Tour de Cape 2016

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The Tour de Cape was scheduled for 1/17/16, and since my dad has done this event on two previous occasions, I really wanted to check it off my bucket list. I live in the Cape so it would be very easy to do this ride at any time.  The reason being is that they mark the route really well on the road. I figured I could sign up Friday night, but then I had things to do, plus there was a storm brewing with potential for really bad weather on Sunday.  I decided that I would ride from my house to the start which was about 16 miles due South. I'd join a group that are riding the 60 mile route and bail out once we were close to my house on the North end where the ride would start to head back to the start.  I would not get any drinks or food from the rest stops. Technically I was planning to ride as a bandit. 

Weather forecast called for 22mph wind and rain. During the night, the curtains blew up into the air, and the thunder roared and the rain poured. Oh Jeez, not sure this ride is going to happen.  My alarm goes off at 5:45am, but I am in no mood to get up and adam, so I turn over and return to a sleepy slumber. All of a sudden a little voice inside my head says, "Get up, it's time to go!"  NOW!  The clock reads 6:30am. If my math is right, I can leave by 6:45am and get there by 8AM which is the start time. Russ says to me, "Did you see if it was cancelled?" No time. Need to get dressed, get coffee, get the water bottles ready and get out the door. The streets were relatively dry, as the rain had ceased. It was windy and it was coming out of the SSW. Perfect, that was the direction I was going! Hoping that would not slow me down I needed to keep a good pace. Luckily the traffic was not that bad since it was a Sunday and still dark. 

I took the shortest route possible, and rolled into the parking lot of the start at 7:55am. It was very strange because I did not see the typical commotion you see at the start of a mass ride. It was a ghost town. I see one guy walking, and I ask him if the ride was still on. He tells me that they cancelled the 100, and the other distances were starting at 10:30am!! A two hour delay! Are you kidding me?!  The weather was clearing up and the wind was not going to die down until sunset. Wasting no time, I began to head home with the joy of knowing that I'd probably have a tail wind, assuming it would not change directions.

As I said, the route was clearly marked on the roads, so I proceeded to follow the little yellow markings for the return trip home. I found a cool park to take a break. This was a little park that went through the thick mangroves. The path is a well maintained and made of sturdy patio plank.

The path stretched for 1/3 mile and came to an end at this waterway. 

There was a lookout tower that provided a view of the Westin. 

After taking a break, I continued to meander along the southern portion of the Cape admiring the homes and quiet streets where other people were enjoying their morning runs or walks. 

The part of the route that took me into the direct Westerly wind was really tough without anyone to draft off of. It was almost like being in Hawaii, but much cooler!!   I have not been riding at all, and my quads were really feeling it. My back was tight, and I was pretty much out of fluids. I finally had about 4-5 miles to go and I called Russ to let him know I was almost home. It was a tough ride, but I was glad I did it. Maybe next year I will have an opportunity to ride with other people!

Swimming for this week: 

Monday 1/18/2016, AM air temps - 48 degree F - burr. Water - perfect!

Group A

Warm

500 swim/300 pull/200 kick

Swim Pre-set

6 x 50 @ :55 IM/free by 25

6 x 50 @ :50 hold 200 tempo

6 x 50 @ 1’ prime stroke descend 1>3

Swim Main Set

4 x 500 snorkel or swim (good tech 1st. 300, build last 200 to race pace)

100 cool

Group B

Warm

400S/200P/200K

Swim Pre-set

4 x 50 @ 1:25

4 x 50 @ 1:20

3 x 50 @ 1:30 descend 1>3

EZ -50

Swim Main set @ :20 sec. rest

4 x 200

#1 kick

#2 pull

#3-4 swim

cool 100

(2300)

Tuesday 1/19/2016 AM air temp - 49 degrees F - burr. Water - perfect!

Warm 600

Set

4 x 100 (25K/25D/25 stroke/25 free) @ 1:45

Main - No Breaks (adjust intervals as needed)

6 x 100 @ 1:35 (first 25 non free)

6 x 100 @ 1:30 (last 25 non free)

4 x 100 @ 1:25

4 x 100 @ 1:20

2 x 100 @ 1:15

Kick

10 x 50 @ 1’ (evens EZ/odds Fast)

cool 200

Wednesday 1/20/2016 - AM air temp 44~! Did not swim. this workout will recycle next week.

