Monday, February 29, 2016
Warmups and heavy singles up to 260
Rack pull: 4 x 4 x 225
Hip thrusts with band: 3 x 20
Dumbbell hamstring curl: 5 x 10 x 37.5
Abs: 6 x 20 ball-to-each-side
Sunday, February 28, 2016
A pitiful swim total for the week of two, but on a happier note four lifts and five runs - that is how it should be.
1:40 - turned around at the Intrepid
Saturday, February 27, 2016
This week really did me in, I am still feeling pretty wiped out and discouraged. Very behind on preparing this talk for Thursday, slightly behind on a host of other stuff. Need to go to a birthday brunch downtown at 11am tomorrow, hoping I can get myself up early enough to do the long run before that so that the rest of the day is clear for work. Ugh....
Friday, February 26, 2016
(Going to see if I can ride that wave at least to the point of writing up one of my cases!)
(That gym really is hellish - even with a trainer it's almost impossible to get a good place to work, we didn't even do a real bench set due to crowding, but there is of course plenty you can do when you put your mind to it. I feel like setting up this Friday close-to-home workout was almost the only sensible thing I have done for myself this semester!)
1hr upper body and core
Thursday, February 25, 2016
I'm pretty much down to bare bones on workouts - I intended to do a treadmill run as well as squatting, but I didn't have time to do it before (didn't eat lunch till almost 4 due to circumstances beyond my control, needed to digest!) and I don't think it's smart to do it post-squat when I'm so overextended in life stress. I felt subjectively very tired, but not having run over the last few days probably helped me lift better/heavier.
Josh was in a very stern mood and having self-reproach about not having pushed me hard enough on this lift over the past couple months. So I had what is probably the best set I've done yet with the safety squat bar. Still with box - Josh offered a deal at the end that if I can get up to sets at 135 he'll let me get rid of the box, that is a good incentive....
Single-leg hip thrusts: 3 x 12
Squats (safety squat bar and box): warmup set of 10 with bar (70), then 6 x 10 at 80, 80, 85, 90, 90, 100
Eccentric lunges (1 chain): 5 x 6 (7 seconds descending)
Hip thrust with band and slight knee movement to outside: 3 x 30
Then I stretched. Call it an hour - need to eat again now, I am woefully down on calories for the day....
Wednesday, February 24, 2016
A lesson with Slava has restored my faith in the fundamentally delightful nature of life in the world.
Today, 2 drills:
Alternating sweet spot with 6 kicks (difference between 2- and 6-beat kick)
And an amazing one you do by hundreds. First with right paddle left fin, then the reverse, then both full set, then swim. Core and kick coordination!
1hr happy swim
Tuesday, February 23, 2016
Bench: 5 x 3 @ 105, 105, 105, 110, 110 (I was lifting well)
Close-grip bench: 3 x 10 x 80
Incline rows: 5 x 10 x 42.5
Circuit x 5: 5 pushups, 20 pullaparts with band, 10 ring rows
Triceps pushdown: 100 assigned, but I just did 3 x 10 as I was on the heavier weight with Joe and Howard and also did a lot of them yesterday, and my eye was on the clock for 6:30 class....
1.25 upper body
+ 1hr tread and shred!
Monday, February 22, 2016
6lb medicine ball: 5 x (10 chest, 10 above head, 10 each side)
deadlift work set: 6 x 3 x 181 (had intended 5 x 5 but felt a lot of fatigue from yesterday's workouts and decided lower reps was a better idea)
circuit x 5: 20 triceps pushdown, 20 curls with band, 20 abs (did 3 sets of V with small medicine ball side to side, then 2 x :45 plank)
Plus :20 swim - had to do those drills one more time before Wednesday's lesson!
100 as 25 salute/stroke coordination, 25 swim
100 as 50 right arm/left arm, 50 swim
100 as 50 shark, 50 swim
100 as 50 reverse shark, 50 swim
600 yards total
Sunday, February 21, 2016
This week I am hell-bent on getting 4 lifts, 4 swims and 5 runs....
(This coming week is the mostly regular week before two weeks that both have extra/complicated work things that will affect scheduling, so I am really hoping it will be a good one.)
swim - 1.5hr, c. 3400? Was mostly doing a better job keeping up except on long pull sets and longer swim. I had dinner afterwards with a friend downtown and it is now completely beyond me to reconstruct all the different pieces of what we did. Need to get offline and read a book to wind down!
[ED. Have figured out how to delink accounts again. Ugh, it really was a pain for me that CU switched to a gmail-based interface - it is very difficult to keep the two in play without muddle re: this kind of login situation....]
