Thursday, October 21, 2010

moon ice

Tuesday, October 19, 2010


Wednesday, September 29, 2010


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.
9/26/2007 3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown.
9/22/20009 3:25, 3:21, 3:15, 3:11, 3:20, 3:25
10/6/2009 3:35, 3:20, 3:15, 3:02, 3:18
10/23/2009 3:26, 3:21, 3:18, 3:15, 3:12

and 10/27 400/800/4/8/4/8/4 in drake

9/29 3:23 3:13 3:13 3:16 3:26
achy hamstring at end of last 400

Wednesday, September 08, 2010


huh i guess that was an OK workout after all

2010 2:00 rest 6:10, 6:00, 5:50, 5:50 (painful
2010 (1:30 rest). 5:53, 5:53, 6:00, 6:25 (last at tempo pace)
2009 (2:15 rest) 5:52, 5:52, 6:00, 6:04, 6:35 (last was at tempo rate).
2008 (3 minute rest) 6:10, 6:00, 5:50
2007 (don't know the rest) 6, 5:55, 5:50, at 5:57.
2006 (don't know the rest) 6:18, :15, :15, :05, :10

Sunday, September 05, 2010

13 miler.

dirty half course, plus a little, minus a little (took a right one junction too soon. think it shortens the course a bit). didn't start GPS for about 1/4 mile, reads a little short in the woods. closer to 8:07 would be guess. if so, i'm pretty happy. didn't have HR monitor strap, but felt like i was on the OK side. if i can go 40 sec faster per mile in the trail 1/2 marathon in one month, i'd be stoked.

Friday, September 03, 2010



9/27/2005 4:00, 3:45, 3:35

2007 april 18 4, 3:40, 3:30

8/18/09 3:45, 3:35, 3:25, 3:21.

9/2009 . 3:25, 3:20, 3:25, 3:18, 3:15.

may 5 2010 3:50, 3:40, 3:30, 3:22

may 10 2010 3:35, 3:25, 3:20, 3:15

may 18 2010 3:35, 3:32, 3:30, 3:20, 3:22.

may 25 2010 3:10, 3:15, 3:15, 3:20, 3:30, 3:30 (cheated, and estimating for the last one) went out a little hard.

aug 31 2010 3:45, 3:45, 3:35, 3:30. uninspired. first
team time trial the next day. 12:53. slowest in years. but back to back hard days after a pretty unambitious summer.

Tuesday, May 25, 2010


9/27/2005 4:00, 3:45, 3:35

2007 april 18 4, 3:40, 3:30

8/18/09 3:45, 3:35, 3:25, 3:21.

9/2009 . 3:25, 3:20, 3:25, 3:18, 3:15.

may 5 2010 3:50, 3:40, 3:30, 3:22

may 10 2010 3:35, 3:25, 3:20, 3:15

may 18 2010 3:35, 3:32, 3:30, 3:20, 3:22.

may 25 2010 3:10, 3:15, 3:15, 3:20, 3:30, 3:30 (cheated, and estimating for the last one) went out a little hard.

Tuesday, May 18, 2010

9/27/2005 4:00, 3:45, 3:35

2007 april 18 4, 3:40, 3:30

8/18/09 3:45, 3:35, 3:25, 3:21.

9/2009 . 3:25, 3:20, 3:25, 3:18, 3:15.

may 5 2010 3:50, 3:40, 3:30, 3:22

may 10 2010 3:35, 3:25, 3:20, 3:15

may 18 2010 3:35, 3:32, 3:30, 3:20, 3:22.

Monday, May 17, 2010

state OH10! (mostly varsity)

Best year ever? I've had some amazing kids come through the school, but this was my most successful mixed team yet. We lacked the one cannon armed kid we've always had, but had great depth accross the board. IN fact, I don't think we connected on any +50yard out passes, all weekend. But I don't think we took more than 3, and we were very successful on the 40ish range, with long throws coming from as many as 5 of my 11 players.

Most impressively, we ran, at least 70% of the offense: executing the cuts, scoring pretty frequently on 4-6 passes, lots of scoreing on 3 or less possessions (trust me, that's a big improvement). Many of them on 'one offense' or 'one defense.'

I really had no idea of what to expect. Last year, we didn't have a UPA event, and, we played no tournaments outside of our city teams. When we played our first tournament 7 years ago(technically 6 years ago, as this is the 7th state), we scored the first 2 points of the day against perennial powerhouse churchill, and never looked back enroute to scoring no more points the rest of saturday play. Over the years, we've still never played a single tournament outside of Or. State States. Which we once hosted.

