Sorry.

I have obviously been working out and competing and everything. However, I have not been posting it.

I can't keep doing this. I enjoy keeping track of my workouts, but I don't want to put them up on here any more. We can be friends or not. I think we both pick not. I don't like being an information outlet either. You don't need to see what I am doing to get ideas for yourself. And you don't care to how I perform. So, I think this is a waste of internet space. It was good while you offered me advice, but not any more. I am over it.

I can't write a post without a snippet of my life, and I don't think I want you to have that information any more.

I hope this doesn't offend. My mind just needs you out of it.

To anyone else who has been following--feel free to email me. Maybe I'll start a new blog this summer, and I will give you the link to it.
sdsimile@g.coastal.edu

♥ Sam

Last practice before Conferences!

Track:

Comp warm up

4x front shot

4x back shot

250 H @34.7

12 min

250 H @ 35.33

12 min

150 sprint (from standing) @19.58

Extended cool down.

Ate some jelly beans?

Oops

I broke my computer..somehow. And I am retarded on my iphone..not surprising. So I haven't been updating in a while.

But I have last week's stuff!

Tuesday:

Track:

Chant 4

300

2 min

300

2 min

200

2 min

200

2 min

200

2 min

200

5 min

5x50m sprints

walk back recovery

General strength with 25 lb plate

Wednesday:

Track

Comp

250H

12 min

250H

12 min

150

2 laps

Thursday:

Weight room:

Warm up

Single arm DB clean and press 4x2

Single arm banded bench 4x10

Step ups 95x6 each leg

2 sets

4 laps

8x6 dynamic hurdle mob

10x40s abs

Psoras stretch/rope stretch/foam roll

Sunday:

Comp

3x hurdle 1

3x 60m blocks

Weights

SA DB clean

SA DB bench

SB leg curls

9x45s abs

6 laps

I love

Florida.

The meet went well. I placed 9th in the 400H. We got 3rd in the 4x4. Boo. Tay.

Florida State Pre Meet

Pre meet.

Extended Comp

Fully dynamic hurdle mob x2

3x60m build ups

Oh, and I am in love. With Florida State. Seriously. I may never leave.

More hurdles

I am so tired! Ahhhh

Track:

Comp

We were supposed to do front and back shot, but my arm is about 3 days from falling the fuck off, so I opted to not throw anything.

Sprints out of blocks:

3x to hurdle 1

2x to hurdle 2

1x to hurdle 3

150 @ 19 high

2 laps.

Leave for Florida State in the mo'nin.

Good morning moon.

I hate when I still see it after we have a work out. Grrrr

Weight room:

Warm up

Single arm DB clean and jerk 5x3

1a. Single arm DB bench x8

1b. Single arm band row x8

3 sets

Step up to rear lunge 95x12

3 sets

10x45s abs

6 laps

Finito. PM practice in a little.

We are the music makers

We are the music-makers,
And we are the dreamers of dreams,
Wandering by lone sea-breakers,
And sitting by desolate streams;
World-losers and world-forsakers,
On whom the pale moon gleams:
Yet we are the movers and shakers
Of the world for ever, it seems

With wonderful deathless ditties
We build up the world’s great cities.
And out of a fabulous story
We fashion art empire’s glory:
One man with a dream, at pleasure,
Shall go forth and conquer a crown;
And three with a new song’s measure
Can trample in empire down.

We, in the ages lying
In the buried past of the earth.
Built Nineveh with our sighing,
And Babel itself with our mirth;
And o’erthrew them with prophesying
To the old of the new world’s worth;
For each age is a dream that is dying,
Or one that is coming to birth.

Dear Maria Count Me In.

Track:

Chant 4

Full max dynamic hurdle mobility

100m front shot

100m back shot

100m front loader

(This are all one-armed. Now my left elbow is fucking killing me. I can't wait to get this goddamned shoulder fixed. It is hurting a whole whole whole whole lot)

10x200m over hurdles.

60 seconds rest

(Yes, that is what that says.)

5x50m sprints

General strength:

Axe chops x20

Prisoner squats x20

Mountain climbers x20

Lateral twists x40

Hip raisers x20

Mountain climbers out x20

Donkey kicks straight x40

Fire hydrants straight x40

Make it count when I'm the one who's selling you out. ♥

Slip-n-slideeee

This was yesterday.

