Getting Chicked... Again and Again AND AGAIN.

Tuesday, December 15, 2009

I had quite a humbling experience in the pool today. It's not that I've never been passed before, because I definitely have... many times. Girls and guys alike - it's not new to me. I've never been chicked like this before, though... woah boy...


Lots of gear out on the deck today, aka SEE (swim enhancing equipment)

Some Background: since I'm out of town on Friday and most of Saturday, I've decided to try and swim at least 3, maybe 4 times before Friday (at a lower distance) as well as to finish strong before the xmas holiday (out of town for 8 straight days). Today's workout mirrored yesterday's swim-workout, albeit with an extra 100m cool-down. Let's set the stage for maximum chicking:

Ladder Workout - 2100m
500m - warm-up
500m - 9:03 (1:49min/100m avg.)
400m - 7:15 (1:49min/100m avg.)
300m - 5:24 (1:48min/100m avg.)
200m - 3:33 (1:46min/100m avg.)
100m - 1:37 (1:37min/100m avg.)
100m - cool-down

I was pretty gassed from yesterday's swim-gym combo so I didn't expect my times to reflect any great improvement, but then again I would also be pretty disappointed if my times took a serious hit. HOWEVER, I was very pleasantly surprised to see that all of my times fell below the 1:50 mark. Very nice! I was really gassed by the end though, so the 200m and 100m sprint just did not feel like my best work.

[I then hit the gym for 30 minutes and then the trainer for another 30 minutes (no knee pain!). PROGRESS again on the knee...]

Back to the chicking thing...

This girl in my lane was relentless. We may have well as been swimming 3-wide in the lane - people going down, people coming back and this chick just passing people in the middle. It really hit home though on my last 100m. Like I said above, I wasn't feeling my best at this point. I went BALLS OUT from the wall. About halfway down she comes cruising right by... no hard-breathing, no erratic form... just cruisin'. Faaaaaaaaaaack! I hit the 50m mark and I see her there on the wall pulled up in front of me resting. She then takes off again - thankfully, otherwise I would have been chicken TWICE in only 100m. 

Me = IMPRESSED.


The price I paid for swimming right up against the lane-marker in fear of the ultra-swimmer who kept chicking me.

All things considered, it was kiiiiinda hot.... i'm just sayin'...

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Shortened Swim, Supplemented w/Gym

Monday, December 14, 2009

The swim-workout was shortened today due to ulterior responsibilities.


We had 8 people in our lane today. This was definitely the most crowded I have ever experienced at this pool.

Tired and leaving the pool.

With that said, I was only able to squeeze out 2000 meters and they looked like this:

Ladder Workout - 2000m
500m - warm-up
500m - 9:10 (1:50min/100m avg.)
400m - 7:11 (1:48min/100m avg.)
300m - 5:22 (1:47min/100m avg.)
200m - 3:29 (1:45min/100m avg.)
100m - 1:31 (1:31min/100m avg.)
No cool-down

I then hustled on down to the gym and got in about 30 minutes of light weight-lifting and abs before heading home.

I'm headed to Philly for Friday and Saturday so my usual Friday swim is going to be canceled. My interim goal is to make it to the pool two more times this week before then, and then perhaps celebrate by going a 4th time on Saturday afternoon when I return. We'll see how that goes, though.

In other news, my yankees picked up Curtis Granderson from the Tigers. Since I grew up in Detroit, I get to enjoy the prospect of all of my friends moaning and groaning. My NL team, the phillies (great year last year for my teams, btw.) are looking like they're about to lose one ace (Cliff Lee) and pick up another (Roy Halladay). I'm clueless as to what their incentive for this was, but we'll wait to see the final details on the deal before jumping to too many conclusions.

Oh, and I also got this (below) in the mail. I was able to train using aerobars and a similar seat-post, but my friend was so inspired by following along with my ups and downs that he has decided to get back into it himself - thus, no more borrowing bike stuff.

 
Sweeeeeeeeeet.

Current weight = 178 pounds. Nice!... although NONE of my suit-jackets fit me anymore, EXCEPT the suit I wore in highschool (aka the prom suit). Looks like I may have to borrow something for the remainder of the Christmas party season.

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Friday (Almost) Fun Swim!

I've been following the blog of the ridiculously hard-working Dirk De Heer and his swim workouts had just baffled me. I don't know that I've seen any one swim workout the same as any others, EVER. Part of that makes my OCD side freak out, but then the other part of me (the part that's in the pool) relishes the opportunity to break out of the mind-numbing repetition that my swim-workouts are becoming. With that in mind, I present you my first ladder swim-workout!

Ladder Workout - 3000m
500m - warm-up
100m - 1:42 (1:42min/100m avg.)
200m - 3:42 (1:51min/100m avg.)
300m - 5:46 (1:55min/100m avg.)
400m - 7:41 (1:55min/100m avg.)
500m - 9:42 (1:56min/100m avg.)
400m - 7:30 (1:53min/100m avg.)
300m - 5:36 (1:52min/100m avg.)
200m - 3:29 (1:44min/100m avg.)
100m - 1:33 (1:33min/100m avg.)
No cool-down

I got caught up again in the first half of the ladder trying to worry about times and ultimately under-performing in my mind, as opposed to focusing on technique. I felt a lot better in the second half, but I also felt like I was pushing myself harder.  Oddly, or not, improvement per-100m from the first half to the second half was quite low. I felt like death on the last 100m, but was also intrigued by this feeling of chaos happening in my body.

