justkeepswimmin

April 14, 2011 - Mush

2011-04-15T07:48:00.001-07:00

Felt like mush in the pool.

300/200/300 WU - 800 meters

4 broken 800s:
3 X 200s descend on 3:15 (went 2:55/2:45/2:35)
4 X 50s hold 2:35 pace
2 X 200s back on 30 secs
8 X 50s back on 1:00
3 X 200s descend on 3:15 (went 2:53/2:43/2:32)
4 X 50s hold 2:35 pace
2 X 200s back on 30 secs
8 X 50s back/free w fins on 1:00

400 kick
200 cool down
Total - 4,600 meters

Felt ok. Tried pushing myself but it took awhile to get going. Was happy with the 2:32, although I think it was slower than normal due to being broken down. A little annoyed the swimmer behind me left 8 and not 10 secs after me. Reason I know this is that by the first 50 he was only 50 seconds behind me. But I need to get over it.

April 12, 2011 - Test Set

2011-04-15T07:41:00.000-07:00

Here was the workout:

300/200/300 Warm up = 800 meters
6X50s descend - 300 meters
20 X 100s of 1:25 (goal to hold 1:18s) = 2000
400 cool down
Total - 3500 meters

Test set went good. Shoulder is tight. Held anywhere from 1:16s to 1:19s. Good base training to see where I am. Swam it alone but oh well.

Sunday 1/21/08 - The Seed Has Been Planted

2008-01-20T14:34:00.000-08:00

First off, all I did was swim today. Drew and I were supposed to go on a bike ride, but he was feeling tired and so we decided to not do it. I guess I could have done it on my own, but I didn't. My workout was brief, as I only had time for about an hour, since I was hosting a coaches meeting and wanted to get breakfast going.

I went about 2700 yards. I think it was:
500 w/u
8 X 50s drill down/swim back - 400 yards

Main Set:
3 X 3 X 100s descend on 1:40.

8 X 75s kick
6 X 50s Under/Over

Total 2700 yards

The main set was good, but a tad frustrating. I was sharing the lane but he was only going 5 seconds behind me. The problem with that is, if he goes out slighty faster than me on the first 50, he's caught enough drag to to just use my wake to come back without trying as hard, and thus finish only 2 seconds behind me, instead of 5. I think from now on, unless we have a ton of swimmers in the lane, no matter what, I want my lane going 10 seconds behind each other. Bixler and I did that yesterday, and I think it worked great. Plus its mentally tough if one goes only 5 behind and then is right on your ass. Its like go ahead or BACK OFF!! But anyway, that was my venting.

After workout, the coaches got together to discuss a few things, one of which is a new IGLA training program. There are about 20 of us who have committed to this. Dr. Tom has volunteered to write up a program and coach us 3 nights a week (Mon, Tues and Thurs). We also have to commit to going at least once on the weekend. I'm excited for this, because its going to get a lot of pain laners back to swimming together again. We have all been sporatic and swimming on separate days lately. Sometimes there is only one of us or two, and the workouts just aren't as fun. So look for myself, Drew, Kurt, Ken, Peder, Chris Z, BGS, Jeff Liu and some others all swimming together again. It will be a lot of fun to have all of us in the pool and help each other out. It will be good for me, because there will always be someone there to push you when you think you can back off. And no one wants to be the wimp. It will be like the Univ of Michigan where all the big name swimmers train together (but of course on a much lower level!). I'm excited for this to begin and really hope that not only myself, but all my teammates can really benefit with this program. Wish us luck!!

Saturday 1/19/08 - I Wanted To Throw Up

2008-01-20T13:33:00.000-08:00

Sometimes Enrique (our current Saturday coach), can come up with some great workouts. This morning was one of them. Myself, Ken, Dr. Tom and Peder were representing the Pain Lain and it was fun to have 4 of us there. Here was the workout:

SCY -
500 w/u
6 X 75s build
3 X 200s pull on 2:30

Main Set:
5 X 250s as followed:
Swim this as you would a 200. Do your first 100, rest 10 seconds, then do your second 100 like you would a 200. Then go into a 50 easy/recovery. Do this set 5 times through.

10 X 50s kick
6 X 50s descend breathing
Total - 3600+ yards

So the main set was a beast. I literally wanted to throw up. The focus was to really do the 200s the way I am training to do them in a meet, which is 50 easy speed, 50 where I increase my tempo, 50 where I add my legs, and then a 50 everything leftover. The first one was easy (as it should be) and I came in around 2:09. After that, I realized that this set was going to hurt. R2, R3 and R4 were either 2:08 or 2:09 as well, and I finished the set with a 2:07. My times were decent, but I think with a few more weeks of consistent training, I would be more like 2:05 or better. The goal in a few months will be do to this, but instead be more like 2:02 or better on them, which is doable. By the time I was finished with the set, my legs were dead and I wanted to cry! Yea. I love that feeling at the end. It reminds me that this is what I need to be feeling after every workout to know I am doing things right.

I have been off on my P90X training, so I hope to pick that back up on Monday.

Monday 1/14/08 - Too Tired To Think Of A Clever Title

2008-01-14T21:23:00.000-08:00

Its been a long day today. It started with my usual Monday morning coaching. I wrote the workout the night before, but I feel I am running out of ideas and clever workouts. So in order to not come up short, my plan will be to write the following workout the week before. Hopefully this will give me time and not feel rushed into doing some boring set.

As for my workout, after work I had Legs and Back. Working the calves can really burn!! But I stuck through it, although occasionally I would see something that needed to be organized in the laundry room and do that real quick and take a break. HAHA. After the hour workout, I had my 16 minutes of Ab Ripper X. I love this workout, and each time I am more successful and doing more and doing them correctly!

Then it was off to the pool. I decided to once again only go for 60 minutes, but was able to get in 3100 meters! Thanks Jac for great workout that was long, tedious but good for me. Here it was:

500 w/u
8 X 50s pull on :50 (averaged :39s)
Man Set:
10 X 200s (#1 and #10 are IM, the rest free).
The IM were on 3:30, and the Free was on 3:20.
200 cool down
Total - 3100 meters

So I wasn't fast at all. But I did the workout, and didn't give up. I can still feel that I am completely out of shape, but I am focused to stop saying that as an excuse. My 200s free started off at 2:52 or 2:51, then I went a few at 2:50, and then finished the final three at 2:48. Ideally, my times should be under 2:40, so I'd really like to try this set again in a few months to make sure I am at that level.

Its now 9:47pm and I whould be in bed. I have to wake up at 4:45am for Kempo I believe. At least its only an hour. I am debating about swimmimng tomorrow night. What do you think?

1/9 - 1/13/08 - Busy Week

2008-01-13T19:33:00.000-08:00

1/9 - So on Wed I swam in the cold water. I am really not swimming well, and need to be more consistent. For P90X, it was my off day.

1/10 - Chest/Back/Abs. I woke up early to get it done. That was nice. Nothing special to report, except I did them. Push-ups are hard!!

1/11 - I woke up with a kink in my neck and decided to take it easy. Then we had a boat party in the evening. It was a lot of fun, but I shouldn't have eaten so much.

1/12 - Slept in, missed swimming and P90X. Ugh. Then I went to San Diego for my two nephew's bday party. It was a lot of fun. They are growing up fast. When they took pictures blowing out their candles, it reminded me of my 6th bday party (or around there). Life goes by so quickly. How do we slow it down? Or at least let's learn to slow down the weekends.

1/13 - Met Daisy at 6:15am for a 15 mile bike ride that put us at the pool. Then we swam with the team for 90 minutes. I swam like crap. I felt like a spastic novice. My arms had no direction and my kick was off. I was really frustrated. But oh well. I will only be bothered if it continues. After workout, Daisy and I biked to the board meeting, which was not fun at all. SOMEONE, who will remain annonomous, what a cranky bitter queen with no patience. But whatever. I thought this person and I had gotten better as friends and we had a good relationship lately, but I guessed wrong. I guess some people weren't meant to get along. Oh well. After the meeting, I went home and finally put away all the X-mas stuff. I felt like I was missing something in the living room, since without the tree, there was so much more room.

I need to get back into the swing of things. I slacked for only 2 days, but right now I need to not let that happen too frequently. Las Vegas is in 2 weeks, so in order to allow myself to have a good time there, up until then, I must be FOCUSED.

Tuesday 1/8/08 - Is It Working??

2008-01-09T14:31:00.000-08:00

Oh great. I am already questioning my workouts. Why does my brain work that way.

Monday 1/7/08 - My Madness of a Monday

2008-01-07T21:39:00.000-08:00

Today is my first official Monday back to work in a few weeks. That means a FULL 5 days of work. YIPPEE. It also is the first Monday of the month, so I go and get bagels for my Monday morning swimmers. Most of them really look forward to them, but for me, its an additional 30 mins earlier I must wake up. But its fun and worth it.

It was a full and busy day for me. I woke up at 4:15. Showered and all that and then went and got bagels. Then I coached from 5:30am to 6:30am. That was fun, and I think I gave a decent workout. I am really trying to think of more creative workouts that will benefit my swimmers. I hate to repeat things or copy a workout from the internet, but I will if needed.

After workout I was off to work. After putting in 9 hours, I came home ready to begin "Brian's Workouts".

First up was Legs & Back along with Ab Ripper X. This workout involved squats, lunges and pulls for both the lower and upper body. The main focus for this is to strengthen and develop the glutes, quads, hamstrings and calves. To be honest, I felt like I really only gave it a 80 - 85% effort level. Being that its my first wee and still adjusting to this lifestyle change, I feel that it was just adequate. But the more I do this workout (all workouts), the more intense i want to become. After about 50 mins of Legs & Back, I went immediately into my Ab Ripper X workout. I can feel my flexibility getting better as well as my performance in these Ab workouts. This time around I was closer to doing almost all of them, working them harder and most of all, FEELING THE BURN!!

30 minutes after I finished my dryland, I was off to the pool. Since I am just getting back into swimming, I am playing it smart with my head. Last week was only 2K. Tonight must be at least 2600 meters, if not 3K. Suprisingly, I didn't feel too bad. I really think working out beforehand (lots of stretching) and the other workouts have woken up my muscles more and stretched them out. I never felt really tight in the water. Now this doesn't mean I was fast by any means, but I was faster than expected. Here was the workout:

500 w/u
3 X 200s (50 kick / 100 swim / 50 kick)
4 X 150s (50 back/50 breast/50 free)
Main Set
6 X 200s IM
1 & 4 straight through
2 & 5 break at 100
3 & 6 break at 50.

100 cool down.

I ended up only doing 4 of the 200 IMs. Ken "Snuggles" Bixler had planned on getting out at 8pm (for "dinner"), so I figured it was a sign for me to not overdue my training for the day. With a 100 cool down, it would place me at 2600 meters. The 200 IMs were decent. I was going just around 3 mins for each of them. The final 200 I went 2:55. I am working my breaststroke a little bit more too. Two key things. One, I am keeping my hands closer together when they come out of the water. I am not really doing a wave type of breaststroke, but maybe a tad. This appears to help me keep my hands close. The second and main focus, is my kick. Before I would just pull, then kick. Now I am trying to get more of a roll with my swim. Dr. Tom pointed out that I need to begin my kick as I begin my pull (in a dolphin sort of way). I feel it being faster when I correct it, but I am erasing 30 years of swimming. Its really hard to do and sometimes I feel I am drowning. But with time, I think I have found a key problem that will in time, make my IMs faster!

Saturday 1/5/08 - Its NOT Raining Men

2008-01-05T17:17:00.000-08:00

Although the so-called storm we were to have has not reached the level we were warned about, it has still rained on and off. It was more in middle of the night, and not much during the day. But even though it hasn't rained, the rain unmotivates me to hit the pool. As the great Pat Powers once said, "Who do we have to prove?". With that, I convinced myself to take the day off. My goal for swimming is in the month of June, so this weekend and the rain win!! :-)

Although swimming can be skipped, my P90X CANNOT!! On today's schedule was Shoulders and Arms along with Ab Ripper X. This workout is a lot of dumbbell use. Pressing, curling, and fly movements working on my deltoid muscles, biceps and triceps. After an hour of this, I had 16 minutes of Ab Ripper X. I love this workout and each time I get more and more out of it. My favorite of the estimated 300 sit ups done are the final Mason (Kayak)Twist. You are seated, hands clasped together and raised feet 4 to 6 inches off the ground. Then you twist your upper torso from side to side, touching knuckles on each side of the floor. We are instructed to do 40 of them, but as we get closer and closer to 40, we push to 50 instead. The burn hurts so bad/good. I loved it and it makes the close of Ab Ripper X feel worth it.

Phrase of the Day/Week - BREATHE!!!

Friday 1/4/08 - Plyometrics - Jumpity Jump Jump Jump, Jumpity Jump Jump

2008-01-04T19:23:00.000-08:00

Day 4 of P90X and I am still going strong. This morning was Plyometrics, which has a lot of jumping, squats, running in place type of exercises. The key to doing this weekday workout, was my waking up. I can do it twice a week for my morning swim workouts, but now I have incorporated these 3 other days, so my life has been turned around. I am now waking up no later than 5am every day. YIKES. I am hoping that I can keep this up. My feeling though is that once I am awake, 5 minutes later I am good to go.

The forecast today was rain. And rain it did. Therefore I was in no mood to swim. Maybe I will take a few more days off from swimming, and start fresh on Monday. June 18th is my day to shine in the pool, so I feel its far enough away that I can bag a few more days of vacation from the pool.

Peace out.
B

Thursday, 1/3/08 - Happy Birthday Pops

2008-01-03T20:02:00.000-08:00

First off. Happy Birthday Dad. Miss you tons and I hope you are looking over me. Do what you can to watch over Mom too. She sure misses you a lot. Give her a sign that everything is ok. You'd be proud of her. She has lost almost 30 pounds and doing great. I have gotten her into water aerobics and she's doing Weight Watchers. I hope things are well up in Heaven and they celebrated your birthday in style. See you soon, but in soon, I mean 60 years or so!!!!

Today I woke up at 5am to do P90X. I was proud I woke up at all!! It was Chest and Back for about an hour. Boy was it tough. It was a lot of pull ups (I used bands) and push ups. For the push ups, I started off good, but my lack of training came on strong. To make sure I continued with the workout, for some of the push ups, I switched over to doing "girl" push ups on my knees. I must say, even doing those can be difficult!!! It was a great workout though, and TOUGH! After that, followed 16 mins of Ab Ripper X! Its an intense ab workout, with different variations of sit ups.

I finished around 6:45 and then made myself a protein shake. I also prepped my meals for the day, which included cottage cheese, a tortilla sandwich with ham and mustard, yogurt, a banana and an orange. I felt very good about my choices in my diet for the day. I'm off to a good start, but the first week is always easy!!

Wednesday, 1/2/08 - Soooo Out of Swimming Shape

2008-01-02T19:55:00.000-08:00

Ouch! That is all I can say. Two weeks out of the water can really do a number on me. My arms were really sore too. Not only from being out of the water, but from Kempo the day before. I knew I would feel the pain of Dr. Tom's workout, but I just made myself go so I could break the seal of swimming. I wanted to at least do 2000 meters my first day back. Here was the workout:

1 X 500 (every 3rd 25, do a stroke)
2 X 300s pull on 4:15
3 X 100s kick on 10 secs rest

Main Set:
9 X 150s - (50 EZ speed, 50 faster turnover, 50 add legs).

I only did 4 of them which put me at 2K. It was all I had this morning, but on the positive side, although I didn't go fast, I did the set correctly.

I finished with a 200 cool down, to put me at 2200 meters.

No P90X today. Chest, Back and Abs tomorrow

Tuesday 1/1/08 - My New Years Resolutions - The Sabbatical Has Ended

2008-01-01T18:42:00.000-08:00

Oh what a year 2007 was. I had my ups, I had my downs. But for the most part, it was a good year. I swam well. I ate well sometimes. I bought a bike. I ran a 1/2 marathon. I also travelled a lot, as I went to Europe, Las Vegas, Georgia, Northern California, Indianapolis and Texas, the latter two for work. So with 2007, I was happy with my life. Each year, my goal is to try and better myself and make each year better. And to do that, I try to live life to its fullest, travel and see the world, and for the most part, better myself.

So here are my new years resolutions:
- Eat better which will become more of a routine, for the most part
- Exercise more frequently (swimming, but not ONLY swimming) 5 or 6 days a week
- Lose some of my body fat so that I weigh 172 or less (this goal is by my 35th birthday in May)
- Have all of my credit debt paid off
- Be successful is saving $$ for both myself and my mom to go on an Alaskan cruise in July 2008 for her 65th birthday
- Be consistent and focused in my P90X training
- Do personal best masters swimming times at IGLA in Washington D.C.
- Be more successful in the upkeep of the backyard
- Build something from scratch
- Become a better cook

OK I guess I could keep on going, but let's just leave it at that for now. I have already began a few of these changes today. I recently purchased a few books on nutrition and eating healthier along with my own copies of DVDs for the P90X training. One book is titled, "Eat This, Not That", which is a helpful guide in making decisions when you are out eating. There are lists of popular restaurants and each page has one side stating the best things to eat from there, where the other side has items that you should STAY AWAY from. It is a very visual book, which I like. If its just boring words, I have a habit of just reading a few pages or a chapter and then lose interest. The book also has recommendations for generic restaurants, along with party or holiday decision making on what to eat.

I have also began P90X training today. The official day it begins, is Thurday the 3rd, since when I was on that schedule, it worked out well with everything else in my life. So today and tomorrow I will do what I would do next week, but unofficially.

Today's workout was Kempo. Its P90X's version of Tai Bo I believe. Its pretty much different moves with your arms and legs that result in punches, kicks, jabs, etc. The workout started with 10 mins of various stretching, followed by 45 mins of intense Kempo, then about 5 mins of cool down. My heart ranged from 130 to 165 throughout the workout. It was a fun workout, but I know my arms will be sore tomorrow.

After the hour of Kempo, I suited up and joined Drew for a 60 minute bike ride. I believe it was about 18 or so miles we did. There was some nasty winds in different directions, which made it more difficult, but all in all, a fun ride.

I also went shopping today for food. I tried to focus on getting healthier snacks and meals. I want to eat more fish and fruits and vegetables. But since Trader Joes was closed, I went to Ralph's and only purchased select items and will finish up my shopping tomorrow.

So Day 1 was a success. Tomorrow I swim and will do Legs/Back/Abs (which will normally go on Mondays next week).

Key phrase of the day/week - DRINK LOTS OF WATER!!

Friday 11/9/07 - Alone But With My Fans! :-)

2007-11-09T17:25:00.000-08:00

Tonight there were only a few swimmers at the Friday Optional Workout. I really like to pound out a long distance workout, most of the time pulling/.

After my normal 500 w/u, I decided I would pull the rest of the workout. 800 / 600 / 400 / 200 / 100.

The 800 started out tough, but by about the 600, I started to loosen up more. I turned at the 400 at 5:38 and came back to finish around 11:08 or something.

The 600 really felt good. Its now Sunday, and I am struggling to remember my time. But it was strong and fast. I probably averaged 1:22s, so around 8:12 would be right.

The 400 I had Agnes and Daisy cheering me on. I told them I wanted to be under 5:25. I ended up going 5:18, so I was really happy.

The 200 I was told by Daisy and Agnes that I had to be under 2:30. I went out in 1:13, and came back in 1:15 for a 2:28. I was pleased, but not overlly happy.

The 100 was just a mad dash down the pool and back. The goal was under 1:10. I came in at 1:08 high, so I was happy.

200 cool down.

OK the workout was nice. I just need the consistant training.

Wednesday 11/7/07 - Almost, But Not Yet

2007-11-07T17:17:00.000-08:00

This morning's workout was tough, more mentally than physically. The main set 3 X 200s, 50 smooth, rest 10 secs, 100 hard (50 build with faster arms, 50 apply the legs), rest 10 secs, then 50 bring it all home.

Round 1 : Not too bad. 2:16 was my time after deducting the 20 secs rest.

Round 2 : It started to hurt, but I hung on barely, to get a 2:17.

Round 3 : Mentally I just didn't have it. I was on pace for another 2:16, but at the 125 I just hit the wall and stopped. I wasn't happy with it, but it just means that I I need to be more consistent with my training and be more focused.