Warm

200S/200P/150K

Pre Set:

8 x 50 IM - 2 of each stroke (Drill/Swim)

fly - 2RA/2LA/2 both arms

Back - choice

Breast - two kicks/1 pull

Free - catch up

Main Set - Rest :15 sec. per 100

400 IM

300IM 1st 25 of each stroke drill

200 IM straight

100 IM straight

1’ rest

100 IM

200 IM

300 IM broken - rest :5 @ 75

400 IM broken - rest :5 @ 100

Kick
8 x 50 (odds EZ/evens Fast) @ :15 sr

200 cool

Group B

Warm 200 S/ 200 P/ 200 K

Pre-Set

8 x 50 - fins - Drill/Swim (two of each drill)

1. fist with catch up
2. head up /tarzan swim
3. LA/RA
4. Paddle grab

MAIN  rest :15sec. per 100

400 smooth

300 - 1st 25 of each 75 drill choice

200 straight

100 smooth

rest 1’

100 pull

200 smooth

300 pull fast broken (rest 5 sec. after each 75)

400 swim broken (rest 5 sec after each 100)

200 cool

Thursday - took care of mom who had arthroscopic shoulder surgery. Swam with T2 Aquatics. Coach Jenna provided us with this very nice practice:

Warm 600/900/1200

PreSet:

1 x 50 build @ 1'

4 x 25 @ :35 12.5 EZ/12.5 Fast

2 x 50 2 :55 buld

4 x 25 @ :30 12.5 Fast/12.5 EZ

3 x 50 @ :50 build

4 x 25 @ ;25 all fast/strong

Main

3 x 500

1. 4 x 125 Pull descend 1-4 @ 1:50

2. 5 x 100 Fr swim @ 1:30

1st. 100, 1st 25 fast, 2nd 100 2nd. 25 fast etc. (last 100 all fast)

3. 10 x 50's #3, #6, #9, #10 Fast @ 1'

Fins:

5 x 100 (50 fist closed, rest:10, 25 Fast/25 EZ (did the fast/ez w/out fins)

200 EZ

Friday 1/22
Coached from on deck - and did this later.
Warm

Warm 600/900/1200

Set: - fins

8 x 75 Drill/Swim/Stroke (IM order) @ 1:30

MAIN

200 smooth @ 3:00

200 build @ 3:00

4 x 50 @ 1’ (200 race pace)

150 smooth @ 2:20

150 build @ 2:20

4 x 50 @ 1’ (200 race pace)

100 smooth @ 1:30

100 build @ 1:30

4 x 50 @ 1’ (200 race pace)

75 smooth @ 1:15

75 smooth @ 1:15

8 x 25 odds sprint/evens EZ @ ‘30

50 smooth @ 1’

50 build @ 1’

Break - 1’

50 AFAYC! 1st. 25 no breath w/ flip turn.

5 x 100 Paddles and snorkel #1-3 @ 1:30, #3-5 @ 1:15

200 cool

Happy Laps!!

Art Week

Art is Alive in Naples!  Carol, my mom, had her first Art Gallery opening last week as part of the Art Alive program. I created a book of Face page for her studio, so be sure and "LIKE" it for her. It's called, "Carol's Art Studio."   She has a variety of paintings that she mainly does for herself. She has done one commission of an abstract.  Her work is excellent!  I wish I had her talent, but much to my dismay, I can only go as far as make a flower arrangement. 

Here she is talking to a friend. It was a fun evening and I visited with many friends from near and far, including an old High School boyfriend!~ Imagine that, he lives in FL with his wife now. Also a dear friend from Colgate attended the opening as well. Thanks Sue!!

 The painting below the she did is from a photograph that I took during a sunrise from the beach one morning after swimming. Gorgeous!!!

Last week was incredibly busy!  The Saint Peter's swimming team was in town for one week training at FGCU.  Colgate alumi, Lia K. '13 is the team's head coach, and Ryan M. '13 is her volunteer assistant.  We hosted the team for dinner one evening and served Chicken Parm with pasta and salad.  They loved the food, and my only change for next time, is to make more chicken!!  

   


We have these really cool lights that we place around our pool when entertaining. You can make the lights flash with music, or stay steady and choose from a variety of colors. See how pretty they are?

  

Two weeks ago, the open water swimming group had a visitor. Believe it or not, Steve tows this big guy behind him for 3K. I tried it, it's pretty cool. Just feels like a little tug around the waist. Not near as hard as using a parachute, but good training non the less. 

Rib is still sore - tried to rest over weekend. Attended the Cape Coral Art Show on Saturday and the Bonita Springs Art Show on Sunday with my mom. The Bonita Springs show had more of a selection of fine art compared to the Cape show. 

Swim Practice for last two days:

Monday 1/11/16

Warm

200Swim/200Kick/200Pull

Preset:

16 x 25 @ :30 +/- fins

#1 Fly drill

#2 Back

#3 Breast drill

#4 Free

Main

2 x {4 x 200 or 150 @ 3:30

#1 25 stroke/25 free

#2 50 stroke/50 free

#3 stroke

#4 free

(stroke = non free!)

