today, 30 min swim (6am), 35 min run, 15 min fartlek
sunday, 45 min swim, 1:45 bike
sat: 50 minrun (20 minutes HARD)
friday, 20 min run, strides
thurs, 30 min swim, 40 min run
wed, 30 min swim, 20 min run, intervalson bike, 6min, 5/5/6
tues, 30 min swim, 45 min run, 40 min bike
mon, 40 min run, weights
foot achy, but improving. running wise, i'm BASICALLY where i was 3 months ago, w/ no overall loss in fitness.
not a terrible injury cycle, all things considered.
Monday, October 29, 2007
Sunday, October 21, 2007
state of the luke.
state of the luke.
well, yesterday, i ran for an hour (slow), and played guitar w/ a friend for a couple hours, and did chores. this past week, i did a tempo run (4 miles at a little under 28 minutes), and did an interval set of 2 miles warmup, then 3;30 (:60 recovery), 4;30 (:90 recovery) and 5:30. i meant to go 'back down the river' but i had a meeting. still some quality.
the sprained foot is still an issue. threw in a couple easy runs though.
today, biked (easy) for 85 minutes, then did the team time trial (3200 m) that i missed early season w/ injury. i was 12:25, so that's OK, better than last year by almost :23 seconds, not where I wanted to be this year, but, injuries aside, i'm at least back to where i was late summer. and i was basically running alone, so no one to race (that matters), so it's really an OK workout.
the team is ramping up for districts and state. I won't actually 'taper' as the entire school year has felt like a taper as i've moved from 20 hours a week to just doing the team workouts. so i'll try to add base training over the next few weeks. my goal would be to go 10 hours, 12 hours, 14 hours, 16 hours over the next 4 weeks, w/ no (or minimal) speed work in there.
in 2 weeks, i'll start the frisbee team going w/ our 'fall mini camp'. basically, i just roll out the discs, but it's a good chance for them to get some play time. in the past we've gone with a one day tourney, but i don't see that happening this year due to a variety of reasons.
last year was a year where w 'underperformed' at state, but we've over achieved in the prior years, and it's not like we collapsed, just failed to make our goals in a year where 3 key losses (injury, injury, moved) took away a few kids from key opportunities to help the team.
in terms of experimenting, i may have incorporate some H stack this year on a limited basis, mainly to train the 'd' to be used to it as all the valley teams play it. i still prefer to develop V stack as opening up opportunities for full field play, but it's an experiment. i'll probably run a simple H stack based on the preferences of the valley teams, which is
disc in the middle, hit the main cutter under, looking for the deep look, dump to handler.
if disc is swung, preference is give and go, look deep, w/ a bounce back and recenter to other handler, then reset.
if we can do THAT, and defense 'that', it will at the very least force the valley teams to go to 2nd and 3rd options. main goals will be to stop easy under cuts, and to deny the up line handler cuts. sounds easy enough.
well, yesterday, i ran for an hour (slow), and played guitar w/ a friend for a couple hours, and did chores. this past week, i did a tempo run (4 miles at a little under 28 minutes), and did an interval set of 2 miles warmup, then 3;30 (:60 recovery), 4;30 (:90 recovery) and 5:30. i meant to go 'back down the river' but i had a meeting. still some quality.
the sprained foot is still an issue. threw in a couple easy runs though.
today, biked (easy) for 85 minutes, then did the team time trial (3200 m) that i missed early season w/ injury. i was 12:25, so that's OK, better than last year by almost :23 seconds, not where I wanted to be this year, but, injuries aside, i'm at least back to where i was late summer. and i was basically running alone, so no one to race (that matters), so it's really an OK workout.
the team is ramping up for districts and state. I won't actually 'taper' as the entire school year has felt like a taper as i've moved from 20 hours a week to just doing the team workouts. so i'll try to add base training over the next few weeks. my goal would be to go 10 hours, 12 hours, 14 hours, 16 hours over the next 4 weeks, w/ no (or minimal) speed work in there.
in 2 weeks, i'll start the frisbee team going w/ our 'fall mini camp'. basically, i just roll out the discs, but it's a good chance for them to get some play time. in the past we've gone with a one day tourney, but i don't see that happening this year due to a variety of reasons.
last year was a year where w 'underperformed' at state, but we've over achieved in the prior years, and it's not like we collapsed, just failed to make our goals in a year where 3 key losses (injury, injury, moved) took away a few kids from key opportunities to help the team.
in terms of experimenting, i may have incorporate some H stack this year on a limited basis, mainly to train the 'd' to be used to it as all the valley teams play it. i still prefer to develop V stack as opening up opportunities for full field play, but it's an experiment. i'll probably run a simple H stack based on the preferences of the valley teams, which is
disc in the middle, hit the main cutter under, looking for the deep look, dump to handler.
if disc is swung, preference is give and go, look deep, w/ a bounce back and recenter to other handler, then reset.
if we can do THAT, and defense 'that', it will at the very least force the valley teams to go to 2nd and 3rd options. main goals will be to stop easy under cuts, and to deny the up line handler cuts. sounds easy enough.
Tuesday, October 02, 2007
state of the luke.
frisbee corner:
vertical stack is much misunderstood and overuse of h-stak presupposes that handlers can't go deep. h stack is a nice modification to what is now a windless national series. this is the year of hurricane chamique, the vertical stack team wins.
1000's
9/29/2005 3:42, 3:49, 3:49, 3:49, 3:34.