Saturday, 11/3/07 - Banquet Night

2007-11-03T23:35:00.000-07:00

Today was a busy day. First swimming. Then errands. Then prepping for the banquet. Then the banquet.

The workout this morning was really fun and brought back a lot memories during my first year on the team. We had part of the old gang all swimming together from the pain lane. There was myself, Viking (visiting from up north), Dr. Tom, Drew, Ken Bixler, and BGS.

When trying to remember the workout, I am drawing a blank except for the main pull set. I believe it was 5 X 200s pull on 2:45. the 2:45 was a good interval. I went 2:24, 2:28, 2:25, 2:24, 2:16. I stepped up the last one when Viking said I had to beat him or I'd have to buy his drinks all night. Now of course I knew I really didn't have to, but it was a fun wager. He said he would make his move on the 75, so I made sure I took the first 75 smooth and work my ass off the last 125. My final 50 was all but a mess as I did whatever I could to get my arms to go as fast as they could. I finished in 2:16, to my amazement. I'll take that. Viking always knows how to make me swim fast.

The rest of the day/night all I did was stress about the banquet. Will I say the right things? will I be funny? Will I do the team justice? So many things to do. This will be my third year as head coach and occupying most of the stage with award presentations. Even when I got to the banquet, all I did was stress. I really need to not worry about it. I guess though its sort of a sacrafice though for the good of the team. Honoring my swimmers with serious and funny awards make the night fun and entertaining to all. After analyizing it more, I think due to my promotion at work, I didn't have the nomal free time to prepare more in advance. So I think next year I will just make sure I am ready over a week in advance so that I can relax at both the pre-party and banquet and then roll. After talking with others, the banquet came over as a success. I was funny. People enjoyed the awards. Kenny did great as my co-presenter of funny awards. The only glitch was the video Bart, Don, Anne and myself did a few weeks ago. We pretended that I traveled the night of the banquet to Bhutan to see Anne and give her the UCOC patch she earned.

OK I am getting sleepy now and want to go to bed. I will proof-read later.

Tuesday 10/16/07 - Promotion? Me? Really?

2007-10-17T08:27:00.000-07:00

Yup, you heard it here first. After a ho-hum morning at work, I was taken into the conference room for my mid-year review. Normally its to go over how I have performed so far, am I reaching my goals, what do I need to do to perform better, etc. At the end of the review, the last sentence my senior manager wrote was, "I recommend a promotion". I thought that was really nice of him. Damn straight I deserve one, but its great to hear it from someone else. I thanked him for his nice remark and then stated, "Let's hope others feel the same way and it gets me one". He then responded with, "Well that leads us to the next folder".

To make a long story short, I received a promotion, a nice salary increase and a big smile on my face. The day couldn't get any better.

After work, we went to the gym where I took the spinning class. I had never taken Stacey's class before, but it was FANTASTIC. I will definitely be going to her class again. I worked my butt off and with the high of my promotion, the endorphins I was producing put me on cloud nine.

Drew and I celebrated with a nice bottle of Dolcetta (sp?) red wine. It was a $40 bottle we purchased at Callaway winery in Temecula. I have to say it was probably one of the best bottles I have had.

Tuesday - October 16th. Great day for Brian. Plain and simple.

Monday 10/15/07 ....and Brian's getting LARRRRGER

2007-10-15T17:43:00.000-07:00

I've done it. I've completely fallen of course. Motivation has once again escaped me so bad that not only have I slacked off in my swimming, but also in my diet. Its like a broken record lately. Why do I like food so much? And its ALWAYS the bad food I go for. Why do I have no control? I just go nuts and can't stop. I lack the discipline that is needed, and boy does it get to me. If only I could not be bothered by my physical appearance.

As I was taking a shower this morning, my belly literally increased before my very eyes. I instantly hopped out of the shower and onto the scale, soaking wet to see what the damage was. 195. WTF!?!? How did that happen? Where was the 178 of two months ago? Its amazing that I can gain that so quickly. I about fainted at those three numbers. To make light of the moment, I pushed out my belly as far as it could go, pretending I was pregnant. Then when I realized that it looked more like I was 9 months pregnant than 2, the humor quickly vanished. How did I let this happen? Better yet, how am I going to fix this?

So once again, I'm at that all too familiar spot. Where I tell myself this time I'm going to be more serious and be proud of the body I have worked for. But the question remains, what will I do THIS time to make sure it happens? Why will this time work, unlike all the others? Do I need to start up P90X again? Do I need to plan out my diet and weeks worth of exercising? Schedules always work best for me, so that has to happen. What about my eating? How will I eat an apple instead of a slice of cheese or spoonful of peanut butter when the cravings hit? And what of my snack when I get home from work? How can I make sure I get something healthy, but also filling enough that I don't eat whatever is in sight, and don't stop until its all gone and my belly is full? It also must taste good, or I can forget it. Are the lean cuisines I have at lunch really that good for me? Should I be also having other meals that aren't so high in salt? And then there's the knee. So no running right now, but I need to definitely get spinning. I'd also like to get a bike soon, so I could possibly joing the guys training for ironman on the bike rides.

I have so much to figure out, that the solution isn't here yet. I will swim tonight and try to have a light dinner. I need to also stop eating desserts (well once a week is ok, but NO MORE!!). When you have a boyfriend with a HUGE sweet tooth, the temptations come even more frequently than before. Next time he bakes brownies, grab a banana. Or yogurt. Whatever I can. BE STRONG BRIAN!! That is what I have to remember. There is a goal I want to acheive, and always allowing a little bit of cheating turns into a complete waste of time. Snack a little bit here. A little bit there. Next thing that happens, I have lost my way and am eating an entire jar of peanut butter.

For now I will put together my diet and exercising and begin another try. I Have 7 1/2 months until I turn 35, and for a present to myself, I'd like to see how disciplined I can be. I'm 195 now. My goal will be 170. But more, I want to finally look at body in the mirror and be proud of something I worked hard for. It will be a great birthday present to surprise myself with. Because I can tell you for certain, I won't be expecting it.

Good luck, self! :-)

Update - Went to workout tonight. Knowing I was out of shape, I made the decision that my sole goal was to finish the workout without getting out early. Here it was:

LCM
600 w/u
8 x 50s - ez down / fast back
3 rounds of 5 X 100s on 1:45, 1-3 medium, 4 fast, 5 EZ
3 X 100s sculling
200 pull / 100 kick X 2
Total - 3400 meters

I felt really out of shape but just made sure I stayed motivated. My 3 fast 100s were 1:14, 1:12, 1:08. As always, the more I got warmed up, the faster I swam.

I have decided my swimming will me Monday nights, Wednesday mornings, Friday nights, Saturday mornings and Sunday mornings. I think I will spin on either Tuesday or Thursday (or maybe both). Then I need to incorporate P90X.

Sunday 9/30/07 - Still A Little Under The Weather

2007-09-30T17:32:00.000-07:00

Yesterday I pretty much laid around the house since I wasn't feeling to well. I rested a lot and took some meds to prevent myself from getting any worse. When I woke up this morning, I felt a lot better so I decided it would be ok for me to swim. But 1/2 way through the workout, I really began to feel weak, so instead of pushing it any further, I decided to just pass 2000 yards and call it a day.

Here was the workout until I stopped:

500 yards
12 X 25s - forgot how we did them - 300 yards
12 X 75s - M, MF, F - 1:10, averaged 48s - 900 yards
200 kick
150 easy swim

During the 75s was when I felt somewhat weak. The 48s were not bad, but they were draining me a lot more than normal, which I knew was a sign that I had not recovered. So I decided to finish the set, get passed 2000 yards and get out.

This past week I was off in my training with company here. I hope to do better this week, but with me being in El Paso for 2 1/2 days and not being able to run, I'm at a loss. Maybe the hotel has a gym I can use.

Wednesday 9/27/07 - Short but sweet

2007-09-26T12:34:00.000-07:00

So its been a week since I blogged, but training wise I have been ok. Diet and P90X have been put on hold until Drew's parents leave.

This morning's workout was fantastic. We didn't go far, but I produced some eye-popping times for my standards:

SCM pool

Each swim should get faster:
500 w/u breath every 5th - get 400 split - 500 was 7:33, 400 was 6:00ish
8 X 25s kick stream line
400 swim breath every 3rd - get 300 split - 400 was 5:25ish, 300 was 4:00ish
8 X 25s kick stream line
300 swim working on turns - get 200 split - 300 was 3:50, 200 was 2:30
8 X 25s swim working on streamline and hard kicking
200 swim fast - get 100 split - 200 was FAST 2:18, 100 was 1:09
8 X 25s swim working on streamline and hard kicking
100 swim all out - 1:04
200 cool down
Total - 2500 meters

This set produced fast 200s and 100s. After going a somewhat easy 2:30 for the 200 on my 300, I was thinking a 2:23 or 2:25 would be good. So when I came in at the 100 at 1:09, I knew something good could come out of it. I pushed the 2nd 100 as hard as I could to finish in 2:18. Seeing how I was on the wall for 1-2 seconds, I'd say a 2:16. That converts to a 2:01 SCY or a 2:19 LCM. Damn! That is really fast for me. The 25s after the 200 were basically just a recovery. I knew that with the 2:18, I could get under 1:05. But immediately when I pushed off the wall, I felt the 200's results. That first stroke made me want to stop. I internally cried real briefly. But then I told myelf its just over a minute of pain. As I was going down the first 25 I saw something to my right. "Oh great," I thought, "Drew wants to race." Of course that made me have to work even harder, thus ever more pain. We flipped even at the 25, but by the 50 I had began to take off. The next 50 I felt like a spaz just trying to get to the wall as soon as I could. I finished in 1:04, which is good as well. I was really happy with this mornings workout.

Wednesday 9/19/07 - Make It Hurt So Good!

2007-09-19T07:59:00.000-07:00

After not working out yesterday (I worked over 10 hrs), I wanted to put in a good workout in the pool this morning. I can feel myself feeling better in the water since I have upped my swim workouts per week. Here was the workout:

W/U - 300 swim / 3 X 100s kick no board - 600 meters
6 X 50s on :60, descend by kicking harder - 300 meters
6 X 100s on 1:40 - nice and easy, working turns - 600 meters
Main Set:
4 X 50s on :60 (1-moderate;2-increase kick;3-increase kick even more;4-less kick but rapid turnover. Follow that by a 100 easy.
Do this 4 times through. R1 on :60, R2 on :50, R3 on :45 and R4 on :40.
150 cool down.

Total for workout - 2750 meters.

The main set was really good for me. I was able to produce low 30s for the 50s with just a little kick involved. My final broken 200 added up to 2:13, which I was pleased with. :34, :33, :34, :32.

Starting next week, I will be coaching Monday morning workouts. The morning coach wanted a break from the 5:30am schedule. Knowing I would be the only one who can help, I offered to switch. It really doesn't effect me much. Now I will be coaching when I swam in the mornings, and swimming when I coached in the evenings. Plus I'm sure Mr. Bixler will be happy to have another workout he can swim with me :-)

In other news. Drew's parents arrive from Georgia this Saturday for a week. It will be a fun and busy week. Aside from house upgrades, we are going to go wine tasting on the 28th and possibly the Aquarium on the 27th. I'm going to take both those days off, which I hope will be relaxing.

Monday 9/17/07 - The 9:15am Tired Wave

2007-09-17T09:13:00.000-07:00

This morning's workout was good. The water was slightly cooler than normal, but still a warm 83 degrees. I woke up refreshed and ready to begin the week with a good head on my shoulders. Here was the workout

SCM
500 w/u - 500 meters
4 X 75s (BK/BR/FR) - 300 meters
main set
8 X 125s (FL/FL/BK/BR/FR, FL,BK,BK,BR,FR, etc) - 1000 meters
6 X 75s (25 kick hard / 50 swim EZ) - 450 meters

So this workout only totals 2250. I'm not sure if that is accurate. But hey, maybe it is. The main set was decent. I really need to work on getting my hips up more though.

Getting up at 4:55am on Monday and Wednesday morning for swimming has been great for working out, but boy do I feel the effects around 9:15am. Its funny, as its not only me. Kurt has said the same thing. So now I make sure I have an energy drink on those early mornings, ready to drink anytime between 8am and 9am.

Work is crazy right now, so I will cut my lunch short and get back to it. P90X is up next when I get home and then off to coaching. I will be back after that is all done!

Sunday 9/16/07 - The Domino Effect

2007-09-16T18:32:00.000-07:00

Its funny how one thing can effect another and then another and then another. Up until a month ago I was going great. Running a few times a week. Diet wasn't too bad. Pretty consistent with the P90X training. Swimming at least twice a week. I had lost about 12 pounds and was down to my lowest in years of 178. Then I just fell apart. First it was my kitchen situation. The remodel took about a month longer than anticipated so eating better became a more difficult task. Then my knee starting giving me major problems. This resulted in me having to back off from my running and even some of the P90X training. Then I just began to eat worse and worse and hardly do any exercise. I even fell off my blogging. After reviewing past blogs I have found this to be a pattern. I am on top of my blogging when my life is more in order. When I'm eating better. Exercising better. Work is better. Homelife is better. But when I begin to sink, I fall apart.

I've gained all my weight back. But the kitchen is done. My knee is still messed up. But I'm ready for P90X again. Work is difficult. But I'm swimming with new found motivation. So here I go again. I'm ready to work hard and discipline myself. Even with the holiday season approaching, I'll be tough. I won't be mad if I choose poor diets occassionally, but its the bigger picture I need to focus on. Portions baby, PORTIONS.

Tomorrow it will begin. Morning workout. Better eating. P90X after work. Then coaching. Sounds like a lot, but its what works for me. I need planning. I need a schedule. If I don't have one, I get lazy.

If all works out well, you all should be hearing a lot more from me. If not, well, then most likely you all can draw your own conclusions.

Tootles!

Saturday 9/1/07 Bye Bye Bye!!

2007-09-01T12:40:00.000-07:00

I have finally come to terms with what I knew would be. My knee decided it wouldn't have anymore to do with this crazy marathon training. The pain has gotten to be so bad, that last week I was only able to run less than 2 minutes. "Why me?" I would ask. I don't get injured. But I'm no teenager anymore. I made the decision today to forgo (sp?) the marathon. I need to rest my knee and let it heal. Instead, I will test it out in a few weeks, and if its better, then I will run the LB 1/2 Marathon instead.

Here was this morning's swim workout:

500 w/u
4 X 100s - skull/catchup/fingertip/drill - 400 yards
200 easy

Main Set
1600 IM as following nonstop:
100 fly
200 back
300 breast
400 free
300 breast
200 back
100 fly = 1600 yards

100 EZ

4 X 100s as followed:
25 fast / 75 EZ
50 fast / 50 EZ
75 fast / 25 EZ
100 fast = 400 yards

1000 pull.

200 cool down

Total - 4400 yards.

Good workout. I was glad to go over 4000 yards. With runnning on hiatus, I'm going to really focus on my swimming. Workouts have been shitty lately and I am having no energy at the end, which in return gets my butt kicked!

the 1600 IM was fun but with the hot weather, it was tough. The 100s were decent, as I got my final 100 down to a 57. The 1000 pull was just mindless swimming which was nice. I enjoy long pull sets where I can zone out.

Wednesday 8/22/07 - Felt Like Mush In The Water

2007-08-22T09:11:00.000-07:00

This morning was a tough workout to do. I didn't feel good in the water at all and have to fight to stay alive. Kurt was swimming next to me, and working it pretty hard, so that helped me. Here was the workout:

SCM Pool:

W/U
400 swim
200 kick
400 pull

6 X 100s - alternate IM with back per 100 on 1:40

Pull set:
9 X 150s - 3 on 2:15, 3 on 2:05, 3 on 1:55

150 C/D.
Total - 3,100 meters

The IMs were tough which was a sign of things to come. Kurt was working the fly and back. Normally I am slightly ahead of him at the fly and we turn even or close at back. This time around he was even at the fly and ahead at back. This forced me to work the breast and surprisingly my swims were strong. I was able to get ahead of him and extend on free. My times though weren't that great. My IMs were 1:28, 1:23, 1:19. My backs were around 1:25s I think. The water was hot like always and wavey, but I got a good workout it. I really struggled.

The pull set was also not clicking. On the first round of 3, I went 1:53 (realizing too fast), then 1:57, 1:58. For the second round on 2:05, I went 1:53 - 1:55 on them. The final round I went 1:47, 1:50, 1:51. I had nothing but was surprised I only did a 1:51 on the last one.

It was a tough workout, but I did leave feeling I worked it hard.

Sunday 8/19/07 - Rollercoaster of Life

2007-08-20T14:22:00.000-07:00

The world goes so fast some time. 7 years ago last week my father passed away. It was, by far, the worst day of my entire life. For 7 years now I have relived that night over and over in my end, most of the time resulting in me sobbing uncontrollably.

Peter Carl Kremers was 55 years old when he was diagnosed with cancer. A smoker since his early twenties, he had tried numerous times to quit. His parents smoked. His family smoked. His in-laws smoked. Everyone smoked. How does one quit when it is everwhere around him? Like everyone else, he thought he was invincible, so when the cancer appeared so early on in his life, it was a major blow. But like everything else in his life, he was confident he would beat it, or at least survive it.

After about 9 months, we were told he had Phase 4 (or 3?) of cancer. Viki Welling, one of my parents best friends was a nurse and knew what this meant. No one really defeats cancer at this point. But my father felt he could. But sadly, the cancer began to spread to his lungs and lymphnodes. He was confined to a wheelchair. My father was an outdoorsman. He loved hunting, golfing, swimming, camping, nature, etc. The list goes on and on. So to be confined to a wheelchair couldn't have helped his state of mind.

About a month later, things got so bad, he needed to go to the hospital in La Jolla. At first they had him sharing a room, but our family would have nothing to do with that. Within a few hours, my father had a private room in the corner of the hospital with a few of the golf course and water. I took a few days off from work and stayed with my mother. The second day he was there, the doctor took the three of us into a room (my brother as well) and said it was time to make a major decision. "Peter isn't getting any better. We need you to make a decision on how you want the hospital to react if he needs to go onto life support. Do you want us to keep him on it, or let him go?" This threw my mother into a crying hysteria. I wasn't much better but knew we had to make a decision. Of course I wanted him around as long as we could, but deep down I knew what the decision should be. We jointly decided no life support.

After we met with the doctor, my brother and I each went into his room seperately to talk with my father. As I sat down next to him, I held his hand, and probably for the first time since I was a child, told him I loved him. It wasn't that I didn't love him before now, but we just never vocally said that phrase. Maybe since prior to 4 years ago I was a closetted gay man, that I thought saying those words would have been suicide and it would have "outed" me for sure. He looked at me and told me how proud he was. "Really?", I said. "Of course Brian, you're my son." Deep down I didn't feel like I was a man yet. I had so much more to learn. I wasn't ready to let go of the man put here to teach me. I began to cry uncontrollably. He said he loved me too and we just sat there and smiled.

The following day, the doctors told us that there was nothing they could do anymore for him. We decided then it would be best for him to come home and enjoy his last days in the house he purchased with his success in life with the friends and family he loves. We set up hospice and my brother and I along with my mother and sister-in-law set up shifts to monitor him. We never wanted him alone for even one second. The first few days on my watch I would sit with my father and watch his favorite movies or I would just listen to him snore as he slept.

On day 3, my watch was from the later evening to early morning, or something like that. At about 11pm, my father asked me to help him get up so he could go to the bathroom. After he was done, we went back to his bed, and I got him settled. About an hour later, his breathing began to worsen and worsen. I screamed for my mother and brother to come down. We all knew something was wrong. We were all hysterical, not knowing what to do.

"Breath Peter!!", my mother yelled. He looked at her, and took a long deep breath. Then his breathing stopped and we all knew what was about to come.

"Breath DAD!!", Mark (my brother) screamed. My father turned to him and took another long deep breath, and then stopped again.

"BREATH DAD!!!!!!!!!!!!!!!!!", I cried outloud. He looked right up at me and took his longest breath of them all.

And then he was gone. What a magnificent man. Even until the end, he showed us how much he loved all of us. He took one last breath for each of us.

