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aztimm's training blog

I've been swimming with USMS teams since 1998. I lifeguarded and played water polo in college, but never really swam as a sport until I began masters swimming. I swim mostly just for exercise and the benefits that provides. I do occasionally swim in meets, but really enjoy open water swimming.
Currently I train with a small local team, along with some solo swims.

I also lift weights, mostly to complement swimming, and to give my upper body some form. Nearly all the time I lift at one of the local 24 Hour Fitness locations.

This blog has some info on my swimming adventures, with some real-life experiences thrown in. I love to travel, and usually try to fit in swimming/working out in different places.

  1. Friday 09022011, a cloudy and drizzly distance swim

    by , September 2nd, 2011 at 08:27 PM (aztimm's training blog)
    went up to Mesa-Kino for the morning masters swim workout
    Paul and Laura were on deck coaching
    Paul's group was in the main pool; Laura's was in the south pool

    Paul steered me toward the distance set, and after hearing the other option, I guess I'm glad I went with this--

    500 w/u

    3 x 500 @ 7:30, desc 1-3 (did 6:55, 6:40, 6:33)

    50 easy
    10 x 50 @ :50, best average (held around 35)
    50 easy

    3 x 200 @ 3:00, desc 1-3 (did 2:40, 2:33, 2:28)

    right into
    10 x 100 @ 1:30, best average (held 1:13 to 1:16, last on 1:10)

    200 w/d

    TTL: 4400 yards

    Paul gave us the first bit (the 500s and 50s) and mostly ignored us. he said he'd send us off for the 50s, we waited, did the easy 50, but he was too busy with the sprinters, so after all the lanes finished, I just told all of us distance folks when to go.
    we had a guy in my lane who announced that he hadn't swum for 3 weeks and was going last. he started 3rd on the first 500, then quickly passed #2, and at 175 yard in, I stopped to let him pass. at the break I told him I wasn't going to ruin my workout, but he insisted that I go ahead. of course he then died around 200 into the next 500.
    we started with about 8 or so people doing the distance set, but I was the only person who did the whole thing. most got out by the 100s.
    it was unusually cloudy this morning, and when Paul gave us the 200s-100s set I could feel a couple drops of rain.
    this was probably a good workout for me given my 2-mile open water swim next week. hopefully I'll be able to keep up with swimsuitaddict

    while headed to work, I stopped for a work errand and noticed one of my car tires was unusually low. so I ended up leaving work around 2:30, went to the car dealer. thankfully it was repairable, and they only charged $20. while I was there I got the oil changed (the Chevy dealer does free oil changes for Saturn vehicles), so it ended up being a decent visit.

    of course once I got home I don't really feel like going to the gym. I haven't run/lifted at the Chandler gym for ages. I may just do a short run outside (temp is a mild 102) and some abs/leg rolling when I get home, or just bag the whole thing...decisions.

    just in from a very short run (for me)--
    Stretch-out run along Paseo Trail & Los Arboles 2.68 mi 00:21 07:57 pace

    Not a bad evening for a little stretch-out run. Had a flat tire, so left work early to take care of that, and just didn't feel like going to the gym. Rather than bag it all, I just did a little run from home. Temp was a brisk 98F, saw a great sunset over South Mountain, and there was a slight breeze. Felt pretty good too. Splits: 8:08, 8:09, 7:25. Holly really wanted to go, but she got to stay home and guard the house
    Time: 00:21:22
    Distance: 2.68 mi
    Elevation Gain: 0 ft
    Calories: 361 C
    Avg Pace: 07:58 min/mi
    Avg Moving Pace: 07:56 min/mi

    Even though I wore my Garmin, after the first mile it was dark enough that I couldn't see it, so just went on feel. It has been months since I've done an outdoor evening run like this.

    Updated September 2nd, 2011 at 10:27 PM by aztimm

    Swim Workouts , Running
  2. Thursday 09012011 AM Run & PM solo swim

    by , September 1st, 2011 at 09:26 PM (aztimm's training blog)
    got out for my planned run this morning--

    General aerobic along Paseo Trail, Chandler 7.03 mi 00:59 08:23 pace

    After my super-fast run on Tuesday, I thought I'd just have a mostly recovery run this morning. Went out along the Paseo Trail with Holly (the dog). Took her up to the park at Chandler/Cooper, stopped for drinks, then brought her home. Thought it was odd that I was dragging her so much... Anyway, went back out, ran down to Los Arboles, did a loop around that. Then to make sure I'd get in 7, I went down the canal just a little more before heading home. This run was mostly on feel, didn't really look at my pace too much, although I'm quite surprised. Splits: 8:48, 8:48, 8:37, 8:30, 8:18, 8:11, 7:33. Temp was in the low 80s, with a little breeze it didn't feel too bad.
    Time: 00:59:01
    Distance: 7.03 mi
    Elevation Gain: 10 ft
    Calories: 937 C
    Avg Pace: 08:23 min/mi
    Avg Moving Pace: 08:17 min/mi

    normally I'd be quite pleased with a run like this. only after my run Tuesday, it is a bit slower... though not bad at all. I think Holly was glad to go home, and I certainly picked up the pace after I dropped her off.
    even though it isn't quite cool yet, low 80s with low humidity makes a huge difference over low 90s with even 40% humidity.

    later today I went over to the 24 Hour Fitness here in Chandler and did this swim solo--

    500 w/u
    3 x 100 kick @ :10 rest
    6 x 50 @ :10 rest, 25 rudder/25 kayak
    100 easy

    3 x 100 breast @ 2:00
    (about 30 sec rest)
    3 x 100 breast w/breast fins @ 1:45

    100 easy
    3 x 200 pull w/buoy + paddles @ 2:40
    100 easy

    4 x 50 breast @ 1:00
    (about 30 sec rest)
    4 x 50 breast w/breast fins @ :50

    50 easy
    50 breast FAST for time (:38)

    200 w/d

    TTL: 3300 yards

    pool was completely empty when I got in it, yet within 5 min every lane was taken. guess I really got there at the right time.
    it only took me 2-300 yards to get over the soreness in my legs from running, sometimes it takes 500+.
    water was nice and cool, really felt great.
    hadn't done a breast set like this for a while. I kind of descended the 100s (w/o and w fins), then the same for the 50s. none of those times were earth-shattering though.
    Swim Workouts , Running
  3. Wednesday 08312011, AM Swim & PM Gym, 53 miles in Aug!

    by , September 1st, 2011 at 01:05 AM (aztimm's training blog)
    went up to Mesa-Kino for the morning masters swim practice
    we were in the main pool (SCY), towards the middle of the pool
    Paul was on deck (Laura had her group in the south pool)

    500 w/u choice

    3 x 200 @ 3:15, did 75 fr/25 br
    4 x 25 kick @ :30

    3 x 200 @ 3:00
    4 x 25 stroke @ :40 (did breast)

    3 x 200 @ 2:45
    4 x 25 @ :40 (did free)

    3 x 200 @ 2:30 (finished in 2:23, 2:27, last right on 2:30)
    4 x 25 @ :45 (did easy back)

    3 x 100 @ 1:20 (finished in 1:12, 1:14, 1:16)
    4 x 25 @ :40 (did free)

    3 x 100 @ 1:15 (finished in 1:09, 1:12, 1:14)
    4 x 25 @ :40 (did a mix of free and back)

