the17thman

Rearview Mirror: My November Workouts

Well I didn't run tonight as I had planned.  My plan was to go out about now for a run but it's raining pretty hard out so guess I'm staying put for the night.  Enjoying a Kit Kat as I'm typing this instead. 

Looking back at October and all I can say is that I'm so off my trianing program.  So bad!  First the fact that I only ran 8 times is horrible.  Really am I that unmotivated to run?  Yes.  Grrr...but that is going to change in December.  I have a heavy running month on the way to running the Walt Disney World Marathon.  For the month I ran a total of 49.73 miles.  Down from October and September.  The opposite of the way it should be.  Of course I had just moved to Florida in September and running was my excuse just to get outside of these four walls.  Then in October I started to work.  No matter how unmottivated I am I know that I must run in December. November I ran 8 times for 49.73 miles. 

October I ran 10 times for 62.35 miles

September I ran 16 times for 105.21 miles

August I ran 3 times for 27.23 miles.

July I ran 15 times for 66.54 miles

June I ran 12 times for 15.92 miles

May I ran 1 times for 3.08 miles.

April I ran 16 times for 28.23 miles.

March I ran 18 times for 91.35 miles.

February I ran 18 times for 75.14 miles.

January I ran 24 times for 124.97 miles.

On the flip side I am swimming again!  Wahoo!  I started off with a few lap swims on my own till I found a few swim mates one of which is a swim coach.  So a few mornings a week I go over and swim for an hour.  I'm really focuses on my swimming and my speed is coming back.  But I'm not letting intervals and speed get to me yet as I am really working on the basics of my strokes and turns.  Oh and when I say strokes I mean the everything but breaststroke.  That is just a lost cause.  Since I only swim an hour in these workouts my yardage is down from the rest of the year.  But that is okay.  That is something I'll slowly add week by week.  For November I swam 34,375 yards.

Compared to other months...

October I swam 2,700 yards.

September I swam zip, nada, nothing

August I swam 25,000 SCY

July I swam 49,900 SCY

June I swam 43,650 SCY and 4,000 LCM

May I swam 55,000 SCY

April I swam 46,050 SCY

February I swam 53,250 SCY

January I swam 46,750 SCY

329,500 SCY's for 2010.

So that was November. I'm a little behind in yardage from 2009 which I swam over 344,000 yards.  Craziness!  Even with almost not swimming for two months!  I am so going to swim so much this month to crush 2009! 

I got some swimming and running to do in November.  Hopefully next month about this time when I'm writting My December Workouts I'll be bragging how well I've done in 2010. Since you've read this far now is the time that I ask you to support my run with Team In Training by clicking HERE and donate.  Thank You!

Underwater Swimming Pool Viewing Room Accident

One of my greatest fears growing up came true in Jefferson, Wisconsin. Most of us swimmers have swum in a pool with one of those underwater viewing rooms were our coaches spend countless hours filming our swims.  Well swimming age group at Brown University I refused to go down into the room to watch the better swimmers swim.  I was afraid that the glass would break and I'd be trapped down there.  That and it was dark and dirty.  But mostly the fear of the water rushing in.  Yesterday a horrible accident happened...

• A student and gym teacher swimming in the Jefferson High School pool were sucked through a maintenance window in the pool during class on Monday. This, after the window ruptured. - nbc15 (video report)

• An underwater viewing window at a high school pool shattered, sucking a student and an instructor through the broken glass. - deadspin

 

• The teacher, Greg Fetherston, suffered minor cuts and bruises and was released from the hospital, Swartz said."He was in good spirits. He was concerned, as we all are, for our student," Swartz said.  The male student was transported by Med Flight helicopter to the University of Wisconsin Hospital in Madison hospital with unknown injuries. The student remained hospitalized Monday night. -channel 3000 (video report)

Hopefully the student will be okay.  But now I'll never ever be able to go into one of those viewing rooms.  Although at the Los Angeles Athletic Club  the window is in a hallway so that isn't as scary.

