Showing posts with label swimming. Show all posts
Showing posts with label swimming. Show all posts
January 02, 2014
Olympic weight lifting motivation while sick
Today I tried to go back to the gym and train for the first time since I got sick. Even during my warm up I was out of breath, coughing, sweating profusely, and light headed. I decided I was going to do a few sets of light clean and jerk to practice form, then go crawl back into bed. After only a couple sets I was contemplating going home. Rise miller who is only 14 years old and is the coaches son told me when your sick or unmotivated that's an opportunity to teach yourself to push through adversity. He said, "your feeling crappy right now, but if your able to put your mind in the right place, focus, and train through it now, then there will be nothing that can happen to you during a competition that could be anywhere as bad as this." Rise then told me about how Michael Phelps swimming coach had stepped on his swimming goggles on purpose during a meet once so that his goggles would fill with water while he was swimming to teach Michael to continue to push hard and stay focused on the task at hand even when things aren't going your way. Rise was right. Me being sick wasn't a problem, it was an opportunity. If I could stay focused on the weights and form at that moment, then anything I faced at a meet would be easy in comparison. I finished 5 sets of jerk, and 5 sets of clean and jerk. Lesson learned. Thanks Rise.
December 24, 2011
free style fitness
By Selene Yeager
Prevention
There's no kinder, gentler place to work out than in the gravity-defying embrace of a pool of water. Swimming is easy on your joints, burns tons of calories, and makes you feel like a kid on summer vacation, all while giving you grown-up fitness and muscle tone.
Water is about 12 times as dense as air, so each stroke and kick through it is a mini strength-training exercise. When you swim, every muscle in your body is called into action as you push against the water's resistance. What's more, regular swimming can make you more flexible, something active women struggle with as they get older. Since you weigh only 10 to 15 percent of your land weight in the water, your arms and legs feel lighter and your range of motion increases as you move. Swimming also lengthens your body to its fullest potential, strengthening and stretching otherwise tight, shortened muscles.
The old myth that swimming doesn't burn off fat because your heart doesn't work as hard and your body hangs on to your excess "insulation" in the cool water is just that—a myth. True, your working heart rate can be reduced by as many as 17 beats—or by 10 to 15 percent of your normal working rate on land. But that's because the force of the water actually assists your circulation in helping your heart do its job, and your body temperature is lower in the water, which automatically lowers your heart rate.But that doesn't mean you're not getting a workout. Your lungs actually work harder against the pressure of the water, and your muscles put in overtime keeping you afloat. As a result, you're burning as many calories and conditioning your heart just as well as you would if you were doing most dry land exercises. Your lungs are getting an even better workout.
Swimming is the best way to boost a sagging butt. You see those tight buns in the tank suits of pro swimmers because every kick is powered by the glutes; every lap firms and lifts those muscles. Keep up this butt-building and fat-burning exercise, and you just might find yourself breaking out that thong...at least for private viewings!
* Excerpted from Perfectly Fit by Selene Yeager (Rodale Inc., 2001).
Getting Started
The first thing you need is a place to swim. For most women, the easiest solution is the local YWCA. For a minimal membership fee, most health clubs will allow you access to their pools. And general lap-swimming times are plentiful.
You'll also need a suit. This is the point where many women say, "Thanks, but no thanks." Relax; we're not talking about a flesh-flashing, butt-baring bikini. We're talking about an athletic, supportive swimsuit. You can even find boy-cut styles that look like shorts. Still feeling body-conscious? One trip to the pool will cure you. You won't see a bunch of bathing beauties; you'll see adult women who look just like you, who are there to get in some laps and get on with their lives.
In addition to a swimsuit, you'll need some other accessories, including:
Goggles
Because they're cheap and they save your eyes from the irritating effects of chlorine, swimming goggles are a must. You'll also see better while you're doing your laps.
Swim Cap
Although it's not a necessity (though some public pools request it), a swimming cap is a definite nicety. If your hair is long, a cap will keep it from tangling. No matter what the length, it'll protect your tresses from the chemicals in the water, which can dry or discolor hair. It's a good idea to look for a silicone cap. It won't pull your hair like a plain rubber one would.
The Usuals
Don't forget a towel for drying off and a water bottle for keeping yourself hydrated (yes, you can get dehydrated in the water).
If swimming becomes your sport, aim to get to the pool at least 3 days a week. Beginners should try to swim 4 to 6 laps in a 25-yard pool. More experienced swimmers can float into the 8- to 10-lap range. And the female fishes in the crowd can shoot for 20 laps.
Tips and Techniques
Swimming used to be the sport that kept me out of triathlons because I sank like a stone and struggled just to stay afloat. One day, I got a few pointers from a pro, and my life has never been the same. By using the right technique, you'll go faster, feel lighter, swim more efficiently, and have more fun.
