woo hoo.
let's see.
this week we had 30 on monday,and 14 today, which is not bad. we got chased off our fields (well, not chased, our fields were in use by a softball tournament) b/c we're on borrowed ground what with our entire multi-acre facillity falling into a sinkhole and being part of a 6 million dollar recovery effort. i'm not exaggerating.
i prefer very little structure over spring break. i do keep things moving, move the kids through games (dutch, mini, full field), and today, i regulated the scrimmage with drills (brief) and discussion to try and get crisper play.
we started with 50, i suspect, i'll take only one boys and one girls team to state, but possibly a jv boys team.
we'll have for shure an A and B co-ed team, but maybe an A and two JV teams (i'll probably weight them evenly, or on academic years to give the froshies some developmental play).
i'm going to play vertical stack, b/c i think it improves overall field sense more than H-stack, and the valley teams ALL play H-stack, so why, in our shortened season, develop a weaker version of the game the teams we'll play will play.
personally, my race season is basically over: ski'd a terrible 25km this weekend (Actually, an awesome course, etc). I finally got a battery for my heart rate monitor, and found that I was training too hard on my easy days, which is really bad. But fair is fair, last year, I never had a bad race, always felt sharp. This year, I always felt flat, and never had a good race (hampered by injury, i thought, but now, I know, I blew my training).
spring break, today, i skied (truly easy) for 2 hours, 20 or 25km, ran for 20 minutes during practice, lifted. yesterday, ski'd for 1.5 hours, lifted legs. sunday rest, saturday race, friday, ran and played ultimate (too hard) (duh, dumb), thursday, frisbee, and skiing, wednesday, ran 5 miles hard, drills, ski'd (toured) hard, set a new PR on a climb up the slope on skis (dumb on race week)... etc.
if it snows more than 4 inches tonight i'm skiing early, otherwise, sleep in and swim.
Tuesday, March 25, 2008
Sunday, March 16, 2008
thursday practice, etc.
30 mph winds, transitioning to sleet and snow at the end. 50 kids.
the plan involved 'looper' drills, short drills, dutch, and scrimmage in 'stations' with kids cycling through.
the winds made me shift to short pass drills and dutch, with some mini thrown in. i want the kids to feel success right now, and the high winds force me to revise things. it's actually going well. the large numbers of of kids are creating a 'positive feedback loop' and there is a lot of success in throwing.
the scrimmages (usually shortfield 6v6) are showing some good defense, in a relatively unstructured setting. i stress to the athletes that their focus should be on
throwing
catching
defense
we'll keep it pretty light for another week, then spring break will be the 'mini-camp' we'll increase field size, and focus on flow drills and full scrimmage.
track coaching (the other days) is going well, but mostly i'm just running 30 minutes with the kids. the sprint interval days are on my off days (the ones i coach frisbee) so i'm still doing my intervals on snow. 5x3min last week on some day i'd run sprints with the kids. so i'm not getting morbidly obese.
friday was a day off from school, so friday and saturday i would tour (hike up and ski down) for a few hours. total climb time, 1:45 each day, with ski time too. sunday (today) i did a total of 1:00 of climb time, then a 1:15 total time of skating. friday night i lifted core, pt stuff for foot (balance and foot excercises) (legs (squats, let extension, curls, calves)), today i did the same core/pt stuff, with upper body stuff (chest (push up and machine), pull (machine), pulldown and chinup, dip, millitary press, vertical row)... pretty wiped. up at 6 each day,
if i yearn for anything, it's the first saturday where i can't ski, so i can sleep until i wake up before excercising. of course, that can wait until june.
t
the plan involved 'looper' drills, short drills, dutch, and scrimmage in 'stations' with kids cycling through.
the winds made me shift to short pass drills and dutch, with some mini thrown in. i want the kids to feel success right now, and the high winds force me to revise things. it's actually going well. the large numbers of of kids are creating a 'positive feedback loop' and there is a lot of success in throwing.
the scrimmages (usually shortfield 6v6) are showing some good defense, in a relatively unstructured setting. i stress to the athletes that their focus should be on
throwing
catching
defense
we'll keep it pretty light for another week, then spring break will be the 'mini-camp' we'll increase field size, and focus on flow drills and full scrimmage.
track coaching (the other days) is going well, but mostly i'm just running 30 minutes with the kids. the sprint interval days are on my off days (the ones i coach frisbee) so i'm still doing my intervals on snow. 5x3min last week on some day i'd run sprints with the kids. so i'm not getting morbidly obese.
friday was a day off from school, so friday and saturday i would tour (hike up and ski down) for a few hours. total climb time, 1:45 each day, with ski time too. sunday (today) i did a total of 1:00 of climb time, then a 1:15 total time of skating. friday night i lifted core, pt stuff for foot (balance and foot excercises) (legs (squats, let extension, curls, calves)), today i did the same core/pt stuff, with upper body stuff (chest (push up and machine), pull (machine), pulldown and chinup, dip, millitary press, vertical row)... pretty wiped. up at 6 each day,
if i yearn for anything, it's the first saturday where i can't ski, so i can sleep until i wake up before excercising. of course, that can wait until june.
t
Tuesday, March 11, 2008
frisbee begins.
lessee, 3rd practice, something like...18 'varsity' and 30 'jv'... there was some overlap among the teams.
throw
run 800
jv throw, v marking drill
run 600
jv do handler cut, then continuation cut, varsity do 3 man flow drill (2 versions)
varsity scrimmage
jv scrimmage, with one group doing a conditioning (dutch) drill
i pretty much just let the jv play with little correction. trying to observe players, and see abillity.
varsity, i played a couple points, stopped after a bit to work on some things, ran an endzone drill, and talked about power positions.
thursday will be stations: scrimmage, drill, dutch, drill, mini. should be fun, and hard.
personally, skiing, still, went up after practice for an hour, then weights.
i don't know how much i've ski'd this year, i'm not logging it all.. 90 plus, i think... doesn't count 2 a days.
weight routine, right now, 3x per week, 3x light weights (ie., 3x15 130 squats, machines for upper body, or stand on one leg and do row and press). Next week, I'll move to 3x10, more like 150, then to 3x8, then 3x4... then back to 3x 15, hopefully more like 3x140 or so... ski wednesday, not thursday. conferences in the evening. maybe night ski.
throw
run 800
jv throw, v marking drill
run 600
jv do handler cut, then continuation cut, varsity do 3 man flow drill (2 versions)
varsity scrimmage
jv scrimmage, with one group doing a conditioning (dutch) drill
i pretty much just let the jv play with little correction. trying to observe players, and see abillity.
varsity, i played a couple points, stopped after a bit to work on some things, ran an endzone drill, and talked about power positions.
thursday will be stations: scrimmage, drill, dutch, drill, mini. should be fun, and hard.
personally, skiing, still, went up after practice for an hour, then weights.
i don't know how much i've ski'd this year, i'm not logging it all.. 90 plus, i think... doesn't count 2 a days.
weight routine, right now, 3x per week, 3x light weights (ie., 3x15 130 squats, machines for upper body, or stand on one leg and do row and press). Next week, I'll move to 3x10, more like 150, then to 3x8, then 3x4... then back to 3x 15, hopefully more like 3x140 or so... ski wednesday, not thursday. conferences in the evening. maybe night ski.
Sunday, February 17, 2008
let it begin...
It's the start of a new semester. And the halfway point to the end of the year. The end of HS Nordic. The start of frisbee and track. And hopefully, the start of my ski season.
