adventures of a mere mortal in fitness and life

Archive for the ‘Goals’ Category

I Shall Be Released…

Taken from the song of the same name by The Band…

One of Mr. Prepared’s jobs is to make the Road ID bands/tags we have for running and biking. On my Road ID tag, under all the pertinent information is the tagline “Live the Adventure”. That’s kind of our motto…well, that and you can’t put “Harden the F*ck Up” on your Road ID (they don’t take swear words).

One year ago today, my husband took on a new project to rebuild Wilmot Mountain, our “home” mountain in the Chicagoland area. He did a pretty good job, as you might have seen here, here, and here. He and his team worked their asses off- another summer/fall of little mini-vacations, lots of weekends worked straight through, and a lot of blood, sweat and tears. We’ve dedicated a LOT of our time and resources, as well as hopes, dreams, and fears, to this project and the one at Mt. Brighton in Michigan.

A year in to this project, and I realize that maybe we have lost our purpose and our way as a family. When we left for Michigan, our goal was to do new things, meet awesome new people, and have lots of new experiences. These experiences would eventually line up to something even greater than what we were already enjoying in our lives. I mean, living in Colorado for 15 years…we were already living the dream. In terms of those people who always wanted to live in Colorado or “out West”, we had already made it. He had a great job with his corporation, and I was building up a new career at a community college. But something pushed us to wanting more…to getting a taste for something new and big where we didn’t see the finish line yet. We wanted to live the adventure.

So we set off to the last place someone might see as adventurous…metro Detroit. But man, would you be wrong about that! When I was in my early “crying in the car every day” phase, I likened moving to Michigan to moving to a foreign country. I mean, who eats hot dogs with chili on top, and why do these people think it’s ok to live down the street from their parents? (Lesson learned, Michiganders…totally ok to live down the street from your parents…!) The people in Michigan were the most welcoming ever- they literally would try to give you the shirts off their back. Mr. Prepared is a pretty private, introverted dude, so these kind of huge displays of hospitality always threw him (and pretty much all of us) for a loop. But my gosh, did we feel the love! So much love we sometimes had to step back into our house and regroup. As for adventure, we found all kinds of ways to find it.


The adventures in Michigan were not always what one would imagine living in Colorado. In Colorado, “adventure” is easy- a new bike trail leading to the edge of wilderness, a little known tree glade just inside ski area boundaries- these are all adventures that many of us imagine. How many of us imagine what an adventure it is to see Flint and Detroit up close, with your kids? To experience the beauty of the Mackinac Bridge (or swim the span of it, as I did to raise money in 2015 for Habitat for Humanity)? What about to learn up close and personal on opening weekend what happens when a lift cable falls off the bolwheel? Or if you build a lift on top of a septic field? Some were more traditionally adventurous, like can I link a bridle trail with the longest running trail in the metro area? (The answer is…not if you’re not prepared to deal with a lot of horse poop). Most people might find these to be hurdles to overcome, or minor hassles to be dealt with. But the Ogilvie family dove in, eyes wide open, to experience all of this and lots more. We took Sunday “wunderwugens” (name patent pending ;)) all across Michigan. I started my own business, made it successful, and created an international network of health and fitness professionals for myself. Some of the coolest and most amazing people I know came out of this short, amazing period of time.

When Mr. Prepared was invited to come and reinvent Wilmot, we assumed we could (and would) keep living the adventure. Wisconsin seemed up our alley in terms of its outdoor opportunities. And living in the Chicago metro area brought us technically to “home”, although we hadn’t called it that in over 20 years. We assumed that everything would be as it was in Michigan and that it would all turn out ok.

We know what assume means. And everything did not turn out ok.

While nothing is technically wrong, nothing about our lives seems the same as before. We have seen some lows in our family relationships that I wouldn’t wish upon anyone. We’ve changed schools, visited therapists, and struggled with the kind of disappointment and anguish (both parents and kids) that makes one wonder, “What is the point of it all?” I lost my business (at least the in person part), any semblance of a career to return to, and as a family, I think we have lost our way a bit. We haven’t made the kind of networks and connections that will always make Michigan and Colorado so dear to my heart.