Roll Like an Otter
The more efficient your stroke, the longer you'll be able to swim. The secret is reducing your number of strokes while making maximum progress with every pull. Learn from the aquatic animals, and roll through the water. Contrary to appearances, swimming is not about twirling your arms and kicking your legs as fast and hard as you can. In reality, your power comes from your hips. As you move through the water, instead of just turning your head for air, roll your whole body, keeping your head in line with your spine, so that your mouth comes out of the water. Breathe, then roll back to the other side with the next stroke.
Streamline Yourself
Your head should be mostly down, with the top of your forehead leading the way. This position helps keep your hips up and is less fatiguing to your neck than holding your head high and looking ahead.
Stay to the Right
If you swim during prime hours, like morning and evening, there's a good chance that you'll have to share a lane with other people. Swim on the right-hand side of the lane, just like you would drive. If someone behind you is swimming faster and making you nervous, stop at the end of the lane and let her through.
Rinse Before and After
Pool chemicals can leave your skin as dry as the Sahara. Avoid this irritation by rinsing off in the facility's shower right before you get in the pool and then soaping up with a moisturizing cleanser and applying a body lotion after you're done. If you're afraid that chlorine will turn your hair to straw, use a chlorine-removing shampoo such as Nexxus Clarifying Shampoo after every swim.
Switch Strokes
Most swimmers do their laps freestyle, because that's the classic swimming stroke we learn as kids and it's the easiest to pick up. But you can work your muscles in new ways and improve your overall conditioning by playing around with a variety of strokes. Flip over and try the backstroke for a few laps. Learn the breaststroke or sidestroke. Your body will appreciate the new movements, and you'll be less likely to get bored.
Swimming Stats
Here's what you can expect from 30 minutes of a water workout.
Calories Burned
255 (based on a 140-pound woman)
Muscles Worked
Trapezius, rhomboids, pectorals, deltoids, glutes, and hip flexors
Psychological Benefits
Cutting through the water is sensual, stress relieving, and a welcome silencing of the usual workday noise.
I took this article from active.com
Prevention
There's no kinder, gentler place to work out than in the gravity-defying embrace of a pool of water. Swimming is easy on your joints, burns tons of calories, and makes you feel like a kid on summer vacation, all while giving you grown-up fitness and muscle tone.
Water is about 12 times as dense as air, so each stroke and kick through it is a mini strength-training exercise. When you swim, every muscle in your body is called into action as you push against the water's resistance. What's more, regular swimming can make you more flexible, something active women struggle with as they get older. Since you weigh only 10 to 15 percent of your land weight in the water, your arms and legs feel lighter and your range of motion increases as you move. Swimming also lengthens your body to its fullest potential, strengthening and stretching otherwise tight, shortened muscles.
The old myth that swimming doesn't burn off fat because your heart doesn't work as hard and your body hangs on to your excess "insulation" in the cool water is just that—a myth. True, your working heart rate can be reduced by as many as 17 beats—or by 10 to 15 percent of your normal working rate on land. But that's because the force of the water actually assists your circulation in helping your heart do its job, and your body temperature is lower in the water, which automatically lowers your heart rate.But that doesn't mean you're not getting a workout. Your lungs actually work harder against the pressure of the water, and your muscles put in overtime keeping you afloat. As a result, you're burning as many calories and conditioning your heart just as well as you would if you were doing most dry land exercises. Your lungs are getting an even better workout.
Swimming is the best way to boost a sagging butt. You see those tight buns in the tank suits of pro swimmers because every kick is powered by the glutes; every lap firms and lifts those muscles. Keep up this butt-building and fat-burning exercise, and you just might find yourself breaking out that thong...at least for private viewings!
* Excerpted from Perfectly Fit by Selene Yeager (Rodale Inc., 2001).
Getting Started
The first thing you need is a place to swim. For most women, the easiest solution is the local YWCA. For a minimal membership fee, most health clubs will allow you access to their pools. And general lap-swimming times are plentiful.
You'll also need a suit. This is the point where many women say, "Thanks, but no thanks." Relax; we're not talking about a flesh-flashing, butt-baring bikini. We're talking about an athletic, supportive swimsuit. You can even find boy-cut styles that look like shorts. Still feeling body-conscious? One trip to the pool will cure you. You won't see a bunch of bathing beauties; you'll see adult women who look just like you, who are there to get in some laps and get on with their lives.
In addition to a swimsuit, you'll need some other accessories, including:
Goggles
Because they're cheap and they save your eyes from the irritating effects of chlorine, swimming goggles are a must. You'll also see better while you're doing your laps.
Swim Cap
Although it's not a necessity (though some public pools request it), a swimming cap is a definite nicety. If your hair is long, a cap will keep it from tangling. No matter what the length, it'll protect your tresses from the chemicals in the water, which can dry or discolor hair. It's a good idea to look for a silicone cap. It won't pull your hair like a plain rubber one would.
The Usuals
Don't forget a towel for drying off and a water bottle for keeping yourself hydrated (yes, you can get dehydrated in the water).
