Saturday, August 30, 2014

Two weeks of aqua training, lots of writing, and the start of the new school year

Deadlines, deadlines, deadlines...I need them. Luckily I had deadlines for two projects. One was the second draft of the gender inequality in Papua New Guinea for the ADB. We turned in a 131-page document on Friday. Whew! The project and results are interesting, and considerable inequalities exist in the country across a variety of issues. One that I analyzed was the gender differences in mode of transportation to health facilities. Below is one of the graphics I generated:
Of particular interest was share of urban male patients with TB taking public transportation. At advanced stages TB is quite contagious via coughing/sneezing, thus taking the bus puts others at risk. What else do you notice in this chart?

The second deadline was the August Consumer Sentiment Report which was released last week. An earlier post discusses the findings. Interestingly this report generated interest from some new media outlets including Clear Channel in Richmond, the Roanoke Times, and the Roanoke Star. The Times actually did their own write-up about the report rather than just reproducing our report. 

The 2014-15 AY began this week with faculty contracts beginning the prior week. I was elected the Faculty Moderator for the year so I had two obligations over the last two weeks: our first FAC meeting (which I Chair) and the first Faculty Meeting of the year. There is something terrifying about standing in front of a room full of Faculty and speaking, but once the first few minutes were over I was more relaxed. Thankfully there were no major goofs.

Training in the pool continued to be fun and challenging. I am going to swim in a small meet next Saturday in Asheville, NC, so I sought out help for my start and turn. It has been over 20 years since I last started off of the blocks. I found a great resource in the Roanoke area: the Gator Aquatic Center. I had two sessions with Brett Fonder and it is amazing what a more efficient turn can do for your time! He totally changed my turn, so that I push off from the wall on my back and do not roll over (freestyle) until I am away from the wall. We also worked on my start off the blocks. I am no longer terrified:) During a series of 50 free's off the blocks we got my time under :34 so I am hopeful that I can swim 32-ish in the meet next weekend. For real swimmers that is slow, but hey, I have been out of it for a long time! I am also entered in the 100 which will be a PR because I have never raced the event. 

Training over the last few weeks included several weight sessions (I can now do single leg squats on my leg that I had surgically repaired which is promising), AJ workouts, and swimming. Since I have missed a week, I will not bore you with two weeks of a daily training log, but I did have several sprint oriented swim workouts from Brett in preparation for the meet. I got in over 16,000 yds swimming this week, but a bit less the week before due to a crazy work schedule.

Here is to my goggles not filling with water in my races next weekend,

Friday, August 29, 2014

Consumer Sentiment in VA hits a record high

I have worked with the Roanoke College IPOR to produce the quarterly Consumer Sentiment and Inflation Expectations Reports since November 2011. Although the report has a short history, it is exciting to see new records (in the positive direction). The history of the Virginia Index of Consumer Sentiment (VAICS, shown by orange bars) against the US measure (produced by the University of Michigan, shown by blue line) is shown below. The 2-period moving average of the US measure is shown in black. The national number is generated each month (that's what happens when you have a HUGE budget!).
You can read the full report here.
Things are better in VA. If you live in VA, do feel that way? If you live elsewhere, how are things where you are?
Confidently yours,

Sunday, August 17, 2014

Cross training week #6: Swim test and paces

My knee continues to improve overall, although after my workout on Tuesday/Wednesday I had a bit of a set back. I discuss the workout below, but afterwards my knee swelled noticeably and was uncomfortable walking/going up and down stairs, etc. I took Thursday completely off other than some stretching-focused yoga. Friday my leg was much improved and by the weekend it felt better than at the beginning of the week: a week-over-week improvement. Dr. Moore told me to expect some periods of swelling and soreness as I get back into things, but it was nonetheless worrisome.

The day off did give me plenty of time to work on my Papua New Guinea project. I spent several days working with a file covering detailed questions on perceptions of security. The focus of our report is gender differentials, and there were substantial disparities regarding fears of particular crimes. For example, women are considerably more concerned about walking at night and walking to the market, which could perpetuate labor market and income differentials between the genders. Disputes are more common in rural areas, particularly land and water disputes. Women are considerably more likely to seek help for theft in urban areas, suggesting they feel more comfortable with authorities in cities. Could this mean that there are more possibilities for equality in urban settings? What do you think? 

