Tonight was a big wake up call that I have lost a lot of conditioning in just two or three weeks of slacking off. My focus had turned to running and P90X along with supporting Drew is his 1/2 Ironman, but due to that, my training in the pool suffered. Luckily this is my off season for swimming, so I'm ok with that. But after tonight, I realized that I don't like falling out of shape and having to build back into it. Luckily tonight was a mini taper for the meet this weekend.
Here was the workout:
LCM
500 w/u
7 X 200s - odds are smooth, evens are hard. All of them on 3:30 interval
400 kick.
200 cool down
Total - 2,500 meters
The 200s were rough. I felt tight and out of shape on all of them. The first hard one was an easy 2:33. Although it was easy, it was misleading, since I don't have the conditioning to keep on going. I really felt it on the 2nd hard one, and was only able to do a 2:38. The final hard one, I was able to go 2:29/2:30, but not without the piano dropping down on my back with 25 meters to go. I literally fell apart. It was not pretty. Swimming next to me was Mr. Bixler who did a fantastic job on the last one. I think he busted out a 2:26, which is really great. He seems to have good workouts when I am training next to him. I bet had I not been in the water he would have gone 2:30!! LOL. But hey, if I can help him train harder and faster, then that is great. He's been swimming well so hopefully we can get him to carry those swims over to competition.
Monday, July 30, 2007
Saturday, July 28, 2007
Saturday 7/28/07 - 17 miles - YOWZERS!
17 miles. The farthest I have ran since LA Marathon 2006. Actually I ran 16.25 miles. I learned a lot today. This past week I really didn't run that much. On Tuesday in my attempt to run 6 miles, my legs, knees, feet, etc just weren't in the mood. Instead I got in about 2 miles or so of nothing. Thursday is my scheduled 3 mile run. But instead of going forward with that, I chose to rest my body in preparation for the 17 miles today. Was is a good idea? Sure why not. Yes its bad since I will not run much this week, but good since my body needs a recovery.
The first few miles started off like normal and I found my groove at 10:35/pacing. Slower then normal, but I beginning to be fine with that. My focus on this marathon has changed slightly. Originally the goal was to be around 4:30 maybe 4:40 and hold under 10:30/mile. But now, my body is not recovering like I would like it, and I am more sore. My feet. My knees. My shoulder. Yes I said my shoulder. So instead on a time for my goal, my primary goal is to just stay motivated, continue with my training and HAVE FUN. I see no point in doing this crazy journey if I'm not having fun. And today's run made me question my motives. Quite a few times I wanted to stop. I wasn't keeping my pace and that became frustrating. I was at the back of the pack, and that doesn't help out either. Being slow isn't that big of deal to me, but if I am not enjoying this, why do it? After analyzing my run more, I found the reasons. The biggest change that I need to work on is hydrating myself 7 days a week. I just don't drink enough water (as I now open my bottled water and take a few swigs!). My lack of hydrating the day/night before my long run and even the morning before I run is crucial. Today I paid a huge price for this error. I did some temporary damage to my kidneys, I think. Without getting into details, if you can figure out what I mean, then you know. If you can't, then tough. But the results made the rest of today very unenjoyable. (update - its Monday now and I am all better as I have been drinking tons of water) So I am not ready to give up yet on this run, but will now make this major change in my training. And its just good to hydrate every day for your general health anyway. My other adjustment that I need to make is my weekly runs. I need to be more consistent with them. 6 miles on Tuesday. 3 miles on Thursdays. Maybe throw in a Wednesday 3 miler every once in awhile. Its all great that I can go out and do a 17 mile run like that, but why not prepare better? There is still almost 10 miles to go if I want to finish the marathon. If its anything like today's run, I am doomed!
Before I close for the day, I 'd like to send a shout out to Ms. HotRunnin DigitalGlitter Girl - Amy. Welcome to the blog world.
Check out her blog here Amy's Blog, and also over on the right side of this page. LB Marathon will be her first marathon and I want to tell her that she's doing a great job and to keep it up!