Today marks one year of Mr. Prepared being in his position with Wilmot. We are technically released from certain work obligations. And we are jonesing to experience our family motto once again. We are looking to settle in a community where we are welcome and can contribute with the many gifts and talents that have been bestowed upon us. The Ogilvies are ready to live the adventure again- wherever in the world that takes us for while so that our kids can feel at home and right with the world. We are drawing our pirate map today, this weekend, and going forward, so that each of us can find our treasure in living our adventures.

ogilvie-family

 

the race that almost wasn’t

Driving well over the speed limit on the interstate in a construction zone, I berated myself in my head for overscheduling and underplanning for the race I was currently about to be late to arrive at. Coming off a 2 day conference for me and a 2 day Ragnar race for Mr. Prepared in which heat index was over 100 degrees  and multiple factors made him late arriving to the finish line Saturday night, Sunday morning seemed like about the worst time to pick up triathlon racing again.

I had really good intentions when I started packing my tri gear on Thursday night before I left for downtown. I meant to finish packing it and go through my checklist…I just didn’t. Truthfully, the leaving the kids and going off in different directions (him to Madison, me to Chicago) was annoying. Coming back to that half-packed bag and unprepared bike after 9 PM Saturday night did not motivate me to get it done like I should have.

Big mistake.

Basically, I didn’t fall asleep (tossing and turning thinking about all that I had learned at the conference) plus not preparing and then needing to wake up “early” led to about 4 hours of sleep. Plus, I hit the snooze. Then I screwed around in the kitchen for a while and futzed with the coffee, changed my racing uniform (I never do this), showered (def I never do this), scrolled the old FB feed with coffee cup #1, and …DAMMIT! I should have left a half hour ago!!!  Shit! I have nothing ready!  

Time for panic. Threw some more things in the half assed bag and tossed bike into back of truck. See, cuz the thing was I was also supposed to be there early because I had to pick up my packet, which they were offering for a little while the morning of since I didn’t get to packet pickup the day before (because people have lives?!?).

Side Note: Packet pickup is important because that’s where you get your timing chip, swim cap for your heat, and your swag. The swag was $$ in this race- a biking tank with gel pockets and what not. Perfect for the summer and way better than some crappy T-shirt. 

Anyways, on the hour drive to the race, I realized early on that I forgot my coffee and my pre-race water. For those that don’t know me, life just isn’t worth being awake if you don’t have morning coffee. So that sucked. I had nothing and I don’t have time to stop. I started drinking out of my race water bottle, banking that I would find water there (I didn’t but I also didn’t try because of reasons I’ll detail in a sec). I started wondering about all the other important stuff I could have forgotten and wondered whether to throw in the towel and turn around. But I really wanted that tank top. And I was already on my way so…

Crack of dawn being on my side, I made good time, only to roll close to the venue to find it inundated with cars. There was like zero parking anywhere close. I kind of expected this, but I didn’t plan for it. My go to triathlon pop-up bag is not like a backpack- it’s like a “mom”style tote (AKA drunk purchase made at an “Initials” party many years ago. You know the one piece you “had” to have after 4 cocktails? Yup, it’s that one). It does not just sling over your shoulder so you can ride your bike the FAR distance to the place where you pick up the packets. Basically, it sucks. Obvi, I am so fucking far out of practice preparing for races that I had basically messed up every step so far.

Good news was that I had all USAT required equipment- like a helmet, so I was still in the game. I pulled the ole race bike out of the back and … maybe I should have checked the tires before I left. No problem. I had the bike pump in the car and could pump them up. They definitely needed air, and … air was not going in. Nope, not at all. The valve extenders were spinning around and I knew there was something wrong, but I couldn’t fix it with what I had in my bike bag. Fuck it, I said. I‘ll ride on flat-ish tires. Maybe I will get a flat and then I won’t have to do the stupid race. 