20 minute run

30 minute elliptical

600 abs

And we made a slip-n-slide in our back yard. It was AMAZING! Though I brush burned my ass. I think today's practice is going to suck.

Lazy IM

Welp I ran a lazy ass 400IM race. I just slept through the back stretch. I didn't start my kick until about 120m. Oops.

But I ran a pretty good 4x4 split. 58 low. So that's good.

Florida State next week. No more sleeping.

Practice at Auburn

Track:

Comp

Full dynamic hurdle mob x2

Special hurdle x2

Block starts to hurdles

To hurdle 1 x3

To hurdle 2 x2

2 laps

Tired 'n stuff

We did a super long circuit thing, and I'm too lazy and sleepy to type it up.

Morning lift yo

It was pretty really short.

Weigh room:

Warm up

Single arm db clean 5x3

1a. Step ups 95x6

1b. Rear lunge 95x6

3 sets

10x45s abs

6 laps

Fin.

Baseballl

Getting ready for Auburn. We leave Thursday morning.

Track:

Chant 3

6x30m sled sprints

3x blocks to hurdle 1

3x120m sprint-float-sprint-float-sprint.

9x90m straight leg bounds

2 laps

Baseball game today! So fun! We lost to the Texas Rangers, but it was still a good time. I am super sad that my Sami left today, though. :(

USC Meet

The last of our "work meets."

I ran the 800. Won my heat. :) Ran 2 something.

I ran the 200. Won my heat. I have no idea what I ran.

I wasn't supposed to run the 4x4, but I did that too. And I don't really mind.

Oh yeah. I forgot to mention that the earth forgot we had a track meet, and mother nature decided to SHIT on us today. It was storming and cold, and I hated it. The end.

But nowwwww I'm tired. Auburn next week. Wassssssup!?

USC Pre-meet

Track:

Comp Warm up

Split

Full dynamic hurdle mob x2

2x60m sprints

Front shot x6

Back shot x6

2x60m sprints

2 laps

Tomorrow I am running the 800 and the 200.

@ Auburn-400H

@ Florida State- 400H

Then a week off

Then conference

Bootay.

Voices inside you churn

Watch the city burn.

Track:

Chant 3

8x4 Hurdle hops alt static and dynamic.

3 min rest

6x50m sled sprints

3 min rest

4x60m blocks--to hurdle 1

3 min rest

Weight room:

Single arm DB push jerk 5x3

1a. SA DB bench x8

1b. SA DB row x8

3 sets

25 lb plate lunge walk x12

3 sets

Track:

Front shot x8

Back shot x8

2 laps

Fyr on flode.

Track:

Chant 2

Full dynamic hurdle mobility x2

400H workout:

15x100m over hurdles w/ 60s break

#3, 6 and 12 were 200s--still with 60s break

Good God.

5x50m sprints

General strength:

w/ med ball

20 each exercise

Axe chops

Prisoner squats

Hammer twists

Lateral twists

Prone bridge calf raisers

Hip raisers

Banded leg raisers

Donkey kicks

Straight leg donkey kicks

Fire hydrants

Straight leg fire hydrants

2 laps

Beowulf.

Maui is still not home..

I feel like the world has stopped. I would rather go through another atrocious break up than lose this dog...

But somehow--I still have to go through my day.

Track:

3 lap warm up

300m front shot

300m back shot

300m front loader

(These are all 1-handed throws)

Circuit:

1 minute each exercise. All exercises that could have a medball did.

Block 1:

Jump rope

Russian twists

Jump rope

V-ups

Jump rope

Flutter kicks

3 minutes

Block 2:

Jump rope

SL good morning

Jump rope

SL RDL

Jump rope

SL Axe chops

3 minutes

Block 3:

Jump rope

Straight leg Donkey kicks

Jump rope

Straight leg Fire hydrants

Jump rope

Single leg supine hip raisers

3 lap cool down

500 abs

I miss my dog...

Goodbye Spring break..

I'll miss you. :(

Weight room:

Warm up

Single Arm DB hang clean 5x5

1a. Greek lunge 95x5 each leg

1b. SB leg curls x12

3 sets

Step ups 95x2x6 el

2a. Back squat 165x3

2b. GHR x8

5 sets

10x45s abs

4 laps

PM

20 minute run

UPDATE ON LIFE:

This spring break was really hard, and I am thankful that I had Jordan here for support through it--just as I am glad that I was here for her. Our good friend from school (an ex) did not make it through the hardships he had been having since his accident. He took it into his own hands. RIP CA. :(

Maui got out of my house. Her and Mellow broke a window while we were at the Shamrock. She ended up crossing the highway and was at Walmart. Instead of calling the name on the tag or the animal patrol or the cops--they gave her to a customer--who's name/number/address they did not take. Now I am on a wild goose chase to find my child. The cops are involved. A civil suit has been filed. Hello legal action.

