Swim Advice from a Lane Partner

>> Tuesday, November 13, 2018

I hit the pool for 100s yesterday. Half way through, a guy I commonly swim with jumped in. We're swim buddies (and we've chatted across the street at the grocery store a few times), but we don't know each other's names.

Ron Swanson's thoughts on friendship from "Parks and Rec."

As he jumped in, I jokingly said something about the "water being slow" in the pool today. He offered a few pieces of advice based on the 100 he saw me swim as he was standing in the pool. He noted I could pull through the end of my stroke better by my hips, and I acknowledged "Yeah, I think I get a little lazy there." He also noted I could slow down my stroke-rate and hit my streamline a bit more. (Luckily, he didn't say anything about my non-flip turns.)

So I tried to keep those things in mind for the last half of my workout. And my times WERE faster. But were they just faster because it was the last half and it's not uncommon for me to negative split swim workouts? I dunno.

Times for my 100s in the first half of the workout averaged 1:27.6 (between 1:26.x and 1:28.x).

Times for my 100s in the last half after thinking about his advice averaged 1:26.3 (between 1:23.x and 1:26.x with ONE being 1:29 where I let my mind wander and stopped thinking about form).

Often times, I try to keep 1 or 2 "form tips" in mind as I'm swimming, but I haven't done that in a while. I think it's time to start doing that again, because I think that helped me be faster yesterday. (Pseudo proved by the 100 that was my slowest when I stopped thinking about form.)


Wedding Weekend

>> Monday, November 12, 2018

It was a big weekend. I squeezed in a 9 mile long run in single digit temps on Saturday, and then we headed out of town for a fun family wedding. Here are 4 quick pics:

We got dressed up!

Selfie on the dance floor.

I'm talented.

This lovely woman. What a babe.

Back with a training update ASAP.


Training With No Race in Sight

>> Saturday, November 10, 2018

It's weird.

After the "Minneapolis Halloween Half" 10K just over 2 weeks ago, I've just been "doing" some workouts. Not "training," necessarily. Last week was an easier post-race week, but I still got in some decent run mileage (21 miles which is on the high side for me right now: I had 3 weeks of 22+ miles in recent months [2 leading up to the TC 10 Mile and 1 shortly after], but otherwise 20-21 miles have been my "bigger" weeks all year).

And this current week that's ending had a hard run, and some swims that I didn't have much reason to do hard. I'm usually good at getting in some swims / bikes / runs even if I'm not training for something specific, but it's hard for me to always want to go HARD with no race on the horizon. (Especially in the pool and on the bike.) Some 200s I did a week ago were my slowest times in a LOOOONG time. And my last outdoor ride was 3 weeks ago, and my last HARD ride was SEVEN weeks ago - everything has been just easy spins on the trainer since.

But I pushed myself to a solid run a few days ago. I busted out that 2x2 mile run workout that I like to do. I PLANNED on running around 6:00 pace, but then after my first 1/2 mile, I saw I'd gone out hard, so I thought "well why not?" and just kept the effort up. Here are my half-mile splits:

- 2:49, 2:57, 2:52, 2:54 = 11:33.95
- 3:00 walking rest
- 2:52, 2:58, 2:54, 2:55 = 11:41.51

I'm actually OK with the weeks of easy biking, as that's been a good "recovery" of sorts. But in the next few weeks, I need to step it up a bit. We're in a cold snap for another 4-5 days or so, but then I hope to get back outside for some longer rides. (All of my indoor work has been short lately.) And I think I need to sign up for a race too. Back at it!


Friday Funny 1519: We're All Impatient and Paranoid

>> Friday, November 09, 2018

These are horribly true:

I feel personally attacked by most of these. Jeez. (All but the last one because it's been a long time since I've driven a manual - maybe since hauling grain on the farm.)

Lots more funny stuff on SportsAndLaughs.tumblr.com. HAPPY WEEKEND!!


Friday Funny 1518: Beds

It's mid-day. I'm tired. Many of these 25 beds would do:

Find more funny stuff posted 10x every day on SportsAndLaughs.tumblr.com.


Friday Funny 1517: Drunk People (Are Funny)

Funny. Maybe stupid. Always good for a laugh.

There's a story similar to this within my extended family...


Seems about right.

Those are better flip turns than I can do!

Lots more funny stuff posted all day long on SportsAndLaughs.tumblr.com.


Thirsty (for knowledge) Thursday: Tennis Anyone?

>> Thursday, November 08, 2018

According to this article from the Mayo Clinic, us solitary swimmers / cyclists / runners should maybe find a partner. For a long life, they believe the social aspect of team sports help create a longer life.

"And the study actually found that the team sports, the sports where you had some social connectivity, actually produced a greater longevity than those individual sports," says Dr. Ed Laskowski, co-director of Mayo Clinic Sports Medicine.

