Day 28

I did it!  Today I moved to 3 sets (from 2) of 12 reps of each of the exercises in my routine.

It was hard - particularly on my arms.  My legs and back did fine on their parts, but each of the arm exercises was a struggle.  Interestingly, the curls (which had been nearly impossible just for two sets) were fine for the first two sets and even the third was really no harder than the second was on Tuesday.  Maybe I'm getting stronger.

According to the program I'm following I'll remain at this level for many weeks.  That's fine with me, but I do think that as I acclimate to it I'll try to move to more free weights -- they add a useful element of challenge.

I had less time for the post-lift cardio i'd been doing, so I shaved off 8 minutes from it (doing only 7 minutes of "cool down" walking).  I find this to my liking -- I'd much rather lift weights to pained exhaustion than walk for 8 minutes.

Day 27

Swam 37 laps.  I would have been happy with 36, but i did a lazy, float-on-my-back lap in the middle to catch my breath.

I think I am close to plateauing as far as my technique goes -- i'm not great, but I don't know how much further I'll get without focused instruction.

I have plenty of room to improve just fitness-wise, so continuing to swim without lessons is still very productive.  Strength would be useful in terms of powerful pulls without immediately getting tired, and I bet continued effort will help reduce my stops for breath.  I'll keep at it.

I am not sore, but can feel that i worked out yesterday, and was tired when i woke up this morning.

Day 26

Lifted - the standard routine - two sets of 12 reps each, plus the twist and calf machine.

The curls were still very hard (I had to squirm to get the last couple up on each side), the overhead press was hard, but possible.  Triceps are reasonable now.  Next time I'm supposed to do three sets - yikes!

I find the post-lift cooldown walk unpleasant. 15 minutes of vigorous trudging is pretty tedious, even when watching something as exciting as the news.  But it's good for me and supposedly burned 230 calories, which hopefully will be debited from the fat storage account rather than from vital organs.

I'm starting to notice some visible weight loss -- nothing huge, but the wife also noted i was slimmer in the middle.  I still don't feel significantly different.

Day 25

Swam 36 laps.

I think I'll keep it around that distance.  Instead of improving distance I'll try to increase the quality of my swimming - reducing breaks, improving technique, etc.  Today was a good start - I swam all but two of the laps in pairs (i.e. 4 lengths at a time).

I continued trying to breathe properly, rotate more in the water, and keep my shoulders back.  My kicking and core-use is pretty inconsistent, but I can't focus on them yet -- it takes conscientious thought to move my arms properly.

Over the weekend I did a 3 mile bike ride with Elijah (Clark rode along on the bolt-on seat on my bike).  It was Elijah's first time on the roads (although we stayed on the sidewalk) - he did great.  We went to a nearby gas station and got a cola:

View Biking to 92 in a larger map

Week 5

Week 5 closes on a very high note --

• I adapted to the doubled reps on my lift days (and still have one more session to solidify that comfort before i move to triple reps!)
• all 3 swim days were new records, and the latter two each tripled my best day from 4 weeks ago

I haven't noticed any significant change in appearance or weight, but I have data enough to prove I'm getting more fit.

What's a blog without pictures?

This is my gym:

The pool:

The weight and cardio area is very nice, but I didn't think it'd be polite to take a picture of a bunch of sweaty strangers.

To accommodate exercise I've been getting up early and on Tuesdays and Fridays I have a morning call (with India) requiring I get in even earlier.  Here's the view from my desk this morning:

Day 24

Swam 36 laps - eclipsing 1 mile for the first time!

I continued trying to improve my posture, stroke, rotation in the water, and particularly my breathing technique.  I felt like i had better "rhythm" and inhaled a lot less water than last time, though i hit it inconsistently.

Another win was that I probably swam more double-laps than single laps (between pauses) -- a testament to growing endurance.

Finally I feel good afterward.  It probably helpe that I wasn't very sore from yesterday.  For many reasons today's workout was a triumph.

Day 23

Lifted.  Still in the second phase - two sets of 12 reps of the original weights (currently at right).  I added in the calf exercises and core twist machine as well because both of those areas seemed neglected.

It went well - the most marked improvement was triceps which posed little trouble today after being the biggest problem in the last couple sessions.  The deadlift, which had been easy, seemed harder today.  The overhead lift was tricky (but not impossible) as usual.  I don't know what accounts for the variations, but I'll chalk it up to improved strength and reduced soreness.

