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Swim? Swammi? Swenson? Swanson? Samsonite!

I don’t know what it is about a good swim but it never fails to put me in the most excellent mood afterward.  I think I’ve said this before, but there is no better post-workout high to me than a post-swim high.  Maybe it’s the chlorine.

Last night’s workout was a total of about 2700 yards.  Not epic in the grand scheme of things, but enough to get the heart pumping and blood flowing.

Warm-up

400 free

350 choice

Main Set

4×200 free

50 easy choice after each 200

4×150 IM order (50 kick, 50 drill, 50 swim)

100 easy I think?

6×25 sprint (odds choice, evens IM order)

Cool Down

100 plus some drills at the end of the lane

Total: 2700 yards

Exercise Log

Wednesday – 1 hr. swimming (felt so good to be back after over a month off), somewhere between 2,000 and 2,500 yards.  Rather than paying attention I actually spent most of practice socializing.  🙂 One of the girls and I discovered that we used to swim together back in the old days!  She started to introduce herself to me from the lane to my right and I turned and realized it was her.  So fun.  We chatted throughout the rest of practice, through getting changed in the locker room, and out in the parking lot for another 15 minutes.  We both swam on our respective high school teams and summer teams, and then on the same year-round team.  We even competed against each other in the summers.  We made plans to grab coffee soon.  I can’t wait.

Thursday – 30 min. weights followed by 20 min. of running intervals – 1 min. around 5.5, 30 seconds around 7.5.

We got 10-12 inches of snow this weekend so I didn’t leave the house and couldn’t do my cherished weekend run.  I’ll either fit it in sometime this week or skip it and focus on having a good run next weekend.  My 10-miler’s in three weeks so I want to be comfortable with at least 9 straight miles by then.  If I have time tonight I will try to do some yoga.

Next up:  My weekly menu!

Exercise Log

This week was a much lighter exercise week than anticipated.  I had planned to head back to the pool this week but it didn’t happen.  Instead, it went like this:

Monday – We had company over so I decided to skip the pool and get some things done at home before our guests arrived.

Tuesday – 30 min. lifting – I did  6 regular unassisted pull-ups toward the end.  I think my personal best is 8?  The most I ever did as a very athletic teenager was 4!  I followed that up with a quick mile on the indoor track.  I wanted to save my legs for a run with a friend the next day.

Wednesday – It was 45 and raining and things at work were too busy to break away so we skipped the run.  I decided to work late that night and skipped swimming.

Thursday – Rain that turned into sheets of ice, company move, worked from home, everything in town shut down early.

Friday – Finally!  Exercise again.  25 min. lifting and 2 miles on the indoor track.

I also had my body fat % measured today.  I do this every few months as a supplement to my occasional weigh-ins at the gym to confirm that everything that feels balanced is balanced.  I expected it to be up a little bit since I haven’t been training as hard as I was the last time I measured and got my lowest % yet (although I am running a lot more than I was then).  However, it was the same at 20.5%.  Interestingly, I was up a pound or two from my weight at the last body fat measurement.

Hopefully the weather cooperates tomorrow because I have grand plans for Mother Nature. 🙂  First the farmer’s market, then some trips around town for a few things, and then a nice solid run before it’s time to bake cookies for game night and put on my face. (Sort of a creepy saying, no?)

G’night and happy weekending!

New Schedule For The New Year

With the new year upon us and a new season of race training, I’ve been pulling the new practice schedules and working on an updated routine for myself for the next couple of months.

For the last few months, my schedule has looked something like this (give or take the swimming depending on facility availability and runs depending on weather):

Monday – lift; short, easy run

Tuesday – swim

Wednesday – lift; moderate run or cross train (cycling or elliptical)

Thursday – moderate run or rest

Friday – lift; cross train

Saturday – rest or long run

Sunday – rest or long run

I had been swimming with the local triathlon club but I think I’m going to go back to my local rec center advanced masters’ practices.  I enjoy the tri club swimming a lot but the facility is hard to get to and the practices consist of almost all distance freestyle.  This is great for triathletes, I realize, but it bores the heck out of me after a while and my first priority above all else is to enjoy what I’m doing.  The advanced masters’ practice is in a less-nice facility and isn’t quite as challenging as the tri club practice but it’s more interesting and easier to get to.

