shut down until further notice...

So after finishing out the season, Coach told me that he wanted me to stop for quite sometime.  The hope is that with enough rest my knee will heal itself without any sort of surgery or anything!!  I like this plan a lot I really dont want to have to do surgery again, but it is really hard to stop working out...I will start some abs and upper body again soon.

Started my internship at J lab on tuesday!! So far I am loving it!  My roommate is awesome!!  I have learned a lot already!!  It is very strange to be in a work enviroment rather than a school one...once I am done for the day I am done, no homework or aweful lab reports like last summer!!  I am really looking forward to getting to know the people here and makin some new friends.  I think it will be a good summer!

pain in the neck finish...

Season did not end the way I would have liked it too.  I had a really great pre-meet practice in Wednesday and was ready to go thursday afternoon.  Warm-up wasn't stellar, but things were starting to come together.  First jumped at 3.01 m I went right over it but landed funny and got up with a sore neck...made it over 3.16 easily, but by the time I was attempting 3.21 my neck was so tight I could not straighten my arm above my head.  Tried, but was not able to pull of the 10'9" clearance...really disappointed with how the season ended.  Coach messed with my neck after my last jump and could feel it was tight, Maggie saw it as I walked over to her...Boys did pretty well,  Joey finally got his PR by jumping 4.61 m.  Its a good thing he and I are juniors cause we have lots of work still to do!!!!  Now the team is gearing up for nationals.  Rich, Dira, and Jenna are pretty solidly in.  Asare and the women's 4x4 are right on the bubble.  The last day to qualify was today, the final lists come out on Sunday.  We are all hoping for the best!!!

I was able to drive home after the meet on Thursday, despite the fact that my neck refused to turn to the right...good thing it was mostly all highway!!!  Felt very sorry for the rest of the team on the bus, they didn't get to CNU until 4:30...Now I am enjoying a few days at home before heading back to school for some research work.  I am not happy with how the season ended, but I am glad to be able to start summer and give my body a chance to recover after a very long year!  Can't believe I am now a senior!!!  College went way to fast!!

One shot left!

We are up in NJ for the week for two final qualifier meets.  I was less than pleased with the how I jumped at Swarthmore on Monday!  I felt really good and had a jump at 3.15 that was about the best I've done in competition all season!  But could not manage to repeat it at 3.25...frustrating.

Now we are hanging out at the hotel.  Had a nice shake out in the rain yesterday.  Played laser tag all afternoon!  It was so much fun!  Today we are about to have a pre-meet practice, then go explore Philadelphia for the afternoon, including dinner at Pat's!  How sad is it that I had to go all the way to a school in Virginia before I would ever have my first real Philly Cheesesteak!! 

Tomorrow we compete at our last meet before nationals.  I need to jump 3.70ish to qualify.  I know its possible I just need to get it done!

Pro Athlete week

Having a blast getting to act like a pro athlete this week, nothing to do but practice!  Monday and Tuesday were just simple shake out days, getting conference out of our systems.  This morning we did some short approach jumps then 4 laps of in and outs, first full workout I've done in like a month!!!  Legs felt good though.  I enjoyed it even though it was pouring down rain!  Little upset with Joey for dumping the water from the roof of the tent on me...but oh well!  Looking forward to seeing the avengers and making family dinner with the team tonight! 

Ups and Downs...

Conference this weekend certainly had its ups and downs.  The team worked really hard.  It was so exciting to see everyone out cheering on their teammates.  There were great performances across the board.  Pole vaulting went well.  Managed my 5th conference victory with a jump of 3.37, a 1 cm pr.  As a team we were seeded to lose by 65 points to Methodist...In the end we closed the gap to only lose by 8...Still not nearly as good as winning, but not a bad accomplishment!  The men's team came out with a huge win!  It was a really long weekend, with an incredibly long bus ride home...made it to bed at 2.  Had a great weekend with the team.  This has been an amazing year with an amazing team!! I am so proud of all that we accomplished!  I am looking forward to competing with them for a few more weeks and hopefully traveling to California for nationals with them!  I know we will come back stronger next year!