We've gone 0-6, 3-4, lot's of .500 years, and then this year 5-2. Here is the link.

(1) Churchill 6-0 in pool play; won the final
(2) Summit Varsity 5-1 in pool play
(3) Sheldon HS 4-2 in pool play; won the 3rd place game
(4) Crescent Valley Tribe 3-3 in pool play
(5) Grant HS 2-4 in pool play; won the 5th place game
(6) Summit B 1-5 in pool play
(7) Corvallis HS 0-6 in pool play

We had very suprising margins of victory, until we met the Churchill Juggernaut. Our earlier 13-0 and 13-5 wins go away really quickly, when you are used to scoring those against a team that will give you 3 chances. Churchill has one absolute stud player, who looks ready to make the jump to the next level, and several very talented players who may do the same.

They played a great TEAM game, so it's it's difficult for me to assess individual talent. Lots of seniors. Great flow out of the Horizontal stack. Success long and short. They didn't blow me away with their defense, but frankly, in a 13-5 win, not getting any take aways from us doesn't speak to any 'lack' of defensive talent.

OH, and ironically, we scored the first 2 points against them in our first game against them.

IN the build up to our games, here is the round by round summary.

Round 1
Summit 13- Corvallis Mixed 0
A good draw. Corvallis mixed is a brand new team, (or rather, a return of a legendary program). The new team is young, and until 2 weeks ago, uncoached. But, now with some coaching, they may be on the upswing. This weekend was hopefully a jumping off point. But, it served as a huge confidence booster to my kids. And the seeding was luck, as this was the 5-6 game coming in. Turned out we were underseeded, but I told the tournament director that if Grant, Churchill, CV, and Sheldon had a tourney under their belt, we should be no higher than 5th. I think there was not a single call the whole game, by either side, no arguements. I'd played a couple games of the Gandy Goose with the new coach, and it was a really pleasant experience. Having been there (new coach of a new team), I really appreciate what the kids and coach are going through (fun for the kids, teeth gnashing frustration for coach, at least it was for me in past years. arthi seemed to handle it with more aplomb than I have in the past).

Round 2
Summit 13-Sheldon 3.
A stunning upset, at least on past results, but a wake up call for me to the vagaries of HS ultimate from year to year. They had some good talent, but just didn't get it going. And, it was my first inkling in our future of winning points that involved a turnover or two. Super classy, I'd played a tournament with the coach last year. Definitely, one of those games, where coaches are on the same page, and if they asked us, we'd probably have had the same opinions on calls and stuff. The turning point of the game was a best of 1 ROCHAMBO for a line call on the other side. A call that I had no opinion on being on the far sideline. But this ROCHAMBO: we won after, no kidding, 10 straight tied throws. Couldn't have been a cleaner game.

Round 3.
Summit 12 - Grant 3
The tournament format was 4-3 or 5-2, offense decides. Grant had a small team with only 5-7 guys on saturday, and 4 experienced girls. They (understandably, based on their experience) assumed it was 4-3,3-4 (their coach, an experienced dude wearing a barrio shirt missed the captains meeting). We played offense calls for a while, then they had a guy go down with cramps. Hmm. We played 6-6, 3boys 3 girls. It was a bit contentious, and I told my buddy (who's kid i'm coaching) that was the hardest 12-3 game i've ever played. Bottom line, they made calls, which is not inherently wrong, we usually don't, but that's team policy: until you know and play by every rule, don't bore me with cheap travel calls when some of the team travels. Didn't like the contention, didn't mind it. Good for the team to harden up a bit.

We had a bye round. I went for a 5 mile run.

Sat/Night Sunday Morning.
Camping was eventful. But not for the reasons that every coach fears. The campground was a grassy oak tree shaded place. I stayed there friday with 8 of the boys, and we were in bed by 10. I slept on the ground, and went to sleep staring up at the swaying tops of trees. Awesome. Too much light polution to be perfect, but I had an eye pillow. Saturday night, the whole team (v and JV are there). I again slept on the ground, curfewed them at 10, had to tell one kid he couldn't take his shower at 10 (sorry dude, i told you the curfew). Slept on the ground to make sure that there were no shenanigans of co-ed camping. Slept like a champ.

