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.