Recovery

3x

(10 L-sit pull-throughs

5 forward lunges each leg

5 backward lunges each leg

5 sideways lunges each leg

5 walk hands out, pushup, walk hands in)

Would have done more, but a very unpleasant and piercing pain sprung up in my left knee (right where the quad attaches) during the lunges in my 3rd round. The body probably wasn't ready to go on consecutive days like this after my little hiatus. I'll do more stretching and foam rolling tonight, and find out tomorrow whether it's ready to go again.

Intervals

2:00 moderate uphill

3:00 hard uphill

3:00 easy flatground

3:30 hard flat, downhill, uphill

2:15 easy downhill

3:30 hard down and uphill

Total: 4k in 17:15

I threw some backwards running in at the end. I followed the winding roads of Schlangenbad, so "flat" is not exactly flat and "uphill" means I wouldn't want to stop if my car had a manual transmission.

Jog, BWW

After about a week of travel and adjustment, it's time to go.

First jog in Germany: 4.5K in 21:50

Later, for time:

2x(25 squats, 15 pushups, 15 lunges per leg,

10 pushups, 10 lunges, 25 situps)

2x(25 squats, 15 pushups, 15 lunges per leg,

10 pushups, 10 lunges, 25 full body crunches)

Completed in 11:34

Letzte Practice

bevor Deutschland.

Warmup

Comeback drill (5 rounds in groups of 5)

Pull-cover sprints

Gauntlet drill (run through a zig-zag of cones, receiving a pass at each cone)

Waterfall catching drill (two hands, right only, left only, two hands)

Game to 2 (4 teams, the 2 teams on the sideline practice marking with "no around" and "no huck" calls)

Fight club, do body-builders until everybody else is done

Burpees for drops: 30, because the highest number of turnovers at tonight's practice was 30

It was cold. I was sweating profusely. First time I was not in the first group for fight club--even though I started in the back line, I made it to the first group before tripping at the last cone. That second lap felt like death. Best practice of the year, if I do say so myself.

TCNJ Invite

15-6 against Princeton, who had a huge roster and probably spread their PT around. Got broken to start, then got our heads in it and started gaining a lead with breaks here and there. Ordinary game, considering we were playing a Sectional rival.

15-5 against Johns Hopkins, who was missing their "best player" according to scouting reports.

15-6 against Hofstra, mostly because of their 7' kid.

Chipotle and a birthday party.

14-10 against Franklin and Marshall, some questionable calls and animosity. A closer game than it should have been.

15-10 against Johns Hopkins, "best player" was back but we were able to control the game with some big blocks by Bruce.

9-15 against Millersville. We scored on D, they scored and then broke us 6 times in a row. Easily the worst I've ever seen Machine play in terms of mental focus and execution--poor throwing choices and drops from pretty much everybody. Big problems in the red zone. We crawled back with more huge defense from Bruce, I threw 4 goals in 5 points to get us back in the middle of the game, but overall there were too many miscues to overcome. They were a small team of big dudes, most of them slow but they were really good at using what they had. A couple really good throwers and they just made all the plays while we consistently gave them the disc. Very frustrating.

Overall the tournament was fun and I saw us flow on offense very well at times, working within the ho-stack cleanly and efficiently. Our defense needs a lot of work and we need to clean up those unforced errors, and our lines were pretty lopsided (O couldn't play D, D couldn't play O) but I see great potential. Lots of work to do, but I think we had a good tournament for it being so early in the year.

Run, Practice

3mi in 20:18 (10:04, 10:14)

I did a lot of teaching in practice, trying to explain how spaces open and close on the field for a ho-stack. Hopefully the new athletic players we have start to internalize and understand how to dominate out there.