January 2010

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You Have to MAKE Time

Posted by Kevin Doak on Thursday at: 7:45am (January 28th, 2010)
Anybody who works for a living understands how hard it is to exercise. Most of us work 8+ hours a day and by the time we're done, all we feel like doing is relaxing. The last few months of my life has been just that... 14+ hours of work a day and I REALLY don't feel like working out when I'm finally done.

4,000 yards + Yoga

Posted by Kevin Doak on Wednesday at: 7:28am (January 27th, 2010)
It's been a great workout day. I've been increasingly consistent with my workouts, swimming 5+ days a week and doing P90X 6 days a week. I'm short on sleep but getting lots of work and training in each day. I read an interesting article today regarding the importance of sleep.

The article was written by Michael Gervais, Ph.D. Although it wasn't groundbreaking in any way, it was yet another reminder about how important sleep is to ANY activity you want to excel in. Whether it be work, family or athletic performance:

Slow on the updates

Posted by Kevin Doak on Sunday at: 6:59am (January 24th, 2010)
It's been tough to fit in training lately but I've made time. I've been keeping up with P90X and swimming each day. Today I swam with a few EMU guys before the EMU vs Ball State meet. It was alumni day so it was nice to catch up with some old Eastern people.

I really want to go to the Masters meet in Harper Creek but I'm slammed busy and physically run down. I'll skip this one and make it to the Brighton SCM meet in another two weeks.

Heck of a Training Day

Posted by Kevin Doak on Thursday at: 10:18am (January 21st, 2010)
I skipped the P90X on Tuesday and decided to do two sessions today, on top of swimming. I did Chest, Back and Abs this morning, swam 3,000 yards in the evening and then did Plyometrics after swimming. It was a slam packed day when work is figured into that equation.

Party's Over! No More Tech Suits!

Posted by Kevin Doak on Wednesday at: 6:58pm (January 20th, 2010)
I woke up to the most exciting email in recent memory. An official announcement by the United States Masters Swimming association. In short, Tech Suits are banned immediatey for Short Course Meters and Long Course Meters competitions. Tech Suits are banned from Short Course Yards meets beginning 6-1-10! Here is the release:

The Night Off!

Posted by Kevin Doak on Tuesday at: 4:17am (January 19th, 2010)
I've been hitting the training pretty hard while balancing a full work schedule. I happily welcome a night off tonight! Last night I did Kempo and Abs. Today I chose not to swim since I know I'll swim the entire week ahead of me. I feel so lazy doing nothing athletic today!

I despise leg workouts

Posted by Kevin Doak on Monday at: 2:24am (January 18th, 2010)
Sad but true. I really hate working my legs. Squats, lunges, and wall sits are just the worst. I suffered through the workout and really hope I misplace the entire DVD sometime in the future. Later today I'll do Kempo (kickboxing) and be close to finishing week 2! I'm feeling strong and ready for week 3! I took today off of swimming for the simple reason that I would have to spend over an hour in a car to swim somewhere. I decided to use today as my day off of the pool.

A quick practice at U of M

Posted by Kevin Doak on Sunday at: 6:59am (January 17th, 2010)
Between taking photo's for EMU and U of M and then Northwestern and U of M, I had a chance to swim in the Canham Natatorium. After catching up with some swimmers from all three teams, I met Womens Head Coach Jim Richardson and asked his permission to train while his team warmed up. I was a little rushed to get in my typical 3,000 yards but I made it happen.

As always, the U of M Natatorium offers great view of the Summer Olympic Games Countdown Clock


Posted by Kevin Doak on Saturday at: 5:58pm (January 16th, 2010)
The last few days my body has been in a constant pain from arm, leg and back workouts via P90X. I was uncomfortable doing pretty much everything including sitting. It was painful to walk, swim, lift anything and even buckle up. I had to reach for the belt in so much pain that it actually started reclining my seat to grab it!

World Record Certificates Arrived!

Posted by Kevin Doak on Friday at: 7:54pm (January 15th, 2010)
I was quite excited about this one. I received a large envelope from United States Masters Swimming this afternoon. Inside were two certificates for the world records set in August 2009!