The first few miles started off like normal and I found my groove at 10:35/pacing. Slower then normal, but I beginning to be fine with that. My focus on this marathon has changed slightly. Originally the goal was to be around 4:30 maybe 4:40 and hold under 10:30/mile. But now, my body is not recovering like I would like it, and I am more sore. My feet. My knees. My shoulder. Yes I said my shoulder. So instead on a time for my goal, my primary goal is to just stay motivated, continue with my training and HAVE FUN. I see no point in doing this crazy journey if I'm not having fun. And today's run made me question my motives. Quite a few times I wanted to stop. I wasn't keeping my pace and that became frustrating. I was at the back of the pack, and that doesn't help out either. Being slow isn't that big of deal to me, but if I am not enjoying this, why do it? After analyzing my run more, I found the reasons. The biggest change that I need to work on is hydrating myself 7 days a week. I just don't drink enough water (as I now open my bottled water and take a few swigs!). My lack of hydrating the day/night before my long run and even the morning before I run is crucial. Today I paid a huge price for this error. I did some temporary damage to my kidneys, I think. Without getting into details, if you can figure out what I mean, then you know. If you can't, then tough. But the results made the rest of today very unenjoyable. (update - its Monday now and I am all better as I have been drinking tons of water) So I am not ready to give up yet on this run, but will now make this major change in my training. And its just good to hydrate every day for your general health anyway. My other adjustment that I need to make is my weekly runs. I need to be more consistent with them. 6 miles on Tuesday. 3 miles on Thursdays. Maybe throw in a Wednesday 3 miler every once in awhile. Its all great that I can go out and do a 17 mile run like that, but why not prepare better? There is still almost 10 miles to go if I want to finish the marathon. If its anything like today's run, I am doomed!
Before I close for the day, I 'd like to send a shout out to Ms. HotRunnin DigitalGlitter Girl - Amy. Welcome to the blog world.
Check out her blog here Amy's Blog, and also over on the right side of this page. LB Marathon will be her first marathon and I want to tell her that she's doing a great job and to keep it up!
Thursday, July 26, 2007
Thursday 7/26/07 - My Poor Knees
It was bound to happen. My body has been pretty good to me. No real injuries, no soreness and the ability to just keep on truckin. That is until now. There was the potential. I heard the warnings. But I was invincible, or so I thought. First, in June my foot hurt. It still hurts. It will probably hurt for awhile, or at least until after the marathon once I can rest it and let it heal. Now its my knee, or I should say knees. Mainly my right knee, but the left one is sore. The last few days I am even walking funny because of the knee. I hope its not serious. My athletic brain won't let me stop though. I will take a break tonight, but will go for the 17 miles this Saturday. Last Saturday's 9 miles were fine. But Tuesday was a different story. I ached everywhere from the knee down. It was just a bad day. But to rest it and let it get better, I won't run until Saturday. I know it won't be enough, but its the best I will allow.
I did though, do P90X this morning. Chest/Shoulders/Arms was the workout. I think that was the official name. Its only the second time we have done this combination and I did a lot better than last week. I stayed focused for the most part and did hundreds of push-ups. But on the tough ones, like one arms and clapping, I humbled myself and did them on my knees. (funny since I just spoke about how my knees are hurting!). Doing them on my knees allowed me to continue the intesity of the workout. I was happy with my workout.
Last Friday I weighed in at 178. Its my all time low in over 10 years. I know I have gained back a lot due to me completely disregarding my diet over the weekend, so I am prepared to not get discouraged. Instead I will take the next week to get back down to 178 by Friday 8/3. Short term goal is 175 by Pistons. I think that is August 19th.
I did though, do P90X this morning. Chest/Shoulders/Arms was the workout. I think that was the official name. Its only the second time we have done this combination and I did a lot better than last week. I stayed focused for the most part and did hundreds of push-ups. But on the tough ones, like one arms and clapping, I humbled myself and did them on my knees. (funny since I just spoke about how my knees are hurting!). Doing them on my knees allowed me to continue the intesity of the workout. I was happy with my workout.
