February Numbers

With my "eyes on the prize" (USMS National Championships) combined with the colder weather, I have had the lowest voluntary output of cycling in 5 years.  Since IMAZ2012 (almost 15 weeks), I've been in the saddle for a whopping 3 rides for a grand total of.....wait for it....95.47 miles.  To put that into perspective, take a look at my lowest output of miles since December 2009 (when I officially started to keep track):

• December 2010 =164.17

• October 2011 = 76.36

• December 2012 = 55.46

• January 2012 = 0

• February 2012 = 40.01

My running this year started of great, but got axed this month.  I've really tried to embrace running over the last 3 years by taking a class, having a coach, trying to lace 'em up more, doing drills, and really focusing on form.  In the end, however, while I now like running more than I once did, I still can't quite fully accept it into my life.  I'll still get after 3-5 mile runs with a certain amount of pleasure, but other than that, well....I guess I tried.  That's not to say that I'm quitting running, but as of now, I don't really want to put any more effort into it and anything that involves more than a 5k or even 10k doesn't sound all that appealing.

Swim training, and coaching, on the other hand, has brought me back to a very happy place.  Training for meets, doing butterfly, and doing backstroke all bring back memories from my age group days as a kid, or even those 2-a-days in high school.  Coaching allows me to pass on my knowledge of swimming and to hopefully make impressions on those I teach.  All of this is good.  Wow, I got a bit deep there, didn't I?  I wasn't anticipating taking that personal route, but it just came out as I was typing, so I'll keep it.

I better get onto the numbers before I start to get all misty eyed and emotional with more blasts to the past.  Hmmm, could it be that I'm turning 40 in 6 days?!?  Nahhhhh!!!  As a side note, while I didn't write down all of my miles biking and running or my yards swimming in 2011, I do have the Garmin data.  I'm going to try and include those for comparison purposes too since that was a "non-IMAZ" year:

FEBRUARY 2010 TOTALS:
SWIM = 24050 yards
BIKE = 459.25 miles
RUN = 39.5 miles


FEBRUARY 2011 TOTALS:
SWIM = 37189 yards
BIKE = 321.10 miles
RUN = 0 miles

FEBRUARY 2012 TOTALS:

SWIM = 13300 yards
BIKE = 431.63 miles
RUN = 0 miles

FEBRUARY 2013 TOTALS:
SWIM = 40600 yards
BIKE = 40.01 miles
RUN = 4.02 miles   

ENDLESS POOL =  100 Minutes

Too Sore to Swim

Frank's strength routine on Friday was a doozy!  The straight bar was a homemade job and not your typical 45lber and I completely forgot how much the plates weighed.  That being said, here is what we did for 10, 9, 8, 7, 6, 5, 4, 3, 2, & 1 reps with about 45 seconds rest after the third exercise.

1. With a straight back, and proper form, we picked up the bar, brought it to our chest, and then pressed it overhead.  We brought it back down to our chest and pressed it again until the specified amount of reps was completed.
2. With a straight back, and proper form, we picked up the bar, brought it to our chest, and then pressed it overhead.  We brought it back down to our chest and immediately went into a squat.  Using our core and leg muscles, we stood back up and pressed the bar overhead.  We repeated until the specified amount of reps was completed.
3. We did what I call Upright Rows or T Bar Rows.  Frank called them something else, but basically, we picked up the bar with proper form and brought it to our quads (arms straight down).  Our grip on the bar was closer than the other two exercises....not even shoulder's width apart and inside our knees when bending over to pick it up.  We then pulled the bar up our body to our chin and slowly let it back down.  We repeated this until the specified reps were completed.

Here are a couple of texts I fired off the day after (Saturday) and Sunday:

• "Uh-oh, Lats are starting to speak to me....tomorrow's gonna ROCK!"
• *ME* - Wait, is that you Mr. Deltoid?  *Mr. Deltoid* - Why yes, yes it is....How you doin'?
• My Lats are so stinking sore today that I can't even get into a streamlined position

So, when it came time to swim this morning, I elected to sleep in instead.  Why?  I'm still so friggin' sore that I couldn't have done the workout (butterfly especially) properly.  Frank did indicate that I should be strength training 2x per week and the 2nd time was up to me.  I'll probably incorporate some of those core routines I did during my IM training last year, but I should probably get on it soon as being consistently sore from only one workout a week stinks.

Swim Workout Notes

Another entry intended more for my personal notes rather than an exciting, detailed, in depth, look at my continued follies related to all things training.

Before the swim notes, a quick mention of the residual effects of the boxing workout on Friday.  Surprisingly, there wasn't much soreness at all.  I felt a little somethin' somethin' in my biceps and forearms, but that's about it.