Saturday, February 20, 2016
Yesterday was a disaster and a zero. I was busy with my big meeting till 12:30, then came home and was horribly on the phone till almost four dealing with identity theft ramifications. At that point I'd done pretty much everything I could except for filing the police report, so I walked over to the 26th precinct and took care of that. I was foolishly optimistic that I might still have time to make it to Chelsea Piers before family dinner downtown at 6 - that was a fantastical delusion!
(It has to be said that the police were extremely nice and helpful, it's just that the paperwork takes a terribly long time to fill out....)
Slept horribly and was grumpy when waking up (late) because I still had ALL FOUR of my Friday meeting reports to write. Went to my office and cranked out three of them, at that point eyes were popping out of my head and I decided I'd better leave the fourth for tomorrow.
The 1 train isn't running this weekend, but the weather is beautiful - I had a 5pm MUCH OVERDUE hair appointment for highlights and cut, bushy hair at the back has been making me crazy, so I walked to 96th St. and got the train downtown. Got in a little early, was finished there around 7 and walked over to Chelsea Piers. They are open in theory till 9 but the pool shuts at 8:30 and the showers close at 8:45 so I didn't have time for anything epic, just a nice short technique swim and a short treadmill run with a few intervals.
Swim (c. :40)
100 as salute-swim by 25 (stroke coordination)
100 as 50 right arm/left arm, 50 swim
100 as 50 shark, 50 swim
100 as 50 reverse shark, 50 swim
50 frog kick
1050 yards total
Short treadmill run (:20)
:10 warmup at 5.0mph
5 x :30 hard (6.5, 3 x 7.0, 7.5), 1:30 @ 3.5mph
Hoping for morning long run and evening masters swim tomorrow. I really hoped that my "star chart" would help me not have any zeroes this semester, but I already had one last Sunday (polar vortex + family visitors) and this one yesterday (identity theft) - one begins to suspect that a zero once a week is a life inevitability....
Thursday, February 18, 2016
Lovely swim! Promised myself after swim delinquency this week (I blame it on the polar vortex!) that I am going to swim every day between now and my next lesson, even if only for 20 minutes. I think I'm on track for it - will do masters swim Saturday, Sunday and Tuesday, which just leaves tomorrow and Monday as the challenge....
About :45 total as follows:
2 x drill warmup set as per Slava's injunctions (1000):
100 alternating 25 swim with salute and 25 swim (stroke coordination)
100 as 50 right arm, left arm with SWIPE, 50 swim concentrating on left arm (high/bent elbow, clean entry)
100 as 50 shark (core/rotation), 50 swim from core
100 as 50 reverse shark (core strength), 50 swim from core
200 pull with paddles
100 back (I fear this is really my best stroke!)
100 fly with fins (2 kicks not 3!)
100 easy free
1500 yards total
And then about :45 lifting (had to leave early to get back uptown for dinner and talk):
medicine ball right-left sledgehammer (8lb - should have been 10 but there isn't one!), 4 x 6
hip thrusts with one raised leg, 3 x 10
safety squat bar: 7 x 3 x 100 (that's heavier than I've been doing mostly and it felt super-manageable - I am hopeful that Josh's trick is working and that when I am finally back on the regular bar with no box I'm going to be incredibly strong and confident!)
OK, I will deal with this identity theft business tomorrow, there is really nothing more I can do about it now....
Wednesday, February 17, 2016
Jogged down to Chelsea Piers and it was GREAT - knee muscles are behaving appropriately, and my legs really benefited from having had some days off (I saw this with strength workouts Monday and Tuesday also, I was much fresher than usual) - less of a slog than it sometimes is. And then I had a lovely swimming lesson with Slava, though I had to confess that polar vortex and family visitors made it hard for me to get to the pool - lack of practice was evident in the first lengths I swam, where I forgot exactly everything I'd been supposed to work on!
3 essential drills for me for freestyle:
salute (stroke coordination)
one-arm with forehead swipe (slice entry, concentrate on left arm especially)
shark and reverse shark for body rotation from core and core strength
Then he had a quick look at my IM, backstroke is good and fly is effective though not particularly clean (I am doing an extra kick, will work on this - I know where it should be and where it shouldn't be). Breast is horrible! So we made one BIG substitution - frog kick instead of whip kick, better for tender knees! - and then worked a bit on timing.
One more lesson next week I think - the week after that I have a Wednesday midday department meeting I can't miss....
