What?? A HALF MARATHON!?!? (1/29/07 - 2/4/07)

MONDAY

I coach tonight, so I just like to get my feet wet after work and before I coach. The goal is to do a minimum 2000 yards and for me, that's an official workout.

500 w/u
100 free
75 free / 25 fly
50 free / 50 fly
25 free / 75 fly
100 fly
100 free
75 free / 25 back
50 free / 50 back
25 free / 75 back
100 back
100 free
75 free / 25 breast
50 free / 50 breast
25 free / 75 breast
100 breast
200 cool down
total - 2,200 yards

The intervals for the 100s were on 1:30 except for the one before the 100 of stroke. Those I did on 2:00 to see how can I do it at about 90% effort. The 100 fly was 1:08, the 100 back was 1:08 and the 100 breast was 1:14 high. I was really surprised with the 100 breast time. Sometimes my breast is on, other times its off. Today it felt ok.

TUESDAY
LCM
I was tired when I got to workout so I had to play the motivation mind games to get me in the pool. It didn't help that it was raining on and off.

500 w/u
8 X 50s - drill down, build back
Main Set
300 swim 4:30
3 X 100s swim 1:30
2 X 50s kick recover
3 X 200 IM 3:45
3 X 200s pull 3:00
2 X 50s kick recover
3 X 100 IM 1:45
300 free
2oo cool down
Total 3700 meters

The main set was good but my free wasn't impressing me. I came in around 4:10 for the 300 which is 1:23 pacing. I really should be no slower than 4:00, so I will make sure to keep that going. The 3X100s free I did 1:18s which were better but I don't think I was warmed up yet. 1:18s are about a 1:07 yards so its a little better. The 200 IMs were solid as I came in just under 3:00 on all three of them. That converts to 2:34 yards. The key I had for those was really to make sure I never broke stroke on the fly. Without a wall at the 25 mark, its more difficult than in a yards pool. I didn't seem to have much of a problem, so with that I need to carry that thinking over to anything 100 meters or less. The 200s free were 2:40, as I was feeling the IMs and used them as a recovery. 100 IMs where 1:28 (around 1:15 yards), which is decent without having walls to transistion twice.

It was a hard workout and I am glad I did it. Times weren't that good but effort was.

THURSDAY
LCM (50 meter pool)-
Nice workout. Thursdays are always good with Dr. Tom coaching. Here was the workout:

500 w/u

8 X 50s - 1st 4 doggy paddle / 2nd 4 one arm

Main Set
R1 - 3 X 100s - 1:40
R2 - 3 X 100s - 1:35
R3 - 3 X 100s - 1:30
R4 - 3 X 100s - 1:25
R5 - 3 X 100s - 1:20

400 pull
200 cool down
Total - 3000 meters

I wanted to get our early so I only did 3,000 meters. The main set was tough. The first set of 3 I went 1:28s (nice and easy) R2 I applied a little bit more effort I went around 1:23s. R3 were 1:20s - 1:22. R4 everyone else decided to pull but I figured this would be my way of working even harder since they were taking the easy way out and pulling. R4 I went 1:18s - 1:20s. R5 was good. My first one I tried to use easy speed and focus on grabbing more water. 1:14. That's about a 1:03 high in yards. It felt great for no real effort. The second one I went 1:16 but it began to hurt, especially since these were on 1:20. The final one I struggled home with a 1:17. Being on such fast intervals I was pleased. In two months I would like to do this set again but be no slower than 14s or 15s.

FRIDAY

We were planning on swimming, but we hit traffic on our way to Huntington Beach to pick up our bib, chip, etc for the HB Pacific Shoreline 1/2 Marathon on Sunday. I have hardly been running so this should be an interesting run. But hey, I'm tough! I did 5 miles on Sunday that didn't seem to faze me, so I hope I can keep it going this coming Sunday. Needless to say, we didn't make it in time for swimming and have decided to just stay in, do laundry, clean, eat pizza and watch another episode of season 1 of 24. Jack Bauer told us we had to. And we do what he says.

SATURDAY

With the 1/2 marathon tomorrow, I didn't want to swim too hard or too far. Originally I was going to finish workout with a 100 IM from the blocks but as the workout went on I felt that it should wait until after the run tomorrow. I'd hate to do something stupid. Here's the workout:

500 w/u

Set 1
100 swim
100 IM drill
100 kick
100 IM swim

Set 2
25 fly kick :30
50 fly swim 1:00
25 fly sprint :30
50 back kick : 1:00
100 back swim 2:00
50 back sprint 1:00
75 breast kick 1:30
150 breast swim 3:00
75 breast sprint 1:30
100 fly kick 2:00
200 fly swim YIKES 4:00
100 fly sprint 2:00
The workout continued, but this is where I chose to cool down. (200 c/d)
Total : 2,100 yards

Strokes have been feeling good. I didn't really sprint any of the "sprints", and I more or less just did them strong: 25 ly I went a :14. 50 back I went a :32. 75 breast I went a :58. Then I wasn't expecting it, but there was a 200 fly swim. YIKES. I surprised myself as I have all week with solid butterfly. I ended up going a 2:32. What makes that good for me is that it was a solid swim for survival. Two years ago in a meet I could only muster a 2:31. Of course that was with no real fly training. But still in the middle of the workout and it being about 80%, I can't be more pleased. Yea for fly lately!! LOL.

