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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