Records

National Records

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Road

Junior World Class

200m          2003         0:17.912

World Class

200m          2005         0:16.460
5000m        2004         7:15.151
10000m      2009         15:26.146
42000m      2005         1:16:48.165

Track

World Class

500m         2009           0:42.807



World Records

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Road

500m          2006         0:38.660
10000m      2006         13:46.801
20000m      2009         28:56.189



Track

300m         2009           0:24.250
15000m     2009           22.32.644



Misc

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Real Berlin Marathon Course Record       2008       1:00:33

40 lb pyramid to 5

5 off top, 5 off bottom 40lb

30 skating jax 40lb

20 lunge squats 40lb

20 side squats 40lb

1 min of 10sec baby hops, 10 sec squat hold 40lb

12 split bench out and downs- 5 second up top

12 split bench in and ups- 5 second down bottom

Leg sled- 180lb 20 out ins

Leg sled- 180lb 20 skiers

last night i did a lot of work with the bungee:

starts
full effort bursts
cross overs
90 degree sits

dinner was delicious and nutritious- wendys!

BTW, i will not be held liable for the adverse effects my diet could have on your body haha just a little disclaimer

double baconator - it just sounds like a heart attack doesnt it?
fries
10 spicy nuggets - if you havent tried these yet from wendys, i strongly recommend them
cinnamon cheesecake from bk

im thinkin i should change the focus of my blog from the journal of an athlete to the opinions of a food critic

Today i did spin class- 1 hour out of the saddle

chicken caesar salad with 2 pieces of plain white toast
water

spent about an hour doing turn cable, im starting to feel really comfortable with my corners and its about time- havent been this smooth in about 3 years... could have somethin to do with the new boots as well.

my Left IT band has been screaming on me, but i think its more of a growing pain than a pull or anything like that. Ive been doing a ton of crossing technique on and off skates so its constantly stretching that band to the max; it usually gets kind of sensitive when i do a lot of slideboard or max effort jumps as well, ive been rolling it out on a foam roller, its helping quite a bit

Breakfast today was 4 scrambled eggs and a bowl of mixed fruit.

I spent a couple hours doing a private lesson for a skater today; it wasn't much of a workout, but was still really good for technique work. i have this new drill i came up with to really work technique that requires 2 foldable chairs, 4 45lb weights, and 8 of those little pads that slide across the floor. I'll come up with a video of it tomorrow and throw it up here, in my opinion, this new drill is better than slide board.

Lunch was a chicken caesar salad, broccoli and cheese soup, a piece of bread and some water

Also, i want to add something to my post about over training- if you're hurting because of tendon or joints aching and causing pain, you should ease up... if you're hurting because of muscle fatigue, keep going.

Lost Track

i kind of lost track of my blog last week, tomorrow im going to film my entire off skates workout and post it on here, theres a lot of people with a lot of questions about the drills ive been doing, so to make up for a week of nothing posted thats what im gonna do... if you have any requests, send me a message on facebook, i wont reply, but i'll do my best to touch on everything

ive been doing a lot of work changing my technique and it's finally starting to come around, i feel like i can step into and power out of any corner, which makes skating overwhelmingly fun again. I'll be teaching some of the new things im doing in my upcoming clinics.

I kinda want to touch on somethin really quick also...

When you're training at a top level in skating, it requires that you push yourself above and well beyond the level of comfort; you are physically required to break your muscles down to build them stronger and more tolerant. This, in turn, will cause you to temporarily go backwards in terms of speed, strength, and endurance, which is completely normal and sometimes this breakdown period lasts a long time- it does not mean you're over training. I've been around some of the best olympians in the world and after observing their training habits, im confident that term "over training" is commonly misused; what you really mean to say is you're sick of being outside of your comfort zone. Every time i come back from being off for a long period of time, i put myself through hell to get back in the condition i was in before... sometimes i go weeks at a time getting beat by people i know i can smash, which drives me up a damn wall, but i know its what i have to do. The point is this, when you're hurtin so bad you cant see straight and you think it's because you're over training, bight the bullet and ride it out, you wont regret it.

you can always change your diet to make up for this 'hazing' period, it helps more than you could imagine. staying hydrated is probably the most important thing of all.