Time to step it up (1/22/07 - 1/28/07)

MONDAY
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I ended up working later than planned which only left me about 40 minutes to swim. Mondays I coach so any sort of swimming or exercise I can fit in I count as a success.
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200/2x100/4x50 free
200/2x100/4x50 pull
200/2x100/4x50 back
200 easy
2000 yards total
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Boy am I feeling Vegas. I was beat tired in the pool. Nothing felt right, but I partied pretty big over the weekend and I'm not some young chickadee anymore. I think the key thing is that I swam 2000 instead of nothing at all.
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TUESDAY
-LCM
After last night's swim, I really wasn't feeling it but I just kept on telling myself, "this is where the tough ones distance themselves from the wimps". I forced myself to go to workout if only just to survive and keep me in good swim conditioning.
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700 w/u
4 X 100s (50 drill/50 swim)
2 X 100s kick
2 X 100s stretch out swimming
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Set#2
4 x 50s fly kick
1 x 100 pull free
4 x 50s (odd drill / even swim) fly
4 x 50s back kick
1 x 100 pull free
4 x 50s (odd drill / even swim) back
4 x 50s breast kick
1 x 100 pull free
4 x 50s (odd drill / even swim) breast
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Set #3
(6 x 100s):
75 free/25 fly
75 free/25 back
75 free/25 breast
(repeat)
200 cool down
total - 3800 meters
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The workout started pretty slow which I was ok with. Survival was my only plan for the night. No wimping out. Then Ken made me go first when started Set #2 and I started to get going. The workout wasn't too difficult but I made sure to work the kicking and 50s of stroke. Set #3 I finally seemed to get into my groove. Its funny how a 25 of a stroke can feel so good!! :-). I averaged about 1:23 for all of them regardless of strokes, which surprised me on my final one which had the breast leg. I think this was a good set for me to do since the rematch with Marc is in the 200 IM. I need to get my breast back to where it was 2 years ago and then I will feel pretty confident about the race. All in all, I am proud I went and even worked most of it.
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Wednesday
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BF night so I didn't do anything. I watched Little Miss Sunshine and made tacos. Cute movie and funny at the end. I hope Silverado opens soon because then I might start adding morning swim workouts to my schedule.
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THURSDAY
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Tonight I was really tired. I almost didn't go swim because I have been so tired lately.
700 w/u
4 X 150s - stretch out, breathe every 5
5 X 100s pull on 1:30, went 1:12s (1:02 yards)
Main set:
3 x 300s descend on 5:00
4 X 200s negative split 3:10
5 X 100s sprint with paddles and fins 2:00
200 cool down
Total - 4200 meters

The pull set I felt tight and fatigued, but 1:12s aren't too bad. That's about 1:02 yards. The main set though I really felt being weak. I have this problem when I work really hard that I get really flushed and drive heave. And sure enough after the 300 fast and last 100, I was throwing up. I'm not sure if I am under the weather but everyone around me is getting sick. My 300s were 4:17, 4:09, 4:00. That averages 1:26, 1:23, 1:20. The 4X200s weren't too good but I tried to negative split them. I took the 1st 100s out smooth and did my best. The 5X100s were both fun and painful. I did #1,2 and 3 on 1:08s which I was fine with. Then on #4, this guy Jeff flipped with me at the next lane at the 50 mark. Well I could see he wanted to race. My legs were hurting but I had to win!! LOL. I ended up going 1:05 and him 1:07. Then of course #5 he wanted to go at me again. I took the the first 50 out smooth without much kicking and then kicked like a mad man home to go a 1:03. That's about a 54 for yards. It hurt soo bad.
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FRIDAY
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I have been feeling a bit under the weather but I have decided that I need to swim Friday nights too. Drew has chosen to swim Friday as well, so it helps with the motivation to keep on going to it. Here is the set I did.

