Warm Up:
2 laps jog the curves, accelerate up to 100% on the straights
track
200
60 secs 200
200
60 secs
jog 50, sprint 50 for 400m
5 min
200
60 secs
200
60 secs
jog 50, sprint 50 for 400m
8 min
Cleats
d points:60 secs
jog 50, sprint 50 for 400m
5 min
200
60 secs
200
60 secs
jog 50, sprint 50 for 400m
8 min
Cleats
2 sets of 2 reps - 30 (yd sprint) in, 10 out, 10 in, 10 seconds fast feet, 30 out, 10 sec rest, 30 in, 10 out, 10 in, 10 secs fast feet, 30 out
cone set up will be: cone, 20 yards, cone, 10 yards, cone
1 min between reps, 5 min between sets o points:
2 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
cone set up will be: cone, 5 yards, cone, 5 yards, cone, five yards, cone, 15 yards, cone
1 min between reps, 5 min between sets
Since my last post...
ReplyDelete8/23: Track workout. 10 x 200 with 60 sec between each 200.
8/24: Weights.
8/25: Rest, in anticipation for the weekend’s practices.
8/26: Realizing there would be no practice for NYC people, I hit the track again. 10 x 200 with 60 sec between each 200. 2 laps of sprinting the straightaways and walking the curves.
8/27: Interval run on the treadmill. 4 min moderate pace, followed by 6 sets of 2 min fast/1 min slow. 5:50/mile pace for the "fast" parts. Could only get through 6 sets instead of the usual 8, due to a mild hangover, but it felt good to grit out a pretty tough workout despite not feeling 100%. Still, no more being hungover the rest of the season.
8/29: A very windy post-Irene track workout last night. I did one of my favorites from last year:
2 laps of jog 100, stride 100
3 minutes
1 x 4 reps of 100 m: 40 secs rest between reps
3 min
2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between set
5 min
3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets (or just walk back and start again)
3 min
2 x 6 reps of 70 m: 40 secs rest between reps; 3 min between set
3 min
1 x 4 reps of 100 m: 50 secs rest between reps
8/29: Weights.
8/30: Planning to do stairs, ledges, agility ladder and throwing with Segool tomorrow.
I need to be throwing more frequently.
8/29 Kung Fu Throwing with Rafe
ReplyDelete8/30 Track workout with Liz, Erin, Faust, and Nicky J. 200s were roughly 28-30s pace?
ReplyDeletemon 08/29: lifting (squats, straight-legged dead-lifts, lunges, pull-ups, push-ups, core stuff)
ReplyDeletetues 08/30: track
2 x 6 x 200 (no watch, but aimed for ~1 min btwn reps, ~4 min btwn sets)
2 x 5 x 25
2 minutes of throwing.
wed 08/31: 4.5-ish mile run. it's hilly by our new place!
I'm not lazy about running, I'm just lazy about the internet. In the past two weeks:
ReplyDeleteMon 8/22: Ran six 100s, jogging curves, sprinting straights. Six 50s, jogging 50 sprinting 50. Did some core and injury prevention stuff.
Tues 8/23: 10 x 20s, 6 x 40s, 4 x 60s, 4 x 80's, 2 x 100's. A box drill (one of those things where you run sprints around a box...). Agility suicides (very short distances, also did it running backwards and shuffling). Played 3v3.
Thurs 8/25: Lunges, jumps, slaloms, etc (came from my friend's teams track workout). Then 3 x 3 sets of six 40s. Two 120s. Abs.
Fri 8/26: long bike ride (30 miles?)
Mon 8/29: Ran the first half of Korber's workout for this week. Then played 2v2.
Wed 8/31: Abs, arms and back stuff...
Thurs 9/1: 12 minute challenge - run as fast as you can for twelve mins. I did 7 1/4 laps.
2 x 3 sets of 6 40's, catching discs on the in cut. Rest between sets when throwing to a partner. Then played 3v3.
9/2: played 2v2 for a couple hours
9/3: Planning to do the week 22 workout this afternoon
PS just in case this gets anyone hyped, I'm pretty sure that I am now running faster than I've ever ran before in my life. I feel like that's pretty cool.
8/30 - Spin workout. Stretching, shoulder rehab.
ReplyDelete9/1 - Backyard sprints. Avoiding dogs (2) and people (2) picking up post-Irene debris.
9/3 - Crosstrained. Carried/chased JJ around at Farm Day. Spent an hour weed-whacking. Spent a second hour dragging the leaf blower to take care of more debris.
9/4 - track workout. alone. sucked. but felt good.
8/29: Track Workout
ReplyDelete8/30: Excelarators, 2x800s, planks, throwing w/ Andy. Worked on deep cuts.
8/31: Goaltimate
9/1: BAD. Lots of plyos: jumping, agility, and a core circuit
9/4: 4 mile run + core circuit
9/5 - Easy 2 mile trail run with family. 1 mile hard pushing the jogging stroller and cargo.
ReplyDelete8/29 kung fu throwing with Seth
ReplyDelete8/30 - Core Performance Upper and Core
8/31 - 30 minutes hard on bike and stretch
9/1 - B.A.D.
9/2 - Ice are rest
9/3 - Track workout. Didn't finish. felt exhausted by end of dynamics. barely at a jog by last 200. Issues all around.
9/4 - some cutting drills and mini. Felt equally wiped after dynamic warmups. Knee also hurt all afternoon. going to take a couple days of ice/rest and start up a new training cycle for the end of the season.
8/31 - lifting
ReplyDelete9/1 - throwing with erin and segool
9/5 - stretch, 20 minutes bike (~6.5 miles), lifting
thurs 09/01 - BAD (plyos, agilities, core)
ReplyDeletefri 09/02 - quick lifting session
sat 09/03 - finished moving out!
sun 09/04 - cutting drills & mini w/ rafe, andy, zac, segool. i need to throw more.
mon 09/05 - track week 19 minus the cone drill stuff (1x4x100, 2x6x70, 3x5x25, 2x6x70, 1x4x100). reduced rest on the 100's & 2nd set of 70's.