the17thman

January's Last Chance Swim Practice

Wowser.  Wowser.  That was one tough but incredible workout.  I can't remember when my body felt like it does now.  I am sore and swam to failure but all in a good way.  People were dropping out of the workout in all the lanes.  I wanted to but I really had to push myself.  I went into my distance swim mentality and dug in to the end.  I may have cursed the workout while swimming it but really I'll be happy I did this workout down the line. 

Warmed Up

400 I guess.  I goofed off, everone showed up late so the extended how long warm up was so I talked some more.  I was in a chatty mood.

Warm Up Set:

3x100's Kick on 1:55 (25 stroke / 75 free)

3x100's Drill (25 stroke drill choice / 25 catch up / 25 finger tip drag / 25 fist) don't remember the interval

3x25's

3x50's (then swim a 25 to the other end 850/1250)

Main Freestyle Set -

Four Rounds (I think it was four.  It felt like 400)

2x25's on 20 just make interval

2x50's on 55 2nd one faster then the 1st

2x75's on 55 just maker interval

2x100's on 1:25 I think.  2nd one faster then 1st

The set was pretty much continious.  People dropped out like flies.  The 25's and 75's were tight intervals.  I was getting 1-3 seconds rest.  I really pushed myself on the 2nd 100's.  I felt like my arms were going to fail me but I dug in.  I will admit to do really bad flip turns and using that as a moment to rest.  The very last 100 I really gave it my all or what I had left.  At one point I sorta forgot that you breath when your mouth is out of the water and not when it's back in the water.  Simple stuff just began to fail. 

I gotta admit I did want to give up during the 1st round.  The short rest between the 25's and 75's were breaking me down mentally.  It's odd I can swim distance sets without a problem.  Give me a 500 or a 1000 and not a problem.  I just get in the mindset and just go.  But give me something broken to small segments with little rest and I just mentally give up.  After the first round I had to make it a game like swimming a distance event and that really worked.  During the 100's I really dug in like it was my last 100 of a 1500.  It payed off. (2000/3250)

After a 75 easy it was time for one more set.   This was the point of the workout my body went into failure.  After weights this morning my arms gave out.  I still finished the set but I stopped worring about the intervals cuz' it just slipped by me.

5x100's on 1:40.  Sounds easy huh?  But wait, theres more...Fly / Free / Free / Fly by 25.  Still easy huh?  Oh but theres even more.  At each 75 get out and do 5 pushups on deck.  So basically it's do 5 pushups do the last 25 fly and then swim the next lap of the next 100 fly again.  A few times my arms barely made it out of the water.  It was my body completly breaking down.  And I loved it. (500/3750)

And that was it plus a 100 warmdown for 3850 yards.  Great workout.  I cursed and hated it while doing it but I liked it.  Nothing is better then feeling pain, feeling broken down but have the satisfaction that you did it and stuck it out.  Now I am going to curl up in my bed.

Since it is the end of the month here are the month and year to date totals from swimming:

MTD/YTD SCY 46,750

MTD/YTD LCM 3,150 (that was one workout)

January's Last Chance Workout

This morning I woke up bright and early and headed for the gym.  I took the scenic route to the gym with a Nike+ reported run of 3.03 miles.  The gym was pretty empty at 6:55am which was nice.  This gym visit earned me my Gym Rat status using Foursquare's iPhone app.  If you don't know what Foursquare is it's like Twitter/Friendfeed but you check in at physical locations that you visit earning badges and stuff.  It's fun.  I don't check in everywhere everytime but when I do remember I try to log in.  I only wish it was a Gym Bunny badge instead of a Gym Rat.  Oh well a badge is a badge, which is meaningless anyways.

After my time at the gym working on abs, chest and arms it was time to run.  The only thing was that for some reason I had to take 3 trips to the restroom at the gym and then moments into my run I had to pee again.  Ugh!  I so wasn't enjoying this run.  I ran from the gym to La Cienega up to Sunset and then Sunset west.  I stopped at the Will Rogers Park to take a pee break then I decided to give up and just run home.  I figured all the water I drank pre-workout and at the gym was just going to make this run horrible.  This run was logged in on Nike+ as 7.73 miles.  So my total running today via Nike+ was 10.76 miles.  Bringing my monthly total to 124.97!  Smashing my old most mileage in a month record.  I had hoped to run longer today but I'll make up for it over the next week.  So need to keep on my LA Marathon training adding a mile or so a week.  48 Days to the LA Marathon and counting!