My left shoulder, which has been nagging me, nagged less yesterday.  Maybe the YTWLs or the different swimming posture are helping.  I'll keep it up and hope to get back to it.

Followed the lift with my typical 15 minutes of vigorous walking -- i don't enjoy it, but it's probably good for me.

As of today, I have been exercising for one month!

Day 22

Swam 35 laps -- all but 2 freestyle.  I am surprised to be only slightly sore from yesterday's lift.

Focused particularly on three points of technique today:

• exhaling all the time
• keeping my shoulders back
• "reaching over a barrel" for my "catch"

The first supposedly will help me get more air and relax me, the second may reduce shoulder injury (my left shoulder has been hurting), and the last is a common mnemonic for better form.

I found adjusting breathing very difficult and inhaled a lot of water, I found the shoulders-back to be spot-on and much more comfortable, I found the reaching change distracted me from rotating properly (which hurt my breathing).

Despite my ineptitude, I thrashed along pretty effectively.  I also found that i can make my legs really tired on my 2 "rest" laps by kicking more vigorously (this is probably similar to training using a kickboard).

I've also started doing some YTWL exercises to improve my lousy shoulders and posture.

Day 21

Lifted - two sets of 12 reps of my original weights.  I say "original" because eventually I'll adjust upward the weights listed at right.  Before I can do that, though, my program says I need to be able to do 3 sets.

I did add some twists (2 sets of 12 reps of 100lbs each direction - so a total of 48 twists), and a calf machine, since i don't think any of the other stuff i've been doing exercises those.  I did 2 sets of 12 at 140lbs for that.

I also did my typical pre and post-lift walking.  about 24 minutes in total, 6 before, 18 after.  I went about 3.8mph up a "7.0" incline for 15 minutes, but it wasn't as hard as in the past.  Maybe I'm getting better.  The metrics tab has the stats.

Day 20

Swam 33 laps - all but 3 freestyle.

I didn't go lift this weekend, but I did the substitutionary cardio (played a nintendo dancing game for an hour), which made me surprisingly sore.

I continued to swim in lap rather than length increments, and decided to start adding "sprint" segments to the tail end of each lap -- maybe the last 1/3 of a length.  I didn't do it for all of them, but i think i'll work toward that.  Also after each of my slack laps (I do an idle floating on my back lap after 10 freestyles to catch my breath), I did two straight laps (4 lengths) before stopping to rest.  I'm trying to push my body to longer stretches without stopping.

I noticed today that if you use your legs when swimming you can go faster.  I think i've been mostly dragging mine behind me.  Honestly I think i would swim much better with no legs at all, but i figure since i've got them i might as well use them.  During the swim my legs got tired, but i don't feel it now.  Perhaps my swimming will be more full-body a workout than before.

I feel good -- the nintendo soreness remains, but as usual it didn't hinder me while swimming.  I ate like a goat this weekend, and my weight will likely suffer for it, but i can live with that for now.

Week 4

Despite missing a day, I am pleased with week 4.  I swam more laps than in previous weeks and doubled my weight-lifting reps without dying.

I did atone for my missed day by playing an hour of "Just Dance 3" (a fitness-oriented dancing game for Nintendo Wii).  It was cardio more than weights, but i could use the break from the weights anyway.

Day 19

Swam 26 laps.

Again I swam in lap increments (rather than lengths), and continue to focus on technique, I know I'm doing things wrong but am not sure how to do them right.  Perhaps I'll get a swimming lesson.

I was sick yesterday, so i missed my second lift this week.  It's probably just as well - i was still quite sore from Tuesday's session (and still feel it today, 3 days later).  If I'm feeling ambitious i may sneak in on the weekend -- we'll see.  I do feel a little run down and might benefit from starting next week fresh.

If i don't sneak in i'll do something cardio-ish this weekend to atone.

After reading a little about nutrition, i guzzled down a chocolate-milk-style breakfast drink after swimming today.  I believe this is an acceptable deviation from my normal "no sweets during the week" rule.

Day 18

Swam 25 laps.

It's fewer than last time, but I can explain:

• Yesterday's doubled lift reps beat me up good.
• I swam in units of laps rather than lengths (2 lengths = 1 lap).