    200 w/d

    TTL: 4300 yards

    it was busy, but with the group split between the 2 pools, we only had 2 per lane. and the water temp was somewhat reasonable, Paul said around 82 (he turned the aerator on toward the end so it was spraying right on me)
    guess I didn't know what I was getting into at the beginning with doing a mix of stroke...
    so we got into a discussion after workout. I said that I think it is easier to do 3 x 100 @ 1:20 than 3 x 200 @ 2:45, and one guy said that's because I'm not doing it right.
    anyway, I made all the intervals, a couple close calls.
    after chatting with Lindsey at the gym tonight, I think I should have tried the 100s @ 1:10. definitely not easy for me, but a nice challenge for next time.

    this puts me at 53.41 miles for August, I think the most I've ever done in a month. the longest single workout was only 4800 yards, but I've swum all but 5 days. I'm up to 343.48 miles YTD, again the most I've done by this point (last year I got in about 410 miles for the whole year).

    after work, I went to the 24 Hour Fitness @ Mesa Riverview and got in a nice little set.
    I nearly skipped; around 3pm I went to Starbucks, was going to get an iced tea, but a co-worker wanted an iced coffee. I thought it sounded good, so I got one too...big mistake. had a horrible headache, but a definite caffeine buzz for the whole gym set (I rarely drink coffee, so it really hits me when I do)

    Tmill: 27 min, 348 cal, 3.07 miles, avg 6.8 mph
    2 min warmup
    3 min for 6.8-6.9 mph
    2 min for 7.0 to 7.7 mph
    1 min at 7.8mph
    2 min cooldown

    Leg rolling: 4 min
    Plank w forearms on roller: 2 x 1 min

    Bench: 3 x 10 x 135, 1 x 8 x 145

    Triceps standing dumbbell curls: 1 x 12 x 25, 2 x 10 x 30

    Star trak pec fly: 1 x 15 x 120, 1 x 12 x 165, 1 x 10 x 180, 1 x 9 x 195

    Hanging leg raises: 2 x 10, 1 x 13

    considering how I felt going in, I'm surprised I did all that, and then I felt much better leaving. I was going to do an elliptical and forgo a run, but there were tons of empty treadmills calling me.
    Sean did the chest/triceps stuff with me, which helped, although I'm sure he could tell I was buzzing on coffee.
    by the time I did the leg raises, I was fried.

    so supposedly I have jury duty next Tuesday. I have to call Friday to see if I actually have to go. so I've been scrambling to get stuff out of the way at work. with the office moving, I just have this feeling I'm going to end up on a sequestered jury....
  4. Tuesday 08302011, AM Run & PM Swim

    by , August 31st, 2011 at 12:31 AM (aztimm's training blog)
    met up with Urmas again this morning for a great run--

    Tempo Run along the AZ Canal, 36th to 56th Streets 7.18 mi 00:57 07:53 pace

    Again met up with Urmas and we ran the AZ Canal, from 36th Street to a little past 56th Street. I never know how I'm going to feel, but today I really felt great. Temp was warm, but it was very dry, so it didn't feel too bad. I think this is one of the fastest runs of this distance I've ever done...and that usually happens in Feb. Splits: 8:18, 8:06, 8:00, 8:01, 7:49, 7:38, 7:31, 6:54. HR wasn't too high either, avg 165.
    Time: 00:56:41
    Distance: 7.18 mi
    Elevation Gain: 28 ft
    Calories: 967 C
    Avg Pace: 07:53 min/mi
    Avg Moving Pace: 07:48 min/mi

    although I didn't sleep well and still felt sore from swimming and weights yesterday, this was one of my best runs ever--including races.
    had some great music...ending with, "I wanna be sedated," by the Ramones--
    Twenty-twenty-twenty four hours to go I wanna be sedated
    Nothin' to do and no where to go-o-oh I wanna be sedated
    Just get me to the airport put me on a plane
    Hurry hurry hurry before I go insane
    I can't control my fingers I can't control my brain
    Oh no no no no no

    after work, I headed over to Mesa-Kino for the 6pm masters swim workout.
    we were in the main pool, north end (SCY)
    coach Jack was on deck

    600 w/u

    12 x 50 @ :55, goal to hold :48 or better (I held around :42)

    100 easy kick

    (we split into distance, mid, sprint, fitness groups, I chose mid)

    6 x 200--
    * odds free @ 3:00
    * evens stroke/IM @ 3:30 (I did breast)

    12 x 25 @ :15 rest, focus on distance per stroke
    * odds free (held 10 to 11 strokes)
    * evens stroke (did breast on first 5, held 5 strokes. did fly on the last and did 7 strokes)

    200 kick

    200 w/d

    TTL: 3200 yards

    this was a very un-Jack-like workout. not sure why it was so different...but I usually like the other Jack sets.
    the distance group did 4 x 5 min swims. I just wasn't in the mood for that, and there were so many people doing it. Jack pretty much gave them their set then concentrated on the other groups.
    it never seems like a good idea to do 200s breast ahead of time, but after it is done, I always feel better
    I like doing dps...but it isn't quite practical. I think the swim golf (where you add stroke count + time) is a bit more reasonable
    it was rather crowded tonight, but the water temp wasn't too bad. one plus of doing the mid-d workout was I got my own lane...with an aerator spraying in it.
    Swim Workouts , Running
  5. Monday 08292011, AM Swim & PM Gym

    by , August 30th, 2011 at 12:49 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout with the team
    we were in the main pool, north side, SCM
    Paul and Laura were on deck coaching, I was on Paul's side

    500 w/u choice

    3 x 200 IM @ :20 rest (was supposed to be a variety of drills, kicks, swim, but I pretty much just did my own version of IM)

    12 x 50 free...
    odds @ 1:00
    evens @ :40 (a bit of a challenge)

    4 x 50 easy kick @ :10 rest

    4 x 400 pull @ :20 rest (did 75 free/25 stroke)

    4 x 50 easy kick @ :10 rest

    4 x 25 underwater kick + 5 deck pullouts @ :10 rest (was supposed to be more but ran out of time)

    200 w/d (and they took out the lanelines)

    TTL: 3600m

    I asked Paul afterwards, the pool was setup SCM just Friday to today so they could certify it for SCM. with the high school swim season underway, we'll be mostly SCY
    when Paul first gave the 50s on 1:00/:40 set, I said how I couldn't even do a 50m on :40. of course then Paul had to see how I did #1, and I was about 42, so he told me to just go a little faster. it was a challenge, but not impossible, and having the next on 1:00 definitely helped
    this was definitely a good mostly recovery set. Paul actually asked me after how it was, and I told him it was good. somehow the topic of my Sunday run came up...and how I appreciate a mnore casual Monday workout

    after work I stopped by the 24 Hour Fitness @ Mesa Riverview and got in the following--

    Tmill: 25 min, 305 cal, 2.68 miles, avg 6.4 mph
    2 min warmup
    3 min each at 6.5-6.6
    2 min each at 6.7 to 7.3
    1 min at 7.4
    2 min cooldown

    Leg rolling: 5 min
    Plank w forearms on roller:2 x 1 min

    Pullups: 2 x 10, 1 x 12

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

    Hammer strength high row: 2 x 12 x 140, 1 x 10 x 190, 2 x 8 x 210

    Lifefitness biceps curl: 1 x 15 x 70, 1 x 12 x 90, 2 x 10 x 110

    Startrak rear delt: 1 x 15 x 60, 1 x 12 x 75, 2 x 10 x 110

    Hanging leg raises: 2 x 10, 1 x 12

    gym was pretty crowded and many treadmills had error messages. I had figured out where the on/off switch was, so I just grabbed a good one, a gal on the next machine told me it was broken. when she saw me go around to the front, then saw it work she was surprised. guess I can almost guarantee I'll get a treadmill since there's always some with error messages.
    weights were just ok...nothing earth shattering.felt pretty good on pullups and leg raises...slowly but steadily increasing.
  6. Sunday 08282011 long run & recovery swim

    by , August 28th, 2011 at 10:23 PM (aztimm's training blog)
    got out for my planned run this morning, and actually made the 15 miles!