Keep me and Maui in your thoughts. You don't have to like me, but know that I have a hole in my chest right now where my dog should be..

On the positive--I bought a fucking sweet lifted jeep. I'll miss my Toyota, but I look so cool in this thing.. :)

Shamrockrock

Day 1:

4x200

It was actually pretty fun. I have never run a 4x2 before.

Day 2:

400H

He wanted us to go 66-67 based on how much he whipped our asses this week. I went 64. Winner winner chicken dinner.

4x4

Just for some work..

Pretty decent meet. USC next week. Auburn after.

Spring Break a little, but mostly track.

Doug Shaw:

Comp Warm up

9x100m sprints--relay style

6 field lengths

Then we went to Ross's parents' condo and went in the pool for an ice bath. And then laid out in bikinis (well I did...the boys didn't..) by the pool for the rest of the day.

Actually only for a few hours. Then we had to get back to the track and work the Kid's Day. It was kinda presh. I got tackled by about 15 6-year olds.

4x2 tomorrow. :)

Worst surprise ever

WHO DOES CHANT SURPRISE THE DAY BEFORE A MEET!? Honestly...

Track:

Warm up

Chant surprise

18 total runs

45s exercises w/ med balls

Too early to remember them all

200m front shot

200m back shot

200m front loader

Nap time. Practice again at 1.

This meet is going to be UGLY.

Another 2-a-day

Chant 3

Special hurdle mob x2

(Actually it was more like x8.. We had to keep running it back).

6x40m sleds--These were so heavy. The hardest sled sprints I have ever had.

3x60m blocks in the curve

90m Straight leg bounds x12

2 laps

Seeya at 8 am track...

Spring Break my ass.

THIS IS SPARTA!!!

300th post. :)

Weight room:

Warm up

Single Arm DB Push press 5x2

1a. Barbell backward lunge 95x12

1b. Stability ball leg curls x12

3 sets

2a. Push ups x6

2b. Banded rows x6

3 sets

Run to track

Track:

Full dynamic hurdle mob x2

Power lunges 4x30m

50m build ups x5

10x45s abs

Commons. Ew.

My hands smell like Slut lotion...

Track:

Chant 2

15x100m sprints

90s rest

2 lap cool down

Got the rental car.

:)

And I already bought a new car!

Yayyyy

Pre-Meet Sugar Fun time

I don't know what any of that means.

Track:

Comp warm up

6x Front shot

6x Back shot

2x60m sprints in flats

2x60m sprints in spikes

High hurdles:

Starts to 1 x4

Starts to 2 x4

2 lap cool down

The good news is--I am running 100H and the 4x1 tomorrow. Which meeeeaaaannnnsss---this could be something just ridiculous.

CCU Invite in the AM. Jordan Daniele in the PM! SPRING BREAK BIOTCHESSS!

(And by Spring Break, I mean that I have no classes. I have the Invite tomorrow and the Shamrock on Saturday and practice every day in between---so....)

Oh, and I was in a car accident. If my little 5-speed is totaled, I am going to KILL SOMEONE. I love that car. The only good thing is that I was at a stop sign when I got pummeled by the two cars that crashed into each other, so my shit will be taken care of.

Oh, and this is my side note for injured people: Stop. Being. Vaginas. I am probably going to have surgery this summer, but do I care? Nope. Am I going to complain about it all day? Nope. Am I going to let it stop me? Nope. I didn't let a broken jaw stop me. I'm not going to let a hurt shoulder stop me. If squatting hurts--shut the fuck up, and squat anyway.

♥

Almost Spring Breakkk!

Weight room:

Warm up

Single Arm DB push jerk 5x3

Push ups 2x5 (hurt too much)

1a. Single arm DB bench x5

1b. Squat band rows x10

5 sets

2a. Greek Lunge 85x6 el

2b. Single leg barbell RDL x6 el

3 sets

3a. Sumo deadlifts 155x5

3b. GHR w/ 25 lbs x5

5 sets

Run to the track

8x front shot

8x back shot

Hurdle hops dynamic x8

Static x8

2 sets

2x60m sprints

2x80m sprints

10x45s abs

Jog to weight room

Home. Breakfast with Kelly and Ryan. :)

Suh-Priiiisssseee

Chant Surprise!