I was sore last night, but this morning it hurt to lift my arms (let alone get dressed).  I am sore all through my arms, shoulders, chest, and back (which an expertly trained anatomist and olympian can tell you are used during swimming).  So i cut myself some slack.

The latter part was an intentional new rule i imposed -- vexed by my constant need to stop and breathe I decided to punish my body by limiting its chances to do so in the hopes that it'll learn to go without air.  It wasn't as terrible as I thought it'd be - i rested a little longer between laps, but probably no more than i was before in total.

The guy that gave me some pointers before was back and offered a few more, notably about my rotation and breathing -- I tried implementing his suggestions but inhaled a great deal of water.  I am not a perfect swimmer yet.

Day 17

My first day of weights with double the reps (two sets of 12 on the same 9-exercise routine, currently at right).  I did it, despite my misgivings, but it was brutal.

I thought i was spent at the end of one set of 12, but the second set pushed me even further.  Some exercises were harder than others -- the arm-oriented lifts were notably harder.  I did lighten the load for my tricep-push and curls (and used free weights, like last time), but for the most part I really doubled the work.

I anticipate feeling this one in the morning, but i still think i'll be able to swim.  I have noticed that swimming makes me sore in the upper back - i'm not sure if it's the trapezius or the latissimus dorsi i'm feeling (i'd guess the latter), but it's hitting something back there (which gets hit again during my lifting).

In my warm up treadmilling, i tried moderate jogging for about two and a half minutes.  it was horrible, and my heart shot up to 180bpm -- that's probably not good.  It served as a vexing/inspiring reminder of how much i can improve.

Day 16

30 laps, all but two freestyle!  A new record, and a great start to week 4.

That's nearly triple what i did on my first day of swimming 3 weeks ago.  So I'm making great strides (or strokes, or whatever the aquatic equivalent of striding is).  I am quantitatively improving, but am still frustrated by my lack of aerobic fitness and the frequency with which i have to stop to breathe.  It'll come.

I do feel it in my muscles more than before - i think the improved technique comes with greater muscle demand.  I wonder if that's why my recent lifting days have been so hard on my arms and chest recently -- they haven't been getting as much of a break.

I am up to 177 total laps swum since inception, which is just over 5 miles!

Week 3

I continue to be enthusiastic and encouraged by this fitness program.

I like that i've now got a repeatable plan - swimming MWF, and a specific lifting routine for TR.

As should probably be expected when starting from so little, progress has been swift.  I swam more than twice today what I did my first day.  Lifting that was initially crippling isn't as noticeable now.

Probably most importantly this program has me doing a good bit of cardio work every day -- i have been extremely sedentary for years, and getting into reasonable overall cardiovascular health is probably my paramount goal.

Day 15

Great day swimming!

• Swam 25 laps, all but one of them freestyle - each a new record.
• First attempt at breathing every third stroke (on alternating sides).
• Sore/fatigued afterward to an unprecedented degree.

So I eclipsed the 1km mark by a good margin (1143m), which pleases me.

I'm more pleased, however, at the latter points.

Changing my breathing rhythm gave me less air, but since i run such a huge air deficit and have to stop constantly anyway it wasn't as crippling as you'd think.  Moreover, the extra "head down" stroke let me do more swimming and less breathing, which felt right.  I had been concerned about my asymmetry when swimming (biasing toward my right side), so hopefully this will even that out.

The last point may be because i swam more, or because of lifting twice this week, or maybe the extra head-down stroke letting me push a little harder (it did feel more strenuous in the water, in a good way).  I am hopeful that the fatigue indicates i'm doing something right.

Day 14

I did the weight routine again today, with a couple minor variations -

• added 5 lbs to the crunch weight
• added 12 reps on the ab-twist machine at 90 lbs, since last time i didn't feel much in my core.
• I did the bicep curl with dumbbells and 5 fewer pounds on each side (instead of the machine).*

It was a good day - the deadlift again was not a big challenge, but i felt like i executed it well.  I look forward to trying the additional reps next time.  The arms again were a challenge- the tricep push hurt, and the curls were awful.

* - I moved to free weights because i feared my stronger right arm was illicitly helping my gimpy left arm.  Sure enough - on the dumbbell my right arm did fine, while my left arm struggled then faltered.  I felt very puny being unable to curl a 20lb dumbbell 12 times with my left arm.  Room for improvement.