The school year is going well. I've got a bit of a trouble class now, large (38ish), with a couple of attention seekers (loud silly answers to questions, but at least i'm a tallish dude. Talking with a woman who teaches, she mentioned the kids who like to yell penis everytime her back is turned). great. but I'm teaching US, a class I really like, and AP Gov, a good class, with great students.
The HS nordic team is sweet. The biggest issue is the set of kids who would prefer it to be a 'ski club' and their spotty attendance causes logistical probs. But there is a great group of kids involved, and we're on top of the game.
Frisbee is looking promising. 35 kids showed up to the first meeting, with a huge number missing. Big numbers are a 'good problem' and I'm excited about the year.
Track, well, I'm just along for the ride. I've been asked to coach on the questionable assumption that I'll be helpful with recruiting for the middle distance folks. I'm looking forward to the workouts, and the team will do fine (It's unusual for us to not win the district or to podium at state).
And my ski season is finally beginning. Odd to say, what, with something like 70 days of skiing, but I've been hampered by a foot injury since august, and it seems like i'm turning the corner. I'm not HAPPY with my results the past 2 weeks, but they show improvement, and I'm trying to 'peak' in march, so it's OK.
Today, I ski'd a 20km, finished midpack, with strong skiers in front of me. And I ski'd to work on form, and get a 'tempo' workout out of it, focusing on my form as I ski'd, trying to iron out form issues I've not been able to deal with lately. I just held my position for most of the race, and then went hardish for the last 3km, and gapped the group behind me a bit, and finished 'fresh'. So, a good 56 min workout. I'll do another 20km next weekend, then a 10km the week after that.
It's pretty interesting being a 38 year old, 'new skier'. Young skiers get to develop in shorter, 5 and 10km races: I get the 10-30 km races. When I'm focused to hurt, this is groovy, but like today, I just didn't have it in me to 'suffer mightily for 52-53 minutes, so I backed off to a tolerable level. The 10km that's coming up is one I'll focus on, taper a bit the week before, etc.
I've been continuing my weight training (good long term, but the muscles are feeling it), skiing 5-7 days each week, and most importantly for my injury, showing due dilligence on the PT stuff that heals through strength. This week, I skied a race sunday, skied monday for an hour, intervals tuesday, rest wednesday, ski'd as hard as I could up an alpine ski run on skate skis (30-45 minutes, i didn't time it, but that was really my race for the week), ski'd 1.5 hours friday night (up and down the pass on the closed highway), coached saturday (1.25 hours classic easy, then raced today).
I'm going to try to sell out next week, in the 20km, and really get after it the week after. Our HS team has state friday and saturday, so I'll either be rested or exhausted, depending on weather, and my workload. If I end up time trialing the HS races (5, and 7.5 km courses), I might be less than frisky sunday...
I find that the fact that I'm on my feet for the full day right now (dynamic teaching helps corral the kids) is leaving me a bit tired.
Back to frisbee.
For the varsity, we'll run a mix of vertical with isolations, H stack with basic resets, and fast break.
Defense will be basic zone, and man.
Freshman and JV, a mix of roll out the balls and skill focus, with a move towards integrating newer players.
The school year is going well. I've got a bit of a trouble class now, large (38ish), with a couple of attention seekers (loud silly answers to questions, but at least i'm a tallish dude. Talking with a woman who teaches, she mentioned the kids who like to yell penis everytime her back is turned). great. but I'm teaching US, a class I really like, and AP Gov, a good class, with great students.
The HS nordic team is sweet. The biggest issue is the set of kids who would prefer it to be a 'ski club' and their spotty attendance causes logistical probs. But there is a great group of kids involved, and we're on top of the game.
Frisbee is looking promising. 35 kids showed up to the first meeting, with a huge number missing. Big numbers are a 'good problem' and I'm excited about the year.
Track, well, I'm just along for the ride. I've been asked to coach on the questionable assumption that I'll be helpful with recruiting for the middle distance folks. I'm looking forward to the workouts, and the team will do fine (It's unusual for us to not win the district or to podium at state).
And my ski season is finally beginning. Odd to say, what, with something like 70 days of skiing, but I've been hampered by a foot injury since august, and it seems like i'm turning the corner. I'm not HAPPY with my results the past 2 weeks, but they show improvement, and I'm trying to 'peak' in march, so it's OK.
Today, I ski'd a 20km, finished midpack, with strong skiers in front of me. And I ski'd to work on form, and get a 'tempo' workout out of it, focusing on my form as I ski'd, trying to iron out form issues I've not been able to deal with lately. I just held my position for most of the race, and then went hardish for the last 3km, and gapped the group behind me a bit, and finished 'fresh'. So, a good 56 min workout. I'll do another 20km next weekend, then a 10km the week after that.
It's pretty interesting being a 38 year old, 'new skier'. Young skiers get to develop in shorter, 5 and 10km races: I get the 10-30 km races. When I'm focused to hurt, this is groovy, but like today, I just didn't have it in me to 'suffer mightily for 52-53 minutes, so I backed off to a tolerable level. The 10km that's coming up is one I'll focus on, taper a bit the week before, etc.
I've been continuing my weight training (good long term, but the muscles are feeling it), skiing 5-7 days each week, and most importantly for my injury, showing due dilligence on the PT stuff that heals through strength. This week, I skied a race sunday, skied monday for an hour, intervals tuesday, rest wednesday, ski'd as hard as I could up an alpine ski run on skate skis (30-45 minutes, i didn't time it, but that was really my race for the week), ski'd 1.5 hours friday night (up and down the pass on the closed highway), coached saturday (1.25 hours classic easy, then raced today).
I'm going to try to sell out next week, in the 20km, and really get after it the week after. Our HS team has state friday and saturday, so I'll either be rested or exhausted, depending on weather, and my workload. If I end up time trialing the HS races (5, and 7.5 km courses), I might be less than frisky sunday...
I find that the fact that I'm on my feet for the full day right now (dynamic teaching helps corral the kids) is leaving me a bit tired.
Back to frisbee.
For the varsity, we'll run a mix of vertical with isolations, H stack with basic resets, and fast break.
Defense will be basic zone, and man.
Freshman and JV, a mix of roll out the balls and skill focus, with a move towards integrating newer players.
Tuesday, February 12, 2008
doldrums, mild ultimate content.
and so it begins. i feel like my personal ski season is just beginning (injuries), but nonetheless, the high school ski season draws to a close in two weeks, and my new commitments begin.
this year, i'm also coaching track (half time). in the past i've offered frisbee 5 days a week, and the result has been spotty attendence, and teaching the same concept over and over all week. my hope is that by only offering ultimate 3 days per week, i'll get better turnout, and therefore, better conceptual understanding and 'buy-in.'
it's the usual returning mix of freaks (and i mean that in the good way as being way too commited in the way i once was to frisbee), geeks (still in the good way, genius students who are finally trying some athletics), and... i don't have a rhyme. new players, some of great athleticism, just showing up. the 'a' team will be the freaks, and the returners, plus the odd late commer with mad athleticism. the 'b' and 'c' teams will be a mix of young 'c' team and new 'b' team. or vice versa. or a mix based on commitment/desire.
fields are an issue here. the field we will play on is still groomed for skiing. our own fields are in the middle of a multi-million rehab for sinkholes. half the team will be on the track team, which means off days will include running and throwing. i think for new young players, 5 days/week of ultimate is fine, with short practices, but we're not doing that this year. so, 5 days of throwing plus 2-3 days of ultimate... should be good.
i have a good motivated assistant, enthusiastic kids... supportive parents... should be fun.