    15+ along Paseo Trail, Galveston to almost Riggs 15.14 mi 02:15 08:54 pace

    15+ along the Consolidated Canal. With Steamtown Marathon quickly approaching, I figured I need to get into my long runs, and wanted a 15ish today. Wasn't pretty, but wasn't as horrible as I expected. Took Holly (the dog) with me for the first 4.75 miles, up to Galveston, with a stop at Tibshraeney Park, then dropped her off at home. Back on the canal solo, went down almost to Riggs Rd (along the Bear Creek golf course), stopped at Paseo Vista park on the return. Splits: 8:54, 9:03, 8:57, 9:12, 9:08, 8:48, 8:54, 9:02, 8:54, 8:58, 8:56, 8:49, 8:59, 8:50, 8:26, 7:05. Weather wasn't too bad, still lingering clouds/dust from the storm last night, temp around 88F.
    Time: 02:14:55
    Distance: 15.14 mi
    Elevation Gain: 17 ft
    Calories: 2,013 C
    Avg Pace: 08:54 min/mi
    Avg Moving Pace: 08:50 min/mi

    Holly has really behaved well recently. Usually she pulls me from the house to the canal, then once I start running she pulls for a good 1/4 mile. Both on our walk yesterday and the run today she mostly just followed my pace. Hopefully it is a trend that will continue.

    found this story online. funny how everyone likes to have fun with maps and running. and a nice tribute at the same time.

    I laid on the couch for a good hour after the run wearing my new compression shorts. I eyed them for almost a year, then a few weeks ago Active had them on schwaggle (kind of like Groupon, but sports-related), and I jumped immediately at the deal. They are fantastic--and I love the pockets for the ice packs. So easy to just fall asleep with them on.

    later today I went over to the Chandler 24 Hour Fitness for a mostly recovery swim, solo, SCY--

    500 w/u choice

    2 x 100 kick @ :10 rest

    4 x 50 breast @ 1:00

    100 easy

    2 x 200 pull (paddles + buoy) @ :10 rest

    ladder set--
    50-100-150-200-200-150-100-50, @ :45 per 50 (kind of built the end)

    100 easy

    4 x 50 breast w/breast fins @ :55

    50 easy
    50 breast for time (:40)

    200 w/d

    TTL: 3000 yards

    the water really felt GREAT on my legs! the first 100 was just fantastic, reality did set in, but it wasn't horrible.
    I had my favorite lane for this pool. it got surprisingly busy, with 3-4 others in the pool for most of the time I was there (I was just lucky no one was in when I got there)
    was a little worried about my legs holding up doing the breast whip kick, but they seemed fine. that 50 fast felt odd without the fins at first, but I adjusted...not my best in this pool, but not bad.
    I didn't even bring a drag suit today...was looking for a different suit to wear, found a Puma suit I got in Rome a few months ago.

    totals for the week:
    running: 38 miles
    swimming: 12 miles
    Swim Workouts , Running
  7. Friday 08262011 AM Swim (pentathalon) & PM Gym

    by , August 27th, 2011 at 01:32 AM (aztimm's training blog)
    went up to Mesa-Kino for the Friday AM masters swim workout
    we were in the main pool, north side (bulkhead as a wall), SCM
    Paul was on deck in the SCM area (Laura had another group doing SCY)

    300 w/u
    4 x 50 @ 1:00, desc 1-4

    8 x 25 @ :40, stroke
    1/2 easy - 1/2 hard
    1/2 hard - 1/2 easy
    all easy
    all hard

    4 x 50 kick @ :10 rest

    Pentathalon--all off blocks, in waves

    50 fly (:40ish)
    150 easy

    50 back (:45ish)
    200 easy

    100 breast (1:26.1)
    200 easy

    100 free (1:10.2)
    300 easy

    100 IM (1:20.1)

    300 w/d

    TTL: 2400m

    I didn't even realize the pool was SCM; I dove in and did that 300, just assumed it was yards. then Paul said, "welcome to short course meters," and I said, "really?" after that, I noticed I did an extra stroke or so per 25.
    on the fly...I was up on the block, and Paul said I could do breast or free, but I figured I'd try it. I muddled through a 25 fly, then did 1-arm on the return (changing the arm 1/2 way)
    on the back, I tried a start, and failed miserably. seems most of us are horrible at back starts; I don't think I've ever learned it.
    on the breast, I had a good race with someone in the next lane. I couldn't see them the whole time, until the end when they out touched me by about 1-1/2 sec. I don't think I like that time
    on free...don't really remember too well. again, I think my time should be 1:07 to be close to the 1:02ish I did SCY.
    on the IM...I actually did a full 25 real fly. I learned from my first fly dive and just did about 7 dolphin kicks, then about 5 full strokes...and doing back next gave me the chance to catch up on air. I was quite shocked with the time. I rarely do this, but I think this would be a good time for me SCY...for SCM I was happy.

    this was quite a painful set. for me it is much easier to do mega distance...
    Paul was majorly pushing the meet during/after this, but I think those who will do it already decided, as those who won't. I'll be out of town

    was a warm day here today, high was 117.

    after work, I stopped by the gym, 24 Hour Fitness @ Mesa Riverview. a dust storm was rolling in, and I was thankful not to have to deal with driving in it for long.

    Tmill: 30 min, 395 cal, 3.48 miles, avg 6.9 mph
    2 min warmup
    3 min each at 6.8-6.9
    2 min each at 7.0 to 7.6
    1 min each at 7.7 to 8.1 (7:14 pace)
    2 min warmdown

    Leg rolling: 3 min

    Planks on green Swiss ball: 2 x 1 min

    Step ups forward: 1 x 10, 1 x 10 x 20s
    Step ups lateral: 2 x 10
    Box jumps: 3 x 8
    Ladder drills: 3 rounds

    Incline Bench: 2 x 10 x 135, 1 x 9 x 145, 1 x 6 x 155

    Triceps rope pulldowns: 1 x 12 x 50, 1 x 10 x 60, 2 x 8 x 70

    Freemotion dual cable cross chest fly: 1 x 15 x 60, 1 x 12 x 70, 1 x 10 x 80, 1 x 10 x 90

    Hanging leg raises: 2 x 10, 1 x 12

    felt very strong on the treadmill, and held paces I hadn't done for months. maybe since it wasn't as crowded I felt better, who knows.
    Sean got there later so I did my rolling, some abs, and some leg stuff while waiting. I find that when I do that leg stuff once a week it helps prevent some of the hip pain.
    Really felt tired while doing the incline bench. but other stuff felt decent.
    decided to try a couple more on my last round of leg raises...only 2 more but it is a start. gotta get to that 3 x 15

    before I showered I changed into my suit (+ dragsuit) and got in a mostly easy 600m swim (pool is also SCM)

    Happy thoughts to everyone who is/may be impacted by Hurricane Irene. I really think it won't be as bad as predicted, but it really seems like they're preparing for the worst.
  8. Thurs 08252011...the countdown comes

    by , August 25th, 2011 at 09:04 PM (aztimm's training blog)
    it doesn't really. but I was refreshing some of the music on my iPhone, perused the Sirius playlists and came across this song:

    [nomedia=""]Major Tom (Coming Home) Peter Schilling - YouTube[/nomedia]

    I hadn't heard that song for ages, so of course I had to download it. Except the only version to get the single on iTunes is in German. Oh well, I'll brush up on some German at the same time.

