- Home from palm springs in the morning.
- KB dbl PR, 10/5x12kg
- BB BP, 3/2x95
- KB 5 walks up/down stairs from basement w/2x16kg in rack. Very hard.
- Evil wheel, 5/2
14 years ago
12/31/2009 - home from Palm Springs
12/30/2009 - Run, tourist activities
- Run through rocks behind WM fence - 1:17:52. Rock squats throughout run, 10 sets of 5.
- Went w/Mark, Laurie, Pia to date farm - no actual farm to see, but good date shake
- Living Desert - combo of zoo and arboretum w/lots of amazing cacti
- Dinner at Cactus Jack's
12/29/2009 - gym, Indian Canyon
- 2 sets of all exercises at Gym, 15 reps 1st set, R leg only on leg machnes 2nd set, most other machines 10 reps 2nd set.
- Return to Indian Canyon - excellent hike up west trail, then right and across ridge on west trail north. Return to parking via palm canyon trail. About 8 mi. total, maybe 2000 ft. of gain.
- Dinner (Italian) w/Laurie--Mark not feeling well
12/28/2009 - run, Tahquiz/India Canyons
- Run - circumnavigation of golf course, 1:03
- Tahquitz canyon - hike up to waterfall in hidden canyon
- Indian Canyon(s) - actually 3 canyons...short hike up through palms
- Mexican for dinner, then watched "Young at Heart"
12/27/2009 - Joshua Tree
- Long ride up through Desert Hot Springs to Joshua tree, then through the park.
- 2 short hikes and one long (3 mi.) one up Ryan's Peak.
- Quick trip to gym, 3 sets of calf raises (15, 15, 10)
- Dinner in La Quinta
12/26/2009 - run, hot springs
- Drove up to tramway, then up to 7000 ft., hiked around in about a foot of snow. Lots of kids sledding.
- Spa at Desert Hot Springs, nice warm pools but not too many bubbles. Ate lunch at hot springs.
- Run - back forth around WM fence - 37:06
- Dinner home, then played ping pong, watched "A Quantum of Solace"
12/25/2009 - run, weights, PS various
- Run - 57 min., outside of WM fence. Few sets of rock lifts - DL, CL, SN
- Weights @ gym - leg press up to 3@220, MP up to 3@90
- Went to tramway, but line too long, bought tickets for tomorrow
- Down I-10 to Joshua Tree - quick hike (2.5 mi.) up to Mastodon Peak. Great views.
- Dinner at Sherman's Deli - brisket, knockwurst reuben, key lime pie for dessert
12/24/2009 - travel to Palm Springs
- Day off from exercise - works wonders
- Arrived PS 11:30 a.m. to sunny weather
- Picked up car (VW Bug, fun to drive), got reference to Mexican restaurant in downtown PS
- Chocolate shop across from restaurant for dessert
- Indio is about 2o mi. SE of downtown PS
- Worldmark off the beaten path - Golf Center Pkwy.
- Switched rooms - music too loud for Pia
- Bought veggies, cheese etc. from organic grocery for dinner - nice meal
- Watched "A Night in the Museum"
12/23/2009 - KB PR, run, gyro, BB DL
- KB GTG presses w/dbl 12kg, 2/10. Holds at top with stretching (hard).
- Run on track, 2 mi., 7x200 pickups. 18:05.
- Gyro, independent, good session with focus on legs.
- BB DL, 5@165, 5@155, 5@145, 5@135. 1st set felt relatively easy.
12/22/2009 - KB 1-1, qi gong
- 1-1 session w/Kevin - focus on hardstyle swing and snatch. Many, many good corrections and three big messages for the day:
- swings with jump stretch band rock;
- need to spend a lot of time in overhead lockout position;
- work swings & snatches as a practice vs. a workout
- In evening, qigong session at dojo. 28 people showed, lots of fun. Legs pretty sore from KB session but otherwise a good practice.