Last Friday I weighed in at 178. Its my all time low in over 10 years. I know I have gained back a lot due to me completely disregarding my diet over the weekend, so I am prepared to not get discouraged. Instead I will take the next week to get back down to 178 by Friday 8/3. Short term goal is 175 by Pistons. I think that is August 19th.
Wednesday, July 25, 2007
Wednesday 7/25/07 - Back In The Saddle Again
So I am finally back in the water. The last two weeks have been somewhat crazy. Dealing with the house, training for the marathon, dealing with swim team issues, trying to swim, bla bla bla. I have been running and swimming, but I have been busy and tired, that I just haven’t found the time to blog. So in order to keep this going, I am going to try and dedicate 10 minutes before I go to bed to blogging. Hopefully that will do the trick.
This morning I felt the consequences of not swimming since last Wednesday, which even back then wasn’t a good workout. Here it was:
SCM
500 w/u
R1 - 200, 2 X 100s, 4 X 50s, free on 1:30 base interval
R2 – 200, 2 X 100s, 4 X 50s, IM on 1:45 base interval
R3 - 200, 2 X 100s, 4 X 50s, free on 1:30 base interval
100 EZ
6 X 75s, 25 kick / 25 hard swim / 25 kick IM order
100 cool down
Total – 2,950 meters
R1 I started going. I went 2:40, 1:19s and :39s. I felt being out of shape, but could feel better with each swim. R2 I did IM and it felt good. I need to focus on some fly before the swim meet in a week and a half, since I’m doing a 200 fly LCM. I went 2:55, 1:25s and random for each 50 of stroke. R3 was free again, and my free felt better. 2:35, 1:17s and :38s.
This morning I felt the consequences of not swimming since last Wednesday, which even back then wasn’t a good workout. Here it was:
SCM
500 w/u
R1 - 200, 2 X 100s, 4 X 50s, free on 1:30 base interval
R2 – 200, 2 X 100s, 4 X 50s, IM on 1:45 base interval
R3 - 200, 2 X 100s, 4 X 50s, free on 1:30 base interval
100 EZ
6 X 75s, 25 kick / 25 hard swim / 25 kick IM order
100 cool down
Total – 2,950 meters
R1 I started going. I went 2:40, 1:19s and :39s. I felt being out of shape, but could feel better with each swim. R2 I did IM and it felt good. I need to focus on some fly before the swim meet in a week and a half, since I’m doing a 200 fly LCM. I went 2:55, 1:25s and random for each 50 of stroke. R3 was free again, and my free felt better. 2:35, 1:17s and :38s.
Sunday, July 15, 2007
Monday, July 09, 2007
Sunday, July 08, 2007
Sunday 7/8/07 - Farewell Giulianotti Family
SCY Workout:
500 w/u
12 X 25s S-M-F on :30
8 X 100s pull on 1:20, descend 1-4, 5-8.
8 X 50s drill down/build back
8 X 75s IM on 1:10
4 X 50s fly drills
500 half fly
Total 3300 yards
The pull set was solid. 1:15, 1:08, 1:04, 1:00 for both rounds. The 75s IM were tough but I worked them. I ranged from :53s to :59s ( I think ). The 500 fly was fun. But boy my shoulders got a workout.
After workout, I enjoyed a fun Grunion breakfast at Hof's Hut, returned my stretch cord and headed to San Diego. One of my best friends, Marc and his family (Elaine, Owen and Ryan) are moving to Florida. A swimming friend of Elaine's hosted a going away party for them, and in fear that I won't see them again for awhile, I really wanted to say good bye in person. Marc was my friend who I had the rematch back in April 2007 in the 200 IM. I have now known him since the summer of 1988, so 19 years. We became fast friends and always kept in touch, sometimes far less than other times. But one thing can be for sure. Ever since college, we both have called each other on our birthdays. His is April 1st, mine May 2nd. There were years that we hardly spoke, but I could always look forward to a call from Marc. 10 years ago he married the best possible person I could ever think of for him. Elaine is probably one of the coolest girls I have ever known. She keeps Marc in line, but at the same time, seeing them together is really something special.
