100's

I love 100 freestyle sets.

4x150 k,p,d,s

4x50 k,d fly,back / breast, free
4x50 k,d free,breast/back,fly
4x50 k,d free

5x100 free on 1:30(sub 1:10 on all of them)
100 easy
5x100 free on 1:25(sub 1:10 on all of them)
50 easy

Total 2350

The fight has been raging on

Although I have been ditching swim practice and not blogging, I have been working out. Here is a screen capture of the workouts i have logged with my Garmin Edge 205.



I have taken it on most of my bike rides and runs.
Today's workout was:

• 2000m row
• 30 pushups
• 30 crunches
• 2000m row
• 20 curl to press
• 30 sec plank
• 20 leg lifts
• 2000m row
• 1.09 mile run

Distance

500 free
500 pull w/ paddles
500 free
500 pull w/ paddles
500 free
500 pull
100 free

An Intersting Month

A lot has happened since I left my last two posts documenting my diet. I had another cholesterol test, which came back high once again. I scheduled a meeting to discuss taking a Statin drug. I have been pretty leery of taking any drug for the rest of my life if I could avoid it and since my diet is not always the best I certainly have room to improve it. After scheduling my appointment I started noticing some pain below my waistline on my left side(well i had been noticing some pain for a while, but thought it was a groin strain).

So on Sunday the 8th, we had a Masters swim meet at LT. It was a lot of fun to see everyone compete. Katy and Hillary both took on the 200free and did pretty well. I only swam in 3 relays and was actually swimming pretty fast for minimal training and believing that I had a hernia or something. 23.2 / 23.6 in my 50 free 26.11 in my 50 fly. All in all a fun day for everyone.

I went home that day and pretty much slept all day and then started having some really bad pains and stomach cramps after dinner. It hurt to pee and basically my whole digestive system was messed up. It was a miserable night, at points thinking I wanted to go to the hospital. All day the next day my stomach was pretty screwed up. I could barely eat. All the same digestive problems were going on. So on Tuesday I go to the Dr and blood work shows that my Kidneys are not functioning properly. I have blood in my urine. They are pretty sure I have a Kidney Stone.

A CT scan shows that there is nothing there. So either I passed it Sunday Or Monday(very possible) or it is something else. Ultrasounds and another blood test 2 days later show that everything is back to normal and I am left with what was diagnosed as Colitis, which we thought was related to taking high doses of Aleve for about a week when it was believed to be a muscle strain. I could barely eat all that week and really into the beginning of the next week. I went from about 215 to 197lbs in about 2 weeks. Now that is fighting the Bagel!

My current status is that I am still having some minor stomach issues(nuts, seeds and meat are not digestion friendly still). I am not taking a statin drug, but taking Niacin and Fish Oil and attempting to eat better.

Thursday

Breakfast:
1/2 cup Whole Grain Oatmeal - 140/2.5
1/4 cup raisins - 130/0
10 almonds - 70/6
black coffee

Total Breakfast: 340cal / 7.5g fat

Mid Day Snack:
1 banana - 60/0

Lunch:
1/2 cup chicken breast - 115/23
whole wheat bun - 110/1.5
mustard-NA
raw onion-4/0

couscous - 110/1.25
tomato - 15/0
basil - 1/0
mozz(2oz) - 120/9
balsamic - na
FOP

Total: 479cal / 35g fat

yogurt 60/0
sample of tomorrow's breakfast 40/0

Dinner:
1/2 cup chicken - 115/23
salad mix - 150/9
bbq pulled pork - 250/20
whole wheat bun - 110/1.5

Total Dinner: 625/44.5
Day Total: 1604cal /86g fat

Wednesday

Breakfast:
black coffee - 0/0
1/2 cup of Whole Grain Oats - 140/2.5
1/4 cup of raisins - 130/0
1 banana - 105/.4
1 yogurt - 60/0
FOP(Fish Oil Pill)

Total: 435cal / 3g fat

Lunch:
2 spicy black bean burgers - 240/8
2 whole grain bun - 220/3
chopped onion - 4/0
cilantro salsa - 5/0

Total: 470cal / 11g fat

Snack:
20 almonds - 140/12

Pre dinner Drink:
1 gin and tonic - 150/0

Dinner:
6oz salmon - 300/14
mustard - 10/0
breadcrumbs - 10/0
couscous - 220/2.5
tomato - 15/0
basil - 1/0
mozz(2oz) - 120/9
balsamic - na
FOP

Total - 675 cal / 25.5g

Post Dinner Drink:
4oz red wine - 84/0

Dessert
cup of blueberries - 40/0
yogurt - 60/0

DAY TOTAL: 2080 cal / 51.5g

Tuesday

3x
5 pull ups
10 push ups
20 crunches
10 leg lifts

3 x 15 seated row
3 x 8 curls

400 swim
4 x 100 reverse IM drill on 2:00

2 x 25 sprint on :20
1 x 50 free on 1:00
2 x 25 sprint on :25
1 x 50 free on 1:00
2 x 25 sprint on :30
1 x 50 free on 1:00
2 x 25 sprint on :35
1 x 50 free on 1:00
2 x 25 sprint on :40
1 x 50 free on 1:00

Thursday Night

I rode the Moots to coach at South tonight and after coaching stayed to lift with Doug.

