I started contemplating doing this end of the year 100 x 100 set swim two years ago. I first heard about it from Chio on dailymile. In 2009 I had just started triathlons and learning proper swim technique. Back then I did not have the swim endurance to take on such a challenge (that year when I started swimming, I took occasional breathers after ever 200 meters or so).
My training for this swim challenge began nine weeks ago. After my right knee meniscus tear and during physical therapy swimming was an essential part to my therapy. The orthorpedica and therapist okayed it very early on. During those early weeks I decided to take on the 100 x 100s challenge. The training schedule I devised worked out perfectly for me. The plan provided me with sufficient time to build the base and endurance for I needed for the 10k swim. I broke down the training as pictured below: three days a week – drills, speedwork and a long swim respectively. First long swim was a 2k swim in the Flushing Aquatic Center. Other swims were done at the Chelsea Recreation Center before work. Longest swim prior to todays’ 10k was 8k. I would like to think that the drills really helped me keep my shoulders strong and free from overuse injuries. During my speedwork I kept pushing myself as much as my knee would allow. With swimming being soo low impact my right knee was never compromised or felt aggravated in any way. I always kept an eye on it for added inflammation or such.
For my nutrition I started with carbo pro and accelerade during my long and hard swims, but later changed to just having Ironman Perform (cheaper choice ) which also contains maltodextrin (complex carbohydrates) which is an excellent fuel choice for endurance athletes. Also used powerbar gels.
Nutrition used today:
- 3 x Ironman Perform
- 4 x Powerbar Gels
- 1 x Cliff Bar
- 1/2 Odwalla Banana Nut Bar (a taste of heaven when I needed it most)
100 x 100 meters
Today I got up with some race nerves. Yes I know it’s not an official race. However the challenge to myself was official. Going into this 10k challenge not being from a swim background I knew it would be tough (not a 2.4 mile Ironman swim by any means). Fortunately as an endurance athlete and coming off my first Ironman this year we live for such challenges. Anh accompanied me to the pool as she would enjoy a pool workout herself. Having a Garmin 310XT to monitor my laps was huge. Also have a H2O audio to keep me entertained was awesome, some tunes from my iPod Shuffle really got me going.
At the 7k mark, 70 100s in my triceps began screaming at my insanity and thoughts of cutting my goal short was hovering. After taking a quick bathroom break I did some arm and shoulder stretches and change the game plan slightly. Prior I was able to get close to 2:00/100m or below, but with the power from my pull compromised I went into cruise mode. Not worrying about lap time but just enjoying the swim and being relaxed. That strategy worked out perfectly as my triceps were okay with less fatigue.
Began cooling down at the 95th lap. Really just soaked in the fact that I was about to finish a 6.2 mile swim (a distance I can’t even run presently due to my recovery). Best of all I felt great with plenty left in the tank minus my triceps being on fire
The end until next time…..
Posted by alpaul on December 30, 2011
Now that I’m recovering I need to start planning out my race schedule for 2012. There are some key NYC Swim’s that I want to incorporate into my schedule, namely the Little Red Lighthouse 10k swim. Below is their schedule for 2012. Already I am seeing some conflicts with other tris and races. Today is the last day to lock in on the lowest registration fees.
Posted by alpaul on December 22, 2011
This completes the 7th week of training for my solo 10k swim. May have underestimated this swim by leaving home a bit later than would be advisable. However I completed it at the tick of the close time clock (had to lobby for my 3 minutes). Triceps were screaming for sure towards the end. Could factor this as a strength workout as well. Next year I need to incorporate some swim specific strength training into my workout. My pull and finish could be called moderately weak. Quite happy I nailed this 8k swim.
7 x 1000
2 x Ironman Perform
2 x Powerbar Gels
2 x Water Bottles
(at some point I was craving a peanut butter cliff bar – will have to include at least one in my next long swim)
Posted by alpaul on December 18, 2011
This was another great week of therapy. Took my Garmin to therapy to log my treadmill runs. PT made me do a ten minute hill workout and I was extremely pleased with how great my knee held up and felt. My knee is definitely getting up to shape. The immediate shock I usually felt before from running outside has been diminished. Continued my swim training this week towards my epic 10k swim in two weeks. I have been spending some time with the foam roller as knots are being formed with my increased physical activity. PT said it’s normal and I should continue working with the foam roller as much as possible.