    Anyway, I got out for a decent run this morning. I typed up an entry on, hit 'enter' and it went poof, including the Garmin data. so I did a short one again--
    Paseo Trail, Tibshraeny to Los Arboles parks 6.46 mi 00:56 08:35 pace

    Hmm, entered this in a few min ago, pressed 'share' and the whole thing disappeared. Anyway, ran out along the Consolidated Canal here in Chandler this morning. Took Holly (the dog) for the first half, up to the park at Chandler/Cooper. Holly started out like a bolt (she hadn't run for almost 2 weeks), but faded after the first mile. We stopped for drinks, then ran home and I dropped her off. Went back out solo, down to Los Arboles park, did a loop around there, then back home.
    Weather wasn't too bad, it was mostly cloudy and even a slight breeze, temps around 85 or so.
    Splits: 8:31, 9:04, 8:49, 9:02, 8:21, 8:17, 7:27
    Time: 00:55:33
    Distance: 6.46 mi
    Elevation Gain: 8 ft
    Calories: 860 C
    Avg Pace: 08:35 min/mi
    Avg Moving Pace: 08:30 min/mi

    While running back through Los Arboles, I could see the sun trying to peek through the clouds; it looked so amazing I decided to stop and take a picture:
    (I have no idea how to embed pictures and I don't like the mini images attaching does)
    this was in the midst of Lady Gaga playing on my iPhone

    later today, I went over to the Chandler 24 Hour Fitness. met up with Carl for part of the following swim set
    (pool is 25 yards)

    500 w/u
    3 x 100 kick @ 5-10 sec rest
    4 x 50 rudder drill @ 10 sec rest

    5 x 200 @ 3:00
    --1 & 2 mostly moderate
    --3 was 150 moderate/50 fast
    --4 was 100 moderate/100 fast
    --5 was 50 moderate/150 fast (finished close to 2:30)

    200 pull w/buoy + paddles

    8 x 50 @ 1:00... 25 easy, 5 deck pullouts, 25 fast

    100 easy

    300 pull w/buoy + paddles

    200 w/d

    TTL: 3200 yards

    the water felt nice and cool for a couple of minutes at least, but not too bad after that. I started in the open area, but was able to move to my favorite lane after my 500 w/u.
    Carl had done 1 x 150 when I joined him...I told him to do 100/50 and 50/100 moderate/fast for his last 2. I tried to catch him on my last, but not quite.
    I was trying to explain to Carl what deck pullouts were; very tough on the 3' shallow side, but on the 5' deep side it wasn't bad.
    overall, I nice little recovery/solo set, getting my HR up a little.
    Swim Workouts , Running
  9. Wednesday 08242011, AM Swim (timed mile) & PM Gym

    by , August 25th, 2011 at 01:29 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM swim workout this morning
    we were in the main pool (SCY)
    Paul and Laura were on deck coaching, I was on Paul's side

    300 w/u choice

    8 x 50 @ :45, extra warm-up set

    4 rounds of--
    * 300 moderate @ :10-15 rest
    * 100 FAST @ 2:00, did 1-2 breast, 3-4 free

    4 x 50 easy kick

    1650 for time with any toys (I used just buoy and paddles, 21:34)

    200 w/d

    TTL: 4350 yards

    pool was very crowded with various kids groups, but not too many masters were there, an most lanes just had 2 swimmers. mine had 2 and we split
    on the 300/100, we did the 300 on 4:20 (I came in by 4:10 on each). I did my breast in 1:28/1:26, don't know why Paul then told us to switch, but I did my free around 1:10.
    I took off a little fast on the 1650, the person in the lane beside me passed me around 450, then I decided to do mostly a 75 moderate/25 fast for the rest. my right hand started getting numb around 1000, and with the paddles on it was tough to wiggle my fingers around, but I still tried. regardless, that time is pretty goodmakes me wonder what I'd do in a meet.

    after work I stopped by the 24 Hour Fitness and got in the following--

    Tmill: 27 min, 349 cal, 3.07 miles, avg 6.8 mph
    2 min warmup
    3 min each at 6.8-6.9
    2 min each at 7.0 to 7.6
    1 min each at 7.7-7.9
    2 min warmdown

    Leg rolling: 3 min
    Plank w forearms on roller: 2 x 1 min
    Leg rolling: 3 min

    Pullups: 3 x 10

    Lifefitness lat raise machine: 2 x 12 x 50, 1 x 9 x 65

    Biceps preacher curls: 1 x 15 x 85, 3 x 10 x 100

    Freemotion lat pulldowns: 1 x 15 x 70, 1 x 12 x 90, 1 x 10 x 100, 1 x 9 x 120

    Hanging leg raises: 3 x 10

    gym was both warm and crowded. I had to wait a few minutes for a treadmill to open up. otherwise it wasn't too bad. that said, by the time I got to those hanging leg raises (from the pull up bars), I was pretty spent.
    need to schedule a massage legs felt pretty tight. I did a first round of foam roller...some planks, then another round. hopefully I loosened up that knot a little.
  10. Tuesday 08232011 AM Run & PM Swim

    by , August 24th, 2011 at 12:31 AM (aztimm's training blog)
    did my scheduled Tues AM Run today--

    AZ Canal, 37th St to 56th St 6.9 mi 00:57 08:14 pace

    Met up with my friend Urmas and we ran the AZ Canal again this morning. Went East again, but since we started a little later in the trail than last week, we went all the way to the Arizona Falls Park this morning. On the way back, he asked if I wanted to hold an 8:00 pace on the return...I said that was too fast. Then he said 8:10...I told him I'd just meet him back at the car. Actually, he wasn't too far off. Although it was quite warm (low was around 92F), I felt pretty good this morning. Splits: 8:26, 8:21, 8:32, 8:19, 8:08, 8:07, 7:46. This was one of my best runs in months.
    Time: 00:56:58
    Distance: 6.91 mi
    Elevation Gain: 28 ft
    Calories: 926 C
    Avg Pace: 08:14 min/mi
    Avg Moving Pace: 08:13 min/mi

    maybe the change in elevation, or the lack of hills today made the difference?
    anyway, went back to Urmas's house and he made smoothies and coffee after. his smoothies are great and his coffee is to die for. now I rarely drink regular coffee (usually one of the protein smoothies at Sbux), but his coffee is amazing--and enough to wake the dead. 2 tiny cups of that and I was buzzing for most of the day.

