catching up

So last week was my vacation to florida, took some time off and enjoyed life a little. I would catch you up on all the stuff I did there but its just too much to recap. So I will start fresh with these weeks monday workout.

Today we did:
100m sprint
rest 30s
100m shuttle (cutback at the 50m)
rest 45s
6 sets

I felt good after the workout and felt like I recovered quickly after it was done. I am working a soccer camp right now during the day so I'm basically on my feet from 6am to 11pm. I'm exhausted and as preseason gets closer and closer I find myself really overwhelmed with how much I think I need to accomplish between now and then. I think its time to write a pretty intense to do list. Well I'm off to bed, night night!

K in A

Today was a great day. I stepped on the track kicked in the the you know what and left. I know the track will be feeling that one for a couple of days...i felt like the workout this morning was effortless...ok I might be exaggerating but I was very happy with the outcome.

6x200m 38 sec each
active recovery jog 200m after every other one and 2 min rest after every 2

Today I didn't lift because my knee is still bothering me and I'm think I might take it easy this week on the legs so that I wont need a knee replacement when I'm 22. I'll most likely be focusing on running, arms, and core. The thought of having to do more push ups then we did this spring is nauseating so I have to get better at them. Anyways, I'm running around like crazy today getting ready for my trip to Florida, I leave tomorrow so I'll be doing the second half of my workouts this week in Florida....as if its not hot enough in NC. I'm off to bed, bye for now!

do or die

Today I felt like I couldn't stop moving...this was after I got my "second wind" however. The day started with what was going to be a 6am wake up and 6:15 workout but even when I thought I had accounted for enough time I was still wrong. Today was sarah's graduation and because of the new ceremony location on Carolina's campus, we were literally walking out of the house at 8:45....for a 10am graduation. Needless to say I was not thrilled about the idea of sitting in a chair for an hour waiting for the ceremony to start so I could sit for another 2 hours. Anyways the actually ceremony went great the guest speaker was hilarious and Sarah (my little sister) WON AN AWARD.  You should have seen my mom I thought I was going to have to find a beach towel to dry off those water works. I'm going to hate to see what an emotional wreck she is at Sarah's wedding haha. Well graduation was followed by a nice lunch at the Washington Duke. I had forgotten to eat breakfast that day so when 1pm rolled around and we were just sitting down to lunch I was starting to struggle. I downed three pieces of bread in about a minute when the waitor brought the bread baskets. Lunch was great, we definetly laughed quite a bit especially at the expense of my mother...haha how she has put up with me all these years is beyond me...

After lunch I threw on some athletic clothes and went straight to the gym. With no brian, Mer, or Zim there I really questioned just turning back around and heading for the pool but I knew if I didn't get this done I would kick myself for the rest of the day. Today's workout was 100% completely up to me, whatever I wanted to get out of today was my decision, there would be no pats on the back or encouragement I was definetly on my own. For people like Mer this is an everyday situation, for me its a rare moment and a weakness as well. I struggle when I'm not being held accountable and I like when there's always someone there to push me or tell me to do more so when I walked in I was lacking motivation. To shorten a long story, I left the gym on cloud nine today. I felt so good about what I accomplished and how hard I worked that I dont think the fatigue or exhaustion set in. Today was one of the hardest lifts of the week and the running wasn't easy either and it didn't even seem to phase me. How excited I was to have completed the lift and run by myself was a huge milestone and put me at a high for the rest of the day.

Here's what I did:
Pushups 3x10
Overhead split squat 3x6each (55-75lbs)
Pullups 3x5
Goblet squat 3x10 (50-60lbs)
DB single arm snatch 3x5e (35-45lbs)
DB 2 arm row 3x10 (25lbs)

Treadmill: speed 12 incline 1
sprint 18 sec
rest 30 sec
repeat 17 more times

The treadmill work I only planned on doing 10 to simulate the full field fitness test we do during preseason but after 10 I just kept saying 1 more or just make it to 14...15...16 and so on. I almost kick myself because I should have just done 20. Anways, the lift and run were followed by a 2.5 mile walk with my mom and sister after which the knee really started bothering me. I plan on icing for the rest of the night and taking it easy. No plans for tomorrow so who knows where I'll end up or what I'll end up doing. Bye for now!