IN the morning, dads cooked pancakes and eggs, and a random cow ran through camp. Told the kids to stay away. Didn't get a look to see if it was a cow or a bull. It was MOOOVing too fast. Udderly amazing though. OK, I've milked this too much. The cow ran off to the west into the RV park. WE drove into town, saw police lights, long story short, one of our cars reported a cow sighting. The cow had escaped. And run at least 4 miles to campus. free at last.

despite my best efforts, rather than warming up at 8 for our churchill game, we warmed up at 8:40. We went up 2-0, before losing 13-5.

Round 5 (our 4th game)
Churchill 13- Summit 5
Once they got going, we could't hang. We let them run by us to the endzone too much. Too much inexperience, vs too much experience. Too many seniors, vs too many sophmores. Too many big arms vs an offense than needs 4 passes to score. Again, they had 1 obvious great individual talent, and some other good players. They had no coach, which, I think HS teams should have a coach on hand so that I can talk to someone about 'game issues' without engaging the athletes: to do so is to be pedantic. A couple highlights though: when we had it going, the offense looked good. We just didn't have the bombs to make them crumble. And my sophmore was covering their senior stud, and at least 'kept him honest'. I won't say he stopped him, but he did 'take a charge' and challenge most throws. and hopefully with reinforcement he gets that it's not tag, it's keep away. maybe if we hold a mark or two, he gets a block or two next time.

Round 6
Summit Varsity vs Summit JV
13-3. Back to form. Vs teams willing and able to have a couple turnovers, varsity wins. My JV team had 2 players who were of 'a' quality, and specifically would have been great goal scorers defenders, but, I thought it best to let the JV team have some anchors. Appropriately chippy, but only lightly so. I got in a run during the pregame and early game, as I didn't want to 'over coach' one team or another. From 5-1 I just worked with each team a bit to get them to focus on improvement.

Round 7
Summit 13-Crescent Valley 5.
We may have been automatically into 2nd before this game based on other outcomes and point diff. But I didn't discuss this with the team. Until about 5-4, I don't think CV's offense had a single turnover. I was very concerned. Their H stack was a slower, but equally effective version of Churchill's. But it faded, and we won. They were The coolest of the cool. And they deservedly won the spirit award, and it's always good to see that not as some bail out for last place team (allthough, the corvallis mixed team was no less deserving). They constantly showed courtesy and respect, slapped hands after good plays, etc. I can only hope that they saw our team as showing similar quality. We've had some great games with them over the years, usually loosing. And Andrew, TD and coach, is nails in my book, coaching a nice game plan, yet holding his team to the highest level of accountabillity for personal behavior. And his team is made of the best quality kids. We faced them missing their best player, and I'd like my team to face them at 'full strength' as they are good.

In the 7 team round robin, the last round was 1-2, 3-4, etc.
We hung around a bit vs. churchill, but, they'd had a bye, they were better, our 11 person roster was just cooked. But all in all, a great weekend. A little chippy. Again, I wish they had a coach, not just a chaperone. The kids know how to play, but, I want an adult to chat with about the nature of the game, and to talk about if I need to address my kids' play or calls or whatever. Just b/c I don't want to have to talk to a kid as it either creates a sociological power differential, or resentment. In the earlier game, I made one rules clarification during half about a recurring misunderstanding about 11th edition fastcount / disc space, the count goes back 2 every time rule, but other than that, i just dealt with my own team and told them, i'm not calling your fouls for you. deal, and i'll explain the rule you didn't want to read about.

A note about the JV team:
Seeded 7th of 7, they showed steady progress throughout the weekend. Scoring better and better all weekend, it culminated in a big win over corvallis' new team. In the last round, they had a chance to move from 7th to 5th, having already secured at worst, the 6th spot. Against Grant, grant had a different guy get hurt. So we, at their request, played 3 girls every point. But Grant had to play 4 guys all game, so tough for my 12 JV guys, but fair. Game A bit chippy, but basically fair. And, at 11-8, I told my team, I could shorten the lineup, or we could play it out with our open rotation. They chose the open rotation, and lost 12-9 after a couple long points ate up the cap.

A wonderful weekend for the team. Ironically, I was talking to a parent 10minutes before the end of the JV game, and I said, "it's been perfect and... well one more thing, but I'll tell you later." I was thinking, 'and no one has gotten hurt.' 3 minutes later, a player went down with an ankle injury (lots of swelling, but hopefully a sprain).

'horrible noises' by me.

But a great game by the team, yeah storm.