personally, start of spring sports means 6 PM skiing. it can be a terrible time to nordic skiing as icing occurs, but i'll deal. oddly, it can also mean SUPER touring (hiking up mountains and skiing down), which has a crossover benefit.
the past 2.5 weeks since my last post have found me racing the WORST race of my life, some good training, improving foot health, and generally good cheer. i went to the boulder mountain tour and somehow had horribly slow skis. (there are reasons, i'll leave them for the comments page). suffice to say there are people i beat in a 12 k this weekend by over a minute who beat me by over 14 minutes in a basically downhill race. disastrous. c'est la vie.
i've been training OK, i feel i am in posistion to make a move in the next few weeks, i just am not having the results i want. i'm also struggling with form, and spending too much energy trying to fix minutiae, and losing time thinking when i should be hitting it.
still averaging 10 hours of skiing a week, looking to maintain that for a few weeks, and then add training hours in the form of running, swimming, biking.
that's all. except that the cracker song, the world is mine, in the commercial with tiger, federer, is sweet
this year, i'm also coaching track (half time). in the past i've offered frisbee 5 days a week, and the result has been spotty attendence, and teaching the same concept over and over all week. my hope is that by only offering ultimate 3 days per week, i'll get better turnout, and therefore, better conceptual understanding and 'buy-in.'
it's the usual returning mix of freaks (and i mean that in the good way as being way too commited in the way i once was to frisbee), geeks (still in the good way, genius students who are finally trying some athletics), and... i don't have a rhyme. new players, some of great athleticism, just showing up. the 'a' team will be the freaks, and the returners, plus the odd late commer with mad athleticism. the 'b' and 'c' teams will be a mix of young 'c' team and new 'b' team. or vice versa. or a mix based on commitment/desire.
fields are an issue here. the field we will play on is still groomed for skiing. our own fields are in the middle of a multi-million rehab for sinkholes. half the team will be on the track team, which means off days will include running and throwing. i think for new young players, 5 days/week of ultimate is fine, with short practices, but we're not doing that this year. so, 5 days of throwing plus 2-3 days of ultimate... should be good.
i have a good motivated assistant, enthusiastic kids... supportive parents... should be fun.
personally, start of spring sports means 6 PM skiing. it can be a terrible time to nordic skiing as icing occurs, but i'll deal. oddly, it can also mean SUPER touring (hiking up mountains and skiing down), which has a crossover benefit.
the past 2.5 weeks since my last post have found me racing the WORST race of my life, some good training, improving foot health, and generally good cheer. i went to the boulder mountain tour and somehow had horribly slow skis. (there are reasons, i'll leave them for the comments page). suffice to say there are people i beat in a 12 k this weekend by over a minute who beat me by over 14 minutes in a basically downhill race. disastrous. c'est la vie.
i've been training OK, i feel i am in posistion to make a move in the next few weeks, i just am not having the results i want. i'm also struggling with form, and spending too much energy trying to fix minutiae, and losing time thinking when i should be hitting it.
still averaging 10 hours of skiing a week, looking to maintain that for a few weeks, and then add training hours in the form of running, swimming, biking.
that's all. except that the cracker song, the world is mine, in the commercial with tiger, federer, is sweet
Wednesday, January 23, 2008
zcvzxcv
Winter continues. It'll be interesting to see what the local ultimate scene (HS) holds without the tireless leadership of Luke J. He pretty much made Oregon HS ultimate Tick with good coaching, and great league organization.
We are covered in snow/ single digit temps/ etc., and we don't actually have fields as they collapsed in a sink hole and are currently being rebuilt to the tune of like 13 million dollars. We will have a place to practice, but there are no simple solutions.
I assume the program will be pretty usual, a growing core of players (fully 15 or so 3rd year players, a record), supplemented by the usual new crop of seniors trying a different sport. We'll probably have enough numbers for 2 co-ed teams of 15-20. We've always done pretty well, given our short season and remoteness, but last year I think we underachieved (I think we dropped 1 seed) where we've usually overachieved (by a seed or two, so, the program is improving, if not reaching the levels that i'd like). Probably fair: I"m a teacher first, and a coach second, and I try to give my all to whatever sport I'm coaching. We had 3 key injuries last year, which in 4-3 coed is pretty telling, but, it let some younger players grow a bit.
I think we're going to have some sweet unis this year, but in an old school way. Mock - up to follow.
We might get some custom poly, if i come up with a design i like.
I'm still pretty loathe to commit right away to H-stack stuff: my goal is to teach the kids to play; i think that if they understand general field spacing and movement, it's easy to switch to H-stack in college, but that it's harder to turn a cutter into a player, than a player into a cutter. I prefer overlapping play, with cutters coming from anywhere on the field. But I'll have my 'o' run it enough to develop an understanding of the eugene teams offensive 1st and 2nd handler options and primary downfiled options.
Personally, last night i full moon ski'd with the team. It was awesome. Cold (1 degree? maybe 8 degrees?), clear, with the mountains clearly visible reflecting the moonlight. So good. Today, 4 x 4 min intervals. And weights. Core, PT for foot, single leg squats on a bosa ball, vertical row and millitary press with single arm dumbell on a bosa ball, squats x10 (120, 140, 150), chin up, dips.
that's all.
We are covered in snow/ single digit temps/ etc., and we don't actually have fields as they collapsed in a sink hole and are currently being rebuilt to the tune of like 13 million dollars. We will have a place to practice, but there are no simple solutions.
I assume the program will be pretty usual, a growing core of players (fully 15 or so 3rd year players, a record), supplemented by the usual new crop of seniors trying a different sport. We'll probably have enough numbers for 2 co-ed teams of 15-20. We've always done pretty well, given our short season and remoteness, but last year I think we underachieved (I think we dropped 1 seed) where we've usually overachieved (by a seed or two, so, the program is improving, if not reaching the levels that i'd like). Probably fair: I"m a teacher first, and a coach second, and I try to give my all to whatever sport I'm coaching. We had 3 key injuries last year, which in 4-3 coed is pretty telling, but, it let some younger players grow a bit.
I think we're going to have some sweet unis this year, but in an old school way. Mock - up to follow.
We might get some custom poly, if i come up with a design i like.
I'm still pretty loathe to commit right away to H-stack stuff: my goal is to teach the kids to play; i think that if they understand general field spacing and movement, it's easy to switch to H-stack in college, but that it's harder to turn a cutter into a player, than a player into a cutter. I prefer overlapping play, with cutters coming from anywhere on the field. But I'll have my 'o' run it enough to develop an understanding of the eugene teams offensive 1st and 2nd handler options and primary downfiled options.
Personally, last night i full moon ski'd with the team. It was awesome. Cold (1 degree? maybe 8 degrees?), clear, with the mountains clearly visible reflecting the moonlight. So good. Today, 4 x 4 min intervals. And weights. Core, PT for foot, single leg squats on a bosa ball, vertical row and millitary press with single arm dumbell on a bosa ball, squats x10 (120, 140, 150), chin up, dips.
that's all.