My father was my idol. He had so many friends. Everyone had kind words to say about him. He was a success in life. A successful businessman. A wonderful husband. An incredible father. A trustworthy friend. He had many best friends he kept throughout his life. His brother since the day he was born, Jess. His college roommate Dana. His best friend from San Jose, Brent Welling. My father was the life of the parties. He loved to flirt with the girls and drink with the boys. When I came out as as gay man, instead of freaking out and banning me from their lives, he instead took me out to his favorite bar and bought me a beer. He asked, "Do you feel better now?" "Yes, I feel like a piano has been taken off of me", I answered. "Good", he said. Privately, he took longer to adjust to my lifestyle, but never once let me know.

I miss you dad. I miss you more than ever now. Although I should remember the good times more, I can't erase your final night on the earth from my memory. It will haunt me forever. I need my dad. I still have more to ask. More to learn. Do we ever learn enough? How do I fix the sink? How do repair the tile on the floor? I need you to teach me more of the "man" things a boy learns from his father. I will always think of you as I am mowing the lawn. It was you who showed me my first way to mow. The first one to tell me which outdoor chores needed to be done. You taught me to ride a bike. You taught me to pee in the toilet. I am who I am, because of you. And I can't and will never have the opportunity to thank you enough for all you have given me.

RIP Peter Kremers 1944 - 2000

I love you dad.

Monday 8/6/07 - Back in the Saddle Again

2007-08-06T20:56:00.000-07:00

After an exercise-enduced weekend combined with Dr. Tom returning to Monday morning coaching, I decided to focus more on swimming again. With the past few weeks motivation somewhat lost, I realized I need a balance of swimming, running, P90X, eating healthy and fun to make me feel good all around. The kitchen remodelling has hampered my diet. The travelling has hampered my swimming and P90X. Its not that I am laying blame, because we all know that if you really want to get something done, you will find a way. Instead I am just stating what has caused my detour!

This week Drew returns and we move forward with almost finishing up our kitchen remodelling. The final cabinets will be installed, the countertops placed, appliances arrive and will be installed and then all that will be left is for us to do the backsplash with Drew's father in September. So YEA! That means for the most part I will have a kitchen after Saturday. This will, in return help me eat better since I can cook again and have countertops!!

SCM Workout This morning:

4 X 200s -
1 - last 50 is fly
2 - 2nd to last 50 is fly
3 - 3rd to last 50 is fly
4 - first 50 is fly

5 Rounds of 2 X 100s
R1 - on 1:30
R2 - on 1:25
R3 - on 1:20
R4 - on 1:15
R5 - on 1:10

400 pull easy
4 X 100s pull on 1:25

Then something after this

The main set was good. Beginning with R3, I took 30 seconds rest in between each round. I went 1:15s on R3. On R4 I went 1:12 and 1:14. On R5 I went 1:07 and then 1:12. It was good to force myself to work these, especially since the times weren't that great, but the effort was there. My pulling I went 1:12s.

Saturday 8/4/07 - My Own Little 1/2 Ironman

2007-08-04T18:05:00.000-07:00

First off, I am normally not this crazy, but I blame all this on Kurt. Scheduled this weekend was the Mission Viejo LCM swim meet. Also scheduled was our 13 mile run on Saturday. I wanted to do both, but at the same time, I really needed a day of no exercising and down time. After discussing with Kurt, we decided that we would just go balls out on Saturday and then leave Sunday for whatever we wanted to do independently. This meant the following:

7am - 13 mile run

11am - 7 events BACK TO BACK. Hardly any rest. We would do the following events in this order: 200 fly, 100 free, 100 back, 200 IM and 50 breast. Then we would follow it with the 4X100 Medley relay (me fly) and the finish with the 4X200 free.

13 MILE RUN

After last weekend's disasterous 17 mile run, I knew I had to make some serious changes. I made sure I drank lots of water the entire week, emphasizing even more on Friday night and Saturday before the run. I also had a decent meal (pasta with a light marinara sauce and some chicken). I went to bed early too. I woke up, had 2 glasses of water, a powerbar and a nutrigrain bar. I also purchased 4 new water bottles for my belt, and these were 10 ounces, instead of my standard 6. And to just go back to normal, I planned on taking GU instead of the cliff shot blocks or jelly beans.

When I arrived at the bluff at 6:45am, I saw the overcast in the sky, which brought a sense of relief. Last week the sun was out in full effect, draining whatever energy I had in my dehydrated body. Today's run I knew would be different. I was ready for the 13 mile deamon.

When we all took off, the stiffness in my legs once again sent signals to my brain asking me why I was doing this. This happens EVERY time I start running. The pain in my lower body just doesn't feel right. Its a mental barrier I need to get over. I know after mile 2 it will be fine, but that is 20+ minutes away, so unless I am up for the challenge, its a long and painful 20 minutes. JC and I took off for our run, watching the faster groups distance themselves from us. I looked at my watch and already saw I was struggling for the 11/mile pacing. "Oh great.. here we go again", I thought. I guess those days of 10:30/mile are all but in my past. After mile 2, my body began warming up and my running felt stronger. I was still just over 11/mile pacing, but whatever. I still had 11 more miles to run, so I didn't want to play any mind games with how slow I was. After reading on the internet about rehydrating every 20 minutes, I decided that with each 10 ounce water bottle (of gatorade) I had, that I would have 1/2 of it (5 oz) completed every 20 minutes. That means I would go through 3 out of the 4, plus 1/2 of the last one. It also meant that whenever needed I could fill up the empties with water.

Around mile 4 JC and I started picking up the pace. We were now going 10:30/mile. The overcast was blocking the sun from zapping our energy and I was loving every minute of it. We kept up the pace for the next 6 miles, and then some. I would randomly check my watch and saw instead of 10:30s, we were ranging anywhere from 9:50s to 10:20s. We reached 6 1/2 miles at 1:10:27. Finally, my old speed I had. If only I would have had this last week. But since last week was well... last week and its this week now, I'm glad I have it now! Around mile 10, JC needed a break and told me to keep on going. I kept the same pace, but didn't see a need to pick it up, although mentally I wanted to. I had to force myself to slow down to 10:20s and try and get as close to 10:30s. That is my pace and I need to keep that. There was no point in picking up the final 2 miles of running. As I saw the finish, I was happy that my energy level was high. I could totally keep up this pace for another 4 miles, and part of me wanted to. "I need more days like this", I thought to myself. As I crossed the 13 mile mark, I stopped my watch at 2:17.27. That meant I was out in 1:10, back in 1:07.

Now off to the pool.

I won't get into too much detail with the meet. My events were tough.

The 200 fly was the worst of them all. Since I haven't been swimming, why I entered a 200 fly, I have no clue. But I had to match Kurt being tough. He was doing it, so I had to do it. I took the first 100 out as easy as I could, but with fly, that is tough to do. Coming in to the first 100, the piano dropped. No way was I going to make it all the way back down and back. In order to not embarrass myself, I went into survival fly mode the third 50. Two swimmers past me and as I came to the wall, my teammates were cheering me on. "Oh fine, I'll go hard again", I said to myself. With only a 50 remaining, I knew I could get out of surivival mode and bring it home. The time was really slow, but hey, no worries.

The 100 free I still felt the 200 fly. I literally took a breath every stroke for the entire two laps. The time was a good workout time when I am in shape.

The 100 back I had no legs. I chose to use only arms the first lap, and legs the 2nd lap. I made it.

The 200 IM has always been a fun race. Although I knew my energy was almost all gone, I wanted to do something decent. I pretty much hadn't eaten since breakfast, but still went for it. It was fun and I had a good time with it. No need to mention times, since that's not what this meet is about.

50 breast felt good and I thought the time was good, but after seeing what Kurt and Ken went, I realized I was slow :-(

4 X 100 medley relay - I did the 100 fly. Take me home now. I am tired. I am hungry. I did the 100 fly.

I'm doing no exercise tomorrow aside from cleaning. Myself and Ally are going down to Irvine Spectrum to meet my mother for PF Changs for lunch and to see Bourne Ultimatum. I'm excited for yummy food and a good movie.

Tuesday - Friday 7/31 - 8/3/07 - Lots of mini workouts

2007-08-03T20:34:00.000-07:00

Quick recap of the middle of the week.

I took Tuesday off. Work just got too busy and I decided to push my run out until tomorrow.

Swam on Wednesday. Still out of shape, but forced myself to swim so that I wouldn't embarrass myself at the Mission Viejo meet on Sunday. After work I was also able to complete the 6 miles of running which I was happy about, but I ran really slow. Averaged between 11 and 12 min miles, and I don't know why. I am beginning to feel like maybe that is what my speed has become now. Oh well. After the run I realized that I just want to enjoy the running. When that stops, then I stop running.

Thursday morning was P90X with Kurt. We did Chest/Shoulders/Biceps I think. My neck was bothering me, but I was able to get through it. I will put a heating pad on it tonight.

Friday morning was P90X with Kurt again. I only did 20 minutes because my neck really was in pain. I hope its nothing serious.

Monday 7/30/07 - Out of Shape!!

2007-07-30T20:22:00.000-07:00

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.

Saturday 7/28/07 - 17 miles - YOWZERS!

2007-07-28T20:14:00.000-07:00

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!

Thursday 7/26/07 - My Poor Knees

2007-07-26T15:02:00.000-07:00

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.

Wednesday 7/25/07 - Back In The Saddle Again

2007-07-25T16:07:00.000-07:00

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.

Friday 7/13/07 - Timed 3000

2007-07-15T06:57:00.000-07:00

42:13.78

Monday 7/9/07 - Feeling the fatigue

2007-07-09T12:51:00.000-07:00

I'm tired. Plain and simple.

Sunday 7/8/07 - Farewell Giulianotti Family

2007-07-08T20:35:00.000-07:00

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.

Saturday 7/7/07 - 14 miles - Easy Breazy Cover Girl

2007-07-07T20:17:00.000-07:00

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.

Friday 7/6/07 - Why am I a prick sometimes?

2007-07-06T19:53:00.000-07:00

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.

Thursday 7/5/07 - Week 3 of P90X Begins

2007-07-05T18:53:00.000-07:00

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.

Wednesday 7/4/07 - Good times, bad (good) food!!

2007-07-04T16:42:00.000-07:00

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:

Tuesday 7/3/07 - Kempo Power!!

2007-07-03T23:55:00.000-07:00

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.

Monday 7/2/07 - Fly Boy Learned A Lot

2007-07-02T23:35:00.000-07:00

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.

Sunday 7/1 - Namaste

2007-07-01T23:17:00.000-07:00

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.

Satuday 6/30/07 - 10 mile run, Forerunner style!

2007-06-30T22:34:00.000-07:00

Yea, I got my Garmin Forerunner 305 Watch. Its great for training, showing splits, monitory my heart rate and tracking my location via GPS. Here is a picture of it:

Just a quick entry today. Ran the 10 miles. Although the pace group is supposed to be 10:30s, they run 10:00s, sometimes even as low as 9:30s. I don't get it. It was during this run that I decided I need to focus on what I can do. I would like to be 10:15s, but 10:30s are ok too. My goal for LB Marathon is 4:30. Now actually if I go 4:40, I will be equally happy. 10:30s put me at 4:35:18. Here is a breakdown of paces:

9:30 - 4:09:05
9:45 - 4:15:38
10:00 - 4:22:11
10:15 - 4:28:5
10:30 - 4:35:18
10:45 - 4:41:5
11:00 - 4:48.24

So based on the above chart, I think a good goal would be 10:20s. But realistcally, a 10:45 pace something I will fall back on, depending on how my training is going.

For the run today, I did it around 10:05s I think. Below is my first official run with my new watch. See how it shows where I ran along with my pace and heart rate. There are many other screens it shows, but I picked this one to post. Based on my heart rate, I think the 170 average may be a little high. I am going to try and bring that down to the 160 range for my longer runs.
After my run, I met up with Kurt to do Shoulders/Arms/Abs. P90X is going well and the weight is coming down. I fear though that my diet will suffer for the next few days, so I can't get too frustrated. After July 4th, I will be back on track!

Fun and Uplifting Video

2007-06-29T13:32:00.000-07:00

Here is a fun and uplifting video I got from my buddy Court:

Friday 6/29/07 - David Noyes' Killer Spin Class

2007-06-29T12:26:00.000-07:00

This morning Kurt, Rich Saldana and myself joined our friend Nicole for our friend David's spin class at Frogs at LB State. He teaches a fantastic class and kicks our butt. I have done it once before and am now back for more. Every last Friday of each month, his spin class is 90 minutes long. Since the three of us were spinning for free though, we had the fear of being kicked off for members arriving late in all bikes were used. This morning came as close as we could all imagine. Nicely enough, David gave up his bike after 50 minutes and then continued to teach without one, just so neither one of us had to stop our spinning. He's so sweet!! :-)

After spin class I decided to weigh myself on the gym scale. 183. Yea! I know I need to stop weighing myself so frequently, but I can't help it. I am obsessed with losing my gut, reforming my body into something healthier and more visually attractive to myself.

My diet has been a great part of this as well. I still continue to treat myself when needed, but 80-85% of the time I am eating well.

Tonight I will swim. Going to pass on the timed 3000 that Kurt is doing, since I have decided once a month is good. I may do a long IM set. I was thinking. 100 IM. 200 free. 300 IM. 400 free. 500 IM. 500 free. 400 IM. 300 free. 200 IM. 100 free. That is 3000 meters. If I include a warm up of 600 meters and 400 of drills, that will put me at 4000 meters. We'll see.

Thursday 6/28/07 - Cabinets are alomst installed!! Yea!

2007-06-28T23:19:00.000-07:00

Here are some pictures of where we stand on the kitchen remodelling. After the contractor finishes today, we have some touch-ups to do, then the countertops need to be made and installed, appliances installed, and some other items. I am thinking probably another month, or just over that.

As for working out, I did a quick 3 mile run before I met up with Kurt tonight. We started week #2 of P90X. Chest and Back for 55 minutes and 16 minutes of Ab Ripper. Things are going well for me. I started last week at 190 and I was 185 today. I know the first week always has a big drop so I'm not concerned I am losing too much. Now if I continue to lose 5 lbs per week, we have a problem!

Wednesday 6/27/07 - It hurts, but its so so good to swim hard

2007-06-27T13:16:00.001-07:00

Great workout this morning. Here it was:

SCM
900 w/u - 100 kick / 100 pull / 100 swim (repeat until 900 meters)

Main Set:
Round 1 - 3 X 150s hard on 2:00 (1:54s)
4 X 50s recovery on 1:00
Round 2 - 3 X 150s negative split on 2:30 (1:52/53s)
4 X 50s recovery on 1:00
Round 3 - 3 X 150s descend each 50 in the 150 on 3:00 (1:52, 1:52, 1:45)
4 X 50s recovery on 1:00

Total - 2850 meters

Good workout given by Dr. Tom. The 2:00 base (1:20/100) for SCM is looking more and more like what I should be holding. Tom wants to see me do 20 X 100s on 1:20 eventually. Give me another month or two I think. Either way, I worked these hard. On Round 2, I negative split them, but with the extra rest I was able to go faster than R1. For R3, descending within each one along with more rest allowed me to go faster than all of them. On the final one, Tom wanted me around 1:47 I think. I went :37, :34, :33 I believe. Perfect. The pool was hot, but I think this time around it was because I WAS ON FIRE!!!! :-)

Tuesday 6/26/07 - 5:30am? I don't think so!

2007-06-26T23:05:00.000-07:00

So I denied my body the opportunity to run 3 or 4 or 5 miles this morning at 5:30am. I woke up and along with just wanting another hour of sleep (it was 4:55am at this time), my foot was hurting. I decided that instead I would run after work.

What I forget to think about though, was that we had the contractor installing the kitchen cabinets and Drew had to go to his piano lesson, so I was only limited to 35+ mins of running. So I got in 3 miles. Wasn't too bad. Foot didn't hurt. But I iced it that night. I will continue to ice for 2 weeks.

Monday 6/27/07 - Keeping it strong

2007-06-25T12:59:00.000-07:00

This morning I was back in the pool. I am doing my best to stay focused, with the goal for DC next year. Its 12 months away, so already applying so much hard work might be difficult. I don’t want to burn out, but at the same time, I don’t want to slack off. Its real motivating to produce some decent times in workout, or at least leave the workout knowing that I gave it my all and helped my progress to become a faster swimmer.

Here was the workout SCM:

600 warm up – every 3rd 25 – sculling

8 X 50s kick on 1:00

Main Set:
3 X 200s on 3:15 – descend – 3:00, 2:45, 2:28
3 X 150s on 2:30 – descend – 2:15, 2:00, 1:48
3 X 100s on 2:00 - descend - 1:30, 1:20, 1:07
3 X 50s on 1:00 - descend - :37, :33, :29

300 pull
Total - 2800 meters

My fast 200 was ok. I think I just didn't have that extra gear. The 150 was about the same, maybe a little better. My 100 was better, but only about a 1:00 for yards. Then my :29 was good.

Later on before I had to coach, I had to make sure I did my workout for P90X. Tonight was legs and back along with ab ripper. I was sort of rushed and only did about 85% of the workout, but it was better than nothing.

Sunday June 24th - Back in the water

2007-06-24T12:23:00.000-07:00

So I didn't swim Thursday, didn't swim Friday and didn't swim Saturday. I like to try and not miss more than one day in a row with swimming, so on these occassions, I need to try and avoid. In the future, I think I will not give up my Friday swimmings, and just incorporate extra workouts.

Here was the workout from this morning SCY:

500 w/u = 500 yards

12 X 50s - descend 1-3,4-6, etc on :45 = 600 yards

4 rounds of 3 X 75s hard on 1:05 plus 25 sprint = 1000 yards

24 X 25s kick (S-M-F by 25) on :35 = 600 yards

12 X 50s on 1:00, #1 - 3 breaths total, #2 - 2 breaths, #3 - 1 breath, repeat for 12 50s = 600 yards

4 X 200s pull on 3:00, use last one as cool down = 800 yards

Total - 4100 yards

It was a good workout. The 50s descend I started getting back into the groove, but still used them as warmups. The 75s hard I was going betwen :48 and :50 and then sprinting the 25s. The kick set was murder on my legs, especially after that 13 mile run yesterday, but I still did them and didn't just do them 1/2 ass. The breathing set was fun and a challenge. 3 was easy, 2 had to get adjusted to and 1 breath was tough, but I did it. By the time I had gotten to round 3 though, I was in a rhythm so they became easier. On the very last one though, Kurt challenged me to ZERO breaths for the 50. I did it, but boy was it tough. I hope these exercises will help strenghten my lungs. The 200s pull were decent, but I could totally feel my arms from working out. I went around 2:10 on the first 2 and then on #3 I was on pace for under 2:10, but my pull buoy began to loosen up. By the time I was at the 150, it was literally at my ankles. I probably should have just stopped, but I didn't!

After workout I did some errands. Main errand was getting a yoga mat, stretch cord and push-up bars. I also ended up buying some running shorts and shirts, and spending over $200. Oh well. Things I needed.

I forgot to mention on Saturday I purchased a Garmin Forerunner 305 GPS watch with Heart Rate Monitor. I'm hoping to get it by Friday before my Saturday run.

Saturday June 23rd - 13 mile run day

2007-06-23T09:24:00.000-07:00

Two weeks ago, I successfully ran 8 miles. Then I ran twice during the week, but missed our on the long run on last weekend. This past week I did get in 5 miles on Tuesday and 3 miles on Thursday. So with the 13 miles today, I felt that I was close to being prepared.

This morning we had a pretty large group. I would estimate about 13 or 14, possibly more. For me, that makes running more fun. Although I primarily like to run with my ipod and zone out, having friends around and going through the same journey make it just a tad easier (for me at least).

We began the group and split up into 2 groups. A 9:30 pace and a 10:15 pace. I fall into the 10:15 pace. Immediately when we took off though, I felt like I was struggling to keep up. I made sure I did, but I felt like my effor level was more than it should be. Kevin and I were the back and running along. He has been having some knee problems that won't seem to go away. It was even last year at the LA Marathon that he had to pull out due to it hurting. I believe I mentioned that in my marathon blog. Anyway, at mile 3, Kevin felt it was a good place for him to turn around so that he could finish at 6 miles. As he took off, this meant I had to pick up the pace a little bit more so that I was with everyone else. We then kept on going, approaching the bridge to go over to the Queen Mary. Boy did that hurt. On the way back I found out that we were averaging under 10 minute miles. HELLLLLLLLLLLLLLLO!?!?!?! OK this is why I felt that I was struggling a little bit to keep up. I was expecting 10:15 miles. OK no biggie, but at least now I know why I felt like I was applying more effort. I chose to keep with them, but not push it anymore. But then as we began to climb that bridge to head back on over, everyone began to take off from me. OK go ahead I thought. I need to focus on finishing these 13 miles.