If swimming becomes your sport, aim to get to the pool at least 3 days a week. Beginners should try to swim 4 to 6 laps in a 25-yard pool. More experienced swimmers can float into the 8- to 10-lap range. And the female fishes in the crowd can shoot for 20 laps.
Tips and Techniques
Swimming used to be the sport that kept me out of triathlons because I sank like a stone and struggled just to stay afloat. One day, I got a few pointers from a pro, and my life has never been the same. By using the right technique, you'll go faster, feel lighter, swim more efficiently, and have more fun.
Roll Like an Otter
The more efficient your stroke, the longer you'll be able to swim. The secret is reducing your number of strokes while making maximum progress with every pull. Learn from the aquatic animals, and roll through the water. Contrary to appearances, swimming is not about twirling your arms and kicking your legs as fast and hard as you can. In reality, your power comes from your hips. As you move through the water, instead of just turning your head for air, roll your whole body, keeping your head in line with your spine, so that your mouth comes out of the water. Breathe, then roll back to the other side with the next stroke.
Streamline Yourself
Your head should be mostly down, with the top of your forehead leading the way. This position helps keep your hips up and is less fatiguing to your neck than holding your head high and looking ahead.
Stay to the Right
If you swim during prime hours, like morning and evening, there's a good chance that you'll have to share a lane with other people. Swim on the right-hand side of the lane, just like you would drive. If someone behind you is swimming faster and making you nervous, stop at the end of the lane and let her through.
Rinse Before and After
Pool chemicals can leave your skin as dry as the Sahara. Avoid this irritation by rinsing off in the facility's shower right before you get in the pool and then soaping up with a moisturizing cleanser and applying a body lotion after you're done. If you're afraid that chlorine will turn your hair to straw, use a chlorine-removing shampoo such as Nexxus Clarifying Shampoo after every swim.
Switch Strokes
Most swimmers do their laps freestyle, because that's the classic swimming stroke we learn as kids and it's the easiest to pick up. But you can work your muscles in new ways and improve your overall conditioning by playing around with a variety of strokes. Flip over and try the backstroke for a few laps. Learn the breaststroke or sidestroke. Your body will appreciate the new movements, and you'll be less likely to get bored.
Swimming Stats
Here's what you can expect from 30 minutes of a water workout.
Calories Burned
255 (based on a 140-pound woman)
Muscles Worked
Trapezius, rhomboids, pectorals, deltoids, glutes, and hip flexors
Psychological Benefits
Cutting through the water is sensual, stress relieving, and a welcome silencing of the usual workday noise.
I took this article from active.com
July 08, 2011
Masters swimming torture session 2
On Wednesday I swam with the masters swim group for the 1st time. I swam farther than I ever have before in a training session. The only times I've swam farther was my 2 Iron distance triathlons.
Today I showed up after having rested-only running, no swimming- Thursday. My lats & arms were still sore & fatigued.
I tried my best to keep up but failed miserably. I was slow- even slower than usual- & I kept cramping. The others in my lane were very understanding & kind about my lack of speed & endurance. After an hour of swimming I only finished 2650 yards.
Even though I suffered I had a blast! I got beat up so badly in the water, I'm not sure if I can finish my brick today. It's been years since any workouts have hurt me like this. If I keep this up I suspect I'll be a beast in the water in no time at all!
July 07, 2011
masters swimming
Last month was the 1st time I started practicing my swimming since my youngest son was born in Oct 2009. I have my babies with me while my wife goes to school during the day & the day care at the pool won't watch my babies until they are 2 years old. For the last 21 months I never practiced swimming but was still able to maintain an average of a 6:15-6:40 swim in a sprint distance triathlon.
Although I've never been considered a particularly great swimmer, I think swimming is the event in triathlon I have the strongest natural ability for. I've never taken any swim lessons or swam with any groups or individuals. What I do in the water during races has been completely self taught.
For years I've wanted to get into a masters swim group. Since I work nights I couldn't find any where in Santa Fe that had a masters swim group that fit into my schedule.
I found out through a fellow triathlete that there is a masters swim group that meets Mon, Wed, & Fri's at the Salvador Perez pool here in Santa Fe! Yesterday was my 1st time swimming with them. I swam farther than I normally do on my own with faster splits. I got out of the water tired, but very motivated. I'm looking forward to seeing what will happen with my swimming now that I'll be practicing 3 times a week & have a masters swim coach to help me with my form.
While swimming with the masters I swam with a local Santa Fe'an named Lee who qualified for Kona while at IM St George. He finished St George in 9:56! I was thoroughly impressed! I'm glad I'll be able to be swimming with him. Hopefully some of his speed will rub off on me.
Although I've never been considered a particularly great swimmer, I think swimming is the event in triathlon I have the strongest natural ability for. I've never taken any swim lessons or swam with any groups or individuals. What I do in the water during races has been completely self taught.
For years I've wanted to get into a masters swim group. Since I work nights I couldn't find any where in Santa Fe that had a masters swim group that fit into my schedule.