Monday, January 21, 2008
keepin' on
thursday, intervals, but with moderate intensity (the last 2 were hard)
friday, rest. actual, honest to god rest.
saturday, i was supposed to intervals, but it didn't happen (coached a different group) so we did a nice easy 10km with some discussion of technique. weights and PT for my foot. i've included some single leg work on alternating days with my squats (i do squats, fairly light, like 135, full parallel with an explosive aspect, but i've added in single leg press for balance on alternating days)
sunday, 1.5 hour ski, included some 4x4 min intervals. just brutal. i was neither fired up, nor feeling it, but, the workout was quality.
monday, today, lost my keys. my friends graciously picked me up (yeah friends), and classic ski'd 2 hours in about 5degree temps, with similar snow conditions (that's cold: the skis are slow then). my new skis are fast. very fast. or at least, my old skis are slow. very slow. i'm happy.
found my keys, after a 4 hour process. they were in fact, in the last place i looked.
friday, rest. actual, honest to god rest.
saturday, i was supposed to intervals, but it didn't happen (coached a different group) so we did a nice easy 10km with some discussion of technique. weights and PT for my foot. i've included some single leg work on alternating days with my squats (i do squats, fairly light, like 135, full parallel with an explosive aspect, but i've added in single leg press for balance on alternating days)
sunday, 1.5 hour ski, included some 4x4 min intervals. just brutal. i was neither fired up, nor feeling it, but, the workout was quality.
monday, today, lost my keys. my friends graciously picked me up (yeah friends), and classic ski'd 2 hours in about 5degree temps, with similar snow conditions (that's cold: the skis are slow then). my new skis are fast. very fast. or at least, my old skis are slow. very slow. i'm happy.
found my keys, after a 4 hour process. they were in fact, in the last place i looked.
Wednesday, January 16, 2008
meh
lessee.
really good day. good 'flow.' the school day went great, never a given, you know, intentions are worth whatever...
then skiing. first decent day since the recent foot injury (2 weeks) and beyond that, possibly the best ski day of the season... best of 49 days, some with 2 a days... best, period.
intervals, 4x4min, not perfect workout wise, but learned a couple things, made improvements and adjustments throughout the workout... so hey, when maybe you're not a perfect athlete, the incremental things matter.
and then, my flippin' cd player in my 20 y.o. 800 dollar car (including extra snow tires) started working, and the dome light kicked in! yee haw for the little things in life. and a decent weight set.
yesterday, 4x4 intervals on classic skis, some double poling, lower intensity, but technique specific. then i crashed like a superhero, flying forward about 15 feet, faceplanting on my head and shoulder. humorously, the last thing that went through my head (before my ass did) is that 'boy, i'm skiing great'.
monday, off,
sunday, 16km ski, uphill, weights.
saturday 2 x 11km skis,
friday, 16 km ski downhill, 11km ski...
thursday, messy 1hour skate ski. (pt excercise)
wednesday, 1 hour skate, weights.
tuesday, 1 hour skate (pt excercise)
monday, weights
sunday, 1 hour ski
saturday, 1 hour ski
friday, pt for foot
thurs, rest (and football)
wed, 15 min ski
jan 1, 1min to injury, 9 extra min...
and the new team suits are sweet.
Sunday, January 06, 2008
flippin feet.
Done something to my foot at the race tuesday. Dumb, b/c i really had no desire to even try hard... it was just a fun new years costume thing...
So wednesday, i went to the doc, nothing broken, just some kind of acute tendon-o-thing, along with some kind of chronic tendon-o-thing... so basically, it's drugs, and minimize activities that irritate it.
like skiing. so like the mature responsible guy i am, i've really cut back on the skiing, but not really.
mon, 3 hour ski tour, then a 2.5 hour ski practice, tuesday, the race, say 1 minute in popped (audibly) my foot, then ski'd about 11 more minutes... wed, 4 hours at the doctor to find out that it's not broken, thurs, 15min ski (exquisitely painful), friday, PT. So that was really my rest time of functionally no skiing. Saturday, I skied probably 15km, easy, but painful, then weights, then today, hiked /skied for 2 hours, then classic skied for another hour... kind of limpy, but i faked it allright.
So this was like an 11 hour week... weak... lots of swimming this week, probably only do the team practices...
i'm a little cheesed, but this too shall pass.
off to do a little PT...
So wednesday, i went to the doc, nothing broken, just some kind of acute tendon-o-thing, along with some kind of chronic tendon-o-thing... so basically, it's drugs, and minimize activities that irritate it.
like skiing. so like the mature responsible guy i am, i've really cut back on the skiing, but not really.
mon, 3 hour ski tour, then a 2.5 hour ski practice, tuesday, the race, say 1 minute in popped (audibly) my foot, then ski'd about 11 more minutes... wed, 4 hours at the doctor to find out that it's not broken, thurs, 15min ski (exquisitely painful), friday, PT. So that was really my rest time of functionally no skiing. Saturday, I skied probably 15km, easy, but painful, then weights, then today, hiked /skied for 2 hours, then classic skied for another hour... kind of limpy, but i faked it allright.
So this was like an 11 hour week... weak... lots of swimming this week, probably only do the team practices...
i'm a little cheesed, but this too shall pass.
off to do a little PT...
Sunday, December 30, 2007
the rest of the rest...
week one of break...lessee, dec17 was my last day off of skiing... since then i've done one race, and 6 sets of intervals... the last week of school is a blur, with 5 hours / night for sleep doing really good. it really affeted my training, as I've been very flat, and tired, both in practice (mine, not the coaching, i can in fact yell good job when i'm tired), and in events...
this week of school it's been just dumping snow... so i've been touring (drive up to mountain at 6 or so, then staying to ski for an hour or two... or going back later... basically i'm thrashed...
today, hadn't planned on skiing (would have made 13 days in a row), but i woke up at 5;15 like clockwork, so i got up, ate, and drove up early in a blizzard. in the parking lot I had to push myself out of a snow drift, but once i get going the car planes out just fine... i had left an important part of my boot in a ski partners car. so i turned around. no problem. beautiful sunrise, or would have been were it not whiteout conditions.
so it's technically a rest day, but i may go do some upper body and abs at the gym. Note: Ski tour means put climbing skins on skis, and skin up runs, before removing gear and skiing down. Usually done at a ridiculously early hour. Could be done in the wilderness, but i'm going for convenience and safety lately.
disregard what follows. it's just for my archive. 17.5 hours. 2 weights. 3 intervals.
12/30 weights.
12/29 Saturday: slept 7 hours. 2.5 hour ski tour, then 4x4 skate intervals, had a hard time keeping up w/ training partner, but the guy is good. Felt better. feeling 3rd interval set of week.
12/28 Friday. Slept 5 hours. Tour, 2 hours, great snow, 1.5 hour classic ski easy. felt flat.
12/27 Thursday. Good sleep. Ski tour. 2 hour I think. Fantastic snow. Then skate intervals. 4x4, with 4 minutes rest. A little flat. Weights.
12/26 Wednesday. Good sleep. Ski tour. 2 hours
12/25 Merry Christmas. Good sleep. Intervals. Classic. 4x4.
12/24 Ski tour in morning. 2 hours. Night ski under full moon.
12/23 Sunday. Good sleep. 2.5 hour ski in pouring rain.
12/22 5 hours sleep. Ski race. Ski'd at 'tempo' i.e., i took it pretty easy for the first half.
12/21 5 hours sleep. Oh crap, I may have rested then! that means....
12/20 5 hours sleep. 2 ski train. with team. then intervals after.
12/19 5 hours sleeep. 2 hour ski. weights...
12/18 5 hours sleep (see the pattern?) two skis...
12/17 5 hours sleep. rest day.
12/16 3 hour skate ski.
this week of school it's been just dumping snow... so i've been touring (drive up to mountain at 6 or so, then staying to ski for an hour or two... or going back later... basically i'm thrashed...
today, hadn't planned on skiing (would have made 13 days in a row), but i woke up at 5;15 like clockwork, so i got up, ate, and drove up early in a blizzard. in the parking lot I had to push myself out of a snow drift, but once i get going the car planes out just fine... i had left an important part of my boot in a ski partners car. so i turned around. no problem. beautiful sunrise, or would have been were it not whiteout conditions.
so it's technically a rest day, but i may go do some upper body and abs at the gym. Note: Ski tour means put climbing skins on skis, and skin up runs, before removing gear and skiing down. Usually done at a ridiculously early hour. Could be done in the wilderness, but i'm going for convenience and safety lately.
disregard what follows. it's just for my archive. 17.5 hours. 2 weights. 3 intervals.
