Yanti & Salty RidiculoSnarky Almost Intelligent-Charming Manatees PART 4 - Full (Page 16)

Go Valerie!!

Go TJ!!

Go Claire!!

Go Ann-Marie!!

No Hurricane!!

Awesome! How far are you from London?  My friend is there until the weekend, she got to see U.S. women's soccer and water polo (she's a former water polo chick).  It would be very cool to see an Olympics before I die. BUcket list!

So, my goal is to do SOMETHING (doesn't have to be run/bike/swim...could be yoga, hiking, pilates, etc.  Just some form of exercise. And I'm not counting riding, I always do that.) every day from August 1 to Aug 7.  I'm going to try to carry through the month of August, but I"m focusing on one week at a time, so as not to be overwhelmed.  I just find that I keep having two or three days in a row with NOTHING, and itreally messes up my mojo.  So, Manatees, please check in with me to see how I"m doing. THanks!

You're off to a great start! What's the plan for tomorrow?

That is very exciting indeed!!!!  Well jel.

That is a fine plan - my myotherapist says a recovery day is more important than a rest day - he told me to do something like Pilates, yoga or even just go and splash and walk in the water etc. play ball with my daughter, active recovery... So I do Pilates once a week - and I feel better doing that than when I have a full rest day.

I just did 60mins on the drainer!!!  So pleased with myself.  First outing for my Garmin 405 or whatever it is - a friend sold it to me, it's brand new.  So I trained in Zone 2 for heartrate - goodness i've been training constantly in zone gazillion!  So it was nice to try and rein myself back to the right zone.

I just made some homemade Bircher muesli - just oats, organic nuts and dried fruit, tomorrow's portion currently soaking in freshly squeezed oj, will add Greek yoghurt and some strawberries to serve tomorrow. Bought some organic all natural peanut butter - basically a jar of crushed peanuts and their oil - no added salt or sugar - it's a different taste but I'm trying to cut down on excess sugar.  So before my run tomorrow, muesli, a cup of tea, organic sourdough toast and pb.  Mmmmmm.

As you may have gathered I'm shaking up my diet - switching to wholesome food and try to cut out sugar see how we go!  Dark chocolate allowed....70% cocoa solids, yum.  Clearly red wine is wholesome

I hate being in a different time zone to everyone else!!! where is everybody (Allen that was a great TV ad - I remember a giraffe saying Where is Everybody? - what was that ad?)

Also Allen - catch me up on Eastenders and Corrie - Deirdre still bonking Ken?

Everyone I just made Osso Bucco first time ever it smells divine.  Cannot wait to tuck into that.

GO VALERIE !!!

GO TJ !!!!!!!!!!!

GO CLAIRE !!!!!

GO ANN-MARIE!

Aaaaargh now I want osso bucco ... and bircher muesli and strawberries and peanut butter! Can I move in with you guys?

Aaaaargh now I want osso bucco ... and bircher muesli and strawberries and peanut butter! Can I move in with you guys?

Way to go on the drainer! I think we always tend to think if we're not dying out of breath then we're not "working out," but they do say relatively easy efforts is what you should do most of the time.  That's where gadgets can be very handy!

The revised diet sounds GREAT!! natural PB is my absolute fave, I can't eat that skippy/jiffy crap anymore - it's too sweet! and to hear me say that (I could eat all the buttercream frosting off a sheet cake and not be satisfied) is really saying something!  And that is great to teach kids to eat healthy - I see some many obese kids (I am in America, after all) and it breaks my heart because its not their fault and most of them will never learn to eat properly and/or have healthy relationship with food.

BTW, if I didn't respond earlier, BIG CHEERS to Artemis on the gifted program.  It will challenge her and make her feel special

"boot camp" strength training this A.m...started with a lot of upper body/balance work combined, then into plank work, then inside for medball/total body work, then ABS ABS ABS (I will feel it tomorrow).  I love and hate that class all at the same time.  Maybe a swim tonight...I usually just want to go home and have a glass of wine though.  20 mile bike with tri club tomorrow A.M. (I'm telling everyone I know so that don't bail!).  Ideally a run on Sunday with my old training group, but it means getting up at 6:15am, so....yeah, that's a maybe.

