July 16 - July 22:
July of Death, Part Deux
#1: On Your Own/With a Partner
See Ava's Drills for throwing work
This is an example of a recovery workout with some core.
If you are feeling a little sore or have impact issues (shins, ankles, knees, etc), please do your recovery workouts off your legs (swim, bike, run in pool).
Run:
10 min run
Stretch/Strides
Drills (fast feet, bun kicks, strides, add your own)
15 min run
3 x 15-20 yds Lunges
Abs – back to the floor; stomach pulled in;
CURLED UP THE WHOLE TIME – elbows wide
10 x roll slowly up; stretch over toes, roll slowly back down
8 x roll like a ball
10 x pull each bent leg in (hand on knee, hand on ankle), alternate legs
10 x hold ankles, extend arms and legs, bring legs in, circle arms around
10 x pull each straight leg in toward nose twice, switch
10 x legs together, point to the sky, lower legs, raise legs
4 x twist side-to-side; hold for count of 3 to each side
Try some stability holds – extend legs in a V up in the air; roll if you can
3 x 15 reps Ankle Raises - stay square on ALL toes; full extension up and down SLOWLY
30 pushups(your choice)
5 min easy
Run in pool:
same as above but strength work after.
Bike: an aerobic level/setting
same as above (strength work after)
Pool:
25-30 min easy swim (can do repeats with 10-15 sec rest if you want)
strength work after
#2 - Tues Track
Run:
2-3 laps easy/5-10 min jog
stretch (don't forget your arms/shoulders/back, etc)
Drills: Quick Feet, High Knees, Bun Kick, Lunges, Ankle Raises, add your own
4 x Strides: 60-70%
8 x Hills (jog back down for recovery)
The point is to go up smoothly. Hold good form - drive up the hills.
They're longer hills, not short sprint ones, so think about a strong pace
that can get you through the whole hill.
After you recover back down, take 30 sec or so and then head back up. Push yourself.
Please be careful when coming back down. Have it be controlled. Don't blow out any joints. But do keep moving.
Location:
Greenlake - meet at the track, warmup over there. maybe do your strides
along the long parking lot headed toward 50th st.
Your hill starts at 50th
and Green Lake Way and heads up toward Phinney Ave N.
At least up to the
Aurora Overpass - further if you're getting there in under 90 seconds.
UW - meet where the Burke Gilman Trail crosses Pend Oreille Rd on campus.
This is the road that goes down to hit 25th/Montlake right at the end of the
Village.
If you were leaving the Village and wanted to come onto campus,
this is the road you would take up.
We're meeting where bikers fly across
the road without stopping at their stop sign all the time and scare the hell
out of the drivers.
The road passes the dorms on the right and Padelford
Hall on the left.
Look up Pend Oreille Road on a UW campus map (north
central) if you're not sure what hellish nightmare hill I'm talking about.
5-10 min jog cooldown (please do this - your quads will thank you)
Run in pool:
5-10 min easy jog
8 times through:
2 min HARD/ 90 sec easy
5-10 min easy jog
core
Bike:
same as above – see run in pool for time breakdown
Pool:
5-10 min easy
8 times through:
100/150 HARD (100 easy)
4 lengths kicking
4 lengths easy swim