I found out through a fellow triathlete that there is a masters swim group that meets Mon, Wed, & Fri's at the Salvador Perez pool here in Santa Fe! Yesterday was my 1st time swimming with them. I swam farther than I normally do on my own with faster splits. I got out of the water tired, but very motivated. I'm looking forward to seeing what will happen with my swimming now that I'll be practicing 3 times a week & have a masters swim coach to help me with my form.
While swimming with the masters I swam with a local Santa Fe'an named Lee who qualified for Kona while at IM St George. He finished St George in 9:56! I was thoroughly impressed! I'm glad I'll be able to be swimming with him. Hopefully some of his speed will rub off on me.
May 25, 2011
will work for swim time
Yesterday I practiced my swimming for the 1st time in 20 months. I did a warm up & a time trail to find my T- time. I didn't swim for very long. Not because I was time constrained, but because I fatigued so quickly. My time trial was crazy slow, & when I finished I was exhausted- glad to have been able to swim, but exhausted.
I was so grateful for the effort my wife had made for me to be able to spend some time at the pool while she watched our our 3 babies that when I got home from the pool I made dinner, did all the dishes, & did 2 loads of laundry, including folding & putting the clothes away. My wife is happy, and so am I. She & I have good thing going here. I couldn't be any more in love.
I was so grateful for the effort my wife had made for me to be able to spend some time at the pool while she watched our our 3 babies that when I got home from the pool I made dinner, did all the dishes, & did 2 loads of laundry, including folding & putting the clothes away. My wife is happy, and so am I. She & I have good thing going here. I couldn't be any more in love.
May 24, 2011
training for the swim again!
This is my wife's 1st week of summer break. To celebrate her recent successful semester she has suggested I do a brick this morning & swim this evening. I'm pretty sure that's not how most wife's go about celebrating.
I'm excited. I haven't been able to train in the pool since my 2nd son was born October 2009. I'm not sure how well I'll do having not swam outside of racing for 20 months, but I plan on swimming until my arms stop working!
My wife says she is going to make sure I can swim at least twice a week her entire summer break. What an amazing person I'm married to!
I'm excited. I haven't been able to train in the pool since my 2nd son was born October 2009. I'm not sure how well I'll do having not swam outside of racing for 20 months, but I plan on swimming until my arms stop working!
My wife says she is going to make sure I can swim at least twice a week her entire summer break. What an amazing person I'm married to!
May 21, 2011
Long runs & wild life in Santa Fe
I also saw a black crow land near the run trail, it dropped something, dug a hole with it's beak, pushed the thing it dropped into the hole, & buried it with his beak. Then it picked up a rock & a couple branches to hide the freshly dug hole. I was curious, so I went to see what it was the crow had buried. It was a baby rabbit about 3 inches long. I had always heard crows were intelligent, but I had no idea they were intelligent enough to bury carrion & camouflage the hole. Pretty impressive. I see the most amazing things being an endurance athlete in northern New Mexico!
September 15, 2009
Cochiti swim, great support, & my dang weight issue!
Today I took my family to Cochiti lake. My wife & I had a picnic & played with our babies. After that I put on my wet suit & did some open water swimming. I felt fast & comfortable. Much more so than any other open water swim I've ever done. Part of that is I'm 27 pounds lighter than my normal race weight. I fit in my wet suit better so I don't feel like I'm being squeezed to death by a boa constrictor. The major reason I felt so comfortable in the water is I'm swimming consistently for the first time in my triathlon career. Imagine that!
I am dieing to find out how far it was from the shore line at the swim area, out to the buoy on the far left, following along the outside of the boat buoy's, until the far right shore line. If anyone knows please let me in on the secret.
I'm so very grateful for the support system I have in life & in triathlon. I've fallen off the diet wagon for the last 3 days. It started on my first full day of vacation. Celebration is a big food trigger for me. I'm sure excitement about my up coming race is also a huge contributing factor also.
On of the first motivators for me to stop overeating was today I drove to Alb & picked up my bike from JusMe. He cleaned & tuned up my bike. He even took off the race numbers I'd left on my bike from the last year of racing! As soon as I saw my tri-machine looking completely clean & ready to roll I got motivated to race! And who can race fat? Not me!
The other big help was a great guy & blogger was in town for work. I got to hang with him, talk triathlon, & even watch an episode of The biggest Loser. While here he talked to me about triathlon racing & our issues with weight. He helped me realize I'll never be cured. I can't be perfect ALL of the time. But I can be perfect %85 of the time. I was beginning to feel after 3 days all was lost & I was on the downward slide. But like JusMe says,"it's not a road without some bumps along the way".
I'm bound to get knocked on my butt on from time to time. That doesn't make my journey to becoming an ultra-thin, ultra endurance triathlete a failure. & failing at accomplishing that goal wouldn't even make me a failure. I'm a success at what's most important to me, being a follower of Christ, a father, & a husband. 10 years ago I wouldn't have thought I could be worth 2 shakes of a dogs tail at any of those things. But I am.