SWIM NOTES

Did the following swim at the YMCA:

• W/U - 1x(400 + 4x100 + 4x50) (:20RI)
• P/S - 8x50 Fly kick with board, 8x50 Back kick with 6 quick/compact kicks off each wall, 200S EZ
• M/S - 6x125 (50 fly / 25 free / 50 fly) (:30RI), 6x125 (50 back / 25 free / 50 back) (:15RI)
• C/D - 200S
• Total = 3700 yards

Here is the e-mail I sent to Frank immediately after:

"Wow, really need to work on my fly strength!  Couldn't do the second 50s in the 125.  Had do go 6x125 (50 fly / 25 free / 25 fly / 25 free)"

and his response:

"We will revisit this workout again in a few weeks to use it as a bench mark for endurance and strength"

Float Like a Butterfly, Sting Like a Bee

Today was the day Frank was finally able to put his new boxing gloves/pads to work and I was fortunate enough to help break them in!  Today's session was short, but intense.  After about 10 minutes of jumping rope, ONE teammate Joee Reyes laced up the gloves while I donned the pads.  We had 4 different sets at 30 seconds each with 30 seconds rest in between.  Once our 4 sets were over, we switched.  We ran through this 2x.  Here is the workout: 

1. Twisting from the core and deriving power from the abs, we were to punch the pads as fast as we could.....right, left, right, left, right left, etc. etc.
2. Bent slightly at the waist, we were to hit the pads (facing up) in a windmill/haymaker fashion.  Arms rotating at the shoulder, swinging overhead, and slamming down on the pads as fast as we could.
3. Again, twisting from the core and deriving power from the abs, we were to punch the pads.  This time we jabbed twice with the left and then full power with the right.  Jab, jab, POWER, jab, jab POWER, etc, etc.
4. The opposite hands for #3.

That was it!  Like I said, very short, but very intense.  It should be interesting to see which parts of the body become sore after this one!  Here is a pic of us in action.  That's me in the red hitting the pads:

Three Weeks of Constant Soreness

From now on, I am doing to refer to Frank's endless pool as the "Tub."  Last Friday saw another swim in the Tub in the AM along with another strength training session in the PM.  I started my swim specific strength training on January 25th and have been in an almost constant state of soreness since.  Yesterday was the first time that I actually felt OK when doing nothing (sitting down at work, walking casually, laying in bed), but still felt the effects from last Friday when swimming (especially butterfly).  During this morning's swim, I could still feel some soreness in my triceps (just below my delts), but everything else felt fine.  What scares me is that I go back in two short days for more.  This time, however, I have to look forward to donning those boxing gloves I mentioned a few entries ago.  Not sure why I enjoy sharing these text exchanges with everybody, but I figure that if they make me laugh/smile, they may do the same for you.  The following pic:

Touched off this text exchange:

• Frank - "The road to the championships is now officially on!"
• Me - "Funny, I thought the pain I've been experiencing for the last 3 weeks straight made it "officially on."  Why am I suddenly afraid?!?!"
• Frank - "This has only been a warm up.  (Changing topics) If I sneeze today, I may just crack a freakin' rib!  Did sit-ups yesterday with medicine ball.
• Me - "You can't make me laugh like that.  People look at me funny whilst in the fetal position"

Finis Z2 Gold Fins Ordered!

During my entire competitive swimming career, I have never trained with fins.  I used them a few times in 2010, per Frank's advice, while training for IMAZ2010, but hadn't used them before or since.  During our weekly ONE swim, Frank tells everybody to put on fins if they have them.  He always says that if we didn't have them, we wished we did.  I never really paid too much attention to it since I've always seemed to do fine with out them.  Today, however, I started to think about why he promotes them so much and if I should start training with them.  After a brief text exchange, he told me that the Finis Z2 Gold fins were the best fit for me.  According to him, the Z2's are "Softer" and a "Better fit for a natural swimmer."  Taking his swim advice as gospel, I quickly jumped online and ordered a pair.  Once they arrive, I will take a pic and post it.  Once I get a chance to use them, I'll try to post a performance review too.

"Looking Good In The Water"

Today was my weekly swim with ONE Multisport with Frank as the coach on deck.  I typically get to practice between 5:10AM - 5:15AM to get in an extra 1200 - 1500 yards.  This is also one of the only times I get to put on my pull gear as well....I LOVE pulling!  Here is what we/I did (3650 yards):

• Before practice = 750S, 750P
• W/U - 8x50S, 8x25K, 200S
• M/S - 4x25S MAX (:30SI), 50S (1:00SI), 6x25S MAX (:30SI), 100S, 8x25S MAX (:30SI), 200S, 4x50S MAX (1:00SI), 300S
• C/D - 50S

Just like yesterday, I felt very efficient today.  It seemed like I was going faster with less effort.  I was holding more water and getting more distance with each pull.  I also tried to increase my turnover as well.

