ER Visits and Daily Grinds

Pre season threw a wrench into things in our inter squad scrimmage Wednesday night.  Colin went down for a ball and a freshman forward came through way too hard and cleated him in the face.  Colin headed out to the hospital and we continued play.  I bounced back and forth playing minutes with the starting and second team - holding down the middle and thankfully feeling good.

After the game I headed over to the hospital with Andrew to spend the night with Colin - he was in great spirits despite suffering a double fractured nose and concussion.  We were discharged around 12:30am and headed home for rest.  Unfortunately the fire alarm in the apartment complex went off at 5am and two short hours later I was back running on the Noland.  By the end of practice Thursday I was dog tired - more mentally than anything.

This morning we had a good walk-through session and will play under the lights against Hampton-Sydney tonight.  Continued prayers for Nana as she recovers from a hard fall earlier this week and Tyler as he works through his pre season.  Disappointed in the news regarding Lance Armstrong but glad there is no admission of guilt - he is simply making a personal choice.  The grind continues...LIVESTRONG!

Eat, Sleep, Train

Pre season is rolling on and I'm making the best of it all...having fun training, sleeping, and eating...will definitely be a mental adjustment once classes start up again.  In the meantime tour rolls.

Had a nice off day yesterday - much needed for many of the guys who are hurt or sore.  Colin and I did a light jog and a good stretching session to loosen up the legs.  We were back at it this morning kicking things off again on the trail.  Went out with the fast group but couldn't find it in me to attack - hit first mile at a comfortable 6:20 and closed the back end 5 seconds faster with an overall 12:35 finish.  Very glad to be fit and making the times which many guys cannot say at this point.  Had a morning classroom session discussing line ups and team tactics before hitting the field - although I disagree with some of the fundamentals of our playing style, I have to make due and do the best I can for what coach wants.

This afternoon we had baseline concussion testing for the first time ever at CNU...very glad we are enacting this and moving forward in some of our sports medicine strategies.  Inter-squad scrimmage tonight and then back at it tomorrow morning.

Exam Break

Spent the majority of my day in the study lounge getting ready for exams so since it was still nice out when I left (after my brain told me it couldn't go any longer) I decided to get a run workout in.

It's amazing how much stress-relief working out provides me.  Very glad Colin came along to help with some of the pacing.  Did two miles at around 12:50 for 6:25 min/mi pace.  Didn't anticipate on going this fast but was feeling really good out there.  HR entirely too high (especially on the last 1/2 mile back as we started cranking around 5:30 pace to save the average) but that is expected at this point in the game.  Physically and mentally outside of that I felt great.  Avg. HR on the day was about 185 bpm - but this will drop in time.

Heading to bed soon as exams linger.  Excited to learn that Brian is entering the Brunswick Forest Duathlon in May...should be a fun time and a good showing for the team!

Another Week In the Books

Yet again another week flew by!  To recap:

Monday - quick lift in the gym followed by quick first half of practice including circuit work.

Tuesday - off day, coached Woodside practice

Wednesday - quick afternoon upper body lift consisting of bench, split press, dips, and shoulder raises.

Thursday - after exams, 2 mile repeat workout with Colin on the track.  First mile light at 6:55, then upped the pace to 6:05 last mile. Coached Woodside practice.

This weekend is looking like lots of training in prep for the fast approaching Brunswick Forest Duathlon...updates soon to come.

Mid Week Update

Had our first day of spring practice on Monday.  The weather was great, so I got there early to warm up and enjoy it.  First 30 minutes we did skill work and a new and improved version of the circuit with no rest periods.  Lots of guys were sucking wind but that will hopefully improve in the coming weeks.  Had class during practice so had to leave early and go to that.

Tuesday no practice but did a quick afternoon lift during my lunch break with Colin: bench, chinups, abs, and dips.  Our Woodside team had the privilege to play under the lights at CNU last night and I'm enjoying the coaching opportunity...I believe with time this team will be exponentially better...for now it's a good project.

