9.3 mi run w/ 2 mi + 5k @ 6:58 pace

3200 yd swim

500 w/u
50 kick
4 x 100 odds fast 1:12s
4 x 100 on 1:30
50 kick
3 x 300 odds fast on 4:30, middle easy on 5:00 (3:45, 3:44)
200 easy
50 kick
3 x 200 odds fast on 3:00 (2:28, 2:28), even easy on 3:30
50 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I barely posted for June, too busy racing and generally feeling like garbage in between. Here's hoping for a better July

AM swim 3350 yds,

w/u
400 every 4th lap SC
6 x 100 on :20
-odds finger tip
-evens fist
m/s
3 x (2x200 + 4x50)
-200's cruise
-50's cruise descend
7 x 50 SC
w/d
200 alt breath


PM run, 8 miles planned, going to have my son pace me on his bike.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Always fun to have someone on the bike next to you while running.

AM solo swim - goal

WU: 400 swim w/ fins, 400kwf, 2x100 build
MS: 3 x (6x100@1:25, 100 easy kick recovery). Goal to hold 1:05s. Missed on #3 of third round, then held 1:07s for the rest.
400 pull, 400 mix, 100 easy

4000 scy

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https://twitter.com/mungub

Yay! July!

The 1st - Ocean swim, short & tapering (I guess) 2311 yards. Swam from Shaw's Cove through Rockpile and back.

The 2nd - Race day! Seal Beach Roughwater 5k swim (wasn't quite 5k). This is the first year they required paddler escorts. They also moved one of the buoys closer, I guess so we don't swim so far away from shore. The turnout wasn't that big, but it's part of the Southern Pacific Masters OW Point Series, and I am shooting for overall winner so I can earn a big gold towel and 15 minutes of fame. Anyway, I was the only one in my age group, so first place! (28 points). I was 13th overall out 50 some swimmers. Perfect water temperature 69-70 degrees, some big surf - they sent us off in a lull, and I unfortunately returned in a lull - would have liked to have ridden a wave in. 4902 yards in 1:05:52.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

As if a 5k swim race yesterday wasn't enough, I went with two of our marathon swimmers today out of Shaw's Cove for a 3 hour tour... a 3 hour tour... no the weather did not start getting rough, but we ended up swimming 6+ miles. I clocked 11,893 yards in 2:48. Water was around 70 and smooth with some good larger swells rolling through now and then. We were going to swim into the Giggle Crack, but it looked a little too rough in there. As we swam away and over a swell, I stopped to see how the the swell and the Crack would connect. It shot up a 30 foot plume of water - straight up. I guess a wise decision not to go in there.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Nice job in the race, and on the long swim yesterday!

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

7/2
Unplanned day off, had to work until 2 AM Saturday morning, after having been up since 3:30 Friday. Then got only 3 hours of sleep. Watched Le Tour and Olympic Trials all day, so not a total loss!


7/3
Long, easy run 12.5 miles


7/4
Swim, 3350
w/u
6 x 100 descending
8 x 75 kick/fist/swim (gooned this one all up starting off doing 75 each, maybe added 100 yds)
m/s
28 x 50 ladder
-1 w/ankle band, 1 cruise
-1 w/ankle band, 2 cruise
-1 w/ankle band, 3 cruise
-1 w/ankle band, 4 cruise
-1 w/ankle band, 4 cruise + :05
-1 w/ankle band, 3 cruise + :05
-1 w/ankle band, 2 cruise + :05
-1 w/ankle band, 1 cruise + :05
400 alt breath
w/d
200 back/free x 25


Bike, 20.9 miles
Quick easy ride after swimming.


7/5
Early morning run, 4 miles


Planning lunch ride, 20-ish miles.
ETA: Got 20.4 miles in, with some descent long climbs.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

2 hr ride yesterday.
Today 9.3 mi easy run, 1850 yd swim:

500 w/u
50 kick
6 x [100 fast on 1:30 + 100 easy on 1:40] 1:13, 1:12, 1:11, 1:10, 1:09, 1:10 on the fasts, 1:25s on the easy
50 back
50 free c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Had a new guy join us at masters yesterday, were trying to convince him to join our club.