After I got over the bridge, the group was about 10 seconds ahead of me. That was fine. They were within eye contact. I just kept on focusing and keeping my pace. About this time, I began to feel fatigued. Luckily Kurt had provided me a gu that I had taken just after I went over the bridge the first time. About 15 mins later, I finally felt it kicking in instead of that continual fatigue I was having. I kept on running, as my ipod played on. I was happy that my music was going strong with no boring music. With 3 miles to go, I was still going strong. I was going to be right around 2:12 I believed, which is about 10:15 pace. Last year I ran the 1/2 marathon in 2:11 and this year in 2:05. So to be around 2:12 is far better than I had planned. The last two miles were survival. Thank goodness for the weather though. It was overcast and never once was I feeling wiped out. But then it happened. I hit a song in my ipod that just didn't belong. This means though that I have 2 hours of non stop marathon music. Plus the two songs after the bad song (I don't want to say bad, more non-marathonic music), were great. I want to make sure come marathon day (October 14th), that I have minimum 5 hours of great music to keep me going.

I finished the 13 miles at 2:12:05. I'll take it. 13 miles down!

90 minutes later, I was back at Kurts for DAY 3 of P90X. Today we did Shoulder & Arms and another set of Ab Ripper. Here is what was said about Shoulder and Arms: This workout incorporates a potent combination of pressing, curling, and fly movements that will do wonders for the development of the deltoid muscles and the biceps and tricepts. We did chair dips, shoulder presses, curls, and others. Another great and hard workout. I can still feel my body aching in a good way. Followed up that 60 min workout with 16 mins of Abs.

What a workout day, and done by 12:30pm.

Friday June 21st - Day Two P90X Plyometrics

2007-06-22T19:11:00.000-07:00

Met with Kurt this morning at 5:30am for our Plyometrics. Plyometrics is a cardio workout (some call it "the Beast"). The program offers over 30 EXPLOSIVE jumping moves. At 5:30 in the morning, you have to ready for something like this. AND I WAS!! GRRRRRRRRRRRRRRR! :-). We did tons of different types of squats, kickings, circle runs, lunges, and jumps galore. I definitely need some shoes with better cushions!!

Decided to take Friday off from working out. Its rare that I do this, but it was nice to do. I will post my weekly schedule on Monday for the week.

13 miles of running tomorrow. That's over 2 hours of running, but its with a group, so that should be fun!! Wish me luck.

Thursday June 21 P90X POWER!!

2007-06-21T18:09:00.000-07:00

So Kurt has fallen into the infomercial world and has sucked me into it. He has purchased some DVDs from BEACHBODY and the program is called P90X. Their slogan is, "Get Absolutely RIPPED in just 90 DAYS with P90X. This is what they say:

P90X is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You'll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won't believe your results!

Here is the linkP90X Website,

Why is P90X so effective?
The secret behind the P90X system is an advanced training technique called "Muscle Confusion," which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored! Whether you want to get lean, bulk up, or just plain get ripped, there's an endless variety of ways to mix and match the routines to keep you motivated the full 90 days and beyond!

OK so sounds interesting, huh? I'm not one to fall for these things, but since Kurt was the one who purchased it, what do I have to lose? Its just a bunch of weight exercising, watching my diet and other things. So its not some quick fix in my eyes. If anything, I am getting my body back into muscular shape. I hardly ever do weights, so this will be good. Also, I have always wanted to get into yoga and have yet to succeed.

My Thursday after work began with a 30 min run. It was probably right about 3 miles. With my new shoes, everything was in order and it was a fun run at 5:30pm. Drew ran it to (at a faster pace and he had just biked and was already warmed up and ready to go).

After the run, I headed over to Kurt's for our 6:30pm Day 1 of P90X workout. Day 1 consisted of Chest & Back and the was followed up with Ab Ripper. Chest & Back is a 53 minute workout. It's all about pushing and pulling during this resistance workout. It offered 12 "dynamic" exercises to strengthen, tighten, tone and build the major muscles of the upper torso. The majority of these exercises were either push-ups or pull-ups. (most of what I just wrote was quoted from the book). After Chest & Back, we followed up with Ab Ripper for 16 minutes. Its a quick routine that hits all the areas of the midsection to burn the fat and tone the muscle, ranging from sit-ups to pilates moves. I was able to do most everything, but there were times I needed a break. Boy did I sweat!! It was a great workout (both) and I rewoke muscles I haven't worked in awhile. It's too early for me to tell you all out there if this works, but so far its good.

As I do these routines more and more, I will get into more details which ones I do and what I think works and doesn't, but for now, I need to learn more about this program. Kurt and I also did "before" pictures, that I and still debating if I will post. They are not that flattering so I am not sure I want to show them to the world. I'm no Valerie Bertinelli who wants to show the world! But we'll see. Maybe I will post a picture each month.

Wednesday June 20th

2007-06-20T18:08:00.000-07:00

Swam this morning. Only got in about 1600 meters. Crazy work week and with a few meetings today, I wanted to get into work early. I made sure to work the 1600 that I did though.

Tuesday June 19th - Running wid da puppies!

2007-06-19T08:10:00.000-07:00

Ya ya.. I wrote in ghetto. Or is it now called IM talk. Ugh. That is another thing. I hate these kids who IM or blog or comment on things with their own versions of how to spell words. Especially when they are only dropping one letter or even sometimes adding a letter just to spell their "slang". I am not referring to LOL or LMAO or BTW, as I can understand those, but you all have to know what I am talking about. Or better yet... let me give you a sample:

ya ya.. i rote n geto. or iz it now clld IM talk. Ugh. Tht iz anuther thing. I hate thez kidz who IM or blog or coment on things wid there own verzhun of how to spl wrds.

Okay enough of that. I ran this morning with Drew and the dogs. Right around 4 miles. Running at 5:30am isn't my normal cup of tea, but Drew likes it and its a way to spend some quiet time with each other and get the dogs some exercise.

I will also run on Thursday to prep me for the 13 mile run on Saturday. I am thinking around 5 or 6 miles on Thursday, but not sure what time or where.

Monday June 18th - Get into the Groove

2007-06-18T12:58:00.000-07:00

This morning's workout was hard but good. In the beginning I just wasn't feeling it, but of course that is because its at 5:30am. Dr. Tom gives good workouts and this one I really enjoyed since the main set was a pull set. And I looooooooooooooove pulling.

Here it was:

Pool - SCM (Short Course Meters)

300 swim
200 kick
300 pull - warm-up

4 X 100s on 1:40 - descend

Main Set:
5 X 300s pull on 4:00

6 X 50s IM order by 25.

100 cool down
Total - 3,100 meters

The 100s descend were a good additional warm up. I went 1:28, 1:23, 1:17 and then 1:10. They were solid swims, nothing all out.

The main set was fun and painful. I went 3:37, 3:40, 3:41, 3:41 then 3:35. This is one of the workouts I discussed earlier that since sometimes we only have a few of us, I was able to step up the interval and do it on my own.

I need to feel more pain. Work harder. Swim farther. I need to see what I can really do. The swim season of 2007-2008 will be my test. The final..... Washington D.C., June 2008. IGLA. Do you dare to race me? Bring it!

Saturday June 16th - Old friends and salty water

2007-06-16T23:34:00.000-07:00

This morning I drove down to Camp Pendleton to see two old friends from mine that I have now known for about 23 years now. Inga and Ericka Keithly. I wasn't sure if I was going to see Ericka, as she was on call at the hospital, so the visit was mainly to see Inga. Inga and I were Junior Homecoming Dates back in 1989 and also swam together on Blue Fins Swim Team (so did Ericka). I got to meet Inga and her boyfriend/fiance Jason along with all their friends doing the mud run. Oh boy what a place to go if you want to see perfectly chisled men. Ay yi yi. ANYWAY. Ericka eventually showed up too and I was able to spend some quality but way too brief amount of time with both Inga and Ericka. I can only hope that maybe during the holidays we can all get together and have dinner sometime. Here is a picture of the girls and me. As always, I don't take the best pictures, but the girls look fantastic:

After hanging with the girls, I headed back up to Long Beach. Since I had missed my normal Saturday long run and also the swim practice, I met up with our open water swim team and did about 0.8 miles in the ocean. I try and try to enjoy it, but its just not for me. I get dizzy having to look around and don't like the taste. I end up spitting out water for an hour after I get out. The fun part of it though was the casual swimming with friends on the team, which is the only reason for why I would do it again. That and since it wasn't wavey.

That evening, our good friends Chris and Jeff had their bachelor party to celebrate their soon to be domestic partnership. It was really fun. I will just post one picture that won't be too controversial (like the penis cake):

Friday June 15th - Timed 3000 Round 1

2007-06-15T20:03:00.000-07:00

Tonight Kurt and I decided to start our rounds of timed 3000 meters. My foot has still been hurting me, so I wasn't too sure how the water would be on it. When I dove it, my stomach/abs were SOO sore. I had forgotten how hard we worked our abs yesterday. OH BOY! We did a 500 warm up and then got ready for our timed 3000.

I started off the 3000 feeling strong and holding right around 1:25s (LCM) per 100. Immediately, I calculated that this pace would place me right at 42:30. At the 800 mark, I flipped exactly at 11:20, so I was holding strong. By the 1000 though, my foot was really beginning to cause me pain, so I quickly transitioned into pulling. For the next 1000 though I picked up the pace (due to pulling). I think I averaged closer to 1:23s. So at the 2000 mark I was at 28:00 exactly. 20 seconds faster than pace. First 1000 - 14:10, Second 1000 - 13:50. By the 2000 I felt that I needed to let go of pulling and see if I could survive the final 1000 without pulling. Mentally knowing that I only had 1000 left, I took off. Around 2600 or so, I lapped Kurt for the second time, giving me an extra boost and somehow I found some extra ooomph. I finished the time in 41:58.90, meaning my final 1000 was 13:38. That put my final 1000 at a 1:23 high pace, and to finish the race with a complete average of 1:23.9.

I think this was a good first timed 3000. I may try and do this once a month, with the ultimate goal to be under 41 minutes. That is averaging 1:22/100 which I don't think is too bad. Now that I see that 100 pace, maybe 1:21 or even 1:20 is a better goal? What do you think?

Kitchen Demolishing

2007-06-15T11:59:00.001-07:00

Here are some pictures now of our kitchen with no more cabinets or appliances after the demo yesterday:

Thursday June 14th - Sweaty Mess at Gold's Gym

2007-06-14T20:30:00.000-07:00

Today's workout at Gold's was a whole lot of sweatin! I met up with Kurt at 5:30pm to do our 60 minutes of spinning. We followed it up with 15/20 mins of Dara's ab workout. Boy did that hurt. Then we followed that up with 2 miles of running.

For the run, I was worried about my foot, as it was still sore. I will start icing it tonight and try to do it a few times a day. As for the two mile run though, it didn't hurt at all. I am really hoping that it gets better by Sunday, as that is when I will run around 8 miles. I love it how 2 years ago, 8 miles was crazy, now its just like .... "hey... let's go run 8 miles".

New Shoes

2007-06-14T15:48:00.001-07:00

NewBalance 857. Let's hope these do the trick with my feet

Wednesday June 13th - Back to the Basics / Training

2007-06-13T11:19:00.000-07:00

IGLA 2007, Paris has come and gone. I swam really well and enjoyed my week hiatus in Italy. Now its time for my next journey in my athletic life for 2007-2008. There are a few journies within the yearly journey.

1) - Long Beach Marathon - Sunday, October 14th.

I have already done two 1/2 marathons (HB in 2006 and 2007) and 1 marathon (LA 2006), so running isn't as new a sport to me anymore. Each time I run a race, I get better and better, as my body learns this new sport. Running is a very humbling act for me, since up until 3 years ago, the farthest I had ran was probably 2 or 3 miles. I am by no means as fast runner, or even moderately fast. But thanks to my athletic background, I am also not one of the slow ones either. The sport of running embraces me more and more as I do it. I am lucky to live close to the beach that a lot of my runs are along or around the harbor or ocean. With my ipod and my thoughts, I ride off of my endorphins and enjoy life. The first 2 miles are always rocky for me, but then after that I feel as though I can run forever. Shoreline Village in downtown Long Beach is so fun to run around with the water as the background.

My first 1/2 marathon I ran in February 2006, I ran right around 2:11:11. The first half of the race I averaged 10:30/mile, and the second half was around 9:30/mile. That put my race at 10:00/mile. You can read about it here: HB 1/2 Marathon 2006,

I followed up this race with the LA Marathon the next month. I ran with Drew, JC and Kevin all together, which made the experience a lot of fun. We did the race strategy of 6 mins of running / 1 min of walking the entire time. Its not my preference, but for this marathon, I wanted it to be fun and be with friends. I finished around 5:09:00, accomplishing my goal of finishing, but short of my goal of being under 5 hours. I was certain I had blogged my experience, but I can't find a record of it. I will search further later on.

Then I pretty much didn't run after that. In November, Drew talked me into signing up for the HB 1/2 Marathon again. I began to train for that half-ass in December, running probably on average once a week, doing no more than 3 or 4 miles. Ya I know, not great training. Drew eventually withdrew from the race since he injured himself, thus leaving me by myself. Well not so much by myself, as I had other friends run it. I ran great and went 2:05, thus dropping my time from last year with hardly any training. You can read about my race here: HB 1/2 Marathon 2007,

So here I am again. Not sure why I signed up to do the marathon, but I did. So here we go. I purchased new running shoes yesterday to get me through this round. They feel a lot better than my other shoes did, so I am excited. My plan is to run 3 times a week, doing roughly 3 or 4 miles on Tuesdays and Thursdays, and then my long runs with a group on Saturdays. The group is already up to 11 miles on Saturday, which I am not. As I stated in an earlier blog, I ran 8 miles on Saturday, which was probably too much. I will probably repeat the 8 miles again this Saturday or Sunday and then join back up with the group in a week.

2) IGLA 2008 - Washington D.C.

This is my other journey. The one I love more. Its swimming. I have set my goal times for next year and am now focusing on training even harder this year and working on the little things.

Taken from my kick-ass runner pal Elaine, I will state what I am happy of from this year and things I need to work on for next year:

Things I am happy about :
- Stepping up and doing the 200 fly at IGLA
- Working more consistently hard leading up to IGLA
- Focusing on my butterfly more
- All my performances at IGLA, especially the 800 free in the final heat

This I need to work on:
- More butterfly training - higher hips, more drills, entering the 200 fly in more meets
- Flip turns, focusing on streamlining off the wall and not breathing first thing. This is the PRIMARY focus. Try to avoid popping right up.
- Endurance races, I need to enter more of them in little meets. I also need to use Friday nights to create my own workouts for me.
- Take advantage when I can get my own lane to do faster intervals that others cannot. This morning was a perfect chance.

Wednesday June 13th - AM Swimming

2007-06-13T05:30:00.000-07:00

This morning's workout was good. I had a lane to myself, so I could go at my own speed.

Pool - SCM -

10 X 25s warm up
Main Set :
50 (slow/medium)
100 (slow/medium/fast/slow)
150 (slow/medium/fast/slow/medium/fast)
100 (slow/medium/fast/slow)
50 (medium/fast)
Do this set 3 times through
8 X 100s pull on 1:20.
100 cool down
Total - 2,900 meters

The main set was good. Slow interval but I used this time to make sure I worked on all my turns. I will probably say that about 90% of my turns were on. I just need to keep it up. The pull set was great. I averaged 1:11s, just getting into a rhythm.

Tuesday June 12th - GOLD'S GYM WELCOMES BACK BRIAN

2007-06-12T21:30:00.000-07:00

Tonight I returned to the gym. I have decided to not just rely on running and swimming and spinning to shape my body. I think weights are a key ingredient. I forgot tonight, but for future gym attendences, I will also work on key core exercises for my swimming.

Tuesday nights will be my gym workouts with my buddy, Mike. He is currently taking a break from swimming and dedicating himself to become a 4 day / week gym bunny! Tonight was back and biceps. Boy its been awhile. We ended up doing weights for just over an hour. I went a little lighter on weights since I am just gradually getting back into it and want to be able to lift my arms tomorrow.

After weights, our plan was to run for 30 mins (or 3 miles). My foot was still hurting me just slightly, so I didn't want to over do it. I decided to run 2 miles instead and walk another 1/3 of a mile. Although I could have ran at a faster pace, I chose 5.8 which is 10:20 mins/mile.

Also, at lunch today, I bought my new running shoes that will take me to my first ever marathon under 5 hours. Well actually I am hoping it takes me to something more like 4:40. They are NewBalance 857. Let's hope these do the trick with my feet. Here is a picture of them:

Monday June 11th - So so tired

2007-06-11T12:27:00.000-07:00

Morning workouts. So so tired. In reality though, I think I am still trying to recover from jet lag. Let's hope so.

Here was the workout at 5:30am:

SCM -

6 X 100s warm up
Main Set:
4 X 50s drill - 10 secs rest
4 X 100s (25 stroke / 75 free) - 2:00
300 swim
Do this set 2 times.

My fly felt great. The 100s were fun. I averaged around 1:20 on round 1, and 1:15/1:17s round 2. I decided to work the last 300 of the workout with the goal of being under a 5:00 400 free SCM pace. I was successful as I came in a 3:41.

Sunday June 10th - OUCH MY FOOT.. OUCH MY LEGS

2007-06-10T12:23:00.000-07:00

OK so now that run is killing me. I am more concerned about my foot. I have old running shoes from last year that I need to replace. They say one should replace their shoes every year or every 9 months. I am way past due and my foot paid the price. I think its just badly bruised and should be fine in a few days.

My legs are also killing me, but I expected that. Long runs + No previous runs = SORE SORE LEGS. I should be fine by Wednesday.

--------------------------

Drew and I are remodeling our kitchen through Lowe's. Today we spent 5 hours boxing up our kitchen (my legs got a workout). This coming Thursday Lowe's will come out and demo the kitchen and then go from there. Here is a picture of our kitchen pre-demo. As you can see, we have blue cabinets. One is either a fan of them or not at all. :

Saturday June 9th - Long Run and Short Swim

2007-06-09T12:16:00.000-07:00

Today I begin my marathon run training. The Saturday run group is doing 11 miles, but since I just got back from Europe and haven't run since February, 11 would just be insane. I have chosen to run anywhere between 6 and 8 miles. Still probably too much, but oh well.

I ended up doing 8 miles. JC and I turned around at mile 4 and headed back. It felt solid and I think the group was keeping 10:15 or 10:20 mile pacing. That felt good to me. After mile 2 I was in the zone, chatting away, loving the run. But when mile 4 came about, I knew it was time to turn around. I could keep on going, but no need to rush it. I probably should have turned around at 3.

JC and I finished the run going up a bunch of stairs. Good and Bad. Good for working out. Bad for Brian out of shape.

I then went off to swim practice. I'm going to have to stop going on Saturdays since the mileage will get larger and large and practice begins at 9:30.

Here was the workout:
500 w/u
12 X 25s drill
3 X 400s - #1 - free, #2 - IM, #3 - free
100 cool down
Total 2,100 yards

The workout was actually longer, but I stopped where I did since I had just done the run earlier and didn't want to go on overload. My first 400 was around 4:50 which was ok for just getting back into the water. The 400 IM was 5:10, which wasn't too bad. The last 400 was 4:39. These times were ok for my condition, as I didn't go crazy fast and just sort of enjoyed the workout.

Max, The Doggie Olympic Champion

2007-06-08T17:01:00.000-07:00

Here's Max...

The first one is his first Gold Medal of The Doggie Olympics. You can see all the hard work and how tired he is in his eyes, as a tear begins to well up.

Then here Max is again after his Phelpsian 8 Medal Haul in The Doggie Olympics. This photo was taken after his 8th medal. You can tell this is during the National Anthem as the flag is raised above his head and he watches it.