Sunday Cool Down

Woke up and got a good recovery run in with Colin this morning. Good prep for the week of practice ahead and to loosen up from yesterday's work:
2.0 miles
14:00 minutes
6:43/mi avg pace (5:23 max)
8.9 mph avg.
167 bpm avg (191 max)

Also glad to hear dad is putting together some good workouts this weekend and that team Activedge had a great showing in the Tobacco Road Half Marathon this morning...love it when the weather is warm and spring training/racing kicks back in to full gear!

Saturday Brick

Today the weather was absolutely perfect...so after brunch Colin and I headed over to the training fields to kick around with Adriel.  Got some good touches in and my tan started as well.

Hit the road afterward for a good brick.  My ride was a little slower than I would've liked, but after a 5 minute transition back at the apartment I was able to turn in a good run.

Ride Data:

11.75 miles

18.4 mph avg

Total time: 37:58 

Heart rate: 172 bpm avg (188 max)

Kept cadence at 90 rpm (and then higher heading into transition)

Run Data:

2.0 miles

9.6 mph avg (10.7 max)

Total time: 12:55

Avg pace 6:14/mi (5:34/mi max) - not sure how/why the N8 calculation differs slightly from doing the math

Heart rate: 182 bpm avg (195 max)

I felt 10x better on the run today than I did yesterday, which makes me realize that half the battle is proper training preparation (food/rest) and then riding at a good pace so as to turn in a solid run. The more data I analyze the more I realize that the key to duathlon success is turning in a good final run.

Overall this workout puts me on track for the weekend in replicating the race distances and difficulties I am shooting for.

Back at School

Overall I had a great spring break...but it never seems to last quite long enough!  Drove up to Richmond on Saturday to take Nelson to his club tournament games and was very impressed with his play...not to mention he had the honor of being named captain of his team and I couldn't be happier to be the first to celebrate with him...congrats Nelson!

Back to the CNU grind today for an afternoon lift with the team:

Hanging cleans, front loaded squats (working up to PR of 195 lbs on last set), box jumps (thanks to your challenge Tyler I achieved the highest box today), DB lunges, calf raises, 3x6 pull ups, and abs.

Afternoon weather was perfect so I hit the track after lifting for some distance work.  First mile with Colin at a light 7 minute pace.  He headed in so I decided to take on another mile right below lactate threshold level (breathing hard but not fully exhausted).  Stats from New Balance N8 watch:

Distance 1.086 mi 

Avg bpm: 201 (208 max)

10.9 mph avg (11.8 max)

Total time of 6:06 

Avg pace: 5:28/mile (max 5:05)

I think the more I track my data and learn to become more efficient with my heart rate I can start logging 6 minute miles more comfortably as I get closer to the duathlon.  For now, just got to keep pushing. 

Woah!

This week went so fast I forgot to even post!

In review:
Mon/Wed lifts with the team were good.  Hang cleans Mon. and upper body on Wed.  I also had my first week of training with the Woodside High School boys...I'm excited about the opportunity to serve as a volunteer assistant varsity coach for their program.

The weather on Thursday was amazing - so before the high school practice I got on the bike for a quick 10 mile TT loop at a 19.3 mph avg.  At practice I ran a bunch of fitness drill with the team...I enjoy running with them because I think it motivates them to work even harder...I've always had the belief that if you're not willing try something you ask of others, then you shouldn't even ask.

Tyler came up Wednesday to bring me my suit for a presentation I had and we had a nice visit- after the presentation on Friday afternoon I jumped in the car to head down to Durham for student-athlete meetings with the USA South Conference.

Got back this afternoon and hit the trail with Colin for a light 3.5 miles at 7:25 pace...in all it was a good week of fitness activity and I'm glad the weather is finally starting to warm up.  On the horizon: one last week of classes and big tests, then heading south for spring break!