An hour or so afterward I felt a pleasing soreness in my middle back, which I attribute to the lat pull-down machine -- I don't think i felt it before, so perhaps having my hands a little wider on the bar helped.

Day 13

Swam 21 laps (a new personal best).

I would have been satisfied with 20 except that i learned the pool is 25 yards long rather than 25 meters, which means 20 laps is not a kilometer, but only .9144km.  21 laps is still not a kilometer, but it's closer (.96km).  Next time i'll shoot for 22 which crosses the 1km mark.

I talked to another swimmer today who offered to critique my technique.  He said it was actually pretty good, but did offer a couple pointers -- things i'd heard and read and thought i was doing but apparently wasn't.  He also strongly recommended spiffy swimming duds saying the reduced drag makes a huge difference (particularly to new folks).  I have now talked to two other swimmers and they both strongly recommended different clothes -- maybe there's something in it.

I'm not very sore from yesterday's lift -- very mildly, but nothing even remotely like last week's crippling debilitation.  So I'll try it again tomorrow -- i'm curious if i'll be able to.

Day 12

I repeated the 9 exercises * 1 set * 12 reps weight-lifting routine I began on Day 9 - the legs seemed easier while the arms seemed harder.  I'm not sure what to make of that.  The question now is whether I'll be as sore as last time (in which case I doubt i'd be able to repeat the day after tomorrow), or if i'll recover more quickly.

I also did 5 minutes of warm-up walking and 15 minutes of cool-down walking (plus a cool-down to the cool-down!)  Some lady used my normal machine and the one I chose had no heart-rate monitor.  A manual sampling had me around 160.

I updated the data and the metrics page now shows week 3 stuff.

Day 11

Swam 20 laps today, all but two freestyle - each new records.  I think the pool might be 25 meters, so that's a kilometer!

Last Thursday's lift was a killer -- I was still very sore on Saturday, a little sore on Sunday, but back in business today.   I can't wait to do it again tomorrow.

I've continued to focus on my freestyle technique:

• I'm asymmetric in my strokes, obviously favoring the side that i breathe on (I breathe every other stroke, and always on my right side rather than the more mature approach of every third and alternating sides -- I just need more air).
• I can use core muscles: in addition to rotating in the water to to reach further and breathe, I can turn my hips for extra power.  I think i read about this but finally sort of stumbled into it as i swam today.
• I can stroke more slowly to last longer - i think i started too aggressively and was burning myself out.  A more leisurely pace let me swim more laps, although i do still have to stop to catch my breath after every length.

That breathing is annoying -- initially i wanted to swim to get into better shape.  Now I want to get into better shape so i can swim without constantly stopping.  Jogging may be a good way - there's a lot of air in most jogging areas - but i hate jogging.

I'm encouraged by my progress but apprehensive about having to keep up with it next time i swim.

Week 2

Week 2 has seen the introduction of science and data to my fitness program.

I've started researching the exercises i'm attempting to improve the technique or routine.

Even after only a couple such applications I feel my swimming has improved and my weight-training is more comprehensive and effective.

To assist this verbal log of progress, I have added a 'metrics' page to the blog this week.  I will probably tweak it for a while until it shows things i care about in meaningful ways, but it represents some more detailed quantitative information i'll be keeping on my progress.

I remain on track - 10 for 10 in days attended and the intended exercises executed.  Importantly, my enthusiasm and hopes remain high.

Day 10

Swam 17 laps today - a new record - all but 3 being freestyle (also a record).

I am very sore all over from yesterday's new weight-training routine, but even though i had trouble standing up and getting dressed it somehow didn't impact swimming.  Once I was in and thrashing about i didn't feel any stiffness or soreness -- perhaps my desire to breathe eclipsed such mundane concerns.

The increased number of laps is probably attributable to

• improving technique (I constantly think about and try to apply what i've read while swimming)
• having a little more time this morning (I'd rather swim than work).
• some fitness kicking in, maybe?  I don't really know how long it takes.

I was tired after only about 6 laps, possibly due to yesterday's exertions, but having the goal of 15 (i don't want to go backward!) kept me going (stopping frequently to catch my breath) and it didn't get much harder.  I do think i hit my limit at 17, though, I struggled to finish the last length.

I got side cramps for the first time today too - i interpret it as the weakness in me dying.