SWIM: 2.286k (P)

Changing it up a little bit. First, getting up at 4:30 AM just to compete for a lane is getting a little frustrating. Lanes are open from 11:00 AM to 3:00 PM for laps...this is when I swam today, and there was almost nobody there. I'm also going to take a look at the 8:00 PM to 10:00 PM schedule. 

Second, I've plateaued...having a tough time losing more than 40-lbs. If I decrease my distance and increase my frequency, I should be able to start shaving weight off again. And once I plateau again, I can start adding distance back on. 

Today's 2.286k felt a little off, probably because I started at a different time. I also hadn't eaten anything yet, so my body felt a little weak. I'm going to have to start eating something for breakfast every day...maybe egg whites, cheese and whole grain toast.

SWIM: 4.572k (P)

Another busy morning at the pool today, but not quite as bad as Monday. I was inspired by a girl who rolled onto the pool deck in a wheel chair. With the assistance of a chair lift, she was able to get it the pool and complete several laps.

I wasn't sure how far I would swim today, but was able to complete 4.572k in under three hours...a little better than last time I pushed this distance. I'm less that half a kilometer from my 5k goal, something I'd like to be able to complete in under three hours. 

SWIM: 3.658k (P)

I've never seen the pool this crowded. What seemed like a normal morning quickly turned into something that resembled a Soviet bread line by about 5:15 AM.

The added pressure motivated me to push myself to a new personal best, completing my first 2.286k just under 01:25:00 (a five minute improvement). It wasn't that I was swimming that much faster...I just didn't take my normal rest breaks between sets. 

SWIM: 2.743k (P)

Yesterday morning's swim...day late posting. Didn't want to wake up at 4:30 because I got to bed late and couldn't fall asleep. Managed to pull myself out of bed and get 2.743k in. Decided it was a good idea to stop while I still had the desire to keep going so I don't burn myself out. I didn't feel like I pushed myself very hard, but it was still good to get two hours of pool time. 

SWIM: 3.658k (P)

It was an active day at the pool today...people were doubling up in lanes all morning. Some of the swimmers were a little too "chatty". I don't mind a quick "hi, how's it going?", but let me get my work in. Felt really good today. That nagging pinch in my right shoulder returned, but only lasted a few laps. My rhythm was off on my final lap and I ended up inhaling a little water...oops. 

SWIM: 1.372k (P)

Worked on speed in pool today, logging 1.372k in under an hour. Felt great...still no nagging aches and I've gotten use to my new goggles.

SWIM: 3.658k (P)

With Labor Day weekend plus one extra day of the pool being closed for (un)scheduled maintenance, I went four days without swimming. I wasn't sure how today was going to go, but I ended up doing 3.658k without issue. The long weekend even gave that nagging ache in my shoulder time to recover. I though about swimming farther, but I have a busy day ahead of me and don't want to tire myself out.

SWIMMING, STRENGTH & FUEL

SWIMMING: At this point, I think I've found my swimming "sweet spot". Twice a week, I wake up at 4:30 AM to swim between 3.658k & 4.662k (approximately 2 1/2 to 3 hours). This is my distance training. I also train a third day on speed, going 1.372k as hard and fast as possible (approximately 1 1/4 hours).

STRENGTH: I've been putting off additional training until my summer "honey-do" list is done. Now that I'm almost there (just a little more wood to split), it's time to incorporate the strength training I found on USA Swimming....

1. Suspended TRX Push-ups (shoulders): Exercise balls can substitute TRX bands.
2. Kettle Bell (hips): Exercise bands attached to a foundation can be a substitute.
3. Planks (core): Front, side, arm/leg raises, reach-under, etc.
4. Suspended TRX Row (upper back): Seated row can substitute for TRX bands.
5. Split-squat to Unilateral Dead-lift (legs): Watch the knee.

I'll do this twice per week.

FUEL: I've done a good job watching my calories and now I'm starting to think about how to optimize my food intake. I'd like to wait until I weigh somewhere between 220lbs - 230lbs before officially starting a fuel regiment because I think the focus should remain on weight loss right now. Based on my weight loss trend so far, this should get me to an approximate start date of early December...just in time for the holiday fat-fest. Waiting until then will also give me time to create a strength training "habit" so I don't overwhelm myself with too much new stuff at one time. Proper fueling will be a process of learning what combinations of pre- and post- training/race nutrition works best for me. My focus will start with the right balance of carbs, fat and protein.