Warming Back Up

Finally started getting some warmth this week...of course anything over 40 degrees after these past few weeks seems warm.  It was nice to get out for a 3+ miler run on Tuesday...glad to have Colin come along.  He pushed the pace early which was good to get me going but that meant I had to push the pace coming back for us just to make sure our splits were consistent (not to mention Colin is a very good runner for a keeper so I always enjoy testing him).  We did our middle two miles at 6:55 pace on the Noland which was very comfortable and closed the last half mile at a good clip.

Our indoor game on Tuesday night did not go as planned...we were dealt our first loss by the other CNU squad.  Nonetheless it was a good workout and it's got me excited to get outside for spring training in the near future.

Upper body lift with the team on Wednesday consisted of split jerk press, incline BB bench, DB flat alt SA bench, DB rows, lat pull downs, BB curls, and abs.  Hit the track right afterwards for a quick tempo run...did a comfortable mile at 6:20 before showering up and heading to evening class.

Managed to get outside this morning after my 8am class for stadium runs with Colin.  Did full three sets of up and downs after a lap warm up.  Afterwards I met up with my riding partner Craig and we headed out for a good 13 mile loop in before the afternoon rain hit.  Roads are flat as pancakes down here but still fun to ride on.

In other news today CNU athletics announced its move from the USA South Athletic Conference - click here for the press release.

Maxing Continued

Here's a catch up on this week's fitness activities:

Tuesday- indoor game.  We won our second game of the season 9-3 over the VA Legacy U-17s.  Had fun, counting it as a mile of running.

Wednesday- squat and bench max.  Squat max at 2x 275 lbs and bench max at 3x 155 and 1x 165 lbs afterwards.  Felt good but still plenty of room for improvement.

Thursday- final day of max testing this afternoon.  Colin and I headed into the gym for BB routine warm up followed by jump ropes and dynamic stretching.  Then vertical test - came in at 25 inches.  Then pushup test - came in at 63 of perfect form in 2 minutes.  I'm disappointed in that number but I think it tends to decrease after max benching the day before.  Then Colin and I headed out for a 4 mile run out to Noland and back.  27:42 total of running with a -20 second split on the leg back.

Friday- to be decided.  With no classes and some good weather I'm hoping to get my mileage count up.

On another note I'm disappointed to see on my dashboard that my blog hasn't been viewed at all lately...but that's ok I guess...its a good reference tool and journal for workouts...anyone else reading/following is just a bonus.

Too Cold!

The weather has been so cold...it's miserable just traveling from building to building for class.  On Friday I managed to get another 3.5 miles done from the apartment out onto the Noland and back.  I did the actual Noland 2 mile clip at 13:48 (for fitness testing in preseason it needs to be in 13 or under) and the total run took just over 23 minutes...not bad considering it was ridiculously cold outside.  Came in and did an ab routine with Colin and took a hot shower.

Took Saturday and Sunday off and then hit the weight room for our first round of max testing this afternoon.  I weighed in at an all time college low of 138.6 lbs.  Excited about that in terms of low body fat and increased pound for pound lifting ratios...although I acknowledge I need to put probably 10 lbs back on to be at my best playing weight.  Today we did cleans to max which I got 155 lbs 3x and 165 lbs 1x.  Then chin ups (overhand grip with arms to full length at bottom spotted by weight coach) with a total of 18.  I lift early before most of the team because of afternoon class so I'm not sure yet what everyone else's numbers are but I feel pretty confident for where I stand.

Other than that I'm still getting adjusted to being back on campus...I miss home a lot but as classes and training picks up I hope to find a good rhythm.

Fighting

Every day is a struggle as the leg gets sore with the continuous running of pre season. Nonetheless I am trying to stay positive and continue to play my role on the team as I wait for the hammy to fully heal up. Better to take it easy now than to be in pain at the end of October. With the first day of classes we had Monday completely off. Tuesday morning we hit the Noland and it was tough. Many thanks to Zach for helping me through as we posted a 12:40. Afternoon practice consisted of skills, the circuit, and a compacted 11v11 game where I was able to snag a good goal.

