Arboretum run with intervals

Fantastic run through the Arboretum!! I did it in 37:30 and included six one-minute intervals. This is just 10 seconds slower than when I last ran it in January, and that time I didn't include any intervals.

I got home, took a very quick shower, and then Scott drove me to the airport. I'm writing this post from our hotel in Istanbul! Probably won't be posting much to this blog for the next 2 weeks, but you can follow my adventures over on Tame Adventures.

Climbing

Another not-so-hot climbing session.

I did better on the dark blue 10d than last time, but it still wasn't great.
I had to cheat to get up the yellow 10c.
I stopped halfway up the red 10c/d.
My fingers gave out on the rest of the runs I tried. Grr.

Climbing requires regular practice, something I have not been doing lately.

Track workout - 200s

1-mile warm-up jog
Plyos
Stretch

Ten rounds of:
200 meter sprint
1-minute rest

Cool-down: a little tossing, a little playing ho-stack offense so the college team could practice their defense, and a little stretching.

I didn't get as nervous/nauseous today as I usually do before a track workout! Yay!

Starting Strength, WO #1

Warm-up: 2 rounds of CFWU:
Samson stretch
Squats (10, 10)
Un-anchored sit-ups (10, 10)
Back extensions (10, 10)
Dips (10 @ -55#, 2 unassisted)
Pull-ups (10 @ -55#, 3 unassisted)

Squat
45# x 10
75# x 5
105# x 3
135# x 2
165# x 5, 5, 3+2

Bench Press
45# x 5
55# x 5
65# x 2
75# x 5, 5, 4+1

Deadlift
45# x 10
75# x 5
105# x 5
135# x 2
175 x 1+4

Notes:
- Keep working in 165# squats.
- Keep working on 75# bench presses.
- Deadlifts felt bad today - I felt a tweak in the back of my right knee/lower hamstring. I tried dropping down to 165#, but it still felt bad, so I stopped. Maybe it's tired from lots of sprint at practice last night?

Ultimate practice

Jog
Active stretches/plyos
Static stretching

Scrimmage
Give-and-go drill
Scrimmage
Hucking drill (with lots of sprinting!)

Cool-down jog
Core: 1 minute of superman, and 1 minute of 20 push-ups + plank

IM frisbee

9 pm game - our first IM game of the quarter! Fun to see everyone out again, and fun to win 13-1.

Starting Strength, WO #2

Warm-up: 2 rounds of CFWU:
Samson stretch
Squats (10, 10)
Un-anchored sit-ups (10, 10)
Back extensions (10, 10)
Dips (10 @ -55#, 4 unassisted)
Pull-ups (10 @ -55#, 3 unassisted)

Squat
45# x 10
75# x 5
95# x 3
125# x 2
160# x 5 x 3

Press
35# x 10
45# x 5
60# x 5, 4, 2
50# x 3

Power Clean
45# x 10
55# x 5
65# x 3
75# x 2
95# x 5, 5, 4+f+1

Notes
- Squats felt pretty good. I'll move up to 165# next time.
- Presses felt tough. Next time I'll do an easier warm-up.
- Power cleans felt pretty messy. Keep working on this weight.

4x400m

Warm-up
2 sets of 10 reps each of:
Samson stretch
Squat
Sit-up
Push-up

Workout
Four rounds for time:
Run 400 meters (11 mph, so under 1:30)
Rest 2 minutes (or so)

I did this on the treadmill in the hotel. (I'm in Minneapolis for my cousin's wedding.) I didn't have a watch, so my rest periods weren't exactly 2 minutes, but close enough. Definitely a good workout. I didn't have it in me to add in squats or sumos or thrusters or anything... it was too early.

Grey, windy Lakewalk

Another walk along the Lakewalk with Mom. We kept it to 4 miles, since there was a cold wind blowing down the lake. Cold, but very beautiful.

Grey Lakewalk

5-mile walk along Duluth's Lakewalk with my mom. Grey weather, but I couldn't ask for a nicer walk today. It's great to be home.

100 burpees

New PR! 100 burpees in under 10 minutes. I pushed myself to start a set of 10 at the top of each minute, and I got it done. Not perfect form on each one, but a good workout for sure.

