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.