Conference Time!!!

Good practice today.  Yesterday took more out of me than I thought it did, but I was still able to get some good pre-meet work in.  Jumps felt great looking forward to going over stuff on Sunday!! 

This is a weird time as we started to say goodbye to those not competing at conference.  We have such a great team!!  Gonna miss everyone!!!

Grades were posted today!! I was nervous, definitely thought that the 4 was out of reach this semester, but finals must have gone better than I thought they did cause despite being sick during finals week, I pulled off a 4.0!  5th semester in a row!!

Great practice

Had a really nice first full practice today.  It was a jump day.  Did not get to tired...It was some of the best jumping I have done in a long time.  Looking forward to jumping at conference on sunday!!

back from sick and start of summer!

Today was my first day doing more than the warm up since I got sick at the beginning of last week!  According to the doctor there was nothing wrong with me...but whatever it was it is finally going away.  Coach only let me know 3 of the 5 120s.  They felt fine.  I was beyond slow...hopefully that goes away after a day or two.

I can't believe the year is over!!   It was most certainly a crazy one!  By far the toughest one yet.  But overall it was a good year!  Lots of great memories!  But so glad its over and its summer time!

Now its time to enjoy being  a "pro" athlete for a few weeks!!!  Looking forward to enjoying time with my teammates.  Conference in PA this weekend!!  Hopefully it'll go as well if not better than indoor!

Good practice!!

For the first time this season I was able to carry the momentum of a meet into a practice!! I had a great day. Completely destroyed my arm cause i forgot my arm band...but oh well...Looking forward to practice on wednesday, next jump day, and the meet this weekend!!! only two and a half weeks til conference!! this season is flying by!!!

Semester Flying By!!!

This semester has gotten really busy, as a result I have not really had any time to post on here, sorry.  The outdoor season is now well underway.  So far I have jumped 3.15 at Washington and Lee, 3.35 at the Commonwealth duals, and 3.05 at William and Mary.  I am not happy at all with how today went...but now its time to hunker down and really get the season going.  The commonwealth duals were awesome, but if I want to be at nationals I need to be about a foot higher.  I know its there, I just need to actually be healthy enough to get real work done at practice.

I cannot believe that there are less than 3 weeks left of classes!!!  I feel like this semester just started!!  Looking forward to a great summer, starting with a trip to Ohio for Krystal's bridal shower.  Then 10 weeks of REU at Jlab!!!   So excited!!  Gonna be a realy busy but real good summer!!! Hard to believe it is my last summer as an undergrad!

Happy Easter Everyone!!!

Beautiful day outside!!!!

Today was our first full day of outdoor practice and it was absolutely gorgeous!!!  Had a nice meeting before hand, got to congratulate Rich and Dira on great performances at nationals this week!!!  Pretty cool to have a national champion on the team!!!!  Also, got some bad news though...team is really struggling in the classroom!! def got my work cut out for me!!!

Outside today we just warmed up and did some acceleration work.  Then we headed into our gorgeous new weight room!!!!!  Its huge and amazing!!!!!!  Just a little excited about it haha!  Maggie still doesn't want me doing lower body lifting since my knee is still a pain...She thinks it may be my meniscus...annoying!  Did upper and ab lifting instead.  First we had quite a bench work out to do.  sets of 10,8,6 and 4 increase the weight by about 15% each time.  I lifted 95, 100, 110, 120 lbs.  Then did 2 sets of 8 low rows with 35 lbs.  Also, 2 sets of 8 incline press, 50 lbs, same for 2 sets of 8 shoulder press.  Got really good abs done today work!!!  A sets of two min abs, 2 sets of 10 back extensions with a 30 lb weight, and did the vertical assault ab workout for the first time in a while!  Made me realize how out of shape my abs are!!!  But made it through it!!  Excited to get back in shape and get going on the outdoor season!!  Hopefully the weather stays this nice!!!

little biking!

