Thursday-4/30

I'm gonna start working on formulating a better regimen for working out this summer and whatnot.  But for now...

On the field at Whittier Park with Megan.  This workout was not super hard, but I was definitely tired by the end of the third set, and felt a significant amount of weakness in my legs, which I think means they were being worked fairly hard.  However, with this kind of workout, I don't really know the value of doing more reps.  

3x5 50yrd shuttle runs (so running 100 yrds with a turn in the middle)

6 minute rest with throwing between each

5 minute abs 

100 pushups

Wednesday-4/29

So I had time for a run after work, before game night!

~5.3 in 34:06....6:25 miles?  Really...

I ran from the APT to the Nicollet greenway, to the Lakes, and clockwise around lake of the Isles until 26th, and back to the apt.  Stopped for a minute or so after the greenway to take a shirt off, and had to stop once for a light.

70 pushups

Tuesday- 4/28

So I actually did the same workout I did last week on Tuesday.  So refer back to that for more details.

Ab workout

50 pushups

3x 25 yrd power skip

6x10 yrd accelerations

4x8/leg box squats

4x8/leg backward lunges

4x8/leg RDL

8x20 yrd shuttle after 10 mountain climbers

6x15 yrd sprint after 4 squat thrusts

5x60 yrd shuttle (did 5 instead of 4 because we may have done a 40 yrd shuttle by accident on one)

4 minutes of rest or so

NEW THING FROM LAST TIME

We did the 30 seconds on, 60 seconds off for 15 minutes.  This time we did alternated between sprinting and shuffling.  So you would sprint/shuffle a 10 yrd shuttle, then a 5 yrd shuttle, and then repeat that for 30 seconds.

This killed me.  I think I was way more tired than I was last week doing a different exercise.  Not sure why, but maybe the box drill thing is just easier to let up on.  Maybe I pushed harder because Megan and I were doing it together. Either way I was dead tired at the end and had to rush off to work all sweaty.  

My left foot has been hurting in a couple of places too.  The major tendon of the big toe is sore, and seems to be affecting my arch somewhat, and the outside of my heal was getting smooshed and red while working out...

Monday- 4/27

Same as last monday really.

4.5 miles- 30 minutes.  Jog to Calhoun from the Y.  Stretchish.  Run INTERVALS around the lake.  1 minute on, 1 minute off.  It took me 20:22 to run about 3.2.  Rest.  Jog back to the Y.

Lifting

Incline bench- 3x10 @ 105

Upright rows- 3x10 @ 50

Lat pulldowns- 3x10 @ 90

Rows- 3x10 @ 40

Side arm raises-2x10 @ 15

Front arm raises- 2x10 @ 20

5 minute abs

CUT rules

Friday- 100 pushups and abs

Saturday and Sunday- Regionals...busy weekend of watching the CUT kick some ass.  They looked real dominant in the Finals against the Blowdags.  Looks like they will be taking the #1 seed at natties.  They could take it all, its really  just up to them to not beat themselves when it really matters.

Thursday-4/23

Sore in the HAMS again, and probably should have warmed up better.

Ran 4 minutes to green way at Nicollet.  Did some active warmup.  Then started my intervals:

12x 15 secs hard, 30 sec slow. 

Reached the Lakes exit and rested (about 2 miles in 13 minutes).  I then ran clockwise around lake of the Isles and to the Y.  I was pretty tired after the intervals, so I stopped a couple of times.  My right hammie is also feeling a bit injured now...oops.  This all took 30:43 and it was all about 4.6 miles.  After the Y I ran home and ended up running a total of about 5.5 miles in 38:32.

Lifting

Decline bench- 2x10 @ 115, 1x8@125, 1x6@ 125

DB bench- 1x10 @ 50, 2x8 @ 50

OH med ball- 3x20 @ 25

Tricep swings- 3x10 @ 25

5 minute abs

Wednesday-4/22

To Whittier Park I went.  Ran with Megan between jobs again.  

A little bit sore from yesterday in the hammies.