Track:

2 lap

Sand warm up

Full dynamic hurdle mob x2

200m front shot/back shot/front loader

Chant surprise:

30s each exercise

sprints in between

I can't remember what all we did.

But we did it 24 times...

Holy. Shit.

I don't feel like writing it all out. The end.

Morning stuff

Weigh room:

Warm up

Single arm DB clean 5x3

1a. Single arm DB bench x5

1b. Single arm row x5

5 sets

2a. Step up to backward lunge 95x12

2b. Single leg stability ball leg curls x12

3 sets

3a. Squat 145x5

3b. GHR w/ 25 x5

5 sets

10x45s abs

8 laps

4x60m Powerlunges

3 laps

Fin.

I am sprinting at the Invite this week. Probably the 2 and the 4 or something.

400H at the Shamrock.

FINALLLLYYYY!!

I have literally been waiting for this day for like 2 years. Finally I am running outdoor. Not redshirted, not running indoor, but what I came here to do.

Opened with the 400H at UNCW today. I ran pretty well! This was the best I have ever opened, it is 2 weeks earlier than I usually open for outdoor, and I haven't run these in for freaking ever.

So I went 64 high to open my season. Brought home a silver. :)

I am looking for good things this year!!

There's a light on

In Chicago.

Track:
800m jog
Shake out
2x60m sprints

We leave for UNCW tomorrow! So happy to start outdoor. :)

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IM work Booooyah.

Track:

Comp Warm up

Special hurdle mob x4

Block work and IM work.

Blocks to Hurdle 1 x2

3 min

Blocks to Hurdle 2 x2

3 min

Blocks to Hurdle 3 x2

2 laps

FIRST MEEET!! Saturday. :) At UNCW.

Happy Marzo

Track:
Chant 2

Full dynamic hurdle mob x2

6x300m sprints

General strength:
Axe chops x20
Prisoner squats x20
Lateral twist x40
Low crawl x20
Hip raisers x40
Donkey kicks x40
Sl donkey kicks x40
Fire hydrants x40
Sl fire hydrants x40

2 laps.

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Trapped...

I did NOT run what I wanted to. I am so over indoor. I don't think I've ever ran well.

Got trapped out front. Lead through the 6 and did not kick soon enough. Easy. I was not even tired. These 800 veterans played my ass...

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Flutter

Got some butterflies. I'm nervous.
Shake out went well. Nothing hurts except my shoulder which is unavoidable. 800 at 5:15.

Daaaaaamn.

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BSC

Pre meet:
Comp warm up
2x30m Sprint
2x60m Sprint
2x Sprint-float

Cool down

My new spikes are the tits.

Big South Day 1: 800 trials, DMR

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I found the cure to growing older

And you're the only place that feels like home.

:)

Jk

Track:

Comp warm up

Extended

4x100m striders

Bunch of motivational stuff! Conferences soooon! :):):)

Sad Day

Just one of those days. :(

Track:

Comp warm up

250 HOT

150 HOT

Weight room:

SL DB Clean and press 4x2

Pistol squats off the box 3x8

Hamstring lunge whatevers 2x5x5s el

800 training

Track:
Comp warm up
Hop hop front shot x6 (didn't really happen)
Full dynamic hurdle mob

60m build up
4x200m Sprints @33s
W/ 60s rest
6 min
4x200m sprints @33s
W/ 60s rest

5x50m sprints in the grass

General strength:
Donkey kicks x30
Prisoner squat x15
Axe chops x15
SL fire hydrants x30
Lateral twist x30
Prone bridge calf raisers x15
Banded lateral leg raisers x30
Calf raisers with plate x15

Went through the whole thing twice.

2 laps

Baseball opener!!

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J'dore my house familia

We still have no practice today. :) Buuttt I have to update the family list somewhere, and what better place than my blog!?

As our pet list grows.. so does the love in our house!

We have the people:

Sam (That's me)

Ryan

Zack

The girls:

Maui--my Greyhound/something mix

Luna--my Ball Python

The boys:

Mellow--Ryan's Husky/Lab mix

Hans and Franz--The house goldfish. :)

And Zack doesn't have pets because he actually has a girlfriend. ;)

♥

Love my house.