You know, i never regret getting up and getting a workout in, especially on Sundays because I get SOOO much more done.  thank's for the motivation!!  I ♥ Manatees

x2 ... get up on Sunday you want to do!

hahahah - that coach is crazy! Our wise Yanti says PopTarts make you stronger...and are useful as a barometer as to how badly your tropical diseases are flaring up on a given day.

BAH HA HA HA ... that is awesome. For a moment I was crazily thinking, "uh ... I didn't send a question in to Triathlete ... did I?"

Swim with a band ... check. Hill repeats (or just including some hills) ... check. Best strength AND speedwork ever if you want it. BUT DOOOO NOOOOOT take my Pop Tarts away!!!

Champions eat them. Seriously. Read race reports of Ironman winners. They eat Pop Tarts. Pop Tarts make you WIN.

Is there a Nutella Pop Tart yet? Why not? (I do have a recipe for homemade but I'm too lazy).

Couldn't you just smear Nutella on an unfrosted chocolate one or something?  That couldn't possibly taste bad.

I have a good swim workout for y'all.*** The beauty is that it can be manipulated any way you want ... recovery swim, distance, pace control, pushing speed, etc.

Warm up and cool down are whatever you want (the faster/harder the main set, the more you want to warm up and cool down).

This is what I did for the main set as an example. You can do fewer or more repeats (2x, 5x, whatever). Pick an interval for yourself that will give you some rest.

4 x (200, 150, 100, 50) all @2:00/100m

So no matter how I decide to do the repeats, the intervals for the distances will be 200 @4:00, 150 @3:00, 100 @2:00, 50 @1:00.

I chose to do a pace control set increasing in speed. So while the intervals were always the same, I tried to hit a specific time for each distance. The first one was trying to hit each distance at a pace that's 1:50/100m:

200 @3:40 (remember, each time I swim 200 the interval is @4:00 so in this case I get :20 rest)
150 @2:45 (:15 rest)
100 @1:50 (:10 rest)
  50 @0:55 (:05 rest and straight into next set, unless you want to take a minute or two rest in between)

The next set was the same, except I set the pace faster @1:45/100m (still leaving on set intervals, though, so a bit more rest).
That works out to

200 @3:30 (with a 4:00 interval that's :30 rest)
150 @2:38 (:22 rest)
100 @1:45 (:15 rest)
  50 @0:53 (:07 rest)

The next set was the same, but with a faster pace again @1:40. Same for the next set but @1:35.

So this is what my version of it looks like written out in simple swim-ese:

MS:

4 x (200, 150, 100, 50)
All on 2:00/100m interval

1. @1:50 pace
2. @1:45 pace
3. @1:40 pace
4. @1:35 pace

Obviously, you can do different numbers of the 4x, you can set a faster or slower interval to give you rest, you can try to hit a specific and faster (or not) time for each distance, you can just increase effort with each repeat and see what times that gets you, you can even each repeat as (200 easy, 150 moderate, 100 hard, 50 sprint) and take a couple minutes' rest in between repeats. You don't have to do it on an interval; you can just do it with, say, :15 rest between each distance (or have :20 rest for the 200, :15 for the 150, etc.)

If you wanted to do it as a recovery swim, either do even paces/efforts throughout, or pick paces that start v v easy and end moderate.

If you want to do this as a speed-building swim (which most swims should be, and all of them if you only swim a few times a week), do them on descending (that is getting faster or putting more effort out) paces, picking one for the last repeat that you're not sure you could make.

Anyway, it's a solid swim with endless variations (crap, you could just do all your swim training with this one set), and each subset (200, 100, 150, 50) adds up to 500m so it's easy to calculate.

*** If you don't know how to "read" swim workouts, learn. Feel free to ask any questions, of course. But learning to read swim workout code is really an essential skill for triathletes.

GO VALERIE! 

GO TJ! 

GO CLAIRE! 

GO ANN-MARIE!

ALLEN GET YOUR FROG ARSE IN THE POOL! (Unless you have been, then carry on. But I don't see it in your logs...)