12/21/2009 - BB SQ various
- Squat practice - videotaped overhead SQ stretch with broomstick, BB SQ w/bar, goblet SQ w/prying
- BB SQ - 5/5@95
- Walked around greenlake with Pia on the way to dinner - 3 mi. approx
12/20/2009 - SW, run, SW, stretching in evening
- 100 1H SW (10L/R x 5)@16kg
- Run - greenlake/woodland park. Route is here. HRM was on for 1st 100 swings in driveway so route shows 5 min. long (heart rate was not picked up either, which was the whole point). 5.5 mi., about 56 min., 10:10/mi.
- 100 1H SW (10L/R x 5)@16kg
- In evening, various groin/hamstring/calf stretches
12/19/2009 - taiji, stretch goof off
- Tai chi class in morning...glute/hip was a little sore but not too bad.
- In evening, various playing around with relax into stretch and bar position for BB front squat after listening to 2nd half of Dan John podcast.
12/18/2009 - complexes
- Tried some complexes (article here):
- BB complex (55 lbs.) - 3/6 of deadlift, good morning, bent over rows, overhead squat press, front squat, back squat) without setting bar down. Not easy.
- DB jabs - 15,15,10 L/R@10 lbs.
- Plate complex (25 lbs.) - 3 /3 L/R of back lunge w/twist, wood chopper
- Russian twists with 25 lb. plate, 3/10
- Other good links: Dan John on mass, 5/3/1.
12/17/2009 - Bike, BB DL
- 30 min. on trainer w/a few pickups. HR was above 120 after 15 min. and stayed there or above.
- BB DL - 5/5@135. Easy but scary
12/16/2009 - BB/KB various, run, gyro
- BB BP - 2,2,1@105, 3,3@95. Hard at heavier weight
- BB seated MP - 5/3@65. Seemed easy
- KB rows - 5/3@24kg. Pretty easy
- KB 2H DL - 5/5@24kg. Easy
- KB SQ - 2/5@24kg, 3/5@16kg. Not great depth w/heavier KB
- KB jabs - 10,10,10,5 L/R@10lb w/o stopping. Adding 5 jabs/side at a time
- Towel swipes to failure
- Ran to/from gyro, total 44:01, about 4 miles. Ran slow and felt good the whole way
- Gyro - private - lots of good ab stuff and postural corrections
12/14/2009 - UB various
- BB BP - 4/2@105
- BB seated MP - 5,5,3@65
- BB upright rows - 4/3@65
- BB curls - 4/2@65
- KB seated press 3/4@2x12kg
- DB jabs 3/(10L,10R)@10lb, no stops
- Towel swipes to failure
12/13/2009 - Run, taiji
- Ran to WEW, then to dojo, 1 hr. of low-key taiji practice, then ran home. Forgot to turn watch off at finish, so watch ran for another 10 min (route here). Total mileage about 8.9, time about 1:54, 11:40/mi.
- All running for the day was run/walk, as much running as felt reasonable, then a little walking. Glute is tired but doesn't hurt too bad.
12/12/2009 - taiji, light upper body BB
- Walked to taiji class to test glute...felt pretty good. Only did last hour of class and no partner work. Walked home from lunch, total walking about 5 mi.
- BB BP - 3/3@75, 3/3@85, 2/3@95
- BB seated MP - 3/5@55, 4/5@60
- BB upright rows - 5/5@55
- BB curls - 5/4@55
12/11/2009 - BB DL bad times
- Started sets of 4@165...on 5th set, 2nd rep, left glute failed about a foot off the ground. Workout was terminated at that point. Got ice/heat on it pretty quick, took NSAIDs, and felt a little better by end of day.
12/10/2009 - BB SQ, KB CL/PR, run
- BB SQ - 8/3@105, 1/5@115, 2/2@125, 1/1@135. Call me smolov jr.
- KB CL/PR - GTG 5/3 L/R @16kg. One clean per press.
- Run - plain old green lake. 3.5 mi., 34:04, 9:46/mi. Data is here.
