Thoughts on swimming.

For the past 3 months I have been using a program from Swimplan for all my swim workouts. What's nice about this program is that the workouts are personalized based on time trials, how much time you want to swim, intensity level, and what equipment you want to use. What makes it even better is that it's a free service.

Using this program has kept me motivated to swim consistently through the winter months. Before I head to the pool I print out a new program and tape it to my water bottle. I don't know how other people manage their swims, as fas as, how to remember time and sets of lengths but what helps me is to bring the printed workout to the pool so that I can enjoy my swim and not get confused with lap counting or distance.

Having this program has also taken my mind off the frustrations of improving my swim technique. I've given up on trying to be a perfectionist. I'd love to have a swim stroke like some great olympic swimmer. I realize I should just focus on having a good time and enjoy where I'm at in my abilities. And as long as I can get through a swim during a triathlon and have enough energy to power through the rest of the race, I'm happy!


Here is todays workout in detail format from swimplan.com:

Duration
45-60 mins
Distance
2200yd
Pool length
25yd

Warm up
• 8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd

Freestyle swim at a steady pace.
Build up
• 8 x 50yd Single Arm with Zoomers (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd

Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm, followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.

Core
• 8 x 50yd Freestyle Swim, leave on 01:10 / 50yd

Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
• 8 x 50yd Freestyle Swim, leave on 01:04 / 50yd

Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 1 x 200yd Freestyle Swim, rest 0:30 / 200yd


Warm down
• 8 x 25yd Easy, rest 0:10 / 25yd


This is the swim without the descriptions and is what I taped to my water bottle:

Warm up
• 8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd

Build up
• 8 x 50yd Single Arm with Zoomers (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd

Core
• 8 x 50yd Freestyle Swim, leave on 01:10 / 50yd
• 2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
• 8 x 50yd Freestyle Swim, leave on 01:04 / 50yd
• 1 x 200yd Freestyle Swim, rest 0:30 / 200yd

Warm down
• 8 x 25yd Easy, rest 0:10 / 25yd

Hill Running.

Today, I ran the same hill workout that I did 2 weeks ago. This time I did not run the recoveries down the hill backwards. It took a good week before my calf muscles were healed from the soreness I got from that workout. Lesson learned from that was not to over do the workout while trying something new. I think backward running is good for strengthening different muscles but next time I'll just run a few backwards for fun and not for a complete serious workout.

Weather conditions was about the same as last time but the temperatures was about 5 degrees colder today. I ran by the south Marginal road, near Lake Erie, where there were some strong winds coming off the lake. It was cold. But, what's important is that my legs felt good and I was able to run the hills a little faster.
A few more hill workouts and I'll be ready to hit the track for some fast intervals at the end of February.

Running with pain.

It's Sunday morning and with outside temperatures hovering around 7 degrees forced me to get my hill workout onto the treadmill. My creative workout on the treadmill included 2 x with 3% incline at 6:24 pace for 2 minutes, 2 x 5% incline 6:24 for 90 seconds, 1 x 7% incline 6:24 for 30 seconds and then finish with 1 at 7% incline 6:24 for 3:30 minutes. I felt good, even though, my gastrocnemius muscle in both legs has suffered damage from Wednesday's hill workout. They are so-o-o-o sore like never before. Even a gentle rub brings shooting pain. Usually, soreness lasts a couple days but this one may take 4 or 5 days before the pain goes away.

Up and Down the Hill

Today I had some fun running hill repeats. The hill is on E. 40th Street off the North Marginal. It rises 60 feet in .10 of a mile for a 6 percent grade.

I began the workout with a 1.5 mile easy run from work to the top of the hill. At the top of the hill I turned around and ran down backwards. At the bottom I sprinted back to the top. I repeated this sprinting up and backward jogging for a total of 9 sets. I could feel my calf muscles getting tight after 6 or 7 repeats. I do hope the calves aren't too sore for tomorrows bike workout.

Winter Sunshine

It could be 37 degrees outside but as long as the sun is shinning it's a beautiful day to be out enjoying the sunshine. After dropping off one of my families old clunker at the junk yard I rode back home on my commuter bike and managed to get 19 miles of riding on this fine sunny winter day. I don't mind the winter months but I do miss the sunshine. Sunshine sure helps with the winter time blues.

I still want to get out on my cross country skis this winter. I missed a couple opportunities we already had but, even if I have to make a "sick day", I've got to get out and enjoy the snow. Having the skis gives me a good reason to get out and enjoy the snow.

Starting Monday I begin week 9 of my 12 week off season cycling and core strengthening workout routine. I think being consistent is important in improving ones knowledge and overall health and strength. That's why I like having schedules. Give me 12 or 18 weeks of specific training and I'm all over it. I don't need motivation to get out and swim, bike, run, or do core training because I have a set time and it'll be over before I know it and hopefully, during that time, I learn something. Then I can move on to something else.

Challenges ahead!

"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do."
Eleanor Roosevelt

Here is a list of things I must "look fear in the face" and overcome:
* Run a sub 3 hour marathon - deciding what Fall marathon to do this in.
* Complete an Olympic Distance Triathlon in a time of 2 hours 20 minutes or less - This is the only distance I will race this summer.
* Complete a Half Ironman Triathlon in under 5 hours - Summer of 09 but training began since my first attempt last year and will continue all through this year.

To kick off the new year I will race a 5K in February to help gauge my training plan for a sub 36 minute 10K in May. The highlight in April will be a Duathlon. May will be the Cleveland 10K where I have unfinished business because of the mishap at last years race. June will start with triathlon racing season and will go through September. Then a sub 3 hour marathon in October or November is in the plans. Additional training and racing plans will be announced soon.

Happy New to all my friends and family!