Basic comments: Self called is always a mixed bag when players don't know the rules. And this is why i think teams should have a coach; if I see one of my players make an incorrect call, I tell them to let it go. Then I talk about it with them after, as they are new, and don't know the rules well, and can make incorrect calls. If I see one of my players as OUT, I tell them. IF we had coaches in HS, couldn't we just agree to stayon opposing lines, and make the calls, and agree that if we can't tell, give it to the other team (like tennis)? And agree that if our player doesn't make a good call, tell them to 'take it back?'

I'll NEVER do the UPA certification unless you come to bend: Sorry Will and Melanie, I coach 3 varsity sports, I'm an ASEP certified coach, I've played for 20 years on winning and losing teams. And I'm fair to the fault of my team. But, I do think every team should have a knowledgeable coach on the sideline. (Now, If you want to give me an online rules check, and accept my ASEP certification (more rigorous than UPA) as a substitute, I'm in.

Monday, May 10, 2010


just easiest to log em all in one spot

9/27/2005 4:00, 3:45, 3:35

2007 april 18 4, 3:40, 3:30

8/18/09 3:45, 3:35, 3:25, 3:21.

9/2009 . 3:25, 3:20, 3:25, 3:18, 3:15.

may 5 2010 3:50, 3:40, 3:30, 3:22

may 10 2010 3:35, 3:25, 3:20, 3:15

Wednesday, May 05, 2010

overturf hills.

9/27/2005 4:00, 3:45, 3:35

2007 april 18 4, 3:40, 3:30

8/18/09 3:45, 3:35, 3:25, 3:21.

9/2009 . 3:25, 3:20, 3:25, 3:18, 3:15.

may 5 2010 3:50, 3:40, 3:30, 3:22

not bad for early season. i did 7 in 2008 at like 3:40 average, but that's unofficial.

Wednesday, March 24, 2010

early season stuff.

Living in Bend, Oregon and coaching frisbee is tough to do. We're 200 miles from the valley teams, many more miles to the larger frisbee tournaments. Our weather is mercurial at best, crappy as an honest assessment, and sucktackular as a going concern.

But I've got a really great bunch of motivated kids this year, albeit, young, and/or inexperienced. Recruiting has led to an influx of 6-8 talented, varsity (or swing players) soccer players, so we have speed and some field sense.

We played indoor 10 times this winter, so I've got a core (a junta, or funta, if you wil) of players who have at least some reps throwing under their belt. I have some assistant/ co-coaches with good, high level college and club experience. I've got enough field space (it is 1 mile from campus, but I've got two full fields). And I've got 40 plus kids.

Thus far we're just getting into stuff. I finally have enough (50) frisbees (thanks discraft team rate).

We're practicing 3 days a week. Typical practice schedule is

Throw (I move around and give basic tips to new players)
Runn (Probably 5 min warm up)
Dynamic warmup (the usuals, plus some sit ups and push ups)
-Handler cut
-Come back cut
-Thrower option (cutter starts out away, and handler can wave, or fake the thrower back for an underneath throw. Or air it out)
-Vertical stack plays. Focus is on basics (i.e., handler cut at front, comeback cuts deeper, after releasing, run to the next spot, to get in the idea of moving the whole team downfield).

- 3v3 in a box. Set number of passes is a point. 3 points is a game. Great game for all, especially for new players, since lack of throwing ability is not a liability.
- Scrimmage. Make teams even, smaller fields right now. No move to break into A/B yet.

Week one we just did practice. Starting week two I run 2 days after practice. Varying the conditioning. the practice alone is tiring for most of the kids right now. We did Tabatas one day. A 4 mile run one day.

Spring break.
Low numbers, lots of throwing. Played 4v4 today. An alum was there to run me around. Game was pretty good. Gorgeous, 60 degree and light wind.

Super busy with work, but still skiing on weekends, and getting an extra run or two a week in addition to the friskee.

Tuesday, January 26, 2010

this one is for you...

normally i eschew posting non specific workouts to the 'frisbee' tag. but i'm making an exception.

wednesday, we're going to have our first gym practice. i'm going to limit it to throwing, handler cuts, and out in cuts. if it's an amenable group, we'll do some play run througs. i won't allow 'game play' in the small gym. it would probably be fine, but 90% of my athletes are already in sport, so i don't want cutting to injury to be a result.

drills i will run:
1) throwing: forehand and backhand (7min)
2) run 1 min, situps 30, run one min, pushups 20, run one min, situps 30, run one min, stepups on bleachers one min, run one min, stretch it out for 4 min. high knees, buttkicks, side to side, karaoke, skip. total time less than 18 min.
3) handler cut 5 min
4) out in cut 5 min
5) flare break cut deep 7 min
6) work on plays 15 min (flood left, cut under), zipper,
7) handler cut
8) under cut
9) stretch

should be 1 hour.

might have alternate access to the other turf gym in town. if we move there, we'll do this tuesday, and play hotbox and mini on wednesday.

indoor today, which is a pain. 2 hour nap on couch, ramp it up in a game, i can't sleep. ski tomorrow. gonna be a long week.