Got on the bike today for like 20 mins.  Knee felt good for the most part, noticed it just a little towards the middle of the ride.  Then extended 2 mins abs to 5 min abs.  Getting ready to head back tomorrow! been great to be at home and relax some! Def not ready to be back in normal schedule after tom!!!

some lifting...

Cannot believe how sore I am today after what little running I did yesterday!  Knee has felt pretty good afterwards though, def a good sign.  Got in a little it of lifting tonite.  Fun ab workout.  Then 3 sets of 8 bench at 95 lbs.  3 sets of 10 dips. 3 sets of 10 shoulder press. 3 sets of 10 push ups. 3 sets of 10 flys with 8lbs each. 3 sets of curls with 8 lbs each.  Arms are still a little sore from tuesday... At least I feel like I accomplished something this week, even if I could not run...

Also, Congrats to Dira on her 9th place finish in nationals today!  And Rich is sitting on top of the heptathlon at the end of the first day!  It would be great if he could win it all!

little running

After a great visit to Millersville with Meghan, I got to try to run some today.  Maggie told me that every other day I can do about 20 mins of running or biking.  Today was the most gorgeous day of break!! So, I went out and ran around the neighborhood.  The sidewalk hurt, but when I moved to the black top I was able to keep going.  Hopefully itll continue to get better so I can run real workouts when I get back to school next week.

keeping busy

Since I am not allowed to do cardio or any other sort of leg workout, I have decided to that I will work on my upper body lifting and abs.  Yesterday, I started off with just some push ups.  Today, I really got work done.
Upper stuff--3 sets of 10 bench at 85 lbs; 3 sets of 10 rows at 50 lbs; 3 sets of 10 curls at 30lbs; 3 sets of 10 dibs; 3 sets of 7,7,7s with 8 lbs each; 3 sets of 10 military press with 30 lbs;
Abs--3 sets of twisting pulses; 3 sets of 1 min 6" crosses; 3 sets of decline sit ups with 25lbs; 3 sets of 10 roman twists with 25 lbs; 3 sets of 25 side crunches on each side; 3 sets of 2 min abs;
Also did my rehab and stretched.  Supposed to talk to Maggie tomorrow find out how she wants me to spend the rest of the week.

V tech and spring break

No heighted at tech, not happy.  Now Ive got to refocus on outdoor.  Over break, I am supposed to let my knee recover, so I cannot do much.  Happy to be home, and hoping the outdoor will go better than indoor this year.  Best of luck to Rich and Dira as they compete at nationals in Iowa this week!!!!

http://www.ncaa.com/news/ncaa/article/2012-03-03/winter-championship-multimedia

Great day back!

Today was the first time I have done anything substantial at practice in what feels like forever!!!!  but it seemed like giving my knee the time has really worked.  I was able to have a full jump day today with no pain at all!!!!! So exciting!!  Today was our one big jump day before tech on saturday.  Started off with the normal warm ups.  Short approaches felt pretty good.  Even my full runs felt fine!  First couple were a little awkward looking but then i just used to the tape on my knee and was just fine.  Thought it would be a good idea to just go straight to my big pole today since i know that that is what it will take to get over the heights i need to this weekend.  My first jump on the big pole was a bit of a mess.  Didnt make it past the box, and came crashing down.  Managed to get pracitcally over the side of the mat, and all my gymnastics training paid off.  Just collapsed when I hit the ground and got up just fine!!!  Think I gave Maggie a heart attack though :)  Shook me up for a min, but then grabbed the shorter pole and went up no problem!  Took three jumps with the bungee at 3.40 then 4 more at 3.70.  I have a major problem with jumping to the bungee.  My jumps at 3.40 were just as close as my jumps at 3.70...not good, something I have to work on in my head for the next few days.  Also, I am still not going up the way I need to be.  Hopefully, I will be able to get things to click in during friday pre-meet and saturday's meet!  Getting really excited!! and really looking forward to spring break! itll be nice to have a change of pace!

