I'll be posting all my workouts here...well, maybe not all. But if you're interested in following what I'm doing feel free to read and/or join me!

Tuesday, December 06, 2005

busy busy busy

It's been a busy couple of weeks and the rest of this week looks bleak for swimming...so much for looking good for Thailand.

Warm up: 800 RIM swim, 400IM kk

8x100 25fly/75free (rotating the fly - 1st 25, 2nd 25...) @ 2:30
I could tell I'd been out for a while -couldn't get my HR down quickly.

100 T

400 pull

4x10 25fly/75breast - same as above

400 pull

8x25 kick @ 100 (hold 30...pathetic, I know)

8x25 pull -no breath

200 cool down

GYM - 1 hour on the bike -increase resistance by 5 every 5 min (up to 90). This seemed relatively easy, even after the long swim - need to look into how to train on a bike....

My back (my left hip) has been bothering me this week - a lot.

Tuesday, November 22, 2005

Back in the water

warm up -the usual 800m GAWD it felt good!!

1500 pull long and strong -had a dimwit in my lane and ended up doing about 5 or 6 mid lane flip turns just to avoid him at the walls, then this other guy got in wearing hand paddles and I was seriously concerned I was going to loose a finger -or a hand for that matter.

4x50 T long and strong

4x50 scull/E

8x25 Y on a minute

4x50 T

cool down


lots o' stretching

no bike, just weights today.

Sunday, November 20, 2005

it IS adding up!!

I received a little bit of pay of for my efforts in the pool and at the gym in the last month.

Yesterday I ran 10km in the Nyuzen Road Race (I ran it last year after a nasty flu and would rather forget that I participated as I barely made it across the finish line...). This time I was healthy and pretty much ready to run - although I hadn't been training specifically for a road race (I've only run twice since the Toyama Relay Marathon) I knew that I was strong enough to finish with a better time than my last 10km.

My time: 53:21 -I cringe as I post that time as I know it's not fast by any means. But it is a best time for me, which is a minute consolation. As I've said to Kirsten too many times; just think how fast I COULD be if I actually ran regularly! I find it frustrating that I have no problem packing up my swim and gym bags and driving 20 minutes to the pool/gym to spend an evening there, but I can put on a pair of running shoes and sports bra and head down the road for an hour's run.

Each time I run another road race I think to myself, "Ok, after this I'll run once or twice a week, then I'll demolish my time at the next race!" .....and I never do it. It doesn't help that winter is coming and running outside will be impossible for the next 4 or 5 months. There are treadmills and a running track at the gym, but the thought of pounding away like that for 60 minutes instantly puts a snarl on my face.

....so if your still reading this rant you're probably asking "Then why the heck are you doing it??". I'm not sure really. Part of it is probably the social aspect of road races, seeing familiar faces going through the same test as I am. Then there's the feeling of pushing myself -talking myself through each km "Ok, just run to the next set of lights and then worry about what comes next", and the feeling of crossing the finish line, collecting my time card, and the giving and receiving of congratulatory words from my peers. Then comes the jello legs, the post-sweat chill, and the great feeling of taking off my running shoes and slipping my feet into flip flops. And in Japan, the whole experience wraps up with a bowl of nabe (fresh veggie stew with a bit of beef or pork and tofu thrown in). It all adds up, I guess.

Tuesday, November 15, 2005

Pool's Closed

The pool's closed this week so that means more gym time!
I don't know if I can go a whole week without being in the water...

warmed up on the bike
stretched for 30 min
ran for 30 minutes
biked for 35 minutes
cool down and stretching

The Nyuzen Road Race is only 4 days away!!!

Sunday, November 13, 2005

Swim Meet!

details to come...

Saturday, November 12, 2005

Run Time

My first run since the Toyama Marathon, good grief.

Ran for 40 minutes.

Friday, November 11, 2005

800 warm up 400RIM 400IM kk no board
200 T
4x50 E long and strong
1500 P - I tailed one of the triathlon guys...
4x25 Y
8x50 cool down

One of the gentlemen who is in charge of the swim meet on Sunday cornered me and asked me to sign up.

....I agreed, Kirstens should be happy.

I hate sprints.

Thursday, November 10, 2005

800 warm up 400RIM 400 IMkk
1500 pull @ 26:00
200 T EZ
8x25 Y @ 1:00
4x50 Y @ 2:00
8x25 Y @ 1:00
4x50 scull/E
200 EZ

-gym day-

Tuesday, November 08, 2005

Healthy Again

After a bout of food poisoning and a trip to Tokyo I'm back in the water - and Kirsten's trying to convince me to swim in the community swim meet this weekend....hm.