Last Chance Swim Workout

The last day of another month is here.  I just can't believe that tomorrow will be December 1st!  It feels like just yesterday I was baking my Gingerbread Swimmer Cookies but that was almost one full year ago.  This year I'm going to try and make a Gingerbread Swim Pool!  Stay tuned for that.

This morning I woke up before the alarm did which is a shocker.  I use to wake up every morning before the alarm but that hasn't happened in months.  I guess my body is getting use to my morning swimming and running again.  My plan for today was to do an early morning run but yesterday my plans for today changed so I decided to get in one last swim for November.  I figure I can squeeze in a run later today.  So I got up and met the gang for a quick swim.  Since everyone else is training or tapering for a meet the workout was quick and easy.

Warmed Up

200 Swim

300 Pull

3x100's Kick (800)

Then we did 4x50's.  First two were 25 kick / 25 swim. Second two were swim but pace.  I did these backtroke.  In fact I did the workout mostly backstroke. (200/1000)

3x100's Pace / Descend.  The point was to figure out how you wanted to swim your last 100 and the pace then add 10 seconds for the first one with the second one 5 seconds in between.  I failed at that.  I was like two 17's then a 14 or something like that.  A descend but not the way it was to be swum. (400/1400)

50 easy (50/1450)

2x50's.  First one getting some speed. Second one fast (100/1550)

Then we did 3x25's pull / kick /swim for 3 rounds.  I did them fly/back/free then a 25 easy (250/1700)

1700 yards for today.  Not too bad for a quick unplanned workout.

Monday's Swim Report - Swimming In The Shallow End

1.  Right after the 2010 Golden Goggle Awards came the 2010 Pandora Goggle Awards and this years Tackiest Male Swimmer of the Year goes to Ryan Lochte .  Ryan won this award with one single shopping spree in which he purchased all diamond skull, black diamond rosary, and the baby all red ruby chain. As Ryan said via a tweet "Swag hard! Jeah".  Umm…better luck next year.

2. Channel 9's Wide World Of Sports reports that Libby Trickett will be making her swimming return in January.

3.  Mike Gustafson of SwimNetwork reports "Swimming After Thanksgiving."  Also check out Mike's all new webisode series "Swimmers" which features former NFL player Marcellus Wiley.  Ummm…where was Macellus' speedo?

4.  Mainline Media News looks at US Masters Swimming in "Wynnewood swimmer makes waves for Friends’ Central Aquatics Masters."

5.  Gold Medal Mel reports "Make a Splash" Ambassador, Cullen Jones, Nominated for Sports Illustrated's "Sportsman of the Year".  Then head on over to SI to read "My Sportsman: Cullen Jones."

Monday Morning Pace Workout

For the first time in a very long time I woke up without to much complaining by my body and mind.  Even the weather seemed to line up to make this a good morning for a nice swim.  Of course once in the pool my body was aching but I was able to work out the kinks.

Warm Up

200 Swim

350 Pull

200 Kick (750)

Then we did 4x50's (25 drill / 25 swim)  Forgot interval but it was easy.  (200/950)

Main Set:

5x100's on 1:40 Pace.  By the 5th 100 I was to find what my 500 pace would be.  I was coming in on these at about a 1:17 with a few a bit faster.

rested 10 extra secs to square up the clock to the 30

500 Free Pace on 7:30.  My first 100 I was at about a 1:14 then the second 100 about a 1:16 then I tried to view the clock which was at an angle that was tough but it looked to me I was doing about 1:15's.  I ended up swimming the 500 in 6:16.  The coach told me my 250 split but I forgot it but he said I evenly split the 500.

5x100's Free descend starting at the 500 pace.  I think I started with a 1:14 then 1:09, 1:08 and then two 1:07's.  I know I finished with two 1:07's the rest is what my fuzzy memory is remembering so it might be questimates.  But I did descend except for the last 100 which I just maintained.  (1500/2450)

After that I did 8x50's easy.  First four were drill/swim on 1:05 and the second four were pulling breathing every 3 also on 1:05.  I was by myself just warming down on these.  (400/2850)

The workout was 2,850 yards which isn't a whole lot but it was one quality swim.  I like that set. 