Recovery Week

So since I somehow managed to do something to my knee while triple jumping on sunday, Coach and Maggie have been making sure I take things incredibly easy this week.  Monday and tuesday were pretty chill for the entire team so I did not miss much.  I have been doing all my rehab stuff and trying to get it healed up as soon as possible.  Coach already decided he does not want me to jump this weekend at Mason, he wants me to have a good week of prep with real jumping practice before I go after a nationals mark.  So the plan is to take this weekend off to heal, then go after it next Saturday at the Tech meet.  I am currently sitting 37th on the nationals list, top 15 get in...At the moment it looks like I will need some where between 3.60 and 3.70 to get in!!!  Def doable!!!  I would really like to spend my spring break in Iowa!!

As for the knee, today I was able to do basically all of my warm up, except for a few extreme things.  I tried to do some short approaches, but Coach kicked me out...said I wasnt running straight, oh well, hopefully in the next few days! 

GREAT DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!

What a day!!! That was most definitely the most exciting a meet has been in a long time!!!  Both teams went in as underdogs and came out on top!!!!!  The women's meet came down to the last two relays!!!  So exciting!!!  This is the first time since I have been at CNU that both the men's and women's teams have won the title at the same time!!  The team did such a great job today!!  The women's team completely swept the meet!!  We won as a team, Coach Wingard won as a Coach and Dira won both track and field athlete of the meet!!!  The only one the men's team gave away was the track athlete.  So we really have nothing to complain about!!!  Overall the team had 50 PRs today!!! And for the first time in a long time I was actually on that list!!!  Came in really low to make sure I cleared something.  Lauren ended up putting things together and her and I got over 10'6" together!!  It was wonderful to have someone to jump with!! and wont lie, the only reason I got over 11 today was because I did not want to lose to her!!  She is a great teammate, and I like her a lot, but its gonna be a really competitive couple of years!!!  I was so happy to finally have a break out day today!!  Literally, a foot and a half higher than I jumped two weeks ago!!  Still not the most I can jump, I know I am ready to go over 3.50 m plus!  I am really looking forward to Mason next weekend, I always do really well there, and I wont have as many baby jumps so I wont be as tired.

So excited to finally have a new height to report!!!!  Way to go CNUTF!!!!!!!!

Conference tomorrow!!!

Been a while since I have posted, the past weeks have been pretty busy but have ended on a really good note.  Finally got my approach figured out, turns out I was about 3 feet outside so that is why I was having a rough time taking off.  Got that all fixed on thursday after I was an hour late to practice...rough morning.  Clicked again at the pre meet this morning.  Top end still isnt perfect, but easily cleared a 3.0 m bungee with a terribly ugly jump!!!  had a great time spending time with the fam today, really glad they can all be here!!! starting to get nervous for tomorrow!!!  Both teams are underdogs, but both could make up the gap!!  Tomorrow is going to be a really exciting day!!!  Ill let ya know how it goes!!

just another week...

this has been another really crazy week!!!!!!  lots of school work and tests and lab reports, but I am finally on the home stretch, got one more test tonight, then done for the week!  Practice has been alright.  Monday we did not do much of anything. Did have a good day lifting though.  Got up tuesday morning and ran 10 200s, every 3 mins.  It was tough, but I was surprised how well I was able to do them.  Wednesday was a jump day, got frustrated with pole vaulting so went to get some triple jump work done, came back to PV and was able to get off the ground a few times,  my running style has now gone from linebacker to truck...not good.  This morning we did runs with the sled and accelerations.  Not too bad at all, but man are my legs sore, still from tuesday I think...

blehh...