I basically convinced myself that I would pick up my packet, get my tank top, and leave with my flat tires when I realized that if I didn’t just do the stupid triathlon, I was going to have to go home and recreate the experience. This race was not meant to be an end- it was really just a high-intensity training block for the week. When I thought about how I would have to recreate the logistics at home, I decided to grab my packet and continue on. I rolled over to the bike mechanic stand (which I had totally forgotten existed! YES!)  and said (nonchalantly), “Hey can you put air in my tires?” knowing full well some shit was messed up in there, or else I would have been able to do it myself.

The mechanic tried airing them with two different pumps before he tested it and determined the valve inside the valve extender was closed. I have these shitty ass valve extenders that look cool but are a pain in the ass (well now I have one less because he actually TOOK one from me that morning). Anyways, he pulled the old tube, tried a new one, same thing, didn’t work. Meanwhile, the clock was creeping ever closer to the transition area closing. Finally, when we were within 5 minutes of transition close, he got the right tube and put the tire and wheel back on the bike like a ninja!  I offered to pay (having cash for the first time ever at a triathlon…another sign of the apocalypse) but he just sent me off with a thank you yelled over my shoulder.

I get to the athlete entrance, no stickers on my bike or helmet. This kind of dumb, unprepared shit is where being at a “beginner-friendly” triathlon worked in my favor. Everyone was so stinkin’ nice to me, just in case it was my first time. A lot of races you will get volunteers on power trips yelling at you if you do something wrong. However, these volunteers were helping me unearth my sticker packet from my mom-tote and talking to me really gently, and I about broke down in tears because I didn’t even understand why everyone was being so nice when I hadn’t done a single thing right this morning.

However, I was too panicked to be filled with gratitude yet because transition closed in 4 minutes and you have to have your stuff set up and be out of there. It’s a big deal. Lots of people come an hour early, take time to set up, do warm-ups or a quick jog (this is what I do), and I was doing the exact opposite. And…there were no more spots on the bike racks in my wave. Everyone had already set up perfectly front-back-front-back on the racks and who could blame them? No one was expecting a late-as-shit-hot-mess coming in Wave 10.

I saw an opening in a Wave 11 rack and just took it. The people who were set up had already left to walk down to the water, and they would probably be mad when they returned, but whatever, the race would have started!

Mom-tote had way too much crap in it, including my MF driver’s license (found and lost this again since then!), car keys, and cash floating freely about in it, but I shoved everything down in it, threw the necessities on top, grabbed some gel (mostly for the caffeine! My lord!), my wetsuit and my cap and …broken goggles. Shit. I heard them sending in the not-so-gentle volunteers to close transition. He came my way and I just put my hand up, told him my goggles were broken and that it would take a minute to see if I could fix them. He backed away, clearing seeing the rabid dog look in my eye, and I was able to fix them. I headed out of transition toward the beach.

lake poolI got to the beach, expecting a lake (beach-lake- this is a natural association, yes?) and was VERY surprised to see a rather large sort-of natural pool. In my head I was like “uh-oh” because my strength is swimming in large bodies of water, not competing in a weird 100 meter hybrid pool/lake. Ah well. At this point, I was more about just involving myself in the experience and letting the rest sort itself out. I let go of ambitions about placing in my age group and reminded myself that this was my first rodeo in a while and it was okay to just enjoy the event, not treat it like my own personal trophy collection opportunity.