    after work today I went over to Mesa Kino for the 6pm swim workout
    we were in the main pool (north side w/bulkhead as a wall)
    coach Jack was on deck

    got in 500 w/u choice

    300 swim, supposed to be a mix of free/stroke (I did 75 free/25 breast)

    8 x 100 @ 1:40, odds 'pace' (goal for me was 1:20), evens 'fast' (he wanted me around 1:05, I was 1:06 to 1:08)

    300 easy kick/recovery

    12 x 50 @ :15 rest...25 easy, 3 pullouts (on the bulkhead), 25 fast

    12 x 50 @ 1:00 w/fins, 25 catch-up drill, 25 easy kick on back

    200 w/d

    TTL: 3300 yards

    before starting, there were 3 lanes open where I swam, and 3 on the other side of the pool. Jack said for A swimmers to go where I did, B to one moved. I think we were all eying each other up...eventually I said I was going over, and a couple people followed me. I'm certainly no 'A' swimmer at most morning workouts, but tonight it seemed like I was.
    considering the air temp was like 113-114 when we were swimming (high was 115 today), the water was 87, my legs were fried, I was quite happy with how I did this workout. heck, many days when I feel fresh and have cool water I'm slower
    had a guy in the next lane who I paced off of for the 100s (both the 'pace' and 'fast'). his goal time was supposed to be 1:02, and I don't think he made any
    nearly everyone was complaining about the deck pullouts. I told Jack how Ron Johnson used to have us do 8 or even 10. he (and nearly everyone else) commented how I seemed to go through them rather fast, and I just said that I guess doing pull-ups at the gym helps.
    I've commented before, but I'm really liking the variety in Jack's workouts. not a ton of yardage, not constantly pushing myself, but I feel like the mix is helping. but I also like Paul's sets too.
    Swim Workouts , Running
  11. Monday 08222011, AM Swim & PM Gym

    by , August 23rd, 2011 at 01:18 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM swim workout
    we were in the main pool (SCY)
    Paul & Laura were both on deck, I was on Paul's side

    got in 300 w/u choice

    5 x 100 kick @ 2:00

    3 x 300 @ 4:30, 75 free/25 stroke x 3 (did breast)

    10 x 50 kick @ 1:00

    4 x 200 pull @ 2:40

    20 x 25 @ :30, 4 kick/1 swim

    200 w/d

    TTL: 3700 yards

    was busier than normal, several new or visiting swimmers. a super-fast gal in the lane next to me.
    I didn't really want to do this much kicking...but oh well. didn't feel too bad
    water is still warm, but with record highs, I don't think that will be changing anytime soon.

    after work I went over to the 24 Hour Fitness @ Mesa Riverview and did the following--

    Tmill: 24 min, 292 cal, 2.56 miles, avg 6.4 mph
    2 min warmup
    3 min each at 6.7 and 6.8
    2 min each at 6.9 to 7.5
    2 min warmdown

    Pullups: 3 x 10

    Dumbbell chest press: 1 x 12 x 45s, 1 x 10 x 55s, 1 x 10 x 60s, 1 x 8 x 70

    Triceps skull crushers: 3 x 12 x 65 + 6

    Dumbbell chest fly: 1 x 12 x 45s, 1 x 12 x 50s, 1 x 10 x 55s, 1 x 9 x 60s

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

    Hanging leg raises: 3 x 10

    Plank w forearms on roller: 2 x 1 min

    Leg rolling: 3 min

    gym was super crowded! a bunch of treadmills had error messages, and all that didn't were taken. I went to the front and asked the guy to reset one; he said only maintenance could do that. I somehow talked him into going over, unplugging one/re-plugging it in, and that fixed it. then several others asked him to do theirs.
    Sean lifted with me...we snagged a bench and didn't want to give it up since everything just seemed so busy. weights themselves felt ok, hope I'm not too sore on Wed from skipping last Fri.
  12. Weekend in Utah

    by , August 21st, 2011 at 11:38 PM (aztimm's training blog)
    Flew up to Salt Lake City Friday afternoon for the weekend to visit my cousin and his wife. I hadn't seen my cousin for a long time, and had never seen his wife before. my cousin is an ultra-runner (and ultra-multi-sport person); his last race was a 150 mile run through Southern Utah, and I was expecting a hellish weekend.

    It turned out to be not so bad. We ate at some great restaurants, checked out a fantastic farmers market, hiked around the Solitude area on Saturday, and did a nice little ~13ish mile run this morning--

    Salt Lake City, City Creek 13.09 mi 02:08 09:47 pace

    My cousin Murray and I went over to City Creek here in Salt Lake City, and ran to the end and back. Only I didn't realize until we were there that nearly the whole way out was uphill. Thankfully he's run this many times, and he paced very well, so I just had to pace off of him. 1600 foot climb didn't seem so bad, especially on the way back when it was nearly all downhill. Weather was nearly ideal, clear skies, temp around 65-70F while we were out running, I was almost chilly for some of it, especially when the wind picked up.
    Time: 02:08:21
    Distance: 13.09 mi
    Elevation Gain: 1,684 ft
    Calories: 1,759 C
    Avg Pace: 09:48 min/mi
    Avg Moving Pace: 09:34 min/mi

    In looking at the times/splits, you'd think I was walking for the first half of the run. But then you see that 1,684 ft climb, something I'm certainly not used to...and that mostly explains it.
    And again, I somehow forgot my running headphones, so I went without. My cousin usually runs with headphones too, but he went without too, and was all chatting, explaining the mountain around us, and somehow even got into sledding/tobogganing as kids. All I could do on the way up was nod or say, "yea," most of the time, as I expended so much energy just to keep up a half-hearted pace. On the way back, I was a bit more chatty.
    This is a fantastic park/trail, closed to traffic except city service vehicles. I was shocked it wasn't more busy, heck the canal near home gets quite busy every Sunday morning. But then he explained how LDS people aren't supposed to even workout on Sundays, so that explained things.
    I think I've done my share of hills for a while. First South Mountain here 4 weeks ago, then Tucson/Oracle last weekend, and now this. It is so different running hills than my almost pleasant flat runs along the canals in the Phoenix area.

    I had been to SLC before, but way back in 1993, and other than Temple Square (we drove around that and the capitol bldg), I really didn't recognize anything (and barely that). The area has become a haven for outdoors people...driving around Solitude we saw tons of people biking, and even a few brave runners. There was still a little snow on some peaks, and temps were a bit brisk. In town low temp was 65 high around 90.

    Oh, my cousin and his wife are both vegan. Here I thought my non-red meat diet was a challenge, it is nothing compared with what they have to go through.