12/30 weights.
12/29 Saturday: slept 7 hours. 2.5 hour ski tour, then 4x4 skate intervals, had a hard time keeping up w/ training partner, but the guy is good. Felt better. feeling 3rd interval set of week.
12/28 Friday. Slept 5 hours. Tour, 2 hours, great snow, 1.5 hour classic ski easy. felt flat.
12/27 Thursday. Good sleep. Ski tour. 2 hour I think. Fantastic snow. Then skate intervals. 4x4, with 4 minutes rest. A little flat. Weights.
12/26 Wednesday. Good sleep. Ski tour. 2 hours
12/25 Merry Christmas. Good sleep. Intervals. Classic. 4x4.
12/24 Ski tour in morning. 2 hours. Night ski under full moon.
12/23 Sunday. Good sleep. 2.5 hour ski in pouring rain.
12/22 5 hours sleep. Ski race. Ski'd at 'tempo' i.e., i took it pretty easy for the first half.
12/21 5 hours sleep. Oh crap, I may have rested then! that means....
12/20 5 hours sleep. 2 ski train. with team. then intervals after.
12/19 5 hours sleeep. 2 hour ski. weights...
12/18 5 hours sleep (see the pattern?) two skis...
12/17 5 hours sleep. rest day.
12/16 3 hour skate ski.
Saturday, December 15, 2007
ski race.
10km, 35 min, improvement from this time last year but didn't make goal. this week, 42km sunday, mon off, tuesday, 1.5 hour classic, 1 hour skate(with 4x3min intervals), wednesday, 45 min skate, thursday, 1 hour 15min skate (w/ 4x3 min intervals, and one, 1min), friday, 1 hour skate (w/ a 2min,3, 4, 3, 2) set, saturday, 7km warmup, 10km race, 5km cool down.
i guess tapering wouldn't have killed me.
skis delaminated friday night, so i glued them back together, and got some quick wax on them and made it to the race...
with 10 seconds to spare (literally)... lessee, in the past year, i've had a 'miss my start', fall over in my start, break a pole in my start, and 4 :10 second just in time starts...
yipppee..
tommorrow, something like a 40km ski SLOWWWWWW. 2 more weeks of ridiculous intervals, then a month of easier intensity (maybe one intensity per week, and one race)...
ultimate to follow.
i guess tapering wouldn't have killed me.
skis delaminated friday night, so i glued them back together, and got some quick wax on them and made it to the race...
with 10 seconds to spare (literally)... lessee, in the past year, i've had a 'miss my start', fall over in my start, break a pole in my start, and 4 :10 second just in time starts...
yipppee..
tommorrow, something like a 40km ski SLOWWWWWW. 2 more weeks of ridiculous intervals, then a month of easier intensity (maybe one intensity per week, and one race)...
ultimate to follow.
Thursday, November 29, 2007
pig
OK. I don't know if you knew this but my dad is a doctor. In fact, he scored the highest score in the state of Georgia on his medical boards. That is to say, Smith's are good at standardized tests. Anyway, Rodney aced his shit at the Medical College of Georgia, and was valedictorian.
As an aside, my mom or my dad was summa cum laude at Emory, and the other was magna cum laude at Emory. I'm not sure which is which, but my mom was better, and she graduated in 3 years, to my dads' 4. Apparently for all their smarts, neither was smart enough to keep an accidental child from occurring. Apparently they were right in Health class.
In any event, my parents moved to rural Maryland, where my dad entered school, and at Georgetown in Residency, redeemed himself in his inability to be number one in the family. He was served to the National Institute of Health, where he served in early viral pathology research.
Afterword, we moved to a rural area outside Atlanta. I was in 2nd grade, but I was stuck in a mix of city and country.
My mom, despite the fact that she was magna, or summa, or whatever, had been burdened down by 4 kids in 6 years. or perhaps she was bored, or, as will be revealed, capricious, as she was several years away from being one of the few people in the country who passed her CPA exam, all 4 parts, in one attempt... but I digress.
Mom was given a gift: as far as I know, it was the first Vietnamese potbellied pig purchased in the USA . This pet pig turned out to be ACTUALLY, a full on PIG, and grew up big and strong.
Albeit, with 3 legs.
So anyway, there we were, living in Northern Georgia, and as was the case in the 70's and 80's, it was not uncommon for a doctor to be both a doctor, and as was the case for my father, following his passions, a farmer.
in any event, in late 1979, or early, 1980 (i can't remember), our family farm was visited by a traveling vacuum salesman. Now you have to imagine the scene; at the time my parents (now happily divorced) were happily married, but during this era, cable was non existent, north Atlanta was farmland, there was no internet, and my dad was too smart for his own good.
On this particular day, I was home. Technically, I was the 'owner' of this pig. I mean, once we realized 'PIG' was just a pig, not 'Gavroche', we were all pretty OK w/ raising 'PIG' to be food. But like many young children of age 5, I was not a good steward, and, my dad was the de facto parent.
But I remember the salesman showing up, and the conversation went something like this.
The salesman showed up, and asked my father about our current vacuum cleaner. It was late 70's and we DID in fact own a perfectly serviceable vacuum cleaner. He was however blessed, or cursed, with a proclivity for bullshit, and he brought this salesman in with his usual vigor associated with boring afternoons grilling proselytizers on scriptural detail. he was not particularly devout, but like many southerners growing up during this time, he was fairly well educated in the distinctions between Leviticus law and new testament 'turn the other cheek' issues.
He was educated, even beyond his rather egregious knowledge of 2 season corn growing, viral pathology, and Georgia basketball, in the area of basic fundamental dogma. and more specifically, he was extremely well versed from years of reading Scientific American, and felt comfortable grilling some yokel Yankee in the arena of vacuum technology.
In any event, I remember well my father, gentleman farmer, sitting there with his tie on (as was the case with many gentlemen farmers of the era), meeting with this particular salesman. And as the salesman insisted on showing his vacuum's ability to suck up coffee grounds, etc... my dad kept going for more virulent dirt, and nails, etc. He was being a jerk.. I mean, my dad was a doctor. We had a vacuum. Technically, we had a maid. but, life on the farm had boring moments, and dad was never one to fail to capitalize on them.
In any event, after a couple hours of my dad grilling this young man about venturi effect and Bernoulli law, he finally let him off the hook. But as the salesman was leaving he commented upon my pet pig.
Now, as I mentioned, PIG had originally been named Gavroche (named for the urchin in Les Miserables) but when it turned out that he was not in fact a Vietnamese Potbellied pig, but in fact, a full on HAWG, he became my pet. but as is often the case when you give a pet to a child, care of PIG fell to dad. Well, our three legged pig was extremely bright, and, as the vacuum salesman watched, limped in and out of the door, over and over.
And as he was leaving, the young salesman had the temerity to say to my father, 'Say sir, I'm just dying to know, what's up with your 3 legged pig?' And my father replied with the following story.
'Well son, once, one march, we all were sleeping soundly. meanwhile ,our Christmas tree was downstairs. Now, I admit, I should have disposed of that tree some time earlier, but the fact is, the can of seven up i poured into the base of that tree had in fact evaporated, and perhaps, my tree was a bit dry. Suffice to say, a bit of an electrical spark occurred, and that tree caught on fire.'