1hr swim lesson!
Now I must write the other half of my lecture - not teaching till 6:10pm is a blessing and a curse....
Tuesday, February 16, 2016
bench: 6 x 2 @ 85
board press: 4 x 2 @ 95, 115, 135, 135 (!) (with competition pause - missed the pause on the last rep of the last set, it was a failure of confidence)
lats 5 x 10 x moderately heavy weight
overhead press with football bar: couple tens to warm up with empty bar, then 3 x 6 @ 45
single-arm row with band (4 x 15)
:50 upper body
Monday, February 15, 2016
Conditioning/warmup: 5 x 30 bounces/10s. (hard medicine ball) at chest, overhead, each side
Deadlift set with 3-second ascending and descending: 5 x 4 x 171
Safety squats: 3 x 10 x 85
Dumbbell hamstring curls: 3 x 10 x 42.5
Tried a treadmill jog after, but have been having knee trouble today (not pain as such, other than the ongoing bit of soreness inside the knee, but my medial muscles on left knee were totally clenched when I got up this morning, I was hobbling, and I could feel it coming on again as I did the DB hamstring curls) - even easy jog was activating it so I got off, it will be better to be cautious.
Saturday, February 13, 2016
(1) 3 x (150 as 50 swim, 50 drill, 50 swim, 150 as 50 kick, 50 swim, 50 kick) (I missed one 50 due to spacing out - by the time I had my kickboard in hand the other two were already down at the other end for the last 50 and I realized I'd better just come back in for the next bit) (mostly free, one set of back) (850)
(2) 4 x 200 pull with stroke count (there was more to it than that, but I am too lazy to write it up!) (800)
(3) 4 x (6 x 25 stroke drill + 100 IM with the 25 of that stroke fast) (learned funny new backstroke drill - the Titantic drill!) (we only had time for fly, back, breast) (750)
I meant to get there early enough to run 40 minutes on the track beforehand, but it was not to be. Will see if I can get myself to do it on the mini Columbia track later, but I think really as long as I did one good workout today, that's fine. Brent and I have tickets to a matinee and it may be preferable for once just to lounge and be lazy together!
Friday, February 12, 2016
And Brent is here, and now we are going to go out for food and drink! This is very nice - Friday end of day is often when I just feel forlorn and exhausted, but not able to go to sleep for a long time more....
15 min. easy run
1hr upper body and abs!
Thursday, February 11, 2016
5 x 1:00 fast wall bounce, 2:00 recovery
5 x 6 safety squat bar (80)
3 x 8 Bulgarian split squat (6-second eccentric, 10lb in each hand)
Rest of assigned work would have been abs, dumbbell hamstring curls, one other thing I've forgotten now.
100 as 50 sweet spot, 50 swim
100 as 50 alternating sweet spot, 50 swim
100 as 50 swim with sweet spot and salute, 50 swim
100 as 50 shark, 50 swim
100 as 50 reverse shark, 50 swim
100 as 50 right arm, left arm (other arm to front), 50 swim
100 as 50 right arm, left arm (other arm to side), 50 swim
200 IM drill
1300 yards total
Wednesday, February 10, 2016
1:07 slow run
1hr swim lesson!
Another very good one. We were working on core, hand entry and pull; drills are shark for core rotation, reverse shark for core strength (a.k.a. Boomer), one-arm freestyle with full rotation. Also a funny one where you balance princess-and-the-pea style on a stack of kickboards (star, Y, I, hold it).
Must get on now with my actual work day, which skews late on Wednesdays....
Tuesday, February 9, 2016
("Naughty" for me is often synonymous with "self-protective"! The work will get done, after all, whereas if the exercise isn't done by a certain point in the evening the day's a write-off....)
ANYWAY, glorious trio of exercises, really verging on excessive in a pleasant/soothing way:
(1) 50 minutes upper body
bench: 5 x 6 x 95
close grip bench: 2 x 10 x 75
DB floor press: 4 x 6 @ 32.5 (1-second pause at the bottom)
skull-crusher with football bar: 3 x 10
lat pulldown: 5 x 10 x moderate weight
circuit x 4 (@ 5, no rest): (a) front raise x 10 (b) lateral raise x 10
(2) 1hr masters swim! A swim of 300s (I had to sit out 50s when I was behind - hmmm, very striking how much better I keep up on the IM sets than the freestyle, that must change):
300 as (2 x 50 swim, 25 right arm, 25 left arm, 50 swim) (I did 150)
6 x 50 as back-breast by 25 (I did 250)
300 pull with paddles (I did 200 - paddle selection and adjustment issues!)
