latest workouts

Ok so since Resolved I have not been too consist ant with workouts. I ran Sunday at Resolved which was a nice 90 degree run, sweat ed like i was a dude that day, then I ran tues a 6ish prayer run which felt great. Then holiday time I did work up a sweat on Saturday playing smash ball at the beach it helps when two competitive people play and you try to hit it so they have to run for it every time :) then the 4th just a lot of mouth exercise in chewing yummy food, Monday was a casual hike with the O'Roarks second edition.Then Tuesday July 6th (when it was freezing and misting) when the swim workout was all drills, this is where you are working on stroke technique by isolating one part of it- mainly I try to avoid drowning and realize just how bad of a swimmer I am. Then wed and Thursday took off in honor of Leilani's b-day. (truthfully there is no swimming on wed and Thursday I didn't hear the alarm and depression set in I think, but I think it sounds better if celebrating is the reason) So today Fri I was back in the water today again drill work but for those of you who want to improve your stroke here are the drills

kick set first
2X 100 M flutter kick (25 on your right side, 25 on your left side, 25 on your front, 25 on your back)
4X50 breast stroke kick
Fast lanes did this twice through

drill set
I have blocked it out of my mind i think. but we swam butterfly alternating right arm and left arm never using both-drowning!! then backstroke with pinky, thumb, pinky synchronized swimming arms (I was voted best in my lane on this one) then breast stroke arms w/butterfly kick, then catchup free (you wait until you clap hands in front before your next stroke begins.
Seriously I have no idea what the distance was just know wait wait i remember it was 12 X 50M three of each stroke yea I was awake this morning. Seriously though I am not a fan of the drills

Drill set
150M -first 25 butterfly, middle 100 free, last 25 butterfly
100M -first 25 butterfly, middle 50 free, last 25 butterfly
50M- butterfly
150M -first 25 back, middle 100 free, last 25 back
100M -first 25 back, middle 50 free, last 25 back
50M- back
150M -first 25 breast, middle 100 free, last 25 breast
100M -first 25 breast, middle 50 free, last 25 breast
50M- breast
150M -first 25 free fast middle 100 free, last 25 free fast
50M free
Now to put my swimming in perspective the fast lanes repeated this 4 times while my lane did it once! so don't be discouraged just get off the computer and move for an hour 4 times a week and watch how your energy improves:) (I am preaching to myself here) so now to stick to the diet as that accounts for 80% of the change you will see in your body. Helpful hints: limit your carb eating to lunch if you must, eat veggies and protein only for dinner, keep your metabolism up by snacking on fruits and veggies throughout the day and WATER drink lots of it ideally you should drink one ounce for every pound you weigh! or as my coach in college said if you don't pee every hour your not drinking enough.

feeling good!

ok so yesterday was day two of staying on the diet and it feels great! No cheating and I drank extra water:) as for the training on Wed the pool is closed so no morning swim which was great to sleep in (well I was up fed the dogs and then went back to sleep) but Wed I have started to go to water aerobics with little lady Leilani, so fun. So an hour of shoulder work I felt like was great. I followed this with 1/2 hour of casual lap swimming with Mr. CS who has one speed which is darn fast. My brother says thats the sign of a true sprinter. (that is definately not me) I mainly did breast stroke as my arms were TIRED.
Then this morning, I loved the workout!!! so here it is it was inspired by Pier to Pier (the swim I do every year)
6X50M sprinting the first 1/2 of each odd lap
2X50M high knees (running high knees for the first part and last part of each lap free style in middle)
1X200M over kick (kill me now-its the most difficult thing for me to do so I know I got a good workout)
5X100 breathing every 5th stroke
5X100 regular
5X100 breathing every 5th stroke
5X100 regular
5X100 breathing every 5th stroke
2X50M high knees
1X200M over kick

Great morning! Now to finish laundry, vaccum, and pack for the weekend. This followed by apt at the DMV to replace my DL which I have been without since the end of may, then hopefully beach time:) I am getting so much more accomplished without going to work!!

Oh my MRI is Tuesday morning at 7:30am so I will see the doctor agian a couple of days after that to see what my brain looks like!

the eye report

so this morning I went to the eye doctor, who was very nice and after he looked into my eyes with like three different lights then dialated them and looked agian with the bright lights, my eyes are fine. He thinks it was a migrane in my eye- the constricted capilaries (those are what cause migraines) may have been around the nerve that controls the dialation or something like that. He said it was fine as long as it doesn't happen too frequently and does not last more than a couple of hours. I am still awaiting the MRI to be approved so we can see if my brain is normal or at least appears to be normal.

Training today consisted of an early chilly swim- so early and cold i dont remember all that I did, however here's what I do remember- warmup 15 minutes swimming, then a whole lot of kicking (i think i am going to invest in fins, I try to keep up but when everyone else has fins and I dont I feel really really really slow) then we did this workout which I enjoyed
200M IM (remember IM is swimming all the different strokes) so 50 butterfly, 50 back, 50 breast, 50 free
100M freestyle
2X50 butterfly- we repeated this 4 times so everything remained the same except the last 2 50 you changed the stroke based on IM order.