filling the day

Today I woke up 20 minutes after my alarm went off...jumped out of bed and sprinted out the door trying to make it to hot yoga on time. Well I entered the address in the GPS and it said arrival time 9:04. For those of you who have done hot yoga before you are well aware that there is no strolling into the gym 5 minutes late...it starts with or without you and if your ass isn't planted on a yoga mat at 9am sorry better luck next time. I decided not to push my luck and instead ran some errands. I was still mad at myself for not making it on time but when I went home to check the website to see what other class times were open I found out that there wasn't even an avaliable class to go to this morning. Apparently the one day of the week they dont offer hot yoga at 9am is Thurs. Its times like those that you kinda luck out in a way. Anyways, the day wasn't ruined yet. Around 11:30 I met Brian for a pool workout. As I mentioned yesterday my knee has really been killing me so I was excited about being able to workout and not even think about my knee or how it would feel after. The pool workout was great, when its so hot like it has been recently and you get to swim in a cold pool it doesn't even feel like a workout. I practically cannon balled in...very inappropriate for a lap pool haha. Anyways here is the workout we did:

50m warm up
50m kick drills
50m one are pull
50m pull drills

25m easy free
25m sprint
rest 15 seconds
50m recovery
rest 45 seconds
repeat 8 times.

The easy free was replaced every two sets with a different stroke so we ended up doing breast stroke, butterfly, and backstroke as well. The 25m sprint and recovery were all completed in freestyle though.

After the swim, I went to the gym later that day and lifted. I was really happy with the lift it was hard but I felt good afterwards (probably because I didn't have to step foot on a track today) Today I did arms and core

a1)DB 1 arm row 3x8e (35-45lbs)
a2) hanging knee tucks 3x15

b1) DB alt overheard press 3x8e (25lbs)
b2) PB side crunches x10e

c1) single arm DB flat bench press 3x6e (35-45lbs)
c2) around the world hanging knee tucks 3x5e

d1) horizontal pull ups 3x10
d2) PB back extensions x15

circuit: 3 times through each
1) side planks with dips x10e
2) russian twists with slam ball x10e
3) touch touches with weight x20

After lifting I went straight to practice and coaches my first gk training of the year. I had the 2 keepers for 30 min and kinda had to make up a session off the top of my head. But I feel like it was good practice because you dont always know how much time you are going to have or if you are going to have a chance during practice to train the gk's so you just have to know enough to throw something together. It was good practice for sure. Well I'm off to bed I have a VERY early morning and then I have to get ready for my younger sister's high school graduation!!!! Congrats sarah!!! Alright im out. SEE YA!

You win some you lose some...

Well there you have it ladies and gentleman...today was my first "off" day on the track. And no I dont mean day off from running I mean OFF day. If this was my first summer of running I would probably have a sleepless night tonight and been in a horrible mood all day freaking out about how terribly out of shape I am. But lets face it this isn't my first rodeo...I know this is completely normal and understand that my body has to adjust. Last night I went to a summer league soccer practice and played on the field the entire time. For about an hour and a half I was running around, cutting, and at very rare times was actually sprinting. So today when I woke up to go to the track and could not bend my knee I knee this morning's workout was going to be a struggle. After finding out what exactly the workout would be my goals for the workout shifted from finish in the times given to JUST finish. I've been through ACL surgery and know what a normal amount of soreness or discomfort feels like and today was rough...I struggled through the warmup and just tried top get my knee warm enough to jog without a limp. Screw sprinting...I seriously just thought about power walking that shit. OH well. SO needless to say today was not my day...I ran like I haven't run a day this summer or a day this year to be honest...but that's okay. What it took me forever to realize through my summers of running is that you are going to have off days just like having off days in soccer practice you can have a bad day on the track that just doesn't go your way this doesn't mean I'm behind, out of shape, or a failure. As big as my ego is, in years past all these thoughts have crossed my mind after an off day. My knee has been killing me all day I went to the mall and was struggling so bad that my mom said "oh I wish I could just carry you." haha if you know my mom this would make you laugh out loud too. Its moments like those that I realize I need to lighten up and relax. Life is too short. SO as of right now I need to listen to my knee...who is ready to commit suicide without my permission. SO tomorrow is going to be some cross training. Here's the workout we did today.

400m shuttle (made the time)
300m active recovery
400m shuttle (missed)
standing rest
400m shuttle (missed)
300m active recovery
400m shuttle (missed)

Well im off to bed and getting up for hot yoga! Let's see how this goes. Bye for now!!

Getting the ball rolling...

Well here I am starting to get into the swing of things. I can officially say I have "gotten the ball rolling." With running and lifting becoming one of the everyday unchangeables now I am entering the second stage...keeping the ball rolling. This week I am kicking it up a notch by adding a fourth day of running. The lifting will still alternate between 3-4 days but the running is now at four. I'm ready for the challenge and the extra work. Along with the fourth day of running, this week I am adding hot yoga and ACTUALLY some soccer back in the mix. Its time to start acting like a soccer player again. (I dont think I ever stopped) but my feet have gotten a nice break from the cleats. I didn't post yesterday so first here's the track workout we started off the week with..