As stated above, there was no cool-down b/c I had to quick rush home and get showered so that I could meet my fiancee at the airport. Thus began an awesome weekend full of long walks on the beach in the freezing rain, a 40-man bar crawl and the best bleu cheese to ever enter my mouth (Saint Agur, from Cheesetique).


First of all, there were f-ing Santas EVERYWHERE... very strange.

The 2nd shirt-concept adopted in t-shirt form. Concept #1 would have had a manger scene on the front with the words "one-night stands aren't always a bad thing" on the back. Classssssy!

What night is complete w/o doing a "bucket stand" at a bar with no windows and not even enough permits to mix your drinks for you - yes, they handed you small travel-sized bottles, a can of coke, a bucket of ice and a plastic cup.

I followed up the weekend by hitting the gym for an assortment of weight-training exercises and jumping-rope. I then parked my trainer in front of the TV for Eagles vs. Giants on Sunday night football. (GO EAGLES!!!!!!). 45 minutes on that and my knee was telling me to get the f*** off. So I did, then iced and aspirined... then ate Chicken Ala King over white rice. It was heavenly.

Tomorrow: Swimming

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3-Day Update (Bonus Morning Swim!)

Friday, December 11, 2009

Tuesday
Baby steps on the trainer, again. About 33 minutes while watching an episode of Breaking Bad, but the knee started to feel a bit tight so I called it quits and enjoyed the fact that 33 minutes was better than 0 minutes. Then I did some abs and some push-ups.

Pad Thai for dinner... again. This is the 4th night in a row...

Wednesday
I dragged my ass out of bed at 5:50am. It was miserable. I could hear the rain splashing against the windows and walls of my apartment. The scooter was drenched, which meant I would be taking the bus to the pool for my first morning swim since last August. I expected to see the big guns out there making waves, but the pool was surprisingly uncrowded. Half-awake, I swam the following...


Two to three in a lane, tops!

Speed Workout - 3000m
500m - warm-up
5 x 100m - 1:40, 1:41, 1:38, 1:41, 1:42 (1:40min/100m avg.)
5 x 200m - 3:39, 3:36, 3:38, 3:34, 3:37 (1:48min/100m avg.)
5 x 100m - 1:41, 1:42, 1:43, 1:41, 1:37 (1:41min/100m avg.)
100m - w/paddles (looked/felt like a fool... very uncoordinated)
400m - warm-down

I felt tired as hell during the 3rd 200m and eventually would fall into my "slow down and try to be more graceful with your form" mindset and that did not seem to cause me to sacrifice any time.

I did have a full-on collision with this horse's ass who thought when you pass someone it's proper etiquette to move ALL THE WAY OVER to the other side of the lane, instead of just swimming in the middle. I tried to hold back the frustration and waited for him to apologize but he just looked at me like I was in the wrong spot. I finally broke the silence with "what, no apology? nothing?" His response?... "No." I swam off. A few laps later he waved me down while I was between sets and very graciously apologized. That made me feel good, b/c we're both out here busting our asses together early in the morning. No hard feelings.

Overall, I was really proud of the fact that I was able to pull off the morning swim. As it did during the summer, it totally changes your attitude and outlook on the rest of the day in a pretty positive way (so long as you're not incredibly tired). I would very much like to try and make a habit of morning swims. Unfortunately that means going to bed at a decent time.

I'm feeling a self-discipline New Years resolution forming in my head...

(p.s. pad thai AGAIN for dinner... arrrRRRRRGHGHGHG!!!)

Thursday
More progress. I did 45 minutes on the bike trainer staying around 160bpm on the heart-rate monitor. The legs felt GREAT. I ate a healthy portion of pad thai right after work before the "ride," but I covered it in soy sauce to make it feel like I wasn't eating the same damn thing I've eaten for at least 7 or so meals already this week. I also forgot to drink anything before/during/after dinner, as well as have any type of hydration on-hand for the workout itself. Felt a little woozy toward the end there, but very VERY happy with this subtle progress, none-the-less.

More pad thai for dinner... only one more god-forsaken meal to go then I'm rid of that shit for at least another three months. Soy sauce is running low though and Sriracha just doesn't trick me anymore.

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Slllllllllooooowwwwwwwww

Monday, December 7, 2009

Pretty sluggish today, but I did raise my daily distance total to 3000 meters.

Distance Workout - 3000m
500m - warm-up
500m - 9:27 (1:53min/100m)
500m - 9:23 (1:53min/100m)
500m - 9:27 (1:53min/100m)
500m - 9:29 (1:54min/100m)
300m - Drills
200m - cool-down

My form felt sloppy - something I've been starting to feel more and more of lately. Perhaps this is a sign I should be focusing more on form and not as much on (attempted) speed.

We'll give it another go on Wednesday and see what happens.

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Progress.