12/9/2009 - SW, Gyro
- KB swings - 2 rounds (1.5 hrs apart) of :15/:15 10/10@24kg. Forearms pumped out on both rounds in 9th-10th sets.
- Gyro - good session, moved leg weights up to 40 lbs./leg
12/7/2009 - SN, SQ
- In AM - KB SN, 10L/R@12, 5L/R@16, 10L/R@12, 5L/R@16
- In PM - BB SQ, 8/3@105, 1/5@115, 2/2@125, 1/1@135
- KB Farmers walk, 2x16kg, 5/50 steps on toes.
12/6/2009 - taiji practice, UB work
- 1 hr taiji practice after WEW, at the dojo so out of the cold. Focused on dan tien circles and generating movement from the center, no form work.
- Superset: seated KB press, 2x12kg, 5/5; plate DL, 45lb, 5/3
- Superset (25 lb pack): step ups 5/10; pullup negatives 5/5
- Superset: KB clean, 20kg, 3/5; KB row, 20kg, 3/5; DB jabs, 2x15lb, 3/10
12/5/2009 - BB SQ, DL, taiji
- BB SQ - 3/3@115, 3/3@135, 3/1@155
- BB DL - 3/3@155, 3/3@175, 3/1@195
- SQ/DL were before taiji practice, I may be crawling on the dojo floor.
- Class went fine, some good corrections as usual (in particular, leading the movement from the dan tien). Spent a little extra time sitting down to give the legs a rest.
11/4/2009 - SW, CL
- Bike on trainer 15 min. to warm up.
- KB SW: :15/:15 5/10@(12L, 12R, 16L, 16R, 20B, 24B). 300 swings total. Took 2 min. rest after sets 2, 3 to let HR drop to 110-115.
- KB CL: 2/3 L/R @(12, 16, 20, 24). 48 cleans total.
- HRM data is here. Top SW HR was around 150, felt hard.
12/2/2002 - 2 runs, BP, gyro
- AM - run to WEW - 1.85 mi., ~18:30. Walked home from WEW, did two tcons on the way!
- Early afternoon - put new bench together, then BP 2/5@65, 2/5@75, 2/3@85, 2/(3,2)@95
- PM - Run->Gyro, 1.95 mi., approx. 19 min.
- Gyro - "triplet", group workout with two other people, focused on flow, good stuff
- Evening - relax into stretch for back, calfs, hamstrings, etc. Worked great increasing depth w/OH broomstick squats.
12/1 - run
- Slightly extended greenlake circuit, 4.4 mi., 42:38, 9:38/mi. Route is here. Heart rate up close to 160 at the end, but dropped off to 120 after a couple of minutes.
11/29/2009 - KB various
- Got new saucony shoes (picture here)
- 1x Chen 96 form to warm up
- 1H KB SW :30/:30 20/1o L/R @16kg
- KB CL 10/5 L/R@20kg
- KB Suitcase DL 10/5 L/R@20kg
- 2H KB SW :30/:30 5/20@20kg
11/28/2009 - Taiji practice, KB SN
- Normal Saturday taiji practice, 3 hrs., fun session. Good spine lengthening correction.
- In evening: KB snatch, :15/:15 L/R, 24/6@12kg
11/27/2009 - KB/BB fun
- KB Squat - 5/5@2x16kg
- KB Swing - 5/10@2x16kg
- BB Deadlift - 5/5@155
- KB Press - 5/5@2x12
11/26/2009 - run, BW fun
- Run - Greenlake -> Fremont -> Woodland Park Zoo (route here). 6.4 mi., 1:03:08, 9:51/mi. HR in 160 range for last 40 min.; good conditioning test for later.
- Body weight exercises: 1 set of
- Calf raises - 10L/10R
- Plank - 1 min.