Another meet that was less than awesome.  I managed to jump 2.91 this weekend...not really happy.  Also, managed to triple jump 8.89ish again.  Hopefully the next two weeks will be good before conference!

Long week!!!

Sorry I have fallen behind on this this week, its been really busy...The meet last weekend was not really much to report, I was really dissappointed.  The week started out pretty slow.  After a 2 mile run sunday my legs felt great, but pole vaulting was not much to report on Monday.  Got up Tuesday morning to run Lions and Gazelles...which translates into me running 150s chasing the glyco group.  Ran the first 3 in 21.  and the last one in a low 22.  Its fun running workouts where you get to chase and be chased!!  So much more motivation!!  Wednesday was once again a really frustrating pole vaulting workout, but I did get some great work done in triple jump!! Thursday morning we ran 3 sets of 30, 50, 70, 90.  Running fast was fun.  Today we had our first pre-meet day since december.  I got off to a rocky start pole vaulting, but then Coach put up the bungee and after a few jumps everything started to click!!  I went over 3.50 m and even jumped at 4.00.  It was a lot of fun!! I am really excited to carry that momentum in to tomorrow!! Hopefully it will be a really good day!  Been a while since a meet has gone well!

Two Great Days!

Practice on Wednesday was probably the best vaulting day I have had yet this season.  Started out a little rough, but I was finally able to start feeling like I was moving the pole again, not just getting slammed.  I even managed to get some decent jumps in from a 5 step.  The fear wasn't there either which was great.  Lifting went well too.  Front squats 3 sets of 6,6,7 at 140 lbs.  We also did hang cleans, 3 sets of 8 at 100 lbs.  And managed to get bench in as well, 3 sets of 8 at 90 lbs. 

Got up for 8 am practice, after finally getting a decent amount of sleep!  Did some decent approach work, for both triple and pole vault.  Then we ran a workout.  3 sets of 3 150s.  There were just three of us running them, but thats the best I have felt in a workout in a long time.  Coach Lou gave us times to hit each time, the only time I was over the time was the very first one when he asked for a 21, I ran a 22.  Was not sure at the start what exactly the pace should feel like...Afterwards I did abs and some good stretching.  Then I sat in the cool pool for a while.

I am excited for the meet tomorrow.  Hopefully it will be a good day!

Stupid Fire Alarms...

Tired to be a good student athlete and go to bed by 11 only to be woken up by the fire alarm at 12, then again at 3:30, and again at 4:30.  By that point I was afraid to go asleep, thought it would go off again.  On the bright side I was awake well before my 8 am practice today!!! 

Practice went well considering I was running on only a few hours of sleep.  Did some good approach work for both triple and pole vault.  Then did about 5 sets of 20m harness, 30 m sprint from 3 point stance, and 30 m from blocks.  After that Coach Lou took us through some quick abs. 

Now Ive got to figure out how to get through the rest of my day with no sleep!  Yay Coffee!!!

New week!

Practice today went  pretty well.  It was a jump day.  I did mostly short approach stuff.  Trying to get my run relaxed again, stop being a line backer...I made a little progress today.  Coach made a really good point today, I have to keep in mind the big picture.  Pole vaulting is about running and jumping, getting the pole up and moving, that's it.  Everything else I try to adjust is for that purpose.  I have gotten really focused on the small stuff lately and lost track of the big picture.  Now I need to just step back and vault.  Hopefully, this will result in some big improvements and less stressful meets than last week.  It was also really nice to be able to go get in some triple jump work to distract myself a little from pole vaulting. 

I am exited that for Liberty this weekend, but a little disappointed that I have to miss 2 of my Friday classes.  Looking forward to a nice week, its exciting having SAO recruitment :)  Now off to bed...8 am practice yay!

Meet weekend!

