October 8, 2009

i usually always look forward to Thursdays due to the fact that it means i get to attend a team practice.

Nutrition

• Bfast: 2 donuts(ya ya, i had no choice) small milk
• Lunch: Peanut Butter and Banana Sandwich, Chips and hummus, water
• Preskate: PB and Banana sandwich, spark
• During Skate: Clif bar , power bar, Gatorade (2)

Outdoor

Showed up a little late so i didn't get the full work out but what i did was still intense and fun

• 3 laps on 1000 meter track
• Stretched
• 2 laps on 2 laps off
• 3x500 meter ON 3x500 meter off- basically we sprint for half a lap, then pace etc.
• 3x100 meter starts--10.19 9.94 9.91
• 55 minute total time Avg HR 142 Max HR 203 631 calories burned

Great outdoor for me. Really loved the 500 meter on and off drill. Still need to work on my form but that is a constant work in progress.

Indoor

• 30 lap passing drill
• 1 footed pushes along the corners of the rink x 5
• crosses along the corners of the rink x 5
• 1 footed rides on the straightaways, alternating each leg on each straightaway
• 3 cross blast on corner x 5 alternate corner x5 5 laps using both corners
• holding corners on one leg and one footed crosses held on alternate corner
• figure 8's
• double backs
• DSP against wall and holding, DSP with cross against wall and holding
• 8 lap pace, 2 lap sprint x5
• 5 lap pace, 2 lap sprint x 3
• 30 lap cool down
• 1:03.07 total time Avg HR 161 Max HR 187 919 calories

This....practice.....was ......hard. When we started we didn't stop. No water breaks or anything. I guess that's good but man i was so thirsty after practice. I need to learn to keep my chest up when skating low, and endurance really needs work, as usual. It's getting better but the pace, sprint, pace , sprint stuff really kills me. I love it though.

October 7, 2009

Today was a rainy day so it really put a damper on my outdoor, which obviously i couldnt do. Therefore i made up for it with plyos, which are always fun.

Gym

• Stretch 10 min
• 20 min stair stepper
• Dry skate: 10 pushes/ foot circles on each leg x3
• Plyos: One legged squat in skating position with armswing. 10 on each leg x3
• Stretch 10 min

This workout seems weak but it really kicked my ass. My left ass cheek was sore all the next day. I was sweating heavily to say the least.

October 5, 2009

Great day at the gym and outdoor. Slowly but surely things are getting better which is always reasuuring that all the pain and time we spend mutilating our bodys pays off.

Nutrition

• Bfast- 2 pieces of wheat toast/jelly, spark energy drink
• pre gym- apple
• Lunch- NA
• Dinner- NA

Gym

• 10 min stretch
• 20 min stair stepper
• Circuit 3x through: squats, seated leg curl, seated leg extension, hip abductors, lying leg curls, seated abs, leg lifts, back extension
• 10 min stretch
• Total time: 1hour 5 min

Outdoor( white rock lake)

• 9.5 miles
• Time: NA no watch

October 2, 2009

Just a boring active recovery day due to how sore my legs and back were from my team practice the previous evening.

Nutrition

• B-fast: (6:30 am) Raisin Bran Crunch with Vitamin D milk, Spark energy drink
• Pre-skate/lunch: (11am) Mini Jersey Mikes Turkey Sub, Jalapeno Chips, Cherry Pepsi, Granny Smith Apple
• Post-skate: Nothing.
• Dinner:(8:30 pm) Genghis Grill (BTW this place is amazing!! Never been there but built some sort of meat creation with Ckn, Beef, Sausage, Onions and Bell Peppers, and pasta.)

Gym

• 20 min stair stepper
• Upper/lower back worked out
• Stretched 10 min before and after workout

Outdoor

• White Rock 9.5 miles
• Focus: Edges, Double Push, and HR not to get above 170
• Time 35:32
• Avg HR 155 Max HR 188 (Ya, i sprinted with a bike at the end of the skate)
• Calories Burned 481 Calories

The skate was actually really fun. I never stopped skating completely, which is good for me, and my legs felt better about half way through the 9.5 mile loop. My left heel is getting much easier to push with (Thanks P. Dykstra!!!!) and my DPS (distance per stroke) is getting much better as well. Thanks for allowing me to bore anyone who read this.

October 1, 2009

Okay, so its been a couple of days since i posted, but i assure you i was training, working, and trying to mess around with my fiance in which i was unsuccessful as usual... Ya.

Nutrition

• B-fast:7 am 1 cup of Raisin Bran Crunch w/Vitamin D milk. Lg glass of water
• Lunch: 10:30amPeanut Butter Jelly Samich', Granny Smith Apple, Hummus/Tortilla chips, Water
• Post-Lunch: 1 pmNature Valley PB bar, Banana, Ham/Cheese lunchable, Lg glass of water
• Pre-Skate:(2 hrs before practice 3:30pm) 6 ounce grilled ckn breast and banana. Water
• Dinner:(1 hr after practice 9:45pm) Small piece of Pork(Grilled), Diced bell peppers and squash(grilled), Lg Water, Sugar Free Jello

Outdoor (Food Lion Parking Lot, 200 meter track, i hate it)

• Short 10 lap warmup with team, 1 lap drops
• half lap corner blast, 80% max 5 sets
• one lap on, one lap off 80% max 5 sets (10 laps total)
• Push the pack, half lap (2 laps) Full lap (1 lap)
• Cool down skate.
• Total time 42:53
• Avg HR 154 Max HR 185 588 calories burned

I felt pretty decent in this practice but it was ever so obvious that my endurance is still off from the rest of the teams. My strength and sprint are great, but during the one lap on and off drills i started fading about half way through. I hate that, buts its a reality that im steadily working and improving on. I think flexablity is a huge issue as my hips are extremely tight and weak, which is a weird and horrible situation...you should witness me trying to sit indian style for christ's sake. Onto indoor......

Indoor ( Holiday Skatium in Holtom City)

Post outdoor I ate a PB clif bar and rehydrated with a gatorade.

• 30 lap passing drill/warm up( I actually did well in this which is good cause being a stocky dude im terrible at passing. Also, my endurance seemed great given it was a slow pace, but two weeks ago i couldnt even finish the warm up.)
• 2 minute on 80% max/2 minute off 60% max drill. basically low 12 high 11 second laps at 60 percent, then mid to high 10 second laps at 80 %--- This killed me. I only stayed in for the first few sets, and then did all the 60 % laps, and stayed in as long as i could for the 80% laps. The whole drill lasted for 100 laps. It was brutal but awesome
• Corner blast, focusing on power and using only 3 crosses per corner. 5 sets on one corner, 5 sets on next corner, then 5 full laps on both corners.
• Bouncing squat pyramid drill----skate 10 seconds, then squat w/ small bounces for 10 seconds, then hold the squat for 10 seconds etc. Then its 20 seconds, 30 seconds etc, up to a minute
• Cool down skate.
• Total time 1.00:23
• Avg HR 166 Max HR 192 916 calories burned

Overall, great practice. I really need to learn to dig deep and do a couple of more laps even when i feel as if my legs are about to fall off. The whole mind over matter thing is a huge advantage when put into use. My form is getting better which is good and im learning to skate with my power better than just quick feet.