+[[!meta title="Track Workout (6/10/2013)"]]
+
+Our track workout this week is once again thanks to Neil!
+
+Warmup
+======
+
+Complete two laps around an ultimate field (apx. 294M per lap). First
+lap jog the entire way, second lap sprint each length while doing 10
+mountain climbers at each corner of the field. To save time you don't
+need to mark out an entire field, just eyeball it and run what you
+think the correct distance is.
+
+Workout
+=======
+
+All exercises are 15 reps each:
+* Pushups
+* Situps
+* Jumping Jacks
+* [Ice skaters (2-count)](http://www.youtube.com/watch?v=O_DzJ2_9bjM)
+
+* *Measures can be approximate*
+* *On grass; Cleats on*
+* *Any sharp pain, stop right away*
+
+Mark out a big plus sign (+) on a grass field with markers at the four
+outer points as well as the inner point, each leg should be about 15M
+(30M all the way across). Designate one workout to each point on the
+cross and choose a starting point.
+
+Run workout as follows:
+
+1. from the starting point sprint to the middle point and make a sharp
+90° turn in either direction, continue the sprint to the end of the
+leg and perform 15 reps of the exercise appointed to that leg.
+
+2. When you are done with that exercise sprint back to the center and
+make another 90° turn in the same direction then continue the sprint
+to the end of the leg then complete the the appropriate exercise.
+
+3. Repeat this pattern for 25 minutes without stopping.
+
+Things to keep in mind
+======================
+
+The 90° turns should be exactly 90°. The main thing you need to watch
+out for is rounding off the turn, its easy to do it, we all do it when
+we get lazy, and we shouldn't. That is exactly what this is supposed
+to help correct. The concept is just the same as doing suicides, when
+you get low into the turn you will be able to change direction
+precisely rather than doing so in an arcing turn. Really work on
+getting a solid plant foot exactly on the center point, this means
+timing your gait so that the plant foot is landing right where it
+needs to be and not over or under shooting the mark. This is hard to
+do but is worth practicing since its working on fine motor control
+during full sprint and the more control you have over your body during
+practice and workouts the more control you will have on the field when
+it matters.
+
+More on pacing
+---------------
+
+I really want to encourage everyone to push through the entire workout
+as close to 100% as you can get without stopping. Some conversation I
+had after the last workout made me realize I should probably explain
+why. The whole point of this type of workout is to wear the athlete
+down during the course of the workout, you are supposed to have an
+overall decline of intensity and pace. What this is supposed to do is
+show you how your body is going to respond while under sustained
+maximum output. What this means in the long run is that you will be
+more aware of your energy levels while under any type of workload. By
+becoming more aware of energy usage you will be able to regulate pace
+and net output more efficiently and therefore make better realistic
+judgements of your ability to negotiate any given situation. This said
+if you must modify the workout to incorporate rests the best way to do
+it is to split it in half and take about one minute rest in between
+halves. Human limits are a very enigmatic thing to deal with, more
+often than not when someone says they are "done" the reality is that
+their actual energy levels are nowhere near that point. We have
+evolutionary reserves of energy that our body partitions just in case
+we need to fight when a leopard jumps out of the bushes at us or
+something like that. Since Leopard sightings on ultimate fields are at
+an all time low I'm pretty sure that reserve energy could be put to
+better use. To put this all in perspective there is a thing in extreme
+endurance sports called "hitting the wall", this is total energy
+depletion and it is crippling blow to the athletes ability to push
+forward.
+[This is what hitting the wall looks like.](http://www.youtube.com/watch?v=LKf1eTzmK14)
+Seeing episodes like this really make me rethink the meaning of
+"tired".
+
+Exercise breakdowns
+===================
+
+You should all know how to do pushups, sit ups, and jumping jacks, If
+you don't I am legitimately interested in how you made it through any
+K-12 P.E. class.
+
+Ice Skaters
+-----------
+
+These are two count (eg. 1-2, 2-2, 3-2, 4-2, etc…) Make sure you are
+using the same planting and turn techniques that I mentioned above and
+in the last workout. Don't worry if you are not really quick with them
+at first, they take a bit of practice so just do your best. the video
+below is a good description of them.
+
+[http://www.youtube.com/watch?v=O_DzJ2_9bjM](http://www.youtube.com/watch?v=O_DzJ2_9bjM)
+
+[[!tag track]]
projects / tiepenguins.git / commitdiff