Track workout. The closer this team gets to being finalized, the more motivated I get. This was the first track workout where I didn't really want to quit in the middle...and actually felt fast. It's nice passing the casual track-goers at a flat out sprint.
25,28,30,31 for the 200s. Not terribly consistent, but fast.
Didn't time the 40s. They're a pain.
12,13,12 for the 100s.
Monday, May 31, 2010
Track Workout for the Week of May 31
These start to get shorter and more agility/quickness focused...so find a partner or partners to chase, race, and otherwise motivate you. Push!
Jog, active warm-up, stretch
4 x 200 with 1 min 20 sec rest
2 min rest
6 x 40 with 30 sec between
2 min rest
6 x 40 with 30 sec rest
2 min rest
3 x 100 with 45 sec rest
2 min rest
Cool down, stretch
Jog, active warm-up, stretch
4 x 200 with 1 min 20 sec rest
2 min rest
6 x 40 with 30 sec between
2 min rest
6 x 40 with 30 sec rest
2 min rest
3 x 100 with 45 sec rest
2 min rest
Cool down, stretch
Sunday, May 30, 2010
Friday, May 28, 2010
Wednesday, May 26, 2010
May 26
Track workout...
27, 13,13,14,13,15
Didn't time the shorter stuff..its hard enough to time the rests.
As these workouts get more agility and quickness focused, having a partner (or a few) to run with gets more important. I felt myself falling off by the end of the 50s...just because they're so short and they're tough to time.
I'll be dragging my little sister to workouts from now on.
27, 13,13,14,13,15
Didn't time the shorter stuff..its hard enough to time the rests.
As these workouts get more agility and quickness focused, having a partner (or a few) to run with gets more important. I felt myself falling off by the end of the 50s...just because they're so short and they're tough to time.
I'll be dragging my little sister to workouts from now on.
Tuesday, May 25, 2010
Monday, May 24, 2010
Track Workout for the Week of May 24
Jog, active warm-up, stretch
1x200, rest 45 sec
5x100, rest 30 sec between 100s
8x50, rest 15 sec between 50s
Rest as needed so you can really PUSH during this last sequence. It's only productive if you're PUSHING it.
1x20 rest 10 sec
1x30 rest 20 sec
1x40 rest 30 sec
1x40 rest 30 sec
1x30 rest 20 sec
1x20 rest 10 sec
Cool down, stretch
1x200, rest 45 sec
5x100, rest 30 sec between 100s
8x50, rest 15 sec between 50s
Rest as needed so you can really PUSH during this last sequence. It's only productive if you're PUSHING it.
1x20 rest 10 sec
1x30 rest 20 sec
1x40 rest 30 sec
1x40 rest 30 sec
1x30 rest 20 sec
1x20 rest 10 sec
Cool down, stretch
Sunday, May 23, 2010
May 22
Went for a mile and a half trail run with the wife, child, and jogging stroller. Later did some yard work, and then 4 sets of 20 hucks and 20 short range throws at the school nearby.
Friday, May 21, 2010
May 21
Track workout. As usual, harder than it looks.
29,31
13,13,14,13
didn't time the 50s.
31,32
13,14,14,13
didn't time the 50s.
Nearly vomited.
Banged out the 25s like a champ.
Damn whoever wrote that workout.
29,31
13,13,14,13
didn't time the 50s.
31,32
13,14,14,13
didn't time the 50s.
Nearly vomited.
Banged out the 25s like a champ.
Damn whoever wrote that workout.
Thursday, May 20, 2010
May 20
Feeling much better. Goaltimate tonight after work...only felt ok. Looking forward to hitting the track in the AM.
Tuesday, May 18, 2010
Monday, May 17, 2010
Sunday, May 16, 2010
Track workout for the week of May 17
Jog, active warm-up, stretch
Fartlek: 2 laps of sprinting straightaways, jogging curves
Do the following 2x through with 3 minutes rest in between sets:
2x200 – 45 seconds between 200s
Rest 2 minutes
4x100 – 30 seconds between 100s
Rest 2 minutes
8x50 – 15 seconds between 50s
End set
--------
Rest 4 minutes
5x25 – 15 seconds between 25s
Cool down, stretch
Fartlek: 2 laps of sprinting straightaways, jogging curves
Do the following 2x through with 3 minutes rest in between sets:
2x200 – 45 seconds between 200s
Rest 2 minutes
4x100 – 30 seconds between 100s
Rest 2 minutes
8x50 – 15 seconds between 50s
End set
--------
Rest 4 minutes
5x25 – 15 seconds between 25s
Cool down, stretch
May 16
Finally did this week's track workout. That sucker is harder than it looks. There was quite the headwind coming up the home straight...didn't feel as good as I'd have liked...but overall felt good.