New Monthly Nike+ Recorded Miles

With this morning's run I'm happy to have logged 114.22 miles in January on Nike+.  Which beats my old month record of 108.52.  I have one more run on Sunday so I will be blowing the old record away. 

I did 22 runs which includes short jogs to the gym and home afterwards.  But it all counts!

Running With The All New Apple iPad Sportband

 
Too Funny!  Plus I don't think Nike+ works on this!

Running Miles 2 - 12 of The Los Angeles Marathon In Pictures

After running from mile 12 to the finish line last weekend it was time to see the route from the other end.  Well almost.  The 2010 Los Angeles Marathon starts up at the parking lot of Dodgers Stadium which I've been told you are not allowed to access so I started on the street around mile 2.  I had a bit of a late start and since I live a bit after mile 12 I figured I'd take a bus to mile 2 and run home.  I missed my first bus and then totally underestimated how long it would take me via the bus.  My start was a bit later then I wanted it to be.  Doh!

Here is the 2010 LA Marathon Route to Mile 12...

Mile 1 In Dodger Stadium old outer ring roadway, in line with signpost “G” on L side.

    

I started at the turn from Elysian Park Ave and Sunset.  Above you can see a pictures with a view of the north and south of the corner.  This is the easy part of the race.  It is the first mile after all.

Mile 2 On Sunset Blvd, L side, at light pole across from #1218 (3rd light pole N of Marion Ave).
 
Shortly you come up to mile two!  Keep on running on Sunset till it becomes Cesar Chavez.  Since it is Sunset and was rush hour-ish I stayed on the sidewalk but the street looked pretty good for running.

Mile 3 On Cesar Chavez, L side, at light pole NE corner New High St.

 
I missed the mile marker hello Chinatown.  Time for Dim Sum!  For miles I kept passing great places that I have eaten and even after eating a breakfast I was hungry!  Don't believe the foodie snobs LA has some great places to eat.  Many along the marathon route.  So if you are not going to run you can steal watch while you chow down!

  

I had to make a quick restroom stop and luckily they let me in at El Pueblo De Los Angeles.  Thanks security for helping me out!  Took a picture of Olveria Street closed up.  Then another one of Union Station.

 
quickly backtracking a bit back to turn on Main Street.

5KM On Main St, R side, next to traffic signal box embedded in sidewalk ~50 yds W of Cesar Chavez.

  

During the day this place is filled with people and music.  This whole block of Olveria Street and El Pueblo De Los Angeles is a definate place for tourist and locals.  

So keep running on Main to 1st at the Death Star or Star Destroyer.  Anyways it's a big "green" building that looks like something from the Empire.

 
Then to Grand.  Oh that hill on Main is the first hill of the marathon and not the last.  I gotta get some more hill running in!  I think this is one spot people may begin to falter a bit.

Mile 4 On Grand Av, R side, at palm tree across from #165 (entrance to Music Center Banquet Hall).

 
A bit of culture on the run.  When you run up the hill on 1st you'll see the Disney Concert Hall to your left at the turn on to Grand.  Then turn right after on Temple.  Running on Temple to E. Edgeware Road then turning on Edgeware then on to Bellevue.  If you do run this as a training run you are near the highway with crosswalks at the on and off ramps.  Be Careful!  I waited at every crosswalk and still had a few drivers pretend I was target practice.

Mile 5 On Bellevue Ave, R side, before Douglas St, at #1331 driveway.

 
Took a picture of the ground cars were parked on both sides of the mile marker. Plus the view is the highway and traffic.  Joy Joy!  Cough Cough!

 
At another highway offramp was this empty itty bitty pool right besides the highway.  Must be fun swimming with all the exhaust fumes about 5 feet away.  Marco Cough Polo!

 
Echo Park.  Turning on Glendale and running along Echo Park.  Then up to Park at the fork in the road.  Due to crosswalks I had to run a bit of a maze but it'll be a short turn on a short hill for a bit.