Dr. Laskowski says a recent study shows people who play social sports like tennis or soccer tend to live longer than those who participate in individual sports like swimming or running.

Among "social" sports, racquet sports (like tennis) appear to extend life the most. And the reasoning is something that's been a hot topic for the last few years: interval training.

"If you're playing a point, you may have 30 seconds of very intense activity followed by a recovery period," Dr. Laskowski says. "So we're finding that that type of activity is very efficient at training the body, and a lot of times those ... short bouts of more intense activity produce greater efficiency and actually a greater training effect."

But Dr. Laskowski says if running or swimming alone is your thing, stick to it. You'll still live longer than without exercise.

But if you take up a racquet sport like tennis, one study says you may live even longer.

I consider myself a "people person," but I've ALWAYS enjoyed training solo. Maybe I need to consider training with a buddy more often.

For more "Thirsty Thursday" posts that highlight workouts, body science, and all kinds of interesting information, CLICK HERE. As always, back with some "Friday Funnies" tomorrow.


Semi-Wordless Wednesday: 10 Miles in a Suit

>> Wednesday, November 07, 2018

As I showed in this post, race buddy JMatt did the TC 10 Mile in a suit and tie this year. Last Monday, TC in Motion posted a fun photo of him to start the week:


More Photos from the Minneapolis Halloween Half

>> Monday, November 05, 2018

I found this album of more photos from the Minneapolis Halloween Half. Here are 16 more photos I want to share:

Start of the 10K and Half Marathon. You can see me in pink behind the watermark.

I love that they had a "last runner."

A small herd of dinos in the 5K.

The winner of the 10K, just 30 seconds from the finish line.

The winner of the 5K (starting 16 mins after us) was the 2nd to the line.

Then I was next. I look paaaaained. I was trying to shave a few seconds off for a PR.

The Flash who I passed just a minute before (he was in the 5K).

The guy was labeled 6th, but he was the true 3rd place (39:25, or 2:55 behind me).
(I explained more about the strange results in this post.)

Teammate Mike posting a good 5K time!
Now gearing up for his Santa duties... no really.

The hot dog I started next to.

Here comes my wife!...

... and Angela just behind her!

The Dude and RBG.

A smiley zombie who has sweet tights! (That I'd totally wear.)

A White Russian.

An organ grinding monkey in the 5K. Holy balls.

Here's my race report if you missed it, and here are some more photos.


October in Review (and Halloween Pics)

>> Saturday, November 03, 2018

October was a solid month of running (85 miles), a mediocre month of swimming (2 skipped swims before my 2 races), and a crappy month on the bike (48 miles outside, but another 4+ easy hours on the trainer [or an equivalent of approx 73 "miles" for just over 120 miles total]). It's surprising my run mileage is so good with 2 races in there because I usually need a lot of rest pre- and post-race, but I've been feeling good. Here's what October looked like:

I felt good about my running this month, so I quick looked back to previous Octobers (since tracking mileage online in 2009). Most "good" Octobers have had mileage just below this in the 70s. (Versus 85 miles this year.) It turns out 2018 was my 2nd biggest October in the last 10 years (and most likely ever). It was only beat by 2012 when colicky Henry needed lots of stroller runs: I ran 101 miles that month, including back-to-back weeks of 40 and 30 miles!! (And 35 miles of the 40 mile week was with Henry, and a 10+ mile run in the 30 mile week was with Henry.)

Then 2018 was my 2nd biggest October with 85 miles. And 3rd was 2009 with 83 miles, which included my first TWO 10 mile races. Lots of fun history in my Octobers! :)

Oh, and my biggest weekly running milage all year was in October: it was the middle week at 23.5 miles. I had 2 weeks in September leading up to the TC 10 Mile of 22+ miles, but not over 23. (And lots of weeks throughout the year of 20-21 miles.) It's odd that my biggest mileage all year would be leading up to "just" a 10K, but that week was basically my WEEK of training for the 10K: it was after a week of rest after the 10 Mile, but before backing off a bit to rest up for the 10K.

Speaking of October, here are 2 recent Instagram pics of my boys on Halloween:

Thanos and Ant Man!

I just HAD to show all of our last 8 Halloweens. #SorryNotSorry #ItsADadThing

Happy weekend!


Friday Funny 1516: Fitness Funnies 5

>> Friday, November 02, 2018

Time for some more "fitness funnies" from posts tagged with "fitness" from my Tumblr page:

It was proven a few years back that healthy people are more of a drain
on healthcare because they live longer, so this isn't all true. But still funny.

So damn true.

Lots more funny things posted 10x every day on SportsAndLaughs.tumblr.com. HAPPY WEEKEND!!



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