    There are a couple masters swimming groups in the area, I took suits/goggles, and I had info on swimming, but it just didn't fit the schedule to go to a workout. After I got home and unpacking, I really didn't feel like going to the gym at all. Hopefully I won't regret it at Kino tomorrow morning. On my next visit (whenever that is), I'll definitely check out a masters group in SLC.
  13. Fri 08192011, AM Swim

    by , August 19th, 2011 at 11:30 AM (aztimm's training blog)
    went up to Mesa-Kino for the morning masters swim workout
    we were in the main pool, Paul and Laura were on deck coaching, I was on Paul's side

    got in 600 w/u choice

    5 x 100 @ 1:30
    300 @ 4:30
    4 x 100 @ 1:25
    300 @ 4:30
    3 x 100 @ 1:20
    300 @ 4:30
    2 x 100 @ 1:15
    300 @ 4:30
    1 x 100 @ 1:10
    300 @ 4:30

    50 easy

    5 x 25 kick @ :40
    50 fast kick @ 1:10
    4 x 25 kick @ :40
    50 fast kick @ 1:10
    (ran out of time)

    225 w/d

    TTL: 4200 yards

    water was a little cooler after the haboob last night and the aerators running overnight, but certainly not refreshing.
    I felt really run down, tired, and like I was just muddling through the set. I only made #1 on 1:20, missed the others by 1-2 sec. then we took an extra min rest, I took off my drag suit...and came to life. made the 1:15s no problem, and even made that 1:10. I was called a, "save up sally," but I just wasn't feeling it for those earlier bits today.

    heading up to SLC for the weekend later today, so no gym for me. should be an interesting weekend, and I'm just looking forward to cooler weather. highs appear to be around 90, lows around 65, which would be nearly ideal running weather.
    Swim Workouts
  14. Thurs 08182011, AM Run & PM team swim

    by , August 19th, 2011 at 12:38 AM (aztimm's training blog)
    went out for my planned run this morning, here's what I posted on
    AZ Canal, 32nd St/Camelback to 52nd St/Indian School 7.95 mi 01:10 08:46 pace

    Met up with a former co-worker at the 24 Hour Fitness @ 32nd St/Camelback for a run this morning. She is registered for the Chicago marathon, the same day as my Steamtown (oh, and she's also in training to be a nun). Anyway, she told me she usually holds 11 min/mile pace, so I figured it would be mostly a fun run. I wore some new shoes, to start breaking them in for my marathon. She ended up being faster (I'd guess 9:30 min/mile pace), but I still went ahead in spurts, doubled back, etc. I really was surprised that my pace was this fast, as some days when I'm really trying I'm much slower. Anyway, the splits: 9:46, 8:36, 8:50, 8:36, 8:58, 8:45, 8:57, 7:37 (a really nice sprint finish). temps were warm, air was humid...looking forward to a weekend in cooler weather.
    Time: 01:09:46
    Distance: 7.95 mi
    Elevation Gain: 52 ft
    Calories: 1,059 C
    Avg Pace: 08:46 min/mi
    Avg Moving Pace: 08:39 min/mi

    I just thought it was funny that when I'm not trying, like my 100 free yesterday, or this run today, I end up doing better than I expect.

    after work today I headed over to Mesa-Kino for the 6pm masters workout. a dust storm had rolled in and I was skeptical that we'd get to swim. but we did...
    we were in the South Pool with coach Jack on deck.

    100 w/u

    ladder set, about 10 sec between each
    50 done 25 free/25 stroke
    100 free
    150 done 75 free/75 stroke
    200 free
    200 done 100 free/100 stroke
    150 free
    100 done 50 free/50 stroke
    50 free
    (all my stroke was breast)

    12 x 50 @ :55, with fins done as--
    * first 25 8 dolphin kick then fly drill
    * 2nd 25 6 dolphin kicks, then easy free
    on the last couple the kicks on the 2nd 50 were sideways

    600 swim, done as a continuous--
    * 25 free, at least 3 dolphin kicks and breathe every 4+
    * 25 breast, concentrate on distance per stroke

    6 x 50 with kickboard, done as--
    * 25 underwater kick
    * 25 rudder drill

    200 w/d

    TTL: 2700 yards

    for the first time in months, when I got out of the water I actually felt chilly. the temp had dropped into the low 80s, and with the winds it felt really nice.

    Updated August 19th, 2011 at 03:04 PM by aztimm

    Swim Workouts , Running
  15. Wed 08172011, AM Swim & PM Gym

    by , August 18th, 2011 at 01:12 AM (aztimm's training blog)
    went up to Mesa-Kino for the masters swim workout this morning
    we were in the main pool (SCY)
    Paul and Laura were on deck coaching, I was on Paul's side

    400 w/u choice

    main 1--
    400 @ 6:00, long & smooth
    400 @ 6:00, neg split
    400 @ 6:00+, 10 sec rest @ 100
    400 @ 6:00+, 5 sec rest @ 50

    4 x 50 easy kick
    (I used fins and did very easy back kick)

    400 pull @ 6:00, long & smooth
    400 pull @ 6:00, neg split
    4 x 100 pull @ 1:25
    8 x 50 pull @ :40

    50 easy

    100 free fast off the blocks (1:02.7)

    200 w/d

    TTL: 3950 yards

    water was still very warm, but somehow I didn't feel horrible. was with my usual guy/gal in the lane, and I led
    at some point on the last 2 400s in the first round the other guy in the lane sat on out, and I was tempted to do the same.
    after the first 2 400 pulls, Paul got on me to not use the wrist straps on my paddles, so I just used the finger straps. it is a little more challenging, but not horrible. I wear TYR Catalyst XL paddles, and everyone gives me a hard time about them

    before round 2, Paul said something about using whatever equipment we wanted. the guy in the lane with me said, "what about a puke bucket?" he always seems like he's on the verge...
    anyway, I said, "How about a cold shower?" to Paul. I'm not 100%, but I think he played around with the aerator and sprayed me with it a little over that set.

    it was someone's birthday today, and they were doing the usual swim with the flower cap. I heard Paul say something about a get out swim, and I really wanted no part of it, so I moved down to a slower lane to warm down.
    after a 50 w/d, I got stopped, Paul said, "jump out Tim, on the next top you're doing a 100 for time with..." I pretended I didn't hear him, but he repeated it--twice more. I was next to a gal doing backstroke, but she was super fast. I think I just barely out touched her, while she did back. even so, that's a great time for me, one of my top 5 100 free times ever.
    of course Starbucks was on the other side of backstroke gal, and he did his 100 free in 48.

    after work I stopped at the 24 Hour Fitness @ Mesa Riverview and did the following--

    Tmill: 25 min, 318 cal, 2.80 miles, avg 6.7 mph
    2 min warmup
    2 min at each 6.7 to 7.6 mph
    1 min at 7.7 mph
    2 min cooldown

    Leg rolling: about 4-5 min

    Bench: 3 x 12 x 135, 1 x 6 x 155

    Skull crushers: 3 x 12 x 65 + 6

    Star trac pec fly: 1 x 15 x 120, 1 x 12 x 150, 1 x 10 x 180, 1 x 8 x 195

    Hanging leg raises: 3 x 10

    mostly a short and sweet workout, but I was still feeling my swim from this morning.
    those hanging leg raises really take a ton out of me.

    we finally got to see the plans for my new work site today, and it looks pretty nice. we move at the end of Sep, but I've already packed up (and cleaned out) tons of stuff.
    also today, a former co-worker stopped by for lunch. she's now in her 3rd year toward becoming a nun. she's in the Chicago area and is doing the Chicago marathon (same day as my Steamtown marathon). she didn't realize that Lance is doing hers too, and now she's hoping to at least see him. I told her how Anthony Edwards did the Chicago marathon last year too.
    actually, she's supposed to meet me to run tomorrow morning. will be more of a fun run for me I suppose. I'll have enough running this weekend to last me a while.