My initial assessment of my performance was only solidified when Frank told me, at the end of practice, that he noticed an improvement.  He said that there was a distinct difference between this swim and last weeks.  About 2 hours later, he sent me the following text:

• "Looking good in the water this morning!!!

Later in the evening, I saw him again at our ONE Multisport members meeting, and he reiterated his observations again.

A Strong Swim Workout

Just checking in with some notes regarding today's swim (3500 yards):

• W/U - 1x(400+4x100+4x50)
• Pre-set - 10x50K (:30RI), 20x25S FAST (:30RI)
• M/S - 12x125S (:20RI) 

Before I get to my notes, when I look at that workout, I see that it doesn't have a cool down.  What makes me laugh is that I know Frank simply forgot to include one, or realizes that I'm smart enough to handle my own, but if it's not there, I don't do it!  I don't know what it is, but there's something about following a plan EXACTLY how it's written.  I've encountered omitted items, or incorrect distances and speeds before, but in those cases, I've reached out to my coach beforehand and got it corrected.  Would it have been wise to do at least a 100 yard cool down?  Of course!  Would it have only taken a couple of more minutes?  Sure would!  Did I do it?  NOPE!

OBSERVATIONS/NOTES - I've been really concentrating on getting an early vertical catch with the left arm.  In fact, I've found myself OVER EXAGGERATING the motion on a few occasions.  I'm also making sure that BOTH thumbs are grazing my hips at the end of my pull.  I notice that my triceps feel more of a burn now and my arms get tired more quickly, but that means I'm getting stronger with better form.  During this workout, I felt MUCH stronger and more efficient than usual.  For my 25s, I was getting down to 12 seconds and thought that I saw 11 seconds on a few.

Another "Endless Session" & Strength Training

OK, OK, It's not my intention to bore you with EVERY endless pool session I have, or go over every single swim specific training exercise, but I actually use these blogs to make personal notes and/or observations.  From time to time, I go back and read them to see where critical changes occurred, what led to the change, and how long it took to "click."  Also, as for the strength training, I like to look back and see exactly how much I was lifting, what I was lifting, twisting, pushing, or pulling to get stronger.

The endless swim this morning was fairly uneventful in terms of discovery.  Frank pretty much got me in and had me go.  For the first 30 minutes, he would increase the speed of the pool every 5 or 6 minutes until I was at 99 (max is 101).  When the machine automatically turned off after these first 30 minutes, I got a quick break before he had me swim 20 more at 99.  Overall, it was a good, long, semi-intense, swim.

Later that afternoon, I was back for my swim specific strength training.  The last time I went through the circuit, a fellow ONE teammate, Joee Reyes, was my partner in crime.  It looks as though Frank will be training us together, because he was back for more too.  This time, here is what we did 4x through:

• 100 jump rope skips
• 8lb medicine ball toss.  Had to make sure we used two hands and brought the ball behind our neck before throwing it as hard, and high, as we could against the wall.  We were to catch it, on the rebound, before it hit the ground. 15x
• 8lb medicine ball "baseball toss".  We started with one hand and threw the ball against the wall as hard as we could 15x.  We then switched to the other hand.  The throwing motion was a cross between pitching a baseball and pushing a shot put.
• 8lb medicine ball twist throws.  We had to stand perpendicular to the wall.  Our arms were straight out through the exercise.  We had to throw the ball against said wall using the core/abs to generate the power.  15x each side.

8lb medicine ball twists.  That's me in the back with the blue shoes.  Joee is in the foreground:

At this point, it was time for Joee to get into the endless pool while Frank continued my strength session with this routine:

• 20 minutes to get as many of the three stations done
• 100 jump rope skips
• 21 26lb kettle bell swings.  I would bend over, pick up the kettle bell with both hands and swing it above my head (locking my hips/core forward in the process).  I held it above my head for just a second before swinging it back down
• 90 sec wall sits.  I had to place my back against the wall and keep my knees bent at a 90 degree angle.

 During the wall sits, Frank was having a one way conversation with me to take my mind off of the discomfort.  One of the things I distinctly remember was when he said, "YOU are here on  Friday afternoon while many of the other athletes, that will be lining up next to you in May, are at happy hour"