Finally...

I was able to drag my butt out of bed this morning to my masters swim group. I had to cut it a little short b/c I had to make up some time at work that I missed yesterday due to heating problems at my house (more on that later). Here was what today consisted of

Warm-Up: 300m
Drills: 200m (fingertip, over rotate, single arm (l&r), fist)
Pulls: 6x50 on 1:20 descending 1-6 (get faster with each 50)
Main Set: 6x__ (these sucked)
-Odd on 2:15 for 600 (6x100)
-Even on 1:45 for 450 (6x75)
Cool Down: 100m

Total: 1950m

I missed 500m of kicks and breathing exercises.

I have a core workout “scheduled” for tonight, but I might not be able to get to it. I’ve been working on getting a good training plan put together. My goal is to finish it this weekend so that I can get going on Monday.

Now for a rant…every change of season means we have to call our Heating & Cooling guys to come and put a Band-Aid on our system. They are so quick to tell you some kind of crap-reason, which I inevitably fall for, as to why it is doing or not doing certain things. Hopefully, this wire is what has caused most of the problems in the past. Oh well, I guess that is what warranties are for huh? Anyone looking to start up a Heating & Cooling company let me know. I’ll go in on it with you; we will make a killing.

A little more off topic…I know that everyone has those days where a song will get stuck in your head. Sometimes it’s the last song you hear before you get out of the car, before you go to bed, or for others, it is the first song you hear in the morning. For a select few (me included), a chain of events can send your mind wandering down a rabbit hole and eventually to a vague song that is catchy yet annoying as hell. I’m not even sure what led me to start singing this song in my head. Everyone knows the blockbuster hit movie The Addam’s Family. It was so good that they even made a sequel. I’m not sure which movie one it came from, but MC Hammer did a song that is just awful called “The Addam’s Family Groove” (available on iTunes & youtube for your listening and viewing pleasure). I’m sure Hammer was thinking that this would be the song to propel him back to stardom along with “2 Legit 2 Quit,” but it is probably one of the stupidest songs ever. Right up there with the song from the Zeigler commercial (I’m sure you can find it on you tube. CAUTION: THIS SONG WILL GET STUCK IN YOUR HEAD, JUST ASK MH).

Sorry for the randomness of today’s post. I think I have a case of AD… hey look a bird? Happy Friday!

Hello, my name is Slacker

I didn’t go to my swim class this morning. I had all my stuff set out and ready to go, my alarm set, and the full intention of going when I laid down last night, but when my alarm went off around 430, I just couldn’t do it. I’m a bit disappointed in myself, b/c I wanted to start the week and the month off right. Oh well, I’ll just have to get home and jump on the bike trainer and do a good workout tonight.

After slacking this morning, I read an article that delved into focus and perseverance when it comes to training. It was a short article about two Navy SEALs that competed in the Ironman race this past year. It talked a little (wish it would have gone into more detail) about how they had to find time to do their tri training and still do all the crazy training that comes with being a SEAL. When I was reading it, I starting laughing at myself; laughing at my ridiculous excuses for skipping a workout; laughing at how I “just don’t have the time today.” If these guys can push themselves to the limits at their job and then still do some training, then there is no doubt in my mind that I can’t push myself a little harder or find time to do some training.

At the end of the article, the SEAL was asked to give a couple of tips for success to those of us training for a triathlon. The article calls it the “Triathlon Training/SEAL Mentality” (we’ll still acknowledge that training to be a Navy SEAL is far more challenging than training for an Ironman).