Venice and Florence - The Week After IGLA in Paris

2007-06-02T17:26:00.000-07:00

So after IGLA finished up in Paris, Drew and I took off on an overnight train to Italy. Our plan was to spend 2 days in Venice and 3 days in Florence. Such an incredible experience. Venice was beautiful and peaceful. Venice was so relaxing and visually stimulating. The gondolas, St. Marks Square, the water everwhere, Peggy Guggenheim museum, etc. We even met some great guys, Court and Counse, who were coming from IGLA too. They rode the overnight train with us to Venice and we met while dining in the dining room car. We chatted up with a few bottles of wine and decided to meet up the following night for dinner and drinks. Here's a picture of us all on the train:

After Venice, we headed to Florence, which was historically beautiful. We took a two day tour around the city, showing us masterpieces such as Botticelli's - The Birth of Venus and my favorite - Primavera. We also got to see and learn about Michaelangelo's David, which I must say, once you see it in person, you realize why it is considered the single best piece of art, EVER. Other favorites were visiting the Duomo, going to the Medici castle and learning and seeing the Ponte Vecchio. Here is a picture of Drew and I at the Medici castle, overlooking beautiful landscape in Florence:

Sunday May 27th - Pink Flamingo

2007-05-27T23:46:00.000-07:00

So this is the gayest thing ever, but I love it. Pink Flamingo I believe was started back in the day with a bunch of gay men and women doing a drag relay of some sort. Then synchronized swimming came into the mix. Then music was added, and it became a big comedic perfomance with dancing and acting, and swimming, with each team trying to be campy and funny as much as they want. Some routines are serious, some are funny, some suck, some don't! Each year, the host city/team provides a THEME to what the event should revolve around.

In 2003, the Long Beach Grunions entered it for the first time at IGLA. From what I heard, we were not that good. In 2004, we were better, but still on the bottom of the totem pole! Then we decided it was time to step it up. In 2005 we were runner-up with a hilarious rendition of Ho White and the Seven Grunions. I personally still didn't have the guts to perform, but I wasn't needed. The theme was Reflections, and they used the whole mirror mirror deal. In 2006 I was asked to participate along with some other strong swimmers along with on deck performers. We did a song and dance as pirates and mer-men. It was hilarious and good, but alas we were runner-up again. Hey not bad.

This year, the theme was La Vie en Rose. Since we were in Paris, we started with a Pink Panther type theme in trenchcoats. Once we removed them, we revealed us wearing tu-tus. Oh boy was it gay. But the crowd loved us. After weeks and weeks of practicing, we finished our routine to a roaring standing ovation. This had got to be our year I thought. Guess what? RUNNER UP AGAIN!! LOL.

Hey, all I can say is that to get 2nd three years in a row is a great accomplishment. I was bummed, but more for some of my teammates who I wanted to share the glory with. They aren't the fastest swimmers, so winning medals isn't really attainable for them most of the time. This I thought, would be their chance to show what the Grunions are all about.

Oh well. We'll get them next year. I had so much fun, I have to do it again.

When the video is posted, I will figure out how to post it on here for anyone to enjoy.

Here is a picture of our winning Grunions in Paris. We were 3rd overall in the points, but WINNERS in the MEDIUM TEAM DIVISION!! GO GRUNIONS!!

Sunday May 27th, 4th and Final Day of IGLA Paris

2007-05-27T14:07:00.000-07:00

Today was a busy day. I have three scheduled swim events PLUS the Pink Flamingo Performance. I went into the day really excited actually for all my races. The 200 fly I have been looking forward to, the 400 free because my free has been on at this meet, and the medley relay because its something different (I'll be doing the 50 fly) and its short and fun. Then of course there's the "Pink Flamingo" performance. This year we have 10 of us in the Grunion performance, and it looks good. I have explained earlier what this is all about, so review my past blogs for reference.

200 Fly - Warm up was not a good sign. For the first time in awhile, my fly didn't feel well. I am not sure if it was because of my great swims last night, or possibly this being the 4th day of the meet and me being tired, or the jet lag of Europe just taking its toll on me. I got in for a second warm up before my race in hopes of getting some kinks out. I was just pooped. Wiped out. Tired. Luckily though, the competition wasn't incredibly deep so I still had a good chance of winning even if I was off a little bit.

My goal was to take the first 50, even the first 100 as easy and smooth as possible. The ideal splits would be :32, :36, :36, :36. My 50 split was 31.57. It felt easy, but I think I took it out too fast. As I was coming back down for the 100, I started to feel tired. "What was going on here?", I thought. Uh oh. I hit the 100 mark at 1:07.33. That means :35.76. Too fast I would realize later on. Especially since my body was feeling the previous swims. The next 50 was a struggle and I knew the final 50 wasn't going to be pretty. Luckily, by the 100 mark I was 5 seconds ahead of someone already and 7 seconds ahead of the next person (Drew). By the 150, I had hit the wall at 1:44.48. That's a :37.15. Yup. Not looking good. My last 200 fly I did one month earlier had more steam at the end. This time around, I had zilch. The swimmer 5 seconds behind me was now 15 seconds behindme at the 150, and he was in 2nd. At least I had the gold in the bag, unless something crazy was going to happen to me. I must say that it sure felt like it. I pushed off for that final 50 and my arms were like lead. How was I going to get back to that wall? I really need to learn how to swim more with my hips like everyone says. Bla bla bla. As I survived the second to last 25, I pushed off and saw no one is sight. Ok, the win is mine. But where is that great final 25? It sure as hell wasn't in my race. I became THE MOTH. My arms became heavier and heavier with each stroke I took to the wall. I truthfully thought it would have been faster to kick with no strokes. If only I could. Some how, SOME HOW, I made it to the wall. 2:26.21. My final 50 was a pathetic 41.73. The time, was decent. The main goal was under 2:30, then 2:25, and if I was on, as close to 2:20 as possible. I won the event in my age group by over 18 seconds (almost the entire pool length), so that was rewarding enough to forget that final 50 of mine. Next year I need to get a better swim in me.

G0al for 2008 - 2:19.99

My next event was the 400 free. I had to regroup my thoughts. That 200 fly took a lot out of me, so I new the reality of the situation was that I wasn't going to go as fantastic time as my other races. But nevertheless I was ready for some good racing and to possibly go under 4:30. Going into the meet I was aiming for around 4:27. In 2005 I went 4:34.81. In 2006 I went 4:33.70. So a 4:27 would be a big drop, but I was hopeful. I was thinking I would go 1:04. 1:08, 1:08, 1:05 and that would get me 4:27.

The race started out just as planned. 1:04.38. Although at the 100 mark, I felt the 200 fly, but kept on strong. Next 100, 1:08.92. Barely on pace. The third 100 hurt. Had I known I was to split a 1:10.29, I would have been upset. I must have let up too much. I need to work on that third 100. I did my best to hold on to my heat, as I had a race on my hands from some guy over in lane 5, 6 or 7. I knew he thought he was going to catch me, but I always have something left in the tank for that last 100. I came home not as fast as I would have liked, but still a 1:07.23. Actually as I type that, its not bad, but not the 1:05 I had hoped for. This event has a lot of improvement I can learn from. I finished in 4:30.82. I can't complain though, as its an almost 3 second drop, right after the 200 fly, on the final day of the competition. I definitely think 4:27 and possibly 4:25 can be in the near future.

Goal for 2008 - 4:26.99

4 X 50 medley relay. Competition looked strong. We had one team in our age group seeded ahead of us, and two right behind us, so there was no breathing room. We were also in lane 6 of the final heat, which meant we were seeded 4th overall. This was the final event of the meet. Nothing to be left behind. Plus this was my shortest event of the meet. Only a 50. YIPPEE!! Just down and back. How could you not love it? My relay team was Kurt Murdoch - backstroke, Ken Bixler - breaststroke, Brian Kremers (myself) - butterfly, and Drew Giacobe - freestyle. I entered us in a time of 1:58 which was a good time. I told Kurt I wanted him faster than his individual time of :29.82 and as close to :29.5 as he can go. I told Bixler to go under :33.0. I wanted to be as close to :28 as I could and I knew Drew would go as hard as he could depending on if he had a race on his hands.

Kurt led off with a smoking :29.65, typing his best Grunion time EVER, which was swum back in 2003 in SF. He put us in 2nd place, just a speck behind first. Ken then dove in and I never saw his stroke have such a fast turnover. As I got up on the blocks for my leg, my heart began to race. Holy shit!! We are in the lead now!! Not only ahead of our age group competitors, but EVERYONE. The adrenaline was fantastic. Scary but great. Ken came in and split :32.90. He was on FIRE. Now it was up to me. I dove in, in the lead, determined to do my best to hold on. This distance swimmer doing a 50 sprint of fly. NICE!. My arms never spun so fast in all my years as I powered through the water. I was going to fast, I didn't have time to breath much. Normally I am such a breather, but this time around I didn't need it. I only took one breath the first 25. BAM! I think the wall, turned and bolted off the wall. "Faster, faster", I thought. I wondered if this crazy fast stroke of mine was really productive or was I really not swimming that fast. Two years ago I had split a :28.78, but in a 100 fly in a relay split last December I went out in a :29.34, so I knew I was going to be a low :28. I breathed one or two more times and then powered myself into the wall to give Drew the "torch" to bring it home. I turned around and saw I had maintained our lead and actually extended it. My split you ask? :27.7!!! Ya that's what I am talking about. I got out and cheered Drew home as he brought it home in a fast :26.36. Not his fastest, but definitely a satisfying time for him based on his training. We won the heat, won the age group gold medal and won the OVERALL event, with the fastest time. The four of us were elated. We all swam fantastic, feeding off each other's swims one by one. This is what is great about swimming. Relays. The one chance you get to swim like a team. To enjoy a race with 3 other members of your team that train just as hard for the same goal. I wouldn't say its far better than an individual win, but instead on a completely different level. By far, this was my favorite race of the meet, and the most fun! To top it off, the entire Grunion squad was going crazy during the entire race, cheering us on. To turn to them and see them going crazy for us just topped it off. What a great way to end the meet. All of us were on cloud 9. Grunions came up to us afterwards congratulating one by one, saying how fun and great of a race that was for them to watch. All I could was, "You should have been in my shoes...it was AWESOME!".

Goal for relay split 2008 - :27.30

Final medal tally - 4 golds, 4 silvers, ALL PERSONAL MASTERS SWIMMING BEST TIMES!

Saturday May 26th, Day 3 - IGLA in Paris

2007-05-26T11:43:00.000-07:00

Today I was able to go at my own speed and get to the pool without rushing. There were a bunch of events today, but I was swimming in the final two events, 4X100 free relay and 800 free. In order to give me as much rest as I could, I entered my normal time for the 800 free to get me into at least the second to last heat, or possibly the last heat. Sure enough, I ended up being in lane 1 of the final heat. Is that good or bad? Do I have the confidence to swim with the big boys yet or do I still prefer to sandbag and win my earlier heats?

4 X 100 free relay. Same relay team as the 4X200 relay except for substituting Ken for Kurt. Kurt has been training well and said he was ready to be on a fast sprint relay, so here's his chance. It was between him and Ken for our relay and I chose Kurt. Drew led off the race with a swift :58.6. its just two seconds off what he does when he is in great shape, but since his primary focus this year is triathlon training, his sprinting has taken a backseat. I think he was happy with that lead-off time. Next up was Kurt. Earlier Ken Bixler had split 1:00.3. Kurt eneded up splitting :59.32. So it looks like it was a smart choice. Next was me. Two years ago I split a fast :56.80, going out in a 26.7, and last year at the end of a busy day I ended up splitting :58.49, going out in a :27.19. Since my freestyle seemed to be doing well in this meet, I was hoping for under 56 seconds. As I dove in, the excited got a little too much for me and I think I took that first 25 out to hard. I turned at 26.8. At the 75, I pushed off the wall and my legs felt like jello. I did everything I could to hang on and give Viking everything I had. My final split was 56.28. Not under 56, but still a good split to be happy with. Viking dove in and brought it home for us. We had a little bet between the two of us. He was given a 0.5 second handicap. With my split, he had to swim faster than a 56.78. Instead he ended up going 57.88. HA!! LOL.

Goal for relay split in 2008 - :55.50.

The next event was the 800 free. Based on my split from the 1500, I new that I had a good swim in me. Last year I had just missed Vikings 30-34 team record by less than 1 tenth of a second, going 9:29.49. I had already gotten his record in the 1500 two days ago by over 20 seconds, so it was pretty certain I'd take this one too. BGS had gone 9:20 last year, so my goal was under 9:20 this year. Nice friendly rivalry, huh? :-)

Being in the last heat I think helped. It made me stay with some of the faster boys. I was right next to Andre Nussbaumer from Switzerland who was in the next age group up. Earlier he had gone 17:52 so if I stayed with him, I knew I'd have a good swim. He must have been annoyed with me staying right at his feet the entire race. I went out in 1:06.55. I followed it up with with the next six 100s right around 1:10 low. My final 100 I came home in 1:08.2, to finish in 9:16.72. YA BABY!! Best event so far. I was stoked. I guess this means I should try and swim in the final heats from now on whenever possible.

GOAL FOR 2008 - 9:08

Medal tally for Day 3 - 1 gold, 1 silver:

Thursday May 24th - Day One of IGLA

2007-05-24T17:03:00.000-07:00

Warm up felt good. First event is the 1500 free. I entered a slower time so that I could get as much rest as I can before the 400 IM. As I stated earlier, goal is 18:15 and I will be happy, but i want to get as close to 18:00 as possible. 1:12s put me at 18:00 and 1:13s put me at 18:15. I told Drew as long as I stayed around 1:13, don't worry about it.

I took the race out in 1:08 and then held 1:11s and 1:12s for the next 500. I hit the 800 mark around 9:31, which is great, since my best 800 from last year was 9:29. After 600 meters, I started feeling the pace and for the next 400 I held low 1:13s followed by two high 1:13s. My final 100 was 1:10 putting me at 18:02.57. I was elated but it was also just a little bittersweet since I was so close to breaking 18 minutes.

Goal for 2008: 17:45.

The next event was the 400 IM. My big goal was to get as close to 5 minutes as possible, but anything better than 5:07 will do. 2005 I went 5:13, 2006 I went 5:10. I took my first 100 fly out in 1:08.3, which surprisingly slower than last years 1:07.5. Pushing off the third wall I felt my right foot raise up a little bit and I thought I was DQed for sure. I even saw officials at my lane. Ugh. Great. What do I do? Do I give up? I thought about it for the entire backstroke leg but at the same time wondered why the timer kept on getting my splits. Last year's back split was 1:19.8, and this year I split 1:20.6. As I type this now, I wonder what is going on here? Was I not attacking the race? Am I not in as good of IM shape as last year? At the 1/2 way mark, I was 1.5 seconds behind me from last year. I think maybe I didn't attack the backstroke due to possibly thinking I was being DQed. Breaststroke - 3rd 100. Last year, 1:29.9. This year, 1:27.9. Wow. 2 seconds faster. Not sure how, but I think maybe two reasons might apply. First, I refocused which might have helped, and Second, maybe backing off might have left me with more gas in the tank. Last 100 - Freestyle - Last year, came home, in pain, in a 1:13.1. This year I anchored in 1:08.9. NICE! That is what I am talking about. Finishing time was 5:05.69. Almost a 5 second drop. Looks like my freestyle is on at this meet. Unknowingly, that means well for the 200 free split.

Goal for 2008 - 4:59.99.

4 X 200 free relay.

Going into the race, we knew we had the silver medal in the bag, and that the gold was pretty much out of reach. Viking was going first, then Ken, then Drew then me. Viking led off with a 2:13, not good for him normally, but good since he hasn't trained at all. Already we were far behind, but were battling a good race with DCAC next to us. They weren't in our age group, but a race is a race. Ken followed with a 2:10 low and Drew followed with 2:18 high. That put us just about 2 1/2 seconds behind DCAC. Viking joked that I had a race on my hands and not to give up. Not knowing how much I had left in the tank, I ended up taking it out slower that I probably should have. I just wanted to make sure I didn't die. At the 100 split, I was 1:03.83. Last year I was out in 1:03.13. Then I turned on the gas. I came back in 1:02.17. WOW!! I didn't expect to negative split by that much. That puts my split at 2:06.00 exactly. Nice! Its 1.5 second drop, and showing how much I had left in the tank probably meant I could have gone out in a 1:02 and back in a 1:02. I will attack it next year.

Goal for split for 2008 - 2:04 low.

Nice first day. Tomorrow I have the day off from swimming so I will just warm up, meet up with Viking and then head to a museum with Viking and Drew.

Final tally - 1 gold, 2 silvers:

Monday 5/21 through Wednesday 5/23 - Enjoying Paris

2007-05-23T16:26:00.000-07:00

We arrived in Paris on Monday morning to the luck of no rain. It was raining the last two days, but it was gone by the time we got there. Monday we checked into our hotel room at Les Jardin De Marais. From the outside it looked like nothing, but once you entered, there were at least 6 buildings and a cute courtyard. Here is a picture:

We also made sure to hit a local swimming pool so that we can keep on the taper train. After my quick workout, I was feeling really good, especially in the fly. I am excited for all my events, but especially the 200 fly, since its the first time I am swimming this event at an IGLA event.

Monday night we all went to dinner:

Tuesday we went to Versailles, which was incredible. Its really fun to travel with the swim team as we really consider each other one big family. I have been told that even other IGLA teams envy our closeness, which makes me feel good that I am a part of this and possibly a small part of the reason. Here is a picture of us walking towards the castle.

Wednesday was occupied by a lot of swimming preparation. Drew, myself, Andrea and Maureen spent the first half of the day together. We started off by heading down to register, only to find out they were not ready yet. So instead we went and had some coffee

and then bumped up our swim practice so that we can get that done and the register. Workout felt decent and I am excited for the meet to begin. Tomorrow is the 1500 free, 400 IM and the 4X200 free relay. I am doing all three events, which may be crazy, but hey, challenges are fun. My goal for the 1500 is to be under 18:15, and if I am doing good, under 18:00. For the 400 IM, my best time going in was 5:10.39 from Gay Games last year, but since I went 5:13 in December, the goal is to get as close to 5 minutes as possible. Then there is the 4X200 free relay. Two years ago I swam 2:08.90, and last year I anchored the relay in 2:07.50, so I am wanting 2:06 or better. Being that its the third event for me that day, I will give it my all, but know I may be tired.

Let the games begin!!

Not too much, just enough! Thursday 5/18/07

2007-05-18T08:24:00.000-07:00

Taper..taper..taper. Gotta love tapering. Not much swimming. More energy. Its all good. I just saw the psych sheets for IGLA and there are some fast swimmers spread out throughout the events. Some french boys appear to be speedy, so winning a relay might be difficult. We will do out best though.

Here was last night's workout
LCM
500 w/u
2 X 200 KRLS
8 X 50s, descend 1-3,4-6,7-8
3 X 200s FAST. broken each 50 with 5 secs rest, then subtract times
200 cool down

The 50s descend were decent. I got down to 33s on the fast ones, but for me it was more hard, nothing all out.

For the first 200, I did fly. Yes I was crazy like that. The first 50 I was out strong. Rest 5 secs. 2nd 50 was still good. I cam in on 1:20 I think. With time subtracted, it was 1:15. The third 50 was tough and I had to break stroke. It was more of a recovery. Rested the 5 seconds and was off for the last 50. I made sure not to break stroke here and came in at 3:03. Subtract 10 seconds for leaving 2nd and the 15 seconds for rest put me at 2:38. That's 2:35 SCM and 2:16 SCY. Perfect. With more rest and competiton, I am looking for a good performance.

The 2nd 200 I recovered, as the fly took too much out of me.

The 3rd 200 I did free. Finished 2:44. Minus the 10 secs + 15, put me at 2:19. That's 2:15scm or 2:00 SCY. It was descent. Funny how just like that times begin to drop. I love it!

Damn Cold or Whatever You Are - Wednesday 5/16

2007-05-16T09:01:00.000-07:00

Stupid stupid stupid. I'm sick. Been seen for almost a week now as it gets worse and worse. Today seems better but new symptons are appearing. First it was my throat. Then I was sneezing non stop. The sneezing has stopped and my throat is feeling better. But I am feeling weak and tired. I swam this morning and had zero, nada, nuttin, zilch. Let's hope I am better by tomorrow.

