Oh, 2.5 weeks to go...that means in the next 16 days the 16 worst injuries you have had in your life will resurface to varying degrees! That's OK, you want them to all make their appearance now and tell them to go back to Mauna Kea style dormant status for race day vs some active volcano like Etna!

I have nothing useful to report from today's swim other than pulling out the three hole bike inner tube band (one for each ankle and a 4 inch long loop between the legs)....allows for a bit of kicking but keeps it tight.

Yeah, I kind of bought it "for science".
I'm actually fairly worried about the straps cutting into my shoulders.
At least women don't have to worry about making diamonds out of the family coal.

 

300 pull
200 swim
14 x 50 with 2 sightings every 25
4 x 50 @80%
2 x 50 @ 90%
300 pull
200 swim
2 x 75 as back/breast/free
4 x 75 as 25 fast/50 easy
6 x 75 pull @ 75%
8 x 75 @80% (on 1:20)

3500 scy

4.8 mi run, rolling hills

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_____________________________________
What are you people, on dope?

—Mr. Hand

8 mi run w/ 2 mi @ 7.7 mph + 4.2 mi @ 7.8 mph (felt like half marathon effort)
1400 yd swim easy and continuous with 3 x 50 kick interspersed

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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

2200 SCM this morning. I was short on time so I just skipped the warmup and went straight into 20x100 (odds IM, evens free) and used the first few as warmup until I got going.

You've no idea the number of times I've realized the middle of my cap was over my temple, *after* a workout.
Mortifying.

Lunch today
Warmup. 200s 200k

Main set 16x100 as:

4 on 1:40
4 on 1:20 hold 1:15 (15, 15, 15, 15)
4 on 1:45
4 on 1:20 hold 1:15 (14, 15, 15, 11)

400 ez
2400m

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Are you doing the 100s on 1:40 and 1:45 easy or also strong?

Easy (1:20 to :25)

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Swimming Workout of the Day:

Favourite Swim Sets:

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

OK, great you got the calf twinge injury out of the way. That one should be clear for Roth. Hopefully you can clear out the other 15 worst injuries of your life over the next 15 days and then you can be injury free for race day. If you're feeling old, heavy and out of shape right now, then that's about the right feeling at this point in the pre race (by the way, I did not call you old, but part of the self doubt routine is all of us have to feel it would be better to be younger). Keep up the intensity Natasha Badmann pre IM style....it will keep you mind off the next 15 injuries you have to get out of your system!

My routine today was 30 min very slow treadmill shuffle, 30 min of weights (mainly core and other lifting standing on one leg at a time), then 60 min in the pool "core work" basically dolphin kick 10 kicks on every wall push off and then doing whatever else I was planning to do, but it was basically doing dolphin kick push offs and random "fartlek" for 60 minutes.

By the way, 7 in a lane 50m, is like 3 in a lane 25m!

This weekend I am heading up to Tremblant to volunteer at the 70.3. I think I will pack my wetsuit and do my first open water swim since IM Tahoe 2015!....but water temp is only 64F and I am a cold wimp....I could end up at the local pool which is awesome.

3.5 mi run early + about 3700 yds at a meet
won the 500, the 200, and the 1000


500 6:10.8
50 32.12
100 1:08.33
200 2:20.62
1000 12:37.25


I am happy with the 500, 100, and 200 times; I was shooting for sub-12:30 in the 1000 but I (a) didn't have anyone around me - I lapped the other swimmers (b) have not been putting in enough yards to swim a fast 1000 and relatedly (c) wasn't sure how to pace it


In any event, it's always nice to win and I had fun.

---

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 work on the swim,TC.
I had to laugh at your 50/100 times. Surely a dive gets you a second or two?
Good work on the wins.

Ah, the 50 time is wrong. It was 32-point-whatever.
5 mi hike yesterday afternoon

5.2 mi run, 1500 yd swim today with 3 x 100 'fast' at 1:14s , 1.5 mi hike.

---

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

Monday, June 26: 7.7 mi run, 600 yd swim

---

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

Twice through:

200 pull with band
200 swim
200 pull with band
200 swim
200 pull with band
10x100 @ 80%

4000 scy, 1:12

7.4 mile trail run, zone 2, rolling hills

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_____________________________________
What are you people, on dope?

—Mr. Hand

2900m today

Warmup

Main set (3x300 @ 30 -40 s rest)
1. Kick moderate free & fly
2. Swim strong. 3:43 (first time under 1:15 avg for anything over a 200 this season, so "yay".
3. IM drill swim moderate

Main set 2
4 x
(3x50. 1 drill, 2 mod, 3 fast) on 1:00)
In IM order
50 ez warmdown

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Swimming Workout of the Day:

Favourite Swim Sets:

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

As I mentioned I went up to Tremblant this weekend where the 70.3 was going on and packed my wetsuit for my first open water swimming since Tahoe 2015.