 
At one of my favorite restaurants Taix I turned on Sunset.  For the next 5 miles or so it's just one restaurant after another.  Later on in Hollywood is a great little Thai restaurnat that has a Thai Elvis and Thai Karen Carpenter.  In between in Silverlake are great coffee shops and breakfast places.  A few good Mexican places that are very lively in food and in spirits.

Mile 6 On Sunset Blvd, R side, at traffic light pole NW corner Alvarado St.

 
10KM On Sunset Blvd, R side, at 6th parking meter past Waterloo St (meter #188).

  

Mostly just traffic for a mile or so.  Sidewalks were not so fun with a bit of a mudslide from the rains at one point.  

Mile 7 On Sunset Blvd, R side, ~100 yds before Micheltorena, at wood power pole E side of #3319.

 
Just another restaurant that I have enjoyed in the past.  I didn't take pictures of all the places I've eaten at or I would have been walking and not running.  But for all you athletic supporters can come on out cheer and eat afterwards!  It's a bit after mile 7.

Mile 8 On Sunset Blvd, R side, 30 yds before Sunset Dr.

 
Here is the historic Vista.  It's after the mile 8 mark.  I took pictures of the mile markers but how many pictures of green paint of pavement can one want to see?

Mile 9 On Hollywood Blvd, R side, ~30 yds past Winona Blvd, at driveway for #5155.

15KM On Hollywood Blvd, R side, just before Western Ave, 20 yds before drive entrance to Ross/ Ralphs shopping plaza, at storefront “E”.

Mile 10 On Hollywood Blvd, R side, at E edge of driveway for #5955 (Florentine Gardens).

 
More concrete before hitting Hollywood.  I was more captivated by the police helicopter flying in circles above.  Tried to take a few pictures but they didn't come out to well.

 
You can see the famous Capital Records building in the distance as I get closer to the center of Hollywood.  It was still pretty early so I didn't have to run in between too many tourist.  The closer I got to the Mann's Chinesse Theatre the more people I ran into.  Luckily on LA Marathon day they will be on the sidewalk while we take over the streets!

 
I see dead people!

 
 
Hollywood and Vine.  Once the center of Hollywood now the center of tourism for the city.  This will be fun running along.  I love running at races when the streets are closed off.  When I run on my own I am always dotting in between cars and people.  So I can't wait to just run and enjoy the views.

Mile 11 On Hollywood Blvd, R side, at light pole NW corner McCadden Pl.
RUN SOUTH ON ORANGE TO SUNET

 
This picture isn't the exact spot but I was dodging tourist and missed the mile marker.  But you can see part of Spiderman.  The folks who are dressed up as the characters are an interesting bunch.  Check out the documentary about these folks called "Confessions of a Superhero".  It's interesting to say the least.  

Mile 12 On Sunset Blvd, R side, at NE corner Vista St.

 
Ahh...pavement.  There is a cafe right here on the corner so you can sit back eat and cheer people on.  Come on!  So that concludes this mornings run.  It was a bit over 10 miles.  Lot's of fun.  Thinking I'd like to eat my way along the course sometime.  The route took me longer then I expected but that was traffic and a few detours for crosswalks. 

For more infomation on the 2010 LA Marathon check out lamarathon.com.  I copied the mile marker info from the site.  Lot's of great information on the route with maps and pictures on the official site.  Only 50 more days!  Get Running!

Thursday Night Swimming

Another day and another swim.  I went to swim even though I felt a bit tired.  I got in the water right away and started to swim.  Skipped my normal chit chat.

400 swim

300 pull

150 DPS (850)

Then we jumped right into the main set. 

Three Rounds:

100 Free kick 10 secs rest

100 Drill 50 / Swim 50 10 secs rest.  (drills - one arm / turn on 2 / catchup)

4x100's descend on 1:20

taking another 10 seconds or so before next round.  i gotta admit the first round hurt.  just wasn't ready to go fast.  I think my fastest 1st round was like a 1:09 with 2nd round a 1:06 and 3rd round about a 1:04.  By about I mean when i turned and looked at the clock that is what I saw.  I was feeling the weight lifting from earlier today.  OUCH! (1800/2650)

after a quick pee i just did swam 1/2 way and back instead of a 50 easy

Next up 8x75's on 1:10 extra 10 after 4th.  25 swordfish/ 50 swim (600/3250)

Then it was stroke time.

