Mixed Sprints Today

Distances ranged from 30-90 yards.

Mixed starts-- shuffling away, shuffling toward, backpedaling into, backpedaling away from. Did some other sorts of shuffling and direction changes, some harder than others. Some running form stuff including different skips and the like.

I had run a 15min variable (stoplight controlled, from 1-20 seconds of rest and 5-150 seconds of sprinting/running fast) interval run to the park and decided to walk back, as usual. I always enjoy the walk through the different neighborhoods on the way. These are all streets I walked on in college and wandered down drunk at some point. Fun to take in the memories...

I remember talking about Fight Club when it first came out with some guy named Tim who was an actor, hardly ever showed up, was really athletic and had some of the most ridiculous throws I've ever seen. By ridiculous, I don't mean good, I mean straight up silly. Yet he had no compunction about throwing them in games. The disc would go anywhere at any time in any ridiculous throw. He disappeared at some point.

The first time I walked to practice, thinking that I would be the only person who had ever played before (Once at CTY!) and finding out that I had a ton to learn. Like a forehand.

The skateboard (longboard style) rumbling down the street as Dan, the surfer guy, would cruise to and from practice. he had some crazy backhand hucks. By crazy, I mean really good. He couldn't do much else though. He disappeared.

The time that we walked back from our first practice with about 25 new players who all seemd really excited about playing. They ALWAYS disappeard.

Later on, the runs to practice from Coles were always fun. By fun, I mean not at all. On the other hand, running back from practices to go play 3-4 hours of basketball were always short.

Getting Indian food on 6th street was always a blast after a good practice. A full meal, plus a beer for 7 dollars or whatever when it was on special. Phenomenal.

Learning about Deltron 3030 from the irrepressible law students, Jim and Alex. In fact, I think I'll put that on right now.

To end it, it was a nice, leisurely walk back to work, then to pick up my work clothes and then take th PATH train home. The evening was beautiful, but not yet chilly. That means my favorite time was just around the corner. Mornings when the air is brisk, but not cold as the sun pierces down to give a hint of the coming warmth...

Ah, Fall.
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Workout Total:
15 min interval run
30 minute sprint/agility/explosiveness workout
20 min stretching

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Jet Lag

When I covered my favorite stuff for ultimate, I was remiss in not mentioning Melatonin.

I would go into detail about why it it so awesome, but Mark's Daily Apple (A Pretty Phenomenal Health Blog, if you ask me) just had a post that covered it in more depth than I could possibly manage on my own. Essentially, if you're traveling through time zones for ultimate (or work-- JP, I'm look at you) this will help keep you somewhat attuned to the world around you and help avoid the jet-lag nightmare.

It ain't perfect, and like anything, you don't want to become dependent, but it does work. The only downside I've had is that sometimes I sleep waaay too well. Like a log. And then I'm groggy for an hour or so after I wake. The regular sleep pattern is definitely worth a little grogginess, for me.

For a workout today, I did a three-parter. The first was a little circuit of pain including some plyos and general strength work:

Circuit:
10 ankle hops
5 pullups
20 sec rest
10 mahlers
20 sec rest
5 4-star jumps (each leg)
5 pushups
15 sec rest
10 burpees
15 sec rest
30 yard *backwards* slalom jump
5 divebombers
10 sec rest
5 frog jumps
5 clap pushups (try clapping behind your back if this is too easy)
10 seconds rest

Repeat 3 times

The second was simulating Field-Like Cutting (aka, me on the parking lot behind my apartment):

Set up 3 cones in an equilateral triangle, about 8-10 yards per side. Assign the cones names like this:

A C
B

Get your stopwatch set to everyone's favorite interval: 20 seconds on, 10 seconds off.

Start at cone A. Backpedal to cone B, Sprint to cone C, backpedal to cone B, Sprint to cone A. Do 8 reps of 20 seconds on 10 seconds off. Dial in on your balance. Keep your weight low and over your toes. Focus on your footwork. Are you taking more steps than necessary to stop? Are you balanced to go in the other direction as soon as you hit the cone? Can you accelerate faster?

Take a 3min break to throw (in my case against a fence with a bunch of discs) and then repeat the exercise, but sideshuffle facing the inside of the triangle instead of backpedaling. Take a 2min throwing break and repeat with sideshuffles while facing outside of the triangle.

The third was an absolutely *killer* set of general-strength Tabata intervals. (Can you tell I love this protocol?):

8x20sec on/10sec off: Burpees
8x20sec on/10sec off: Bodyweight Squats
8x20sec on/10sec off: Pushups

12 minutes, no rest. When you finish this, you know you've done something. In fact, the pushups almost made it impossible for me to take a shower afterwards because I couldn't lift my arms. I started off with 24 pushups, then 22, then 12, 10, 10, 8, 5, 5. After I could no longer do regular pushups in the 12-5 range, I swallowed my pride and did pushups on my knees instead of my toes. These were what did me in, I'm sure of it.

Off to the track tomorrow before the NFL Kickoff!
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Workout Total:
15 min circuit
20 min agility/throwing
12 min interval
20 min stretching

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BBQ

Roof BBQ in Harlem today.

Food was excellent (Jeff Ho's meals are not to be missed!) as was the company. Eventually made our way to the Beer Garden in Astoria. Conclusion: Overrated. Almost wildly so.

Also, Happy Birthdays to Dono (30), Spanish (21!) and Julie (Somewhere south of 30)!!
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Workout Total (All done in the morning):
20 minute agility workout
10 minutes wobble board workout
20 minutes stretching

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