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.