We waited about a half-hour for our wave to start swimming, and during that time, I was able to get my gratitude in order. How lucky was I that everything worked out and everyone was so nice? I even broke my ponytail holder during this time and the woman in front of my took her extra off her wrist and gave it to me! The attitude of being happy and grateful to participate was contagious. I entered the water in excited anticipation.

swim espirit de she 2016The rest of the race was pretty much history. (I know, right? You thought this would be all about that race! Wah wah. ;)) Once I entered the water, my drama went away. I swam quickly, playing follow the leader with the other woman in my wave who swam out front of it with me. We swapped the lead several times as we maneuvered through the slower swimmers from the waves in front of us. It was not my favorite swim as it was the most crowded one I have ever done. We exited into a long transition, running to our bikes as I pulled off my wetsuit. It actually came off pretty effortlessly despite having no Body Glide on my body (yup…forgotten).
bike espirit de she 2016We hopped on our bikes, and started off. The woman who came out of the water ahead of me took off. Letting someone gap me like that is generally ok with me, because whomever I come out of the water with, they are 97/100 times a MUCH better biker than me. This was a two lap “criterion-style” closed course for the bike, which I actually enjoyed a lot. I liked the closed course because it allowed you a lot of freedom from decision-making of passing and having to be super mindful of traffic. I pushed pretty hard on the bike, looking to see what kind of gains I had made from improved strength training and more time in the saddle lately. I was not quite to the point “Dear God, when will this end?”, which is my typical end of bike feeling, when we rolled to the end of the course. However, the fun part was about to begin.

The run started in transition and my goodness, my legs felt like crap. I haven’t practiced a bike to run transition or workout since last…June? and it was obvious. Parts of my body were clearly pissed that I was running. So I slowed, trying to stay conservative, which just led my mind to all the thoughts of quitting one more time. I crossed over the threshold into the “deal-making” stage and made a deal that if I just kept running, I was fine with however slow I wanted to run. So it got slow! But at about 2-2.5 miles, I actually started to feel better!  I was like “Great, the run is ending and NOW I feel better?” LOL. Ran it in fast and then just laid there with a cold towel on my face for a few minutes outside the finish line.

bike susanI was so relieved to be done and happy to have made it through. Looking at my splits, my run was negatively out of proportion with my performance on the swim and bike legs, so it will be the main focus as it has been for the rest of the summer. I took my extra coupon from the race and used it to sign up for the international distance at the Chicago Triathlon in the end of August. Between now and then, I’d like to get in a few more races. Mostly because (when you’re prepared) they are fun and I enjoy it. Plus, you’re done early and can still grab breakfast, which is really the part I excel at. 😉 (As anyone who was on the Stevenson High School swim team in the mid-90s can attest to my breakfast-eating prowess.)

Takeaways: Being on time and being prepared is really important. Do these two things and you’re most of the way there. The race is just the fun part! 

 

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This Mom’s Rack

We moved to a new state recently (as you can see by my absolute neglect of this blog!), and with that move I have had to find a new gym in which to train. Well…let’s be honest. I joined two gyms. (Gasp!) Put it this way: I calculated if I drink two less bottles wine per month (or just one really good bottle), I could easily afford the second gym. (I am well aware that this is not how finances work in most adult people’s heads. To that I say…whatever.) So I joined the YMCA, which is a reasonable place for a woman of my age (mom-age) to workout and it has 2 pools. And then I joined this other gym.

“Other Gym” has 10 squat racks, 15 lat pulldown machines (I was told this during the tour- I didn’t actually count), and I am easily one of the least in-shape people in there. Which is saying a lot, because I am in pretty good shape. Not like “look good naked” shape, but “can rock a pair of skinny jeans and a tank top” shape. I texted all of this to my coach Mitch (yes, I have a coach…I’ll get into that later, but let me just say…it’s the bomb!) and he was like, “This gym sounds perfect!” I rolled my eyes, and thought that of course it sounded perfect to him because he’s like 30 and jacked and I am like…older…with stretch marks…and I’m a mom.

I needed Other Gym though because it was pretty perfect for me, actually. Since last year, I have developed a pretty serious obsession with learning how to weight train with barbells. I’ll enumerate the reasons why lifting is awesome and changed me in many good ways in other posts, but for now, let’s just say that I needed a place with plenty of space to pick up heavy things and put them down. Which this gym has in abundance. Which is how I came up with the magic Wine Formula to justify its cost while driving home from my free trial.

