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.

Pre Season Rolling

Very very thankful to be healthy and fit during this pre season although many of our guys can not say that at this point.  We've been working very hard over the last two days and tiredness is beginning to take its toll on the team.  I'm sore and tired but putting up good times and practices.  Of our two runs at the legendary Noland I have been in the top group where I need to be and playing solid at practice afterwards.  Due to coach's choices I will likely not start again this season...that is something for me to come to terms with and his choice to make...I will continue to be a leader and come off the bench swinging as always.  Today we got drenched with storms and cut morning session short...we'll see how this evening session goes.  Hard to believe in one week classes start...until then I will continue to enjoy pre season and rest when I can.

In other news Tyler has officially moved up to Catholic and started his own blog: http://tylerrzimmerman.blogspot.com/
Best wishes as he starts this new chapter in his life!

Weekend Recap

Enjoyed a visit with Mom on Saturday morning - always nice to have her come up.

Recap on Saturday and Sunday's training activities:
Saturday - light recovery run to loosen the legs from Friday's brick.
N8 Data:
3.50 Miles
(28:20 total time) N8 read 7:46 pace
Avg heart rate at 151 bpm (max at 164) - this was the key for the run - to keep the HR low so as to let my body recover.

Did the run at twilight and really enjoyed cruising down vacant streets on my out-and-back route by the Noland.

Sunday- planned for a hard ride in the morning but ended up lighter than anticipated - think the legs were still recovering to a degree. Nonetheless, good to get the miles in.
13.25 miles at 18.6 mph.  Avg heart rate at 160 bpm (max at 181).

Week ahead includes the usual team practices, lifting, and exams.

Happy Weekend

This week flew by...a few tests, meetings, practices, and before I knew it the week was over.

Tuesday- no major training, coached the Woodside practice in the afternoon.

Wednesday- afternoon lift with team: split press, bench press, incline alt DB bench, dips, back extensions, manual hip raises, abs.

Thursday- off day, coached Woodside game.

Friday- slept in a little bit for the first time in a number of weeks and hit the Noland trail for some distance work.  Very disappointed because I had to stop twice out there just to catch my breath, but nonetheless I was glad to get the mileage in (especially with the weather being so nice)

Run Data from the N8:
48:00 minutes
6.15 miles
Avg 187 bpm (201 max)
7.9 mph avg (10.4 max)
7:32/mi pace overall (5:44/mi max)

Hope everyone has a great weekend!

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.

Pushing thru I40

Yesterday I hit the Noland for some lactate work...need to keep the speed up even though I'm logging longer distances now.  It was absolutely perfect weather (felt like April) and the trail was dotted with lots of people.  I did a half mile warm to the trail and 10 minutes of stretching.  Then decided to do the CNU soccer team testing portion of it: 1 mile out and back.  Hit first mile (mostly downhill) at 5:50 and then had to climb back.  Did second mile in 6:08 and was pretty winded by the end.  Then half mile cool back to the apartment.  All in all a good 3 miles of work to count to this year's total.  Trying to work my way across I40 to keep up with the BD for the 2012 challenge.

Today we were back in the weight room for full upper body lift (higher reps and lower weights today):
Warm up, abs, BB bench, incline alt DB bench, BB push press, lat pull downs, DB shoulder series, and dips.

Tomorrow I hit the road home for the weekend.  Looking forward to a good visit with fam and friends away from campus for a few days.

Week 1 of the Plan

Friday I managed to get a 12 mile run done- 1/2 mile to the trail, 2x5.5 mile loops of the Noland, and then back.  Took 1:33, which gives me about a 7:45 pace.  I did eat it one time out there, but hey, that's part of trail running...

Today we started our official lifting plan after a week of max testing:
Jump rope, abs, cleans (working up to 125 lbs), front squats (working up to 160 lbs), box jumps, box step ups, quick feet on box, hamstrings on exercise ball and let downs.

A good first day...not too sore...now off to my night class.

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.

Back on Grind

Nice to be back at school...really like all of my classes so far and its good to see all my friends again.

Tuesday I planned as an off day for traveling and unpacking however I got an email from coach that we had our first indoor game that night. So I got on to campus, ate, unpacked, and headed up to Williamsburg for our first match.  We won against one of the top teams in the league...I played well and had fun (also counting the game as 1 mile of running for my 2012 mileage count)...no official comment from me as to why indoor will be more enjoyable this year, but I'm really glad I'm doing it for my last season.

Wednesday was the first day of classes so I used that as my off day and then got back on the grind after class this afternoon.  Did a 7 mile tempo run out to the Noland trail, all the way around the lake, and back.  Took a total of 49:10 and I felt good, although still sore from this week's earlier activity.  Trying to keep the mileage count up while transitioning back to school....team lifting will start next week.

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...

Pre-Season Winding Down

Have had less and less energy with each passing day to get on and post...just trying to work my way through pre-season.

Friday- Noland trail in the morning at 12:17. Felt good- then had a decent practice. Afternoon practice with small sided games went really well and included the circuit.

Saturday- Noland trail in the morning. Had to run back to campus because no one took the initiative to find rides for a few of the freshman. Got back just in time so the team didn't have to run extra- but as a result I wasn't as warmed up as I would like to be and ran with the slower group. Only posted a 12:50. Morning and afternoon practices were average for me but I am working back into playing shape.

Sunday- this morning we ran the Man U fitness test. I passed but it took more effort than I thought and the hammy started to get sore again with the sprinting. Needless to say this is frustrating but I am experienced in dealing with this thing during the season. Inter squad scrimmage tonight and then off day tomorrow. Tomorrow is the first day of school and the first official day of fall in my book.

Day 1 Pre-Season '11

Day one under my belt and knock on wood I'm feeling good.

Hit the Noland this morning for our team fitness test- cruised the two miles at 12:06 while a number of people sprinted them all-out. Safe to say I've been here before and know not to go all-out in the first day or so. Had a good morning session following the run with skills and small sided games.

Tonight's session went decently- skills, small sided possession, a full field game and ended with sprints. I could have played better but I'm working back into it and have reasonable expectations for myself- starting jobs are not won or lost in pre-season...they are won through the course of the entire season. Back at it tomorrow.

Exam Week Rolling

After a nice Easter weekend Exam week has hit in full force.

Did manage to get a light 3 miler in with Kalee on the Noland Trail on Saturday and then had church on Sunday and studying the rest of the time.

Got through my first three of five exams yesterday and today. Hit the Noland again this afternoon after my last exam. Terrible run- had a stomach cramp (probably from a late lunch) and it rained- but glad to get it in.

Relax tonight, study all day tomorrow, and last two exams on Thursday and Friday.

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.