My training week was as follows (the paces will make sense after reading about the 200/800 test at the end):
MONDAY - AJ 54:00 w/ 3 sets of 5 x 1:30 hard, :30 easy; swimming 3,400 yds. w/
300 pull
400 kick
400 paddles/fins
4x100 (25 hard, 25 easy, repeat)
200 pull
4x50 (25 hard, 25 easy)
200 pull
8x25 hard
200 pull
400 kick (fins)
400 back (fins)
100 cool down

TUESDAY - swimming 4,000 yds w/ 200/800 test

WEDNESDAY - AJ 62:00 w/ 3 sets of 4 x 2:30, :30 rests

THURSDAY - DAY OFF

FRIDAY - AJ 66:00 w/ 3 x 1/2/3/2/1 sets, 1:00 rest; swimming 2,600 yds. w/
Warm Up
200 choice @V2, 20RAS
2 x 100 @V3, 15RPS, 30RAS
4 x 50 as 25 kick/25 swim @VM Effort
Main Set
6 x 100 @V4, 20RPS, 60RAS
600 Start @V2 & build to V4 effort, 60RAS
Cool Down
200 kick @VM effort, 20RAS
4 (2 x 25) kick-swim @VM, 20RPS, 30RAS
400 swim with paddles and fins @VE

SATURDAY - swimming 3,500 yds. w/
Warm-up
400 choice @V2, 30RAS @6:52, did 6:39 (still figuring pace out)
200 drills @VE, 30RAS
8 x 50
- odds (15 m kick/35 m build swim)
- even (35 m easy15 m build swim)
Main Set
1 x 600 @V3, 60RAS @10:21, did 9:54
3 x 200 @V4, 20RAS @3:14.3, did 3:18, 3:15, 3:17
6 x 100 @V4, 10RPS /50 free @V5, 15RPS @1:35.8/42.8, did 1:36, :46, 1:35, :44, 1:33, :44, 1:35, :44, 1:34, :44, 1:35, :44
Cool Down
400 swim/drill mix @VE effort (used fins/paddles, 6:31)

Upper and lower body lifting (TRX, med ball, etc)

SUNDAY - AJ 71:00 w/ 6 x 5:00, 1:00 rests, 10x:45, :45 rest; 60:00 deep tissue massage

WEEK TOTALS: 253 minutes AJ, 13,500 yds (3,375 per swim)

The 200/800 test was an exciting challenge: swim 200 yds. hard, 1:00 rest, swim 800 yds. hard. The purposes of the test were 1) determine my paces for various workouts, 2) find my strengths/weaknesses. As far as training paces, it is similar in function to finding your VDOT when using a Daniels training plan. I recently purchased a Garmin swim watch, so I did not need to worry about recording the distance/time. I did the 200 in 3:00 and the 800 in 13:21. The time differential per 100 yds. is about 11% suggesting that my endurance needs work. Looks like I will be doing a lot more longer reps:) Without showing how paces for my workouts are calculated (coach's secret), here are some of my paces for workouts:

Another week down,

Wednesday, August 13, 2014

Cross training week #5

This was my first week after the meniscectomy that I could really get after it in training. My knee continues to improve each day. I note each tiny advance...I can bend my knee a bit more, I can push off of the wall harder, etc. I spent the week working back into aqua jogging, swimming, and research.

My training week look like this:
MONDAY
40:00 AJ w/ 2 sets of 5x1:30 hard, :30 easy and 2:00 between sets;
Swimming:
400 pull
150 kick
400 pull/paddles
50 kick
50 swim
400 pull
50 kick
Total: 1500 yds

TUESDAY
40:00 AJ w/ 2 sets of 4 x 2:30 hard, :30 easy and 2:00 between sets
Swimming:
WARM UP
200 swim
100 kick

MAIN SET
3x200 build
1x300
1x200 75% effort
2x200 neg split
1x200
1x200 85%
1x200 DPS
1x100
1x200 100%

COOL DOWN
100 back

WEDNESDAY
45:00 swim (2600 yds)

THURSDAY
WARM UP
200
4x50 drill, swim
4x25 build

MAIN SET
100 moderate pace
200 fins/paddles
300 (50easy/50hard, repeat)
400 form
300 (50easy/50hard, repeat)
200 fins/paddles
100 @1:45

COOL DOWN
100 easy
Total: 3000 yds.

