Workout Of The Week #3 — The Challenge Continues

Workout of the Week #3 adds some hills to the usual beach runs. But Staples soccer players are up to the challenge:  1-mile run; 8 sprints up Burnham Hill; a half-mile run back to the start, and 2 half-mile runs on Compo Beach.

It’s best to do this as a group — co-captain Jack Scott will coordinate times (contact jscottchicago10@gmail.com for details). If you are not in town, or can’t join the group, do a similar workout on your own (preferably not alone).

The details:

Start at the intersection of Soundview and South Compo/Hillspoint Roads (the jetty). Run north on Hillspoint past Elvira’s until you reach Hales Rd (just before the railroad and I-95 bridges (approximately 1 mile).

7:30 —  Ok
6:40 — Expected
6:00 — Respected
Below 5:30 — Brendon Cristobal status
Below 4:30 — Henry Wynne status

Recovery walk back toward the beach until you reach Mimi Lane.

Jog down to Pond Edge Road.

Lunge walk from Pond Edge until Burnham Hill Road.

Walk up Burnham Hill until you reach mailbox #2.

Starting in a position seated on the ground, sprint from mailbox #2 up Burnham Hill until you reach mailbox #20.

Recovery Walk down the hill until you reach the fire hydrant on the left side of the street.

Perform 20 body weight squats each time you arrive at the fire hydrant.

Jog down to Mailbox #2.

Repeat Burnham Hill sprint 7 more times, for a total of 8 sprints,

After 8 Burnham Hill sprints, recovery jog until you reach the intersection of Old Mill Rd (across from Elvira’s).

Run at at a fast clip from Old Mill until you reach the intersection of Soundview and South Compo and Hillspoint Roads (the jetty) — approximately 1/2 mile.

Under 4 minutes = ok
Under 3:30 = expected
Under 3 minutes  = respected
Under 2:45 = Sean Gallagher status

Rest 2 minutes

20 Push Ups
10 jumps up onto the wall

Hard run from the jetty to the cannons

Under 4 minutes = ok
Under 3:30 = expected
Under 3 minutes = respected
Under 2:45 = “Sean Gallagher”

Rest 2 minutes

20 Push Ups
10 jumps up onto the wall

Hard run from the cannons back  to the jetty

Under 4 minutes = ok
Under 3:30 = expected
Under 3 minutes = respected
Under 2:45 = “Sean Gallagher”

The corner of Hillspoint and Soundview, near the jetty -- where the Staples soccer team tests itself each week.

The corner of Hillspoint and Soundview, near the jetty — where the Staples soccer team tests itself each week.

One response to “Workout Of The Week #3 — The Challenge Continues

  1. All I can say is, thank goodness I was playing soccer at Staples back in 1968-70. I remember Coach Lea had us do a lot of running at practices for te JV team in 1968, but it was nothing like this. And we certainly had no pre-season exercise regimen of this nature. My hat’s off to the guys who are able to do this. If I had been born in the mid-to-late 1990s, I guess my sports involvement at Staples would have been limited to intramural games.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s