Better open the door

Before I take a hammer to the walls around it.

:)

Track:

Chant 3

6x one-handed front shot

3x6 Rocket jumps

3x60m sled sprints

5x60m block sprints

Run to weight room:

Single arm DB clean and press 4x2

Single arm DB bench 3x6

Pistol squats 3x8 each leg

Greek lunge hold 2x5 each leg

Run back to the track

2 laps

Fin. :)

Conferences soon! I am running the open 8, DMR and/or 4x4

♥Booty Meat/Pork Sword

Birthday festivities are now over :(

It was nice to have the day off yesterday for muh BIRFFFDAY! ♥

Got to spend yesterday getting sunburnt in a bikini. Riding my bike with Ryan, Maui and Mellow. Eating delish dinner with my Valentines. Enjoying being a beach bum. And maybe a real Valentine!? Ooooohhh cutesiest.

(Apparently, according to my computer, cutesiest is a word. Amazed..)

But all that is over now bc I have some gold medals to bring home next weekend.

Track:

Chant 4

Full dynamic hurdle mob x2

600m Front loader (Can't do any other throws..shoulder is officially torn. Need surgery in the summer.)

Special hurdle mob x2

8x60m sprints over hurdles

500m sprint

4 min

300m sprint

2 min

200m sprint

2 min

200m sprint

2 min

100m sprint

Working 15.5s 100's. Hit all of my times.

5x50m sprints

General strength:

Burpees x15

Split squat x30

Prisoner squat x20

Prone calf raisers x30

Calf raisers on box w/ plate x20

Hip raisers on box x15

Quad raisers w/ plate x25

Lateral twist w/ plate x30

2 laps.

Lots of ice.

Excited for this weekend off. Excited for next weekend to be over and outdoor will finally start!

♥ ♥

2 Valentines Hearts. :)

Crap.

Ran like butt today. I think I'm a little tired. I need a break before conference or I am not gonna make it....

Punishment workout:
12x100m runs immediately following the 4.

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Clemson meet day un

Got to leave an hour early and still were running late for the meet. But It's okayyy. Ran the best I had all year in the 5.
Got top 10 out of a field of 45.1:20.

400 tomorrow.

Still hate indoor.

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I'll swim backwards

Actually, I won't.

:)

Track:

Comp warm up

Extended

100m stride

6x100m sprints

6x45s abs

Lots of treatment today. My shoulder and shin are so incredibly fucked.

Dear Jeezis,

Thank you for whoever created KT tape. It is holding me together. :)

Loves,

Samma

HUNGRY

I am really hungry. All I ate before this workout was a stupid Isopure.. Which is a drink and not food at all.

Track:

Chant 3

3x30m sled sprints

250 HOT (@33)

12 min

150 HOT (@19 high)

12 min

150 HOT (@19 high)

2 laps.

That is all. Gonna eat a cult.

Just kidding.

Gonna eat something.

http://www.youtube.com/watch?v=wZDv9pgHp8Q

Steelers lost..

6 am. Jeezis.

Weight room:
Warm up

Hang clean

95x5

105x4x5

Bench:

Bar x5

95x5x5

1a. Squat: 145x5

1b. Glute ham x5

5 sets

2a. Step ups x12

2b. SL SB leg curls x24

3 sets

Run to track

Track:

Full dynamic hurdle mob x2

Front shot x8

Back shot x8

7x200m sprints

8x45s abs

The end. Stillers went down last night. And then Jack made us watch Glee. Needless to say...it was gay.

PSU Meeeet

Only a one day meet. Ran the 600 and the 4x4

Went 1:38.9 in the 600. My PR before was 1:46. Sooo yeah. I came through way too fast though.. hit the 400 at 61.

Our 4x4 ran 3:51. We got 5th overall which is huge there.
My split was 58 high/59 low.

Time to go home.12 hr bus ride en route. Eta 9 am..... Gahhhhhhh!!!

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PSU Pre

We finally got off the bus today after leaving at 9 am yesterday. Gah! Pre-meet work out:
Track:
Comp warm up
Full (synchronized) dynamic hurdle mob x2
4x100m build ups
Curve work
2 laps
Treatment

600, 4x4, DMR tomorrow.

