Dirt in your skirt blog

Day 11… Speed, Strength and Lacrosse…?

Posted on June 17, 2011 by Margaret Schlachter

As I settle into my blogging office, aka my porch, to write today’s blog I reflect much I pack into a day. I knew it would be a doubleheader workout day but didn’t realize how busy the rest of the day would be; work, poolside, grocery shopping, sprint workout, coaching lacrosse, lifting workout, late dinner with friends, then writing this blog. It was another perfect day in Vermont so most everyone agreed they could not stay inside all day and had to take advantage of the weather. 

Photo from Renegade Playground

Again, I am blessed to have a friend with a pool in the area. Much of the afternoon was spent poolside enjoying the summer rays. All the while thinking about what my run and lift would be for the day. Thursday’s are also my day to go into town and pick up my CSA share and grocery shop. I picked up my box with tons of green goodness in the form of lettuce, spicy greens, and fresh cilantro. It had the added bonus of pumpkin bread and plum sauce! 

Then dashed over to the high school track for a speed workout before lacrosse started. I pulled this workout out of the vault from when I was a college lacrosse coach. This workout below doesn’t seem too hard but if you push yourself you can puke. At least I almost did today! As I was running my sprints my lacrosse players, for whom I coach a once a week summer pick up practice all started to show up. Their presence alone pushed me to work harder as I am always telling them to work their hardest. In the process I almost made myself puke! That’s a good workout.

Workout 1
Speed Work – Rutland High School Track – 400M
2 Lap Warm-up
2 Laps – Sprint Straightaways (100M) jog the turns
1 Lap – Recovery
2 Laps – Sprint Straightaways (100M) jog the turns
1 Lap- Cool Down

Workout 2
I cannot lie it was hard to motivate for the second workout of the day. I was pretty tired after the speed work and coaching for shooting on a goalie and coaching for 2 hours. But I just went back to what my end goal is, World’s Toughest Mudder, dug deep and pulled out a quick but intense lifting session at about 9:00pm.

Two exercises are paired together and alternated, no rest until after all sets are done for each pair. Quick and effective way to get a lift in.

Bosu Ball

1a – Lumberjack Squat w/heel raise/press 70lb – 10, 8, 6, 4, 2
1b – Med Ball Overhead Toss 8kg Ball – 2, 4, 6, 8, 10

2a – Russian Deadlift 65lb – 10, 8, 6, 4, 2
2b – Box Jumps – 2, 4, 6, 8, 10

3a – Kettlebell Swings 25lb – 10, 8, 6, 4, 2
3b – Bosu Ball Squats – 4, 6, 8, 10, 12

4a – DB 20lb 1 Arm Snatch 10, 8, 6, 4, 2
4b – Russian Twist 12lb Med Ball – 4, 8, 16, 20, 24

Overall, it took a lot to get through the last workout as I was tired and was not super motivated. Halfway through it I got my second wind and by the end was psyched I made the choice to get my ass to the gym and do it! I find the biggest battle is getting yourself to show up. After that the workout is easy! This video I find motivating. Looking forward to my day off tomorrow!