June 30

Resting. Pulled groin muscle isn't fun...trying to get it to heal with ice, IB and rest.

Workout for the week of June 28

on the track:
2 reps of 2 laps of jog 50 m, sprint 50 m; 4 minutes between reps
5 minutes
5 reps of a 4 x 100 m relay or if you don't have enough people: 5 reps of 100 m, 30 seconds rest
5 minutes/get your cleats on as fast as you can and move to the field

fake d points:
3 sets of 2 reps - 50 (yd sprint) in, 10 yd out, 10 yd in, 10 yd out, foot fires in place while you count the stall to 10, 10 yd in, 10 yd out, 10 yd in, rest while you count the stall to 10, 10 out, 10 in, 10 out, foot fires while you count the stall again, 10 in, 50 out; 1 min between reps, 3 min between sets

*if you can't force your pregnant wife to be there to time your 10 seconds, work on your stall counts for counting them

*it looks tough to remember, but it really is just 50, 10, 10, 10, something, 10, 10, 10, something, 10, 10, 10, something, 10, 50.

*you only need 3 cones for this one: a cone (start), 40 yards, a cone, 10 yards, a cone

5 minutes rest

fake o points:
3 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out; 1 min between reps, 3 minutes between sets

*you need 5 cones for this one: cone (start), 5 yards, a cone, 5 yards, a cone, 5 yards, a cone, 15 yards, a cone

*you don't need to do this in straight lines, you can do it with slight angles as if you were cutting, which is much easier to do on a lined football field

In order to get the most out of the short distances you have to give 100% when it calls for 100%. If you do this workout even at 95% you won't be getting the workout necessary to make you better. So fake points are meant to be run hard. A 50 yard sprint is a 50 yard SPRINT.

June 25

Hyrdating like its my job.

June 24

Hydrating and stretching.

June 23

Another workout where I was glad to have teammates. Lots of suicides at the turf farm with Jake, Zuba and Smash. I haven't felt that close to vomiting from a workout in a long time. Ready to start hydrating for the weekend.

June 22

Light spinning....lots more stretching.

June 21

Stretching. Sore a bit from practice..so lots of hamstring and quad stretching.

Track workout for the week of June 21

Warm-up

4 min tabata (15 seconds sprint, 15 seconds jog)
6 minutes rest

(10) 0, 5 yd, 0, 10, 0 yd suicides (1:3 work to rest ratio, or run them in a group of four)

2 minutes rest

(5) 0, 10 yd, 0, 15, 0 yd (1:3 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20 yds, 0 (1:3 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20, 0 yds (1:3 work to rest ratio, or run them in a group of four)
3 minutes rest

6 x 100 yard sprints w/ walk backs

June 19

Practice. Didn't stretch enough.

June 17

Taking today off to stay up late and watch the Finals.

June 16

Track workout after work with Jake and Zuba.

June 15

Lifting after work.

June 14

Spinning after work.

Spinning is great. 30 minutes of stretching afterwards was pretty good too.

Workout for the week of June 14

Another workout to be done on grass with cleats.

Active warmup, stretch.

2 sets of 8, jogging 50m then sprinting 50m. 4 minute rest between sets.

2 sets of suicides (0/50/0/50/0). 90 seconds rest between sets.

3 sets of the 6 cone drill (one set equals 1 rep where the start point is on the left and a second rep with the start point on the right). See last week if you forgot the progression.

3 sets of the tennis ball drill (one set equals 1 rep where your first move is to the left and a second rep where your first move is to the right). Ditto if you forgot.

6 suicides: Set up cones at 0, 15, 25, and 40 yards. Go 0/15/0/25/0/40/jog back to 0/40. Run everything (with the exception of the 40 jog) as close to 100% as possible. Focus on quality and explosiveness at change of direction. 90 seconds rest between sets.

40 yard sprints with plyo intro. You do 15 seconds of the noted exercise, and then go immediately into a 40 yard sprint. Complete the entire list twice. In total, this means you run 10 40s.

Tuck Jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)

Push-up (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)

Mountain Climber (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)

Toe Touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)

Burpees (http://www.youtube.com/watch?v=c_Dq_NCzj8M)

Cool down.

Stretch.

June 13

Some light time on the elliptical to get warm, and then 30 minutes of stretching.

June 12

Track workout...felt heavy and slow...but was good to get it done.

Came home and mowed, weed-wacked, and dragged the leaf blower around. Gotta love good old fashioned yard work.

June 11

Also nothing....track workout tomorrow morning.

June 10

Nothing.

June 9

Resting. Finally.

Workout for the week of June 7

Jog, active warm-up, stretch

I'm planning on doing this entire workout in cleats on grass.
4x100 as follows: 20 jog, 20 stride, 40 sprint, 20 jog; rest 45 sec between 100s
2 sets of 30 yard/4 rep suicide(0-30-0-30-0-30-0-30-0), rest 2 minutes between sets
6x15, rest 15 sec between 15s

6-cone drill: Set up 6 cones in a straight line, ~2 ft apart. Follow
the progression outlined in the attachment, straight through without
rest. Your shoulders should be square the entire time, facing
perpendicular to the line of the cones. It is a progression of
carioca/quick feet/side shuffling. Every turn should be a hard cut;
don't round anything. Do 3 times in each direction.

Tennis ball drill: Set up cones in the pattern described in the email,
~10 ft between each cone. If you have tennis balls, place one on top
of each cone except for the start cone. As you run to each cone, you
pick up the tennis ball and transfer it back to the empty cone. If you
don't have tennis balls, just follow the pattern (which is also
effective but having to control your body enough to place the tennis
ball adds an incredible amount of work). Again, keep your shoulders
facing forward the entire time. Side shuffle across, and backpedal to
move backwards. Do 3 times in each direction.

Cool down, stretch

June 7

Recovering from the weekend, spinning tonight after work.

June 5 and 6

Easterns.

June 4

Hydrating.

June 2

Just brainstorming about how to figure out how to pick this team....

June 1

Spinning tonight after work. Edit: I love spinning to Free Bird. Great workout.