65,72,74,74
31,34,32,34
broken ups and 15m's weren't timed.
65,72,74,74
31,34,32,34
broken ups and 15m's weren't timed.
Saturday, May 15, 2010
May 15
While some of you are off playing at Bell Crack, I'm doing yardwork. Saving myself for another track workout tomorrow.
Friday, May 14, 2010
May 14
Track workout from last week...
60 seconds on the 400, didn't time anything else. That's a good workout.
60 seconds on the 400, didn't time anything else. That's a good workout.
Thursday, May 13, 2010
Monday, May 10, 2010
May 10
Spin workout tonight. I love that thing. Its great...active rest, low impact, high energy for my fast twitch self. For those of you wondering, I'll explain below. But first, the basics.
Required:
Spin bike or other exercise bike with heavy ass flywheel and no gearing to let you coast. That is, your legs go as fast as the wheel goes.
Music
Motivation
For clarity's sake, a spin workout is a lot like good sex...a variety of combinations of positions, tempo, resistance from your partner (the bike, in this case) and great background music.
Positions: 1, sitting. 2, off the seat standing near upright (no hands if possible). 3, off the seat, leaned into the bars like you're climbing a hill.
Tempo: 1, as slow as your legs will go. 2, just a click above one, moving. 3, working to push the pace, breathing hard. 4, as fast as your legs will go.
Resistance: 1, none, free-wheeling. 2, minimal, probably a turn or two above 1. 3, solid, you have to work to push the wheels, but you can do so comfortably. 4, a lot, it takes all of your might to keep the damn thing turning.
My workouts typically traverse a playlist of songs with beats to match my desired pedal rate. I use a clock (or the verse/chorus) to perform intervals.
Tonight's workout:
7 minutes of Eric Clapton's "Layla" to get warm. P:1 T:2 R:2
5 minutes of Aerosmith's "Dream On". Cycles of P2T2R3 for 30 seconds, P1T2R1 as rest for 30 seconds
4 minutes of Natalie Merchant's "Because the Night". Cycles of P3T3R3 for 60 seconds, P1T2R1 as rest for 60 seconds
5 minutes of The Who's "Who Are You". Cycles of P3T1R4 for 30 the verse, P1T2R1 as rest for the chorus
4 minutes of Bomfunk MC's "Rockin' With the Best". Cycles of P1T4R2 for 30 seconds, P1T2R1 as rest for 30 seconds
8 minutes of Black Eyed Pea's "Imma Be Rocking That Body". 4 cycles of P3T3R2 for 30 seconds, P1T2R1 for 30 seconds, and then 4 cycles of P3T4R3 for 30 seconds, P1T2R1 as rest for 30 seconds
12 minutes of a great live version of "Free Bird". 3 cycles of P3T1R4 for 60 seconds, P1T2R1 as rest for 60 seconds, then, 3 cycles of P1T4R1 (as fast as I can possibly go..the dogs look at me like I'm about to go flying off the bike) for 60 seconds, P1T2R1 as rest for 60 seconds.
It's a great workout. Lifting tomorrow.
Required:
Spin bike or other exercise bike with heavy ass flywheel and no gearing to let you coast. That is, your legs go as fast as the wheel goes.
Music
Motivation
For clarity's sake, a spin workout is a lot like good sex...a variety of combinations of positions, tempo, resistance from your partner (the bike, in this case) and great background music.
Positions: 1, sitting. 2, off the seat standing near upright (no hands if possible). 3, off the seat, leaned into the bars like you're climbing a hill.
Tempo: 1, as slow as your legs will go. 2, just a click above one, moving. 3, working to push the pace, breathing hard. 4, as fast as your legs will go.
Resistance: 1, none, free-wheeling. 2, minimal, probably a turn or two above 1. 3, solid, you have to work to push the wheels, but you can do so comfortably. 4, a lot, it takes all of your might to keep the damn thing turning.