10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30
9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
and last week
9/26
3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown. so one extra., tighter group, faster overall.
so, just ok. the foot is just coming around (thanks to my sponsor, aleve, 4 per day). last saturday i did 4x4 minute runs, and a hard monday run, so, it's improving. this past week was the intervals, then a couple easy runs. kids had a race saturday, i did 5 x 4 min intervals, w/ 10 min warmup, 90 seconds between intervals, plus additional easy running for 1:10 total. sunday was a juggling festival, learned 4 new tricks (clubs under left leg, under right leg, 5 ball flash (so i exchange 5 balls, but cant continue to juggle them), and a new pass (i.e, between 2 people juggling). oh, i was driving a borrowed car, so i dropped off the kids i was chaperoning (and my gear) and then jogged home 4.5 miles.
mon, 8 miles, with 10 x 1 minute hard w/ 1 min recovery mixed in at the end.
today, 35 minute run. probably a slow 4 miles. plus weights (3 x squats (bar only, full parallel squat, 15 reps), sit ups in the chair (leg lifts) til failure, pushups (3x20 w/ feet raised), chinups (3 x 7), side leg lifts (in the dip thing), back extensions (3x20).
my foot is improving, but not good. there is some smal chance i'll make it to nationals, but no promises. i MIGHT go play ulty this sunday night. bottom line, i'd be accepting of my numbers if i was healthy, considering i'm a MUCH better cylclist than last year: but i think THINK i'd be 5 seconds better accross the board if i hadn't gotten hurt.
nationals preview.
semis: sockeye v. chain. furious v. bravo. finals, sockeye d. furious by 2.
other quarter finalists, bravo, jam, condors, boston.
ok, i actually think it's jam's year, but i bleed green and red. too many years at nationals w/ fish and chain. so boys, put that last bit on the locker room door and fucking bring it.
my 28th birthday in 20 minutes. school is good. tommorrow, 1000s on the 'slow course', so if i go faster than 4 on them all that's good. the 1000's are longer than a 1000 though, so, i go into it only wanting to pick off some kids.
review of year goals:
guitar: my goal was to be able to play 25 songs. check. but i still need sheet music to do so.
running 5km: sub 18. uh, not looking good. but i've got 1 month of charging, and i'm on the mend. but i missed 8 weeks of training, so if i go sub 19, that'd be a win.
juggling 5 balls: well, i've flashed them, but i'm not fully there
skiing: sub 29 10km on a fast race day: tbd.
teaching: be better. check. accross the board, but i'm still bad/slow at grading. but preliminary work indicates i'm aceiveing the bigger goals (buy in, attendance, participation, mastery) without a bunch of easily graded busy work.
go throwback.
vertical stack is much misunderstood and overuse of h-stak presupposes that handlers can't go deep. h stack is a nice modification to what is now a windless national series. this is the year of hurricane chamique, the vertical stack team wins.
1000's
9/29/2005 3:42, 3:49, 3:49, 3:49, 3:34.
10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30
9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
and last week
9/26
3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown. so one extra., tighter group, faster overall.
so, just ok. the foot is just coming around (thanks to my sponsor, aleve, 4 per day). last saturday i did 4x4 minute runs, and a hard monday run, so, it's improving. this past week was the intervals, then a couple easy runs. kids had a race saturday, i did 5 x 4 min intervals, w/ 10 min warmup, 90 seconds between intervals, plus additional easy running for 1:10 total. sunday was a juggling festival, learned 4 new tricks (clubs under left leg, under right leg, 5 ball flash (so i exchange 5 balls, but cant continue to juggle them), and a new pass (i.e, between 2 people juggling). oh, i was driving a borrowed car, so i dropped off the kids i was chaperoning (and my gear) and then jogged home 4.5 miles.
mon, 8 miles, with 10 x 1 minute hard w/ 1 min recovery mixed in at the end.
today, 35 minute run. probably a slow 4 miles. plus weights (3 x squats (bar only, full parallel squat, 15 reps), sit ups in the chair (leg lifts) til failure, pushups (3x20 w/ feet raised), chinups (3 x 7), side leg lifts (in the dip thing), back extensions (3x20).
my foot is improving, but not good. there is some smal chance i'll make it to nationals, but no promises. i MIGHT go play ulty this sunday night. bottom line, i'd be accepting of my numbers if i was healthy, considering i'm a MUCH better cylclist than last year: but i think THINK i'd be 5 seconds better accross the board if i hadn't gotten hurt.
nationals preview.
semis: sockeye v. chain. furious v. bravo. finals, sockeye d. furious by 2.
other quarter finalists, bravo, jam, condors, boston.
ok, i actually think it's jam's year, but i bleed green and red. too many years at nationals w/ fish and chain. so boys, put that last bit on the locker room door and fucking bring it.
my 28th birthday in 20 minutes. school is good. tommorrow, 1000s on the 'slow course', so if i go faster than 4 on them all that's good. the 1000's are longer than a 1000 though, so, i go into it only wanting to pick off some kids.
review of year goals:
guitar: my goal was to be able to play 25 songs. check. but i still need sheet music to do so.
running 5km: sub 18. uh, not looking good. but i've got 1 month of charging, and i'm on the mend. but i missed 8 weeks of training, so if i go sub 19, that'd be a win.
juggling 5 balls: well, i've flashed them, but i'm not fully there
skiing: sub 29 10km on a fast race day: tbd.
teaching: be better. check. accross the board, but i'm still bad/slow at grading. but preliminary work indicates i'm aceiveing the bigger goals (buy in, attendance, participation, mastery) without a bunch of easily graded busy work.
go throwback.
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