Helpful Websites to Track Progress

http://friendfit.com/

This website allows you to track your exact mileage for your runs around the neighborhood. It's pretty awesome!


http://www.fitclick.com/

This site allows you to track your calories online...it's another form of accountability to the things you eat and the exercise you do. They also have an iphone app for $0.99 available...I haven't tried it out yet. :)

Operation Rugby Fit Day: 16

Day Sixteen: 6/28/2011

- 1.1 mil Warm-up and Plyos (15m plyos then stride out 15m)

- Sprint Workout:

300m at 75% and walk 100m(x4)

200m at 75% and walk 200m(x2)

50m at 100% and walk 100m(x9) (last set is WNT Sprints day2 wk 2)

- 1.1 mil Cool Down (I ran to and from the track)

Week Three Weight In: 167.3  

Starting weight: 173.2        Target Weight: 150 

Kind of hit a plateau...I've lost some inches tho. I'm not fitting in a lot more of my clothes and looking more defined. 


Because of this plateau...I decided to go run 3 more miles around 7pm. :) I'm determined!

Operation Rugby Fit: Day 15

Day fifteen: 6/27/2011

3 mile run...

That is all...

Operation Rugby Fit: Day 14

Day Fourteen: 6/25/2011


- 1.1 mil Warm-up and Plyos (15m plyos then stride out 15m)

- Sprint Workout: (WNT Sprints Day 1 wk 2)

4x20m
4x30m
4x40m

All at 100%


- 1.1 mil Cool Down (I ran to and from the track...)

- 500 crunches, 100 push-ups

Operation Rugby Fit: Day 13

Day Thirteen: 6/22/2011

- 1.1 mil Warm-up and Plyos (15m plyos then stride out 15m)

- Sprint Workout: (WNT Sprints Day 4)

10m and back, 20m and back, 30m and back (1min break)

30m and back, 40m and back, 50m and back (1min break)

50m and back, 60m and back, 70m and back (3min break)

10m and back, 20m and back, 30m and back (1min break)

30m and back, 40m and back, 50m and back (1min break)

50m and back, 60m and back, 70m and back

 

- 1.1 mil Cool Down (I ran to and from the track...)

- 500 crunches, 100 push-ups

Later this day...I was googling 5ks for the weekend and stumbled upon a 5K on the 22nd! I signed up and ran it with Macy!!! I didn't do very well because of the workout I did earlier...but I got first in my age group! :)

Operation Rugby Fit: Day 12

Day Twelve: 6/21/2011

- 1.1 mil Warm-up and Plyos (15m plyos then stride out 15m)

- Sprint Workout:

50m x16 (WNT Sprints Day 2)

-1.1 mil Cool Down (I ran to and from the track...)

Operation Rugby Fit: Day 11

Day Eleven: 6/20/2011

- 1.1 mil Warm-up and Plyos (15m plyos then stride out 15m)

- Sprint Workout: (WNT Sprints Day 1)

10m x 4

20m x 4

30m x 4

40m x 4

-1.1 mil Cool Down (I ran to and from the track...)

Operation Rugby Fit: Day 10

 Operation Rugby Fit: Day 10 6/18/11

SATURDAY'S A RUGBY DAY!!!

I played 5 games of 7s in 105 heat. FML.

But we won!!!!

 (pictures to come soon!)

Helpful Tips for Better Recovery

These are probably things that you've heard before...but you may not have.

1.) Cool Down: These are included in all my workouts. A cool down means continuing to move around for at least 5 minutes after a workout. It helps remove lactic acid from your muscles and prevent soreness. 

2.) Hydrating: You should be drinking at least 8 cups of water...when you workout, even more! Water helps you before, during, and after a workout. The second you feel thirsty...you're already slightly dehydrated. Especially down here in Texas! 100 degrees today! yay!

The main things that dehydrate you: Alcohol, Caffeine, Heat, and Exercise

For other things that dehydrate you:
http://www.healthy-water-best-filters.com/causes-of-dehydration.html

3.) Rest/Sleep: You should be getting a good night's sleep and taking days off. It helps to workout in the morning, so you are tired at night. If you work out at night, it can make it harder to get to bed.


4.) Snacks: Snacks before your workout are good and may give you energy. Personally, I can't because it will often make me vomit. The move important snack is after your workout. It helps muscle recovery if you feed your body around 200 calories no more than 30 mins after your workout.

Here's an article about good after workout snacks:
http://www.fitnessmagazine.com/recipes/snacks/low-calorie/after-workout-snacks/

Operation Rugby Fit: Day 9

Day Nine: 6/14/11

- Half mile warm-up (slow jog) and plyos

- 1 mile run. Change of pace every 100m. Start at a jog, the 75% sprint, back to your jog, then 100% sprint...then repeat.

- Quarter Mile Jog...I know it's long, but push it.

- Finish up with 1000 sit up (100 with max 30 sec breaks)

- Then stretch

Week One Weight In: 167.0   

Starting weight: 173.2        Target Weight: 150  

Operation Rugby Fit: Day 8

Day Eight: 6/12/11

- Half Mile Warm-Up (slow jog) and plyos

- 50m 100m 200m 300m 200m 100m 50m

- Half Mile jog

Finish up with 500 sit up (100 with max 30 sec breaks)

50 pushups

Then stretch

Operation Rugby Fit: Day 7

I'm been slacking a bit...but not completely.