500 w/u
100 IM
200 free
300 IM
400 free
...............................
200 cool down
total 1700 meters
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During the 400 free, which I was taking at a medium pace, I started feeling more ill and thought it was best for me to call it quits for the night. Had I been feeling better, I would have continued the grueling set, going 500 IM, 500 free, 400 IM, 300 free, 200 IM, 100 free. I really enjoy this set when I am in better conditions. Instead I just swam a 200 easy and got out. I went home, took some Niquil and went right to bed.
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SATURDAY
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Oh what a night of rest did for me. I wasn't too sure about how the workout would go, but I figured I'd give it a shot.
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500 w/u
10 X 25s - drill down/build back
25 X 100s
5 X 100 free - 1:20 go 1:08 or 1:09
5 X 100 free - 1:20 go 1:06 (was supposed to be on 1:15 but no one else would have made them)
5 X 100 IM - 1:45 go 1:12
5 X100 pull - 1:20 go 1:04
5 X 100 free sprint - 3:00 go :58/:59
200 cool down
3,950 yards

I'm missing something here, because had I done a 250 warm down, it was supposed to be 4,000 yards. Anyway I will edit it when I remember. So for the main set, I was happy with how it went. The first 5 were solid warm ups. The second 5 I started to feel good as I was holding 1:06s. I was bummed it was really crowded as I was forced to edit the original set of these 5 being 1:15. But it was still good. The IMs were hurting, but I thought holding 1:12 were good (considering everyone else couldn't do that for free!). The pull I decided to use as recovery but I ended up feeling strong and putting in just a little more effort than planned. The the coach decided to edit the final 5 and have all lanes go together in groups. On all the frees I took the first 50 out strong and then applied my kick on the second 50. #1,2,3 where all either :58 or :59, with me even splitting them. On #4, I decided to do IM, but I was pooped. I ended up going a 1:06 with no legs. I think had I rested a second, not done 3 all out 100 frees right before, that I could muster out a 1:03 or better. That keeps me somewhat close to Marc :-). The final 100 I went back to free, but my legs were DEAD. I could only go a 1:01 as the previous 4 got me bad.

All in all, I'm happy with the workout.
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SUNDAY
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After yesterday's workout, I had far more motivation to swim than previous days. Here was the workout:

500 w/u
8 x 50s under/over
4 X 100 IM drill 15RI
12 X 75s IM on 1:15, cont stroke order (fly/back/breast then free/fly/back, etc)
100 EZ kick
4 X 125s kick, odd lengths fast
100 EZ swim
4 X 150s pull - hypo breathing on 2:15
16 X 25s hard - 4 of each stroke
200 cool down
total - 4000 yards

Not a bad workout. I felt tired in the beginning but gave it my all. The 75s IM were good for me as I ranged from :53 to :56 on all of them. My fly has felt good the past few days. The kick set was so so as I am never too motivated for a great kick set. The pull set I went on average under 1:40 and the last one was 1:36. None were too hard, just strong. The last 25s were fun as they were only 25s and all my strokes felt great. Great workout.

Running -

I have the Pacific Shoreline 1/2 Marathon in 1 week and I have been averaging 3 miles a week!! LOL. Actually more like 4 or 5 but still. Since its one week from today, I felt it was best for me to get out and run. Five miles felt like a good distance to go. To my surprise, I ran a lot faster than expected. I finished the 5 miles at exactly 50 minutes. I know in the beginning and end I was going in the high 9:40s and in the middle I ranged from 10 to 10:15. I am finally getting some good running songs in my ipod to keep me going. Between mile 3 1/2 and 4 1/2 I envisioned my victory over Marc aka "Aqua Jogger" in the 200 IM. I will not disclose the race strategy since I know he reads my blog daily and I will not provide him with ANY advantages.

I also ran with Drew's ForeRunner 201 and my new Apple Nike Plus gadget that we sew (sewed, sown, who knows), into the tongue of my shoe. I had used the Nike gadget a few times but it has always been off and I do trial runs to try and get it closer to the distance I am doing. I tried it again for mile #1 and I helped get it in sync with the Forerunner. But oddly enough by mile #2, the Apple Nike Plus was at 1 mile and Forerunner was at .91. In the end it appeared that for every mile I ran, Nike was 100 meters short. It may be I didn't run consistent, but I don't know. Maybe it would be best for me to run on a treadmill to get consistent timing. Or maybe I should do a trial run of 5 miles for a more spread out average. It doesn't look like I will have a chance before next Sunday though. All I need is to enter I am doing a 1/2 marathon and then have the computerized lady tell me I only have 400 meters to go and it really be 2 miles. She actually counts down every 100 meters from 400 meters, so that would drive me crazy!!

Morning workouts on Monday and Wednesday will begin in one week which will be good. I may do Mondays but Wednesdays are still up in the air.

My diet for the week was not as good as I planned. I'm still at 185 which is fine, but I haven't been the best sometimes. I will try for a better eating regime next week.