He's a sub-53 100m swimmer (LCM). and about a 1:04 100 breast.

If he joins us, I might not be leading the lane anymore...

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Relatively easy day today. Let's just say easier than the past few days:

Another ocean swim. The temperature dropped a few degrees, down to 67/68. But swam from Shaw's Cove and around Seal Rock. The water on the inside of the rock was quite a bit colder. It's weird how that works. Anyway, 2793 yards in 36:58. Followed that with a run in Wood Canyon: 10.1 miles in 1:36.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

OK....schools are out which means our lunch time 4 lanes got shrunk down to 2 lanes with kids camps occupying the other 6 lanes....that meant 8-10 people in my lane so I basically did "pool fartlek"....empty stretch sprint all out for 10-20 m....then dolphin kick of kick on the side till another opening and then sprint all out till the next bottleneck. It was actually a good workout. Then with 20 min left, the lane shrinks down to 3 other people and I was significantly faster so I did 20 minutes of 25m butterfly as hard as I could go, 5-6 strokes on the return recovery free and then hard back to the wall and immediately back to the next 50. Basically it felt like doing a 20 min FTP test on the bike.

It was a fun workout. Then at 1 pm the kids public swim started so I just spent 20 minutes doing dolphin kick meandering through the maze. Good to see the kids having fun in the pool, and I could have grumbled about my workout being disrupted, but I actually had a really good swim and most importantly the kids are active and so was I...everyone won. I know many of the adult lane swimmers got miserable and just left in frustration. My 2 cents...there is never a bad "workout" just good workouts and great workouts...the alternative is being in a wheelchair or the hospital.

6 mi run w/ 1.85 mi @ 6:44 and 1.6 mi @ 6:40
1550 yd swim

500 w/u
50 kick
2 x [100 as 25 fly/75 back + 100 as 50 fly/50 back] on 2:00
3 x 100 middle one fast 1:11
200 fast 2:24
50 elementary back c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

AM swim, 2800 meters, short stuff today

w/u
2 x 150 (back/breast/free x 50)
6 x 50 (back/free x 25)
m/s 2 x 100 cruise + :10
6 x 50, DPS
2 x 100 cruise + :05
4 x 75 (back/breast/free x 25)
2 x 100 cruise
300 (back/breast/free x 100)
8 x 50 cruise
w/d 300 alt breath

PM run, 8 miles, middle 6 @ tempo effort, which didn't last too long. Way too hot out, 89 degrees.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Sure:
LCM:
300m w/u

Pre:
12x50m stroke/alternating F/Bck/B on +10"

Main:

4x at threshold pace:

1st:
6x50m +5"

2nd:
3x (50m +5" / 100m+10")

3rd:
3x (50m +5" / 200m+10")

4th:
3x (50m +5" / 300m +10")

300m kick (every 2nd 50 fast)

500m warm down

quote tigerchik]9.3 mi run w/ 2 mi + 5k @ 6:58 pace

3200 yd swim

500 w/u
50 kick
4 x 100 odds fast 1:12s
4 x 100 on 1:30
50 kick
3 x 300 odds fast on 4:30, middle easy on 5:00 (3:45, 3:44)
200 easy
50 kick
3 x 200 odds fast on 3:00 (2:28, 2:28), even easy on 3:30
50 kick c/d[/quote]

A fun weekend of racing!

Saturday: Pier-to-Pier (Balboa to Newport, Ca.) 2 miles in 48 minutes and third place. It was a good swim for me, but two guys I don't know outswam me. Huh, imagine that! The leaders were in the 41 minute range. Water was very near 70 and, although there were the occasional big rolling waves, they didn't affect the swim... well, not my swim, at least.