Hurting like the good ol days

Posted by Kevin Doak on Friday at: 6:59am (January 15th, 2010)
I think my ears are the only part of my body that doesn't hurt.

Tonight was "Arms and Shoulders + Abs". I'm pretty desolated from head to toe. I'm eating myself out of house and home along with sleeping like a rock. I honestly feel like I'm back in college swimming.

Ideal Training Day

Posted by Kevin Doak on Thursday at: 6:59am (January 14th, 2010)
I imagine anybody would agree that balancing a job and two workouts a day is a challenge. I can't even fathom what adding children or other responsibilities would mean for that equation. I give anybody credit who can pull it off.

It doesn't happen often, but I had an ideal training day today. A full work day followed by a 3,100 yard workout in the pool and a one hour Plyometric (jump training) workout in the evening. I'm sure I'll sleep well tonight!

Slight Improvements

Posted by Kevin Doak on Wednesday at: 12:01pm (January 13th, 2010)
I'm showing slight improvement after a week of P90X. I did noticeably better on some exercises and slightly worse in others. It was a net gain overall considering weight and rep increases. I added additional ab workouts to the end of the ab video for good measure. Feeling tired but strong!

2009 USMS Rankings

Posted by Kevin Doak on Wednesday at: 7:59am (January 13th, 2010)
I had a few Short Course Yards National Rankings for Masters in the calendar year 2009!

All Rankings are for 25-29 Age Group

50 Free: 21.21 (5th Nationally)
100 Free: 46.42 (6th Nationally)
50 Back: 22.78 (1st Nationally)
100 Back: 49.84 (1st Nationally)
200 Back: 1:55.05 (5th Nationally)

Moving Forward

Posted by Kevin Doak on Wednesday at: 6:24am (January 13th, 2010)
After a disappointing meet, I'm back to heavy training. I decided to take one more day off P90X but didn't miss a day in the pool. Today I trained at EMU. I have to thank Coach Peter Linn for the 7,000 (I had time for 3,600) yard workout I recycled from my college days. It was a solid reminder of how difficult those college practices could be. I stepped on the scale after the 1 hour workout and yet again, I hold steady at 178.6 lbs. I find it interesting that I haven't lost any weight since I began training again. Lately I've been averaging about 1.25 workouts a day.

Even More Motivation to Train

Posted by Kevin Doak on Sunday at: 8:56pm (January 10th, 2010)
Today I had one of the worst meets of my life. As you can see from my previous posts, I didn't exactly have high performance expectations. However, I even amazed myself a little this morning... and not in a good way.

A crazy work week must have thrown me off a normal sleep schedule. I slept no more than 3 hours last night, but even that couldn't account for such horrible swimming compared to my recent performances.

Lake Orion in the morning!

Posted by Kevin Doak on Sunday at: 5:30am (January 10th, 2010)
I'm looking forward to the meet in the morning! I took Friday off as my day of rest since I was quite run down after a solid week of swimming and dryland training. Today I swam 2,300 yards at a local pool since EMU was booked with a meet.

I wish I could predict that I'll swim well tomorrow but unfortunately I'm really sore from lifting, yoga and kickboxing on top of swimming this week. I'm just hoping for some solid times for right now. I'm nowhere near as prepared as I would like to be at this point in the year, but it's ok, all in good time.

First week done

Posted by Kevin Doak on Friday at: 6:59am (January 8th, 2010)
Well, it took a few weeks, but I finished the first week of P90X. Once again anyway. It felt great to pass that milestone. I finished up my workout day with crunches and some various dryland. I'm looking forward to swimming once tomorrow and resting for a meet on Sunday! That progress bar on the left is looking less pathetic each day :)

Give me strength...

Posted by Kevin Doak on Thursday at: 10:00pm (January 7th, 2010)
It's going to take everything I have to NOT go sledding over the next few days.  I fully appreciate how ridiculous this sounds.  I'm a 28 year old man and all I can think about when I look outside is the next possible moment I can go sledding.  I only bring this up because it could potentially trash my meet on Sunday.  Worst case, I would be risking injury or at the very least sore muscles.