About 4-5 years ago we both started to get back into swimming. Marc was already an incredible triathlete. It was then that he introduced me to the blogging world and I haven't really left it since. We would be each other's inspiration/motivation to keep on training, for whatever event we were going for. Two years ago, I met up with Marc, Elaine and their two beautiful children at the LB Marathon. Elaine (we'll call her Pea), was running the full marathon. As I waited at the finish line, I experienced that incredible rush runners say they get with doing marathons. I wanted to do one. I had always said I wanted to, but this time I was serious. I can honestly say, had Pea not ran the marathon, I wouldn't be running as much as I am now. That was the fall of 2005. I still hadn't really gotten to know Pea or their kids, but after that meeting, things changed. I got to see why Marc fell in love with this incredible woman. I really can't see Marc with anyone else.
I'm going to miss this family. Although they were in San Diego, and me in Long Beach, they were always 90 minutes away. Even if we didn't see each other too frequently, they always felt close. I wish them the best of luck out in Florida, and I know that they will all return soon to sunny Southern California.
500 w/u
12 X 25s S-M-F on :30
8 X 100s pull on 1:20, descend 1-4, 5-8.
8 X 50s drill down/build back
8 X 75s IM on 1:10
4 X 50s fly drills
500 half fly
Total 3300 yards
The pull set was solid. 1:15, 1:08, 1:04, 1:00 for both rounds. The 75s IM were tough but I worked them. I ranged from :53s to :59s ( I think ). The 500 fly was fun. But boy my shoulders got a workout.
After workout, I enjoyed a fun Grunion breakfast at Hof's Hut, returned my stretch cord and headed to San Diego. One of my best friends, Marc and his family (Elaine, Owen and Ryan) are moving to Florida. A swimming friend of Elaine's hosted a going away party for them, and in fear that I won't see them again for awhile, I really wanted to say good bye in person. Marc was my friend who I had the rematch back in April 2007 in the 200 IM. I have now known him since the summer of 1988, so 19 years. We became fast friends and always kept in touch, sometimes far less than other times. But one thing can be for sure. Ever since college, we both have called each other on our birthdays. His is April 1st, mine May 2nd. There were years that we hardly spoke, but I could always look forward to a call from Marc. 10 years ago he married the best possible person I could ever think of for him. Elaine is probably one of the coolest girls I have ever known. She keeps Marc in line, but at the same time, seeing them together is really something special.
About 4-5 years ago we both started to get back into swimming. Marc was already an incredible triathlete. It was then that he introduced me to the blogging world and I haven't really left it since. We would be each other's inspiration/motivation to keep on training, for whatever event we were going for. Two years ago, I met up with Marc, Elaine and their two beautiful children at the LB Marathon. Elaine (we'll call her Pea), was running the full marathon. As I waited at the finish line, I experienced that incredible rush runners say they get with doing marathons. I wanted to do one. I had always said I wanted to, but this time I was serious. I can honestly say, had Pea not ran the marathon, I wouldn't be running as much as I am now. That was the fall of 2005. I still hadn't really gotten to know Pea or their kids, but after that meeting, things changed. I got to see why Marc fell in love with this incredible woman. I really can't see Marc with anyone else.
I'm going to miss this family. Although they were in San Diego, and me in Long Beach, they were always 90 minutes away. Even if we didn't see each other too frequently, they always felt close. I wish them the best of luck out in Florida, and I know that they will all return soon to sunny Southern California.
Saturday, July 07, 2007
Saturday 7/7/07 - 14 miles - Easy Breazy Cover Girl
This morning was my 14 mile run. This will officially be the farthest I have ran since completing the LA Marathon in March of 2006. We had a great turnout this morning. I think at least 15 people. Like every other run lately, 3 groups split up. Two in front of me, and then whomever runs with me. Today it was Drew. We decided to run 10:30 miles the entire time. And I have to say, it was the easiest 14 miles I have ever ran. The first three miles were tough, but after that, I got into the zone. Its great having my new watch, showing me my splits/pace/distance. Along with my ipod, running just takes me into a kind of euphoria. I can zone out and clear my mind of my problems and come up with ways to make my life better. I get ideas of things to do around the house, how to better my work, what to do for fun, and so forth.