At this point, the young man interjected (i was busy doing whatever it is 5 year olds did in 1980 georgia, probably eating pudding) 'so, did the fire burn the pig?'
My father replied, 'No, No, No, sir. have you been paying attention? You see that doggy door there? That pig, raised like a member of the family, ran into the house, and woke me up, and we were all saved!!!!'
the young man replied, 'so, I don't get it. The pig got burned?!!!'
My father rolled his eyes, and said, 'young man you just don't get it. Let me tell you another story.'
'I was out running the combine one time between house calls' (did I mention my father was a gentleman farmer) when it broke down. I got out to free up the blades when my tie (again did i mention my dad was a gentleman, physician farmer) got caught in the blades.'
The vacuum cleaner salesman interjected, 'so the pig got caught in the blades?'
My father replied, 'Ah callow youth. No, there i was, being dragged in, when PIG came running out, ran across the fields as my good for nothing son sat at home playing atari PITFALL, ran up to the combine, and... to this day I don't know how or why, came up and bit my tie off at the neck. I don't know why or how, but PIG saved my life!!!!'
The traveling salesman replied, 'sooo did the pig get caught in the wheels?;
My dad replied, 'SON, are you listening!'
The salesman got up to leave, scratching his head, and as he finally walked out the door said, 'sir, dr. smith, i just don't get it. why does your pig have only 3 legs?'
My father said, in the way that only a doctor with too much time on his hands could say,' damn boy, don't you get it! you can't eat a pig like that all at once.'
As an aside, my mom or my dad was summa cum laude at Emory, and the other was magna cum laude at Emory. I'm not sure which is which, but my mom was better, and she graduated in 3 years, to my dads' 4. Apparently for all their smarts, neither was smart enough to keep an accidental child from occurring. Apparently they were right in Health class.
In any event, my parents moved to rural Maryland, where my dad entered school, and at Georgetown in Residency, redeemed himself in his inability to be number one in the family. He was served to the National Institute of Health, where he served in early viral pathology research.
Afterword, we moved to a rural area outside Atlanta. I was in 2nd grade, but I was stuck in a mix of city and country.
My mom, despite the fact that she was magna, or summa, or whatever, had been burdened down by 4 kids in 6 years. or perhaps she was bored, or, as will be revealed, capricious, as she was several years away from being one of the few people in the country who passed her CPA exam, all 4 parts, in one attempt... but I digress.
Mom was given a gift: as far as I know, it was the first Vietnamese potbellied pig purchased in the USA . This pet pig turned out to be ACTUALLY, a full on PIG, and grew up big and strong.
Albeit, with 3 legs.
So anyway, there we were, living in Northern Georgia, and as was the case in the 70's and 80's, it was not uncommon for a doctor to be both a doctor, and as was the case for my father, following his passions, a farmer.
in any event, in late 1979, or early, 1980 (i can't remember), our family farm was visited by a traveling vacuum salesman. Now you have to imagine the scene; at the time my parents (now happily divorced) were happily married, but during this era, cable was non existent, north Atlanta was farmland, there was no internet, and my dad was too smart for his own good.
On this particular day, I was home. Technically, I was the 'owner' of this pig. I mean, once we realized 'PIG' was just a pig, not 'Gavroche', we were all pretty OK w/ raising 'PIG' to be food. But like many young children of age 5, I was not a good steward, and, my dad was the de facto parent.
But I remember the salesman showing up, and the conversation went something like this.
The salesman showed up, and asked my father about our current vacuum cleaner. It was late 70's and we DID in fact own a perfectly serviceable vacuum cleaner. He was however blessed, or cursed, with a proclivity for bullshit, and he brought this salesman in with his usual vigor associated with boring afternoons grilling proselytizers on scriptural detail. he was not particularly devout, but like many southerners growing up during this time, he was fairly well educated in the distinctions between Leviticus law and new testament 'turn the other cheek' issues.
He was educated, even beyond his rather egregious knowledge of 2 season corn growing, viral pathology, and Georgia basketball, in the area of basic fundamental dogma. and more specifically, he was extremely well versed from years of reading Scientific American, and felt comfortable grilling some yokel Yankee in the arena of vacuum technology.
In any event, I remember well my father, gentleman farmer, sitting there with his tie on (as was the case with many gentlemen farmers of the era), meeting with this particular salesman. And as the salesman insisted on showing his vacuum's ability to suck up coffee grounds, etc... my dad kept going for more virulent dirt, and nails, etc. He was being a jerk.. I mean, my dad was a doctor. We had a vacuum. Technically, we had a maid. but, life on the farm had boring moments, and dad was never one to fail to capitalize on them.
In any event, after a couple hours of my dad grilling this young man about venturi effect and Bernoulli law, he finally let him off the hook. But as the salesman was leaving he commented upon my pet pig.
Now, as I mentioned, PIG had originally been named Gavroche (named for the urchin in Les Miserables) but when it turned out that he was not in fact a Vietnamese Potbellied pig, but in fact, a full on HAWG, he became my pet. but as is often the case when you give a pet to a child, care of PIG fell to dad. Well, our three legged pig was extremely bright, and, as the vacuum salesman watched, limped in and out of the door, over and over.
And as he was leaving, the young salesman had the temerity to say to my father, 'Say sir, I'm just dying to know, what's up with your 3 legged pig?' And my father replied with the following story.
'Well son, once, one march, we all were sleeping soundly. meanwhile ,our Christmas tree was downstairs. Now, I admit, I should have disposed of that tree some time earlier, but the fact is, the can of seven up i poured into the base of that tree had in fact evaporated, and perhaps, my tree was a bit dry. Suffice to say, a bit of an electrical spark occurred, and that tree caught on fire.'
At this point, the young man interjected (i was busy doing whatever it is 5 year olds did in 1980 georgia, probably eating pudding) 'so, did the fire burn the pig?'
My father replied, 'No, No, No, sir. have you been paying attention? You see that doggy door there? That pig, raised like a member of the family, ran into the house, and woke me up, and we were all saved!!!!'
the young man replied, 'so, I don't get it. The pig got burned?!!!'
My father rolled his eyes, and said, 'young man you just don't get it. Let me tell you another story.'
'I was out running the combine one time between house calls' (did I mention my father was a gentleman farmer) when it broke down. I got out to free up the blades when my tie (again did i mention my dad was a gentleman, physician farmer) got caught in the blades.'
The vacuum cleaner salesman interjected, 'so the pig got caught in the blades?'
My father replied, 'Ah callow youth. No, there i was, being dragged in, when PIG came running out, ran across the fields as my good for nothing son sat at home playing atari PITFALL, ran up to the combine, and... to this day I don't know how or why, came up and bit my tie off at the neck. I don't know why or how, but PIG saved my life!!!!'
The traveling salesman replied, 'sooo did the pig get caught in the wheels?;
My dad replied, 'SON, are you listening!'
The salesman got up to leave, scratching his head, and as he finally walked out the door said, 'sir, dr. smith, i just don't get it. why does your pig have only 3 legs?'
My father said, in the way that only a doctor with too much time on his hands could say,' damn boy, don't you get it! you can't eat a pig like that all at once.'