The Running:

8x 20 yrd shuttle shuffle, into 35 yrd sprint (alternating side starting on)

5 minute rest while throwing

8x 20 yrd shuttle sprint 10, back peddle 10, into 35 yrd sprint 

5 minute rest while throwing

8x20 yrd shuttle shuffle, into 35 yrd sprint

15 minutes of throwing

5 minute abs

This was not as hard as it was when I did it in the fall.  Maybe I'm in better shape, or maybe I only rest 3 or 4 minutes instead of 5, I just don't know.  I felt really strong on the first 8, feeling like my legs were doing their best work so far this spring.

Tuesday- 4/21

Went to workout at noon with Megan, but the stars were just not aligned correctly for it to happen then.  Real windy, and she had gotten up at 5, so I postponed the workout until after work, by myself.

I'm going to start doing some workouts that I have found off of Ultitraining.com.  It's actual from a pdf I got off of there.  Here was day 1 of that:

Foam rolling in the morning

Dynamic warmup:  Leg swings, squats, lunges, lateral lunges, butt kicks, high knees, open/close gate, inchworm

Explosiveness/reactivity:

Power skipping: 4x25yrds 

10 yard accelerations (30 second rest)x6

Strength:

One legged squats: 4x6 each leg

Reverse lunges: 4x8 each leg

Single leg RDL: 3x8 each leg

50 fast bikes, 20 crunches each side, 30 6inches, 20 slow bike, 1 minute plank

Conditioning: 

1. 10 mountain climbers into 20 yard shuttle sprint x8 (30 second rest)

2. Four squats into 15 yrd sprint x6 (45 second rest)

3.  60 yrd shuttle run (15yrdx4) x4 (45 second rest)

2 minute rest or so.

4. 30 seconds of work, followed by 60 seconds of rest, for 15 minutes.  This amounts to 10 reps of the chosen exercise.  I chose to do a box drill.  10yrd x 10yrd box. Sprint-shuffle-back peddle-shuffle-repeat.  In 30 seconds I could get 3 reps of the box.  The rest time should be cut down the more you do this.

I did not really think that this workout was going to be that hard, and it actually wasn't really until I got to the very last thing.  Most of the other stuff wasn't too tiring, but by the time I got to the last exercise, I realized that my legs had actually been working for a while.

The whole thing took about 55 minutes, and my legs feel kinda shaky weak right now...good.

I did 75 pushups after ward.  I had also done a longer ab workout earlier, before megan and I tried to workout.

Monday- 4/20

Running

~4.5 miles- 30 minutes

Started at the Y, and ran to Calhoun (.65).  Rest/stretch/figure out how to use the INTERVAL function on my watch.  

Ran 3.19 around Calhoun in 20:18, doing INTERVALS of 1 minute on, 1 minute off.  That's 6:22 miles.

Lifting- Noticeably weaker...

Incline bench- 1x10 @ 105, 2x7 @ 115

OH shoulder raises- 3x10 @ 35

Lat pulldowns- 3x10 @ 90

Rows- 3x10 @ 40

Front arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Abs and back

Friday, Sat, Sun.

Friday- Twins game after work.  Did abs and 50ish pushups during lunch.

Saturday- Sectionals.  Woke up and did some abs and about 65 or so pushups.

Sunday- Sectionals again.  Had time to do running in the evening, but was really tired from being outside all weekend.  I guess that it's ok I'm not doing anything, but will do some core tonight.  Gonna try to work hard for the next four days before going to regionals.

I'm feeling shitty about not doing hardly any lifting.  I know I shouldn't do leg stuff because my back is feeling better than it has in about a month.  Maybe this is also because I haven't been doing any upper body stuff too...  I mostly just feel bad about not using a membership I am paying for, because I don't know how helpful lifting is really going to be for me.  I feel that I am strong enough, I just need to get quicker, and since I can't do leg stuff, but might be hard to get much from the gym right now.  I don't know. I'm just getting anxious again from watching all of that frisbee, and unsure about how I'm gonna come out when I start playing.

Thursday-16

Went to the field and did a short workout with Megan.  It was the kind of workout that is fucking hard while doing it, but maybe could have done it again with more time.

You do as many reps around the rectangle as you can for 2 minutes, and then job around for 2 minutes as rest.  Do this three times.

Set up a rectangle that was 25 by 15 paces.  

The first 15 you hop over 6 cones that are about one pace ahead of each other, and then sprint the remaining 7 paces.  

For this 25 you shuffle half way, then shuffle the rest leading with the other leg.  

The second 15 you make three 30 degrees angle cuts, each about 7 paces long.

For the last 25 you just sprint to the beginning again.

100 pushups.

Later on in the evening Nolan and I went for a run.  We ran for 45 minutes, but took a couple of long breaks in the middle.  It was about 6.2 miles.

Wednesday-4/15

Running

First thing:

3x of each exercise into a 20 yrd sprint, with 20 yrd walk rest:

foot fires

foot fire turn left

foot fire turn right

5 tuck jumps

fall downs

scramble ups

Second thing:

5 cones about 2.5 feet apart each.

4x:

15 sec shuffle (entire length and back)

15 sec rest

15 sec side step, two feet in each space

15 sec rest

15 sec hop forward, hop backward

15 sec rest

15 sec hop sideways

45 sec rest

Third thing:

Cone placed 10 and 20 yards away, disc is thrown to you as you turn, when you catch it, you jog it back and then start next sprint.

3x:

sprint 10, cut back at 45 deg. to left

sprint 10, cut back at 45 deg. to right

sprint 20, cut back at 45 deg. to left

sprint 20, cut back at 45 deg. to right

Rest while partner is doing this, and you are throwing.

Fourth thing:

Cone placed 10 and 20 yards out, sprint 20 after each exercise, turn, and sprint back 10.

2x:

foot fire

20 sec rest

foot fire turn left

20 sec rest

foot fire turn right

20 sec rest

falling down

20 sec rest

scramble ups

20 sec rest

Tuesday- 4/14

Running

On the field again with Megan

4x150 yrds (Three lengths of 50, which meant there were two changes of direction)

90 seconds rest between each

3x (after each exercise I rested while megan did it, so we alternated):

4x10 yrd sprint

4x10 yrd shuffle

2x10 yrd sprint/shuffle back

4x10 yrd shuffle

30 seconds

3 minute rest

4x150 yards

90 second rest after each

Throwing

Abs tonight probs

Monday- 4/13

Running

Went for a run in the arb.  I'm not sure exactly how far it was, but I ran for 30:37 and went as far back in the arb as I could go, reaching a dirt road and running on that until I got to hwy 3...I would guess that it was 4.5-5 miles.

Lifting

Decline DB bench- 1x10 @ 45, 2x10 @ 50

SC-3x10 @ 45

Tricep swings- 3x10 @ 25

Pushups-3x20 1x15- 75 total

Abs

Sunday- 4/12

Nothing.  Went to Carleton with Roberts/Kosmans to look at it.  Got to see some peeps and watch part of a crazy movie called Mister Lonely...which I should probably see again.

Saturday- 4/11

Running

Really nice day, just a tshirt and shorts (not that I ever wear much more), and got hot by the end.  Still pretty windy, so coming back was much tougher. 

Total ~4.95 miles- 35:08

2x12 15 seconds on 45 seconds off

5 minutes warmup from apt. to Nicollet green way entrance. Started my 12 intervals of 15 second on, 45 seconds off.  I made it to the Dean parkway Exit on the Greenway at 16:15, and took a breather, jogged to the Isles exit, and rested more.  I was thinking about running around the lake or something, but decided to just do another set of intervals.  So I did another 12, and made it just past the exit I came in on, and then ended up being done at the very top of the ramp.  Stopped for a minute, and then pushed back home.

I did one set of this workout in the fall with John, and I remember it being much harder.  I think that this is because he would do the intervals faster than me, and I would stay with him, pushing me harder.  I tried to go pretty hard on the intervals, and I think I did a good job of maintaining the same kind of pace for all of them.  This might have meant that I did not do them very fast, and that the resting intervals were too slow (because they were pretty slow), but at this point in training I think it it was a good workout, despite the speeds I coulda shoulda gone at.

Too tired to do core really, which is ok, cause I've done a bunch this week.

50 pushups- 20-15-15

Friday- 4/10

Running

Ran with Megan from the Y to lake Calhoun.  Stopped.  Then ran around the lake.  The run around the lake took about 26 minutes, so I ran for a total of 3.8 miles for 32 minutes or so.  It was pretty easy, but good just to run with my sore legs.

Lifting

Incline bench- 3x10 @ 105

Upright row- 3x10 @ 50

Lat pulldowns- 3x10 @ 90

Rows- 3x10 @ 40

Front arm raises- 2x10 @ 20

Side arm raises- 2x10 @ 15

abs and back

Thursday-4/9

Running

To the park.

Warmup

2x:

3x20yrd (10 sec rest)

3x40 (20 sec)

3x60 (30 sec)

1 minute rest

3x40 (20 sec)

3x20 (10 sec)

Full recovery before second set.

Plyos:

3x (each 25 yards):

Forward walking lunges

Backward walking lunges

45 degree bounding

Frog hops (took 8)

30 second rest

Throwing

Later in the evening I was bored so I did some abs.

I then did 50 pushups.  3x10 really slowly. 20 normal.

Wednesday-4/8

Bike

Went to the Y downtown.  So the bike was different.

45 minutes- 17.52 miles-  trying to do a minute push, minute more relaxed.

Abs, back, 100 pushups (25-20-20-25-10)

Real sore from Tues.

Went to Andy Whites and ate some burgs and watched twins.

Tuesday- 4/7

Running

Went to the park with Megan and did some running! 

Warmup

Ten sprints, alternating 50s and 70s, starting on the minute.

1:30 rest

3x

30 sec alternating feet in front (cant remember what to call them)

30 sec squats

30 sec jumping jacks

30 sec walking lunges

30 sec rest

1 minute rest

Ten sprints, alternating 50s and 70s, starting on the minute

Did some throwing

I plan on doing some core stuff tonight.

Monday- 4/6

Thought I was going to have a two hour meeting after work, but ended up going 40 minutes.  But decided not to run because it was windy as hell, and I would have gotten to watching the NCAA bball finals late.

Did abs and 100 pushups (2x [15 decline-10 reg   15 diamond-10 reg])

Sunday- 4/5

Running

Windy as all hell, so one way around the lake was just terrible

4.5 miles- 30:30

Ran from the Y to Lake Calhoun and around.  Ran the 3.2 in 21 minutes. Stopped.  Headed back to the Y.

Lifting

Decline bench- 3x10 @ 125

DB bench- 3x10 @ 45

OH med ball- 3x20 @ 25

Tricep swings- 3x10 @ 20

Abs and back

Thursday-4/2 - Saturday- 4/4

Thursday

Was going to run or something, but ended up seeing a couple of free movies at the Walker (Man Push Cart, and Chop Shop). I did do abs and 100 pushups.

Friday

Was going to workout after work, but my back was kinda sketchy, and I instead went over to the house that Nolan was babysitting at, and had a great evening.  We playing some 2 on 2 football for about an hour.  Little did I know that this would actually make me sore for the next 4 days.  HA!

Saturday

Again, was going to workout, but I decided at the last second to go down to Carleton for the evening.  

Did abs and 100 pushups before I left (15 decline-10 reg- 15 diamond-10 reg- 15 decline- 10 reg- 15 diamond- 10 reg)

Wednesday-4/1

Biking

So I now know for sure that two of the bikes, that are the exact same, do not have equal levels of difficulty...lame.

40 minutes-8.5 (?) miles

Lifting

Incline bench- 3x12 @ 105

Upright row- 1x10 @ 60, 2x10 @ 50

Lat pulldown- 3x10 @ 90

Rows- 3x10 @ 40

Side arm raises-3x10 @ 15

Front arm raises- 3x20 @ 20

abs and back