Today we hit the Noland again. As I continue rehab I ran it at a slower pace with Colin and Haas. Afternoon practice consisted of small sided possession and a series of full field games. Off to do homework now...back in my favorite study lounge. Every day just trying to keep on fighting...

All Moved In

Sunday morning Mom, Dad, Tyler and I packed it up and hit the road back up here to school to get moved in. I was really lucky Colin was here already and in an hour with everyone's help we had it all moved in. We have a great set up and I'm hoping it will be a great year.

Yesterday we got together as a team for our first meetings. We went over the usual pre-season stuff, set up our lockers, and got to catch up with each other for a bit. Had a nice hour-long informal kick around and then headed to dinner. Great to see everyone again.

Off Day

Off day from exams and work outs this week.

Had a nice opportunity to be filmed for CNU's promotional commercial/video this afternoon. Was a good chance to take my mind off of exams. Team meeting this afternoon also went well. Kalee is cooking me and Colin dinner for my bday tonight, should be fun, then back to the grind. The end of the tunnel is in sight!

Tuesday Bday

No official practice today but I was able to get a good run in this afternoon. Happy to have Colin come join me after my morning and afternoon classes...we did my loop design out the back side of campus through the neighborhoods and then looped back in University Place. In all it was just under two miles and we ran it at a fast clip. Colin tried to attack me at the end but I had none of that...Colin likes to think he won but the finish line technology declared tie.

Also warm wishes to Kalee on her 20th birthday today...glad she had an awesome day!

As for me, I am trying to stay positive and upbeat. It's hard to stay motivated in school right now...Kalee made a good point in saying that I just have nothing really great to look forward to right now...hoping as the summer draws near that will change and my moods will get better. Just got to keep plugging...

Weekend

This weekend was jam packed with fitness and study activities.

Saturday I slept in, did homework, and then went on an afternoon run with Kalee and Colin. We logged about 2.5 miles in some great warm weather.

Then today I woke up, finished my homework and was able to visit with Ryan Milroy and his dad as I showed them around campus for awhile. Came back and had another solid run- just with Kalee this time. We logged over 4 miles extending beyond campus out on the great Noland Trail. Absolutely great weather and lots of people were out enjoying it. Had an evening Bible study with the team and then worked a few more hours to stay on top of my work for this coming week. With official practice starting tomorrow, my energy level and time management will be back to full use.

Friday Fun-ness

Still too cold on campus, but glad we got a good lift in yesterday afternoon:

Ab routine warm up

Incline BB bench- working up to max of 135 lbs at 3 reps

Irish press- 3 sets of 6 working up to 75 lbs

DB arnold press- 3 sets of 5-8 reps with 35 lbs DBs

French curls- 3 sets of 7 with 50 lbs

Dips- 3 sets of 8

Twisting leg raises- 3 sets of 8

Had a nice evening meal with Colin and Chad and a movie night w/ Kalee...disappointed with some of the room mates weekend endeavors however, hoping that will improve. Now lots of work to accomplish before next week...also thinking of Tyler in his tournament this weekend.

Wet!

Extremely muggy and rainy here on campus today....made walking from building to building miserable but at least our afternoon run was bearable.

Decided to only do 1 mile today due to the fact that the legs are still very sore from yesterday's deep squats and lunges. Glad Colin could join me after my afternoon class on the track and we knocked it out. Lots of good stretching and some ab work to come later tonight...on to dinner!

Pre-Lent

Today I enjoyed my last few hours of Twitter and desserts. I am actually looking forward to starting my fast tomorrow, because I know it is going to help me improve as a person and not only focus more on my faith, but also on the most important things in life. I am also glad Brian and Kalee will be joining forces with me in their respective fasts. Among temptation I will find strength in them.

As for training today, I am happy to report that the indoor season is officially over. So this afternoon consisted of a 2+ mile run around the practice fields (10 laps). I was very happy to have Colin join me for the majority of the workout. Starting to see more and more signs of spring around campus...looking forward to warmer weather.