I finished the 14 miles at 2:26:50. That puts me at an average of 10:29/mile. PERRRRRRRRRRRRRRRRFECT!!!
We also did Shoulders and Back later on. Neither one of us wanted to do it, but we did.
I finished the 14 miles at 2:26:50. That puts me at an average of 10:29/mile. PERRRRRRRRRRRRRRRRFECT!!!
We also did Shoulders and Back later on. Neither one of us wanted to do it, but we did.
Friday, July 06, 2007
Friday 7/6/07 - Why am I a prick sometimes?
OK so that isn't a great opener. But sometimes I am. I don't mean to be, and its part of my humor, but really, why? I like to joke. I like to make people laugh. I'm good at that, and it puts smiles on people's faces. I have a ton of friends, at times more than I can really handle, so I don't want to be unaware or unknowingly say something that makes me as a person seem uncaring. Sometimes, I feel my smart ass attitude just needs to go away. I say sarcastic statements that are meant only in humor, but at times I wonder if my friends don't always take it that way and become hurt or annoyed. Most friends are used to it so its not a big deal. But if I am feeling this way, there's a good chance others are. I know that its not something that is going to change instantly, but since I am trying to better myself physically, why not bit by bit better myself in other ways as well. There, now I have officially turned this into a diary. Ha!
Not much to report on for working out. We did Plyometrics this morning. I still was still down about my weight, but I kept on trucking.
Not much to report on for working out. We did Plyometrics this morning. I still was still down about my weight, but I kept on trucking.
Thursday, July 05, 2007
Thursday 7/5/07 - Week 3 of P90X Begins
Week 3 begins of P90X. Things are going well, but my weight is fluctuating. I ate pretty crappy that past few days, so I understand why, but its still sometimes frustrating. I need to stop weighing myself everyday, but I can't stop it. Everyone says you should only weigh yourself once a week. I'm so obsessed, that just now, in the middle of the last sentence, I had to go weigh myself once more (since the today I ate like crap). Why do it? I just ate all this food, so of course I am weighing more. And then it gets me depressed! Ideally I should only weigh myself after my long runs on Saturday, because I know it will be low!
Anyway, enough about my weight. Today was Day 1 of Week 3. Chest and Back. I can really state that my chest is becoming tighter and better shaped. I used to have a decent chest, but with age and diet, it became flabby. I still have a ways to go, but so far so good. I was down because of my weight, so I had a hard time with motivation. I did what I could, but my heart wasn't in it like before. I need to turn frustration into a harder workout.
Anyway, enough about my weight. Today was Day 1 of Week 3. Chest and Back. I can really state that my chest is becoming tighter and better shaped. I used to have a decent chest, but with age and diet, it became flabby. I still have a ways to go, but so far so good. I was down because of my weight, so I had a hard time with motivation. I did what I could, but my heart wasn't in it like before. I need to turn frustration into a harder workout.
Wednesday, July 04, 2007
Wednesday 7/4/07 - Good times, bad (good) food!!
Ahhh 4th of July. Can't beat a national holiday, day off work and a day to relax. Although with my current life, relaxing has a whole new meaning. Knowing that with it being the holiday, I decided that I wasn't going to worry about what I was going to eat. So in order to make me feel better about it, I worked out hard in the morning.
I started the morning with an 8 mile run. There was a group of about 10 - 12 of us. Instead of doing our normal run direction, we headed in the other direction and ran part of the LB Marathon course. It was refreshing to go in a different direction but I just wasn't on. The group began to take off and JC and I stayed back. For the first 3 miles, I had trouble keeping our 10:30 pace and thought about only doing 6 total. Hey, it was supposed to be my rest day, so why not, right? But then my competitiveness kicked in and I had to keep going. At the same time, my body had warmed up and my pacing became easier and under 10:30s. In the end, my finshed pace was 10:39/mile, finishing in 1:25:25.