So let’s go back to the main clientele of this gym…which is not middle aged women who don’t look good naked (there are some middle aged ladies there, but they are like bikini competitors, so we’re aren’t even playing in the same league there). The main clientele of this gym is young-ish dudes who are either a) seriously jacked or b) wanting really badly to be jacked (some of you moms out there may have sons in this category?). So they are generally either a) pushing, pulling, or throwing tons of heavy weight around or b) doing bicep curls and watching the young men from the first category.

And then there’s me.

And I walk in with my lifting shoes, my book where I record my workouts, and maybe like a lacrosse ball because I am old and I have things that hurt that might need to be rolled out because they’re getting old and tired. And I get one of a couple of reactions:

  1. Most common: The raised eyebrow…like a “Did that lady take a wrong turn somewhere? The cardio machines are at the front of the gym.
  2. Also common: The blank stare…with the thought, “What…the…hell.. is happening here?
  3. Not so common, but mostly from the “B” group boys… The crestfallen face with “Damn. I’m about to be outdone by an old lady” written all over it.

But since I have been practicing under coaches both in person and online for more than a year now, I feel pretty confident about my barbell skills. So I screw up my courage, find a place among the 10 squat racks, and do my thing.

susan ogilvie squat

The squat rack two down from the white one. Yes. That’s where I’ll be.

And after a few warm-up sets when my bones and joints and all the other things get back into the places that they need to go, the young men seemed to put away their reactions and get back to what they were doing. A few keep their eye on what I am doing, but I think that’s pretty normal in the gym. At least…I think that’s normal to be stared at, right?

My coach from Michigan sent me a text saying, “You just keep lifting heavy and someone will come along and want to be your lifting partner.” Somehow, in the group of young bros, I am a little doubtful of this actually happening. Which is OK. I get it. No one wants to have to rescue somebody’s mom when her heart gives out in the middle of a back squat on their watch (I know, I’m not that old to you…but to them? Ancient.)

So I have been on the lookout for a woman partner. The women who venture into the barbell area of the gym typically come in two varieties, and there have been a total of 4 of them in the month I have been there.

  1. Girl following boyfriend or boy…friend. Not lifting, just watching because she’s done with the cardio.
  2.  Women who are hell bent on using the cable machine in the one of the squat rack areas. I can’t really explain this phenomenon. There’s plenty of cables other places.

My wish is that more women would find the same kind of empowerment and strength that I do in barbell training. It’s been an incredible experience to lift and learn some really important physical and mental lessons about myself. In addition, I have made even more peace with my body and found a way to totally appreciate all that it does for me. These lessons aren’t just unique to me, though. Through the magic of the interwebz, I have met many women who feel the same way about lifting heavy things. Just that most of them don’t live in a 10 mile radius of me, or I haven’t met them yet.

Until I do, I’ll be standing in my (self) designated mom’s squat rack. That’s the 6th one down the row. 🙂

 

Mighty Mac Training Reflection

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Me with the Mighty Mac bridge in the background.

(more…)

Mighty Mac Training Back half of June 2015

Well I know I skipped a week there but I didn’t skip a week of training. It’s actually perfect this time of year to get out in our local lakes and I took my last swim with a wetsuit for a while on Monday.

My schedule shifted pretty dramatically with the girls getting out of school June 19, but I got in some great swims last week with the push of a few friends.

Week of June 15-21

Tuesday: Long swim – about 3.5 miles in my lake. Received the expected talking-to when I got out of the water from my well-meaning neighbors, who told me I needed to tell someone when I would be out there (I did), and what if I got a cramp (it wouldn’t be the first time, but I plan for it and now it doesn’t happen), etc. My shoulders and everything felt really strong and smooth throughout.