Main

300 Pull (50 EZ/50 Fast)

300 Kick (50 EZ/50 Fast)

50 ez swim

6 x 75 IM (fly/back/breast) @ 1:30 (did as rotating IM)

cool 200  (3900)

Tues. 1/12/16 - Tracy’s Birthday swim

200 loose

36 x 100 come in w/ 10 sec. rest (choose descending interval)

1-10 @ 1:45/40/35

11 - 20 @ 1:40/35/30

21 - 30 @ 1:35/30/25

Break* 100 choice

6 x 100 AFAYC @ 2’ OR odds Breast/Evens FAST! *we did the breast/free.

200 cool

Option B

20 x 100 come in w/ 10 sec. rest

1-5 @ 2:45

6-10 @ 2:40

11 - 15 @  2:35

16 - 20 @ 2:30

Break * 100 choice

3 x 100 AFAYC @ 3’

Happy Laps!!

Happy New Year!

Last week I saw a post on FB from my friends in CO of their little outdoor christmas tree covered in snow.  I thought about that image as I was riding my bike in sunny SWFL!!

Cape Coral was voted as one of the safest cities for cyclists stated by the League of American Cyclists. Well, it's obvious here, there is no one on the road. LOL!   No really, there are 8 dedicated bike routes that get you off the main roads. Flat, yes, windy, yes, hot, yes. 

BIG shout out to my friend Dr. Schaller who put together my bike after the crash last October. New bars, stem, tape, cables, and rigging it up just right. Thank you Jonathan!! It's hard to imagine that it's been a little over a year since that day I completely separated my shoulder. My bike is still riding like a charm. Although I have not put in as many miles on my bike as I have in the pool/ocean, still - Life is Good!

We don't have a shortage of bikes to ride either!!

The best way I know to ring in the New Year for 1/1/2016 is to swim in the ocean with my friends in Naples. 

 Russ and I enjoyed a fabulous date night at a sushi place called Origami where one of our neighbors is a chef. We sat at the sushi bar. The food was very fresh, and we will make this place regular. 

I am extremely excited to increase our Master's practices to four days a week. So excited that I prepared the practices ahead of time. 

Monday 1/4/2016

Warm

300 S

3 x 100 (D/K by 50 w/ fins) @ :10 sr

Preset:

6 x 75 (EZ/Fast/Backstroke by 25) @ 1:30

Main

12 x 150 choose base interval

#1-3  swim @  2:15 /         2:30 /  2:45

#4-6 pull     @ 2:00  / 2:15  / 2:30

#7-9 swim  @  2:10   /2:25   /2:40

#10-12 pull @ 1:55 / 2:10   /2:25

Main w/ fins

100 kick @ 2’

4 x 25 sprint swim @ :30

100 kick @ 2’

3 x 25 sprint swim @ :30

100 kick @ 2’

2 x 25 sprint swim @ :30

100 kick @ 2’

1 x 25 sprint swim @ :30

cool 300

(3700)

Tuesday 1/5/16

Warm

400 Loose

Preset

9 x 50 descend 1>3 @ 1’

OR

6 x 50 descend 1>3 @ 1:15

MAIN 2 xs

300 swim pull

2 x 50 sprint kick

4 x 100 odds fast evens ez, swim

300 back bree by 50

2xs

200 pull

4 x 25 sprint kick

4 x 75 odds fast evens ez.

Cool 100

Thursday 1/7/16

 Warm

500 loose choice

4 x  {75 kick

         {75 swim

         {75 pull

                                            

MAIN

3 x 100 @   1:40  / 1:50   / 2:00   /2:20

3 x 100 @  1:30   / 1:40 / 1:50  /2:10

3 x 100 @ 1:20  /1:30  /1:40  /2:00

3 x 100 Pull @ 1:15  / 1:25 / 1:35 / 1:55

3 x 100 Kick @ 2’  / 2:20  / 2:30   / 2:45

300 fins – non free choice

cool 300

25 scull/25swim

(3500)

Freaky Friday 1/8/16

Warm 500 (free/back by 50)

Preset

1 x 100 IM drill

1 x 100 fist drill

1 x 100 Im swim

1 x 100 free w/ overkick, big slow arms

1 x 100 pull

Group A - MAIN

200 free @ 3’

2 x 100 (EZ/Fast by 25 or 50) @ 1:40

200 pull @ 3’

2 x 100 (FAST/EZ by 25 or 50) @ 1:40

200 free @ 3’

2 x 100 #1 EZ, #2 FAST @ 1:40

200 pull @ 3’

2 x 100 ALL AFAYC @ 1:50

Group B - MAIN

150 free @ 3’

2 x 75 (EZ/Fast by 25) @ 1:40

150 pull @ 3’

2 x 75 (FAST/EZ by 25) @ 1:40

150 free @ 3’

2 x 75#1 EZ, #2 FAST @ 1:40

150 pull @ 3’

2 x 75 ALL AFAYC @ 1:50

100 EZ

8 x 50 kick @ 1:10

6 x 50 kick / swim by 25 @ 1’

14 x 25 odds sprint/evens EZ @ :30

300 cool

Happy Laps!!