FRIDAY
66:00 AJ w/ 3 sets 1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, back down
Swimming:
500 fins
400 kick medley w/ fins
300 pull with paddles
200 descending
5x100 on 2:00 (1:35-1:40)
4x25 sprint
8x50 drill
100 easy
Total: 2500 yds

SATURDAY
52:00 AJ w/ 4 x 5:00 hard, 1:00 easy between; 6 x :45 sprint with :45 easy

SUNDAY
100 easy
200 75 easy/25 hard x 2
300 paddles
400 50 easy/50 hard x 4
500 fins/paddles
400 100 hard/100 easy x 2
300 bilateral breathing
200 25 easy/75 hard x 2
100 for time
100 easy
Total 3062 yds (done in metered pool)

TOTALS:
AJ: 198 minutes
Swimming: 15,462 yds

On Friday I had my last post-surgical appointment. Dr. Moore said that he had seen few cases with less swelling one week after procedure. I told him that I though aqua jogging was really helping. Anyone getting a similar procedure should consider the aqua jogging program that I have detailed. It is from my coach Tom Clifford who adopted it from Layne Schwier, UNCW coach.

I am feeling the heat of a research deadline as well. Yana Rodgers and I are nearing the conclusion of our report for the ADB.

I did venture out in public this week as well, after watching two full seasons of "House of Cards."


Keep training,

Monday, August 4, 2014

Surgery and recovery

Last Wednesday I had a partial meniscectomy of my right leg. That Monday I had a pre-op visit with my orthopedic surgeon, Dr. Robert M. Moore (Moore Orthopaedics). The only sad news to come out of the visit was that I was not going to be able to eat after 12:00 am Wednesday morning.

I carried on with my cross-training and research Monday and Tuesday. Monday also marked my first organized swim practice since I was 18 years old. I went to a Without Limits swim practice lead by Kristen Smith at the YWCA. It was a blast. Going into it I was nervous, but everyone was so welcoming that the nerves left as soon as we started the warm up.

The morning of the procedure I attended my second WOL swim practice...who knew when I would get to attend another?! I checked in at noon for my 2:00 pm procedure at Cape Fear Hospital. From the moment I entered until I groggily left, the staff was fantastic. Each person I interacted with made me feel at ease and prepared me for each step of the procedure. I can not emphasize how impressed and satisfied I am with both the care I received at both the Cape Fear Hospital and Moore Orthopaedics.

I remember being wheeled into the room for the procedure around 2 pm, but then it was lights OUT! I woke up in Recovery 1 with my leg in a brace about an hour later. I felt a bit groggy, but was quickly sound enough to move to Recovery 2. From there I was brought home and spent most of the next two days on my mother's couch reading "The Devil in the White City" by Erik Larson and napping.

Day 1 post-surgery 
Friday I went to see Dr. Moore's for my first post-op visit. My brace and stitches were removed. I was surprised at the lack of swelling in my knee. Dr. Moore was also pleased and told me that I could return to the pool Monday. He emphasized the importance of working on getting my mobility back in my knee.
Day 2 post-surgery: Stitches and brace just removed
My mobility improved over the weekend as my love of "House of Cards" became an obsession. I had never watched the series, but had ample time on my hands to get fully engrossed. Now I completely understand the Frank Underwood references that I read/hear. Wow!
Day 3/4 post-surgery: swelling continues to go down
I get to swim for the first time on Monday and go for the second post-op appointment with Dr. Moore on Friday.