Week analysis - Started off sluggish but in the end I was really happy with my training results.

The Rematch Begins (01/15/07 - 01/21/07)

So the challenge has resurfaced. My good friend Marc (that's him to the right) and I used to swim together back in high school and were pretty much equal in the 200 IM. Our sophmore year, we actually tied for 7th place in the event at CIF. We have spoken about rematches ever since, but now its going to happen. We have both been swimming pretty regularly for the past 3 years so not one of us has an upperhand than the other. He is an incredible triathlete which has made him a lot more fit than me. But I am hoping with some hard work and watching my diet, that I can give him a run for his money.

So on April 1st at the Mission Viejo meet we will be having our rematch. Based on what I have heard from his training, he is ahead of me. But hey, I have 74 days to step it up. Reading his blogs have gottene me worried, but at the same time helped me get motivated to train harder.

Monday:

5 mile run

Since I coach on Mondays I have to decide to run or swim. I have the HB 1/2 Marathon coming up so I need to make sure i don't kill myself with lack of training. I met up with Kurt and we ran 5 miles on the treadmill at the gym. I ran about 11 minute miles to just take it easy, which it was. I am hoping by 1/2 marathon time to be able to hold 10 min miles.

Tuesday:

Swim - LCM
500 w/u
6X50s under/over
4 X 200s pull
100 kick EZ
8 X 50s kick EZ-MED-FAST (did breast)
100 EZ
6 X 50s drill down swim back stroke (did back)
3 X 100 IM - 2:00 (averaged 1:25)
50 sprint
3 X 100 free - 1:30 (averaged 1:17)
50 sprint
3 X 100 IM - 2:00 (averaged 1:25)
300 cool down
Total - 3800 meters


The weather is sooooooooo cold. I didn't want to swim tonight, but I knew I had to start taking swimming serious again if I wanted to give Marc a run for his money. His freestyle is really fast right now and that worries me! :-). The IM part I made sure to work hard but it sure hurt and I felt the out of shapeness. 1:25 converts to about a 1:12 and with no turns I am ok with that. My 100 frees though were slow but I think the postal swim plus the IMs made me a lot more tired and tight. My arms were killing me too. As I was pushing off on the breast stroke for each IM, I kept on reminding myself of the challege in April to keep me going. It sure is hard to switch strokes without a wall I must add for a 100 IM in a 50 meter pool! For the next few weeks I am not too interested in times, but more effort until I feel that I am back in shape.

Wednesday:

Boyfriend night so unless I do something in the AM, I don't get any exercise done.

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Thursday:

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LCM-

600 w/u

8 X 50s (stretch out, breath every 5, good rolling)

3 X 200s pull on 3:00

Main set -

200 at 50%

150 at 60%

100 at 70%

50 at 80%

4 X 50s with paddles and fins all out at best LCM time

(repeat set)

4 X 50s cool down

total 3200 meters

Although this workout was short in meters, I produced some good swimming as I am just getting back into it. Most impressive were my 200s pull. 1st one was 2:30, 2nd was 2:28, 3rd was 2:25. In yards that converts to 2:09, 2:07 and 2:05. I was totally shocked as they were really easy and I never felt like I went over 80 or 85% (and chose not to). The main set really hurt when you wear fins and paddles and go out. All 8 50s averaged between 27.8 and 28.6 which I think are respectable. In yards that is about 24.0 thru 24.6 which is about what i do in meets so I'll take them for now. I guess all I needed was this challenge to get me back into taking swimming serious. Getting nervous Marc?

Las Vegas meet is this weekend. It will be more fun but still I hope to swim some decent times. I am doing the 50, 100 and 200 free and 50 fly. Nice short events. No workout on Friday and Sunday, but the meet is Saturday.

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Saturday Vegas Meet

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So my swims were not impressive, but that's ok. After the hard Thursday night swim with my legs, they just weren't there during the meet.

50 fly - 26.6

200 free - 2:02

50 free - 25.1

50 free split on relay - 24.0

So the only swim that I was happy with was the relay split. That was good. My 50 fly felt spastic which it always does. I need a 50 to get going. My 200 free was horrible. I just never got going. Tom told me to push the 2nd 50 for the first time so I did. My splits were 29, 31, 30, 31. Since I was out in a 29, it shows I just never got going. But I felt sluggish the entire time. Oh well. The relay split was good, but since I had to deal with things right after the relay, I had no warm down or rest before the individual 50 free. The relay was a lot of fun though. I put together 8 relays, all with entry times of 2:16. We had the entire heat and it was a head to head competition and everyone said it was the highlight of their meet. Yea. I'm glad we had fun.

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Back to some hard training. My 200 free was a big disappointment so I need to figure out what went wrong.