Sunday, December 6, 2009

One BIG, small step forward tonight.

I rattled off 33 minutes on the bike trainer that has been gathering dust in my living room for the past two months. My knee has not permitted me to run, let alone do any time on the bike for quite a while now. It's been easing up a bit, so I thought I'd give it a shot.

Of those 33 minutes, the first 7 or 8 were spent warming up and feeling out my knee to see how it was going to respond. I got no warning signs so I cranked it up slowly and sat "in zone" (~160 bpm) for the remainder of the time. I wanted to stop before I felt something that made me say "you did too much, stop," which is why I got off when I did.


It's Christmas season, so enjoy these photos of my trainer setup (watching Sunday Night Football) with green and red color isolation.

I'll give it another shot on Tuesday and see about going for at least 45 minutes.

Progress.

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WTF... SNOW?!?!?

Saturday, December 5, 2009

I dragged myself outta bed at a normal hour this morning hoping to get to the pool by when it opened at 9am. HOWEVER, I looked out my window and saw heavy rain/sleet. Craaaaap. That meant an enjoyable scooter ride would be replaced with a long-ass bus ride. On the scooter, I can get there in about 10 minutes. On the bus, it takes closer to 45 minutes.

When I did FINALLY make it to the pool, this is how it looked outside.



Gross, but better than the "Michigan Alternative."

I ended up getting inside around 10am. THE POOL WAS PACKED. I mean, PACKED. There were literally no less than 8 people in each lane (except for the fat-lady/old-man lane on the far right... only about 3 in that one). I jumped in and just got in line.


This was taken on my way out. 
Notice how un-crowded the pool is now.

I wasn't doing any intervals or any other time-specific drills, so I had no problem going slightly slower/faster than usual. My plan was to do a 3000+ meter swim (a personal distance record) in an attempt to start raising my distances another notch.

The first 1700m were TOUGH. In addition to the pool being crowded, I just didn't feel like I could get into a rhythm. I made a point not to time myself so that I didn't start trying to shoot for any specific time, or make-up for a slower lap with an especially faster one. Although if I had to guess, I'd say I was somewhere in the neighborhood of 2:00min/100m.

The rest of the swim was gravy. The lanes starting to clear out and I quickly fell into rhythm. One of my small motivational tools are to measure my progress against other swimmers in my lane. For instance, if you and I cross paths in front of the lifeguard's chair going opposite directions, then my goal for the next lap would be to get to the lifeguard's chair first. It's lame, I know, and the other person has NO IDEA I'm racing them. Buuuuuuuut, I know - and I'll take any motivation I can get.

Around the 3000m mark I started feeling sluggish. I was secretly plotting against myself, though and had long-ago decided that if I made it to 3000m without any drastic problems, then I was going to go for 3300m. Heh, and at that point I began plotting secretly against myself even more and decided at 3200m that I was going to take it to 3500m!

So I swam 3500m! That's the longest swim of my life by a factor of 800m!! Wohoo!! I felt tired, but great at the same time. My lower back was a bit sore, but I quickly remedied that my marinating in the hot-tub. While soaking, I looked out the window and saw the following...


Ahh!! What is that white crap?!?

Grrrreat - it was snowing.  At this point I was incredibly happy that I had decided not to take the scooter through the rain/sleet because it would be 100% unrideable in this mess.



Nasty!

In any event, I'm proud of the new distance-record set (3500m) and my subsequent weekly record (8900m). I'm now planning on raising the baseline distances for my regular weekly workouts (currently 2700m) to around 3000m and then trying to squeeze off a nice, longer-distance, continuous distance swim on a weekend morning.

 

I'm now looking forward to laying back on the couch and enjoying a great day of college football!

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No More Tears!

Friday, December 4, 2009

I kinda suck at uploading photos at the same time as I write-up a post. In keeping with that theme, I've added photos of the two pairs of goggles I mentioned two post's ago HERE.

I pulled a muscle in my back yesterday at the gym doing some circuit training so instead of doing my schedule swim today, I simply did some kick-boarding and marinated in the hot-tub. Tomorrow morning will be a big make-up swim though, I promise.

On a side note, I did make it out to the store and picked up some Johnson & Johnson Baby Shampoo. Ryan, member of the American Girl Tri Team, recommended it to me after I complained about foggy goggles on multiple occasions. I tried to squirt a small drop onto just one lens, but it ended up being more like a healthy spoonful. Never-the-less, I smeared it all around the insides of the lenses and then gently rinsed them out in an effort to leave a tiny film behind. I did all of this before heading to the pool this evening and can confirm that it worked BRILLIANTLY - no more tears!... or fogginess!


Got a few funny looks shopping in the baby section...

In the meantime, I'm going to go make myself some pad thai!

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EAT MY WAKE, B*TCHES!!

Wednesday, December 2, 2009

I had a good swim today. Very good.

Well, for me at least...

After Monday's splashathon, I was ready to get back into the pool and show myself that the lapse in my times were a fluke and that I had not regressed, but actually PROgressed. Buuuuuuut, I almost forgot my goggles again. You see, through a very convoluted path that did not involve any mailing/shipping services I was able to get them from MI to DC. All I had to now was pick them up... in the middle of a work-day... on my scooter... while it was raining outside... all the way across town. NICE!