Yesterday evening, was my first after the race was all done and the first 5 min was weird with the sleeves on and all that flotation for the core and legs without having to do it yourself. After a few minutes, it all felt like complete cheating. It did not even feel like real swimming (Oh man, I sound like a snob pure swimmer....what did you guys turn me into). But I started getting bored really quickly doing freestyle only....no kick sets, no breast, no fly, no fins only....seemed kind of monotonous even though the environment was nice.

It really felt like I was flying and the nice thing was the mini spasm I get from my disc at every turn was not part of the game since no push offs. But after 65 minutes I got bored and I was at a point in the lake that is around 6 minutes from the beach and just "went home" with a hard "400m" effort. I am certain I covered more than 4000m as I barely stopped

This morning, I was back in the lake around 12 hours later, but this time the waves were really big (almost whitecaps, but not quite). I lasted 93 minute this time, but it really got monotonous after a while not being able to do the other strokes, but at least working with or against the waves doing loops in one cove kept it interesting. I figure I covered over 5000m, so a solid 9000m-ish in a wetsuit.

Honestly my body feels like I barely did 5000m in that time. All that wetsuit stuff just feels like cheating. Back to the pool tomorrow and looking forward to doing "real swimming"...that wetsuit stuff felt like swimming with a paddle board under my core holding up core and legs. It's barely the same sport (and no when I get back to doing tris, I am using every ounce of neoprene paddleboard effect that they allow me to use LOL)!

Am I officially a member of the fish group around ST as a result of my newly acquired scorn for wetsuit swimming?

Ahh swim meets. I should do one again sometime. :p

6/20
1100 yards in the overheated sloshbucket - 0ver 90 in there. Couldn't do more.
Then, in the afternoon, got down to the ocean for a nice 3026 yards in 48 minutes. Pretty rough conidtions with increasing surf and windy chop, plus high tide causing reflected waves.

6/21
Morning foggy swim - kept it in the cove because it was too hard to locate our normal swim targets. 1500 yards in 21 minutes
Did the same in the afternoon, but instead of fog, some healthy wind. 1638 yards in 25 minutes

6/22
Coveathlon #2 swim - with wetsuit top, this time - 1068 yards in 12:09 followed by a 5k run in 21:19

6/23
An Afternoon swim at Strands. Water temperature has dropped to 64, so I wore my SwimRun wetsuit - that orange Orca shorty - 2306 yards in 32 minutes

6/24
Longer ocean swim in same wetsuit out of Oak Street - 3726 yards in 55 minutes

6/26
Back to the pool doing a workout prescribed by the GF - 3500 yards in 1:11

500 w/u mixed stroke
6x150@2:40 50k/100IM
400 pull progressive effort
200k
6x [4x50@:40&2x50@:50)
8x50pull 25bk/25fr
200 s/k cool

At lunch in 96+ degree weather, I rode about 13 miles in 41 minutes. Was hot, but still felt great out there.
Then back to the ocean this afternoon for a quick little 2187 yards in 31 minutes -water is warmer, so no wetsuit.

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

8 mi run w/ some 1 min pickups
1000 yd swim: 9 x 100 on 1:30 and 100 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

20 x 100 today, but with a twist.

4 moderate, 1 quick
3 moderate, 2 quick - had to be quicker than the 1 quick one
2 moderate, 3 quick - again, quicker than the 2 quick
1 moderate, 4 quick, and again, quicker than the 3 quick.

all on 1:30, so not much rest and can't go too slow on the moderates.

moderates were all around 1:20 / 21,

quick were 1:16, 15, 15, 14, 14, 13, 13,13, 13 12

Nice little aerobic set, building intensity all the way through.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

no swim yesterday; was super tired so just a 5.5 mi easy run and 2 mi walk.
today 7 mi w/ 4 mi moderate (2 @ 8:27, 2 @ 8:20) + 1500 yd swim

5 x 100 on 1:30
3 x [200 fast on 3:00 + 100 on 2:00] 2:36, 2:32, 2:33
100 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

Canada turns 150 on Sunday....what is the set for the Canadians on here....I am thinking 150x50 of something....and no, I am not doing it 50/50 fly free!!!




Dev

Did the IM set again. Couldn't remember what off time I used the last time, so I guessed and wound up getting an additional 15 secs rest. Dunno if that made a difference, but the breaststrokes were quicker.

450 skp
4x50 @ 60 (2 fly drill, 2 free)

Main Set
100 fly on 2:15 (1:12) -
2 x 100 back on 2:15 (1:20, 21)
3 x 100 breast on 2:30 (1:40, 40, 39)
4 x 100 free on 2:00 (1:11, 11, 11, 9)

200 ez warmdown

Sum of averages 5:23. 1 sec quicker than the last time I did the set !

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Swimming Workout of the Day:

Favourite Swim Sets:

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