sidebar | life and training 5.16 – 5.22

Last week’s ciabatta MTBs. Can’t get over how good they were.

Howdy doody, folks. This week felt quick yet endless at once. Nothing out of the ordinary really happened, which I’m always okay with. I guess if you can call anything “out of the ordinary,” it’s the breakdown of our downstairs AC unit. Never fun, especially as the heat cranks up and the air is more important than ever. Which is usually when shit goes wrong anyway.

Tuesday, J and I shimmied over to the movie theater to watch the new Doctor Strange over dinner. Critics seemed wishy washy over the film but I personally enjoyed it. I don’t think I ceased tensing my muscles the whole time. That shit was a doozy, and pretty freaky at points. Benedict Cumberbatch with a ponytail is rather disturbing and apparently the director comes from a horror film background, which makes sense considering the interpretation overall. I love Doctor Strange as a character, so I pretty much walked in knowing I’d like the film.

Saturday, we cooked up some green curry mussels and shrimp from Phish’s Dinner and a Movie series (LOVED these features during the main stage of the pandemic for at-home entertaining), drank sangria, and watched the newest Spider Man film. I thought that, too, was delightful, a bit overemotional at points but also pretty damn hilarious at others.

Are you a Marvel fan? Which are your top three films? I’d have to say the first Doctor Strange, Thor: Ragnarok, and Avengers: Endgame are the ones that come to mind for me. Not a fan of the X-Men franchise.

Tips for Beginner Swimmers

I am for real no swimming expert, but I have seen improvement over the couple years I’ve swam fairly consistently. I am going off the assumption that you may not be able to afford to hire a coach, like me. If you can, please do. They can be extremely valuable for nailing down technique in a personalized manner.

For stubborn shits like me who enjoy the challenge of self-paced learning, here’s a few things that have helped me become more comfortable in the water.

1. Start small. Don’t expect yourself to plow down 1,000 yards for your first session. Compile 10-15 minutes of 25 to 50 yard intervals, with as much rest as you need in between, and work your way up. Swimming will feel really awkward if you’re not used to the motion. Muscle memory is a cool thing, though, so with practice your body will eventually grow accustomed to the stroking.

2. Use props. Meaning, kickboards, paddles, pull buoys, the like. Pulling is great for learning how to primarily use your upper body and nail down the rotation aspect. I like to use a buoy when I start to tire from freestyle. Swim Outlet, Speedo, and TYR are great sites for purchasing tools.

3. Gear up. A good suit will make you feel like a speedster even if you’re a snail. I usually prefer one-pieces, but many brands make effective yet cute two-pieces if that’s your thing. In addition, goggles and a swim cap are imperative, and perhaps earplugs if you have sensitive canals. Swim Outlet is especially great for snagging anything you might need on sale.

4. Be consistent. Any sport requires regular practice, but in personal experience and anecdotally from others, swim fitness is lost fast if you don’t get in the water often enough. I’d shoot for 3x per week if you really want to improve.

5. Learn to breathe. Establishing a breath rhythm is crucial for feeling calm and controlled in the water. Your breath drives everything. Don’t inhale underwater, that won’t go so well. I haven’t mastered bilateral breathing yet so I usually breathe on the right side, submerge on the left, breathe on the right pattern. Don’t hold your breath underwater. Use that time to exhale through your nose and mouth.

6. Find good online resources. The Swim Mechanic and Adam Walker (“Ocean Walker) are two of my favorite accounts to find awesome tips for improving at the sport. The Ocean Walker technique is particularly good for developing an efficient stroke that’s gentler on the shoulders, if you’re prone to shoulder issues.

7. Play with different strokes. Freestyle isn’t the only swim stroke. Sidestroke, backstroke, breaststroke (my favorite), and the beautiful but hard as hell butterfly are worth your time. I love breaststroke for recovery and might help if you’re fearful of submerging straightaway.

8. Try some drills. Sculling, catch-up, fist swimming…like running drills, swim drills improve form and efficiency and help you really feel the water. US Masters Swimming and Swim Swam lay out several beginner-friendly drills.

Swimming is a very accessible, lovely sport. I use it primarily for relaxation and to give my body a break from heat and gravity. As with any undertaking, check with a doctor first, stay hydrated and well fueled (you do sweat quite a bit in the water even if you don’t notice), and have fun.

What I’m Up To This Week

Testing…A summery pasta salad, the easiest fried rice, a fast loaded salmon bowl, a summery cookie, a frozen cocktail, and baked donuts!

Reading…Motive by Jonathan Kellerman. Back into the sleuth novel series (well, not quite, more psychological mystery) and this one is creepy as fuq. I bought Anxious People by Frederik Backman once I complete Motive.

Swimming…Tuesday and Thursday. Hold me to it! I promised the lifeguards coffee deliveries when I come so I guess I have to stick with my word and not disappoint the people.

Watching…A TB Lighting playoff game on Monday! J snagged a decent deal on tickets for that match, which might be the clincher if we’re lucky. Haven’t wandered into the Arena all season so what better time than the final few weeks to spectate?

A Few Things I’m Digging

Acai bowls…Bought the Trader Joe’s frozen acai packets a couple week ago and they’re a real nice Saturday treat. I usually whip them up with frozen berries, banana, protein powder, and a bit of milk, and my favorite toppings so far are fresh berries, granola, and peanut butter.

Bubbles…Good and Gather Ginger Peach sparkling water is bomb. I drink a can every chance I get (ergo, when I remember to put them in the fridge.)

Lattes…Though I don’t have a proper espresso machine, I’m loving an afternoon decaf au lait with steamed oat milk via the Nespresso Aeroccino. I go through phases with this guy and abandon it for months at a time, but a hot drink after a refreshing swim is my favorite thing at the moment.