Tuesday, November 27, 2007
turkey
thanksgiving
Well Thanksgiving was pretty adventurous. Saturday, I did bike intervals, and a 2 hour run/hike/orienteering project in pouring rain. Sunday, I ddi a 1 hour swim, and 1.5 hours of core/weights/cardio. Monday, I drove 12 hours to Vernon BC to ski. Silverstar is a great resort. Snow coverage was a little thin, which meant the lower trails were not skiable. But I skied 3 hours tuesday, and 2.5 wednesday, and did 2.5 hours Thursday in a continuous ski, skiing over and down the mountain and back. I've still got this mystery foot issue going on: I can run now, but the foot is stressed by skiing. I'm hopeful it'll 'train up', but i'm busy taking therapeutic (Read, LARGE doses of aleve in the meantime). Thursday afternoon, I drove to Missoula, arriving at 3 in the morning. Yeah... thanksgiving. Friday morning I drove to yellowstone, and skied for an hour. Saturday, I somehow talked myself into skiing in the Supertour race. US Ski team members, elite college kids, etc. Basically, I was totally humbled, but learned a lot. Skated for an hour that afternoon. Got up Sunday morning, skied under the full moon, and then as the Sun was coming up skied back to the hotel, and drove back to Bend.
Some funny highlights: As I was trying to get ready for the race, I was starting to rush to get ready as it neared my 11:11 start time. I finally got my skis waxed for the 16km classic race, and i was trying to put my insoles in my classic boots... and they wouldn't go. So I shove and tuck, nothing happens. Finally I shove it in there and try to adjust it with my hand deep in my boot. That's when I find the hard boiled egg shoved in my shoe.... AAAAAAARRRRRRRRGGGGGGGHHHHHH I yell!!!!! But I actually did not yell AAARRRRRGGGGGHHHHHH.
I got a student to stay for the raffle, and I won a pair of nice skate poles... Holmenkol carbon poles.... they're probably worth 150 or so... I told him I'd give him 10% of anything I won... so we decided on 15 dollars as an arbitrary amount for these poles.
I managed to average 10 or 20 over the limit for my 9 hour stretch home, and we made it in 10.5 hours.
I was pretty wiped this morning, but school was great, and a kid gave me a delicious turkey sandwich at lunch, so I finally got my thanksgiving Turkey. Tonight I went skiing at bachelor and just did drills for 40 minutes. About 1.5 inches of snow fell while I was there, so hopefully I'll be skiing decent snow the rest of the week, albeit with a headlamp.
I told my famous pig joke today in class, and was rewarded with a willing victim who, by the conclusion was partially willing to believe that I grew up with a 3 legged pig, commonly left my christmas tree up until march, and had my life saved on multiple occasions by my pet pig.
Frisbee corner: I'm glad the flame war on RSD has come to a close, UNCW is being accused of being cheaters, but frankly in several years of playing against them, I found that they never cheated me. And even their assertion that you needed to be willing to get in a fight to win your ground against them never seemed to be the case. You did need to know the rules, and play hard.
So, I need new classic skis, as mine are slow as christmas. I'm also increasingly impressed by the value of weights.
Also, I've been swimming a good bit, and i've gotten up to about an hour. The race, I think I averaged about 3.5 min/km, which is pretty pisspoor, but it was super cold (makes skiing slower), I didn very minimal ski training this summer, my foot hurts, and it was my first race, and i need new skis. That's enough excuses, I suck, and it's time to work harder and smarter.
Well Thanksgiving was pretty adventurous. Saturday, I did bike intervals, and a 2 hour run/hike/orienteering project in pouring rain. Sunday, I ddi a 1 hour swim, and 1.5 hours of core/weights/cardio. Monday, I drove 12 hours to Vernon BC to ski. Silverstar is a great resort. Snow coverage was a little thin, which meant the lower trails were not skiable. But I skied 3 hours tuesday, and 2.5 wednesday, and did 2.5 hours Thursday in a continuous ski, skiing over and down the mountain and back. I've still got this mystery foot issue going on: I can run now, but the foot is stressed by skiing. I'm hopeful it'll 'train up', but i'm busy taking therapeutic (Read, LARGE doses of aleve in the meantime). Thursday afternoon, I drove to Missoula, arriving at 3 in the morning. Yeah... thanksgiving. Friday morning I drove to yellowstone, and skied for an hour. Saturday, I somehow talked myself into skiing in the Supertour race. US Ski team members, elite college kids, etc. Basically, I was totally humbled, but learned a lot. Skated for an hour that afternoon. Got up Sunday morning, skied under the full moon, and then as the Sun was coming up skied back to the hotel, and drove back to Bend.
Some funny highlights: As I was trying to get ready for the race, I was starting to rush to get ready as it neared my 11:11 start time. I finally got my skis waxed for the 16km classic race, and i was trying to put my insoles in my classic boots... and they wouldn't go. So I shove and tuck, nothing happens. Finally I shove it in there and try to adjust it with my hand deep in my boot. That's when I find the hard boiled egg shoved in my shoe.... AAAAAAARRRRRRRRGGGGGGGHHHHHH I yell!!!!! But I actually did not yell AAARRRRRGGGGGHHHHHH.
I got a student to stay for the raffle, and I won a pair of nice skate poles... Holmenkol carbon poles.... they're probably worth 150 or so... I told him I'd give him 10% of anything I won... so we decided on 15 dollars as an arbitrary amount for these poles.
I managed to average 10 or 20 over the limit for my 9 hour stretch home, and we made it in 10.5 hours.
I was pretty wiped this morning, but school was great, and a kid gave me a delicious turkey sandwich at lunch, so I finally got my thanksgiving Turkey. Tonight I went skiing at bachelor and just did drills for 40 minutes. About 1.5 inches of snow fell while I was there, so hopefully I'll be skiing decent snow the rest of the week, albeit with a headlamp.
I told my famous pig joke today in class, and was rewarded with a willing victim who, by the conclusion was partially willing to believe that I grew up with a 3 legged pig, commonly left my christmas tree up until march, and had my life saved on multiple occasions by my pet pig.
Frisbee corner: I'm glad the flame war on RSD has come to a close, UNCW is being accused of being cheaters, but frankly in several years of playing against them, I found that they never cheated me. And even their assertion that you needed to be willing to get in a fight to win your ground against them never seemed to be the case. You did need to know the rules, and play hard.
So, I need new classic skis, as mine are slow as christmas. I'm also increasingly impressed by the value of weights.
Also, I've been swimming a good bit, and i've gotten up to about an hour. The race, I think I averaged about 3.5 min/km, which is pretty pisspoor, but it was super cold (makes skiing slower), I didn very minimal ski training this summer, my foot hurts, and it was my first race, and i need new skis. That's enough excuses, I suck, and it's time to work harder and smarter.
Thursday, November 01, 2007
state of the luke, and mild ultimate content.
mon, swam in the am, (30 min) ran in the pm (45min)
tuesday, no swim ran 45 min, then suffered the gym (30min bike, 30 min core/weights (keeping heartrate up) w/ core/squats/chin/pushups, military, vert row/ cable tower axe chops), then 30 min swim)
wed, swim am, 45 min run, 45 min bike pm
thurs, 30 min swim, 1 hr bike, 20 min run
ultimate content. the foot is good enough for the next two weeks: i'll have 2 or 5 hs practices during that time, and we'll mainly roll out the discs and play. we'll have a warmup (5min run, 15min drills) and play (15 min mini) and play (20 min scrimmage)... no discussion of new topics, just see how players are playing.
then ski for 8 days, 2x per day, then it's winter here.
tuesday, no swim ran 45 min, then suffered the gym (30min bike, 30 min core/weights (keeping heartrate up) w/ core/squats/chin/pushups, military, vert row/ cable tower axe chops), then 30 min swim)
wed, swim am, 45 min run, 45 min bike pm
thurs, 30 min swim, 1 hr bike, 20 min run
ultimate content. the foot is good enough for the next two weeks: i'll have 2 or 5 hs practices during that time, and we'll mainly roll out the discs and play. we'll have a warmup (5min run, 15min drills) and play (15 min mini) and play (20 min scrimmage)... no discussion of new topics, just see how players are playing.
then ski for 8 days, 2x per day, then it's winter here.
