Summer Training

This is what my summer training has consisted of:

Just kidding. It’s been more of this:

Ok, not really that either. The first video is filmed by my strength coach Ambrose and with Olympian Nick Cunningham USA 2 for men’s Bobsled. Nick’s a cowboy and I was procrastinating on some sprints so he ended up attempting to teach me how to throw a lasso. I’m only showing you the good one, because the other is pretty hard to watch.

The second video is from Calgary in January. We were doing some short sprints inside and decided to try and touch the backboard. As a former jumper, I shouldn’t be this excited to do this.

In reality it has been a lot of work. I’ve been lifting and sprinting like crazy. On top of that, I’ve been working for The Adecco Group in their Win4Youth Fundraiser. I’ve also picked up a few side jobs like personal training and blogging for various companies. It’s been a strange summer of travel, but I’ve enjoyed my time away from the track.

5 sets of 10 reps in squats all at 185lb/84kg. This is from May. Yesterday I did 3×3 squats at 95, 100, 104 kg (209, 220, 230lbs). The 104 was a huge PR for me… by 4 kilos! Great day of lifting!

Here are a couple of short sprints I’ve been doing on the bike trail behind my newly found gym, Crossfit North Vienna The gym is amazing. The trainers are really helpful and they pretty much let me do my own thing. I lift and train in their facility and do the sprints on the bike trail right behind the gym. It’s a much better set up from where I was working out last summer.

20m Sprint


70m sprint

That’s all for now. I’ll be sure to post more! Crossfit North Vienna made a little commercial about me. I’ll post it up here as soon as it’s done. In addition, I am fundraising for next season… yep it’s that time of year again. Stay tuned!

Summertime Training

Well it has certainly been a while.  My season ended at the beginning of April with 2 America’s Cup races in Lake Placid.  They could have gone better, but it is certainly a learning experience and I value every run that I take down the track- good or bad.  It seems like so long ago since those runs and some big changes have been made since then.  I am currently living at home in my native Virginia in the off season. Doing what?  Well everyday is pretty much the same.  Let me break it down for you.  Also let me preface this by saying that I have never been a morning person.  Track practice from 9th grade through 4 years of college was always right around 3pm.  I’m conditioned to enjoy working out way later than I should.

Regardless, I pull myself out of bed every morning and work out.  Once I get out there, it’s pretty easy to remember why I got up in the first place. I generally try to split up the 2-a day workouts  into 1 morning session and 1 evening session.  Sprinting is 3 to 4 days a week and lifting 3 days a week.  Tuesdays and Thurdsays are active recovery days and Sundays are my off-day.  Workouts started April 30 (I got 4 weeks off where I did nothing.  It was great, even though I was antsy to get back at it.)   I started off on the right foot, but had a week or 2 of some not-so-stellar workouts.  You know…  the kind where you finish, but it wasn’t pretty and certainly was waaaaay harder than it should have been.  I’ve felt pretty good the last 2 weeks, so hopefully I can keep this pace up.

After the workouts I go to work.  The company I work for has been nice enough to let me come in at 11.  The busiest hours for my job are from 2-4, so it works out pretty well for everyone.  I’m working at the same place I did last summer- Beautyscope.

And… yeah.  That’s about it.  It’s a pretty boring and redundant life for now.  Especially since I don’t work out with anyone.  My brother typically comes out and keeps me company for the hill sprints and my dad joins me for Saturday’s track workouts.  But the gym is a lone effort.  It is tough to stay motivated when the season is so far away.  But I think I have done a pretty good job thus far of giving it my all for each workout.

Before I left lake Placid, I maxed out in my Power Clean at 171lbs.  At the combine last year, I maxed out at 160lbs.  An 11lb improvement is pretty significant!  Ambrose (strength and conditioning coach) set up the camera to capture proof of success!  Here’s the video.  I didn’t want to get into another argument with Windows Movie Maker, so I didn’t bother editing it and cutting off the last minute of the video.

Anyway, so the other night I went to the gym around 11pm because I needed to blow off some steam and finish up a workout from the morning.  Plus if you go at night, no one is there.  It is great not having to share equipment.  Anyway, I haven’t done a full clean since this video but I decided to fiddle around with it and see what I could do.  I was just supposed to be doing shrug pulls from the floor, but I decided to finish the lift and clean it.  Managed to get up 165 pretty easily.  This is really good news for what the future holds.  We are in the base/volume building portion of the program and  I haven’t done a full clean since March.  I am hoping to clean 80kg (about 176lbs) for the combine in August which will be good for 96 points.

Oh yeah, I guess I need to explain what this combine is.  I took it last year before I made  my blog.  Anyway the combine is like this big physical fitness test with 8 events.  Each event is worth 100 points and the minimum # of points you can get to slide is 600points.  It includes a 15m, 30m, 45m, 30m fly, broad jump, shot toss, power clean and 3-rep squat max.  I score 727 points on it last year.  I want to be around 750 for this years combine.  The most important parts of the combine are the sprints since they encompass half of the overall combine.  I can use some help in that 15m sprint but I am confident my training now more directly translates to this combine/skeleton than my track & field training did last year.

I’m going up to Lake Placid at the end of the month for a few days and Ambrose said we can do a little time trial to see where I am at thus far.  I’ll let you all know how it goes.

Other changes in my life?  Um, I started drinking protein after workouts.  Protein is hella expensive!  But I do believe it is worth it.  Hopefully it isn’t some placebo effect and it it actually helping my recovery.  But half of working out is mind over matter.  So even if it doesn’t do anything but my head thinks it does, I’m ok with it.  I also stopped eating wheat.  What whaaaat??!  I decided to try it out after hearing the case for no wheat from some friends.  It’s been pretty good thus far.  I feel better for  workouts.  I dropped a good chunk of weight right from the get-go.  But I am slowly putting it back on (the right way).  It is pretty weird changing my weight mentality from track to skeleton.  For jumping I always wanted to make sure I was as light as possible.  I mean, we’d wear these 10lb weight vests for practice.  The thought of jumping with that weight on my body was a big deterrent to eating poorly for me.  But you move up to Lake Placid and they tell you to put on weight because it’ll make you faster sliding on the ice.  There is obviously a happy medium between putting of so much weight that you are slow at the start and fast down times.  I’ll figure it out eventually.

That’s all for now.  I’ll update if anything interesting happens.  But I wouldn’t don’t bank on it.