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Speed Day

Track:
Comp warm up
5x60m block starts
@ 8.0 or less
3 min recovery

Weight room:
1a. Hang clean 95x5
1b. Leg swings x5
5 sets

2a. Weighted push ups x5
2b. Inverted pull ups x6
3 sets

Squat:
Bar x5
95x5
135x5
155x4x5

SB leg curls 2x12

3 laps

Leave for PSU tomorrow morning. Not thrilled to leave this 75 degree weather for a blizzard.

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Booty meat

I just like to say the word.

Track:

Chant 2

Full special hurdle mob x2

200m front shot

200m back shot

200m front loader

500m sprint

2 min

500m sprint

2 min

Each 100 was around 16-17s

6 min

200m sprint

2 min

200m sprint

2 min

200m sprint

2 min

200m sprint

Each 200 was 33-34s

6 min

5x50m sprint

Walk back recovery

Didn't really time these

They are just to move fast

General strength w/ med ball (30 each exercise):

Burpees

Lateral squats

Split squats

Prone calf raisers

Low crawl

Hip raisers

Lateral twist

Axe chops

Hammer twists

Might be something else. Can't remember.

Making Maui some rice.

Love.

Threeeeeezzzz

Track:

Chant 4

Full dynamic hurdle mob

6x front shot

6x back shot

7x300m sprint

Recovery was 100m walk to start line

These are getting super easy. 400IMs are gonna be a cakewalk come March.

Titties! ♥

Good morning...rain.

It was so nice yesterday! 70s...sunny...fuck you rain.

Weight room:

Warm up

Clean and jerk:

Bar x3

95x3x3

105x2x3

1a. Bench 95x3

1b. Pull ups x5

5 sets

Step ups:

Bar x12

95x3x12

8x45s abs

6 laps

1 practice/1 class down. 1 and 1 to go.

Getting ready for PSU meet. We leave Thursday mo'nin.

Wrap it up

Or you'll have babies. Jk.

Finished up at Clemson. DMR went really well. Got 4th overall and I ran a 59 split.

Got out of the 4x4 bc Jerrica false started her 2 and her punishment was to take my place. Hahaha

Get at it this indoor. Glorified practices.

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Clemson Day 1

Had to run the 800 today at Clemson. It actually went really well. Coach wanted me to work 36 splits, and I hit them all (though I went 33 on the first lap and 34 on the last). Could have gone a lot faster. Walked down the field. It was a good race, and I'm excited to run it again and actually run it to see what I can do.

I have TWO 400's tomorrow. Gotta get a good night sleep and eat me some granola before bed.

♥ So happy to be who I am.

Beauty Killer

Last lift before Clemson.

Weight room:

Warm up

1a. Hang Cleans 95x3

1b. Leg swings x10 el

5 sets

2a. Bench 95x3

2b. Pull ups x5

5 sets

8x1 min abs

3 laps cool down

Treatment tomorrow. Leave for Clemson at 7 am on Friday.

Effing rain...

In the goddamn hurricane rain:

Track:

Comp warm up

2x150 hot

3 lap cool down

Found out my events for the next couple of meets:

This weekend:

Clemson:

800m (Gahh!), 4x4

Next weekend:

Penn State: 600m (Ack!), 4x4, DMR

Stupid indoor making me run this shittttt.

Ok byeeee.

Thank God for Esteban

Track:
Chant 2
200m front shot
200m back shot
200m front loader

500m sprint
2 min
500m sprint
6 min
200m sprint
2 min
200m sprint
2 min
200m sprint
2 min
200m sprint
6 min
5x50m sprint w/ walk back recovery.

General strength: 30 each
W/ med ball
Burpees
Split squat
Lateral squat
Axe chops
Calf raisers
Hammer twists
Banded Lateral leg raises
Supine hip raisers
Low crawl

2 laps. Ciao.

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GO STEELERS!!!

Track:
Comp warm up
Full dynamic hurdle mob x2
Front shot x6
Back shot x6

Hurdle hops 6x8
3 static/3 dynamic

Sprint-float-sprint
4x80m
4 min rest

9x90m straight leg bounds
90s rest

Weight room:
Hang clean:
95x3x5

Db bench 4x8

1a. Back squat 135x3
1b. RDL 95x5
5 sets

Step ups (I actually cried)
95x3x12

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Happy Jaw Day!!

IT IS MY JAW-NNIVERSARY! Or whatever.