Lunch wraps…I don’t know how I got into a tortilla kick, but I bought a pack of Mission Whole Wheat Tortillas and love them when I feel like a no-fuss lunch. I’m pretty incompetent at not overstuffing them, though.

Peonies: I love peony season. One of my favorite blooms for sure. I have a pretty little bundle hanging out on my dining table and can’t wait to buy more.

Week in Training

Monday, 5.16: 2.79 miles, 12:35 pace/150 bpm + 1 hour back & biceps

Soupy little morning. I might be imagining things but it seems like my heart rate takes less time to fall after spiking? Perhaps a hopeful sign that something is kicking in.

Strength:

• 3 x 9 curl 25#
• 10/8/6 ea. single arm pulldown 37/41/45#
• 3 x 20 reverse preacher curl 30#
• 4 x 6 reverse fly 30#
• 4 x 12 ea. single arm cable curl 15#
• 3 x 8 ea. single arm bench row 40#
• 3 x 10 row 35#
• 2 x 6/2 x 8 pause curl 20/15#
• 3 x 20 knee hug crunch
• 3 x 20 v up
• 3 x 50 flutter kicks
• 90 seconds of various core postures

Tuesday, 5.17: 25 minute elliptical/147 bpm, 58 minute shoulders & triceps + 1,200 yard swim (25:51)

Morning spin felt really lovely, it’s nice not to detect weird weakness sensations during cardio! LOVED my after work swim even though my stupid Garmin switched off before it saved my final 200 yard set. I swam mostly freestyle with about 400 yards total of pulling, so an improvement over last time and I definitely felt stronger.

Strength:

• 3 x 9 narrow press 30#
• 3 x 15 ea. leaning cable side raise 8#
• 4 x 8 triceps pushdown 41#
• 4 x 6 bench press 35#
• 3 x 10 side to front raise 15#
• 3 x 8 ea. cable crossbody pushdown 20#
• 3 x 10 ea. balanced single arm Arnold 15#
• 2 x 6/2 x 10 kickback 20/15#
• 3 x 10 ea. bent knee SLDL 20#
• 3 x 20 banded knee out
• 3 x 12 knee drop with hip lift

Wednesday, 5.18: 4.61 miles, 12:25 pace/157 bpm + 1 hour legs

It was HOT this morning, 75 with a 72 dew, so not great for attempting LHR intervals. I managed the speedy portions really well but my heart rate took a grand old time coming down once I ramped the intensity up – my cooldown mile was a 14:24 and THAT was a struggle enough to keep my levels in check. Still, for the 4 x 400 segment I averaged 7:38, 7:05, 7:04, and 6:53, which is pretty swell!

Strength:

• 3 x 10 ea. elevated reverse lunge 60#
• 4 x 10 elevated narrow goblet squat 55#
• 3 x 10 double pulse squat 80#
• 3 x 12 sumo deadlift 110#
• 3 x 10 rdl 110#
• 3 x 10 ea. side lunge 50#
• 2 x 15 calf raise 150# SS 10 single leg calf raise 110#
• 3 x 20 ea. banded lateral kicks
• 3 x 20 lateral hops
• 3 x 10 quad lean-backs
• 3 x 10 banded ROM hips
• 30 bicycles/20 Russian twists 25#/10 ea oblique crunch

Thursday, 5.19: 25 minute elliptical/147 bpm + 58 minute back & biceps + 1,250 yard swim (27:27)

Swam 400 continuous in the afternoon! I could’ve done more but I figured I’d stop before my form went kablooey and continue with the workout I planned. Followed with 200 pull, 10 x 25 alternating breaststroke and freestyle, 2 x 100, and 200 cooldown for 1:56 average.

Strength:

• 3 x 15 seated biceps curls 15#
• 3 x 10 underhand row 40#
• 4 x 10 ea. cable curl 20#
• 3 x 10 hammer curl 20#
• 4 x 15 bent front raise 25#
• 4 x 6 mid row 90#
• 4 x 16 alt. cross biceps curl 15#
• 4 x 10 straight arm pulldown 37#
• 3 x 20 weighted deadbug 15#
• 3 x 20 reach thru sit up
• 3 x 20 plank swivel

Friday, 5.20: 2.38 miles, 12:38 pace/150 bpm + 1 hour shoulders & triceps

Ordinary dumb run, but strength felt reassuring.

Strength:

• 3 x 9 OH press 25#
• 4 x 20 alt. bench press 20#
• 3 x 8 skullcrusher 40#
• 4 x 12 wide row 25#
• 3 x 12 close grip bench press 25#
• 3 x 10 triceps press down 37#
• 3 x 10 face pull 49#
• 3 x 16 incline alternate press 20# SS 10 incline press
• 3 x 12 pulse 40#
• 3 x 10 ea. side raise 15#
• 5 minute core work

Saturday, 5.21: 6.22 miles, 12:43 pace/150 bpm + 1 hour legs

Nothing to say about the run. It was hot and I was annoyed.

Strength:

• 4 x 8 ea. single leg deadlift 70#
• 3 x 12 ea. single leg hip thrust 30#
• 3 x 12 deficit deadlift 100#
• 3 x 10 ea. single leg box squat 25#
• 4 x 12 walking lunge 40#
• 3 x 20 high swings 40#
• 3 x 10 triple pulse plie squat 50#
• 3 x 12 sissy squats
• 3 x 20 ea. elevated banded clamshells
• 3 x 10 ea. weighted bird dog 10#

Sunday, 5.22: 3.3 mile walk (51 minutes)

Total running mileage: 15.98

Total swimming yardage: 2450 (so nice to see swim stats back!)