My SWEET ride.

I hopped on my scooter, which I had named Renzo for about a day (but then decided I hate people who name their vehicles so I quickly unnamed it), and vowed not to return to the office until I had a pair of goggles stuffed sloppily into my jacket pocket, probably scratching the screen of my case-less iphone.

Aside from the one wrong turn that put me in front of Cafe Saint Ex, instead of about 7 blocks to the West, I made it to my destination, recovered the goggles and returned to work.

Fast-forward to 7pm: Sean arrives at the pool to find THIS...


WTF?!?!?

Where did my f-ing 50m pool go?! What is this 25m crap?!

Well, as I later learned, thanks to the power of the internet, it was not in fact 25m, but only 25 yds. Awww crap! Lets go to the stats...

Distance Workout - 2800m
500m - warm-up
500m - 9:09 (1:50min/100m)(1min rest in between)
500m - 8:02 (1:36min/100m)
500m - 8:07 (1:37min/100m)
500m - 8:06 (1:37min/100m)
100m - kick
200m - cool-down

EAT MY WAKE, B*TCHES!!!!

Wellllllllllllll, not so fast...

As it turns out my assumption that the pool width was 25m was incorrect. It is actually 25 yards across, which means I would have had to swim one more there-back for it to represent my stats accurately. So lets look at the corrected stats, completed with the necessary 5th grade to translate my times.

Distance Workout - 2800m
500m - warm-up
500m - 9:09 (2:01min/100m)(1min rest in between)
500m - 8:02 (1:46min/100m)
500m - 8:07 (1:47min/100m)
500m - 8:06 (1:47min/100m)
100m - kick (i hate this... HATE)
200m - cool-down

Still, not bad. I'll chalk up the first 500m to finding my rhythm, or something, because the next 3x500s were pretty sweet. I felt GREAT for all of them. This is also positive reinforcement since my body was quite sore from doing weights the day prior.

Did I mention I hate kick-boards?


I really REALLY suck at kicking. When performed, I am barely moving and are usually burying my head underwater so you cannot read the agony on my face.

Who knows, maybe my real talent just lies in pushing off the wall really fast...

And btw- yes, I am the donkey sharing the lane with you that does not know how to do something which resembles anything close to a flip-turn. I awkwardly put one arm on the wall, then the toes of my left foot, then push off... all followed by a halfway decent streamline that transitions into the ugliest whale-breaching-the-surface gasp for air you'll ever see in your life.

Take a few strokes.

Repeat.

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Day 1 - Beer & Wings?

Tuesday, December 1, 2009

I ate healthily all day and drank lots of water. I went home after work all geared up for my swim, got changed and realized "SH*T... I left my goggles in Michigan." I then pivoted my head and sighed as I stared at the ugly truth of what I was about to wear.


old-ass, crusty speedo goggles with crusty black foam and off-white, 
too-elastic, single-strap... strap

Shiiiiiiiiiit. Not too excited about this. I was given these goggles out of pity by a desk-jockey from the Washington Sports Club. I used them once, and immediately went to the sporting goods store afterward to pick up what I currently use, and are COMPLETELY satisfied with.


awesome new(er) speedo goggles

Distance Workout - 2500m
300m - warm-up
500m - 9:54 (1:59min/100m avg.)(w/1:00 rest)
500m - 9:51 (1:58min/100m avg.)
500m - 9:48 (1:58min/100m avg.)
500m - 9:39 (1:56min/100m avg.)
200m - cool-down (w/50 kick)

Not my best performance by a long-shot. I wish I would have hit my watch to mark all of the times I had to stop to either empty the water out or clean the fog out. However, that can't be completely blamed for the poor performance. My form was sloppy and I could never settle into a rhythm because constant fidgeting with the goggles. All in all I just felt sloppy like I hadn't really swam seriously in two weeks.

I can take something positive out of this. I had a similar freak-out moment to what I experienced during the swim portion of the DC Tri, albeit much less, when I was getting into my sets early on. The foggy goggles kept blocking up and letting water in. It elevated my heart-rate significantly and caused my head to start spinning with thoughts of frustration and a yearning to just say "f*ck it" and leave the pool until I had my other goggles back for Wednesdays swim. Thankfully, it was overcome and I finished the workout.

Annnnnnnnd then I went to the bar with two friends because we HAD to watch Monday Night Football, where I ate hot-wings and drank 2.25 bottles of Coors Lights (the bartender gave me 3rd for free, but, like a fat lady who thought 5 donuts were excessive so she just ate 4, I opted to nurse the 3rd beer until we left). And yes, the mountains being blue on the bottle ARE in fact a good way of knowing if the beer you are about to ingest is cold enough that you don't have to contemplate it's (lack-of) flavor on the way down.

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Do You Have a "Day One?"

Sunday, November 29, 2009

Lately, there has been a lot of talk about everyone's "day one." I suppose I'm a little confused as to the impact Day One's have on overall training plans. We are technically in the off-season for many athletes. This is the time people presumably use to recover from injuries, focus on weak-spots and generally build up a solid performance-base in which they can spring-board off of once they officially begin a build-taper period for their first race of the season.

