Mon - April 11, 2005

Track Workout: 300s and Sprint Jogs


I hit the track for the first time this year, which gives me roughly six months to get into shape for nationals.

...There were two parts to my workout tonight: 300s and sprint jogs.... I ran the 300s in 55 seconds and jogged the curve in 55 seconds, and repeated this 4 times. This is a sprint jog: sprint 50m, jog 50m, sprint 100m, jog 100m, sprint 200m, jog 200m, sprint 100m, jog 100m, sprint 50m, jog 50m.

...The sprint jogs are a good workout for you guys this time of year.

Posted at 07:22 AM   Read More      

Thu - February 17, 2005

Chaney on Food


As you prepare for this weeks tournament, you might want to check out Chaney's notes on eating and nutrition.

Posted at 12:00 AM   Read More      

Wed - February 16, 2005

Come to the Indoor sessions


Tim Chang bounds away from a longingly looking Bill Keiffer.

Just a reminder to come to the indoor sessions on Friday.

Posted at 11:17 PM   Read More      

Mon - February 7, 2005

Get out and throw!


You must find time on the sporadic warm days to get outside and throw.

Posted at 12:09 PM   Read More      

Mon - January 24, 2005

First Indoor Session


I can always tell that the indoor session was successful if people are rolling from one station to the next at the end of the workout.

Posted at 08:07 PM   Read More      

Thu - December 9, 2004

Over Break Workouts - Stations


Those returns who cane to the indoor sessions last year, I sure, fondly remember the 20 minutes of stations we did at the end of each session.... You can get prepared over the break by doing this workout.... Each station is 1 minute long, so a stopwatch would be handy.

...1) Pushups 2) Wall sit (back against the wall, with 90 degree bend at the knee, and hold) 3) Crunches 4) Jumping Jacks 5) Plank (hold a push up position, arms extended) 6) Rest 7) Sky Hump right leg (On you back with right foot flat on the ground, left leg extended, contract your hamstring and butt to raise your pelvis, repeat without having your lower back touch the ground) 8) Single leg squat left leg 9) Side plank right arm (From a pushup position, rotate your torso so that only your right arm is on the ground, you should be balancing on the side of your feet.

Posted at 09:12 AM   Read More      

Wed - December 1, 2004

Over Break Workouts - Pushups


If you can manage to get outside and go for a run over break or get into a gym to lift, that's excellent.... A very reasonable goal is to return to the team after break with the ability to 50 quality push ups in a row. In addition to improving arm and shoulder strength, good form will help you improve core strength.

The Cheney workout manual describes proper push up form and technique, and also uses Raj as the model.... All that you need to do is find the time, each day, to do as many pushup in a row.... If you do this every day, you'll see quick improvement, and the ladies will start admiring your arms. If you're ambitious, you can do this workout a few times a day, and you'll see even quicker improvement, but once a day is all it takes.

Posted at 11:36 AM   Read More      

Tue - November 16, 2004

Muscle Soreness


With the indoor sessions looming, you might want to check out this New York Times article on muscle soreness .

Posted at 03:00 PM   Read More      

Sun - November 14, 2004

Eating Habits


I just read an article about the eating habits of college students in the New York Times.

...Many nutritionists caution against eating large amounts of breakfast cereal and some criticize colleges for making it available for lunch and dinner. Marion Nestle, a professor of nutrition and food studies at New York University, said that breakfast cereals marketed to children offered "an excuse to eat candy."

...But even some students say there are signs that their classmates are not eating right. Keveney McCrillis, a sophomore and resident assistant at Manhattanville, believes excessive cereal consumption is taking a toll on the energy level of students in her dormitory.

..."I'll suggest that they go eat some protein and they come back and say they feel better."

...Fueling you body with this causes wild swing in your blood sugar level, with translates to swings in your energy and hunger level.... All that "milk is healthy" stuff you hear is wonderful marketing, but the truth of the matter is that this nationals milk supply is polluted with antibiotics and strange hormones. For the benefit of you long term heath, I caution you against excessive consumption of milk.

In order to be heathy and play effectively at practice and throughout a tournament requires proper eating habits.

...If you are interested in know more about heathy eating habits for athletes, I suggest reading "The Ultimate Sports Nutrition Handbook" by Coleman and Steen .... Both have different views on nutrition, but one thing in common is that cereal is not a featured part of either diet.

Posted at 08:57 AM   Read More      

Wed - September 29, 2004

Powergym


Workout with a personal trainer Wednesday nights at 9:00pm in the basement of the College Ave. gym.

Posted at 11:48 PM   Read More      

Tue - September 14, 2004

Speed, Agility, Quickness workout


SAQ workout description

Posted at 12:01 AM   Read More      

Mon - September 13, 2004

Repeat 200s


I do a half mile warmup, which is twice around the track.... The way the repeat 200s work is that you set a target goal for each 200m run.... You get about a minute of rest before each 200m run. You start a new 200m run every 1 minute plus your target goal.... If I finish earlier than my target time, I get a little rest, if not I lose a little rest.... 200m is half way around the track.

...In order to do this you want to choose a target time so that you can do all the repetitions in the target time, but the last 3 or so reps are very challenging. Again, you want to hit your target time, every repetition. If you go out to fast on your first few 200s, you will fade at the end of the workout, which is not the purpose. You want to develop the ability to run fast even when you are fatigued. Usually from start to finish, including warmup, cool down lap and stretch, this workout takes me about 45 minutes.

Posted at 07:14 PM   Read More      

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