    Updated August 18th, 2011 at 01:29 AM by aztimm

    Swim Workouts , Strength Training and Dryland Workouts
  16. Tues 08162011 AM Run (HR focus) & PM Swim

    by , August 17th, 2011 at 01:03 AM (aztimm's training blog)
    met my friend Urmas for a run this morning. we hadn't run together for over 2 years, since before I sprained my ankle. we did swim together at Eldorado earlier this year during my hiatus from team swimming.

    anyway, here's what I posted on
    AZ Canal, 32nd St/Camelback to 52nd St/Indian School 6.9 mi 00:58 08:24 pace

    Met up with a friend at the 24 Hour Fitness @ 32nd St & Camelback and we ran along the Arizona Canal in the Biltmore area of Phoenix. About 2 miles in, he asked me what my heart rate was; funny thing is I always wear a HR monitor but I rarely check my rate while running. It was a little high, so I didn't really worry about pace after that, but tried to make the run more of staying in a HR range. When we had about 3/4 mile to go, I started to push things a little, going into my final sprint for a nice fast finish. Splits: 8:28, 8:38, 8:33, 8:44, 8:34, 8:23, 7:29. Avg HR was 178, a little high. I'll work on doing a HR workout about once a week or so now.
    Time: 00:58:08
    Distance: 6.90 mi
    Elevation Gain: 42 ft
    Calories: 921 C
    Avg Pace: 08:25 min/mi
    Avg Moving Pace: 08:22 min/mi

    so when he said, "what's your heart rate?" and I replied, "175," he said, "whoa." Of course that probably made my HR even higher. I immediately dropped back a little, tried to slow, get better breathing, etc. but my HR really didn't get back in my target range (160-165) until we turned around and walked a little (and I snuk off in the trees for a pit stop.)
    when I did the marathon in Feb, I checked my HR at least every mile after the first 5 miles, and quite easily kept in that target range. but of course in Feb the temp was like 50-60F -v- the 90F of this morning.

    Since I was there anyway, I went inside and did a nice recovery swim. The first 150 was nice and easy (had to share the open area with a noodler, but I must have scared her away). Did a gradual build, with the last 100m an easy warmdown. My legs felt great in the cool water!

    after work I went over to Mesa-Kino for the 6pm masters swim workout
    we were in the main pool (SCY) and coach Jack was on deck

    400 w/u choice

    200 swim
    100 kick
    200 pull

    main set w/a sprint focus, 4 rounds of (no extra rest)--
    25 easy @ :10 rest
    25 hard @ :20 rest
    50 easy @ :20 rest
    50 hard @ :40 rest
    75 easy @ :30 rest
    75 hard @ 1:00 rest

    I did rounds 1 & 3 all free, rounds 2 & 4 the hard breaststroke (easy free)

    5 min easy pull, buoy only, focus on both stretch and rotation (got in 300)

    6 x 50 kick @ :20 rest, done 25 easy/25 fast

    200 w/d

    TTL: 2900 yards

    I'm really liking these mini sprint sets that Jack designs. water is always on the warm side in the evening, and with somewhat fried legs, I really can't do a true sprint set. but these are really great.
    felt pretty good doing some breaststroke too. I took off my dragsuit for that last round on the sprint set.
    the clouds to the east looked rather ominous while I was driving to Kino, and I thought of just going to a gym pool. but the storms held off, at least while we swam. I did see a bit of lightning while driving home.
    Swim Workouts , Running
  17. Monday 08152011, AM Swim (T30!) & PM Gym

    by , August 16th, 2011 at 12:46 AM (aztimm's training blog)
    went up to Mesa-Kino for the morning masters swim workout this morning.
    we were in the main pool, and coach Meg was on deck (Paul + Laura still on vacation).

    500 w/u choice/various

    16 x 50 @ 1:00, desc 1-4 in 2300 yards in 30 min
    (was around 21:45 at 1650)

    200 w/d

    TTL: 3800 yards

    water was quite warm, it usually is on Mondays. I think the city people just don't run the aerators overnight.
    I was in my usual lane, with a guy + gal, so we circled. I didn't count, but he said I lapped him 6 times for the T30 (and I just lapped her 5). I took off my drag suit before I started and really didn't push myself much, until I saw about 5 min left. they were both great with letting me pass them at turns...until the very end. he wanted to try to race me, so I had to do a last pass down the middle over a 25.
    I did a T60 in Jan 2010 and got in 4525, much better conditions, but I wasn't in as good shape then. mostly happy with this time.

    then no one could figure out how to turn on the lights in the locker rooms, so had to shower/get dressed in mostly dark. someone thought to open the back door to the locker room which helped a little (I chatted with some women after and they didn't think of that).

    after work I headed over to the 24 Hour Fitness @ Mesa Riverview (Dobson & 202/Red Mountain Fwy) and got in the following--

    Tmill: 24 min, 290 cal, 2.56 miles, avg 6.4 mph
    Recovery run--
    2 min warmup
    3 min each at 6.5 to 6.8
    2 min each at 6.9 to 7.2
    2 min warmdown

    Leg rolling: about 4 min

    Plank w forearms on roller: 2 x 1 min
    2 min of plank, 20 sec normal, 20 sec r arm l leg raised, 20 sec normal, 20 sec l arm r leg raised, 20 sec normal, 10 sec each all right/all left

    Pullups: 3 x 10

    Biceps preacher curls: 1 x 12 x 80, 3 x 10 x 95

    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 140, 2 x 10 x 180

    Lifefitness seated row: 1 x 12 x 80, 2 x 10 x 85, 1 x 8 x 100

    Hanging leg raises: 3 x 10

    I always like doing a recovery tmill run the day after my 'long' run, and today satisfied that.
    hadn't done preacher curls for a while, and they really felt very strong. I don't like having to lug different weights back and forth so just did a warmup round, then 3 rounds with the 95.
    After reading Patrick's blog about his pullups, I had to crank out a round of those (and these are normal, neutral grip pullups on the Universal machine).
    By the time I got to my leg raises (again hanging from the neutral pullup bars), I was pretty fried.
  18. Sunday 08142011, AM traveling run & PM recovery swim

    by , August 14th, 2011 at 10:16 PM (aztimm's training blog)
    had a good trip to/from Tucson yesterday and today. Holly (the dog) did great with the car trip both ways. plus we were HHonor'ed with a nice upgrade to a Casita suite (with an extra adjoining room), so we had plenty of space, along with a fridge to keep drinks cold. we had a nice dinner at Guadalajara Grill last night.

    Evidently it rained (rather hard) overnight, but of course I slept through the whole thing. It was still very very humid out this morning when I ventured outside for my run. here's what I put on dailymile:
    Oro Valley, Oracle Rd from Conquistador to Tangerine 11.49 mi 01:41 08:47 pace

    My run from this morning. Took Holly with me for the first 2.8 miles, dropped her off then went back out for more. It was a little cooler in Tucson, but the humidity and hills more than made up for it. Pretty much just took Oracle (and some trails along it) up just past Tangerine Rd. On the way back I took a little detour into Catalina State Park. Some awesome mountain views throughout the run. And traffic on Oracle wasn't too bad at that hour on a Sunday. Saw just a couple other runners, but many people biking.
    Time: 01:41:06
    Distance: 11.50 mi
    Elevation Gain: 482 ft
    Calories: 1,534 C
    Avg Pace: 08:47 min/mi
    Avg Moving Pace: 08:44 min/mi

    I forgot my good running headphones. I could have used some cheap ones I keep in my backpack, but just went without. been too long since I've done that. it felt kind of good. there was just a story in Runner's World about using headphones, and how you should go without periodically so you can hear your footfalls, breathing, etc.