SCM
8 X 100s easy warm up on 1:40
200 (no clue what it was)
5 X 200s (50 swim/50/drill/50 swim/50 drill)

I got out after 2000 meters. I made sure I stayed in just to get some swimming in. 2000 was enough. I need to feel better. My 200s I did free, fly, back, breast and the last one free. My fly is still feeling solid and my backstroke is improving. Breast never is good in the AM.

Taper feeling Good! Monday 5/14/07

2007-05-14T09:53:00.000-07:00

SCM -
This mornings workout had some great sprinting. Here it was:

400 swim - mix strokes
200 IM - all drills
6 X 100s on 1:30 (hold 1:20s)
3 mins rest
100 FAST
100 EZ
6 X 50s on :45 (hold :40s)
2 mins rest
50 FAST
100 EZ
10 X 75s breathing 4-3-2 by 25
50 easy
Total - 2,650 meters

Nice workout. Body took some time to warm up but my 100 fast was encouraging. 1:02.5. That's about a 55 or 56 yards. I was stoked. First 25 I used my arms, then the final 75, kick kick kick. I also went :28.2 on my 50 which was good.

Hung Over - Sunday May 13th

2007-05-14T09:52:00.000-07:00

Could only swim about 7 or 800 meters then I need to eat and rest. I drank too much last night. Stupid shots. Ruined my day. LOL. PF practice followed swimming. I was so tired, I started messing up too much.

Hung Over - Sunday May 13th

2007-05-13T09:52:00.000-07:00

Butterfly master! - Saturday 5/12

2007-05-12T09:39:00.000-07:00

SCM Great workout. Here is what it was:

500 w/u
8 X 25s build

3 X 100s descend free
50 EZ
3 X 100s descend IM
50 EZ

5 X 50s kick

4 X 50s (Hard, EZ, Hard, EZ)
100 all out
4 X 50s (Hard, EZ, Hard, EZ)

400 pull
100 cool down
Total - 2,800 meters

I was happy with my 100 IM time and 100 fly time. I went 1:11 on both of them. That converts to about a 1:03 SCY which is great. ESPECIALLY since we have no lain laines and it was all wavy. The 100 IM felt great. I took the fly out smooth, worked the back. I turned slightly ahead of Kurt. He's one of the only people who catch me something doing back. My breast felt great as I kept my head down and hands together. The free I brought home. 1:11 for me. 1:14 for Kurt. Both of our times were great. I was hoping to do 1:14, so 1:11 was just added pleasure. The 100 fly was also good, as I only felt some pain the last 10 meters. It was wavey, so I understood why. But 1:11 for both are great.

Pink Flamingo In Water Practice - Friday - 5/14/07

2007-05-11T21:37:00.000-07:00

Tonight we began our in water practice for Pink Flamingo. After 45 mins of learning the water routine, it was realized that it was too difficult for most to do. Therefore it was changed. Its easier, shorter, and that's that. Coming off of last years routine where we did a lot in water, Its a big difference. Should be fun.

Solid 400s - Thursday May 10th

2007-05-11T08:35:00.000-07:00

The meters will gradually come down this week with the hopes of seeing some quality swims before I leave for Paris. Here was the workout:

LCM

500 w/u
4 X 100s descend on :20 rest
2 X ( 400 really hard followed by 100 easy)
2 X 100s KRLS
6 X 50s overkick
200 moderate
6 X 50s sprint first 15 meters
100 cool down
Total - 3,000 meters

The two 400s were solid. The point of the set was to take off on :00 and not stop until you reach :00 again. So with averaging 1:15s, you would do 400. But if on one of the 100s split you went 1:14, you'd end up doing a 500. I knew that wasn't going to happen though. So basically it became two 400s hard/fast. Last year around this time I think I was busting out 5:18s or 5:20s. One #1 I went 5:09 and on #2 I went 5:12. That is a good sign. Especially since I thought we were only doing one of them. On the 5:09, I went 1:14, 1:20, 1:20, 1:15. Solid time on #1. The rest of the workout was decent. I did the 50s sprint fly, and they felt good.

Make It Count - Wednesday 5/9/07

2007-05-10T11:40:00.000-07:00

SCM

500 w/u
Main Set:
3 X (4 X 100s (25 stroke/75 free IM order) then 100 fly kick) = 1500 meters on 1:45
6 X ( 12 1/2 sprint, flip, sprint back, then 2 X 25s EZ) = 450 meters
Total - 2,450

So the workout wasn't too far, but the main set was good. I ended up descending the groups of 3. R1 I went around 1:25s for all of them. R2 - I went around 1:18s for the strokes and 1:14 for the free. R3 I went 1:12 for the fly, 1:14 for the back, 1:15 for the breast and 1:10 for the free. I'm not too sure how the times are since the set wasn't anything to compare to, but I worked it hard and that was all that matters. I'm getting a little nervous for IGLA and with the stitches in my finger, I am beginning to doubt myself in how well I can swim. I swam fantastic on 4/1 against Marc, but part of me feels like I am not that fast right now. I'm sure its only mental, but who knows. Maybe I need to go back and see what my times were going into that final week and compare.

Tonight Amber is coming over to take out my stitches. Now my finger is just sore and it looks like a nasty paper cut, so that will all be good.

Minor Tapering Begins - Monday 5/7/06

2007-05-07T13:49:00.000-07:00

SCM
600 w/u
8 X 50s descend 1-4, 5-8 on 1:00
8 X 25s strong on :40 ( I did fly)
4 X 100s hard - go 50, rest 10, go 25, rest 5. Then subtract 15 seconds
600 pull
3 X 50s - 2 breaths down, 1 back.

I think I am missing something here. The 50s descend were decent. I went :50, :45., :37, :33 and then :45, :37, :34, :31. The 25s strong felt good as I am finally able to do fly with my pinky. The 100s hard were ok. I did them IM and ended up going 1:30s on all of them and then 1:25 on the last one. For the 1:30s minus the 15 sec and then converting, becomes about 1:07s and the 1:25 becomes 1:03. Those times are ok.

Busy Sunday - Sunday May 6th

2007-05-07T13:43:00.000-07:00

Today was and is a busy day. Workout was followed by shopping for groceries, followed up 2 1/2 hours of pink flamingo dance practice followed by a wine/cheese party for everyone going to Paris. The party sounds fun, but for me it was a lot of work since I was coordinating it. I'm not complaining, but it just wore me out!!

SCM
500 w/u
16 X 75s on 1:15
8 X 50s kick
6 X 50s under/over
400 pull
12 X 25s sprint
200 cool down
Total 3,300 meters

I felt better in the water. We did a lot of strokes, so workout was more difficult. The 75s I broke out into groups of 4. Round 1 I did IM. Round 2 I did Back. Round 3 I did IM and Round 4 I did Free. It was good having Kurt next to me to keep me going. Just the slightest backing off would have opened the door for him to pass me. It helps a lot working sprint IM with Kurt because we are basically dead even. I get a slight lead in fly and he catches right back up in back, sometimes getting slightly ahead of me. Then our breast is about equal and our frees are close too. If anything I get only 1 or 2 seconds on him. But that is with working really hard. I also did the 12 X 25s sprint strong, doing 3 of each stroke.

Back to the Basics - Saturday May 5th

2007-05-05T13:33:00.000-07:00

SCM
500 w/u
8 X 50s extended warm up
5 X 200s moderate on 3:00
100 EZ kick
8 X 50s sprint
500 pull
8 X 25 sprint
200 cool down
Total - 3,300 meters

Good workout to get back into. I used the extended warm up to get going. The 200s felt good. I took the first 2 easy and came in around 2:37/2:38 (2:20SCY). The next two I went 2:34s (2:18) and the final one I went 2:31 (2:15). Those times aren't anything special, but I never really pushed them too hard so I think that is good. I am pretty tired so I think my times will come down well in Paris. The 50s and 25 sprints were fun and felt good. I wasn't ready for fly yet with my stitches.

Temporarily out of commission

2007-05-04T13:27:00.000-07:00

Yes its been awhile since my last blog. It started off that I just didn't have the time to blog, then got even busier,then last week I injured my right pinky. As I was pushing down the trash, a tin can came up and sliced open my finger. I had to get a few stitches which really pissed me off since IGLA is coming up fast. This happened on Sunday 4/27. I took Monday and Tuesday off, but decided I would wrap up my hand tight and do some kicking on Wednesday. By Thursday I was good to swim, as long as I work a rubber glove. This helped me not lose the feel of the water too much.

Also, it was my birthday on May 2nd, so yea! I got a super cool digital camera from Drew that we will be using in Europe. A few friends joined us for dinner at PF Changs. Good times, even though my day was real crappy at work. But I have moved on, so you all will to!

Pull Master!! Saturday 4/14/07

2007-04-17T08:34:00.000-07:00

I am a fast puller. Plain and simple.

SCM

500 w/u
20 X 50s - 5 rounds of 4 on :55, :50, :45, :50, :55
9 X 100s pull (descend 1-3, 4-6, 7-9) on 1:30
8 X 75s kick - S-M-F
16 X 25s sprint on :45
200 cool down
Total - 3600 meters

The first set of 50s got me going. I misunderstood the set though and on round 4, I did them on :40 instead of going back up to :50. I preferred that as it got me going. The 9 X 100s pull were great. My 3 fast ones were right around 1:03s/1:04s (:56/:57).

PINK FLAMINGO FRIDAY 4/13/07

2007-04-17T08:27:00.000-07:00

Tonight we began our PF practice for IGLA Paris. Pink Flamingo is a fun, comedic event that goes along with all the other water sports at IGLAs. The teams dance and swim to music and try to be the best. In the past, the winners have been the ones who have really made the audience laugh. For the past two years, we, the Long Beach Grunions, have finished in second place, each time behind Team New York. My first time doing it was last year, and it was fun but nerve racking. I'm hoping this year will be better.

As we were learning the initial dance steps, my blood pressure began to rise. The two people in front of me along with the choreographer were picking it up immediately, where as I was so so so soooooooooooo lost. After ten minutes I wanted to quit. I know I can figure the things out, but it was just frustrating seeing these people already know it. Little did I know that a lot of people to the left were having problems too, but it didn't help me!! By the end of the night though, I think I had caught up to most everyone, so I was pleased.

All I can say is that it will be fun but tough to learn!! LOL

Body Position 4/12/07

2007-04-13T17:37:00.000-07:00

Didn't make it to spinning tonight. Works been a little on the crazy side and there was a possibility of a video conference with Japan so I just didn't expect to go. The meeting never happened, but it was too late to get to spinning.

I was though, able to get to swim practice. Here was the workout:

LCM -
600 w/u
6 X 100s (25 free/25 stroke/50 free) 1:50
75 easy to the middle of the pool
10 mins of body positioning (just the right amount, nothing too long)
4 X 100s stressing position, with a drill in between each one
25 easy
Main Set
5 X 300s on 5:00 as followed:
200 strong on 3:00
50 hard from the blocks
50 easy.... be ready on 5:00 from the beginning to go again
50 easy
2 X 200s hypoxic breathing 3-5-7-9 by 50.
Total - 3600 meters

To be honest, I wasn't sure in the beginning how long the drills were going to be. But since I have been wiped out, I didn't care as much. AS MUCH. I'm not saying I wouldn't have been annoyed had it gone on for 30 mins, but it went on just long enough. The main set worked out well. My first 4 200s were right around 2:40s(2:18s) and my 50s hard were 35s (30s). My final 200 was 2:36(2:14) which was a little better. There wasn't much rest, so quality times weren't expected. It took a lot of energy to get out of the water each time, and dive in, with it being all windy and cold. But it made the set good. At this point in my training, I'm not sure how those times really stand. I don't feel like I am punching out an exceptional times so I better step it up as IGLA Paris is less that 40 days away.

HOT CHILD IN THE CITY pool - Wednesday 4/11/07

2007-04-11T11:34:00.000-07:00

Boy is that water warm at Silverado. It has always been warm, around 83 or so, but today it just felt a lot warmer. I am thinking 86 degrees. Now that is just too warm to work hard in. Especially at 5:30am. The ideal temperature for competition is around 78 or 79 degrees, and for me personally, I can enjoy an 81 degree pool for working out. But anything over 84 just ends up being difficult. Its sometimes hard enough just to get to the pool and work hard so early in the morning, but adding on the warmth of the pool just complicates things ever more. My body is so off in the morning for the first 30 minutes of swimming. I can't do anything too wavy or I get dizzy and want to vomit. Its very similiar to the feeling I get when I swim the ocean (more in a competition open water swim vs. just free swimming). Bottom line, I get sea sick in the pool. I'm not sure if its the lack of lane lines (we should be getting some in June I have been told) or the warm water, or me just being a delicate little flower in the A.M., or the combination of all three, but its there. And today I felt it.

Here was the workout:

500 w/u
10 X 50s (odds free, evens IM order by 50) on :50
4 X 400s pull (odd free, evens IM)
200 cool down
Total - 2,800 meters

Before the 4 X 400s pull, the coach actual said the next set was 3 X 300 IMs. It was then I knew I just wasn't ready to do IM. I was feeling off and dizzy and with the warm water, I just didn't have that extra "oomph" to get going. So instead I grabbed my pull gear and decided to just zone out for the next 30 minutes on a pull set that would take my mind to LA-LA Land. I began the pull by thinking I would go 2 or 3 800 frees. When I saw my splits at the 100/200, I realized nothing magical was going to happen in the pool. The 86 degree water wouldn't allow it. So I refocused my energy onto something else. 800s would be too long without stopping. How about 4 X 400s, and I will make #2 and #4 IM with pulling. I felt that since I would be pulling that the strokes would be more relaxed and slow and therefore a change in the turbulance of the water.

The workout was ok. I was glad to be back in the water, since I had to sub for the normal Monday morning coach and therefore couldn't swim.

TIME TO REFOCUS 4/2/07 - 4/8/07

2007-04-05T21:19:00.000-07:00

After Sunday's great swims, I decided to take two days off to recover and refocus for IGLA in Paris. IGLA stands for International Gay and Lesbian Aquatics. Each year some country/state hosts the meet. This will be my 4th time attending it, as I went to Ft Lauderdale in 2004, Atlanta in 2005, Chicago (also Gay Games) in 2006 and now Paris, France in 2007. We leave for Europe on Sunday, May 20th and the competition is Thurs through Sunday of that week. I am almost certain what I am going to swim, but will decide most likely within the next week and register.

WEDNESDAY - SCM

Today was my first day back. Its amazing how just taking two days off can really be felt. Here was the workout:

500 w/u
200 KRLS
4 x 400s
as following:
1) 2 X 200s, first one 200 IM, second one 200 free
2) 4 X 100s, all free
3) 2 X 200s, all free
4) 4 X 100s, last one 100 IM
10 X 50s kick
100 cool down
Total - 2,900 meters

I really don't remember much time wise but it was ok for getting back into it.

THURSDAY - SPIN THEN LCM

Luckily I was able to get out of work in a timely manner, and make it to spin class at 5:30. Spinning always make me feel good, but sometimes I wonder why some do it. These two girls in front of Kurt and I were more just biking, not spinning. There's a difference. They never once changed their gears to get more tension and make it harder and hardly ever followed instructions. You might as well just go out of the room and bike on your own. But oh well, not my problem. There was also this one guy who I guess seems to have a crush on me. Kurt told me about him before and I thought it was just cute. So he walks over today and introduces himself to me and all I can think is "Who the hell wears colored contacts anymore?" The guy didn't wear them before and now he is. They look freaky. I mean come on. Who would believe they are real. Maybe that isn't the effect he is going for, but colored contacts look too fake to me. Kurt thought he looked like the devil. The weirdest angle is a side view.

Spinning was great and as always sweat came pouring out of me. I think I at least burned enough calories for one slice of pizza I had last night. Mmmmmmmmmm pizza. My weakness. I think I have pizza almost once a week, or at least 3 times a month. Therefore spinning and cardio are needed for me. After talking to Kurt after workout tonight, I am going to start working my core for the next month or so before I begin tapering down for IGLA. From what I have read and heard, working your core is very important and something I don't really focus on. Kurt is my hero for his discipline with all this, so I can only hope I am 1/2 as dedicated to these things as he is.

Here was my swimming workout LCM:

500 w/u
4 X 200s KRLS (1 of each stroke)
Main Set:
20 X 100s (alternating IM and Free) all on 2:00
(odds IM ascend.....start as fast as you can go, and get slightly slower until the end)
(evens free descend.....start slow and then get faster until the end)
100 cool down
Total - 3,400 meters

When the main set started, "Pussy Brian" wanted to overpower my brain. He started telling "Kick Ass Brian" that its ok to back off and get out early since I am just getting back into it. After #2 or #3 he thought he was going to win the debate, but then "KAB" stepped it up and realized this set could be good. My IMs started at 1:17 (1:07 SCY) and added 1 to 2 seconds for the odd 100s (all IM). Ken was right with me on the first one, and I thought the 1:17 wasn't too fast, but after converting it, I'm happy with it. The second 100 IM I decided even though I was backing off in effort as instructed, that I would add some legs to my ending freestyle for the first 3 or 4 of them. This helped me in distancing myself just a little bit from Ken. For the freestyle 100s, Ken and I were pretty much side by side for all but the last one. We started around 1:30s (1:17 SCY) and basically dropped about 2 to 3 seconds for each 100. At the halfway point we were at 1:22(1:10 SCY) and then I decided our times for the last 5 should be 1:21, 1:19, 1:17, 1:14 and 1:11. Ken was right next to me on the the #6 through #9 as we went 1:20(1:09), 1:18 (1:07), 1:15(1:04+) and 1:13(1:03). My forearms were hurting from either typing at work or swimming, but I wanted to put in a good last 100. I took the first 100 out fast with no legs and brought it back home with a strong kick to go 1:09 (0:59).

This was a great workout and I am glad "KAB" overpowered "PB" and stayed in the workout.

I want to give a shout out though to Kurt who was the star of the practice. He stepped it up on the freestyles and descended all the way down to 1:12. I was really impressed with him and I hope keeps it up. Way to go Kurt. He has told me he wants to start blogging, so maybe this will be motivation to get him going!

FRIDAY - LCM

Damn kids. Damn damn damn. One of them pooped in the pool. Pool was closed. They tried to be nice as they were pumping in chlorine stating that we could swim on one side of the pool. Um no thanks.

SATURDAY - SCM

600 w/u
5 X 300s (last 2 pull) on 4:00
100 EZ
2 X 400 IM
4 X 100s kick
4 X 200s (descend) on 3:00
100 cool down
Total - 4,300 meters

Good workout. Long and hard. The 300s were tough right off the bat. I was averaging about 1:17s(1:09s) per 100 in the beginning and it felt ok. I think I was down to 1:15s(1:07) on #3. The last two I pulled which made it easier. The last one I busted out a 3:38 which was good since I didn't push it too hard.

The 400 IMs were fun. Wavy but fun. #1 I swam a 5:45(5:09) and #2 I think I swam 5:37(5:01). I think those times are ok. I didn't push any of the strokes too much and definitely didn't do much going home on free.

The 200s I ended up descending. 2:40(2:23), 2:37(2:20), 2:33(2:17), 2:30(2:14). I think those were my times. I'm not sure. I was tired though.

SUNDAY SCM

Easter Sunday. Double workout for me. Swim and then directly to spinning.

500 w/u
16 X 75s on 1:05
500 social kick
8 X 50s under/over
3 X 200s (breathing 3/5/7/5)
100 cool down
Total - 3300 meters

I thought the workout was 3500 or 3600 but oh well. No worries. The 75s were tough and I had trouble going. I ranged about :57s to 1:00s on each of them but since the clocks were slightly off on each end, it was truly hard to gage what my times were.

SUNDAY 4/1/07 - DAY OF THE SHOWDOWN

2007-04-02T08:10:00.000-07:00

The Showdown has come. Everything we worked for these past months. I was feeling good in the water, but deep down was a little bit nervous and really thought Marc had one up on me. His workouts have been incredible, and I knew his freestyle was ahead of mine. 200 IM. A race where its 50 yards of each stroke. Butterfly, Backstroke, Breaststroke and Freestyle. A mini-decathlon if you may.