So what is the difference between the first day of your off-season and your Day One? Is "Day One" still considered part of your off-season or the first day of your actual race season?

I imagine people give themselves plenty of dietary slack in the initial stages of their off-season to indulge in all of those things they resisted during race-season. Alcohol, fried foods, dinners out... alcohol. And of course there's Thanksgiving-time, and nobody wants to deny themselves any indulgences on that day. I've certainly given myself plenty of slack this past month, particularly the last 10 days or so spent in MI.

I do think it's important, mentally more than anything, to have your own Off-Season Day 1. To me, OFD1 means the start of looking ahead to the next season. Everything you do from that point forward is geared at preparing you in a progressive way towards your Regular Season Day 1 (RSD1), which for me would be the first day of a fixed-week training program geared at building off of the work done in my off-season and preparing me for my first race of the season. By declaring an OFD1, you mentally prepare yourself for the re-commitment of training regularly and eating right.

My OFD1 is tomorrow. I will have three straight weeks of training before I take another week off for a trip to MI. After that, I'll be back into off-season training mode again until RSD1, which I'll hash out in another post. Initial goals involve swimming three times a week (off-season swim goals), weight-training three times a week, getting 8 hours of sleep a night and EATING RIGHT. The last one is of particular importance. I want to try to follow some basic rules that will help me eat correctly and smarter along the way. We've all heard things like "nothing after 10pm," or "you can only eat sweets between 8-10am." What are some other rules you guys follow that help you stick to your guns and not break down and grab a bag of chips, a bottle of soda or say "screw it" and order some take-out Chinese food?

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No Swim(s), Crappy Swim, Awkward Swim

No Swim
The last post I made was the last time I swam. If I remember correctly, that means it was Monday, November 17th. I had planned to swim the following Wednesday and then early Friday morning before my flight. I had a feeling the Friday swim would get cut from the line-up b/c of having to take care of last minute packing & chores before skipping town for the next 10 days, but I was kinda disappointed that I also had to drop Wednesday from the schedule.

Given that I still can't run or bike at all due to the lingering knee thing, there is a lot of endurance frustration that builds up and swimming is its only release. No swimming = frustration! Rarrrrr!!!

Crappy Swim
Anyway, I brought my swimming things with me to MI in hopes of sneaking into one of the many pools at U of M or somewhere else in Ann Arbor. I successfully used the photoshop skills I acquired while at the school to forge a fake schedule which would now gain me access to the school's pool system. While, in many ways one might consider that to be a victory, the pool I decided to go to was reaaaaaaaally awful.


Even the photo of the pool turned out ugly. 

I should've thought a little harder about picking the pool they built in the center of the engineering school's campus. I mean, no disrespect to engineers, but c'mon... you're definitely not known as an athletic bunch, and apparently the university took that into account when deciding what kind of a pool would best suit your needs. They supposedly gave them 20 yards to swim, but I wouldn't doubt if they cheated them even on THAT distance.

The speed is referring to how quickly you can push off the wall, because the pool is obviously waaay too short for this to mean how fast you can actually swim across it.

I don't recall ever swimming in a 20yd. pool before, but let me tell you that even someone like me who is baaaaaarely talented enough to fall into a rhythm, was feeling the frustration of pushing off the wall so many times with so little actual swimming in between. I showed up to the gym on Monday (11/23) at 9:30pm and was in the water around 9:40pm. Unbeknownst to me, the pool closed at 10pm so I was only able to get about 1800m in.

The next day, my legs were sore.

Awkward Swim
My friend Bryan, aka top-5 swimmer in the state of Michigan, was in town for the holiday so him and I went out in search of a better pool than what I had found two days prior. I put my photoshop skills to work and doctored him up a fake schedule so we could try the "I lost my school ID but have this copy of my schedule" trick for getting into the university gyms. Our first stop was the Canham Natatorium, also known as the U of M swim-teams' competition pool. It was AWESOME. However, instead of sneakily jumping into the near-side pool and taking the chance people would mistake our use of jammers for some sort of affiliation with the swim program, we decided to approach the coach see if honesty would win us some time in the water. It didn't.


Canham Natatorium

Our next stop was the IM Building right next door. This is the oldest workout facility on campus, but originally the only one, so our expectations were for a decently-sized pool because they most-likely would have used it for all varsity and non-varsity swimming matters. Our visit was a short one, however, since it was closed already for the day.


The Intramural Sports Building at The University of Michigan.

The next pool on our list was ultimately the one I had the highest hopes for us getting into. There are multiple entrances so there would be no eyebrows raised over two guys both conveniently forgetting their IDs, forgetting their student ID numbers and printing out schedules from the architecture school. I went to the back door and was able to successfully talk my way into the facilities. I then walked quickly to the front doors just in time to see my friend getting turned away. FAIL.

We were down to two pools - the north campus recreation building (that AWFUL pool I swam at on the engineering campus) and this obscure public facility I had never heard of before. We chose the latter since there was no way in hell I wanted to swim at the NCRB pool again, even if we both could get in. So it was onto the pool of the unknown...