    Oracle Rd is a rather major road in town, 3 lanes each direction for much of the stretch where I ran. But traffic was rather minimal when I was out, very early on a Sunday morning. There was a trail along a wash that I used mostly with Holly (I tried to take it further but was afraid we'd get lost). There's a very wide berm that I used otherwise (nearly the size of another lane).
    The Tucson Marathon also uses Oracle. They bus up near Biosphere2 for the start, and it finishes close to the hotel we stayed at, the Hiliton El Conquistador (which is also the host hotel).

    I stopped along the way and took a picture of the Catalina Mountains that I posted on Facebook here

    later today, after recovering somewhat from the trip, I headed over to the Chandler 24 Hour Fitness for a mostly recovery swim.

    500 w/u

    3 x 100 kick @ :15 rest

    2 x 200 pull (paddles + buoy) @ 3:00, right into
    3 x 200 swim @ 3:00, right into
    3 x 150 swim @ 2:15, right into
    3 x 100 swim @ 1:30, right into
    3 x 50 swim @ 0:45

    200 w/d

    TTL; 2900 yards

    this felt really good. water was nice and cool, hardly anyone else in the pool (a few people popped in here/there), and I got the one lane that I like. I wasn't super fast, but I got into a rhythm that felt pretty good.
    Swim Workouts , Running
  19. Friday 08122011 AM Swim & PM Gym

    by , August 13th, 2011 at 01:25 AM (aztimm's training blog)
    went to the masters swim workout this morning at Mesa Kino
    we were in the main pool (SCY)
    coach Meg was on deck (Paul & Laura are on vacation in San Diego)

    500 w/u

    600 done--
    * 50 free
    * 25 non-free
    * 25 non-free kick

    6 x 50 @ 1:00
    odds scull/swim
    evens: build

    10 x choice distance @ 3:00
    did 100s free, tried to best avg them
    held 1:07 to 1:09
    (did a 50 easy after each)

    100 easy (so did a 150 easy after the last 100)

    200 choice kick

    100 w/d

    TTL: 3300 yards

    water was quite warm, 85ish, and nearly everyone complained. but no one complained that we didn't have Paul's mega distance set
    I think I was one of few who did all 10 as 100s. most people did some 100s then 50s. I kept saying that I'd do at least 5 as 100s, then made it 8..then just did the rest. I took off my drag suit for the last 2, but barely felt a difference

    then after work I went to the 24 Hour Fitness @ Mesa Riverview and did the following--

    Tmill: 25 min, 319 cal, 2.82 miles, avg 6.7
    2 min warmup
    3 min at 6.8-6.9
    2 min each at 7.0 to 7.5
    1 min at 7.6 to 7.8
    2 min warmdown

    Incline bench: 1 x 12 x 105, 2 x 10 x 135, 1 x 8 x 155

    Lifefitness triceps extension: 1 x 15 x 65, 1 x 12 x 110, 2 x 10 x 125

    Freemotion dual cable cross: 1 x 12 x 60, 1 x 12 x 70, 1 x 10 x 80, 1 x 8 x 90

    Decline dbell press: 1 x 12 x 45, 1 x 10 x 55, 1 x 8 x 65

    Hammer strength shoulder press: 2 x 12 x 90, 1 x 10 x 110

    Hanging leg raise: 3 x 10

    Lifefitness abdominal: 1 x 20 x 90, 2 x 15 x 110

    Plank w forearms on foam roller: 2 x 1 min

    Leg rolling: 3 min

    don't know what it is, but I really get into a nice rhythm with my Friday tmill runs and feel great. really could have done more, but Sean was waiting for me to lift with him.
    did the incline bench, triceps, and flys with Sean, then he had to run (was seeing a movie tonight), but I felt like doing a little more.

    before I showered I went in the pool, did a recovery 400m (25m pool). just an easy stretch out trying to get rid of lactic acid.

    this makes 4 pools I've swum in this week--
    * Mesa Kino
    * 24 Hour Fitness, 32nd St/Camelback
    * 24 Hour Fitness, Chandler
    * 24 Hour Fitness, Mesa Riverview
  20. Thurs 08112011, AM Run and a cool PM indoor swim

    by , August 11th, 2011 at 09:07 PM (aztimm's training blog)
    got out for my usual Thursday morning run. Temp was almost pleasant, 82 or so when I started. here's what I posted on dailymile--
    Paseo Trail, Tibshraeny to Los Arboles Parks 6.2 mi 00:53 08:34 pace

    Felt really great this morning, and evidently Holly (the dog) did too! Temp was in the low 80s with a nice little breeze. Went out to run along the consolidated canal, up to Tibshraeny Park with Holly. We stopped there for a water break (we both drank plenty), came back home and dropped off Holly. Then just ran solo down to Los Arboles Park, a loop there, then home. Splits: 8:33, 9:05, 8:26, 8:36, 8:46, 8:18, 7:25.
    Time: 00:53:15
    Distance: 6.20 mi
    Elevation Gain: 8 ft
    Calories: 824 C
    Avg Pace: 08:35 min/mi
    Avg Moving Pace: 08:30 min/mi

    after a couple of disappointing runs, I felt pretty good today. certainly not a best or anything (those seem to happen in Feb or March).
    I carry a fold-up bowl to give Holly water during our pit stops. I had been giving Holly water from a spigot on the side of the fountain. today I held her bowl under the fountain, so she got nice cold water. maybe that helped.

    after I got home I went in the backyard pool, mostly just stretched out. I did a little freestyle, even flipturns, which I don't do too often in the backyard pool. water was slightly cooler than the last time I was in.

    later today I went over to the Chandler 24 Hour Fitness. Carl was already there, and we swam a little together.

    here's what I got in--

    500 w/u
    50 kick

    5 x 200 @ 3:00
    --#1 have a strong first 50
    --#2 strong first 100
    --#3 strong first 150
    --#4 easy
    --#5 FAST (came in around 2:28)

    2 x 100 kick @ :15 rest

    2 x 200 pull @ 2:45
    (chatted with Carl a little before he left)
    1 x 200 pull (came in around 2:30)

    6 x 100 @ 1:30, descend 1-3, 4-6
    (#3 was around 1:16, #6 was 1:13)

    100 easy kick

    200 w/d

    TTL: 3250 yards

    the water felt very refreshing! now if only the pool was a little nicer...better lanelines, gutters, or something. oh well, I'll take cool water when I can this time of year.
    I really surprised myself on that fast 200. That's a decent time for me at a team practice, I don't think I've ever gone that fast in this pool. And the 100s weren't too bad either.
    Carl did the first 3 200s with me as 150s for him. I think he had already done 2 or 3 prior to that.
    thought of doing more, but I have a feeling the team workout tomorrow will be another mega-set, so didn't want to overdo it today.

    I was trying to get Carl to visualize building a 150. to do that, I was visualizing (and telling him about) running along the canal near home, how I begin a slow build after I cross the street just south of here, by the time I go under the freeway I'm sprinting, and I sprint all the way to the footbridge where I finish. then I started thinking of that when I was swimming...especially that last 100 fast.

    the birthday dinner, cake, and gifts were all a success. now we have leftover Thai food again for dinner tonight. and we'll have cake for several days.
    Swim Workouts , Running