What Should I Wear When Running Outside?

Ahh...the age of old question of What Should I Wear When Running Outside can be answered now with the internet thingy.  Yup!  This is the best internet tool since the invention of the internet!  It's the Runners World "What Should I Wear? Dress To Run, Whatever The Weather."    The tool asks you the temperature, wind, conditions and how you like to feel when you run and it suggests an outfit for you
.  Check it out at Runners World.  LOVE IT!

Worst Run Ever W/ Frozen Puke To Boot

Calling it the worst run ever with frozen puke to boot may be a bit of an exggeration but it was pretty chilly this morning.  I knew that it was going to be a cold run so I grabbed my long sleeve running shirt.  Since my running pants/tights won't arrive to Wednesday I looked for my longest pair of shorts.  Then quickly went outside to start my run.  I had overslept so didn't have much time to run out.  When I got outside the cold damp air almost made me turn back and go back to bed.  But I ran.  Since I was freezing I started off running at a fast pace.  The first two miles I ran at a 8:51 and 8:52.  My hand holding the water was freezing.  I could see it all red from the cold.  I was going to ditch it about mile 2.5 before I was about to turn home but decided I may need it.  Mile three I slowed up since I had to cross intersections so it was at a 9.54 pace.  After that the run became bad.  Not just the cold but I may have pushed myself too much with no food.  Normally before I run I eat a banana or a cliff bar but this morning nothing.  I just took two caffeine pills and some water.  I think that irritated my stomach.  On my way back I started to feel sick.  Nothing serious but upset stomach.  Then I started to dry heave while running.  I slowed up then stopped.  Puked up a tiny bit of water and I could see the yellow color of the pills were coming out with the water.  Ick!    I slowly waked for about two minutes and felt well enough to run home.  My last two miles I ran at a 10:38 then a 9:31 pace.  Considering I was cold and puking that pace isn't so bad.  The total run was only 4.6 miles with an average pace of 9:30.  I look foward to Wednesday when my running tights and my order of gu energy gel's arrive.  Also on Monday I'm going to check out the Cyber Monday deals to look for running gloves and a water bottle belt.  That way my hand won't freeze from carrying the water. 

Even if this run wasn't the best run in the world it was a run.  I will admit I haven't been running as much as I should be or would like to be.  But a new month is around the corner and I'll be kicking up my training. 

Saturday's Swim Report - Leftovers

1. Swimming Science interviews swim-a-holic Mike Gustafson of Swimnetwork.com.

2.  Meanwhile over at SwimNetwork Bob Schaller looks at "Holiday Swim Training Building the Season's Foundation."

3.  Reezy Daily has the scoop on Ryan Lochte new sandals available on Speedo.com.

4.  Over at the SCAQ Blog "Politics as usual: Coaches charging rent for pools they do not own and I question if swimming has entered the dark ages?"

5.  The Swimmers Circle looks at "FINA Announces Qualifying Standards for London 2012."  These times are super super fast!

6.  Casey Barrett over at SwimNetwork has a great article on "Money For Swimming's Middle Class - New Athlete Partnership Agreement Could Keep Many More in the Sport."  It's one of the most interesting articles on the biz of swimming I've read in some time.

7.  From the AP:  "Singapore rebukes water polo team's racy swimsuits…Singapore rebuked its national water polo team for wearing swim trunks that feature an "inappropriate" likeness of the city-state's flag.  The trunks, which were designed by members of the men's team currently competing in the Asian Games in Guangzhou, China, show the flag's white crescent moon jutting up from the groin area with five stars to the side on a red background."

8.  Garrett Weber-Gale writes over at Swimnetwork "Swimming Fast...Event When You Don't Feel Great."  A good article to think about the next time you don't feel so great in the pool.  Oh and I copied and pasted the title but I do believe it's a type and that it should read "EVEN…When You Don't Feel Great" but I could be wrong.