800 warm up 400RIM 400IMkk
4x100 E @ 2:00
4x100 P @2:00
8x50 Y-IM @ 1:15
100 kk
200 scull
4x24 Y
cool down

Thursday, November 03, 2005

800 warm up 400RIM 400IM kick
4x200 E @ 1:00RIB
4x200 Pull E @ 1:00RIB
4x100 kk @ 1:00RIB
8x25 Y @ 1:00
200 EZ

Tuesday, November 01, 2005

warm up 800 - 400RIM / 400 RIM kick (no board)
timed 1500 SWIM (first time) -time 25:00
200 EZ
8x50 Y-IM @ 1:20
4x100 kk @ 1:00 RIB
8x25 Y long and strong
300 cool down

Monday, October 31, 2005

Back on Track

20 days until the Nyuzen Marathon and my 10 km run.

I haven't run since the Toyama Relay Marathon - eep. I walked about 10km on Sun, but I have yet to get myself worked up to make a true run....

....and the weather's been so amazing in the last month, I have a feeling that when I do finally decided to get going, it's going to rain rain rain.

I swam pretty much everyday last week, the weights have been slow, I'm going to have to start making some goals in that ....also with the bike.

Sunday, October 30, 2005

Another Quickie

800 warm up
4x200 pull on 3:30 holding stroke count
cool down

2000 m

Saturday, October 29, 2005

800 warm up
8x200 pull on 3:30
200 T
8x50 Y-IM on 1:15
8x25 kick at 1:00
cool down

total 4000m

Friday, October 28, 2005

A Quickie

800 warm up
a few 200s and off to the Halloween party!

Tuesday, October 25, 2005


I got to the pool late on Tuesday.

Tuesdays are swim club days (from 7:00-8:00).

You'd think after years of sharing a pool this wouldn't bother me, but cramming us public swim guys into 3 lanes SUCKS!!!

Pool etiquette is strongly lacking here, as is the enforcement of it.

I managed to get my 800m warm up in before the chaos began (5 people per lane).
-after that it was 25s and the odd 50.
I think I was able to swim around 2000m total - but after the mayhem, I really can't be sure.

Monday, October 24, 2005

800 warm up
1500 EZ pull
200 cool down

mondays seem to always be too short

Tuesday, October 18, 2005

Tuesday, October 18

Warm up
400 RIM swim
400 RIM kick

6x100 im on 3 minutes - ez

4x50 E kick on 2:00 -hold 1:00 (that's the best I can do!!!)

4.25 E kick on 1:00 - hold under :30

general recovery swimming -sore shoulders from the pull yesterday....

Monday, October 17, 2005

Monday, October 17

Warm up
400 RIM swim
400 RIM kick (recently i've been doing backstroke kick with my arms out of the H20 -perpendicular to my body...25/wrists out, 25/forearms out, 25elbows out.

Mondays are my timed 1500 swim -was going to attempt my first without a pull boy, but wasn't up to it. Instead just went hard -working on pace. Managed a 23:40, not bad.

5x100 T - long and strong -worked on underwater pulls to the red line. :30RIB

16.25 fly - first 8 hold :20 with one breath, second 8 long and strong holding 9 strokes

cool down
2x100 ez 100K 100E

Total: 3800m

Sunday, October 16, 2005

Sunday, October 16, 2005

Warm up
400 RIM swim
400 RIM kick

12x50 25scull/25free @1:30

3x100 T at :30RIB

16x25 Y @ 1:00 long and strong (9 strokes)

cool down
300 EZ


Saturday, October 15, 2005

Saturday, October 15, 2005

Warm up
400 RIM swim
400 RIM kick

8x00 pull @ 2:00
4.100 kick @ 1:00 RIB

16x26 alt fly and free by 4 @1:00

Cool down
400 E drill


Friday, October 14, 2005

Friday, October 14, 2005

Warm up
400 RIM swim
400 RIM kick

4x400 Pull, kick, swim, pull by 400 @:30RIB

12x50 25Y/25IMo @ 1:30

4x50 25scull/25pull

I'm missing a set.....

cool down

Total 4,000m

Thursday, October 13, 2005

Thursday, October 13

Warm up
400 RIM swim
400 RIM kick

I then attempted to swim in a lane with 4 other people. It didn't work...

I managed a 400 pull with Kirsten and the rest was chaos. I'm lucky if I got 1500m in today.

Tuesday, October 11, 2005

Tuesday, October 10

Warm up:
400 RIM swim
400 RIM kick

4x200 E (pull) @ 4:00 -hold 3:00 and under 17 strokes/25m

2x4x50 1. RIM order 25kick/25swim
2. IM order 25swim/25kick

200 EZ

There's a 'girl' my age who works at the gym where I work out. She asked if I'd help her with her strokes, so we worked on backstroke and flip turns for about 45 minutes.

Monday, October 10, 2005

Sunday, October 9

Warm up:
400 RIM swim
400 RIM kick

4x(3x100) E swim @2:00 (hold under 1:45 -not too quick, I know...)
pull @2:00 (hold 1:30 -my pull is so much faster -guh)
kick @3:00 (no comment)

2x(3x50) YK, KT, TE @ 1:00

200 cool down

Back stroke turns (still can't do 'em smoothy and it doesn't help that there are no flags).

Getting started

Tuesday, October 11, 2005

I'll be posting all my workouts here...well, maybe not all. But if you're interested in following what I'm doing feel free to read and/or join me!