That said, here’s a tentative look at my new schedule for the next couple of months.  I may tweak this in a week or two after I see how it works out initially.

Monday – swim 6:20-7:20

Tuesday – lift & easy short run

Wednesday – swim 6:20-7:20

Thursday – lift & cycling

Friday – moderate run

Saturday – easy long cycle on my bike trainer

Sunday – long run

Since my brain is still focused on running races, I haven’t given a lot of thought yet to triathlons in 2010 despite the fact that I know I want to do at least one Olympic distance tri.  Once the year progresses a bit more I’m sure that will change so stay tuned if you have an interest in triathlon!

Exercise Log

Monday’s workout:

  • 30 min. strength training including a 1 min. plank that felt effortless.  Getting there!
  • 10 min. elliptical on level 6 above speed 6.0
  • 10 min. stationary bike on level 7 above 85 rpm

Today’s workout:

  • 30 min. weights
  • a little over two miles run/walked
  • 10 min. elliptical level 6 over 5.5 speed.

Tuesday’s workout:

As I walked through the dark, rainy, 35 degree weather last night at 6:45 from my car up to the gym and pool for swim practice I found myself muttering that it took a decent amount of will to even be thinking about changing into a swim suit in this weather.

I got in there, changed, stuffed everything into a locker, put in my contacts, put on my cap, and walked out onto the deck only to discover that swim practice had been cancelled without notice.  GAH. They wouldn’t let us swim without guards on duty, either, so there was no swimming to be had.  It’s too bad because I actually needed it.  My shoulders and back were pretty tight from Monday.

I can’t believe it but I’m actually somewhat sticking to my meal plan this week.  W00t!

Still recovering from the virus technically as well as workload-wise but I have some posts planned and pictures to go along with them. 🙂

Hope everyone is having a fab week with no cancelled swim practices!!

My Day In Reverse

Random quote of the day:  “If you guys need to teleport, that’s fine.  Just let me know.”

D and I watched the pilot episode of “Flash Forward.”  I find the main character to be sufficiently cheesy but I like the other actors (especially the woman who plays his wife – hello, Penny from Lost!) and the premise of the show is interesting.  It definitely had a Lost-esque feel, and also brought to mind Journeyman with Kevin McKidd.  I’m looking forward to another episode.

I made chilli for dinner when I got home: lean ground turkey, organic chunky tomato sauce, pine nuts, low sodium chili packet, zucchini, mushrooms, dark red kidney beans, northern beans, garlic, EVOO, and a bit of water.  It was easy and delicious.  We had just enough left over for another meal so I can’t wait for tomorrow’s dinner!

For the first time in a month I went to swim practice tonight.  YAY.  I did not not not want to go (7pm when it’s raining and 50 degrees outside? No thanks!) but once I got about halfway through I decided I was thrilled to be there.  I shared a lane with a nice girl who doesn’t do triathlons but is a friend of one of the tri-ers and decided to tag along today.  She was a self-professed out-of-shape swimmer but her form was very good and natural.  She did fine but is probably pretty fast when her endurance is up to speed, no pun intended.

I don’t think a single person had printed out the workout :), including myself since we don’t have a printer set up yet, and the coach wasn’t there so we winged it.  I think I ended up doing:

250 warm-up

8 x 50 free (with one backstroke thrown in)

4 x 150 – pull 50, kick 50, swim 50

3 x 200 free

50 easy

At this point a bunch of people started forming random relays.  It looked fun.  I watched for a bit and then joined in at the very end.  I practiced a relay start (so fun!) and dove (dived?) off the block for the first time in forever, then sped down and back trying to stay light in the water.

That 50 sprint brought the total to 1950 yards.