2 rounds:

5 pull ups
10 push ups
20 crunches
20 leg lifts

2 x 10 curls
2 x 10 seated rows

Then had swim practice:

400 swim
300 drill
200 kick

12 x 75 on 1:20

1. fly drill
2. free drill
3. back drill
4. free drill
5. breast drill
6. free drill
7. fly drill
8. free drill
9. back drill
10. free drill
11. breast drill
12. free drill

5 rounds of:

4 x 25 on :30 sprint
2 x 50 on 1:00 easy
1:00 rest

(I only did 2 rounds)

Then I rode home and it was a lot colder on the way home, about 16 degrees

Good night all in all but being at LT from 5:30 to 9:00 is a bit much.

Death by Rowing = 500m sprint

I ditched swim practice and rowed a 300m warm up and did a 500m row for time instead. Absolutely painful, I have to go lay down........

Here is my breakdown:

meter - time - watt - s/m
500m - 1:34.2 - 419 - 37

Splits:
meter - time - watt - s/m
100m - :18.1 - 472w - 40
200m - :18.3 - 457w - 36
300m - :19.1 - 402w - 35
400m - :19.2 - 396w - 38
500m - :19.6 - 372w - 37

Here is the World Record as of about 1 month ago:
http://www.row2k.com/video/view.cfm?vid=6139

Pizza Night

3 x 10 push ups
3 x 20 crunches with legs up

Swim Practice:
200 Free

6 x 50 kick on 1:10
6 x 50 drill on 1:00
6 x 50 swim on :50

25 on :30
50 on 1:00
75 on 1:30
100 on 2:00
200 on 3:00
400 on 6:00
200 on 3:00
100 on 2:00
75 on 1:30
50 on 1:00
25 on :30

4 x 75 IM order on 1:30

200 cool down

Waterfall Glen

Bloomie(and Guiness) and I got about 1.5 hours of hiking/snowshoing at WaterFall Glen this morning. We started near the campground parking lot and hiked to the main waterfall and then traveled downstream along the river on some game trails, pretty much just following Guiness's nose. We crossed on the metal bridge and hiked back upstream crossing the frozen river a few times.

Inauguration Day

Katy and I got out and did about a hour of hiking and snowshoeing early this am. The snow in Bemis was about 6" deep of nice powder.

We traveled along Salt Creek following a few game trails and ran across 4 deer. We also saw some nice evidence of beaver activity(pic).

We were using Sherpa Yatra Trainers which are designed for trail running in the winter. Unfortunately the Company has gone out of business, but were very well respected in the snowshoeing community. We don't use them often enough, but I am sure glad we have them for days like today.

I also got 20 minutes on the bike trainer this afternoon.

Swim Practice:

400 swim
200 reverse IM

8x50 0n 1:00
25 free / 25 back

12 x 100 free on 2:00
odds are k/d
evens are d/s

4 x 4 x 25 sprint cycles on :30

200 swim

Monday

2000m row

middle 1000m:
20 sec - 300 watts
40 sec - 150 watts

3 x 10 Pushups
3 x 20 crunches with legs up

20 minutes on bike trainer

Friday and feeling better

Antibiotics must be working, cause I am starting to feel like myself again.
Its about freaking time!

2000m row
2 x 20 crunches
2 x 10 leg lifts

2000m row
3x10 push ups

2000m row
2 x 20 crunches
2 x 10 leg lifts

20 minutes on bike trainer

Back in the water

300 swim
400 pull
300 swim

5 x 200 broken RI'20 (1,3,5 free / 2,4 back)
50kick/100pull/50kick

10x50 on :50

200 cool down

I ran out of donuts...........

Well, I had to walk away from the challenge. It was too much on my body.

Oh yeah, and the donuts have all been consumed........

Happy Holidays!

Donut Fight?

10,000m in 47:57.9 (2:23.9/500m)

It was harder today. My body is tired and I need to rest. At about 5000m my back was hurting which doesn't normally happen until about 8000m. I got through it but it wasn't fun.

As I was hurting with 5000m to go, I kept thinking about the fact that when I reach 100,000m I will only raise $2.00! for the charity of my choice. What can Conservation International really do with $2.00? But rowing was better than eating my way through a box of donuts Jessica brought over. Thanks Jess! I burned 550 calories today rowing instead of eating 300-600 calories in donuts. The box is amazingly still unopened.......................

making the push

1000m
1:00 break
5000m
2:00 break
3500m
2:00 break
3500m

13,000m total all nice and easy

Getting High on Saturday Morning

10,000m row 43:59.0 (2:11.9/500m)

4:00+ minute improvement!

with about 600m left to row I actually said out loud, "break 44:00, just hang on" and then a few meters later my entire body started tingling. Rowing High!

If I can break 100,000 meters by midnight xmas eve, my meters will raise money for the Holiday Challenge. Its going to be rough!

Thursday

10,000m row in 48:12.6 (2:24.6/500m)

an improvement of about 1:30 since the last 10,000m row I did!