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track workout 2008 07 22

Book page kitt decided around 15:01 on 22 July 2008 to publish this: 

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
2 sets of 15 pushups
2 sets of 45 crunches
2 sets of 15 rocket jumps

2 sets of 5-10-5
2 sets of 25 single leg ankle raises
2 sets of 15 single legged 12 inch bench hops (hop up 12" stadium
bench aprox 15 times each leg)
2 sets 10 box jumps (jump up aprox 20" onto a box/bench)

alactic speed endurance
3 sets of 10x40m (30s rest/rep, 5min between sets)

cool down lap
abs

Today's track workout

Blog Posted by kitt at 22:08 on 15 July 2008

Having not gone to yesterday's velocity because of a migraine (an annoying, frustrating, painful, bothersome mirgraine), I desperately wanted to do something today. The headache was still lingering, though, so, really, not much was going to happen again today. Except that, crap, something, anything, right?

So, when Doyle sent out today's track workout, I figured it was an omen. I went.

I missed the warm up run, but managed a quick lap, and jumped in the with form running. My achilles was hurting a LOT on the warm up lap, and the form running was nearly impossible. Maybe this wasn't such a good idea.

The plyos were straight forward, and pretty short, with the single leg ankle raises being really the only problem I had (well, and the girlie pushups, but I'm saving myself for tomorrow).

2 sets of 15 pushups
2 sets of 15 lunges each leg
2 sets of 20 squats
2 sets of 15 tuck jumps
2 sets of 25 single leg ankle raises
2 sets ice skaters of 14 leaps, 7 each leg

Next came the real reason we were here, eh? The sprints.

Four each of five different sprint lengths, types and rest times.

1. 0 to 40m sprint, rest 30 seconds in between
2. 0 to 25m to 0, rest 45 seconds in between
3. 10m to 0m to 40m, rest 45 seconds in between
4. 0 to 25m to 0 to 25m to 0, rest 60 seconds in between
5. 0 to 10m to 0 running backwards to 40m to 0, rest 60 seconds in between

Andy, Doyle, Shirley, Jason and Warren were at the track, with Tyler showing up for the sprints, who cares about the plyos at the beginning, eh?

I was, expectedly, the slowest of our group. If I tried really hard, ran all out, I could sorta, kinda, maybe, a little bit keep up with the group, where "keep up" means "finish withing 3 meters of the person in front of me." I realized fairly quickly that neither my achilles, nor my fitness were going to let me keep up that pace, with the achilles stopping me from where the heart wanted to go.

I tried stretching between runs and between sets, but wasn't able to get my calves and achilles loose. After the first three sets, I was ready to be done. I was just done. All the doubts, all the frustrations, all the disappointment of the last few months settled into my achilles, and I wanted to just stop.

I don't know why I kept running. I did. I finished the workout an embarrassingly far distance behind everyone else, but I finished.

Those first few steps back are hard. I hate that I'm slow. I hate that I'm perpetually injured. I hate how far off I am from what i was. I hate that I'm frustrated. I think that fundamentally, I hate that I ended up in the middle. I am, of course, on the decline. I was never a star, never more than an okay player, solid in most respects, weak in others, and never a star.

Of course, everyone can't be a star. "If everyone's special, no one is," or something like that. I don't even know if I'd like the mini-stardom being a great player brings. I would have liked, however, to be good at something, and have known that I was good at it. To have that feeling of complete self-assurance, self-confidence, and a complete lack of self-doubt.

Yeah.

Well...

I finished the workout. Good for me.

track workout 2008 07 15

Book page Posted by kitt at 19:50 on 15 July 2008 
warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
2 sets of 15 pushups
2 sets 15 lunges
2 sets of 25 single leg ankle raises
2 sets squats x 20
2 sets of 15 tuck jumps
2 sets ice skaters x 14

short sprints (cones at 0, 10, 25, and 40 yards):

a) do four 40 yard sprints; rest 30 seconds in between
b) do four 50 yard sprints between the 0 and 25 yd cones (down to 25, back to 0); rest 45 seconds in between
c) do four 50 yard sprint as follows: start at 10, run to 0, run to 40; rest 45 seconds in between
d) do four 100 yard sprints between the 0 and 25 yd cones (down to 25, back to 0, down to 25, back to 0); rest 60 seconds in between
e) do four 100 yard sprints as follows: start at 0, run to 10, run backwards to 0, run to 40, run to 0; rest 60 seconds in between

cool down lap
abs

track workout 2008 07 08

Book page kitt decided around 19:48 on 8 July 2008 to publish this: 

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

plyos:
15 push ups / 75 crunches
2 sets of 25 single leg ankle raises
3 sets 5-10-5

intervals:
3x100m
2 sets A shuttles (4 cones at 5m apart, 4 shuttle runs of 2-3-4-3-2,
3-4-3-4, 4-4-4, 4-3-2 returning to cone 1 after each)

cool down lap
abs

track workout 2008 07 01

Book page Instead of being asleep at 21:30 on 1 July 2008, kitt created this: 
warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

plyos:
2 sets of 12 pushups
2 sets of 25 single leg ankle raises
2 sets of 15 tuck jumps

intervals:
4x200
4x100
8x40

cool down lap
abs

track workout 2008 06 17

Book page Instead of being asleep at 12:39 on 17 June 2008, kitt created this: 
I've thrown in some of the Snertz exercises during the plyos for fun.
As the season progresses and we drop down to shorter distances, we'll
probably see more.

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching
4x100m strides (50% effort... take it easy)

plyos:
15 push ups / 75 crunches
4x15 "ground jumps" + 40m sprint (touch the ground then jump as high
as you can reaching for the sky 15 times then immediately sprint)
4x15 tuck jumps + 40m sprint (jump and tuck knees towards chest quickly)
15 push ups / 75 crunches

interval:
3x400m (around 90s rest)
3x200m (head back to start and add 20s rest or so)

cool down lap
abs

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