Day Seven: 6/11/2011

- Half Mile Warm-up and Plyos

- Sprint Workout:

100m (75%) then 25 crunches & 5 push-ups x 4

200m (100%) then 50 crunches & 5 push-ups x 2

100m (75%) then 25 crunches & 5 push-ups x 4

-1/4 Mile Cool Down


Week One Weight In: 167.1    

Starting weight: 173.2        Target Weight: 150    

Operation Rugby Fit: Day 6

Day Six: 6/9/2011

- Half Mile Warm-up and Plyos

- Sprint Workout:

On a Track, 400m at 50% then walk the curve, sprint the straight away (100%), walk curve, sprint straight away (do this 4 times)

-1/4 Mile Cool Down

Operation Rugby Fit: Day 5

Day Five: 6/7/2011

- Half Mile Warm-up and Plyos

- Sprints: 100m, 200m, 300m, 200m, 100m (Change of Direction every 100m)

- Final Countdown (See Below)
      * 10 push-ups, 10 sit-ups, 10 lunges, 10 jump squats
      * 9 push-ups, 9 sit-ups, 9 lunges, 9 jump squats
      * 8 push-ups, 8 sit-ups, 8 lunges, 8 jump squats
      * 7, 6, 5, 4, 3, 2, 1.......

-1/4 Mile Cool Down

Operation Rugby Fit: Day 4

Day Four: 6/5/2011

-Easy 2 mile run

-Lots of stretching and a bit of yoga

Rugby Role Model: Farrah Douglas

Farrah Douglas
height: 5'6"
weight: 170

position: prop
caps: 9

Fun Farrah Facts:

• I am referred to as her "Mini-Me"
• Farrah is one of those rugby players that show you that hard work pays off.
• Farrah is an USA Eagle prop and can work anyone at 1. 
• She loves going out and heart-shaped wigs.
• She will be your friend even after having to pick you up off a bathroom floor.

How'd we meet? 
I met her my first U23 midwest camp. She was a part of the coaching staff. I then got to play with her and became great friends while playing for North Shore. She taught me a lot playing with her on the pitch and training off the pitch. She now lives too far away and I need to go visit her!

Operation Rugby Fit: Day 3

 So I spent most of the day at the pool, it acted like a faux ice bath...I also treaded water on and off for 2 hours. It helped loosen up my legs. Then I felt lazy and went for a run.

Day Three: 6/4/2011 

• Half Mile Warm Up and Plyos

• Sprint Workout: On a Track...

Jog a 400(50%), walk the curve, sprint straight away(100%), walk curve, sprint straight away(100%), 1 min rest (Repeat that set 3 times)

• 15 mins of Abs (1 min on, 30 sec off)

• 1/4 Mile Cool Down Jogging and lots of stretching!

Calves are already sore as hell! Icing them as we speak. 

Operation Rugby Fit: Day 2

 Day Two: 6/3/2011 

• Half Mile Warm Up with Plyos

• Sprint Workout: On a Track...

2 x 200 Walk back to starting your point, 2 x 400 Walk back to starting your point, 2 x 200 Walk back to starting your point.

• 15 mins of Abs and 40 Push-ups

• Half Mile Cool Down Jogging

Weighing my options for this fall...

Austin: Current Team, Tons of Playing Time, Coaching Situation Unsure, Poor Territory, No Competition

Atlanta: I will have to fight for a spot, great coaching, better territory, competition in driving distance, moving again...

San Diego: I will have to fight for a spot, coaching, better territory, competition in driving distance, moving again, great weather, the beach...

Operation Rugby Fit: The Plan Wks 1-2

I'm starting to realize I need to plan this out...I will implement weight training after week two. I know most people say I should be weight training from the start...but that's just not the way I'm going to do it. I'm going to try to stick to this first before I try adding in the gym. 

Week 1

Day 1 (Change of Direction at 50m)

50m x 1

100m x 2

150m x 3

100m x 2

50m x 1

Day 2

200m x 2

400m x 2

200m x 2

Day 3

400m x 1

100m x 2

400m x 1

100m x 2

400m x 1

100m x 2

Week 2

Day 1 (Change of Direction at 100m)

100m x 1

200m x 1

300m x 1

200m x1

100m x 1
Final Countdown

Day 2 (crunches & push-ups between each set)

100m x4

200m x2

100m x4

Day 3 (Change of Direction at 50m with Drop)

300m x 2

200m x 2

100m x 4

More to come...

Operation Rugby Fit: Day 1

After NASC's, I felt the need to really go for it this fall season. I want to get back to where I was in fitness level in year 2-3 of playing. With what I have learned the passed 7 years there is no reason I shouldn't be starting on any team, my fitness is the biggest thing holding me back...so here I go! Operation Rugby Fit.

Starting weight: 169.2        Target Weight: 150

Current Position: 2             Target Position: 7

Weaknesses: Alcohol and Cheetos...    Plan: Moderation is Key!

Day One: 6/2/2011 

• Half Mile Warm Up with Plyos

• Sprint Workout (See Below)

• 15 mins of Abs and 40 Push-ups

• Half Mile Cool Down (1 lap walking, 1 jogging)