Interval Run

I used my iPod to time the intervals. I tried to remember how far I got during each interval, then used the distance measuring tool on Google Maps to measure my progress for each interval, but there only distance I'm sure about is the total.

1400m in 5:08 (Refused - New Noise)

450m in 2:59 (Ratatat - Spanish Armada)

1450m in 5:14 (Flipsyde - US History)

400m in 2:49 (Jay-Z - Sunshine, Ratatat Remix)

1450m in 5:06 (Young Buck - Stomp, Ratatat Remix)

430m in 3:11 (Jose Gonzalez - Down the Line)

1400m in 4:42 (Streetlight Manifesto - Here's to Life)

Total: 6.98km in 29:09

or 4.34mi at an average pace of 6:43

Because I wasn't on Cook...

helping to crush Temple today at the home tournament, instead I ran 5k (my route was actually just over 4.7k). But with this little wrinkle: every 5 minutes on the clock, stop running and do 25 squats and 25 pushups. But the clock does not stop for the squats/pushups.

I finished in just under 30 minutes, including my 5 rounds of squats/pushups (125 total of each). It wasn't as much fun as the tournament probably was, but I think it'll make the tournaments in April a lot more fun when suckas can't keep up with me.

That's right, suckas.

Hills

Focus on acceleration:

10x(30yd sprint up 50degree grass hill, walk down)

Focus on top speed:

3x(75yd sprint up 30degree hill, walk down)

Focus on manliness:

6x(100yd sprint up 20degree hill, jog down, no rest)

Focus on stride length:

4x(200yd sprint up 15degree hill, walk down)

Focus on overspeed:

5x(100yd sprint down 15degree hill, walk up)

Focus on finishing:

100yd sprint down 15degree hill to stride 100yd up to 100yd sprint up

Free Time Before Our Meeting

I had some free time after class and before our meeting last night so I went for a run.

Roughly 2miles at around 16mins

I was hoping to do more, but I felt like ass so I stopped (my legs and lower back were sore from a sick squat/deadlift workout from the day before). I decided to not completely give up, so I jumped some rope for about 15mins.


100 jumps (break)
75 jumps (break)
65 jumps (etc)
50 jumps
40 jumps
~10 single leg

Intervals and Suicides

10x(30 seconds hard, 30 seconds easy)

full recovery

5 suicides (15, 25, 40 feet)
--loser does 10 pushups
--winner does 2 pistol squats per leg

30 minutes throwing, focusing on speed control

Ice-Storm Sprinting

Amidst the ice-storm:
4x(110yd stride uphill, jog down110yd
sprint uphill, walk down)

Back indoors:
25 burpees, 25 crunches

I was going to do more inside, but got invited to dinner out at the last minute. The strides were similar to sprints, but with a focus on exploding from each leg. For sprints, the focus was covering ground as quickly as possible...obviously!

I don't need a gym

3.8mi in 29:10 (2.8 in 21:20, last mile in 7:50)
2 minutes rest, then:
as many rounds as possible without rest:
10 pushups, 10 crunches

I got through 5 without rest, then did one more set with a two second pause between each of the last five pushups (no rest for the crunches). So, 6 rounds total. I emphasized good form on my pushups, exploding up and going through the full range of motion with each rep. I stopped after 6 rounds so I wouldn't have to sacrafice form.

How are you getting ready for the season? Post your workouts in the comments.

Party and bullshit

2mi in 13:48 (6:00, 7:48)
60 minute yoga class

A great cardio/recovery routine for getting the kinks out.

I've already cracked a cider and I'm ready to put a few kinks back in, cuz I'm making this new year a challenge.

31, but 25 with the windchill

3mi on the College Ave loop

My time: 21:30
1st 1.5mi in 10:23 (6:55 pace)
2nd 1.5mi in 11:07 (7:24 pace)

Glenn's time: 21:21
1st 1.5mi in 10:23 (6:55 pace)
2nd 1.5mi in 10:48 (7:12 pace)

"Rule #1 is no chumps."

No practice, so I went running

4.5mi in 36:49 (8:11 pace)

1st 1.5mi in 12:26 (8:17 pace)
2nd 1.5mi in 12:46 (8:31 pace)
3rd 1.5mi in 11:47 (7:51 pace)

I took the College Ave loop that we run in the winter.

Now I'm watching the football team dominate.

The way we're going to dominate this spring.

Can't wait can't wait can't wait.