...Cheetah in Training...

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March 27

Day of rest.
 

March 26

Swim
  • 50m
  • 1950.00 yards
  • -----

Swim Workout #1

W/U: 100 easy swim, 3 x 100 Kick w/ fins RI :20
-----100 kick on side w/ arm extended, eyes opened
-----100 kick on side w/ arm extended, eyes closed
-----100 6-kick & switch (shark fin)

Main set:
4 x 50 FTIP w/ fins RI :20
(drag fingertips and slip hand into water in front of shoulder)
100 easy swim (no fins) RI :30
4 x 50 25 FTIP, 25 swim w/ fins RI :20(on 25 swim, keep high elbow and hand close to water)
100 easy swim (no fins) RI :30
4 x 50 (25 R/ 25 L single arm, w/fins) RI :20
(keep resting arm extended forward)
100 easy swim (no fins) RI :30
2 x 50 Catch-up w/ kickboard & fins RI :20
100 easy swim (no fins)
4 x 50 Catch-up w/fins (no kickboard) RI :20

C/D: 250 easy (100 SW, 50 back, 50 breast, 50 TORPEDO!)

Focus on keeping high elbow and hand close to water. Extend arm in
front of shoulder, not towards head or across body.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

This was my first time using fins for drills since my session with the coach. Still awkward, but not as bad as the first time.

... and before you you ask, TORPEDO was when I kept my arms at my sides and shot ALL the way across the pool under water with the fins... WOOOOOSH!!! It was FAST! And with my arms down at my sides, I truly felt like a torpedo!!!

Looks like I've been lazy with the bike this week.  I better get that addressed.  This weekend, I'm going to look for a good mid-week route because riding in the neighborhood ain't gonna cut it.  I'm hoping for a long flat stretch, but worst case scenario I'll be out on my old friend Plank Rd.  Don't get me wrong, I love ole Plank, but one vist per week on Sunday is enough!  Like one of those relatives you can only take in small doses...

March 25

Run
  • 58m 23s
  • 6.00 miles
  • 09m 43s /Mi
My fins and new goggles finally came yesterday!  Now I can start including more drills with my swims. 

Seahorse morphing into Sailfish!
 

March 24

Swim
  • 1h 15m
  • 2800.00 yards
  • -----

wu - 400
main - 2200, RPE Seahorse being chased by a Mantaray.
cd - 100 sw, 50 back, 50 Stingray!

I did not intend to do this much yardage today, but I was counting by 200s and just kept going. My package from Swim Outlet better be here today! I need my fins and my new goggles.

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    1
    12
    12
    10
    10
  • BACK - One Arm Row
    3
    4
    12
    10
    10
  • BACK - Seated Side DB Raise
    1
    12
    12
    5
    5
  • BACK - Seated Two Arm Row
    1
    12
    12
    5
    5
  • BACK - Superman, Traps
    1
    12
    12
    0
    0
  • BICEPS - DB Concentration
    3
    4
    12
    8
    8
  • BICEPS - DB Curls
    2
    4
    12
    8
    8
  • BICEPS - Hammer Heads
    1
    12
    12
    8
    8
  • CHEST - Flies - Flat
    3
    4
    12
    10
    10
  • CHEST - Pushups
    2
    15
    15
    0
    0
  • SHOULDERS - Military DB
    2
    4
    12
    8
    8
  • SHOULDERS - Side Laterals
    1
    12
    12
    5
    5
  • TRICEPS - Bench Dips
    3
    4
    12
    0
    0
  • TRICEPS - DB Overhead Extension
    1
    12
    12
    10
    10
  • TRICEPS - Dumbell Kickbacks
    1
    12
    12
    5
    5
Popped awake at 3:00 a.m., so I decided to do some dumbbells... after I played around online and drank some coffee.  Had I not played around, I could have done abs too.
 

  • Health data: Hours slept: 6

March 23

Run
  • 42m 08s
  • 4.00 miles
  • 10m 31s /Mi

Recovery run, ouch. I could not have run any faster even if Cujo were chasing me.

As I was shuffling along, all of a sudden the American TTT came to mind. And I thought, there is NO WAY I could race again right now with the way I feel. I wondered what it feels like inbetween TTT events and how your body feels going into the next event. Maybe the four races as close enough together that your body doesn't really have time to stiffen up inbetween. Guess I'll have to ask someone who has done it.

Bike
  • 52m
  • 13.10 miles
  • 15.12 Mi/hr

Neighborhood ride.

Sport
  • Stretching
  • 10m

March 22

Swim
  • 1h 15m
  • 2700.00 yards
  • -----

wu: 200 left, 200 bilateral, 200 right, 200 bilateral
main: 1900 ladder. 300, then 275, 250, etc, until 25
cd: 200 swim, 100 back, 100 Stingray!

Swim felt good after yesterday's race!

Goggles have been leaking horribly. I assume the chlorine has taken a toll and they need replaced. I ordered new ones along with the fins. I hope they come today so I can focus on the drills the coach gave me.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Bicycle Crunches
    1
    20
    20
    0
    0
  • CORE - Bridged Leg Lifts
    1
    20
    20
    0
    0
  • CORE - Crunches (FB)
    1
    20
    20
    0
    0
  • CORE - Half Up Twists
    1
    20
    20
    0
    0
  • CORE - Heel Touches
    1
    20
    20
    0
    0
  • CORE - Hip lifts
    1
    20
    20
    0
    0
  • CORE - Knee-up Crunch
    1
    20
    20
    0
    0
  • CORE - Oblique Crunches
    1
    20
    20
    0
    0
  • CORE - Oblique Leg Extensions
    1
    20
    20
    0
    0
  • CORE - Pushups, Knee
    2
    15
    15
    0
    0
  • CORE - Side Plank Dips
    1
    20
    20
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0

March 21

Run
  • 1h 52m 22s
  • 13.10 miles
  • 08m 34s /Mi

Tobacco Road Half Marathon - This was another PR AND I surpassed my goal. McMillan said that if I could run this in <1:54, that I am capable of <4:00 for a full mary. And if I can <4:00 a full mary next spring, I should qualify for Boston 2012 (when I age up to 45).

With Tri season upon us, I doubt I will build my distance much until after my last half iron in Nov. But as SOON as B2B is over, I will change my slogan to "Marathoner in Training!"

Sport
  • Stretching
  • 15m

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Maria527's Training Log


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