3 Rounds IM Order

50 kick / 25 drill / 25 swim.  (300/3550)

Then 3 Rounds

100 IM on 1:40

4x25's on 30 (1 round fly, then back then breast)(600/4150)

then warmed down a 100 for 4250 yards.  Overall it was a good workout and I stayed the full 90 minutes.  Don't know my next swim is going to be but running a 10 miler in the am!

3.76 Miles & Some Weights Today

Today really isn't my running day.  But I didn't feel like cycling to the gym so I ran to the gym and back after my workout.  Giving me 3.76 miles on Nike+.  Which brings me to 102.94 miles on Nike+ for the month inching me closer to my all time high of 108.52!  I have a run planned in the morning so that record will be going buh bye!  And after that I have Sunday's run!  Great way to start my February 40th Birthday Month!

Aging Up and SCY Nationals

SCY Nationals are months and months away but I'll be aging up this year.  Not really a big deal.  But then I started looking at qualifying times and I noticed a trend in the times for 40-44 compared to 35-39 and 45-49.  When it comes to anything over a 200 the fastest qualifying times are in the 40-44 age group.  WHAT!  After that they start to go downhill as you get older.  Here is a look at some of the numbers included with my best times.

500 Free - 35-39 5:29.35 / 40-44 5:28.68 / 45-49 5:35.84 / My Best 5:14.22

1000 Free - 35-39 11:46.84 / 40-44 11:43.36 / 45-49 11:47.39/ My Best Don't have one.  Will after the Rose Bowl meet.

1650 Free - 35-39 20:23.32 / 40-44 20:16.76 / 45-49 20:03.41 oh wow.  but it gets slower for the 50-54 / My Best 18:06.41.

Glad I looked at these times so I have an idea of what I need to swim the 1000 in at the meet in over a week.  11:43 will be painted above my bed so I know what I need to beat!

200 Fly - 35-39 2:19.01 / 40-44 2:16.84 / 45-49 2:26.86 / My best 2:12.27

My theory doesn't hold up for some other races but for a few it was a bit of a shock to me.  I guess I just look forward to when the times are slower and I am slower!  Oh Old Age!  Of course my group may just be a fast group and as I age up they also will age up and stay fast. Doh!  I do remember reading somewhere that more men between 35-50 compete in more triathlons and marathons.  Mid life crisis or something.  This may have a little bit to do with the blip in fast times.  Either way I'm glad to be in some very fast company.  

Here are all my personal best times:

Here are all the Men Qualifying Times for 2010:

 

500/1000/200 - My Next Meet

I don't understand Yards.  I don't like Yards.  I want the President's 2011  SOTU to include "Leave No Pool Behind" Program that will pump billions of dollars into the economy but changing every public pool to a Meter Pool!  With that said I've decided to swim more Yards meets in 2010 then past years.  First one up will be the Rose Bowl Masters Meet. (graphic stolen from robaquatics.com why recreate the wheel when you can steal better graphics then you can do!)

I entered the 500 Freestyle, the 1000 Freestyle and the 200 Butterfly.  The 1000 Free and 200 Fly are back to back.  I entered a slow time for the 1000 hoping for some extra rest.  Doubt it'll be that much more but even 1 minute extra will be great!  

So far only 8 people have entered but it's early and people really do deck enter at swim meets.  Guess when you are a Master swimmer life can get in the way of swimming.  I was going to deck enter myself but I knew that meant that I probally wouldn't go.  I'd wake up that morning and roll right back to sleep.  Hopefully the sun will be out!  

Here is the meet rundown:

Saturday, February 6, 2010
Warm-up at 7:00 a.m.
Meet starts at 8:30 a.m.

1. 500 yd. Freestyle
2. 400 yd. Individual Medley
3. 200 yd. Backstroke
4. 200 yd. Breaststroke
5. 1000 yd. Freestyle
6. 200 yd. Butterfly
7. 200 yd. Freestyle
8. 200 yd. Individual Medley
9. 400 yd. Freestyle Relay

Greg Germann LA Marathon Charity Video

Here is an official video from the LA Marathon.  It's funny as I run around the neighborhood it's filmed and so do look over the fences for celebrities.  Since I've taken one of those Star Home Tours I sorta remember who lives where.  No celebrity sightings, yet.