Frisbee practice

Second practice/tryout with Night Train

Jog
Active stretches/plyos
Static stretching

Break-mark throwing drill
Scrimmage
Another break-mark drill
Gauntlet drill

Cool-down jog

Starting Strength, WO #1

Warm-up: 2 rounds of CFWU:
Samson stretch
Squats (10, 10)
Un-anchored sit-ups (10, 10)
Back extensions (10, 10)
Dips (10 @ -55#, 3 unassisted)
Pull-ups (10 @ -55#, 3 unassisted)

Squat
45# x 10
75# x 5
95# x 3
125# x 2
160# x 5 x 3 --> PR

Bench Press
45# x 5
55# x 5
65# x 2
75# x 5 x 3 (last set was 4+1)

Deadlift
65# x 10
95# x 5
125# x 5
145# x 2
175 x 5 x 3 (last set was 4+1) --> PR

Notes:
Felt good overall, but I don't want to increase weight on these next time. I managed to do the deadlifts, but I felt my form going a little - my back rounding. Can't have that!

Tournament

Played four games on Saturday, but we had a bloated sideline for three of them, so I didn't get nearly enough time on the field.

I decided not to play at all on Sunday - it just didn't seem worth it, given the numbers. Grr.

Climbing

I didn't climb nearly as well as I did last Friday. Boo.

I started off with a little bouldering, and figured out the opening to a red 5.10d that I couldn't get last time.

I got to the top of a dark blue 5.10d, but only with lots of falls, rests and resets, and a very tight belay which tends to make things easier. Will start with it again next time.

I tried the red 5.10d but only got about halfway before giving up.

Did two fun 5.10a's. I haven't done them in a while, so it was fun to revisit them, and it felt good to get to the top without so much struggle!

I ended with the pink 5.10c, mysteriously called "Don't Touch the Pony." Did well on it.

Starting Strength, WO #2 (mostly)

Warm-up: 2 rounds of CFWU:
Samson stretch
Squats (10, 10)
Un-anchored sit-ups (10, 10)
Back extensions (10, 10)
Dips (10 @ -55#, 3 unassisted)
Pull-ups (10 @ -55#, 3 unassisted)

Squat
45# x 10
75# x 5
95# x 3
115# x 2
155# x 5 x 3

Press
35# x 10
45# x 5
55# x 2
65# x 2
60# x 3 x 4


Notes
- W00t! I did all three sets of 155# squats!
- Should have stuck to 60# presses, rather than going up to 65#.
- No power cleans today - want to save energy for climbing tonight and for the tournament this weekend.
- I love being able to do pull-ups.
- There were more women using free weights and barbells today! Yay!

Frisbee practice

First practice/tryout with Night Train

Jog
Active stretches/plyos
Static stretching/go around the circle and say names

Cutting drill
Scrimmage - game to 3

Catching drill (hand bruising!)
Scrimmage - game to 3
15 star jumps between each point - did 4 sets

Cool-down jog

Notes
- My legs still feel like they're recovering from last weekend's tournament - my adductors felt tight tonight.
- I'm impressed with the captains. They're very organized and planned the practice well. They told us why we were doing each drill and what to focus on. Super helpful.
- I forgot how much I like frisbee practices! Hope I make the team...

Pickup

Played an hour of good pickup, no subs. My legs still feel tired/tight from the tournament.

Ulti is launching!

Suddenly, ultimate is in full swing! I had a tournament last weekend and another one this weekend, and practices/tryouts for the Davis club team are starting this week. Here's what my schedule will look like for the next few weeks:

Monday: Ultimate practice at 6 pm
Tuesday: Ultimate pickup at 5:30 pm (not sure how long this will last)
Wednesday: Ultimate practice at 6 pm
Thursday: Track practice (with the team) at 6 pm
Friday: ??
Saturday: 30-45 minute run (with the team) at 10 am
Sunday: ??

Somewhere in there, I'd like to work in some rock climbing and some heavy lifting. Any suggestions? The Saturday run is somewhat flexible, if I can find people to do it with me on another day. I'm not sure yet what the Ultimate practices will consist of... I'll find out this Wednesday!

Starting Strength WO #1

Warm-up: 2 rounds of CFWU:
Samson stretch
Squats (10, 10)
Un-anchored sit-ups (10, 10)
Back extensions (10, 10)
Dips (10 @ -55#, 3 unassisted)
Pull-ups (10 @ -55#, 3 unassisted)

Squat
45 x 10
75 x 5
95 x 3
115 x 2
155 x 5, 2 (fail on 3rd)
145 x 5

Bench Press
45 x 10
55 x 5
65 x 2
80 x 4
75 x 4, 3

Deadlift
65 x 10
95 x 5
115 x 5
135 x 2
165 x 5 x 3

Misc
OH Squat: 45# x 5
Pull-ups: 2

Notes:
Didn't feel as strong today as I usually do. Next time...
- Keep working on 155# squats.
- Keep working on 80# bench presses. (Or should I go back to 75?)
- Increase weight on deadlift.