30 minutes later Kurt and I travelled down to the Belmont Pool to join Dr, Tom, Drew, Agnes and Anne for a swim workout. I forgot the total workout, but here are some sets I remember:
3 X 300s pull on 4:15.
My pulling was on fire. I went 3:11 on the first one and 3:13 on the second one. I was aiming for under 3:10 on #3, but a horrible cramp prevented me from completing it.
Also, the final set was 5 X 100s. 100 EZ, 75EZ 25 HARD, 50 EZ 50 HARD, 25 EZ 75 HARD, 100 HARD.
The last 100 I took the first 25 out hard but with no legs. Then I put my legs into it. That second 25, my legs felt so strong and fast. I turned at 28 high. As I pushed off for the third 25, I still felt strong and gave it everything I had coming back home. I finished in a 57. After a 8 mile run, I was stoked.
Swimming is going great. I just need to keep it up!
Personal life:
After working out twice I enjoyed a great breakfast and then worked around the house. Then Drew and I met up with Kurt, Steve, Bart, Don, HB Steve, Brian and Brian's friend. We had a nice relaxing 4th of July at the park listening to the LB Municipal Band play and eat appetizers and have cocktails. It was perfect. No real stress going anywhere. No big party. Just laying on the grass hills and enjoying life with good friends.
Here was my run:
I started the morning with an 8 mile run. There was a group of about 10 - 12 of us. Instead of doing our normal run direction, we headed in the other direction and ran part of the LB Marathon course. It was refreshing to go in a different direction but I just wasn't on. The group began to take off and JC and I stayed back. For the first 3 miles, I had trouble keeping our 10:30 pace and thought about only doing 6 total. Hey, it was supposed to be my rest day, so why not, right? But then my competitiveness kicked in and I had to keep going. At the same time, my body had warmed up and my pacing became easier and under 10:30s. In the end, my finshed pace was 10:39/mile, finishing in 1:25:25.
30 minutes later Kurt and I travelled down to the Belmont Pool to join Dr, Tom, Drew, Agnes and Anne for a swim workout. I forgot the total workout, but here are some sets I remember:
3 X 300s pull on 4:15.
My pulling was on fire. I went 3:11 on the first one and 3:13 on the second one. I was aiming for under 3:10 on #3, but a horrible cramp prevented me from completing it.
Also, the final set was 5 X 100s. 100 EZ, 75EZ 25 HARD, 50 EZ 50 HARD, 25 EZ 75 HARD, 100 HARD.
The last 100 I took the first 25 out hard but with no legs. Then I put my legs into it. That second 25, my legs felt so strong and fast. I turned at 28 high. As I pushed off for the third 25, I still felt strong and gave it everything I had coming back home. I finished in a 57. After a 8 mile run, I was stoked.
Swimming is going great. I just need to keep it up!
Personal life:
After working out twice I enjoyed a great breakfast and then worked around the house. Then Drew and I met up with Kurt, Steve, Bart, Don, HB Steve, Brian and Brian's friend. We had a nice relaxing 4th of July at the park listening to the LB Municipal Band play and eat appetizers and have cocktails. It was perfect. No real stress going anywhere. No big party. Just laying on the grass hills and enjoying life with good friends.
Here was my run:
Tuesday, July 03, 2007
Tuesday 7/3/07 - Kempo Power!!
Today was our first experience with Kempo. Its kickboxing, regular boxing, Taebo and yoga all rolled into one. Our trainer on the DVD started off fast and was doing combination after combination that I just got so confused. I felt so uncoordinated and wanted to stop, and sometimes I did. But midway through it becam easier to follow and I found my groove. Kempo began to be fun! The simulations of kicking someone, then jabbign someone else wehre great ways to release some aggression. I think next time though I should picture whomever pissed me off that week!