Thursday: Speed and stroke work swim – 3300 yards. I was thinking this might be my last visit to Hartland pool for a bit, so I headed in with the intention of doing my last 800 time trial. After warmup and about a quarter of the way in, I realized it might have been a mistake. After the tri on Sunday and the big swim Tuesday, the choice to do this on that day was not the best choice. And it showed: time was 10:43, not my fastest time. I just flipped the rest of my workout to stroke work and IMs after the time trial. I didn’t have it in my to do more freestyle.

  • 400 WU, 8×50 build
  • 800 Time Trial time: 10:43
  • 8×200 IM -25 drill, 25 swim
  • 100 cool down

Sunday: (almost) Half distance swim- open water swim 1.5 miles.

Week of June 22-29

Last week I switched my schedule around for work and the kids’ vacation. In addition I am getting some coaching on lifting so my lifting days moved to Tuesday and Thursday. This makes swimming on the other days tricky because I have morning clients, so the swimming has to happen at night. Thank goodness I had some help and motivation from some friends. Claudia, Jo, and Scott all swam with me and that was HUGE. Unfortunately, by Friday  morning it was clear I had an ear infection. So I subbed in some running for swimming speed work over the weekend.

Monday: Half distance swim- Claudia swam with me at my lake and I had the chance to do some chasing/speed work with it.  And probably my last wetsuit swim for a while.

susan ogilvie mighty mac swim

Claudia and I getting our open water swimming done!

Wednesday my friend Jo texted me about a swim and we wiggled our way onto Winans Lake, which is a non motorized lake and that’s sweet because you don’t have to have that paranoid fear you might be sliced in half by a drunken boater. I swam a while with Jo and she pulled off when we caught up to Scott, who started a little after us. Scott and I swam until it was about dark. I swam based on time because I’m not sure how long the distances were on that lake- Scott had his GPS watch on, so I got a little bit of feedback. Either way, about 1:25 of actual swim time meant I had hit my long swim for the week.

Friday I ran because of the ear. Felt pretty darn good and splits were good.

Monday before I left for my parents I ran again, also felt amazing. Very weird- I haven’t been running all summer. Running comfortable sub 9:00 mile splits is pretty amazing for me without any run training this spring and summer.

Tuesday and Wednesday- I am at the 50m pool at my parents. Today was 3200m  before I felt like I might pass out- it’s 110 here and the pools cooling unit is broken, making it about 89 degrees for swimming. Definitely felt the cramps coming on and didn’t bring any electrolytes, which seem to keep the cramps away. Tomorrow I will be smarter.

Tuesday: 600 WU/200 drill/4×50 build/

  • 5×400 100 easy/100 moderate/100 easy/100 hard
  • 200 cool down

Last week my big girl swam across our lake- about a quarter mile one way with her dad canoeing beside. Pretty proud of her, but hoping my craziness doesn’t rub off on her. 😜

swimming torch lake

My daughter, future open water swimmer!

Mighty Mac Training Update 6.6.15

This was a great training week! Consistency is the name of the game for me, both in workouts and nutrition. Nutrition was pretty spot on this week, with the exception being the UH-mazing birthday dinner for Mr. Prepared we ate last night downtown. But how often do birthdays come around, right? 🙂

A big thanks to my husband, Mr. Prepared, for being the clutch player this week. He knows I become slightly insane if I get off schedule, and he has been awesome at helping me to get done what I need in addition to the fact he’s prepping for his own 100 mile run in July. Today he was my canoe guide through the Saturday afternoon chop on our lake. He said it was fun and a decent upper body workout, so I’m throwing it out there if you want to accompany me on a few laps of the lake anytime, I’m taking offers for help!

My left shoulder has been giving me some issues, but it went from feeling like crap midweek last week to getting fixed up by Shawn at Synergy Movement Therapy last Thursday to feeling awesome. For shoulders that see a good bit of use anyways. 😉 If you have an ongoing injury and you haven’t tried NeuroKinetic Therapy as a tool for actually fixing the problem, you should check it out.

Workouts this week:

Sunday: KB workout

Monday: Strength workout. Like a real workout in the gym. My coach says that one is still better than none in addition to the swings. I think I can be successful at one a week right now.