We show up to the Mack Pool and aren't sure if we're about to walk into an elementary school or a warehouse. It was kind of sketchy.


 The Mack(Daddy?) Pool

The website said that we'd each have to pay $4 to get in, but I wan't sure if we had to show proof of Ann Arbor residence, which neither of us were equipped with and I was unwilling to forge. We got inside and were stuffed by the site of lights being off and the help desk window locked securely. We checked the men's locker room door, but that was locked. Bummer! On a whim, we walked to the other side and checked the women's locker room door...


Ta-da!!

We were greeted with an open door AND lights-on! Again, we were still under the impression that this place could somehow be a middle-school so we resisted running into the girls locker room swinging towels around and hollering "boobies!!!!" We DID, however knock and yell in our most mannish voices that we were indeed dudes and were entering the women's locker room.

We made it all the way through without seeing any signs of life or use. However, the door to the pool was propped open so were sure that we had stumbled upon something. We both walked through the door expecting to see a woman doing laps, but were greeted with something very much unexpected...

BAM! (queue the music) Just as we walked out onto the pool deck, a whole girl's synchronized swim-team dove into the water to the music from NFL on Fox. AWESOME.

 
You can't imagine how creepy I felt when taking this photo.

Then the music stopped.

"Uhh, who are you?"

Heh, who were we?... you mean the two dudes that just walked out of the girl's locker room?

We quickly and sheepishly rushed over to the only woman not wearing a bathing suit, assuming she was the coach, apologized for interrupting their practice and politely asked if we could occupy one of their unused lanes. In the time between my question and her answer (yes), I looked around and had no idea how old these women/girls were standing around us... AWKWARD!

To clarify, they definitely were not elementary or middle-schoolers, but beyond that I had no idea how old they were or if I was about to be arrested for stripping down to my jammer and jumping into the pool with them. Needless to say, in my mind, from that point none of those girls had anything but necks and heads, and the men's locker room was locked because that's where the cops were hiding.

But like I said, they told us we could swim next to them so long as we promised to not sue them if one of us drowned. Fair enough.

We got a fairly good workout in (2400m). It was a 25yd. pool, I believe, so were able to stretch our arms out a bit, but still nothing like the 50m goodness I am used to at the pool I go to back in DC. For the record, Bryan whipped my ass, or at least knew he could and only happened to beat me by about a body-length for each of our two 1000m sets. He was breathing a lot harder than I was but I'm pretty sure he had a lot more (speed-wise) in the tank if he wanted to use it. It was cool to be swimming in the presence of "talent" and made me wish we lived a lot closer than DC is to Boston.

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Favorite Week of the Year

My favorite week of the year is coming to a close. I just had my 26th birthday on November 20th and then Thanksgiving is right around the corner. In the past few years, a few traditions have solidified themselves to make that week, already stuffed with presents, food and more food, even more enjoyable.

Some of the highlights of the past week included:


 ...A trip to Ashley's, my favorite bar in Ann Arbor, MI which has the most/best on-tap beer selection of any bar I've ever been to.
 
...A visit to one of the rehearsals of the mens choral group Measure for Measure where we sang almost exclusively in Latin and German.


...A trip to the outlet stores where I scored many sweet deals, 
including this backpack for about 70% off.

 
...A weekend at Frankenmuth, this odd little German village in the middle-of-nowhere Michigan.

...A trip to Bronner's, the largest christmas store IN THE WORLD. They had a whole section dedicated to ornaments relating to s'mores.


...A visit to Circus Bar to see a pseudo-bluegrass concert by The Ragbirds.

...Three official Thanksgiving dinners. 
Countless unofficial raids of the refrigerator.

...A trip to 6 different stores on Black Friday, starting at 3:45am and ending by 11:00am. Yes, for the third year in a row, it was DEFINITELY worth it.

All in all a great 10 days back in Michigan visiting family and friends, but at the same time I'm itching to get back into the pool and the gym. More on some lackadaisical vacation workout attempts very soon.


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Some Photos Updated

Wednesday, November 18, 2009

I finally got my computer back from the Sony people (completely fixed, completely covered by them - SWEET) so I've gone back and updated THIS POST with some pictures from the long bike ride. Enjoy!

I also just got a brand new camera - a Canon D500 (aka the T1i) - my first DSLR camera. I'm definitely looking forward to experimenting with that awesome toy and hopefully it'll be able to be used to capture me in some future races!

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Monday in the Pool, Tuesday on the Trainer (!!!!)

Tuesday, November 17, 2009

Distance Workout - 2700m
500m - warm-up
1000m - 18:17 (1:49:70min/100m)
1000m - 19:48 (1:58:80min/100m)
200m - cool-down

I then went to the gym and did an hour of weights, focusing on my back, biceps and abs.

My arms have been feeling like shit during the 500m warm-up, but i guess that's why you warm up. After that, I stretch out a bit more and feel great when I start to get into the main part of the swim.

However, I've been doing light-medium(weight) weight-training very frequently this past week and a half and feel a lot more rundown in the pool than usual. I've also noticed my form falling off at the end of my sets more-so than it did in the past.