My workouts typically traverse a playlist of songs with beats to match my desired pedal rate. I use a clock (or the verse/chorus) to perform intervals.
Tonight's workout:
7 minutes of Eric Clapton's "Layla" to get warm. P:1 T:2 R:2
5 minutes of Aerosmith's "Dream On". Cycles of P2T2R3 for 30 seconds, P1T2R1 as rest for 30 seconds
4 minutes of Natalie Merchant's "Because the Night". Cycles of P3T3R3 for 60 seconds, P1T2R1 as rest for 60 seconds
5 minutes of The Who's "Who Are You". Cycles of P3T1R4 for 30 the verse, P1T2R1 as rest for the chorus
4 minutes of Bomfunk MC's "Rockin' With the Best". Cycles of P1T4R2 for 30 seconds, P1T2R1 as rest for 30 seconds
8 minutes of Black Eyed Pea's "Imma Be Rocking That Body". 4 cycles of P3T3R2 for 30 seconds, P1T2R1 for 30 seconds, and then 4 cycles of P3T4R3 for 30 seconds, P1T2R1 as rest for 30 seconds
12 minutes of a great live version of "Free Bird". 3 cycles of P3T1R4 for 60 seconds, P1T2R1 as rest for 60 seconds, then, 3 cycles of P1T4R1 (as fast as I can possibly go..the dogs look at me like I'm about to go flying off the bike) for 60 seconds, P1T2R1 as rest for 60 seconds.
It's a great workout. Lifting tomorrow.
Track Workout for the Week of May 10
Jog, active warm-up, stretch
2 sets of 2 x 400m - 2min rest between 400s, 3min rest between sets
2 sets of 2 x 200m - 1min rest btwn 200s, 2min rest btwn sets
2 sets of 3 x broken-up 100m in the following manner:
30m sprint, 40m walk, 30m sprint - 45sec rest btwn each broken-up 100m, 3min
btwn sets
1 set of 5 x 15m sprints - 10sec btwn each
cool down, stretch
2 sets of 2 x 400m - 2min rest between 400s, 3min rest between sets
2 sets of 2 x 200m - 1min rest btwn 200s, 2min rest btwn sets
2 sets of 3 x broken-up 100m in the following manner:
30m sprint, 40m walk, 30m sprint - 45sec rest btwn each broken-up 100m, 3min
btwn sets
1 set of 5 x 15m sprints - 10sec btwn each
cool down, stretch
Friday, May 7, 2010
May 7
Took an accounting final. It was a workout.
Also spent some time working on tomorrow's practice plan. Lame. I'll bike tomorrow morning.
Also spent some time working on tomorrow's practice plan. Lame. I'll bike tomorrow morning.
Thursday, May 6, 2010
May 6
Spent several hours in the middle of the night trying to get my dogs to a) vomit, b) stop vomiting, or c) leave the foxes in our yard alone so they'd stop shrieking. Didn't get up in time to work out. Bah.
Wednesday, May 5, 2010
Cinco de Mayo
Didn't make it to the track this morning...hopefully that'll happen on Friday morning. Hoping to lift tonight after work.
Tuesday, May 4, 2010
May 4
I missed spinning. The $100 craigslist purchase is the best $100 I've spent in years. Last night's 45 minute workout was great...dynamic changes in pace, position, and resistance, all to music. Sore.
Monday, May 3, 2010
Track workout for the week of May 3
Jog, active warm-up, stretch
1x400, rest 1 minute
Fartlek: 8 laps of sprinting straight-aways, jogging curves
Rest 4 minutes
1 set of 4x100, rest 30 seconds between 100s
1 set of 4x50, rest 15 seconds between 50s
Cool down, stretch
A note about the fartleks...go as slow as you need to on the curves so that you can still go 100% on the straights. Remember that our goal is to improve by achieving a high energy output.
1x400, rest 1 minute
Fartlek: 8 laps of sprinting straight-aways, jogging curves
Rest 4 minutes
1 set of 4x100, rest 30 seconds between 100s
1 set of 4x50, rest 15 seconds between 50s
Cool down, stretch
A note about the fartleks...go as slow as you need to on the curves so that you can still go 100% on the straights. Remember that our goal is to improve by achieving a high energy output.
Sunday, May 2, 2010
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