I am going to eat crunchy food. Listen to Kanye. Pass out jawbreakers. Make things out of wires.

Make smoothies. Make milkshakes. Talk a lot.

I am definitely NOT going into a weight room today. I am NOT running. I might not leave this bed. Just to keep it on the safe side.

Actually that last one's a lie.

So, wish me a happy anniversary, and I will continue to celebrate it. :):):)

Chyeaaahhh. ♥

I got lost...

Well thank you Coach Shumpert for insisting I go for a 40 min run instead of the 50 min elliptical today. Why? Because I did 50 min elliptical on Jan 21st last year, and then the 22nd I broke my jaw. So, for that reason he decided to change my workout. And what happened!?

I ran my golf course. 40 mins out. And when I looked up I realized I was no longer on my golf course, but on another one about FIVE MILES from my house.

Couldn't tell you how I did this. Apparently "golf course" is synonymous for "labyrinth."

So then after a 30 min walk, I had to run again. 20 more minutes of running (sprinting..I was going to be late for class).

I was late for class.

Happy anniversary to me tomorrow!

Sleepy

Weight room:

Warm up

1a. Hang clean 115x3

1b. Hurdles x7

5 sets

2a. Weighted push ups x8

2b. BW rows x8

3 sets

3a. Squat 155x3

3b. GHR x5

5 sets

4a. Backward lunge 95x10

4b. SL RDL w/ bar x10

3 sets

6x1 min abs

4 laps

Back to sleep. Yawn. Zzzzzz

Sprint Day

Track:

Chant 3

Over-under hurdle mob x3

3x30m sled sprints

3 min rest

3x30m block starts

3 min rest

3x80m sprint-float-sprint

3 min rest

9x90m straight leg bounds

90 s rest

2 lap cool down

Finished up with class. Eating some peanut butter for dinner (Mmmm :)) And relaxing.

Diet note: I have changed my diet up. I'm going pescatarian. Eating 4-legged animals freaks me out, and I cut those guys out a while ago. And I just read a bunch of articles on how dirty chicken is, so I am cutting out poultry too. My diet was almost entirely pescatarian anyway, so I figure the transition is pretty simple.

Seafooooood. :)

Sam and EP

Coach has me and Erica at it again.

Track:

Chant 4

Full dynamic hurdle mob x2

Front shot x2oom

Back shot x2oom

Front loader x200m

500m sprint

2 min

500m sprint

6 min

200m sprint

2 min

200m sprint

2 min

200m sprint

2 min

200m sprint

6x45m sprints over baby hurdles

General strength w/ med ball:

Prisoner squat x30

Axe chops x30

Hammer twist x30

Lateral twist x60

Squat hold x30s

Donkey kicks x50

SL Donkey kicks x50

Donkey kick circles x60

Fire hydrants x50

SL fire hydrants x50

Bicycles x30s

Low crunch x30

Plank x30s

2 laps

Off to art work again. :)

MLK Day

Happy MLK Day! No Class!

Weight room:

Warm up

Hang clean:

Bar x3

95x3

115x4x3

Bench press:

Bar x3

95x3

105x5x3

1a. Front squat: 125x3

1b. Sb leg curls x12

5 sets

Walk of love. (Hearts and hearts)

Track:

Full static hurdle mob x2 w/ med ball

300m sprint

2 min

200m sprint

2 min

100m sprint

2 min

300m sprint

2 min

200m sprint

2 min

100m sprint

All with EP my training partnah! (Hearts and Hearts for Erica)

All love and painting and hippies and black people today. :)

VT babayyy

I ran MUCH better today. Split a 57 high 4x4. Even if I had to take the baton from Jenna who split 68.... goddamn.

Regardless. I ran well and say yay me!

Clemson in 2 weeks. Penn State in 3.

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Virginia Tech Day 1

Well I can complain and I can't. I ran the open 500. Killed it through 450 and then fell on my face about 20m from the finish.

If you're gonna go down in flames I'd rather do it by falling from a hard run than running like shit.

Tomorrow is another day and the 4x4 is coming up.

Be a warrior. No fear. Run. Like. Hell.

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Va Tech tomorrrrroooowww

Last workout before the meet.

Track:

Comp warm up

8x front shot

8x back shot

6x Rocket jumps off a box

x2

3x30m sled sprints

Block work:

2x3om starts

2x60m starts

2 lap cool down.