There's also the whole 'bad-attitude' effect I've noticed in the last couple of workouts which I might also attribute to the increased fatigue that weight-training has brought on. I haven't come into the past couple of swims with that surplus of energy (positive energy) I grew so accustomed to during the triathlon training.

I browsed around on the SwimmingWorldMagazine website checking out their workouts, but none of them really seemed right for where I'm at physically. There was one decent-looking one that was made up of a pyramid structure:

100m, 200m, 300m, 400m, 500m, 400m, 300m, etc...

It had a resting time of :10 between each set and seemed to provide me with a well-distanced workout. I'm also attracted to the prospect of being able to catalog times for each one of those splits and try to maintain a specific average all the way across the board. When doing two sets of 1000m, I don't get the chance to tell myself "you've got to pick it up a bit," or "pull it back a little."

Tomorrow is another distance workout. I took today off from weight-training to see how that effects my performance tomorrow. Hopefully I get some positive feedback.

In other news, I spent about 30 minutes on the bike trainer today!! This is HUGE. My knee has been giving me shit non-stop since the marathon, and then even more-so since I ruined it further on my last outdoor bike ride a couple of weeks ago. I threw an ITB strap on it, stretched out and hopped on.  I'm now icing vigorously in hopes of doing this again on Thursday.

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Stayed Up Too Late, Woke Up Too Early

Saturday, November 14, 2009

Rats! The sprints this morning definitely did not go as planned. I woke myself up and got to the pool a lot earlier than I guess my body was ready for. The part of the workout I DID complete, I did ever-so-slightly better than usual.

Sprint Workout - 1500m
500m - warm-up
100m - 1:36
100m - 1:41
100m - 1:38
100m - 1:38
100m - 1:37
500m - drills & cool-down

Mentally, I just wasn't there today. For what it's worth, I was ready to call it quits half-way through those 5 sprints, but managed to stay in the pool and squeak out some drills first. The lanes were also super-crowded so I constantly had to deal with trying to pass people, which definitely didn't help the negative attitude I was already trying like hell to supress.

 
Of course, the lanes began to clear out on my way out...

And WOAH... Saturday mornings at the Wilson Aquatic Center is a like a HUGE day-care center - TONS of kids everywhere! Now that I think about it, the pool water was slightly warmer than usual...

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Goodbye Capiltal Hill Bikes (for now)

Capital Hill Bikes lost their lease this past week and had to have an emergency store liquidation. Translation - lots of cool gear for dirt cheap. The store opened at 11:30am and I was there at 11:41am. But alas!, the vultures were already out en force!

All was not lost! I managed to score the DEAL OF MY (SHORT) BIKING CYCLING CAREER - Profile Design Airstryke Aerobars, regularly $120.00, marked down to $30.00. WTF!! FTW!!


I used a cheaper, busted-up version of these for training.

In addition to the aerobars, I also picked up a fuel belt for $4, a random-ass Tour de France DVD for $2.50 but unfortunately had to pass on the amazingly priced $800 Zipp wheel-set.  Next time, right? HAH. I would've also like to pick up one of the AWESOME $160-230 helmets for 50% off, but even at that price it was just waaaaay too much for something I really wasn't currently in the market for. Darn it!


Score!

Since I already had the taste for finding a great dealI in my mouth, I decided to continue on and head over to Performance Bike over near Bailey's Crossroads and pick up some tall(er) water bottles, a spare tube and a form to fill out so that I can subscribe to Triathlete magazine - it comes with a free "swim.bike.run." license plate cover!... now if only I had a car...


old bottle (left), new bottle (right)

While in town, I also picked up the Cyclo-Ops riser block I had ordered from REI almost a month ago using my 20% off coupon.

Cycle-Ops Riser Block

This will go nicely with my newly-acquired Kurt Kinetic Trainer...


Scored via an awesome craigslist deal.

 Co-worker and bike-mentor Patrick tells me I'm polishing the brass on the titanic when it comes to investing anymore time or money on the concept of indoor training. He is much more hardcore than I am, so in the meantime I will make-do with whatever keeps my fire lit, knowing full well that if/when I make the transition into full hipster cycling snob, there will be a whole plethora of Fred's who would gladly purchase my trainer and supporting materials from me.

 
Full disclosure: Dinner - the Brooklyn Local 2 was AMAZING.

Jesus, my tolerance is low these days!...

Sprints in the pool in the AM!

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Wednesday... No Wait, Thursday's Swim

Friday, November 13, 2009

Yesterday: Armistice Day. I was all geared up for a solid long-distance swim, but after I made the 30-minute public transit trek up to the pool, I found a sign greeting me with the message that the pool had closed for the day an hour earlier than my arrival. Crap.


No Swimming on Armistice Day!

Today: Motivation was prrrretty hard to come by today. I debated not going to the pool at all and just heading in tomorrow morning instead (got the day off), but that would've screwed up my plans to do sprints on Saturday morning before the Michigan game. Crap. That meant I had to go today...

