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.