Giving up on my weight loss goal would mean I had stopped trying. & I don't believe I have any quit in me. I'm a stubborn, hard working, dedicated man in all things. Diet just seems to be the one area I'm going to have to get up & dust myself off from most often. & tomorrow I'm going to do just that. For tomorrow I WILL be a success. I will be back on the wagon. I will eventually fall off again. I know that, but I will continue to get up as many times as it takes to succeed at becoming the triathlete I so desperately desire to be.... a thin one.
I am dieing to find out how far it was from the shore line at the swim area, out to the buoy on the far left, following along the outside of the boat buoy's, until the far right shore line. If anyone knows please let me in on the secret.
I'm so very grateful for the support system I have in life & in triathlon. I've fallen off the diet wagon for the last 3 days. It started on my first full day of vacation. Celebration is a big food trigger for me. I'm sure excitement about my up coming race is also a huge contributing factor also.
On of the first motivators for me to stop overeating was today I drove to Alb & picked up my bike from JusMe. He cleaned & tuned up my bike. He even took off the race numbers I'd left on my bike from the last year of racing! As soon as I saw my tri-machine looking completely clean & ready to roll I got motivated to race! And who can race fat? Not me!
The other big help was a great guy & blogger was in town for work. I got to hang with him, talk triathlon, & even watch an episode of The biggest Loser. While here he talked to me about triathlon racing & our issues with weight. He helped me realize I'll never be cured. I can't be perfect ALL of the time. But I can be perfect %85 of the time. I was beginning to feel after 3 days all was lost & I was on the downward slide. But like JusMe says,"it's not a road without some bumps along the way".
I'm bound to get knocked on my butt on from time to time. That doesn't make my journey to becoming an ultra-thin, ultra endurance triathlete a failure. & failing at accomplishing that goal wouldn't even make me a failure. I'm a success at what's most important to me, being a follower of Christ, a father, & a husband. 10 years ago I wouldn't have thought I could be worth 2 shakes of a dogs tail at any of those things. But I am.
Giving up on my weight loss goal would mean I had stopped trying. & I don't believe I have any quit in me. I'm a stubborn, hard working, dedicated man in all things. Diet just seems to be the one area I'm going to have to get up & dust myself off from most often. & tomorrow I'm going to do just that. For tomorrow I WILL be a success. I will be back on the wagon. I will eventually fall off again. I know that, but I will continue to get up as many times as it takes to succeed at becoming the triathlete I so desperately desire to be.... a thin one.
May 22, 2008
Daily caloric decrease & the newest member of the Santa Fe children's swim team
Daily caloric decrease & the newest member of the Santa Fe children's swim team
A couple weeks ago I hit a weight I never really believed I'd be able to achieve. 190. For the 4 years before that I'd been trying my best to lose weight while triathlon training & racing. The best I'd been able to do was 227 a couple times, & one crash diet that got me down to 211. Nine months after that crash diet my weight promptly shot up to 256, which unfortunately was right before my failed attempt at the Silverman Iron distance triathlon in Nov 07.
To reward myself for getting to 190 pounds I raised my daily calories from 1900 to 2200 a day. After that I was still losing weight consistently, just at a slightly slower rate. After I raised my calories I was not nearly as hungry. I was more content & comfortable throughout the day. After my last 2 speedy race performances I've decided I want to try to get to 175 pounds & I want to get there a little quicker than I was wanting to when I decided to increase my calories to 2200 a day. So starting today I have gone back to 1900 calories a day while replacing 50 calories for every 100 I burn. I've been hungry all day, but the juice is worth the squeeze. I'm eating unlimited amounts of raw veggies to combat that hunger. The veggies are making it tolerable, but not necessarily comfortable. I did this for 4 months, November through April with great success, 67 pounds of success to be exact. I'm hoping to get the same results as before, probably a little slower because the lower I get the slower I seem to lose. But I'm ok with that because I have allot less weight to lose now. I mean dang, I'm only 15 pounds from my ULTIMATE goal! Last time I was 175 I was a 14 year old freshman.
With the exception of the last 3 weeks when the Geneva Chaves Community center's pool closed for resurfacing I've done more swimming in the last 6 months than the 4 years before that combined. I've made decent gains, but I swim alone so I'm sure I'm just getting better at swimming with poor form. I've tried to find a masters group to swim with, but the only 2 in Santa Fe swim from 6am-7am. Because of my work schedule I can't swim then. So I've had no other choice but to continue practicing on my own. Today the local Santa Fe children's swim team called The Santa Fe Seals were practicing while I swam. They seem to be at the pool the same time I swim most everyday. So today as I was getting taken to school by a bunch of 7-18 year old's an idea was born! Since their practice time is perfect for my schedule perhaps they'd allow an old slow guy to practice with them. I asked their coach, at first he looked at me & smiled as if I was pulling his leg. The smile quickly faded once he realized I was still straight faced waiting for an answer. After a moment of contemplation he said sure. So I'll be practicing with the Santa Fe seals, a childrens swim team from here on out. Hopefully I'm not to old to pick up some of the children's swimming skills that made those little guys so dang fast!!! Seriously, there are some very fast swimmers on that team. Many of them aren't even tall enough to touch their legs to the floor when they sit on the bleachers, yet they can out swim me easily. Although I'm elated for the opportunity I won't be telling any of my friends I'm the newest member of a children's swim team. Ha, the things I'd do for speed.
