Spring training (aka "My SDI is a peeping tom")

[nsa]

Or maybe he read too many assessments of my games last fall and noticed my "Xmas 10" at our last recert. ;)

WHERE DOES FITNESS....Fit in? (http://www.massref.com/ins0303a.htm)

Fortunately, there is still 2 feet of snow and ice on the local fields. I still have plenty of time to get in shape... Right?

:)

Actually, I got off the couch and started running two weeks ago, three days a week. It is damn hard to breathe in 10 degree weather, but the alternative is sucking wind like an April fool in a few weeks. (wjc has no idea how envious I am that he actually sees and runs on green grass in March.)

[kevbrunton]

Over the winter, I decided that I wanted to be in better overall shape -- not only for refereeing, but just in general.

In the winter, I had reached a weight of 245 -- at 6'3", that's not exactly ROTUND, but I'm carrying more weight than I need to. The last few seasons of refereeing, I have been hovering around 230.

So, on January 31st, I joined a local health club / gym and have been working out 6 days a weak. I am already down to 230. I run every day -- on Mon / Wed / Fri, I run hard. On Tue / Thu / Sat, I do a lighter run and then work some weights.

I am up to the point where I can run 40 minutes at an 8 to 10 minute per mile pace. On the days that I run hard, I will throw in a full out sprint for 30 to 45 seconds about every 5 minutes. It's feeling pretty good to be doing this.

My goal this summer when we take our fitness test is to run 2400 to 2600 meters. Hopefully, I'll be taking the State fitness test to upgrade from my current Grade 7.

[nsa]

Originally posted by kevbrunton
My goal this summer when we take our fitness test is to run 2400 to 2600 meters. Hopefully, I'll be taking the State fitness test to upgrade from my current Grade 7. I'm going for my "6", too. I've never had a problem with the distance. My killer is the "suicides".

I feel like an old Chevy. Great on the straight-away, but rough on the turns. Any suggestions for decreasing suicide time (besides cheating on the turns ;) ).

[IASocFan]

I have trouble just running, so I've been playing basketball and racketball two or three times a week. I've also reffed a few indoor games. First high school game is 4/4 so I need to pick it up.

The snow needs to melt soon! :)

[nsa]

:) :)

Happy! Happy Joy! Joy!

I wanted to put a sign at my desk with the requirements for the fitness test as an incentive (maybe I'll put the same sign on the refrigerator, too). They have taken the suicides out of the fitness test!!! Praise your selected deity!!!

For State I need only do 2 Km in the Cooper's run, a 9 s. 50 m dash and a 40 s. 200 m dash.

No more 100 m dash for the "kids". No more suicides. No more agility test. I'll have to look at an older Admin Handbook, but I'd swear that the 50 m dash used to require a faster time.

[nsa]

Originally posted by IASocFan
The snow needs to melt soon! :) We're picking up another 3-5 in. of partly cloudy today. :(

[Scott Zawadzki]

Originally posted by nsa
[BFor State I need only do 2 Km in the Cooper's run, a 9 s. 50 m dash and a 40 s. 200 m dash.[/B]

IS THIS RIGHT????

My math might be way off but the way I figure, that's only 9:40 per mile pace...and can you legally call a 9 s. 50 and a 40 s. 200 a dash ;)

If those are the numbers, the heck with loosing the couple of extra stone I'm carrying, I'd qualify as is....as long as the track is all downhill.

Scott

[kevbrunton]

There fitness requirements are age and badge based...

12 minute run
Under 38
.. 2200 meters for Grade 7
.. 2400 meters for Grades 6/5
38 to 45
.. 2000 meters for Grade 7
.. 2200 meters for Grades 6/5
Over 45
.. 1800 meters for Grade 7
.. 2000 meters for Grades 6/5

For National, it's 2400 meters for all ages.
For FIFA, it's 2700 meters for all ages.

50 meter dash
Over 45, Grade 7 -- 9.5 seconds
All Other Ages/Grades 5/6/7 -- 9.0 seconds
All Ages/National -- 9.0 seconds
All Ages/FIFA -- 7.5 seconds


200 meter dash
All Ages/Grades 5/6/7 -- 40 seconds
All Ages/National -- 35 seconds
All Ages/FIFA -- 32 seconds


Us middle aged guys have a problem in our state where the SRA tends to give the higher level assignments to the younger guys that need them to get to state and to go beyond the state level. I am a 41 year old just trying to get to Grade 6. Suppose there's a 26 year old Grade 7 who'll eventually go to Grade 5 and possibly become a National Candidate or if there's 32 year old Grade 5 who's working on becoming a National Candidate. If those guys are available for the same D1 amateur game that I'm trying to get, then I won't get the assignments to get my game count where it needs to be to get my 6.