After finishing my first full week of classes, I headed to the freeman center for our first indoor meet of the semester.  Pole vaulting was Friday night.  I had a pretty rough warm up.  Still feel like I have no confidence in my jumping and I have no idea why.  Its beginning to become incredibly frustrating!  After some terrible jumps at 8 and 8 6, things started to improve at 9.  My best jump of the day was at 9 6.  The only one I made on my first attempt...  The jumps at 10 were alright.  Nothing special, just started to run out of steam...  Needless to say it was an incredibly frustrating evening.  I am hoping that things can greatly improve for next weekend.

Saturday morning I triple jumped.  I wasn't even supposed to jump until the middle of the week, so I never really got a chance to practice.  I was nervous but had nothing to loose.  It extremely comforting to have a 24 foot board.  I was just certain that I would make it in to the pit which was a big problem last spring.  My best jump was just 8.86 m (28' 6").  Not much to report, but I was happy that each jump got better.  I am looking forward to actually getting some time to practice triple jumping again.  It was really nice to think about something other than pole vaulting too.  The rest of the meet went well, it was exciting to see the rest of my teammates compete, especially the heptathalete and other guy pole vaulters. 

Overall it was a pretty fun day.  Not a bad start to the indoor season.  Coach seemed content.  Hopefully the rest of the indoor season continues to get better!

Whhaaattt Wednesday and early thursday

Whhaaatt wednesday is this new thing that Coach is trying to start to get some recognization on campus.  Every wednesday we are supposed to wear team stuff, even some of our uniform gear.  Its been a lot of fun seeing other teammates around campus wearing their stuff!

Tuesday was an interval workout day.  8 200s, beginning every 3 mins.  They were pretty tough.  We were supposed to be between 34 and 37 secs.  I was in range the whole time, usually closer to 35.  I was quite pleased.  I was exhausted afterwards though.  Then we went to the weight room for axillary lifts.

Wednesday was a jump day.  I was getting frustrated because it seems like every practice I don't ever really get work done becuase I am freaking out about my run the whole time now.  Its been like 2 years, i really wish that this problem would go away.  For lifting yesterday we did front squats, 140lbs for max reps (8,7,8).  Then, hang cleans 100 lbs 3 sets of 8, and bench 90 lbs 3 sets of 8.  This is way lower than I am used to, but Coach really wants me to focus on getting them all of the way down.

This morning I got up early and headed to the freeman center.  Today was supposed to be just some approach work followed by a work out.  Thats not what happened.  I warmed up then did some work to prep my triple jump approach for saturday.  Then Coach wanted me to make sure my pole vault marks were good for tomorrow.   Rich was doing some work for the decathalon, so some how I ended up getting to jump.  I got off the ground a few times, but they were really ugly, I don't understand why this keeps happening.  Hopefully, things will come together better tomorrow!!  Pole Vault begins at 4 and I am going for 3.35!  Here's hoping for some new heights!

back to work!

Yesterday we had our first practice of the week after a nice weekend off.  Practice went pretty well.  Short approach stuff was good.  I am not sure what happened with some of my full approaches though.  I was running like I had two different legs or something.  Did get off the ground on the last one, but Coach decided to call it a day.  I am looking forward to a real jumping day on wednesday.  Lifting was good.  I am enjoying doing the "all american" workouts.  We did 3 sets of 85% of max for max reps for back squats.  I was at 165 lbs, sets of 8,8,6.  Then for full cleans, three sets of 8 at 100 lbs.  They were tough, but I am looking forward to getting better at them!

End of camp!

Friday was finally the last day of camp.  Man it was a hard day!  After a little bit of approach work we hit the track for a tough work out.  It was one we have done before.  4 sets of 150, 100, 50.  The recovery between runs is just the walk back to the line, then we had six minutes in between.  It was tough, but I felt really good.  After that we headed to the weight room for our last round of maxes.  First we did back squats.  I maxed just under 200 lbs for my single rep.  Thats about where I was a year ago, so it is going up again.  Then I made up bench from the day before.  I only did 5 reps at 115, which translates to about 130 lbs for my single rep.  That is much lower than it has been, but they were actually done right.  Finally, we did full cleans.  I managed a respectable 6x105lbs, which is just under the most I have ever maxed on those. 