A couple weeks ago I hit a weight I never really believed I'd be able to achieve. 190. For the 4 years before that I'd been trying my best to lose weight while triathlon training & racing. The best I'd been able to do was 227 a couple times, & one crash diet that got me down to 211. Nine months after that crash diet my weight promptly shot up to 256, which unfortunately was right before my failed attempt at the Silverman Iron distance triathlon in Nov 07.
To reward myself for getting to 190 pounds I raised my daily calories from 1900 to 2200 a day. After that I was still losing weight consistently, just at a slightly slower rate. After I raised my calories I was not nearly as hungry. I was more content & comfortable throughout the day. After my last 2 speedy race performances I've decided I want to try to get to 175 pounds & I want to get there a little quicker than I was wanting to when I decided to increase my calories to 2200 a day. So starting today I have gone back to 1900 calories a day while replacing 50 calories for every 100 I burn. I've been hungry all day, but the juice is worth the squeeze. I'm eating unlimited amounts of raw veggies to combat that hunger. The veggies are making it tolerable, but not necessarily comfortable. I did this for 4 months, November through April with great success, 67 pounds of success to be exact. I'm hoping to get the same results as before, probably a little slower because the lower I get the slower I seem to lose. But I'm ok with that because I have allot less weight to lose now. I mean dang, I'm only 15 pounds from my ULTIMATE goal! Last time I was 175 I was a 14 year old freshman.
With the exception of the last 3 weeks when the Geneva Chaves Community center's pool closed for resurfacing I've done more swimming in the last 6 months than the 4 years before that combined. I've made decent gains, but I swim alone so I'm sure I'm just getting better at swimming with poor form. I've tried to find a masters group to swim with, but the only 2 in Santa Fe swim from 6am-7am. Because of my work schedule I can't swim then. So I've had no other choice but to continue practicing on my own. Today the local Santa Fe children's swim team called The Santa Fe Seals were practicing while I swam. They seem to be at the pool the same time I swim most everyday. So today as I was getting taken to school by a bunch of 7-18 year old's an idea was born! Since their practice time is perfect for my schedule perhaps they'd allow an old slow guy to practice with them. I asked their coach, at first he looked at me & smiled as if I was pulling his leg. The smile quickly faded once he realized I was still straight faced waiting for an answer. After a moment of contemplation he said sure. So I'll be practicing with the Santa Fe seals, a childrens swim team from here on out. Hopefully I'm not to old to pick up some of the children's swimming skills that made those little guys so dang fast!!! Seriously, there are some very fast swimmers on that team. Many of them aren't even tall enough to touch their legs to the floor when they sit on the bleachers, yet they can out swim me easily. Although I'm elated for the opportunity I won't be telling any of my friends I'm the newest member of a children's swim team. Ha, the things I'd do for speed.
April 04, 2008
Slowly but surely
My coach Pete Alfino told me the only way to get faster at swimming is to swim. Well apparently he was right. For the first time in my life I've been swimming consistently. I looked back at my triathlon logs & pulled up my 1000 yard swim TT PR's. I've done more swimming TT's, but I'm only going to write the ones where I set PR's.
July 27, 2007
a 1000 yard time of 22:23
averaged 2:14 per 100 yards.
Dec 26th 2007
time 19:43
ave 1:58.
Today April 4th 2008
16:53
1:41 ave.
That's an increase of 33 seconds per 100 yards! If you look at one of my favorite races of all time, The Buffman & Squeaky, my PR is a 2:52, & I PR'd the swim at 36 minutes. If I keep this progression on my swimming going I think a sub 30 minute swim is more than possible. That's 6 minutes faster on the swim alone. Now take into consideration how much lighter I am, I believe a 2:40 may be possible. I'd have to have a great race, but I usually bring my best on that day. I'll keep you informed.
I've been agrivated this month because since March 3rd (one month and 1 day) Ive only lost 4 lbs. I was averaging 4.5 lbs of weight loss every week for almost 3 months. But recently my losses has slowed to a snail's pace. I decided rather than become frustrated I'd take my measurements & see if I've really stopped making gains or if I'm losing fat & gaining muscle. My last measurement was on March 5th 2008. 1 month & 2 days ago. Since then I've lost 4 lbs.