Website Coding Changes

Posted by Kevin Doak on Thursday at: 7:31am (January 7th, 2010)
I spent a little while improving the code that runs the website today. It now passes validation:

<-- Look at that status bar climb!

Posted by Kevin Doak on Thursday at: 6:59am (January 7th, 2010)
I just hit 4%! I love that little status bar. It's motivating me to finish the P90X! It looks so sad only 4% filled, I can't wait to see that thing at 50%! I just finished the 1.5 hour Yoga workout. It was pretty rough, I have a long way to go. I once again failed on the "twisted half moon" pose. I literally can't even hold it for 5 seconds. It's really rough on me. I give anybody credit who can hold it for 30 seconds each side after the 48 minutes of other stretches and poses.

I'm sure I'll sleep well tonight, more pool time tomorrow!

Feeling great after a day off

Posted by Kevin Doak on Wednesday at: 8:07pm (January 6th, 2010)
I'm really back in the swing of things! I felt a little run down after a day of dryland, swimming and P90X so I took Tuesday off to recover. I swam 3,000 yards this morning with a :55 second 100 backstroke (from a push) to finish out the workout. Tonight I will be doing my first Yoga session of the 90 day fitness program. I'm not really looking forward to the pain, but I think it's a fantastic workout!

I'm feeling motivated to improve for so many reasons, I want this to be a fantastic year and I'm going to do the things that will help me drop time!

Gotta step up my game!

Posted by Kevin Doak on Wednesday at: 7:42am (January 6th, 2010)
I love competition! This guy's times are really gonna push me. I don't frequently check other national times but I found myself on the USMS website looking into my own progress and saw some FANTASTIC times in the 30-34 age group by a swimmer by the name of Derya Büyükuncu. He apparently swam some Masters meets this past year. This guys times are (by comparison to me) impressive.

Taken from Wikipedia:

P90X and Community Pool

Posted by Kevin Doak on Wednesday at: 6:29am (January 6th, 2010)
First of all, lets all sit back and appreciate that nifty little P90X progress bar on the left. Although it looks relatively pathetic only being filled 3%, it's a daily reminder of how much I want to finish the program this time. Last time around I chose to quit 45 days in to rest up for the 2009 World Champ Trials in Indianapolis. I finished my 3rd P90X workout late last night after a brief 2,800 yard workout at a local community pool. Today I feel like I got hit by a truck.

No Tech Suit Swims in 2009!

Posted by Kevin Doak on Monday at: 7:21am (January 4th, 2010)
I just realized that I didn't have a single tech suit swim in the 2009 calendar year! In 2008 I wore a tech suit ~4 times leading up to the 2008 U.S. Olympic Trials. Afterward (and during), I really didn't like what they were doing to the sport so I swore them off for my own performances. I certainly have nothing against anybody who chooses to wear one as long as they're legal. I just find that I can give myself more credit when I don't have a suit to credit a great swim to. I KNOW that each time I dive in the water, it's ME who is responsible for my time... me and my goggles anyway!

4,300 Yards

Posted by Kevin Doak on Monday at: 6:36am (January 4th, 2010)
Most swimmers would agree that 4,300 yards really isn't anything to brag about. However, this distance represents one of my longest practices in memory. I typically swim a quick 3,000 yards and call it a day due to a rushed schedule. Today being a Sunday, I made time to spend a little longer in the pool. It's been difficult to find open pools with all the holiday closings. I literally couldn't find a single place to train yesterday, hence the Sunday practice.

Feeling quite slow, but at least the pool was open

Posted by Kevin Doak on Friday at: 8:31pm (January 1st, 2010)
I had such a good beginning a month ago, making progress and feeling better in the pool. Then came a week off for holiday activities...

Nothing is quite as motivating as a horrible practice. I can't really brag about a single set I did today. I swam 3,200 yards and wish I had some exciting times to share. I had the pool all to myself, which was by far the best part of training today.