Afterwards Kurt and I did an easy 2 1/4 mile run. I was slow, but it was good to run. I need to eat better and work harder at the P90X. I feel like I can give more.
Afterwards Kurt and I did an easy 2 1/4 mile run. I was slow, but it was good to run. I need to eat better and work harder at the P90X. I feel like I can give more.
Monday, July 02, 2007
Monday 7/2/07 - Fly Boy Learned A Lot
5:30am morning workout.
SCM
w/u - 3 x 200 on 3:30 - nice and relaxed
8 X 25s - alternate fly undulatin drill and 1 arm fly
400 fly - do 4 good strokes then go easy free each 25
8 X 25s fly - all hips/core :40
8 X 150s pull on 2:05
4 X 75s breating 3-2-1 by 25.
I learned a lot today in the pool. First off, although I am a decent flyer, I'm a powerflyer. I'm all arms. That's fine for some, but learning to get my hips and core into the stroke will not only make swimming the stroke easier, but also more efficient and faster. It will take some time to make this stick, but I think I am on the right pass. Secondly, during the 150s pull, I was working them hard, going between 1:49s and 1:51s. On the final once, Dr. Tom asked me to try rotating more on my left side. I get emough on the right, since that is where I breath, but not as much on the left. Immediately, I felt faster though the water. I cam in an finished at 1:45. The effort wasn't all out, so that was even more promising. Getting more individual coaching attention from Tom is beginning to help. He's providing me more challenging intervals and helping me correct my stroke here and there. So if you're reading this time, THANK YOU!
Later on in the day we did Legs/Back/Abs. This is the day Kurt and I do our P90X workout seperately. Today was really hot so my body sweat a lot more. As for the workout, I feel I did better than last week. I don't work the calf exercises as hard as I can, but only because thanks to genetics, they look fine on their own. I use that time to fast forward becuse of most of the time (like today), getting this workout in after work and before coaching swimming is tough enough and time pressing.
Side note - Diet sucked last two days. Won't be shocked if I gain a pound or two.
SCM
w/u - 3 x 200 on 3:30 - nice and relaxed
8 X 25s - alternate fly undulatin drill and 1 arm fly
400 fly - do 4 good strokes then go easy free each 25
8 X 25s fly - all hips/core :40
8 X 150s pull on 2:05
4 X 75s breating 3-2-1 by 25.
I learned a lot today in the pool. First off, although I am a decent flyer, I'm a powerflyer. I'm all arms. That's fine for some, but learning to get my hips and core into the stroke will not only make swimming the stroke easier, but also more efficient and faster. It will take some time to make this stick, but I think I am on the right pass. Secondly, during the 150s pull, I was working them hard, going between 1:49s and 1:51s. On the final once, Dr. Tom asked me to try rotating more on my left side. I get emough on the right, since that is where I breath, but not as much on the left. Immediately, I felt faster though the water. I cam in an finished at 1:45. The effort wasn't all out, so that was even more promising. Getting more individual coaching attention from Tom is beginning to help. He's providing me more challenging intervals and helping me correct my stroke here and there. So if you're reading this time, THANK YOU!
Later on in the day we did Legs/Back/Abs. This is the day Kurt and I do our P90X workout seperately. Today was really hot so my body sweat a lot more. As for the workout, I feel I did better than last week. I don't work the calf exercises as hard as I can, but only because thanks to genetics, they look fine on their own. I use that time to fast forward becuse of most of the time (like today), getting this workout in after work and before coaching swimming is tough enough and time pressing.
Side note - Diet sucked last two days. Won't be shocked if I gain a pound or two.
Sunday, July 01, 2007
Sunday 7/1 - Namaste
On today's schedule was my 7:30am swim workout and it was followed with something new to me, yoga. Swimming has been going well, but I need to try and get in more Friday swimming so that I am in the water 4 times a week and don't go more than 1 day with not swimming.