Sunday: Carlsbad Triathlon - a 1000 yard swim, 15 mile bike and 3 mile run. Again, I got third. First out of the water (While most wore a wetsuit, I didn't), got passed by the eventual winner, Tim Cohee, somewhere on the bike, and then passed by a friend, Terry, who shot past me in a fury of speed, on the bike for second place. I held my spot from then on.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Nice job racing!

this morning 6.5 mi run w/ 1 mi @ 6:44 and 2.1 mi @ 6:40
2600 yd swim w/ 12 x 100 odds fast avg 1:12

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Nice weekend! I always like racing Carlsbad, so few races will shut down entire stretches of road. I assume they're still shutting down Carlsbad Blvd completely? I was supposed to race Boulder Peak as part of the relay (run), unfortunately my teammates had to bail, then the race was canceled due to a wildfire.

7/7
Early morning easy run, 4 mile, 33:45, probably should've taken a run day off, glutes feel like garbage
Lunch ride, 20.2 miles, 1:13:33, dorky tri guy riding over Dino Ridge, Red Rocks, and Indiana St hills.
Late afternoon OWS, 2 loops at Aurora rez, testing out new speedsuit, 807 yds, 13 min


7/8
AM swim, 3400 yds, 54:52

w/u 300 IM
4 x 50 fist
4 x 75 SC
4 x 25 descend
m/s
1 x 175, 1 x 225
1 x 175, 2 x 225
1 x 175, 3 x 225 (last was 250)
4 x 100 breath control
w/d
200 back/free x 25

Lunch run, 8 miles, 1:03:48, Slow steady grinding run into hot wind.


7/9
Day off, kids' swim meet in the morning, high 90's temps in the afternoon pretty much lost any motivation to be outside.


7/10
Roost Run Club, 10 miles, 1:17:28, easy-ish effort, started at 75 degrees and finished up at 92


7/11
AM swim 2550 yds, 38:29

w/u
300
8 x 50 (odd KWF, even free)
4 x 75 (back easy, breast mod, free hard)
m/s
3 x (250 w paddles + 100 KWF, 100 free hard)
w/d
200 free easy

Easy lunch ride planned.
ETA: Got 13.2 miles in, with one good climb to get the HR blown through the roof.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Yep, they close the whole road. They do that for the Carlsbad Marathon, too. And, the "World's Fastest 5k", they shut down part of it. Carlsbad loves their sports! It's one of my favorite races and though it's not a USAT race, it brings out the best competitors. I just wish they'd bring back the funky awards rather than a chunk of pot metal made all shiny. In the past I've won a wind chime and a coconut shell ukelele.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Yeah, I've raced the Carlsbad half and full marathons when stationed at CP. Never did race the 5000 though, kind of regret that. Would have been fun to go out like a bat out of hell and try to hang on with the big boys for as long as I could.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Just swimming 2x per week right now.

Main set today was 4x175 on 3:00, descending 1-4. I was totally a Sally Save-up 2:23, 2:20, 2:16, 2:05 , but even so, a 2:05 was pretty good for how little I'm swimming this month. Had a bit more in the tank too.

Did a bunch of other stuff to bring the total to 3000m.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

7 mi run w/ 2 x 1 mi 6:27, 6:22
1850 yd swim

5 x 100 on 1:30
50 kick
4 x 200 on 3:00, 4:00, 3:00, 2:45 odds fast 2:28, 2:26
100 kick
200 IM
50 kick
150 c/d free w/ 3rd 25 fly

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

7/12
-Early morning easy 4 mile run in 32:55
-Lunch ride, 22.5 miles in 1:15:54, up west side of Red Rocks and sprint up Dino ridge
-Planned OWS but forgot my swim bag.....GGGGGRRRRRRRRRR


7/13
-Swim 3000 yds
w/u 2 x 200
-1 kwf/swim
-2 build
2 x 300 DPS
m/s 12 x 100
-3 cruise + :10
-3 cruise + :05
-3 cruise
100 easy
4 x 125
-100 fist
-25 recovery
w/d
200 easy


-8 mile run planned for lunch
ETA: Ran 1:01:57, generally mod effort, with 1/10th mile strides every mile.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

AM: 7.5 mi easy run
PM: 2100m outdoor easy swim - outdoor pool primarily to cool off.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

60 minute continuous swim. 4300m

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly