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.