It took until 6:25 for me to finish but it felt great!

Then tonight a 6mile jog, I walked some so I could take in the beautiful sunset, then just out of laziness I walked up the hill, but still pretty good work out
Plus today I acctually did not cheat on the diet! The carb nazi is back!

Today was a good day too becuase I spent it with my mom, talked with Whit n Judy, my godmother (pray for her she may have cancer) and the O'Roarks called too! what a great day! Tomorrow will be great b/c I am going to go to water aerobics with Leilani:) yea fitness!!

I'm back at it- Yippy!!

Ok, after laying on the rolling table, an intense massage and an adjustment at the chiropractor my back is feeling better. I was able to lift tables and chairs alright for Saturdays big wedding. Then Sunday was back on the road, running that is. Armando and I ran our usuall Sunday 4 mile course I was not speedy, but it felt great to run. Today back in the pool- so here it goes
warm up - 600M
main set I was there for-
600M pull (you are supposed to have a foam thinging that makes your legs float so you don't have to kick, I however dont have this so I just swim with less kick) breathing every 3rd stroke for 50M then every 5th stroke for 50M- agian I cannot do this for that length of time but I tried.
then....
4X 200- 50M right arm only, 50M left arm only, then 100 swim- agian I looked like I was drowning but did my best

400M just like the previous 600M followed by 2x 200 just like before

Then I had to get out due to my last day of work:)- however because I had some wierd diolated eye thing I spent the entire day at the doctors office and have to go tomorrow to turn in my keys. I will keep you posted on my nuerological state- eye doctor in the morning MRI sometime this week once insurance approves it. yea for being me!!

my body hates me

ok so last night while watching a really good yet odd movie with some fantasic company my back started to spasm. by the time i got into bed i could hardly move and to touch it was so painful tears welled up. So I turned the heating pad on took vitamins and tylenol and prayed i would sleep, set the alarm for 4:30am in hopes it would be some fluke and be gone, however when I went to get out of bed the stabbing shooting pain was still there, so dogs went out and i layed in bed a bit longer. so no workout today. Not sure what i did, I think I did something during the crazy game of nationball with my students yesterday it was either that or the stress that work was yesterday in any case being on alieve all day today has helped some and I am hopeful that tomorow at 4;30am i will be moving freely agian. it was nice to see that my students really do care as they knew something was wrong and kept wanting to give me hugs that while made with great intentions killed me! gotta love em.

Tuesday 6/15

Gotta love the 4:30am alarm:) ok so this morning did not feel like getting up, partly because my diet yesterday was horrible and consisted of a fast food lunch and dinner yikes not good on my belly in any way! also a late night with my art class which emotionally was not good for my belly either, so I knew I had to go

500m warmup
10X 50 M- kicking (mostly free until my leg cramped and did 2 x50 breast stroke)
then the main set the group was to repeat this 4X yea for them I did the first 2 items

150M- first 50 kick butterfly, next 50 butterfly drill, next 50 back drill
150M- freestyle
200M -IM which is a 50 of each stroke (butterfly, back, breast, free)

next
150M- first 50 kick back, next 50 back drill, next 50 breast drill
150M- freestyle
200M -IM which is a 50 of each stroke (butterfly, back, breast, free)

Next
150M- first 50 kick breast, next 50 breast drill, next 50 free drill
150M- freestyle
200M -IM which is a 50 of each stroke (butterfly, back, breast, free)
next
150M- first 50 kick freestyle, next 50 freestyle drill, next 50 butterfly drill
150M- freestyle
200M -IM which is a 50 of each stroke (butterfly, back, breast, free)

needless to say a hard workout. but great I would like to complete this workout at some point this summer when I don't have to leave for work, that my friends is one week from today!!!!! YIPPY SKIPPY!!

(oh and today was the class picnic so needless to say the diet agian out the window, I was going to run after work, but took a nap a long nap instead) tomorrow I am back on the healthy eating wagon I do so much better when Im on it

June 14

First of all thank you Grace for reading- I really miss you!

Monday morning swim- ok I went to the pool this morning and well you see there is no post from yesterday, I was supposed to run but due to a late night thought sleep would be more benificial to me. So today at 5 a brisk swam began

warm up- 5 X 100m or so and lots of stretching
Opening set repeated 4 times:
2X 50M- one arm free style (right arm for 50, left arm for 50- man did I feel lame)
2X 200M- breathing every 5th stroke ( I hate this cause I cant hold my breath that long but did the best I could

Then the main set started I can only stay till 6 due to work, so I just did 2X-100 all out crazy fast which hurt like ... but felt great after I was done:)

If you have time the main set was supposed to be
4X-100 free
1X100 backstroke
3X 100 free
2 X 100 back
2X100 free
3X100back
1X 100 free
4X100 back
looks like fun---glad I had to work:)