I convinced my roommate to come along so that I wouldn't have to do the public transportation dance by myself. I normally would've taken my Vespa, but it was already dark out and raining pretty hard - not ideal conditions. The roomie is awkwardly competitive when it comes to swimming. He seemingly races to be the first one in the water, the first one off the wall and considers warm-ups to be the ultimate life-or-death swim race. Needless to say, he is out there plowing down the competition on his first two laps, but reality, in addition to everyone else in the lane, quickly catches up to him soon thereafter. He is then humbly and repeatedly forced to cling to the wall on either end of the pool to let the rest of us pass him again, and again..... and AGAIN.

Ahh, but the workout, sans motivation, looked like this...

Distance Workout - 2700m
500m - warm-up
1000m - 20:12:46 (2:01:10min/100m)
1000m - 19:35:69 (1:57:50min/100m)
200m - cool-down

SLLLOOOWWWWWW.

Definitely not my best effort, my best form, or my best results. I'm glad I was able to get out there today and get a decent workout in, considering I was very close to just mailing it in. The arms and back muscles were pretty sore from hitting the weights two days ago. I went heavy, as opposed to light, and I think that really took a toll on my shoulders and lats re: today's performance.

My schedule calls for weights tomorrow, possibly with a visit to the pool if my friend Patrick is going, wherein I will do some simple drills and lots of kick-board work. Looking forward to those sprints on Saturday AM...

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Off-Season Goals? Why Not.

Wednesday, November 11, 2009

While I'm not sure lightly racing in one triathlon and participating in one marathon has earned me the right to call it the "off-season" just yet, the point remains - this is the time athletes use for improvement and I could definitely use me some of that!

Just like how Tom Brady came in mid-season to replace an injured Drew Bledsoe for the Patriots, or how Steve Young picked up the reigns for Joe Montana, I finessed my way into the world of triathlons late in the game and made my presence felt. How, you ask? Think Eric Gagne, circa 2008, or Ryan Leaf, circa 1998. 


Awkward sports-references aside, I trained for my first event with grand intentions of diving into the deep end and making a splash. Unfortunately, and more realistically, I seemingly tripped over myself and fell awkwardly into the shallow end of the pool... got a cramp... and then my goggles fogged up...


Actual Race-Day Photograph


However, the optimist in me fails to let that first experience define my attitude and approach to this sport and this lifestyle for the future. 

I HAVE GOALS, DAMNIT! 

Yes, it's true. I had goals. Swim somewhat normally (~30mins), bike? cycle at a respectable pace (20mph avg.) and run like you f-ing know you can (8:00min/mile).

These were not long-shots. These were not "hopefuls." These were proven and re-proven in training TIME AFTER TIME AFTER TIME.

Something obviously went wrong. Many things probably went wrong. The important thing to take out of it is the fact that I left too many variables to chance. In the back of my mind I seem to know that a sense of self-inflation largely put me in a position of over-confidence. Over-confidence led me to set my sights far ahead on perhaps too lofty of goals, while at the same time exchanging the prospect of great results for the expectation of great results.

Ok, I'm done ranting. Let's move on.


I want to establish off-season goals for each of the three disciplines:

Swim.
Bike.
Run.

These goals are all-encompassing - training times, speeds, techniques, distances, mental, nutritional, etc. I already spoke a lot about the swim, and given the whiny knee problem, you'll surely hear a lot more on how that aspect of my training is progressing. I also want to really dive deep into the biking? cycling and the walking? running and shake out some strategies and thoughts for what I can do to put myself in position to have a kick-ass 2010 season.

I always want to write something stupid at the end of these posts like "stay tuned," or whatever, but then end up realizing that the main reason I'm doing this blog is so that I have an outlet for my own thoughts and an organized way of tracking training results/practices/techniques/etc. So yeah, Sean, stay tuned, I guess, or tune back in when you want to write something else.

Uhh, this is awkward now... ok, I'm done.

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Mondays are for Guppies

Tuesday, November 10, 2009

It started with a cool 500m warm-up to get the blood flowing in my arms. They definitely felt heavy from the weight-training I did last Friday, which happened to be the first heavy weight training I had done in quite some time. Buuuut, they got loose eventually and I was able to get on with things.

I didn't want to get going too fast because I had planned to do 2500+ total yards that day, which is definitely more than the 1700-2000m I typically did (around 2000m as of late). (I departed from the two training plans below after the DC Tri and stuck to swimming fixed distances during marathon training). And as you can see, my first 1000m split was definitely higher, although there's a chance I did an extra 100m because of a counting error... (seriously, who has trouble counting to 10...). Hmm...

All in all, things felt pretty damn good. Since I wasn't sprinting, I was able to focus on my form very effectively the whole way and not worry about being way out of zone for the HR or being crazy in the head due to lack of oxygen and heavy breathing. Sweet.


Wilson Aquatic Center

"Distance" Workout - 2700m 
500m - warm-up
1000m - 20:17 (2:01:70/100m) (or if I did 1100m... 1:50:64/100m)
1000m - 17:47 (1:46:70/100m)
200m - cool-down
Hot-Tub 

I plan on swimming Wednesday and Friday. One of those days will be sprints again, but I'm struggling with deciding which day makes the most sense. I guess we'll have to see how the weight-training goes tomorrow.

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