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.