It was an easy practice and I appreciated it.  I wasn’t interested in working my ass off tonight.  My goal was simply to propel myself along at my own steady rate and enjoy the feeling of using my muscles in the cool water…

reach and cut through the glass, roll, pull, recover, kick, total silence save for splashes and thoughts,

there’s the wall, pull, exhale bubbles, flip, feet snap and push, streamline, surface, feel your heart in your chest, the water against your forehead, long arms, light and smooth

Swimming feels like such a complete workout (if you use your legs like you’re supposed to; I’m not the most consistent kicker).  I love waking up the next morning and feeling slightly achy in places that don’t normally ache after a run or a typical day at the gym.  I think I’ve said this before but I find the post-swimming high to be the very best exercise high you can get.  I might even go so far as to say that it’s better than a running high and I love running.

I ate a ginger snap LaraBar around 5:30pm to top off my fuel tank for swim practice.

3:15pm: Hmm…I remember packing up a chocolate bar last week.

100_5070

There it is!

Yum x 3

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Around 3 I started craving chocolate.

(no water cooler yet so I needed back-up)100_5067

Around 2 I started craving a Starbucks frosted pumpkin scone.

Focus.  Water.

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1:00pm: Lunch was so-so.  I had a conference call to make, so I got slow take-out from the restaurant nearby.

100_5060

Chinese chicken wrap with veggies and cranberries.  It was a little too saucy and sweet.  I balanced it out with half of the pickle.  I ate all of the fruit.

Work was less lonely today!  Again, there were only three of us but this time one of those people was one of the software developers in the office next to mine.  We get along well and had a meeting together so it felt like a more normal workday.

We moved my filing cabinet this morning so I finally got to unload all of my files.  My office is mostly unpacked now:

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It’s not done but for now it’ll do.

Breakfast was a mug of coffee with skim milk, a sprouted grain english muffin with natural apple butter, and 3 Laughing Cow cheese squares.

No workout this morning.  I’m swimming tonight!

Snickers

I’m finally feeling better.  Yay!  Still tired but not completely fried.

Saturday’s wedding went well and was the perfect way to end my wedding season (my partner still has some to do in her area but I’m done).  I was there about 9.5 hours and spent almost all of it on my feet running around so it was a pretty active day.   A couple of lovely photos:

(Photos: Magnifico Photography)

Sunday – The walk was a success and ran so smoothly!  I worked behind the scenes to make sure people got checked in and helped clean up afterward.  Got a bit of a burn and was on my feet for about two of the four hours.  I crashed hard on the couch when I got home.

Monday – 30 min. lifting, 3 mile run.

Tuesday – I’ve been having issues with my right arch that have been getting progressively worse over the last few weeks.  It was most noticeable after last night’s run.  I think my shoes are the culprit.  They’re a little old anyway so I went to the running store over lunch today.  After they again watched me run, but this time with a freeze-frame camera, we determined I needed more arch support than what my current shoes provide.  So, much to the dismay of my wallet but to the absolute delight of my feet, I ordered these:

Hopefully they will do the trick.  The triathlon club discount helped.

Today I went to swim practice.  Yay!  The two drawbacks to swim training for triathlons are that you do ALL FREESTYLE and mostly distance.  Those are my two least favorite things to do in practice.  I have always preferred workouts with a wide variety of strokes, distances, sets, speeds, etc.  Keep things interesting, people!  I was less concerned about speed and more focused on enjoying the process and getting the laps done so I mixed things up a little since I had the lane to myself.

Warm-Up

200 swim

2 * 150 kick/drill/swim – backstroke instead of free

4 * 50, descend 1-4

Main Set

2 * 400 (I did 350 of the second one)

3 * 200

4 * 100 (these were supposed to be 200’s but we got bored with 200’s and chopped them up…I did some backstroke and took a 50 breather…this is what I get for not having swum in two weeks, tsk tsk.)

Cool-Down

200 back/breast/free/floating whatever

Total:  2,600 yards

I think tomorrow will be 30 min. lifting plus a nice, sweaty workout with Grant.  Can’t wait!

Four days until I hit the road for my last tri of the year (and second adult one ever).  Yikes!  Actually, it hasn’t hit me yet.  I think it probably will tomorrow when I start thinking about laundry to do before I go.  At least I have a free place to stay thanks to a sweet friend from college.

D brought home a Snickers bar for me tonight after I expressed crazy desire for one yesterday.  What a nice buddy!  Saving it for my 2pm chocolate craving tomorrow.

Thanks, Google.