Chest 41.5 41.25 loss of .25
arm 15.5 15.75 gain of .25
stomach 39 38 loss of 1 inch
butt 43.5 43 loss of .5 inches
quads 26.25 25.5 loss of .75 inches
Total loss of 2.25 inches. Not bad, slowly but surely. Just don't ever call me Shirley.
July 27, 2007
a 1000 yard time of 22:23
averaged 2:14 per 100 yards.
Dec 26th 2007
time 19:43
ave 1:58.
Today April 4th 2008
16:53
1:41 ave.
That's an increase of 33 seconds per 100 yards! If you look at one of my favorite races of all time, The Buffman & Squeaky, my PR is a 2:52, & I PR'd the swim at 36 minutes. If I keep this progression on my swimming going I think a sub 30 minute swim is more than possible. That's 6 minutes faster on the swim alone. Now take into consideration how much lighter I am, I believe a 2:40 may be possible. I'd have to have a great race, but I usually bring my best on that day. I'll keep you informed.
I've been agrivated this month because since March 3rd (one month and 1 day) Ive only lost 4 lbs. I was averaging 4.5 lbs of weight loss every week for almost 3 months. But recently my losses has slowed to a snail's pace. I decided rather than become frustrated I'd take my measurements & see if I've really stopped making gains or if I'm losing fat & gaining muscle. My last measurement was on March 5th 2008. 1 month & 2 days ago. Since then I've lost 4 lbs.
Chest 41.5 41.25 loss of .25
arm 15.5 15.75 gain of .25
stomach 39 38 loss of 1 inch
butt 43.5 43 loss of .5 inches
quads 26.25 25.5 loss of .75 inches
Total loss of 2.25 inches. Not bad, slowly but surely. Just don't ever call me Shirley.
March 25, 2008
swimming with the Japanese Olympic swim team
Today my coach had scheduled a day of rest. No triathlon training. I don't like taking days off. My training is therapeutic for me. So rather than take the day off I decided to work on my weakest event, my swim. The Japanese Olympic swim team has been training here in Santa Fe for awhile. I figured I could learn allot from swimming at the same time as them. So I called the pool, found out when they'd be training today & just happened to be there at the same time. I didn't learn nearly as much as I thought I would. You see, they speak Japanese in Japan. So although I listened & watched intently, it was like they were speaking another language. Go figure. By watching them I did learn to rotate my shoulders out of the water more as each arm recovers. That made me glide farther on each stroke, thus using less energy & increasing my efficiency. I learned a few other thing also, but nothing else that would of helped my swim speed or technique. I learned that the Japanese swim coaches yell allot. They aren't kind & understanding teachers. Within 30 minutes their coaching staff had 2 swimmers weeping hysterically. I also leaned that they are all shredded, no body fat on any of them.
Another thing I noticed that was disconcerting to me was that all of them, even their largest swimmer had no butt. That's not a good sign for me. The way I see it is
1) naturally fast swimmers are built that way, or
2) they make themselves that way to be fast. Either way that pretty much makes me as unsuited for swimming as any human being can get. Anyone who's seen me knows I carry allot of junk in my trunk. My friends say I have a Ghetto Buttey. I would argue if I could. But I can't, because I store enough excess calories in my butt it could feed a small country.
Another thing I noticed was every swimmer had to weigh in as soon as they got out of the water. A few of them got quite the butt chewing. I could feel their pain. As most of you know I've been struggling with my weight. In the past 5 years my weight has been from 292 to 200 & everywhere in between. 3 weeks ago I was on a roll. I'd lost 56 lbs. in 4 months. I'm not sure what happened 3 weeks ago. Usually I only eat uncontrollably when I'm stressed or sad. I wasn't stressed or sad 3 weeks ago, but I started struggling to not gorge myself with food. I'd do well for a couple of days, then BAM, out of nowhere I'd be shoveling amazing amounts of food down my gullet. I've been writing down everything I eat. For some reason that seems to stop or slow allot of my overeating. But on Sat I stopped tracking my food intake when I hit 100 weight watcher points. For those of you who aren't knowledgeable about weight watcher points that means I ate well over 5000 calories. I know, I know. That's allot of food. At least I know what the trigger that day was. All the other days of cheating I have no clue. There is good news though. Although I've had a few "bad days" recently I've had enough good days to counter them. I'm at 201 lbs. 6 lbs. from my next goal. 11 lbs. from my ultimate goal. Wow, I can't believe it. I'm only 11 lbs. from 190. That just seems to good to be true. After seeing how much faster I was on the bike at this year's Stealth duathlon compared to last year, I realize that to lose another 11 lbs. would be HUGE. I only weighed 15 lbs. lighter at this years Stealth compared to last year, yet my average speed on the bike was 3 mph faster. I've set up a couple of goals with a time frame to help me attain those goals. Usually when I set a goal & write them down I'm good about focusing myself. Especially since they'll be written down on my blog where others can see how I fair. So here they are
1) To be 195 by the Atomic Man Olympic distance Duathlon (my favorite race of all time) on April 27th. That's 6 lbs. I need to lose in 4 weeks. Plenty of time. Very accomplishable. My PR at this race is 3 hrs 1 min. I accomplished that time weighing approximately 230. This is by far the hilliest course I've ever raced on so racing light will be very important with all the climbing. 195 would put me at 35 lbs. lighter than my best Atomic time.