We both had our visions on how it would fold out. Both very similiar except for the final 50/75 yards. Brian out first at the 50, maybe by a 1/2 second. Brian extends to a 1 to 1.5 seconds on back. Then Marc powers home on the breast. But this is where both Marc and I differ in our vision of the race. For me, I hold him off by a second going into the freestyle, and then barely hang on in the end. For Marc, he catches me in the breast and never looks back. Marc's goal is 2:07, maybe 2:06, but he'd be happy with 2:08. Brian's goal, satisfied if under 2:10, happy under 2:08, anything else on cloud 9.

Drew and I get there early to the meet as he is doing the 500 free. I find out earlier, that not only is Marc, his awesome wife Elaine and their adorable children coming to cheer him on, but also her suedo-family - of mom, dad, sister and sister's boyfriend. Marc has his own cheering section. This group is so pumped up, they arrive with pom-poms AND all wearing white t-shirts with pictures of Marc on them, saying "Go Marc", or "Go Daddy". This applies more pressure to both myself AND Marc.

Event #1 - Marc's 200 free

This will show me where Marc is. I didn't enter the 200 free, but was stoked to see what Marc would bust out. He's got me on free right now, and knowing he wasn't going to go all out, I was thinking he'd bust out a 1:57. Sure enough, 1:57. He hurt his neck diving off the blocks and said that after a while he just backed off. I think he was beginning to feel the pressure.

Event #2 - THE REMATCH - 200 IM

We warmed up and I was feeling good. Marc was shaved down, and I had my fastskin swim suit on. My fly was feeling good. His breast looked strong. I was placed in lane 3, Marc in lane 6. In between us were two really fast guys. That was good actually, because with them out in the lead we were visible to each other.

As the starter called us to the blocks our mini crowd was going wild. Long Beach Grunions all crowded behind my lane cheering me on. To my left, the Giulianotti Clan, with their matching t-shirts getting Marc pumped up. "This is it", I though, as butterflies finally flew through my body in excitement.

"Swimmers take your mark..... BEEP". As always, I got off the blocks fast and was even with my friend Brian who was in lane 4. My butterfly was feeling great, and oddly I was somewhat close to him at the 25. I pushed off and was still going strong, but suddenly got the fear that I was taking this race out too hard. I touched at the 50 mark at 26.77. YIKES!! I think Marc was out in 28 low. That meant I was farther ahead of him that we both had planned. Had I known that I would have freaked even more. As I pushed off for backstroke though, deep down I knew I had applied just a tad too much. Instead of my first few strokes of backstroke being focused on technique and kicking, all I could think about was that I went out too fast. 4 seconds later though, I had moved on. This is where I need to distance myself from Marc. The first 100 yards are MY 100 yards. I own this distance between the two of us, and I needed to make sure he knew that. I came charging in at the 100 mark, turning at 59.0. That placed my 50 back split at 32.3 Oddly enough, I was only maybe 2 seconds behind Brian in lane 4, which confused me. I was either going REALLY fast, or he wasn't going too fast. I knew he was fast though, so this was a good sign. I succeeded in further distancing myself from Marc. He came in around 1:01 something, which meant I had over 2.5 seconds on him. Now the question was, "WAS THAT ENOUGH". The next 100 has belonged to Marc in the past. But little did he and myself know, that my breaststroke was on today. I powered through the water the best I knew how on breast (I'm not that good at it). I came in at the 150 at 1:35.76. That made my breast split 36.76, which was really strong. What made it even more strong was that Marc split right about the same, so my lead stayed the same. I pushed off and looked to my left and saw I had a big lead. But then the pain really started to hurt. My free felt horrible. I started getting nervous. He's going to catch me. I just know it. That lasted for 10 yards until I told myselt to shut up and dig deep. I flipped at the 175 and obviously glanced over at him to see I was extending my lead even more. This created more motivation and I dug down and swam my heart out until BAM... I hit the touchpad. 2:06.69. My jaw dropped. I cam home in 30.93. A nice finish. I was so tired, I wanted to pass out. Marc came in around 2:10, and I knew he'd be fine with that race. It wasn't what he wanted to do, but I think he knew that doing a 2:10 was acceptable. For me though, I swam out of my skin. I used to go those times in high school duel meets, so that was a fun analogy. YES... I WON. I AM THE KING. THE 200 IM KING. SAY IT MARC. SAY IT BECAUSE YOU HAVE TO.

To read his version (I assume he will blog it), go here to see what he has to say. Marc

Thanks to that first event, the rest of my meet pretty much was fantastic.

100 fly - My butterfly was on in the 200 IM, so I was excited for the 100 fly. I was still pretty tired from the 200 IM, but was pumped. I was out in 27.29 (slower than the IM), but I came back in 30.04, for a 57.33. That was a 2 second drop from 2 months ago, and a fantastic time.

100 breast - Another event Marc and I are swimming together. But this was his event. He's the breaststroker. I knew he'd beat me, but not sure by how much. Plus I figured he still might be a little mentally broken down after the 200 IM beating by me :-), that I could ride that wave and see what I could do. We pretty much swam head to head on that event too. We turned even at the 25, I turned just ahead at the 50. Then I started thinking to myself that I should let him win this event since its his birthday and he's the breaststroker. I think I started to back off on that 75. He turned ahead of me, but then I thought, "why do that!!". So I began to pick up the pace and rush how as fast as I can. Marc finished in a strong 1:07.14, and I finished in 1:07.60. For him, I'm not sure how he felt. For me, that was a GREAT time. 3 seconds faster than what I did 2 or 3 years ago. I broke the team record too. How funny is that.

100 IM - Since I was doing some great times for me, I figured I'd go out with a bang on this one. I knew I had 58 in me, and actually thought maybe a 57 high was doable. I was in lane 3, Marc was in lane 5. I took the 25 fly out hard, and felt great. I was right behind the top seed. The back felt great and I still wasn't too far off Mr. Speedy in lane 4. The breaststroke I was feeling the fatigue of the meet, but still felt strong enough to finish. I was over to the left side of the lane hoping for a little draft, which ended up being the downfall of my race. As I turned at the 75 to come home for free, both my feet completely slipped on the wall, LITERALLY stopping me dead in my tracks. I am without a doubt confident I lost 1 maybe even 2 seconds. I had to start from scratch on free. Put it this way. 1) - think of pushing off the wall and sprinting home or 2) - think of being right in front of the wall but instead having your legs to your side and having to gain momentum without the use of the wall. I was pissed!! I rushed home as fast as I could, and finished in 59.99. Damn! That is a great time. So now in the back of my mind all I can think of is that my time would have been a low :58. Oh well. It was still a great meet.

Nice job Marc and thanks for the challenge. Without you, none of my swims would have been as fast as they were today. I have the crown until next year.

STILL ON CLOUD 9 - SHOWDOWN IS HERE 3/26/07 - 4/1/07

2007-03-27T12:28:00.000-07:00

I am still beaming about last Saturday. Maybe its just the type of person I am, but seeing people that were a part of my life for so long really is special. High school was fun and you sort of get to know people, but when you also spend up to 6 hours more a day with your swim family, do this starting at age 10 or 12, plus travel to meets around the country/world together, seeing old swim friends is special.

This coming Sunday is the showdown. I am not sure how my performance will be as I am feeling tired and not really ready. The goal is under 2:10. If I go 2:08 or better, I will be incredibly happy. Even if I lose, 2:08 is winning to me. But don't get me wrong, I'm going to win Marc. :-)

MONDAY SCM

600 w/u easy breathing
4 X 50s breast drills
4 X 50s breast kicking
Main Set:
16 X 75s free on 1:10 - fast / easy / fast
3 x 100s - 25 fly / 50 back / 25 breast 1:40
200 cool down
Total - 2700 meters

The workout started rocky as always. Like I have been saying, mornings take awhile for me to get going. The 75s were decent, going fast/easy/fast. I worked on being strong off the walls. I was going about 1:00s, which is about 1:20s pace for SCM. Considering the easy 25 in the middle, I was happy. The 100s IM style were good too. I believe I went right around 1:19s on them. Now I can't remember, but I was satisfied with the workout.

WEDNEDSAY - SCM

I am starting my mini taper for my rematch with Marc. Aside from that, I find it annoying when people are rude in the mornings at workout. One guy hardly said anything as he walk in. I asked him 3 times if his partner was coming in and he purposely ignored me. I know he heard me because he was 3 feet away. Finally when he was forced to answer, his response was "I don't know.. why don't you ask him!!". I mean come on here. There is no need in life to go through being rude to people like that. It just puts a nasty taste on the way one's day is to start.

Anyway, I am over it now, so let's get back to ME!

500 w/u

25 fly
50 back
100 breast
150 free
100 breast
50 back
25 fly

Main Set:
4 X 200s on 3:10

250 cool down

Total - 2050 meters

The IM set was decent. My 100 breasts were around 1:25/1:30 which is 1:16/1:20SCY, and being that it wasn't even close to being all out, I was happy. The RI was 15 secs. The 4 X 200s I decided to descend 1 to 4. #1 was 2:40(2:23), #2 was 2:38(2:21), #3 was 2:33(2:17) and #4 was 2:24(2:09). I was pleased with that last 200. I swam it 75/50/50/25 and when doing it that way, most of the time it works. Good workout. Not sure where I am though.

THURSDAY NIGHT LCM

Tonight goal was to swim around 2K with some good sprinting involved.

500 w/u
2 X 200 KRLS

4 X 4 X 50s (kick / drill / easy / all out) - 1 of each stroke on 1:00

300 cool down
total - 2,000 meters

The 50s sprint felt really good. My fly was 31 high (27 mid), back was 34 high (30 low), breast was 39 high (34 low) and free was 30 mid (26 low). Exactly where I wanted to be. With those times, I am confident I will be at least going 2:08 on Sunday for the 200 IM.

FRIDAY and SATURDAY - EASY SWIMMING

HIGH SCHOOL ALUMNI (3/19/07 - 3/25/07)

2007-03-19T07:39:00.000-07:00

This Saturday my high school is having an alumni swim meet. They had one last year, and I heard it was fun. The coach doesn't seem to be promoting it too much, nor is he very responsive to e-mails. But oh well. My old friend Adina will be at the meet, and I have convinced her to get in the water and start swimming again for the meet. I think its an added bonus, since we are all getting older and need any motivation to continue with exercise. I don't want to be one of those eldery people that are not active, so to continue with some sort of exercise is great. I'm excited to see her again. Also, I found a girl who was one of my big sisters from swimming, Heather Merten (now Cowden). She currently lives in Wyoming or somewhere in that area, is married with a boy approaching 10 years old a new baby girl. Ironically she was heading out to San Diego to visit an old friend this week and leaving two days before the meet. Now she has decided to prolong her visit to see me, Adina, anyone else and swim in the meet. Therefore even if no one else shows up from our time, seeing these two girls will make it worth it. Good thing I have been swimming so I won't look too bad.

MONDAY SCM 60 mins

Boy it was hard to get going. Our workout started with a 300 swim and 200 breast kick. We were all laughing that our bodies were not coordinated enough at 5:30am to do breast kick.

300 swim
200 breast kick
6 X 50s breast 1:00

Main Set Pulling:
8 X 100s on 1:30
3 X 200s on 2:50
400 faster than 5:30

6 X 50s breast 1:10
200 cool down
Total - 3,100 meters

As I said, my body wasn't ready for breaststroke. The main set of pulling helped me get going. The 100s I couldn't really get going and only ranged from 1:12s to 1:14s (1:04-1:07 yards). The 200s I started finally going good and went 2:22,2:23,2:24 (2:07-2:09 SCY). The 400 was probably my best (at least for the first 200). I went out around 2:22 and finished at 4:48. I almost lost my pull buoy, so I think along with fatigue was the reason for my slowing down. Oddly enough, I didn't feel like I was slowing down and thought I was going to come in on 4:45. I think it was my third 100 that was off.

The workout was just what I needed to get me going. Now I should get back to work and eat my Kashi Go Lean cereal!!

WEDNESDAY SCM

Morning workouts are tough! First off there of course is the problem of having to get up at 4:55am. That alone is a task. Since I normally don't wake up until 6:10, its a change. I do try and go to bed at least 30 mins earlier than normal and most of the time, am successful. Then of course its telling my body its time to work hard in the water. I'm beginning to see that I need about 20-25 minutes AT LEAST before that can really happen. Now this doesn't mean I am not working hard and doing the sets, but I really get going 30 minutes into it. Here was todays:

4 X 125s - 100 swim / 25 kick - warm up
8 X 50s - First 25 fly, 2nd 25 back, breast or free in that order (1:00)
Main Set (1 min rest after each set of 3):
3 X 100s on 1:40 (1:30SCY) - did 1:28s (1:19 SCY)
3 X 100s on 1:35 (1:25SCY) - did 1:25s (1:16 SCY)
3 X 100s on 1:30 (1:20SCY) - did 1:17-1:19s (1:10 SCY)
3 X 100s on 1:25 (1:16SCY) - did 1:18s (1:09 SCY)
3 X 100s on 1:20 (1:11SCY) - did 1:13 - 1:15s (1:06 SCY)
3 X 100s on 1:15 (1:07SCY) - did 1:08, 1:11, 1:14 (1:00, 1:03, 1:06 SCY)
1:00 minute of pushing water with kickboard for Drew's birthday
100 cool down
Total - 2,800 meters

As I stated above, it was hard to get going. The 8 X 50s were rough and to top it off, the pool was wavy with everyone doing fly. For the main set, I chose to take the first 6 to 9 somewhat smooth and just loosen up more, so that by the time the faster ones came along I'd be ready. The ones on 1:20 I started feeling good. I debated about doing the final 3 on 1:15. The set was to see how far you could go, and no one else was going to be able to make the 1:15s. In the end, obviously did it and was happy about it. The 1:08 was really easy as was the 1:11. The 1:14 started to hurt and I knew I just wanted to make sure I came in under 1:15. Had I had more time, I might have been motivated enough to try 1:10. I think had I done it, I probably would have been 1:09/1:10 on every one of them, LOL.

As you can see, I like to convert my times from LCM or SCM into SCY. SCY stands for "short course yards", which is a 25 yard pool. That is the pool length you see most of the times at high schools and what they compete in. I do this for two reasons. One, its to compare with Marc as we are having fun going head to head training. And two, it helps me see where my training is at all times, no matter what pool I am in. I chose SCY as the main distance and convert everything to that.

Finally - A shout out to my awesome boyfriend, Drew, who turns 33 today! Happy Birthday, I love you! We did the "gauntlet" today for his birthday. The "gauntlet" is a fun thing we do as a team for someone's bday. What you do is have everyone grab a kickboard. Then you stand on each side of a lane and make the lane as wavy as possible. Then the birthday swimmer has to swim a 50 fly or further depending on the swimmer. Its fun for everyone and the birthday swimmer literally ends up swimming fly standing still, just going up and down. It makes for a workout for everyone!!

THURSDAY -LCM

Spinning was for an hour. Good times. Sweat a lot. A lot of hills. Good times, good times!

Tonight was breaststroke drill night, so not much swimming got done. Since its now Monday of next week, I am going off memory:

500 w/u
6 x 100s (breast drill down / free back)
Around 8 X 50s doing different drills
Then we worked on more drills and push offs
6 X 100s of something.. then I got out

SATURDAY - SCY

So today was so much fun. Mount Carmel High School was the location. I graduated in 1991 and was looking forward to seeing some old friends. The previous night I had met up with old high school friends Adina Uribe '92, Heather Merten Cowden '89 and Natalie Trost '88. I can't remember Natalie's married name now. We all watched the high school duel meet again RB High and cheered them on, followed by reminiscing about old times back in the day. The next morning, we were all at our old high school ready for the duel meet between odd graduating years and even graduating years. Other old alumni from our time showed up including Damon Blackman '86, Brent Blackman '88, Tim Muprhy '88, and Mark Walters '88. Even our old club coach Neils Jorgensen showed up. It was really fantastic to see everyone and took us back to the old days. The guys from 1988 were seniors when I was a freshman so we recapped those days. Plus we all grew up together on club team so for us, it was more special than a regular high school reunion. We travelled the country and even to Europe together and were a big family. I had run into Tim last year but the others it had been 15 - 20 years. Brent looked the same and as nice as always. He swam great in the 200 free (1:58) and kicked the youngins butts. I did the same in the 100 IM and surprised myself going 1:00.87. I also went 28 a few times in the relay and individually in the 50 back.

I'm still on cloud 9 thinking about the weekend. I will look forward to it again next year, in hopes we can round up more from our time. A few guys didn't show up that I had hoped for, and others we need to find. Heather and Natalie, who live in Idaho and soon to be Alaska, respectfully, by the end of the day had changed their minds from this is fun....to I'm Totally Coming Next Year, and in return made it even more memorable. I hope maybe we can work in a dinner the night of the swimming as well so that we can all do more catching up. I want to thank Dan Peck (head coach of the HS) for organizing this.

SUNDAY - SCM

Well yesterday was fun, but I fell down and possibly broke my toe. Not good. Its all purple. On top of that, I am hosting the board meeting today and therefore can only swim for 45 minutes.

I really don't recall much of the workout (I only swam for 35/40 mins), aside from doing 6 X 100s of 25 fly / 50 back / 25 breast. I averaged around 1:19s I think.

Body Image Issues 3/12/07 - 3/18/07

2007-03-13T20:27:00.000-07:00

So yes, I have body image issues. Growing up swimming twice a day for as long as I can remember, I always had the best body. A little bit of a 6 pack, could eat anything and loved to exercise. Then college came along and my motivation disappeared. Now I am in my 30s and trying as hard as I can to get back to a body I can be proud of and that I have worked hard with. I exercise far more than most of America, but my eating habits don't allow for me to see any results. So here I am again, back on Weight Watchers and strongly motivated to see what I can do. My buddy Kurt is going to be right there with me, as we help motivate each other for the next two months to watch our diets, exercise enough and achieve our body image goals before we leave for Europe at the middle/end of May. I started my weight at 192 and would like to be 178 or better come June 1st.

MONDAY SCM

Missed morning workout. The time change messed me up as I stayed up too late and decided I would swim after workout. But then I had to work late and then coach swimming so I missed swimming completely. But aside from that, I was successful in my first day of WW, so gold star for Brian!!

TUESDAY

I had planned on swimming after work today, but at the last minute decided to take Drew up on his offer to run a few miles with our dogs. It was good to get running again, but I'm tight in the muscles behind the knee. I'm not sure what those are called, but I need to stretch them more.

The diet is still going good and I was good with dinner tonight. Without a doubt I am swimming tomorrow morning.

WEDNESDAY SCM MORNING

So yea, I made it back to workout. My body just isn't ready to work hard in the morning until at least 30 mins into the workout:

4 X 75s (back / breast / free)
4 X 150s (100 swim / 50 kick)

Main Set
3 X 3 X 100s (descend 1-3, 4-6,7-9) on 1:45

50 float
100 sculling
8 X 50s kick 1:10
3 X 50s spring
3 X 25s sprint
125 cool down
Total = 2,700 meters

So for an hour, 2,700 meters is the lowest distance I would want to swim, but I made the most of it. In the beginning I was feeling like crap (due to it being 5:40am) but I kept on truckin. The main set I started going well. On the descends, they were 1:20, 1:14, 1:08. For yards, the conversion table states that is 1:11.68, 1:06.30, 1:00.93. I am not really sure how accurate this is, because I find them off compared to what Elite Athletes do. For example, on this conversion table, going 1:00.93 SCY converts to 1:10.68 in LCM. Now I would love for that to be true when I swim meters, but let's compare Jenny Thompson or Natalie Coughlin's times. In yards they go anywhere in the :47s. In 50 meters, they are :53 or :54 tops. So that is a 7 second difference. So then why does this table say 10 seconds?
Here is a link to that website:
SWIM TIMES CONVERSION,

OK so an update. I tried to do a :47 and it converted to a :53. So its percentages. Ok that's good. I'll take it.

Thursday - LCM

The original plan was to swim in the morning. Then as the night when on, I decided I would instead swim right after work (instead of going to the Grunion workout later on). Then I would clean the house for a houseguest coming this weekend. But work ran late and then as I was driving home I decided to not swim after work as it was already after 5pm. When I got home and started cleaning, I realized I could finish right around 630, which meant I could make it to swim practice and I left it was important, so I went.