3 x 100 as FRIM (free substituting for fly in IM) (I did 250)
300 swim with paddles (I did 200?)
6 x 50 as ABCB (assigned on 1:00, :55, 1:00, :50 but I can't keep up quite yet!) (I probably did 200?)
12 x 25 as kick on back down on :50 fly back on :40 (woo-hoo, my set!) (300)
2 x 100 easy swimdown (200)
1750 yards total. Good tip from Coach Michael who points out with horror that my left hand in particular is like a CLAW entering the water and under water, but both hands will have a tendency to claw themselves into fists rather than to serve as big paddles - another thing to work on....
(3) Treadmill intervals! 30min, warmup 10min @ 5.0 then 10 x (:40 @ 7.0, 1:20 @ 3.5). (You have do :40 in order to get a full :30 at the correct pace).
So a lovely lift-swim-run day, three things I love, and now I can welcome B. with a happy heart!
Monday, February 8, 2016
Anyway, I didn't feel focused during the workout, but that was also because there was this horrible thing with the band for the deadlifts, which I couldn't figure out how to hold without it slipping - not a quality set, I am afraid. Anyway, workout more or less as follows:
4 x 6 medicine ball "sledgehammer" slams (R and L, 6lb)
5 x 4 deadlift with resistance band to add uneven tension (135lb)
3 x 10 safety squat bar (70lb) with box! (I really like this, though I'm anxious about taking it back to the regular squat bar - but when I said that, Josh says not yet, all in good time, so I will listen to him!)
3 x 10 one-arm rows (42.5)
3 x 10 bicep curl (12.5)
Possibly one other thing that I am forgetting?
1:15 lower body
Then I took my stuff to a treadmill for a notional 30-minute run with intervals and I just had NOTHING - was sitting on end of treadmill trying to get a sock on and after some struggling I realized that brain fog was telling me I needed to eat rather than do more exercise!....
Sunday, February 7, 2016
300 (minus 50)
(1) 3 x (50-50-50 drill-swimm-drill, 50-50-50 kick-swim-kick) (900 - I probably did 700)
(2) 2 x 300 (swim, pull); 2 x 200 (swim, pull); 2 x 100 (swim, pull) (1200 - I probably did 1000)
(3) 8 x (50 build choice, 25 sprint choice): we did IM order x 2 (fly drill on the 50 - I did an extra fly in place o the last breast since mine is so slow!) (these short IM sets I can actually more or less keep up!) (600)
200 swim down
Gorgeous weather too - 45F, sunny and mild, with not a hint of wind!
Saturday, February 6, 2016
Got up pretty early to have breakfast with my mother before she went back to Philadelphia, but inevitably went back to bed when I got home. Slept maybe 11 all the way to 2pm, oh dear - and I had a date to meet Lauren at 4 at Chelsea Piers. So I thought I'd run there plus a bit extra, but I was groggy and dragged my heels on getting out of the house (and it's a cumbersome pack you have to bring with winter change of clothes), so by the time I left there was no slack for a bit extra.
And once I was jogging, although the weather was beautiful I just felt slightly horrible - big pack, sore back, sore right glute-hamstring attachment, dead legs, etc. etc. So I told myself I just had to "run" 30 minutes (which is what's on the schedule for tomorrow) and I could powerwalk the rest of the miles to the gym. And I did that (hahahaha, powerwalk is only a hair slower than very slow run!).
Then Lauren and I did 30min on the treadmill, I kept mine at a walk as everything was tender (right knee also a bit sore!) but did brief easy run intervals - 3.5mph base, plus 10 x (:30 @ 6mph, 1:30 walking recovery). And some good stretching.
:42 fast walk
:30 walk on treadmill with easy run intervals
That's actually at least a pretty decent amount of time moving - as I say, I will try and do the real run tomorrow instead!
Friday, February 5, 2016
So I bit the bullet and hired a trainer through Columbia - that gym is horribly crowded, but on the other hand it's one block from home and office and setting up something like this is clearly the only way I'm going to EITHER get a second upper body workout in regularly OR work out on Fridays at all! So - it was great! It's going to be a really good arrangement. I am fortunately at the career stage where the problem of being overly busy can be largely remedied by throwing money at problems and making them go away (taxis, prepared foods).
We did the workout exactly as Josh specified!