Here was the workout:
SCY
500 w/u
8 X 50s drill down/swim back = 400 yards
Main Set:
R1
4 X 25s on :30, paced :20s
4 X 50s on :45, paced :36s
4 X 75s on 1:00, paced :51s
R2
4 X 75s on 1:10, paced :56s
4 X 25s on :25, paced :17s
4 X 50s on :40, paced :31s
R3
4 X 50s on :50, paced :40s
4 X 75s on 1:05, paced :50s
4 X 25s on :20, paced :14s = 1800 yards
Kick set - 25 -50-75-100-75-50-25 = 400 yards
12 X 25s breating #1-2, #2-1, #3-0, then repeat until #12 = 300 yards
400 pull
4 X 50s w/d
Total - 4000 yards
I enjoy longer sets because my midpoint I can really start to feel the water better. R1 of the main set I was just getting started. The 75s hard were 51s. R2 I began to feel better. The 50s were 31s, but I feel that I should be 30s or better. R3 I was finally warmed up. My medium 75s were :50s or better. but with a lot less efford than the hard 75s in R1. The 25s hard were good too.
The rest of the workout wasn't too demanding. Kicking is probably where I need more discipline. I have never been a kicker, but I believe there is a difference between being a slower kicker and not working the kick set. Unfortunately, I think I have fallen out of the first one, and am now more comfortable in the second one. Hopefully by stating this outloud and on my blog will help me to realize that and switch my kick training.
Sunday continued with Yoga. I am not flexible and I have some issues doing it. But instead of just giving up on doing it, I will continue for the remaining 76 days of this program. Its only once a week for about an hour, so can I really complain??
Update on my P90X training. I'm dropping weight, my legs feel stronger (running helps too) and my arms look and feel bigger. Today I weighed 183. My weight goal for just under two weeks is 179. That date is Saturday July 14th. I know that as I get down in weight, it will become more of an issue to lose. As I lose fat and gain muscle, my perception of my weight will change, and it will be more what I see in the mirror.
Why am I so obsessed with this? I have no clue.
Here was the workout:
SCY
500 w/u
8 X 50s drill down/swim back = 400 yards
Main Set:
R1
4 X 25s on :30, paced :20s
4 X 50s on :45, paced :36s
4 X 75s on 1:00, paced :51s
R2
4 X 75s on 1:10, paced :56s
4 X 25s on :25, paced :17s
4 X 50s on :40, paced :31s
R3
4 X 50s on :50, paced :40s
4 X 75s on 1:05, paced :50s
4 X 25s on :20, paced :14s = 1800 yards
Kick set - 25 -50-75-100-75-50-25 = 400 yards
12 X 25s breating #1-2, #2-1, #3-0, then repeat until #12 = 300 yards
400 pull
4 X 50s w/d
Total - 4000 yards
I enjoy longer sets because my midpoint I can really start to feel the water better. R1 of the main set I was just getting started. The 75s hard were 51s. R2 I began to feel better. The 50s were 31s, but I feel that I should be 30s or better. R3 I was finally warmed up. My medium 75s were :50s or better. but with a lot less efford than the hard 75s in R1. The 25s hard were good too.
The rest of the workout wasn't too demanding. Kicking is probably where I need more discipline. I have never been a kicker, but I believe there is a difference between being a slower kicker and not working the kick set. Unfortunately, I think I have fallen out of the first one, and am now more comfortable in the second one. Hopefully by stating this outloud and on my blog will help me to realize that and switch my kick training.
Sunday continued with Yoga. I am not flexible and I have some issues doing it. But instead of just giving up on doing it, I will continue for the remaining 76 days of this program. Its only once a week for about an hour, so can I really complain??
Update on my P90X training. I'm dropping weight, my legs feel stronger (running helps too) and my arms look and feel bigger. Today I weighed 183. My weight goal for just under two weeks is 179. That date is Saturday July 14th. I know that as I get down in weight, it will become more of an issue to lose. As I lose fat and gain muscle, my perception of my weight will change, and it will be more what I see in the mirror.
Why am I so obsessed with this? I have no clue.
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