So what I am trying to do is to show my SRA that even though I am 41, I have the physical abilities to stay at the state level and to compete with those in their early to mid 30's.

So, I'm shooting to do a minimum of 2400 in my 12 minute run (the requirement for those under 38) and ideally, I'd like to do better. There will be a lot of 20 somethings there and I want to be able to run right with those guys.

Speed-wise, I'm still fine. I ran a 6.7 in the 50 and a 29.8 in the 200 last summer.

[kevbrunton]

Originally posted by nsa
I'm going for my "6", too. I've never had a problem with the distance. My killer is the "suicides".

I feel like an old Chevy. Great on the straight-away, but rough on the turns. Any suggestions for decreasing suicide time (besides cheating on the turns ;) ).
Even though you don't have to do the suicides any more, if you still want to get do better on them -- which is really a measure of quickness -- there's two things you can do -- ladders and jumping.

Ladders involves making marks on the ground that start out fairly close together and get progressively farther apart. Then you take off in a spring making sure you put your foot on each mark. It gets you to make sure that you're not trying to stride out with too long of a stride when taking off and the result is that you have quicker starts or re-starts on your turns. I'll have to look up some of my training source to find some measurements.

Jumping involves taking a block or bench that is a foot to 18" high. You start out doing step ups. Step up with right, then left comes up to join, then step back down with right then back down with left. Alternate what foot you start with now and then. Do 3 sets of 10 reps and work your way until you can comfortably do 3 sets of 20.

When you get comfortable doing that, then change so that you jump up with both feet -- touch the top and jump back down. You pogo back up and down. Again, start with 3 sets of 10 and work on this until you can do 3 sets of 20.

If you get comfortable doing that, then you can jump completely over the block -- again -- two footed pogo jumps completely over the block. Do it either side to side. Again start with 3 sets of 10 and work your way up to 3 sets of 20.

Jumping will help your speed and quickness because the same muscles that allow you to explode off the ground in a jump also allow you to explode away in a spring.

The ladders are more about proper mechanics -- the jumping is more about building up better speed. When you do distance training, if you just go a constant speed for a certain number of minutes, you will slowly erode your speed. One way to keep you speed from dissipating during your distance training, is to throw in the flat out sprint -- say a 200 meter dash -- every 5 to 6 minutes.

[nsa]

Originally posted by Scott Zawadzki
If those are the numbers, the heck with loosing the couple of extra stone I'm carrying, I'd qualify as is....as long as the track is all downhill.Scott, they said running, not rolling. ;)

[nsa]

Thanks for the suicide tips.
Over 45
.. 1800 meters for Grade 7
.. 2200 meters for Grades 6/5
That last number should be 2000 meters.

I checked the old admin book. I was right. State 1 & 2 used to be 8.5 s for the 50 meter dash (8.0 s for ages 38-45). (I remember vividly because I ran an 8.8 last summer. I was not happy.)

[kevbrunton]

Originally posted by nsa
Thanks for the suicide tips.

That last number should be 2000 meters.
I fixed the original.

[Scott Zawadzki]

Originally posted by nsa
Scott, they said running, not rolling.

OUCH!!!!! Another Bay State referee who recognizes my body is better suited forgiving cross body blocks on a pointy ball field than taking up the whistle. ;) Really nat...that was uncalled for...but of course I'll let you make it up to me with one of your famous home brews before the REVs opener this year!!! :)

Scott

[nsa]

Originally posted by Scott Zawadzki
...but of course I'll let you make it up to me with one of your famous home brews before the REVs opener this year!!! The breakfast of champions ;)

Actually, now that I think of it, that would make a great beer label with a picture of the Eastern Conference champion Rev. :)

[law5guy]

Originally posted by kevbrunton
There fitness requirements are age and badge based...

12 minute run
Under 38
.. 2200 meters for Grade 7
.. 2400 meters for Grades 6/5
38 to 45
.. 2000 meters for Grade 7
.. 2200 meters for Grades 6/5
Over 45
.. 1800 meters for Grade 7
.. 2000 meters for Grades 6/5


I turned 38 last month. ;-) hehe

[MPJ334]

for all y'all whining about snow (;)) i'd suggest coming down to the great state of AL, but then i rememberd that no one will get anything done bc the SRA (picks nice words...) isn't helpful?

and y'all's references to "pointy ball" never ceases to amuse me, esp since i wasn't running women's lines last fall due to the fact that i'm one third of the trombone section leaders (it's a triumverate thing even though one of us has the actual title)