Monday:
200m in 40s
active recovery-jog 200m in 1-1:15min
200m in 40s
30 sec standing rest
2x100m "grinders" (build to 90% then cruise)
rest 2 min
Complete the entire set 3 times
*the 200m times become increasingly faster within the workout

Tuesday lift
Split squats 4x4each (115lbs-180lbs)
Alt. leg press 4x6each (270-295lbs)
Band walks 3x20yds
Hamstring let downs 3x5

Tuesday Running (treadmill)
completed at incline 1 and speed 12
20 on 20 off x4
rest 40s
20 on 20 off x4
rest 40s
20 on 20 off x4
rest 40s
40 on 20 off x2

The lift was short but I kept the weight pretty heavy and I ran right after so I felt okay about that. The run felt good, after a few of the sprints I felt like I was just getting them done one at a time and only intended on doing 10 at first but decided to throw 2 extra in because of how I felt. The only difficult part was the VERY little recovery and the very last sprints which were twice as long and the rest was the kept the same. I dont know if I could have done many more of those. I'm glad I got it over with and dont have to think about my workout anymore.

Well Im off in an hour or so to go coach my first practice. I'm assistant coaching a summer league team this summer and tonight is the first practice. Hopefully I dont make an ass of myself...pretty good chance I''ll will...oh well tomorrow is going to be a rough one since I'm adding in the hot yoga and some soccer workouts. Hopefully I will sleep well tonight because I've got a long day ahead of me tomorrow!

Catching up

Well I know I have been bad about posting these last couple of days but I'm catching up now to let you know how the training has been going. Wednesday I got up and made the miserable and always regretful drive to the track. I literally am in the car driving saying it will be over soon, after you're done you dont have to do anymore running for another 24 hours. It doesn't always work but somehow keeps me sane...not really even sure if it does that all too well these days...anyways here's what we did on the track.


5x300m

-the first 4 were completed in 60 seconds, for some of us *cough cough* ME that is booking it, my speed isn't where I want it to be quite yet but it will be there once the endurance increases. The 300's felt long and when brian told us the last one had to be in 57 I thought my legs were going to fall off. I have done these workouts for enough years to know that when running a 300 the first 100m is spent thinking about how bad the last 100m will be, the curve is where I get tired and the last stretch just flat out sucks. 300's also are short enough to still be able to sprint practically the whole thing but long enough where it feels like it will never end. that why I stick to 200's those are my jam.


anyways moving on...after the track I went home hung out until I met Zim back at the gym to lift. Zim has a big boy grown up job and has to squeeze working out in between conference calls, writing memo's, and punching numbers. Right now I'm "in between work" at the moment, hopefully some of these mom's will get tired of their kids soon and pay me to let them watch tv...I'm joking! I'm great at babysitting if the kids don't whine or cry or do anything remotely annoying. I'm rambling. Zim and I got a really good lift in together I am definitely still feeling it in the arms.

Pullers:

SA KB pulls- 3 sets of 8 each arm

Horizontal pull ups- 3 sets of 6

NG pull ups- 2 sets to failure

L- ups 3 sets

Med ball split jumps- 3 sets of 10-12 each leg

Standing alt. curl to press- 20 lbs. DBs 3 sets of 6 each arm

Ended with ab routine- 3 sets of planks with weight added and 3 sets of decline sand ball side to side abs.

After that I took another nightly walk with my best friend which is always a nice way to end the day. Most of the time I get to just vent and relax about the day but sometimes I'm so tired I just want to  highjack some kids scooter and take off. 

On to thursday.

Well thursday I got in the gym around 9 and asked meredith to put together a treadmill workout for me. Thursday was my speed day since I was planning on taking friday off. I told her to "take it down a notch" from the normal Meredith workouts because again it was speed day lots of short sprints with lots of rest. Well lesson learned, next time I will just get on the treadmill and make up something myself before I let her plan out anything again. She practically had me training to hike Mt.everest with the incline she put me on...my ass has been screaming at me for days now trying to figure out why it wont stop hurting. Once again, thanks meredith for the AWESOME (awful) speed day.

20sec on 40sec off (5 min)

    -incline 7 

    -speed 10.5/11

10sec on 20 sec off (10 min)

   -incline 10 

    -speed 11

10sec on 50sec off (5 min)

    -incline 15 

    -speed 11/11.5

20 sec on 40 sec off (2 min)

    -incline 5

    -speed 12

Needless to say that was enough workout for me for the day. I'm still feeling it, the plan is to start back on monday...sorry Memorial day but I will not be taking a day off to celebrate you...back to the grind.