Wednesday, January 20, 2010

frisbee kickoff.

Summit High Frisbee is on.
I've got the indoor center reserved for an hour a week, it's a decent turf, kind of a field turf. We're playing for an hour, but, it's open before our reservation, so I can get 30 minutes of warm up in before we play: For the kids who can show up early, we mostly kick the soccer ball around and jog (I spent a few painful minutes in goal last week. Turns out gloves are a good idea), and then most of us do some dynamics in an unstructured way. I.e., I do them, and some of them mimic me. I'm not pushing much structure. If the discs are there (I make the kids tote them as I usually do a 30 minute bike ride to the center to get ready) we do the same thing, but with frisbee.

Then we run 2 drills for 7-10 minutes: A basic handler cut 2 line drill, then a out and in continuation cut 2 line drill.

Last week, I added a '3 option drill' tailored to indoor, but applicable to outdoor.

2 lines, cutter cuts 'break mark', then 'deep', then back in for 'open side underneath cut.' You can throw any throw you want. Mostly they jack it, but next week i'll make the deep cut to the forehand side, and I'm hoping they choose the under, since my young team doesn't have really solid long flicks. I'm not overlooking the skill, but my intent is to get them dialed in for THIS GAME and work on decision making. I'll be working in the longer throws, but hoping to always do it in the vein of decision making being important. If I get a bunch of kids who can throw it 20 yards flat, or 30 yards floaty, and a few kids who can crank it, we'll be as good as we can be living in the ice land. The drill cut takes a little longer to develop, but i'm looking to foster ideas of

1) running the whole field
2) taking the easy shot
3) get comfortable using the full stall count.

ideas that i will build on this are to

4). short stack. this makes it more viable for your longer run to be more viable. (in a full field, it would probably be as a continuation cut).
5) realistic pivots: the 'fake' to the break side is an attempt to throw, even if the mark takes it away. the only flaw here, is that the 'BIG FAKE' TO 'HUCK' (It's probably only a 30 yard throw indoors) tends to move the mark flatter, but it shouldn't stop the open side throw to the under cutter. And in this drill, or indoor, there is time after the long look to move the mark back to the break mark side by looking to another (imaginary) cutter cutting break before throwing to the open under cutter.

Indoor is nice. And if I can work the schedule around basketball, I'll probably offer an extra evening of skills and drills in the HS Gym. The lack of wind makes kids gain confidence, the relative warmth makes it pleasurable. Or today, we could play outside and 40 degrees and 20 mph winds. And it could be just like that in april.

Right after drills we play: The endzone is curved, the sidelines are very small, but it's fine. I played one game where there was no sideline, and walls and nets were in, and a goal caught in the goal was a 2 pointer.. UH, let's just say this led to some, um, physical play. now we use the side lines, but i allow the walls to be in, just for fun. Nets are out. The sidelines are very tight, so there aren't a lot of downfield passes on the sideline, but, my view is that just playing some is good.

I'm using the indoor 5v5 (sometimes 6v6) to work on a bit of experimentation in an 'H' Stack, 2 handlers,3 forwards (prefer that language to cutters, we're all cutters). We try to go back vertical in redzone. It's OK. I have had some success in past going vert in midfield, spread in endzone.

I expect the numbers to grow from 12-14 to the full winter 20 pretty soon. So I'll have to modify it. Games of mini or dutch drill, or if say we have 15, 3 teams of 5, score a point and stay.

Frankly, this has been a really nice addition to my winter, as i still love playing frisbee, but i'm really only interested in playing when it's moderately warm. If it's cold I'd rather ski. Which I've been doing. PRobably 3-4 days a week. Today I dropped my bike off at the shop, ran 3 miles to gym, situps, chinups, single leg squats, and some machine work for the shoulders, ran to pub for dinner, ran home.

For the next few weeks it should go,
Mon: Indoor Soccer.
Tuesday: Ski coach
Wednesday: Rest or run/lift or ski.
Thursday: Ski coach
Friday: Indoor Frisbee
Saturday: Long day ski coach.
Sunday: Rest or Ski (See Wednesday)