1. Eliminate self-limiting thoughts. More often than not, people have preconceived notions about what is possible for them to achieve. They sell themselves short. Abolish thoughts that hold you back from achieving your true potential.
2. Optimize your skills. Everyone begins at a different place and each of us are dealt a different set of genetic cards. Use that to your advantage and optimize your assets.
   Be willing to spend the effort and energy to be successful. Anyone can succeed if they are willing to work at it. Too many people want to reap rewards without the sacrifice that is necessary to achieve any goal.
3. Enjoy the journey. If you can enjoy the pursuit of excellence, you've got it made. Aiming to enjoy only the end result makes it impossible to endure the necessary sacrifices to achieve any goal really worth having.
4. Be a student. The more you understand about what it is you're trying to do and how to do it, the easier it is to be successful. Be a student of your passion.
5. Persevere. There are many things that can get in the way of successfully achieving any goal. You have to be willing to figure out how to get over, under, around or through those obstacles. Keep trying.
6. Develop mental toughness. It is not the physical challenges that keep men from successfully surviving the SEAL training, it is mentally giving up. You need to start believing that you can do it, you can be successful. Others have been successful before you, you can do it too.
7. Be prepared to suffer. When you are training for an event as large as a 140.6-mile triathlon, it is a long haul. There is going to be bad weather, aching body parts and times when you are just plain tired. Know that some stress, followed by rest, will make you stronger physically and mentally.
8. Take strength from others. This tip is particularly valuable for race day. Right when you are thinking things are really bad for you, look around. You'll see that others are suffering too. Knowing you're not the only one and that other people will suffer generates energy, if you're willing to accept it.
9. You must want success. Doing something that is difficult requires that you want to be successful with every fiber of your core. The intense desire to succeed helps you overcome obstacles that crush other people.
10. Avoid over-training. It is easy for highly motivated people to over-train. Achievers are often rewarded for doing more and working harder. While you must work hard and do the prescribed work, you must also rest in order to reap the benefits.

I’ll leave you with a quote that is displayed at the Naval Amphibious Base Coronado that, to me, sums up the Triathlon Training/Seal Mentality…“the only easy day was yesterday”.

The Tools (Part Deux)

Masters Swimming

Look out Michael Phelps…. Don’t let the name of the class fool you. I am by no means a “master swimmer.” My first day back on Jan 9th, I fell somewhere between a wounded sea lion and my dog Tucker in the water. Here is a video from the first day...





Over the past couple of months, I’ve gotten a good bit better. I feel like I have improved “streamlining” my body. Now, when I breathe I’m not sucking in half a cup of water and my overall comfort in the water has gotten better.

The group ( http://www.magiccitymasters.org/ ) is currently about 10-20 people who get together at the Mt. Brook Y three mornings a week. We have a “coach” who puts together our swim sets (warm-ups, drills, kick sets, pull sets, and main sets) for each day. He’s a really cool guy who will spend time with you and offer suggestions. My first week, he spent more time than I would have imagined critiquing my form and giving me pointers. There are all different levels of swimmers in the group. I am a “stingray” which is the beginner group. The levels progress through the sea life ranks from Stingrays to Barracudas, Porpoises, Dolphins, & ultimately Sharks. One of the coolest things about this group is that no one cares if you can’t do the entire set, or you are slow, or you flail around like a piece of seaweed just touched you. If you want to swim and have the opportunity to join a swim group like this, I highly recommend it.

My biggest goal with swimming now is endurance. I know that I can go about 300m without stopping. In my opinion, that’s not too shabby for a beginner. The only problem is that I’m pretty beat after that. I need to be more efficient in the water so I can save some strength for the bike & run segments.

I didn’t swim at all last week after the marathon and could definitely tell when I got done this past Monday. It’s been a little rough getting into a groove this week. I cut today’s workout pretty short. I didn’t stay for the main set which would have been another 1000m. Not all at once, split up in 250m segments. Here is what I did do:

Warm-Up- 200m
Drills- 100m (25m each: fingertip, over rotate, single arm(r), single arm(l))
Pulls- 4x75m (300m) descend 1-4 (means that you get faster with each set)
Kicks- 8x50 (400m) 4 each of free style kick & butterfly kick
Cool Down- 150m
Total- 1250m

I’m not going to be able to be there Friday morning, but on Monday, I’m going to do everything I can to force myself into a groove.