The small amount of cross training that I got in earlier in the week is as follows:

Monday - WOL swim practice
WARM UP
400 yds easy
3 x 100 drill (10/10 and one arm)
6 x 25 (odd swim fast, even kick fast)

MAIN SET
10 x 100 best average @ 2:30 (I averaged 1:32/33 which was a HUGE surprise for me)

COOL DOWN
100 free
TOTAL: 1950 YDS

AJ in the ICW - avoiding a big storm I got in 2 sets of 5 x 1:30 hard, :30 recovery

Tuesday - AJ 60:00 (3 sets of 4 x 2:30 hard, :30 easy, plus warm up and cool down), then swim

WARM UP
200 pull
200 kick

MAIN SET
5 x 100 - 25 Sprint with Fist, 75 EZ (base +:10)
1 x 300 - Exaggerated Kick every 3rd 25 (:30 SR)
5 x 100 - 75 EZ, 25 Sprint (base +:10)
3 x 100 - 50 Sprint with Fist, 50 EZ (base +:10)
1 x 300 - Exaggerated Kick every 3rd 25 (:30 SR)
3 x 100 - 50 EZ, 50 Sprint (base +:10)
1 x 100 - 75 Sprint with Fist, 25 EZ (base +:10)
1 x 300 - Exaggerated Kick every 3rd 25 (:30 SR)
1 x 100 - 25 EZ, 75 Sprint (base +:10)

COOL DOWN
200 free
TOTAL: 3300 YDS

Wednesday - WOL swim practice
WARM UP
600 (2 x (200 swim, 100 kick) with fins)
6x50 (even DPS, odd tarzan(25) & 10/10 (25))

MAIN SET
8x25 1-4 rt paddle, 5-8 lt paddle on :35
6x75 25 underwater kick, 25 easy, 25 fast) on 1:30
4x200 100 paddles & buoy, :15 rest, 50 hard, :10 rest, 50 hard on 4:30

COOL DOWN
100 easy
TOTAL: 2450 YDS

Sunday - 60:00 yoga and strength

WEEKLY TOTALS:
100 minutes AJ
7700 yds Swim
60 minutes yoga/strength

Treading water is the same as drowning for people like you and me,

Monday, July 28, 2014

Research, cross training week #3, and arthroscopic partial meniscectomy-eve

This week was a mix of search committee meetings, research, the pool, the pool, and the pool.

I will wait until the search is over to say more about it, but it was a productive week for the Papua New Guinea project with Yana Rodgers. We are on our second draft after getting comments from the Asian Development Bank. There are some fascinating gender differentials, including the following:


Health expenditures include those for hospitalizations, other health care services, and medications. We look at household health expenditures by national household expenditure (proxy for household income) quintile. The population is split by urban status and gender of the head of household. The bars in each graph illustrate the mean health expenditure (measured in the local currency, kina) while the lines represent health expenditures as a share of total expenditures. In urban areas, male headed households spend more on health care, particularly in the upper quintile. Female headed households are more likely to have a single head of household and less likely to be living with an adult male and be employed for wages. Access to health care by rural households is particularly challenging due to deteriorating infrastructure. We plan to use more powerful statistical approaches to analyze the gender disparities further, but the summary statistics are compelling. What do you see when looking at the charts?

I have continued my cross training. The week looked like this:

Monday - aqua jog (AJ) 2 sets of 6 x 1:30 very hard, 30s rest, 2:00 between sets (46 minutes total); swim 3,000 yds :
WARM UP 
300 pull 
10 x 50 odds kick, evens stroke (choice) on 1:00 
200 pull

MAIN SET
6 x 50 free on 1:00 
100 back active recovery
200 paddle and buoy
4 x 50 free on 1:00
100 back active recovery
300 paddle and buoy
2 x 50 free on 1:00
100 back active recovery
400 paddle and buoy

COOL DOWN
100 free kick, 100 back 

Tuesday - AJ 2 sets of 5 x 2:30 very hard, 30s easy recovery, 2:00 between sets (52 minutes total); swim 2,000 yds:
500 easy
400 kick
300 pull
200 progressive
5x100 on 2:00 (hit 1:38-1:40 for each)
100 cool down

Wednesday - 50:00 straight swim (2800 yds.)