After practice I got to spend a great evening with Auntie Pat and Kelsey.  It was great to get off campus and Beauty and the Beast 3D was awesome.  Saturday night we celebrated Kristi's birthday by going out to dinner, then I spent some time with my team.  More time with the team tonight, then my first SAO meeting of the year.  Been a pretty nice first weekend of the semester...too bad the rest won't be this relaxing.

First Morning Practice!

So like most normal non-college people, my life now begins at 8 am everyday.  Today I had my first morning practice.  It was not bad at all getting up that early, and I think I am really going to enjoy it.  Today I was just completely exhausted.  All of the work from the past week and a half really caught up with me.  I was not sore exactly, my muscles just did not have much left.  I did some decent short approach work and a few full runs.  Things felt pretty good, just slow.  After practice I got in the cool pool to ease some knee and shin pain I have been having for the past few days.  I am glad it is Thursday, looking forward to finishing this week off strong, and having a little rest this weekend.

Rain!!!

Today there were double header basketball games so we were outside for practice today.  Of course today is the one day of the week that it pours down rain.  It literally rained all day!  But because we are now wearing the team stuff on wednesdays we got to wear our gortex jackets.  I felt like a blueberry but at least it was warm.  But just because it was raining does not mean that today can be wasted.  We got some good acceleration and approach work done.  Even did some bleacher stuff to really feel the push of the acceleration.  Then we headed into the weight room.  Today we maxed front squats and hang cleans.  My front squat max stayed the same...for some reason they really hurt my back.  Hang cleans however went really well.  Maxed the most I ever have before, 6 at 105.  Thats a single rep max of 122 lbs. 

After practice most of the team headed to the second basketball game.  Tonight Jade was recognized for her accomplishments in cross country the past few years.  Including her performance at nationals this year.

It is exciting to be starting classes again.  All three went really well today.  Hopefully the two tomorrow will go well also. 

January camp

This week has been so busy I have not had the time to be on the internet let alone post on here.  Camp was really tough.  First practice was Tuesday afternoon, it was a circuit work out.  Two a day practices started on Wednesday with a lot of drill work. Thursday was 5x200s in the morning and drills in the afternoon. Friday we were at the track meet all day but got outside for a little while to do 6 laps of ins and outs.  Saturday we play ultimate frizbee as an entire team.  My team won!  Then we did a rough lower body lifting workout.  Set of 10, 8, 6, and 5, increase by 15% of max each time.  This was the set up for back squats, front squats, full cleans and hang cleans.  I ran out of time and did not get to the hang cleans.  Sunday we vaulted then hit the weight room for an upper body lift.  Sets of 10, 8, 6,5,4,3 increase 10-15 % I kept up with a guys bench for this work out!!!!  Then some auxiliary lifts. Monday we were back to two a days.  The morning workout was 2 x 5 20, 40, 60.  Then an afternoon of approach work, finished off by doing a jump circuit.  Today was our last round of two a days.  Did 4x300s this morning.  I was dead after them.  It has been a long week.  this afternoon we went back for some jump work.  Short approaches went well, but my legs just could not pull off full runs. 

Through out the week we had some great team meetings.   I also had a blast with the team this week.  I am really excited to see what we can do this year.   Tomorrow classes begin and practices goes back to a normal schedule.  Hopefully this semester will be better than the last one.

Great visit!

After a quick interval work out on the bike and some small lifts we headed back to Ohio to visit with the fam. Had a blast seeing everyone.  It was especially fun to see my little nephew!  He is crazy!  Got out and did one run while there.  It was just over two miles.  Unfortunately, I have no idea what the time was.  Did get a really cool new watch so coach can no longer make fun of me!  Hope everyone had a great New Year!  Hopefully 2012 is awesome!