yikes, been a while.

updates on the cell:

Pov: ran a marathon last week. no longer has a buster cannon implant in his left wrist.

Socks: his foot hasn't yet disintegrated into 1,000 bits. was working on spikes involving knee fakes at sectionals--you know he's back in action.

Dermo: playing like the lanky monster he is. dealt with some back trouble, missed lifts last week due to work.

Me: living it, loving it, laying it out (sometimes). I also missed lifts last week due to schoolwork.

two weeks 'til regionals. looking to buckle down and get 'er done before the prelude to The Show.

Progress

Spring break was great, ultimate's great, I'm in pretty good shape at the moment.

Life's good.

Workout updates will re-commence next week.

Oh, right, also, weekly update...

Weds: recovery
Thurs: lift, mishmashed exercises to avoid putting too much strain on the knee
Fri: agilities
Sat: turf time, was pretty drained and napped at disc 'til dawn for over an hour before concessions shift from 12-1 (should I put that under sunday?)
Sun: was planning to do pretty close to nothing and recuperate from Saturday, but went to the B-team practice and had a good time there instead.
Mon: lift, Alt. Day 2. First time I've done it, I'm actually a bit surprised at how good a workout it is.

Ankle's been holding steady lately. I've gotten the outside pretty well-strengthened, but the inside of the ankle gives me trouble running without support usually. Also need to keep building back explosive strength in the left calf. (right) Knee's started acting up again, haven't had trouble with it for a good while but I'm sure all the pounding indoors coupled with some probable compensation for the left ankle has it aching again. Got my patellar strap though, so no big deal, should be back to normal in a week or two, hopefully.

Whee, track workout.

Got in a solid workout with Champo, Crewser and the Carr (three C's and an M--which one does not belong?).

200s-30, 31, 31, 30
100s-13, 14low, 14mid, 14low
200s-33, 34, 34, 33
100s-14low, 14, 14, 14low
200s-34, 33
100s-14, 14high, 14high, 14high, 14high, 14low

I was pretty happy with the workout, overall. Started off pretty fast (but consistent) for the first set of 2's and 1's, then felt the short rest interval on the 100s in the next set. Managed to keep it together and keep pushing for the final set of 2's thanks to Chimpo pushing me, and the last 100s were all pretty solid. Definitely a good workout to have other people running with, as opposed to last week when I was going solo due to a knee-concerned Socks.

I'll be looking to get the 200 times a bit faster when I'm tired, 33/32 range in the future. Relatively happy with 100 times at the moment, though I can definitely stand some improvement.

On a related note, for 100s in general, form is hugely important. Drive with your arms as fast (and as straight) as you can--that's what gets the legs going, it's what kept me under 15 during the last set of 100s. More advanced runners might want to focus on getting a good forward lean while you're accelerating as well (leaning from the ankles, not the hips--it's hard to describe, I can demonstrate in person), though once you're cruising at top speed you pretty much have to be upright.

yes

i am still here, though i have somewhat disappeared from the scene this term. got running and lifting in over the last two days - trying to get active again before i head backpacking in Chile for spring break. i apologize for my abrupt and lengthy disappearance, but i hope everyone's term is going well.

take care,
Zak

Snow!?!?!!?

I just love how it takes us almost into March before we get any snow.

Anyways. In terms of lifting and such, I haven't been lifting as much as I should, and have had trouble getting to the team workouts. I have basically made everything up, although I had to do a combo of the track workout and agilities yesterday because I was running out of time to make everything up. Had my first day all term with nothing scheduled (mostly) yesterday, and used it to go cross country skiing with my roommate for an hour or so. I had forgotten how different the muscles are that you use in that sport. Okay, not that different, but my ass is sore today...so something must have happenned.

So this week is my week to get back in the swing of things after a rather long period of not doing the official ultimate workout stuff. Not that I was sitting on my ass or anything, but still. I did the track workout yesterday, ran upper 30's on the 200's, upper 50's on the 300's, and 17s on the 100s except for the last one where I hauled and ran a 14. Hopefully the times will go down a bit next week. I did the workout solo too, so I think I had a hard time pacing myself. Pretty soon I'll be off to do day 3 before playing for the Pain Train IM basketball team in the playoffs.

Lets see, next week i'm going to have a lot more free time than usual, which means a ton of free time, so hopefully I'll be able to make up most of the workouts I missed before spring break.

That's pretty much it. I went skiing today, that was cool. Played one of the laziest games of boot ever last night. I went 4 corners on Saturday where I got to spent 4 hours driving in a raging blizzard not with my girlfriend, who had to drive her car too since none of you chumps have one. 4 corners was pretty fun, low lights include single handedly losing our first game for my team and in what was more anger than exhaustion, taking an injury in the last game after laying out, hitting the net, almost hitting the wall, and knocking down the cone giving the other team a point. Highlights include getting to play with Tyke and spreading my receptacle reputation.

Right, maybe I should do something constructive now. Ha, sure, and maybe I'll go take a class while I'm at it... pfft.

My hair remains intact.

Don't believe everything you hear.

(last) Mon: yoga
Tues: track workout, and man did it feel good.
Weds: lift, last sports massage class
Thurs: lighter/supplemental (knees, wrists, core) lift
Fri: agilities
Sat: 4 Corners, recapped on the blog
Sun: recovery
Mon: lift, forgot about yoga
Today: track workout

Speaking of track workout:

200s: 33low, 33mid, 33mid, 32high
300s: 56, 59
200s: 35(19), 33 (18), 33(17), 33(16)
100s: 14low, 13high, 13high, 14low, 14low, 14low (fastest: 13.6, slowest 14.3)

Didn't pace as fast as I should've and could've on my second 300. For the second set of 200s, since it said to focus on the last 100 I went out more conservatively for my first 100s. I though a 35 would pretty much be the norm until I ran a 33 on the next one. () are for first-100 splits, I kept going out faster with each repeat as I felt pretty comfortable picking it up for the last 100.

Last Friday I did our track workout, or as much of it as a could. I ate breakfast but for some reason felt really faint when i was sprinting, so I would do a couple of sprints and then have to skip one. Still got a decent workout out of it though. Monday was plyos + 7 minute abs (oh boy those hurt), then I played boot in Leverone for an hour or so and worked on my pull. Unfortunately, no big improvements on that front. I need a lifting partner to help motivate me, anyone? Getting injured on spring break would suck royally (I know, it's happened).

mackey smells