Thursday - 1:00 strength session with Coach Carl Blickle 

Friday - AJ ladder with Carmen Graves (1:16:00 total time)
3 sets (14 minute sets)
1 min VERY HARD
1 min easy
2 mni VERY HARD
1 min easy
3 min VERY HARD
1 min easy
2 min VERY HARD
1 min easy
1 min VERY HARD 
1 min easy

2-3 minute float in between sets

Swim 3,300 yds:
WARM UP
400  (pull , kick)

MAIN SET
3x300 (1 hard, 2 moderate, 3 hard)
3x150 active recovery (buoy, paddles)
3x200 (1 hard, 2 moderate, 3 hard)
3x100 active recovery (buoy, paddles)
3x100 (1 hard, 2 moderate, 3 hard)
1x150 active recovery (buoy, paddles)

COOL DOWN
200 

Saturday - 50 minute yoga session

Sunday - AJ 4 x 5 minutes HARD, 1 min rest in between each, end with 5 x 45s all out with 45s easy (52 minutes total); swim 3,500 yds:

WARM UP 
200 pull, 200 kick

MAIN SET
500 DPS
3x200 descending
400 DPS
3x150 descending
300 DPS
3x100 descending
200 DPS
3 x 50 descending

COOL DOWN 
200 yds

WEEKLY TOTALS:
226 minutes aqua jogging
110 minutes strength, yoga
14,600 yards swimming

This is the last week before my procedure. I have a pre-op appointment on Monday and the procedure Wednesday afternoon. I plan to go to two Without Limits swim practices (my first swim practices since I was 18 years old!) early in the week. Who knows when I will be able to get into the pool after the procedure. I will keep you updated.

Your aqua-beast,

Sunday, July 20, 2014

MRI results and cross training week #2

Tuesday morning I had an MRI of my right knee and spoke with my orthopedic surgeon about the results the following morning. I have an oblique tear in the non-vascular (white zone) section of my right meniscus. We decided that given the tear will not heal on its own and it causes so much pain that I will be best served by having a meniscectomy. The procedure is scheduled for July 30th. The care that I have received thus far has been phenomenal so I am confident that the procedure will be a success. If recovery goes well I will be running again by October.

Image downloaded from http://www.webmd.com/pain-management/knee-pain/meniscus-tears 
Meanwhile I have continued my cross training in the pool. I am still really enjoying the training plan, so not being able to run has been bearable. For the aquajogging sessions I clip my ipod to a baseball cap for some tunes (idea from running buddy Christa Iammarino) and I purchased a waterproof mp3 player for longer swims. The FINIS product must be one of the greatest items EVER! I have been using it for a week and love it. No earplugs people...this little gem transmits the sound through your cheekbone.

My training week looked like this:
Monday - 54 minutes aquajog with warm up, 3 sets of 5 x 1:30 hard, :30 easy, 2:00 easy between sets, cool down; 3,000 yd swim (300 warmup before aquajog,(Aquajog), 300 pull, 400 kick, 300 pull, 4x200 on 4:00 (3:30 down to 3:19), 100 back drill,100 back swim, 6x25 back hard on :45, 350 paddles/buoy, 200 cool down)

Tuesday - 60 minutes aquajog with warm up, 3 sets of 4 x 2:30 with :30 easy, 2:00 easy between sets, cool down; 2000 yds easy swim (500 easy warmup, 400 kick, 300 pull, 200 free build, 5 x 100 free, 100 back cooldown)

Wednesday - 50 minute continuous swim (2800 yds.)

Thursday - 45 minutes of strength and stretch

Friday - 64 minutes aquajog (3 sets of 1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard, 2 minutes recovery between sets); 3100 yds swim (250 free, 5x100 on 2:00, 250 recovery, 50 kick, 200 free, 4x100 on 2:00, 200 free recovery, 50 kick, 150 free, 3x100 on 2:00, 150 free recovery, 50 kick, 100 free, 2x100 on 2:00, 100 free recovery, 50 kick, 100 back cool down)

Saturday - 56 minutes aquajog (warm up, 4 x 5:00 hard with 1:00 easy between, 6 x :45 sec very hard with 1:15 easy between, cool down); 2000 yds (400 bouy, 400 kick, 300 paddle/buoy, 300 kick, 200 paddle/buoy, 200 kick, 200 paddle/buoy)

Sunday - stretch focus

The days that I am in the pool, I am working out for 2+ hours so I have started bringing nutrition with me. The best stuff has been Hammer Gel and Heed during the workout and Recoverite afterwards.

Another week down!

What is your favorite pool workout?