Tuesday: 400 WU, 400 drills

Main Set: 6×400 – 50 sprint, 250 moderate, 100 sprint, :40 RI
I bastardized this from a triathlon website (being honest), but these were hard as HELL. After the first one, I was like, “I’m screwed”. But I kept one and tried to keep them even splits. Died the last one.  400 cooldown.

Wednesday: Swings set, 300 swings + goblet squats, etc. I can break it down for anyone who is interested, but that’s not the primary purpose of this blog.

Thursday: 400 WU, 400 drills, 4×50 build

Main Set: 10×250- Inside/Outside Corners, 10×250, :30 RI
Odds: First 2.5 lengths sprint, middle 5 lengths moderate, last 2.5 lengths sprint

Evens: First 2.5 lengths moderate, middle 5 lengths sprint, last 2.5 lengths easy
Again, not as easy. The evens were the really challenging ones. 400 cooldown.

So I have created two workouts with work sets of variable intensity of 30+ minutes, which is where I need to hang for now. I have been sitting at a pace plateau for about 6-9 weeks, and I can feel it crumbling apart with sets like these under my belt. It feels awful while I’m doing the sets, but I have done swim/run/etc. prep enough times to know that for me, feeling awful = verge of a speed breakthrough.

Saturday: Open water swim, 2 miles ish. We calculated the distance across our lake via Google Maps, which is about .5 miles round trip. I like the accompanied swim, truly because our lake is an all sports lake, which is cool, but I don’t want to freak out jet skiers or boats- I feel safer for them and for me with a canoe or paddleboard out in the water nearby.

 

Mighty Mac Training week of 3.30.15

As usual, this week was a week of juggling expectations with reality. I was only able to lift 2 of my 3 planned days because I got behind in my week and the gym is closed today. I swam my longest workout to date since the beginning of the year on Wednesday, so while my swim on Monday was short, I had two decently long workouts on Wednesday and Saturday.

Monday 3.30.15- 1200 yards- warmup, drills, stroke set

Wednesday 4.1.15

6x .5 mile – #1 and 2- every 12th length backstroke, #3 and 4 every 8th length backstroke, #5 and 6 every 4th length back.  The last half-mile may or may not have been counted correctly. LOL. Just putting in miles and time in the shark tank. My hair and my brain will be happy when I can get out of there for my long swims!  (Total:  5200ish)

open water swimming michigan

Long swims here I come! Better when your backyard is your training facility.

Overhead pressing fell on the day after this swim- in hindsight, not a great combination. I have to be a better planner for the whole week- I was simply taking advantage of a few cancellations in my schedule to get that long swim in on Wednesday. I didn’t feel so bad on Thursday, but my shoulders were still a little tired on Saturday.

Saturday 4.4.15

500 WarmUp
8×50- 25 drill/ 25 build
Broken Mile- modified “Davis Mile”, courtesy of USMS Swimmer:

11 lengths :15RI, 10 lengths :15RI, 9 lengths :15RI, 8 lengths :15RI, 7 lengths :10RI, 6 lengths :10RI, 5  lengths :10RI, 4 lengths :10RI, 3 lengths :10RI, 2 lengths :10RI, 1 length

Total rest time was 2 minutes, broken mile time (minus rest interval): 22:04

This set was tough. Ladders of any variety are tough, and I wasn’t feeling particularly into it. It’s a good benchmark swim though, and my time wasn’t too far off what I would expect.

150 recovery
8×50- 50 eyes closed alternated with 50 1/2 heads up swim (Total: 3200)

So I missed my day to deadlift, which particularly sucks because my friend Shawn helped re-cue (aka rescue) my deadlift this week and now I am excited to see what I can do there.

Next week, the husband travels and the kids are on spring break. I am going to have to be creative with my workouts for the next 5 days. There will be less swimming and more on the bike trainer and kettlebells at home.

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