(1) dumbbell floor press (1-second pause at bottom): 4 x 6 @ 35
(2) lat pulldown: 5 x 10 x moderate weight
(3) close grip bench: 2 x 10 @ 75 ("competition pause")
(4) dumbbell skull-crusher (single-arm as we could only find one of the set): 3 x 10 x 15
(5) lateral raise: 3 x 10 @ 5 (6-second eccentric tempo)
Then some really hard abs stuff - I don't usually do such a good job with that! 2 times each through 2 short circuits, pretty challenging....
1hr upper body!
Thursday, February 4, 2016
kneeling medicine ball slam (8lb): 3 x 6
squats with safety bar: 4 x 10 x 80
weighted eccentric lunges (1 chain): 3 x 8 x 6 seconds descending
dumbbell hamstring curls: 3 x 10 x 37.5
8 x :30 plank on 1:00 (substitution for 200 abs with band)
c. 1.5hr with warmup and stretching
There is a gal supervising who will give stroke advice and/or a workout, but I was happy today to do my own thing (my homework from my lesson yesterday!). Not sure this is exactly right, but let's say:
100 sweet spot drill
100 alternating sweet spot drill
100 swim with salute and sweet spot
100 free concentrating on form
2 x (50 swim with salute and sweet spot, 100 free)
4 x 50 drill-swim (IM order)
one more set of 50 swim with salute and sweet spot, 100 free
x. 1450 (I was in for about 40 minutes, that seems right)
Wednesday, February 3, 2016
(1) Sweet spot. Kick on one side, rebalancing as you go and concentrating on staying relaxed and with an easy kick. Five rules: (i) chin to shoulder; (ii) if legs are sinking, lower head more deeply into the water; (iii) if you're swallowing water, bend neck very slightly to lift head higher in the water; (iv) if you're not moving forward strongly, leg should come out more resoundingly forward; (v) if you're floundering/moving unsteadily from side to side, leg should go more strongly backward.
(2) Alternating sweet spot. One side, then the other side. Rebalance each time. Easy kick with same rules as (1). Starting to think about stroke coordination.
(3) Swim with salute and sweet spot. Stroke coordination as a priority: salute (alternate: "time to switch" drill where you only go for catch and pull in front hand when your back hand reaches the position where you could check your watch), begin catch/pull, sweet spot each time.
I love it so much! Really I am leading a fortunate life: now have just over two hours to read a student article draft, write a few paragraphs of response to positive readers' reports on a book proposal so that it can move forward to the final stage of review at the press, retool my Wordsworth lecture opening given that we're coming off Marvell rather than Milton. Then student meetings and office hours, lecture on Lyrical Ballads and post-lecture teaching meeting with seminar leaders (at my apartment - must do a bit of tidying as well!). A day full of things I really enjoy....
Slow ambulatory one from home to Chelsea Piers. Nice slightly rainy mild morning in NYC. Have just eaten an energy bar and will now have a swimming lesson!
1:05 slow run
Tuesday, February 2, 2016
Medicine ball slams (3 x 10 on each side, standing, winding up to side and then hammering it down hard)
5 x (10 ring rows, 5 pushups)
bench: 5 x 6 x 85
lat pulldown: 4 x 10 x misc. weights
40min run as 20:00 easy, then 10 x :30 fast, 1:30 walking recovery
1hr masters swim! Today the coach gave a good modification to the lead swimmer so that she mixed in breast or back to make us able to have the same sendoffs, that was thoughtful (and accommodating of C. to modify!). Hmmm, not sure I am reproducing this at all accurately, but it was along these lines:
400 warmup (I was a bit late getting in the pool - it was notionally 3 x 200 as (1) free (2) back (3) reverse IM swim-kick by 25) - 50 free, 200 back, 150 reverse IM (free-breast-back)
4 x IM on 2:10 (I sat out a couple of 50s, so call it 300)
Then I really found my groove!
5 x 50 fly-back on brief rest
200 pull (I did 100)
5 x 50 free alternating on 1:10 and 1:00
5 x 100 free on 2:10 (this was lovely - C. was alternating back and free, I had 12-13s rest and swam very steady for the whole set)
100 easy swimdown
2100 yards total (is that implausibly much? I think that's right actually - we stayed in a little late and didn't have a lot of rest or hanging around more generally)
Monday, February 1, 2016
Medicine ball toss for power (seated) 3 x 10 (6lb)
DL: 4 x 4 (3 seconds eccentric/concentric) @ 151
squats with safety bar (70lb): 3 x 10 (with box)
landmine rows plus 50: 4 x 10
4 x 20 alternating curls with band and plank (30s)
1.25hr lower body