8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk
3 min rest
8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk
6 minutes
4 sets of
25 yards (or 5) continuous double leg bounding for distance
25 yards bear crawls for speed
10 knee tucks for height (stay in the same place)
2 minutes between sets and every time you start a set, start with a different exercise
5 minutes
suicides:
3 x's (sprint) 0, 10, 0, 20, 0, 30, 0
1 min between reps
3 mins rest
3 x's (sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0
1 min between reps
3 mins rest
1 time through the following:
0, 10, 0, 20, 0, 30, 0
30 secs
(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0
Track workout with jake and cristal. it was hot. i want to be faster.
ReplyDelete7/19 Did the Pony field workout, fairly similar to the D5 one, with Kendra, Andy, Jake T, Karin, Brandon, CJ. ~15 minutes throwing.
ReplyDeletehaven't posted since practice.
ReplyDelete7/11 CorePerformance Core & Lower. Shoulder prehab
7/12 Track workout with Seth, Erin, Nick
7/13 WUDi + throwing
7/14 CorePerformance core and upper. knee prehab
7/15 off
7/16 PI
7/17 PI
7/18 30 mins bike, stretch + roll
7/19 Track workout with Seth, Erin, Nick. + a little throwing
Mon - rest
ReplyDeleteTues - strength & agility, throwing
Wed - gym. Upped # of reps to work on endurance.
I leave you with a quote from Steve Prefontaine:
"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."
7/18: Rest
ReplyDelete7/19: Track workout
7/20: Wudi, handled, got a lot of touches in. Did magic number with Rafe. 3 sets. 17 push-ups, crunches, tuck jumps. then a series of lunges, skips,shuffles, back pedaling, and sprints.
50 minutes on the spin bike. 15 minutes of good stretching. Icing.
ReplyDelete20 minutes on the elliptical, 10 forwards, 10 backwards. 5 sets of uphill sprints in the back yard, 4 with backpedal walkbacks as rest. A good stretch and ice afterwards.
ReplyDeleteOn a related note, discovered that i'm 15 lbs heavier than I was at Nationals last year. That sort of explains the trailer i was towing at philly.
better every day.
Quads took a real beating from the workout Tuesday. Jogged around at summer league Wednesday and did core and hamstring/glute rehab, and limped around yesterday on my weakened quads. Doing quite a bit better today, throwing this evening.
ReplyDelete7/20 - Wudi + throwing
ReplyDelete7/21 - CP ... Core and both prehabs
7/22 - CP ... Core lower and upper
7/23 - 40 min run with my brother: 10 mins jog, 20 mins of fartleks (1 min hard, 1 min jog), 10 mins cooldown. Crazy hot down here in FL as I heard it is up north too.
7/24 - 12-over 48.
ReplyDelete7/21: Pony's leg and strength workout + core circuit.
ReplyDelete7/23: Lots of throwing
7/25: 3.5 miles, 7:10 pace.
7/23: Ran 3 miles pushing the jogging stroller and 40 lbs of singing, pointing happiness. Listened to Raffi the entire time.
ReplyDeletei've been stretching & massaging my L IT band daily, and knee is much better.
ReplyDelete07/21 thurs - modified D5 "track" w/out w/ Andy, Karin, Brandon, CJ (injured). added lots of throwing.
07/22 fri - swim! 10-min warm-up, then 2 x 5 x (1 lap hard, 1 lap easy), cool down, stretching
07/23 sat - strength & core circuits at home. (leg curls on stability ball, hip thrusts on SB, side leg lifts w/ band, T-push-ups, negative pull-ups, lots of core)
07/24 sun - 40 min "Kung Fu" throwing w/ Andy.