Tis all she wrote. We leave for Virginia Tech tomorrow. :)

First 6 am of '11

Our first 6 am practice of the year.

Weight room:

Warm up

1a. Hang clean 95x3

1b. Hurdle mob x6

5 sets

2a. Weighted push ups x8

2b. BW rows x8

3 sets

3a. Squat 135x3, 165x3

3b. Glute ham x5

5 sets

4a. Backwards lunge 95x10

4b. Single leg RDL's 45x10

3 sets

6x1 min abs

Cool down laps

I'm feeling this ice bath today. We leave for Virginia Tech on Friday! It was my only meet last year, so hopefully I can do really well as well as not allow this to be the only meet this year!

Bah effing cold..

It was cold as fuccckkk today. Which means it was like 38..Ewww and we had to run outside. Hates it.

Track:

Chant 4

Full dynamic hurdle mob x2

Special hurdle mob x2

200m front shot

200m back shot

Ladder time!

300

90s

200

90s

100

2 min

x3

Bummaaahhh

2 lap cool down. Track meeting tonight at 9--back to the morning practices. 6 am is gonna come fast.

Round TWoooo

Inside:

Warm up

25 min run

15xintermuscular runs over baby hurdles

Plank sessions

Warm up to cool down. :)

Get to relaxx all day!

No snow

Hahaha school was cancelled today because there was a chance of snow. Guess what? It didn't snow. Hahahaha

Practice:

Weight room:

Warm up

Circuit:

50 seconds each station

W/ med ball

1a. Jump rope

b. Good mornings

c. Prisoner squat

d. Split squat jumps

e. Axe chops

2 min rest

2a. High-knee jump rope

b. Straight leg donkey kicks

c. Toe touches

d. Mountain climbers out

e. Hip raisers

2 min rest

3a. Jump rope side-to-side

b. Straight leg fire hydrants

c. Russian twists

d. Calf raisers

2 min rest

4a. Jump rope front-to-back

b. Single leg good mornings

c. Prisoner squat fast

d. Pistol squats on a box

e. High knee exchange

2 min rest

5a. Jump rope

b. V-ups

c. Lunge w/ twist

d. Bent-knee prone leg raisers

e. Mountain climbers in

Outside:

9x Cross fields (Ins and outs across the field)

Practice again at 1.

Yay! Team practices!

And the new season starts!

First team practice today.

Track:

Comp Warm up

4x60m sprints

2x20m Remedial hops-- single leg

9x90m Straight leg bounds

(Easy easy day.)

Weight room:

Light weight stuff

Hang cleans:
Bar x3

85x5x3

Bench:

Bar x3

85x5x3

1a. Front squat 95x3

1b. Stability ball leg curls x12

5 sets

6x1 min abs

Home to eat some tomato soup and green beans. Stupid dieting.

:P

Waterway Run

Round 2.
20 min fast-paced run by the Waterway.

Team comes back soon!

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The 5th and 6th

5th:

Easy and fast sprint day

Chant 3

2x60m build ups

5x80m sprint-float-sprint

Abs x a lot

2 lap cool down

6th:

Loooong run with Lindsey

30 minutes down by the Waterway. So so pretty.

Need to find a place to move down there. :)

Workout with Coach and Chris

Track day wiff Shump and Chris.

Track:

Chant 3

8x200m sprints

2 minute rest

General strength:

Inch worms 2x10m

Prisoner squat x30

Single leg calf raisers x15 el

Single leg Good AM x15 el

Lunge exchange x30

Side lunge exchange x30

Duck walk 2x10m

Donkey kicks x50

Fire Hydrants x50

2 laps

I passed all of Coach's "Christmas break tests." Hoorah.

Greatest point of view on religion

"That's what religion is, K-Fed! Just a bunch of made-up rules to manipulate people. Why don't Catholics eat meat on Fridays? I'll tell you why. Because the Pope owns Long John Silvers!" -Tracy Jordan, 30 Rock

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Happy New Year SC

Track:
20 min run
Gs:
Prisoner squat x30
Good am x30
Calf raiser x30
Dips x30
Inchworms x10m
Donkey kicks x50
Straight leg dk x50
Straight leg fire hydrant x50
Sprinter sit ups x50
Low crunch x50
2 sets
3x100m sprints

Lake with Joyce:
2 miles- 7:10 pace.

Yay for being home, and yay for my long-running blog!

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