9.  Swimming World Magazine reports that "Megan Jendrick Breaks Masters World Record in 50 Breaststroke."

10.  The Finis Blog looks at "How Equipment can Help Dryland Training Translate to Swim Training."

Saturday Wet Run - 6.37 Miles

I woke up to the sound of rain this morning.  Grrr...Not what I want of my running morning.  It took all I had to climb out of bed and even after that I really was struggling to wake up.  Felt like a zoombie.  Which makes no sense since I went to bed sorta early last night.  I got myself together and headed down to meet up with the training group.  Luckily the rain had stopped but it was misty and everything was wet.  Not perfect runing conditions.  I took off with the group and since most of them are walkers I was on my own.  I didn't get to even the second mile when I had to find a bush to pee into.  Then I was on my way again.  For the whole run I just couldn't get comfortable running.  I was cold when I started running and then after a few puddles my feet were wet and soggy.  Grrr...so I hating the morning.  I decided to try a new path thinking it would add at least a mile.  So instead of cutting through the fake town center I went around the fake town on one of the fitness paths.  Since we weren't going to have a water station set up I figured I really didn't need to run into town.  Once I got to the end of the 6 mile loop I decided to call it a day.  I was going to do the loop twice to get in 12 miles but I had enough.  Being damp isn't fun for me.  So I'll have to do another run tomorrow to make up for today. 
I figure I got in a run.  Might have not been as long as I needed but I did run.  My pacing was just okay 9:03,8:52, 9:34,8:52, 10:38, 9:25, 10:36 to average out to 9.58.  Meh...as long as I'm below 10 minutes in my training for now.  My pacing will get slower in the next few weeks as my runs will be getting longer and longer.  

The 10 Best Stocking Stuffers For Swimmers!

Stocking Stuffers For Swimmers!  Tis' the season to give all your swim mates a little holiday gift.  I've made a short little list of a few inexpensive holiday gifts for the swimmers in your life. 

1.  Deck The Halls with swimoutlet.com and it's selection of ornaments.  Pictured below is the Bay Six Aquaholic Ornament.
2.  Don we now our gay apparel or at least a swim cap.  Kast-a-way has 2010 USMS FINA LATEX CAP for only $2.50 (as of Thursday 11/25/2010 9am.) 3.  Eat and Fuel Up To Be Merry!  Gu Energy Gels from guenergy.com.  Did you know they have gingerbread ones for the Holiday season?  They happen to be my personal fav gu!

4.  Deck Your Body with Grab Bag swim suits from splish.com.  Bring some color into your swims with fun suits from splish.com.
5.  You won't need Rudolph's nose to see clearly with Kast-a-way's Bungee Swede Goggles.  Only $8.00 for my favorite swim goggles for practice.  Cheap enough not to care about when you leave them on deck and the goggle monster snaps them up. 6.  You can hang this on your chimney instead of a stocking. The Mesh Equipment Bag from Speedo.  At $13.99 it's perfect to tote your gear and keep everything else in your swim bag nice and dry.    7.  Guide us to Thy perfect swim with Go Swim DVD's.  Everyone needs some improving so why not improve by learning from the best.  GoSwim.tv has a wide selection of DVD's covering almost every single aspect of swimming from some of the world's best swimmers.

8.  Don't be all wet like a melted Frosty get the TYR Large Dry-Off Sport Towel.  It's bigger then most other swim sport towels and comes in either blue or my fav lavender.
9.  Well I'm getting bored of making cute Holiday puns but when I'm hungry on deck I fill up with Cliff Bars.  The chocolate chip cliff bar is yummy and the perfect snack in between races. 10.  Strokemaker Paddles.  With different sizes for every swimmer the Strokemaker Paddle in a must have for all swimmers.  Swimoulet.com has the full collection of strokemakers.
For more ideas check out the following online retailers:

finis

go swim

kastaway

speedo usa

splish

swimoutlet

tyr