Sports Nutrition Etc. Nutritionexpert

It was fairly decent out, so took the kids for a hike in the sand dunes. The reservoir has dropped so much that there are huge sand dunes and all the docks are land locked. The kids always have fun digging around the docks finding “treasures” i.e. broken sunglasses, towels, water bottles, t-shirts, etc.
I tried to get some lunges in by stepping up on the docks, there were probably 18 docks that I stepped up on-good workout!

Workout:

• Type: Walk
• Date: 11/29/2008
• Total Time: 1:05:00.00
• Distance: 3 miles
• Average Pace: 21:39.64/mile

I arose at 4:45am and went to Master’s and expected only a few swimmers but there were actually 9 of us there! Had to hit Starbucks and aa few sales afterwards, but the stores were just too much craziness for me!

Warm up:
200 free
200 pull
200 kick
100 drill

main set:
each set of 400 should be done on 7:15
400 free rest :05 after each 50
400 free rest :05 after each 100
400 free rest :05 after each 200
400 free straight
kick w/board 5:00

cool down:
200 free

Workout:

• Type: Swim
• Date: 11/28/2008
• Time: 05:00:00
• Total Time: 00:55:00.00
• Distance: 2,450 yd
• Average Pace: 2:14.57/100yd

Went for a short run before I start cookin’! I’m not a big turkey fan, but love the mashed potatoes and stuffing. I even made an apple pie, I don’t care much for pie, given the calories, I would much rather have a big hunk of dark chocolate. Anyway, as I reflect back on the year, I am thankful that I have such a wonderful family, that my husband STILL has a job at HP and for my health. Happy Thanksgiving!

Workout:

• Type: Run
• Date: 11/27/2008
• Time: 11:24:43
• Total Time: 00:30:00.00
• Distance: 3.2 miles
• Average Pace: 9:22.5/mile

After running the half marathon Nov. 1, I decided to try and keep on top of running. In the winter, I tend to swim more and do spin classes, but now that I’ve built up a good base and can easily run 6+ miles, I’d like to continue.

Workout:

• Type: Run
• Date: 11/25/2008
• Time: 11:03:01
• Total Time: 00:53:00.00
• Distance: 5.9 miles
• Average Pace: 8:58.92/mile

Workout:

• Type: General Cardio
• Date: 11/22/2008
• Time: 10:17:25
• Total Time: 00:20:00.00

I tried my first yoga class this morning. The instructor was really good and helpful, but for the amount of time spent, I feel that I get a much better workout doing some strength training combined with cardio. I also don’t like standing on my head (it hurts!!). I know I’ve only tried it once, but when I left, I didn’t feel energized or relaxed, just plain tired. Next week, I will attempt a Pilates class to see if I like that better.

Workout:

• Type: Other
• Date: 11/22/2008
• Time: 10:16:23
• Total Time: 1:30:00.00

A former Master swimming buddy of mine who I haven’t seen in about a year, contacted me and wanted to workout for an hour. He is a former collegiate swimmer and high school coach and WAY faster than me, however, we used to always swim together because by the time I finished a set, he had gotten lots of rest in between. I also like swimming with him because he always gives lots of helpful pointers Anyway, we met this morning and decided on a 3000 yard workout. I swam pretty hard yesterday and hoped for the best today. Since he always came in first on our sets, he was calling out my time and pushing me to try and be faster each set. I always die on 200’s (I think it’s a mental thing!) and was already feeling spent, then he wanted me to try and do all my 100’s on the 1:25! This was really pushing the limit, THEN he wanted to 50’s on the :45. I didn’t know if I was going to make it…..but I did, arms burning and all. He wants to do it all over again next week, we’ll see…

Warm up:
500 swim
200 kick

Main Set:
500 free moderate pace
5×200 on 3:30
200 kick
5×100 on 1:25
200 kick
5×50 on :45
Cool Down:
100 kick
100 free

Workout:

• Type: Swim
• Date: 11/20/2008
• Time: 13:36:28
• Total Time: 1:12:00.00
• Distance: 3,555.2 yd
• Average Pace: 2:01.75/100yd

Had a fun workout swimming with my fellow master swimmers until the end when the coach wanted us to work on our starts from the blocks. I’ve never been trained much to do so and had a few embarrasing moments i.e. one huge flop, losing my goggles twice and hitting the water flat on my legs (ouch!). I guess I need to practice more!

Warm up:
200 free
200 pull
200 kick

Main set:
10×50 free (variable speed) 10 sec rest
3×100 moderate pace 15 sec rest
3×100 IM (fly, back, breast, free) 10 sec rest
3×100 (50 mod, 50 sprint)

Cool down:
Practice on Starting blocks: 6×50

Workout:

• Type: Swim
• Date: 11/19/2008
• Time: 09:35:28
• Total Time: 00:56:00.00
• Distance: 2,300 yd
• Average Pace: 2:26.1/100yd

Workout:

• Type: General Cardio
• Date: 11/17/2008
• Time: 13:52:51
• Total Time: 00:30:00.00

Workout:

• Type: Strength Training
• Date: 11/17/2008
• Time: 13:52:11
• Total Time: 00:40:00.00