x 40, 2 x 8 x 45
    Triceps rope pulldowns: 1 x 15 x 50, 2 x 10 x 70, 1 x 6 x 80
    Leg raise: 3 x 15
    Plank: 4:30, done as 45 sec forearms on foam roller, 15 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    notes--
    * as expected, my chest was mostly recovered, but my arms were feeling the weights, especially my biceps. I'm sure those hammer curls didn't help. this is why I'd rather just bite the bullet and lift 1-2 times while on vacation, I hate this initial soreness when I come back.
    * seemed to be the night of running into people I know at the gym. at least 4 people, possibly a 5th (someone from work, wasn't sure tho). chatted with some young guys (around 20), who were telling me I should go to lower reps/higher intervals so I bulk up more. when I told the one how old I was, he said, "wow you're the same age as my dad, but you look 10 years younger." that made me feel pretty good.
    * I had no idea how I'd do with incline bench. I almost put 35s on the bar, but went with 45s, and felt ok, so then added on 10s. for some reason, the incline seems as easy or even a little easier to me than a flat bench (and the decline is easier than both)
    * those flys were a killer! cable machines may look easy, but the way they work your stabilizer muscles is just incredible.


    as I said earlier, I'm on a crazy trip. right now I'm on Gogo wireless about an hour away from Philly headed back to Phoenix, the trip is almost over. I ran into Q in Raleigh, which was nearly a surprise for both of us (I had to get a gate pass to get into a different terminal, but I guess I do a good job of playing stupid, and appealing to the Southern charm). Oh and if Geek performed poorly in his race today, he can blame me throwing voodoo at him during my brief layover at CLT.
    I'm still intending to get in a run tomorrow morning, even if it is just getting out and stretching my legs. I slept on a plane last night (well tried to), so I can always blame any poor performance on re-adjusting. As if I needed this the week after returning from London.


    I chatted with Q about this, but maybe some experts know. Is the Coach of the Year an individual award, or can I nominate a pair as a team? I was ready to, "take a break," from swimming last year. I hadn't really improved for 8-9 years. Over the past 9 months, I've received incredible training, made some big personal improvements, and I'd like to make sure my coaches at least get nominated.
  20. Wednesday 09152010: AM Swim & PM Gym

    by , September 16th, 2010 at 01:47 AM (aztimm's training blog)
    my week of re-acclimatizing continues!

    my sleep is mostly back to normal. although this morning I woke with a splitting headache and soreness throughout my body. the soreness started during swim workout yesterday, but worsened overnight. usually I feel the results of lifting the 2nd morning after. that's what I hate about taking time off from lifting, getting back is tough.

    anyway, I made it to swim workout with the team, Mesa Kino Aquatic Center (SCY)
    Laura was on deck coaching solo (I think Paul is at the convention)

    did 550 w/u various, including some of that rudder drill
    8 x 25 @ :40 build (did breast)

    set 1--
    5 x 200 @ 2:45, supposed to descend 1-5
    8 x 25 kick @ :30 (used fins + board)

    set 2--
    10 x 100 @ 1:20, supposed to descend 1-5, 6-10
    easy 50 swim
    8 x 25 kick @ :30 (used fins + board)

    set 3--
    15 x 50 @ :45, descend 1-5, 6-10, 11-15

    200 w/d choice

    total: 4150 yards

    notes--

    * Laura showed absolutely no mercy. yet I could have created many excuses to move to a slower group, I stayed where I was at.
    * shared a lane with Lacey, who ended up bailing much of the time. Lindsay, who also swam last night, was on the other side sharing with Whitney. my goal was to try to stick with Whitney.
    * I put in, "supposed to descend," above, yet I did a poor job of that--
    --on the 200s, I did about 2:37, 2:42, 2:43, 2:42, 2:40
    --on the 100s, I was much worse... 1:12 to 1:17, held around there for most, around #7 I didn't quite make the interval, came in touched and pushed off, but somehow caught up...did 1:11 on the last
    --for the 50s, we had plenty of time, and I did a half decent job descending, around 42 to 36 on each.

    * after we were done, Laura told me that it looked like I came in, glared at her, then pushed off. she probably wasn't too far off.

    * at several points, I felt like I was going to puke. between getting back to abs on Monday and the set itself, my stomach was topsy turvy.

    * this was the kind of set I hated--probably despised--while I was actually doing it, but really good for me, and I'm glad I did it. definitely character building.




    then after I was done with work, I made it to the gym near my home. stupid ADOT is putting in carpool lanes on the freeway near home, while the freeway is just a couple years old...stupid, why didn't they just put them in to begin with. anyway, I used surface streets, and it was faster than sitting in that traffic mess.

    Elliptical: 1.78 miles, 16:10, 212 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for a min, then a min cooldown at 12-11-10

    Dumbbell chest press: 1 x 15 x 45, 3 x 10 x 65
    Triceps skull crushers: 4 x 12 x 65 + 6 presses
    Precor pec fly: 1 x 15 x 110, 1 x 12 x 170, 2 x 10 x 190, 2 x 8 x 210 (barely)
    Precor rear delt: 1 x 15 x 50, 1 x 12 x 80, 2 x 10 x 90
    Biceps preacher curls; 2 x 12 x 70, 3 x 10 x 85
    Leg raise: 3 x 15
    Hammer strength front lat pulldowns; 1 x 15 x 90, 2 x 10 x 140
    Situps on decline bench: 2 x 30
    Plank: 4:30, done as 45 sec forearms on foam roller, 15 sec normal, a min left, a min right, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    notes--
    * gym was pretty busy. parking lot was busy, and the cardio side was packed. I didn't get my usual elliptical, had one in the front row but sandwiched between two others.
    * I had thought my chest was sore, but lifting again...OUCH. just setting the dumbbells on my chest before raising them was painful. that said, I went mostly as normal...45 for my warm-up set, then 65. I had worked up to 70 a couple times, and I'll get back there.
    * didn't really work triceps too much Monday, so the skull crushers didn't hurt so much (but they will Friday). the chest presses after each set did though.
    * doing abs again was extremely painful. leg raises, some situps, and plank, all tough to work through. but I did work through it.

    overall it was a tough, painful day of workouts. but tomorrow won't be as bad.

    planning around a 10k run in the morning, then that's it. I have a work function in the afternoon/evening in downtown Phoenix, so won't be able to do a 2nd workout. although I may squeeze in a ride on the bike somehow.
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