2) To be 190 by the Buffman & Squeaky Olympic distance triathlon (my 2nd favorite race) on May 18th. That's an additional 5 lbs. in 3 weeks. Also very doable. My PR at the Buffman & Squeaky, or The Squeaky Buttman as I like to call it was 2 hr 52 minutes done at an approximate weight of 235. This is on the exact same course as the BSLT 70.3. Anyone who knows the BSLT 70.3 knows that its a very hilly & difficult course in a horribly hot climate. If I accomplish this goal I'll be racing at a whopping 45 lbs. lighter than my weight at my PR!!!
3) to maintain 190 until IMAZ IN Nov, & hopefully the rest of my life. 190 at IMAZ would put me at 66 lbs. lighter than my DNF attempt at Silverman. It's also very important I get & stay below 200 because I've already raced 2 races for the SW challenge series as an age grouper. No sense not racing as a Clydesdale if I'm not under 200. Well, those are my goals. I'll keep you posted. Thanks for tuning in.
Another thing I noticed that was disconcerting to me was that all of them, even their largest swimmer had no butt. That's not a good sign for me. The way I see it is
1) naturally fast swimmers are built that way, or
2) they make themselves that way to be fast. Either way that pretty much makes me as unsuited for swimming as any human being can get. Anyone who's seen me knows I carry allot of junk in my trunk. My friends say I have a Ghetto Buttey. I would argue if I could. But I can't, because I store enough excess calories in my butt it could feed a small country.
Another thing I noticed was every swimmer had to weigh in as soon as they got out of the water. A few of them got quite the butt chewing. I could feel their pain. As most of you know I've been struggling with my weight. In the past 5 years my weight has been from 292 to 200 & everywhere in between. 3 weeks ago I was on a roll. I'd lost 56 lbs. in 4 months. I'm not sure what happened 3 weeks ago. Usually I only eat uncontrollably when I'm stressed or sad. I wasn't stressed or sad 3 weeks ago, but I started struggling to not gorge myself with food. I'd do well for a couple of days, then BAM, out of nowhere I'd be shoveling amazing amounts of food down my gullet. I've been writing down everything I eat. For some reason that seems to stop or slow allot of my overeating. But on Sat I stopped tracking my food intake when I hit 100 weight watcher points. For those of you who aren't knowledgeable about weight watcher points that means I ate well over 5000 calories. I know, I know. That's allot of food. At least I know what the trigger that day was. All the other days of cheating I have no clue. There is good news though. Although I've had a few "bad days" recently I've had enough good days to counter them. I'm at 201 lbs. 6 lbs. from my next goal. 11 lbs. from my ultimate goal. Wow, I can't believe it. I'm only 11 lbs. from 190. That just seems to good to be true. After seeing how much faster I was on the bike at this year's Stealth duathlon compared to last year, I realize that to lose another 11 lbs. would be HUGE. I only weighed 15 lbs. lighter at this years Stealth compared to last year, yet my average speed on the bike was 3 mph faster. I've set up a couple of goals with a time frame to help me attain those goals. Usually when I set a goal & write them down I'm good about focusing myself. Especially since they'll be written down on my blog where others can see how I fair. So here they are
1) To be 195 by the Atomic Man Olympic distance Duathlon (my favorite race of all time) on April 27th. That's 6 lbs. I need to lose in 4 weeks. Plenty of time. Very accomplishable. My PR at this race is 3 hrs 1 min. I accomplished that time weighing approximately 230. This is by far the hilliest course I've ever raced on so racing light will be very important with all the climbing. 195 would put me at 35 lbs. lighter than my best Atomic time.
2) To be 190 by the Buffman & Squeaky Olympic distance triathlon (my 2nd favorite race) on May 18th. That's an additional 5 lbs. in 3 weeks. Also very doable. My PR at the Buffman & Squeaky, or The Squeaky Buttman as I like to call it was 2 hr 52 minutes done at an approximate weight of 235. This is on the exact same course as the BSLT 70.3. Anyone who knows the BSLT 70.3 knows that its a very hilly & difficult course in a horribly hot climate. If I accomplish this goal I'll be racing at a whopping 45 lbs. lighter than my weight at my PR!!!
3) to maintain 190 until IMAZ IN Nov, & hopefully the rest of my life. 190 at IMAZ would put me at 66 lbs. lighter than my DNF attempt at Silverman. It's also very important I get & stay below 200 because I've already raced 2 races for the SW challenge series as an age grouper. No sense not racing as a Clydesdale if I'm not under 200. Well, those are my goals. I'll keep you posted. Thanks for tuning in.
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