Monday, October 29, 2007
state of the luke
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.
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.
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.
Wednesday, September 19, 2007
1000s
Thousands in the park.
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
and today
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
That's after a grand total of 6 runs in 8 weeks, and nothing fast since, a whle ago. so, i'm mildly psyched. If i can end this (lost) season in no worse running form than last year, it's a win, and the base training is better this year (i hope i didn't put in all those hours for nothing). I think if i'm lucky, I could run 6 in a couple weeks at 3:40, :34, :28, :22, :16, :10. But given my lack of time running, i'd be pretty happy to just do the same as last year.
Foot hurt bad, quad was fine. Didn't notice.
I'll see what tommorrow brings.
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
and today
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
That's after a grand total of 6 runs in 8 weeks, and nothing fast since, a whle ago. so, i'm mildly psyched. If i can end this (lost) season in no worse running form than last year, it's a win, and the base training is better this year (i hope i didn't put in all those hours for nothing). I think if i'm lucky, I could run 6 in a couple weeks at 3:40, :34, :28, :22, :16, :10. But given my lack of time running, i'd be pretty happy to just do the same as last year.
Foot hurt bad, quad was fine. Didn't notice.
I'll see what tommorrow brings.
Monday, September 17, 2007
the long road to recovery
So pulled a quad back in late july. Then as i rehabbed that, i somehow sprained my foot. So the training has been prety squashed. Basically, I've been biking. Lot's and lots of biking. Lately I've started running a little, which basically feels like my left foot is running on, oh, say, medium size round rocks?
That said, here's what's going on:
Today, 4.5 miles, 35 minutes (7:50/mile). Core workout (push-ups, no-weight full squats, situps, side situps, back extensions, start at 10 each, then 9, and so on), then 26 minutes of roller skiing. That part really hurt.
Yesterday: Intervals on the bike. There's a hill by my house, it's like a 600 vertical foot climb. I did that 3 times, (13(warmup), 11, 10) then did the top 2/3 twice (5.5 minutes, harder). Before that, set up a race for the kids, plus 1.75 hours riding.
Last week, mainly just ran, painfully, like30-40 minutes per day, and last week, a couple long rides, including a 75 mile day.
The prior weeks look like that, but more riding, less running.
School is great. good classes, great kids. challenging as i teach 3 different classes back to back to back.
Hopefully the foot is healing up. Not clear that it is. But i'm hopeful.
Basic fitness: high.
Biking: Pretty good.
Speed running: shit.
That said, here's what's going on:
Today, 4.5 miles, 35 minutes (7:50/mile). Core workout (push-ups, no-weight full squats, situps, side situps, back extensions, start at 10 each, then 9, and so on), then 26 minutes of roller skiing. That part really hurt.
Yesterday: Intervals on the bike. There's a hill by my house, it's like a 600 vertical foot climb. I did that 3 times, (13(warmup), 11, 10) then did the top 2/3 twice (5.5 minutes, harder). Before that, set up a race for the kids, plus 1.75 hours riding.
Last week, mainly just ran, painfully, like30-40 minutes per day, and last week, a couple long rides, including a 75 mile day.
The prior weeks look like that, but more riding, less running.
School is great. good classes, great kids. challenging as i teach 3 different classes back to back to back.
Hopefully the foot is healing up. Not clear that it is. But i'm hopeful.
Basic fitness: high.
Biking: Pretty good.
Speed running: shit.
Sunday, August 05, 2007
owie.
well, i maintain my years long policy of the occasional injury, but without missing an event. i popped my quad in a soccer game the other day, i went to chip, and the toe cleat on my football cleat (dum) caught, and pop. it may have been contributed by all the squats (fatigue), the bike wreck (bruise)... and the training (20 hours /week).
or it may have been dumb luck.
just doesn't matter.
luckily, while i've kindof limped around for a week, i was able to function in my weeklong job as as a baggage handler on a bike ride... and i was able to tolerate rides of 30,40, 30, 75, and 40 miles, then 30, and 40 for the past two days... so, i'm avoiding atrophy.
but i have a race in 1 month i want to do, plus labor day... and they are both in doubt. but i'm doing my nerdy straight leg raises, and quarter squats, and icing... etc.
the job was sweet. i couldn't have had better co-workers, i was pretty tired, and achy, but i tried not to be any bigger of a d-- than i could... with mixed results.
so, 14 hours last week, which doesn't include the manual labor (6 hours/day, i'm calling it 1 hour per day for training purposes, so it's a 20 hour week)...
um, beyond that life is the usual crazy mess of dealing with life, and getting ready for school, and a running camp i can run at (quad) (ill bike there, then paddle accross the lake... not like a total loss), and more work... and trying to get the world figured out.
frisbee corner:
oregon HS frisbee is in a position where hopefully we can arrange tournaments around cross, so while i'll miss some top athletes, i can at least get year round tourney experience for the team as a whole.... also, summer games were good. towards the end, i was even diving and shit, which was fun personally, and as a whole, the new freshmen look talented... should be a good year. speed at the new positions, fire, diving, and no quit. nothing like a 13 year old screaming by you yelling, LUKE RIGHT BACK RIGHT BACk.... and my favorite...
n... toe-ing the line... "im' in!!!"
andy (frosh)... no way he was out...
luke, i mean andy, keep it real, could you see? what if you made the catch.
andy. thoughtfully. oh yeah. then i guess i would have been in.
luke.. hee hee. just play fair dude.
or it may have been dumb luck.
just doesn't matter.
luckily, while i've kindof limped around for a week, i was able to function in my weeklong job as as a baggage handler on a bike ride... and i was able to tolerate rides of 30,40, 30, 75, and 40 miles, then 30, and 40 for the past two days... so, i'm avoiding atrophy.
but i have a race in 1 month i want to do, plus labor day... and they are both in doubt. but i'm doing my nerdy straight leg raises, and quarter squats, and icing... etc.
the job was sweet. i couldn't have had better co-workers, i was pretty tired, and achy, but i tried not to be any bigger of a d-- than i could... with mixed results.
so, 14 hours last week, which doesn't include the manual labor (6 hours/day, i'm calling it 1 hour per day for training purposes, so it's a 20 hour week)...
um, beyond that life is the usual crazy mess of dealing with life, and getting ready for school, and a running camp i can run at (quad) (ill bike there, then paddle accross the lake... not like a total loss), and more work... and trying to get the world figured out.
frisbee corner:
oregon HS frisbee is in a position where hopefully we can arrange tournaments around cross, so while i'll miss some top athletes, i can at least get year round tourney experience for the team as a whole.... also, summer games were good. towards the end, i was even diving and shit, which was fun personally, and as a whole, the new freshmen look talented... should be a good year. speed at the new positions, fire, diving, and no quit. nothing like a 13 year old screaming by you yelling, LUKE RIGHT BACK RIGHT BACk.... and my favorite...
n... toe-ing the line... "im' in!!!"
andy (frosh)... no way he was out...
luke, i mean andy, keep it real, could you see? what if you made the catch.
andy. thoughtfully. oh yeah. then i guess i would have been in.
luke.. hee hee. just play fair dude.
Subscribe to:
Posts (Atom)