Road Relay 2009 - My Favorite Victory

Simmons - Schankel - Pro M1

click to view larger

outdoor and tampa

yesterday's outdoor practice was miserable! we just did a 10mile straight race, but wow, my shins and legs were so rocked from the workout i just did at the gym that i could barely finish with the pack. im pretty sure it was from the last one i did- i dont want to keep dealing with this issue so im going to cut that one out of the line up from here on out

for dinner that night i had a large pepperoni pizza and cinistix from dominos- then late a couple of donuts from dunkin donuts... the diet has been out of control, i gotta fix that (hahaha said that before)

breakfast today was mcdonalds- chicken biscuit, hash brown, breakfast burrito, and an oj

indoor practice was a 2 lap burn pace, squat drills, push starts, 50 lap open

i tested a new right pro m1 boot today and we're getting very very close to where i want it, should be done really soon, which is great becuase i cant take much more of putting on a new boot every 4 days haha

lunch was pollo tropical- chicken caesar wrap and mashed potatoes with sweet tea

outdoor practice

off skates:

circuit - progressive alternating lateral leaps, then baby steps with 3 periodic high jumps, then broad jumps forward and over each jump- complete the circuit 3 times

1 leg squat holds x 4 on each leg about 20-25 sec on each

1 leg squat holds-5 sec then explode up x 6

countdown

school track-

16 lap warm up
10k (yea the shins blew up again, miserable)

dinner was chicken pot pie, chicken strips, mashed potatos, biscuit and water

had a couple more donuts cause im a fat fat fat person

IMG00011-20100102-1329.jpg

Deep Squats- Controlled up and down, the foot never touches the ground. Weight stays distributed evenly over entire foot

Breakfast today was biscuits and gravy, 2 pancakes, a piece of bacon and water

Gym Workout-

all 1 leg exercises are done on each leg-- ie  3 x 10 means 3 sets of 10 reps on EACH leg

1. 5 min light spin
2. 3 x 10 1 leg squats 40lb
3. 3 x 10 1 leg box deep squats 40lb - see photo above
4. 3 x 10 1 leg step ups - no push off bottom 40lb
5. 4 x 20 sec 1 leg squat hold, switch legs, repeat
6. 2 x 10x5 sec 1 leg squat, explode up
   
7. 2 x 40ft baby steps 40lb
8. 3 x 10 1 leg box steps from side - no push
9. 3 x 10 1 leg explodes off bottom- no push, pause between each
10. 2 x 10 1 leg balance squats on straight curl bar

Right after my workout i had a muscle milk - protein replacement

I'm trying to group my workouts into specific types: a. single leg squat, b. single leg jump, c. normal squat & normal jump (i combine these because normal is much easier), and d. max effort jump (i do these by themselves because i want to avoid any kind of fatigue- achieving my max or as close to it each time i jump)


skating is all about balance and explosion off of one leg at a time, this is why i stopped mixing normal and single leg squats- really the only time i do normal style any more is to target my butt and hamstrings. Personally i am dominant on the left leg, my right needs to get stronger, single leg squats and single leg jumps will help tremendously with this.  

Thursday night i had some turkey and a few drinks

Yesterday morning i had popeye's chicken- 6 strips, mashed potatoes, a biscuit and lemonade

Gym workout:

1. 5 min light spin
2. active warm up
3. 3 x 10 1 led lateral box jumps - side, top, side
4. 3 x 10 1 leg alternating box jumps
5. 3 x 10 lateral 1 leg alternating box jumps
6. 3 x 10 1 leg broad jumps
7. 10 1 leg up down and outs - up to a big box, down to ground, over a medium box
8. 10 1 leg squat box jumps- 5 sec pause at bottom

total jumps each leg- 150

Indoor practice was after the gym workout-

right foot left foot pace line
push starts
situation passing drill
every lap relay

dinner was spaghetti and bbq pork on toast- later that night had a chicken sandwich from BK and some fries