Backstroke night:
500 w/u
3 X 200s (KRLS - #1 back , #2 free, #3 back)
2 X 4 X 50s (descend 1 -3 back, then #4 fun back)
10 X 100s (50 drill / 50 swim of back) on 2:00
Then it was 20 mins of working on turns and streamlines

Good workout. I probably would have liked to have gone further, but it was fine. I got both 50 backs down to a :36, which convets to :30 in yards. The 10 X 100s were decent.

FRIDAY LCM

Tonight I had mixed feelings. Our friend Brad was in town so we decided to all go swim. Then as we got to the pool, the weather looked bad and was cold. Boy our motivation changed but we got in the water anyway. We decided though to only swim an hour as we were meeting a friend for dinner. Here was the workout.

500 w/u
Main Set:

400 IM - 6:10
200 free
400 back - 6:20
200 free
400 IM - 5:59
200 free
400 back - 6:14
200 free
Total - 2900 meters

It was a good workout once I got going. The first 400 IM really hurt and I had a hard time breathing. The 400 back was decent as I started to get my back going. Then I finally got going on the last 400 IM. Its an effort to do an entire 100 fly in a 400 IM on a long course pool. But I made sure to never break stroke as my fly appears to be getting stronger. I was happy with the 5:59 (5:10 SCY). Since it was more a solid effort without really pushing the strokes, I was pleased. The 400 back at the end was good too. I ended up negative splitting it. I was out in 3:11, back in 3:03.

SATURDAY SCM

500 w/u
20 X 25s (25 back / 25 free)
5 X 200s (1-3 swim, 4-5 pull) on 3:00
100 easy kick
5 X 50s free solid swims 1:00
5 X 50s back solid swims 1:00
200 kick
300 pull
5 X 100s on 2:30 ALL OUT SPRINT #1,3 and 5 are free, #2 and 4 are IM
100 cool down
Total 3,700 meters

The 5X200s felt strong. I went 2:34(2:18), 2:33(2:17), 2:29(2:13) and they all felt about 80-85%. The final 2 we did pull. I went 2:25(2:10) and 2:20(2:05). As always, my pulling is crazy fast.
The 100s all out were so so, as I was getting tired. On the three free I went 1:08 (1:00), 1:14(1:06..long story) and 1:05high(:58 high). With the pool being really wavy I was pleased with those times. My IMs were 1:17 and 1:16 about 1:08s.

End of week recap:

I weighed in Saturday after swim practice and I was 186. That was a 6 pound drop since Monday. Yes its huge, but I know its standard for the first week and after this, it will be like 2 pounds a week tops. I put together a fun night on Saturday for Drew's birthday and also St. Patrick's Day. I had about 30 of our good friends meet up at Mick and Mack's in Long Beach. Its a gay restaurant/bar. I got wasted. I mean WAAAAY-STED!! I don't want to drink for awhile. The night was totally fun though and everyone seemed to really enjoy themselves. Drew was surprised and I think it made his night. But of course with fun, comes consequences. I ate and drank so much that I am sure I gained some pounds back. But starting Monday morning I am back on track. Good thing I weighed in before the festivities!! Today is Sunday at 7:46pm and I am still hung over. I am going to bed soon because if I don't, I won't make it to morning workout. Good night.

Bump in the road 3/5/07 - 3/11/07

2007-03-13T20:10:00.000-07:00

So this week I was a mess. Just didn't feel good in the water and the motivation was sometimes not there.

MONDAY 3/5

3x200s on 3:15
6x50's kick on 0:10 rest
4x150's pull on 2:30

Main Set:

12 x 75's, twice through this order (on 1:40):

50fly/25back
25fly/50back
50back/25breast
25back/50breast
50breast/25free
25breast/50freex

During the 75s is when I got out. I'm not sure why, but I did.

WEDNESDAY 3/7

I felt better for most of the workout today

6 X 75s (2 swim 1 kick)
2 X 50 X 50s
3 X 3 X 100s
breast drills
8 X 50s kick

THURSDAY 3/8

Another crappy workout. The coach did too many drills and my motivation was lost. I did the fly drills but then was over it and left. Not a good week for Brian.

FRIDAY 3/9

We're remodeling the kitchen. We went to Lowe's because they offered us 10% off our cabinets to come in now which would help them meet their goal target. The meeting took too long so I missed swimming.

SATURDAY 3/10

I am going off memory so here goes:

500 w/u
8 X 50s drill down / swim back
10 X 100s swim
6 X 100 IMs (50 fly / 25 back / 25 breast)
Then some kick sets and other stuff

Good workout. It really hurt, especially the IMs, but I still worked them hard.

SUNDAY 3/11 SCM

Mom is in town for her birthday but I still swam.

500 w/u
600 something
Main Set:
3 X 100s free hard followed by a 50 sprint ( do this 4 times through).
50 easy
8 X 75s kick
50 easy
400 fly (4 strokes fly, rest free for each 25)
50 easy
12 X 25s sprint (every other one fly)
200 cool down

This week wasn't too good. After swimming on Sunday we did some things with my mother. Had a nice lunch. Then went to Best Buy to look at digital cameras. I found the one I want for when I go to Europe. I feel weird telling people, but when they ask what I want for my birthday, I am going to request for everyone to give me Best Buy Gift Certificates. I figure if I tell everyone that, I should be able to get the camera I want.

After Best Buy we went to Old Navy for clothes shopping. This is where it happened. As I was trying on clothes, I saw something I disliked. With my shirt off and me bending over, I saw my stomach do an ugly roll. I was horrified. I vowed to start my diet again right then and there. It was horrible!!! I am back on Weight Watchers and going to try my best to be as serious as possible. My short term goal is to be strong with it until I leave for Europe on May 20th. That is basically just over 2 months. Wish me luck!

Under the weather (2/26/07 - 3/4/07)

2007-02-26T10:24:00.000-08:00

I started feeling sick yesterday and thought about passing on swimming this morning and calling in sick to work. But instead I swam and here I am now at work. If I am not feeling any better tomorrow, I may call in sick.

MONDAY - SCM

16 X 25s warm up = 400 meters
7 X 150s (3 on 2:20, 2 on 2:15 and 2 on 2:10) = 1050 meters

50 sculling
50 exaggerated kick
50 breast (no more than 6 strokes per 25)
50 breast hard
Do 4 times = 800 meters

5 X 100s pull on 1:30

The workout was a little light in meters, but since I am not 100%, I took breaks when needed. The 150s were decent as I only applied 80%. I went 2:00 on all of them, which is averaging about 1:11s/100 in yards. The sculling and breast were drills and I tried to maintain good strokes. The 100s pull I started going better. I went 1:16s on the first two, but then got into my typical pulling grove and did 1:12s for the last 3 (1:04 yards).

WEDNESDAY - SCM

I'm feeling better, so I thought I would give swimming this morning a try.

6X75s (50 swim / 25 kick)

2 rounds of 5 X 50s ( I went 50 fly / 50 free / 50 back / 50 free / 50 breast) on :60

3 X 3 X 100s (Rounds 1 and 3 I did IM, Round 2 I did free) on 1:40

50 float

3 X 50s breast drill

8 X 50s kick on 1:05

200 cool down
Total - 2,650 meters

The workout was good, but I was off. Nothing spectactular, but since I am still a little sick, I was ok with everything. The 50s of stroke felt good. I went :34s on my fly, :39s on my back, :42s on my breast. They weren't all out, so being SCM, I was pleased. My 100 IMs were 1:20s - 1:22s, which is about 1:11s - 1:13s in yards. My 100 frees were 1:11s - 1:13s, which is about 1:03 - 1:05 yards. The kick set I didn't really start off well on the first two, then I felt I needed to make the intervals and proceeded to do so.

I'm still a little sick today and drained. I think I will work a 1/2 day and then go home and rest. Probably for the best.

THURSDAY - LCM

The water tonight was HOT HOT HOT. A scorching 86 degrees. This made it very difficult to work hard. Here was the workout:

500 w/u
500 pull
5 X 200s on 3:15
50 easy
10 X 50s kick on 1:15
5 X 100s hypoxic (breath 8 for entire 100)
200 cool down
Total - 3,250 meters

As I began the 200 pull, I felt I was going strong but after seeing my splits at the 100 and 200 realized that wasn't the case. I was going slow! So I picked it up and got down to my normal pacing of under 1:20s (normally I am 1:15s). It wasn't anything impressive but with the warm water, it was the best I was going to do. There was only Ken and myself in the pain lane tonight, so we worked off each other on the 5 X 200s swim. The first one we came in around 2:48 and I was burning up. I figured that would be the best we would do. One #2 I stayed with Ken as well, but he decided he wanted to work the last 50 and took off from me. He went around 2:45, and me 2:47. So he wants to play, huh? After talking, he told me he doesn't know how to pace himself and that is why he goes faster when I am next to him. So I figured if he was going to use me to pace, I would play his game of going stronger throughout the 200s. So on #3 we both went 2:44, then 2:41 then 2:37. Surprisingly, none of them felt anymore difficult than the previous and really not that difficult at all. The only difficulty was the warm water. The 2:37 wasn't too fast, but it converts to a decent 2:15 in yards. The kick set was more recovery and to get some fresh air. Then final set of 100s breathing were a good challenge. I did what Ken did and decided to breath every 8th stroke which was just enough.

Oh I forgot to mention that this Sunday I am doing the Cal Tech Pentathlon. It should be fun. Its a 50 of each stroke and a 100 IM. Of course for me, I'd rather do 100 of each stroke and the 200 IM, but this will be fun anyway.

FRIDAY - LCM

Yea the water was a little cooler. It was probably around 82 or 83, which is still warm, but not as bad ad Thursday. Here was the workout:

500 w/u
4 X 800s (400 , rest 15, 400 again on 12:30) - negative split
1 and 3 were pull
300 cool down
Total - 4,000 meters

It was a good set for the warm water. I need to get used to doing longer sets like that since those will be my events in Paris. On both pulls I went out in around 5:35 and came back on 5:20s for 400 pace. The last 800 swim surprisingly felt good. I started off breathing every third (which I never do) for the first 200. I tried to keep it as easy as I can with still more effort than all the previous ones. The third and fourth 100 I switched over to breathing every stroke. I came in at 5:37 which I felt was good (1:24s/100 which in yards is 1:12s high). Then on the 2nd half of the 800 I made sure I was going faster than the first. I started off breathing every stroke and then tried to go back to every other third. I came in going 5:30 which also felt strong (1:22s/100 which in yards is 1:11s low). So when I convert to yards, its not too impressive. Oh well it was a good time.

SATURDAY - SCY

500 w/u
6 X 50s - drill down / build back

Then it turned into a 50, 150 and 250 X 5. But it was way overcrowded so we only got through 2 of them, one free, one back. Then we did some 50s sprint and 100s sprint. My 50 free sprint was 27 mid, 50 fly sprint was 29.1, and my 50 back sprint was 29.1. My 100 IM was 1:04 and my 100 fly was 1:05 or 1:06. That's all I really remember.

SUNDAY - CAL TECH PENTATHLON

The meet went over pretty well. The results still aren't posted (slackers) but since its now 3/14, I will have to go off memory:

50 fly - Goal was faster than Vegas (26.67) and to be as close to 26.0 as I can. I went right around 26.3 or 26.2, so I was pleased. Its always difficult to sprint fly (or any stroke)

50 back - Goal was be as close to my best (28.23). I went faster (28.07) so I was pleased. I was especially pleased because 5 minutes earlier I had already done the 50 back but they screwed up the start and I chose to do it over.

50 breast - Goal was under 32. I went 31.6. I should really be closer to 30.9, but I will have to work on that.

50 free - Low 24s. Bad start, missed my turn. Nothing. Horrible. I went 25.0. Oh well.

100 IM - Since I went 1:00.8 a few weeks earlier, I figured I'd aim for that. Since there were so many events back to back, if I was close, then it was a good sign. I went 1:01.1, so I was pleased. I should really be under 1:00, so maybe I will swim it at the Mission Viejo meet or the Santa Clarita meet.

Just Keep Swimmin (2/19/07 - 2/25/07)

2007-02-19T08:29:00.000-08:00

MONDAY - SCM - 60 mins

Morning workout again. 5:30 am. I debated about swimming since I have the day off but chose to get it out of the way. Here was the workout:

w/u - 7 X 50s - 350 meters

Main Set:
11 lengths - breath every 5
10 - breath 4
9 - breath 5
8 - (200 IM - 2:50 - 2:32 yards)
7 - breath 5
6 - breath 4
5 - breath 5
4 - (100 IM - 1:19 - 1:10 yards)
3 - breath 5
2 - breath 4
1 - breath 5 - total - 1,650 meters)

Pull Set:
4 X 75s on 1:15
4 X 75s on 1:10
4 X 75s on 1:05
4 X 75s on 1:00 - total 1,200 meters

200 cool down
Total - 3,400 meters

I was tight this morning. I think its the effects of the meet and not really warming down afterwards. The IMs were more done just to keep me going on all the strokes. The pool was extra warm (85 degrees) so it was difficult to really work as hard as I wanted to. The pull set got better as I went on. Round 1 and 2 I was goin around :58s, which for 100s in yards is about 1:08s. Round 3 I dropped down to :53s which for 100s in yards is about 1:02s. The final set I picked it up and went :50s and :51s, which put me right around :59s high. So as the workout went on I got better, but now I am pooped and am going to go watch the movie, The Departed and take a nap. After that, I think I will do something productive around the house. Not sure what yet.

TUESDAY - NO SWIM / NO WORKOUT

After seeing some pictures from me at the swim meet, I realized I am a fat cow! Ugh. I need to watch my diet better, so today I am back on weight watchers. It will be hard, but the key is for me write down everything I am eating or else I will not be on top of it as I can be. I am currently 190, so I have a goal of being 182 one month from today, March 20th. Then by April 20th, I want to be 178 and then by May 20th (when I leave for Europe, I want to be 175 or better).

I saw my splits from the meet. My 100 free where I died, I went out in 25.97, back in 28.75. I should have been out int 25.9 and back in 27 at the slowest, but my first 25 was too fast. My 100 IM which immediately followed the 100 free was better. I was out in 28.15, back in 32.60 for a 1:00.79. When I went 59.54, I was actually out right about the same speed, but came home faster. I think the 100 free might have taken out a little of my coming home. My 100 fly I was also out in 28.19 and back in 31.40. I think I should have been back in the 30s and need to figure out what happened.

Wedneday - SCM morning workout

The coach showed up late so we got in a little late. I wasn't feeling too great this morning as my back and shins were hurting. I could tell he wasn't really prepared for workout and new we wouldn't get more than 2000 meters in. Oh well, swimming is swimming.

8 X 50s w/u
4 X 50s kick

Set # 1
200 IM - 2:43 (about a 2:26 yards)
2 X 100 IMs - 1:25s (1:16s)
75 (50 fly / 25 back) - 1:00
75 (50 back / 25 breast) - 1:00
75 (50 breast / 25 free) - 1:00

50 EZ

Then something here I can't remember

4 X 75s fly drills/kicks

Set #2
4 X 50s - 25 easy free, 25 sprint IM order (no free, repeat fly)

200 cool down
Total - just over 2000 meters

The pool was hot and wavy and I was tired and in pain. The 200 IM was ok but it took some out of me for the 100 IMs. Everything else was a mess and I just sort of was just there. I did my best to stay motivated.

THURSDAY -

Boo its raining. So hard to motivate one's self when you know one of the heaters is broken at the pool AND that its pooring rain. So instead of swimming, I decided to hit the gym and spin for an hour. The workout was great, especially at the end where I really started to pick it up. Nothing really to report aside from I sweat a lot and hopefully shed some lbs!!

FRIDAY - LCM

Since I missed swimming last night, I made certain that tonight I would go swim. As always, the biggest issue was getting in the water. The temperature of the pool has been increasing, but it still wasn't that warm. Also, with the winds really going crazy, I screamed like a little girl as I was entering the water!! As I swam the first 100, my body was warm in the water and cold on top of the water. That wasn't a good sign. My rotator cuff was sore and so was my back. I think the majority of it was just the cold. Here was the workout:

200 swim / 200 kick / 200 pull / 400 build to 80% = 1000 meters

2 X 400s (100 kick/100 drill / 100 pull / 100 swim = 800 meters

Main Set - Pull 4 X 800s on 11:00 (went 10:30s, which is about 11:36s 1000s, or averaging 1:09s or 1:10s yards).

100 cool down

Total: 5,100 meters

After the 1800 initial warm-up, the next sent was a lot of IM. It was a 1600 IM however you want. Straight through, 16 X 100 IMs, 8 X 200 IMs. I felt really burned out on IM, so I decided tonight I would just do some long, mindless freestyle pulling and get some meters in. I wanted to crack the 4000 meter mark tonight. Originally, my pull set was going to be 800, 600, 400, 200, 100. After the first 800, I decided to switch it to 3 X 800s. It was fun to do long distance again and I had a blast. As I was approaching the end of my third 800, I realized that it put me at 4200, and that if I did one more I could crack the 5000 meter mark and not run over in time in the pool. I started the 800s at 7:44, so it was easy to know when to leave. 7:55, 8:06, 8:17 and then finish around 8:28.

This workout is dedicated to my buddy Marc, who stated that he has one up on me since since he trains a lot further in distance. You like that Marc? It converts to about 5600 yards!! Booo YA!!

SATURDAY - 25 YARDS

After a great workout last night, I wanted to follow it up with a good morning workout. Since I chose not to do any stroke on Friday, I was more open for it today. Here was the workout:

Standard 500 w/u - 500 yards

Extened w/u - 10 X 25s (odd drill, evens build) - 250 yards

Main Set:

5 X 100s free on 1:20 descend

5 X 50s stroke on :50 descend

3 X 50s kick easy

5 X 200s (#4 and #5 pull) on 2:30- hold same pace

3 X 50s kick easy

5 X 50s stroke on :50 - hold same pace

5 X 100s free on 1:20 - hold same pace

= total for main set - 2800 yards

2nd Set:

10 X 25s sprint on 1:30 (did all fly)

200 cool down

Total : 4,000 yards

Good workout. Drew stepped it up today which made me work harder. Tha Main Set was great since the coach provided intervals that didn't have much rest. The first 5 X 100s were descend. I went 1:10, 1:08. 1:06, 1:04, 1:02 high. Nice job. The 50s were all back and solid. When the 200s came around, my primary goal was to be under 2:20s. Since we were only able to pull two of them, I saved those for the last 2. #1 I went 2:18. #2 I went 2:14. #3 I went 2:12. I was really happy with those since I wasn't pulling. The last two that I pulled were 2:13s. The final 5X100s, I ended up going 1:07s for the first three and 1:06s for the final two. Nice main set. The 2nd set I just went all out 25s fly. Each one ranged between a :12 or a :13. Its hard for me to sprint a 25 but I did my best.

SUNDAY - SCY

500 W/U

8 X 50s under/overs

Set #1:

20 X 50s - 4 on :50, 4 on :45, 4 on :40, 4 on :45 and 4 on :50

Set #2:

8 X 75s kick on 1:30

Set #3:

6 X 150s pull on 2:00

Set #4:

400 fly (do 3 to 4 strokes off each wall fly and then easy free per 25), but do a 400 nonstop that way.

Set #5:

16 X 25s sprint on 1:30

200 cool down

Total - 4,400 yards

Good workout again. The 50s on the intervals were strong and more my warm up. I went around :33s to begin with and once round 3 began, I was going anywhere from :30s to :32s. The kick set I barely made, but that is typical. The 6 X 150s pull I stepped up. #1 and #2 I went 1:38s. Then I put it in another gear and did the last 4 ranging from 1:35 to 1:32. The 400 fly was harder than the last one we did two weeks ago. I think the reason for that was that I just did a hard pull set and my arms and shoulders were tired. The 25s sprint at the end were fun and I did IM work with most being fly. BGS (Steve Segreto) came up for San Diego for social (bowling later on in the day) so he swam with us too. That made swimming more fun as him and I always laugh at each other's jokes throughout most the workout. Kurt was funny this morning too. Ah good times in the pool. Makes swimming more enjoyable without the nagging of an old cranky Danish coach screaming down at you.