so that's what you call a family...

went down to the fields of umass practice.

active warmup

plyo workout from tuesday

and then played some points at zoodisc practice.

should have stretched.

whoomp there it is

track day.

felt pretty tired getting there, but was tight for time so it forced me to get into it quickly, which is good.

couple laps, building speed. one lap of jog curves, stride straights.

active

12x20 yards w/20 seconds
2minutes
10x30 yards w/30 seconds
3minutes
8x40 yards w/45 seconds
4minutes
6x60 yards w/60 seconds
4minutes
5x80 yards w/60 seconds

happy with how this went. really focused on getting out quickly, lots of steps and then getting into a powerful stride.

work.

fireworks at lake michigan

gym today.

really felt like ass. quick, easy, 5 minute treadmill warmup

active in the gym. this felt pretty good.

plyos

2x15 laundry jumps
2x30 yards frog hops
2x30 yards single leg bounding
2x30 yards both legs bounding
2x30 yards power skips
2x10 alternating lunge jumps
2x10 rim jumps

next week, move up to 3 for each

weights

overhead db press incline
2x8 @40s
1x8 @45s

calf raises
3x15 each leg w/45

lat. pulldown
3x8 @135

ab bench thingy
3x20
3x15 each side

deadlift
1x8 @125
2x8 @135

benchpress
3x5 @ 135

single leg bulg. split squat
3x8 w/25s

single leg rdl
3x8 each leg w/25s

db swing
3x8 @25

ab decline
3x10 rocky

db fly on balance ball
3x8 w/25s

chest touch thingy
3x8 w/30s

full stretch

sauna.

good day in the gym. pretty happy about it.

no bra with that blouse...

went for the aforementioned bike ride.

again, was really happy with my effort. made sure the hills were rocked, kept the pace up on the straights and then used the downhills to get the legs back.

moon looked awesome from 116.

the whole world is watching. what are you going to do?

look at that peacoat, tell me he's broke

updateville.

thursday was planned plyo/lift day but ended up being a going to the pond and being a tard instead. oh well. actually tried to run around a little bit and got some sprints in.

thursday night. less of that.

friday was an off day, felt like hell, not just from thursday night either.
stretched a little bit.

saturday and sunday were practice days.
tough days to push through, that's for sure. really was running on low energy after nearly no sleep friday night and a stomach thing that was killing me. overall, actually felt like i had a good practice saturday.
sunday was more of the same. didn't have any energy, but still pushed through and made sure i was getting as much out of the practice as possible.

didn't really stretch afterward, but don't feel too awful today. a positive i wasn't expecting.

today i am going to hop on my bike and rock my amherst loop. hopefully i will get the chance to push as hard as i did last week and make the hills really worth it.

overview of the shape i am in right now.

straight line speed is coming along well. if a disc goes up and i am even or a little bit behind or ahead, i am confident i can get to it and at least have a play.

i really need to focus on my change of direction speed. this weeks track workout and also adding in some change of direction stuff with cleats or agility/sprint stuff in a gym will really put me in the next level or defender and cutter.

hopeful schedule for the week.
today-bike
tuesday-plyo/lift
wed. - track
thursday - possibly plyo and zoo practice, if not, lift/plyo
friday - stretch and maybe short run
sat/sun - practice

let's go get 'em. you have put a lot of work in the past 9 months, don't get distracted by that. the work you did in april, march, or january ain't going to mean shit if you don't work harder now.

pretty sure there are still a lot of doubters out there.......

we the people do not want war

ugh.

attempted the track workout today.

first two sets went really well.
28,29 28,30

and then my entire body started to cramp, including my face.

took a decent amount of extra time to stretch and have some water, but could not do anymore 200's, so i did a mile of sprint/stride the straights and jog the curves.

took 7:24 to do the mile, so i wasn't going too slow on the corners.

really felt like i needed to some more sprinting after seizing up earlier and did 8x30 yards, switching up my front foot and starting from different positions (like in a stack)

full stretch with situps.

stupid body

fight with tools

gym dayshow.

treadmill.

about 4 minute warmup, moderate pace
10 minute interval run
1 min. on/ 1 min. off

active in gym

plyos

2x15 laundry jumps
2x30 yard frog jumps
2x30 yard single leg bounds (each leg)
2x30 yard both leg bounding
2x30 yard power skips
2x10 alternating lunge jumps
2x10 rim jumps

weights

overhead db press incline 5
2x8 @ 40
1x8 @ 45

calf raises
3x15 each leg w/45

ab bench
2x15 on weighted one
2x10 each side
1x20 unweighted

lat pulldown
3x8 @ 135

chest touches
3x10 each arm w/30

deadlift
1x5 @ 115
1x8 @ 125
2x8 @ 135

benchpress
3x5 @ 135

single leg bulg. squat
3x8 each leg w/22.5

single leg rdl
3x8 each w/25

ab decline bench
1x10 rocky style
1x11 rocky
1x12 rocky

ab ball crunch
1x30

man tacos
1x20

full stretch

sauna

not a bad day. didn't feel great, but felt like i am making progress.

remember this.

http://www.bailey-russel.smugmug.com/gallery/5887207_wfNkn#365892904_UaQEa