Snertz workout!

800m warmup
some strides and plyos, I kinda half-assed them

15 pushups
75 situps

15 all the way down then touch the sky jumps followed by 40yd sprint
15 touch the sky, 40yd sprint
10 touch the sky, 40yd sprint
(this is where I failed a little at the workout)

4 x (10 tuck jumps, 40yd sprint)

15 pushups
75 situps

2x40yd lunges w/torso twist
2x40yd one-legged distance hops
2x10 forward hops over cones
2x10 side to side hops over a cone

15 pushups
75 situps

10x 5-10-5 yd shuttle runs
10x40yd sprint

Eff the cool down.

I only booted toward the end, after the 6th 40. Hooray!

Gym at the Luxor!

Half mile warmup
Failed at free weight squats
Leg Matrix (in lieu of squats)
Ab Matrix
Triceps over top of head
Bicep curls

Weight Machines:
Hamstrings
Lower back
Lats

Went to the gym today. Judging by my gym notebook, I hadn't been there in 3 months. Good lord.

Warmup: 1.5 miles @ 8:30/mile (7.0mph) --- this surpasses every warmup I did before April and is faster than every workout I did before April. It felt awesome. Now I have confidence that I have been improving just by going to track workouts and practices! Sweet!

Lifting (weird order because of other people on machines):

Lats: 90x15; 100x12; 110x10
Calf Raises: 50x20; 90x15; 110x15
Adductors: 50x12; 65x10; 75x10
Chest Press: 60x15; 70x12; 80x10
Abductors: 50x12; 65x10; 80x8
Squats: 155x12; 165x10; 175x8; 185x8
Abs: 7.5 minutes cross country abs
Rotary torso: 70x12
Hamstrings: 90x12; 100x10; 110x8


All of these weights are at or above where I left off 3 months ago. Lats, Calf Raises, Chest Press, Adductors, and Abductors were eeeeeasy. I felt awesome. Squats and Hamstrings were HARD! Holy crap! I now understand why track workouts have been so difficult -- my legs haven't been getting any stronger by NOT going to the gym, probably because I'm not spending all that much time actually full-out sprinting or using them to full capacity. Crap. Never underestimate how awesome the weight room can be.

Track tonight:

1 mile warmup

200m; 45 sec rest
400m; 90 sec rest
600m; 120 sec rest
600m; 120 sec rest
400m; 90 sec rest
200m; 45 sec rest

6x30 start on the ground face down, jump up and accelerate
4x50 focus on stride length (we watched each other run these and critiqued form)
2x80 backwards, once quick feet, once stride out

half a squat matrix
pushup matrix
ab matrix

throw a lot

Running was hard today and really made me realize how weak my legs are. I gotsta fix that. Weights tomorrow or Thursday.

Track workout tonight was AWESOME!

1 mile warmup
1x600, 2 min. rest
1x500, 2 min. rest
1x400, 2 min. rest
1x300, 2 min. rest
1x200, 2 min. rest
1x100
6x30, starting laying flat on stomach
4x50, 3 tuck jumps first, focus on stride length
4x80 backwards
Pushup matrix
8 min. cross country abs
Half a squat matrix
400 cooldown
20 minutes throwing

I felt SO GOOD during this workout! During the 500, I had to stop and almost boot, but it was completely psychological. I was doing fine and controlling the urge to boot, but then my teammate was gaining on me and I could hear her behind me, and she was breathing heavier than me. My brain heard her breath rate and decided that I was in fact breathing that hard, even though I wasn't, and boot reflex started. So I had to stop! It was so weird! During the 400 and 300, I stayed just behind the heavier breather, and during the 300 I was surprisingly able to accelerate past her during the last 50 meters. I ROCKED the 200, just like a race back in the day! And same with the 100! It was fun! I couldn't do the 6x30 because on the first one, my back did something weird, so I sat out. But man...this was a great workout. I didn't need my inhaler! Or at least, I didn't USE it. The 2 minute rest allowed me to really power through the 200 and 100, which was AWESOME and extremely rewarding. I love hitting my top speed. SO MUCH FUN! I feel like I'm flying!

Last night:

Half a squat matrix (no jumping, it was late)
Pushup/ab Countdown/Countup:
20 pushups/1 situp
19 pushups/2 situps
etc.
1 pushup/20 situps

Last night was a failure because my intention was to do a track workout, but I left work too late. AND I didn't really get any work done. Need to focus.

2nd Nemesis track workout!

1 mile warmup
2x800m, 2:00 rest
2x400m, 1:30 rest
4x100m with 3 tuck jumps just before running, ~1:00 rest
4x100m backwards, jog 100m forward
pushup matrix
8 minute cross country abs

I ran my mile warmup from my house to the track carrying a water bottle, which made me feel good about not driving. The workout was less hard -- one of my teammates is approximately my speed for the longer runs, which was nice, cause she was reasonably pushing me (as opposed to the others who just kicked my ass). This week I tried Claritin before my workout, but I still had pretty bad lung problems. I'll try my inhaler next week. I don't like when my lungs fail.

Just think how much easier this would be if I was 10 pounds lighter.

Someday. Someday soon, dammit.