Posted by alpaul on December 18, 2011
This was a great week in recovery. Though knee has a bit of inflammation left it feels 75% back to normal. Walking down stairs is easier as a result of less soreness. I was able to have an outdoor run, first run since the injury with very minor pain – progressed from doing 12 min/jogs to nailing this 10 min/mile run. I also did a 10 minute jog in every PT session last week on the treadmill with practically no pain. This is also due to the fact that it’s a softer surface compared to asphalt or concrete. I was able to resume swimming after taking a week off from a severe cold and nailed a 7k long swim on the weekend. After the swim I made sure to observe the knee for any aggravated swelling or discomfort. There wasn’t any. If anything knee felt much better being in the pool for two and a half hours.
PT keeps reminding me how incredibly great my recovery is going and credits my athleticism prior to the meniscus tear. I was content with doing 3x PT treadmill jogs but she said ground impact is essential to getting my knee strong again. She told me at least once a week commit to an outdoor run. This is week 15 post surgery, according to the Stone Clinic the patient can return to low impact activity after week 16. This has been going on for some weeks now with no issues. Very content with my progress.
Still continuing my R.I.C.E.
- ten minute jog/run on treadmill
- increased weights while strength training
This Weeks Workout/Therapy Log
Posted by alpaul on December 11, 2011
I was a bit nervous heading into this swim. Never did such a distance before. Guess this anxiety was evident in the fact that I somehow forgot my lock (never happens) and had to return home halfway to the pool to get them, after getting to Flushing Aquatic, oops -forgot my cap as well (again never happens) and had to go over to a nearby store thankfully and purchase one for $6 (cap is mandatory and should be to swim). $6 not bad compared to $20 at the aquatic center. With all this anxiety swim went on perfectly. Music keeps those long swims fun. My H20 audio is like Siri, when it works it’s awesome! Took my usual bathroom break after every 1000m interval during the main set. Felt great right to the end. Had a deliberately EXTRA slow cooldown to keep the shoulders and overall muscles and joints happy.
6 x 1000
1 x Ironman Perform
2 x Powerbar Gels
2 x Water Bottles
Dinner of choice:
Baked Ziti with a corona
Posted by alpaul on December 10, 2011
Today I used my birthday gift from my wonderful wife for the first time. The H2O Audio Interval system for swimming. I love ‘em. Some experimenting with the earbuds are still required. The system comes with extra size earbuds. I used the ‘S’ and they worked okay. They came off occasionally. Wearing your swim cap over them is the ideal fit for securing the buds. However I also ordered the pro buds with a wider assortment of sizes and designs to choose from.
Posted by alpaul on December 6, 2011
I seem to have caught the cold early this week. Fortunately it did not impede on my therapy. I was able to fulfill all three visits. Started doing runs on the treadmill in intervals. 1 min run/1 min walk to 2 min run/2 min walks. Knee felt good. This the run/walk combo for 10 minutes. Continued with agility and strength.
I stayed out of the pool due to my cold. Continued with 10 mins jogs around my block. There’s still minor knee pain during jogging. I intended to do a 5 mile walk this weekend but cancelled last minute because though I am mentally ready and tough for such a challenge. Physically I’m just not there as yet. Looking forward to a solid week of therapy and swimming.
Posted by alpaul on December 4, 2011
In Xcode 4.2 the MainWindow.xib is not included for some of the project templates. Its means now we have to generate GUI elements by code or we can reconstruct the MainWindow.xib in project. I am describing you the second option here.
If you create a new project in XCode 4.2, and choose the Empty Application template to start from, change nothing and try running it in your iPhone 5.0 simulator, you will see an empty – black – screen. The only thing you get from the template is an AppDelegate.h and AppDelegate.m.
We’ll now reconstruct the MainWindow.xib file in our project. So the next thing is now to create a empty user interface file. Choose iOS > User Interface > Empty as template. The name of this file is not very important but we’ll use MainWindow.xib because this name is familiar to us. (cont’d on sited source)
Posted by alpaul on December 3, 2011