- Pullup negatives - 10
- Hip strength series - all@10
- Pushup negatives - 10
- Doorknob squats - 15
- Hanging leg raises - 2x5
- Back extension/flexion - 10L/10R
11/25/2009 - LCCJ, SN, Run, Gyro
- KB LCCJ GTG practice - 10/3 L/R@12kg
- KB Snatches - 15:15 L/R, 20/5@12kg
- Run to Gyro - 2.27 mi., 21:54, 9:38/mi.
- Easy Gyro session, back was a little stiff from the KB work. Good neutral spine on leg work, incorporating correction from 1-1 last week.
11/24/2009 - DL, SQ, rack pulls
- Behind the back BB DL - 5/5@135
- KB goblet squat - 5/5@20kg
- BB rack pulls, 2nd pin, 2 sec. hold, 1/10@235
11/23/2009 - CL/PR, bike on trainer
- KB clean/press ladders - 5/(1,2,3)@2x12kg, 3 cleans per set
- 30 min. bike on trainer with 1/2 min. sessions on big chainring.
- HRM output is here.
11/22/2009 - run, BYOB
- Run - neighborhood street route, 3.95 mi., 37:19, 9:25/mi. Did a few pickups between telephone poles. Felt pretty good overall. Did running times hip strengthening (exercises 1-5, 1x10) after. Route is here.
- BYOB in the rain at Green Lake...sets of halos (5/5), suitcase DL (10/10), goblet squats with pause (3), hot potatoes, figure 8s, then 20 swings. Gassed out on 100 swings at end. Good times!
11/21/2009 - DL, taiji
- DL - 5 x 175/165/155/145/135
- Taiji class 9-12, lots of form work. Lesson for today is reduce tension in the wrists.
11/20/2009 - CL, run, press
- Morning: BB cleans, 5 x 5 @ 65
- Noon: Run, woodland park & greenlake, 4.9 mi., 48:59, 10:03/mi. Route is here.
- Evening 1 x 5 L/R KB PR w/16kg
11/19/2009 - light KBs
- Those iron balls are just like magnets...couldn't leave them alone completely.
- 5 sets of:
- SW - 12kg - 10L, 10R
- SW - 2x12kg - 10
- CL - 2 x 12kg - 10
- DL - 24kg -10
- The cleans were the hardest part, more work needed there.
11/18/2009 - body weight
- 3 sets of:
- pullup negatives x 5
- pushup negatives x 5
- bulgarian split squats, 10R/5L
- lunges, forward/backward L/R x 5
- Plank x 30 sec.
11/15/2009 - taiji practice, walk
- Tai chi practice at good shepard center, 1 hr, good qi gong + once through 96 form.
- Walked up to woodland park to watch cyclocross, then around the lake to revolutions for coffee and then home. Total walking ~3.4 mi.
11/14/2009 - taiji, general weights
- Missed carkeek park trail run due to hip flexor sorness. Attended 2nd half of tai chi class (form only).
- In evening:
- 10 min. bike warmup on trainer.
- Overhead squat w/broomstick, 5 x 5
- Farmers walk, 2x16kg, 100 steps x 5
- Seated MP - bar only - 10/10/8/8/9
- BB good mornings - bar only, 10x5
- Kickstand DL (R only) 1x16kg, 5 x 5
- BB curl - bar only - 10/8/8/8/6
- Calf raise (R only) 1x 16kg, 8/6/6/6/6
- Time for a back off week.
11/13/2009 - Snatches, 1/3 getup
- 80 12kg snatches: 2x(10L, 10R) with breaks, then 2x(10L, 10R) without breaks. Still getting a little wrist whack on the right, left feels good.
- TGU to elbow w/12kg, 6L/6R/6L/6R.
- In Evening: 3 sets of:
- Pullup negatives x 5
- Pushup negatives x 5
- Kneeling press L/R 12kg x 5
- Plank 1 min.
- Bent over rows 2x16kg x 5
- The 3rd or 4th plank was a malfunction...tried lifting right leg for 2o sec, then left for 20 sec. Ended up hurting the tendon at the top of the hip where the quads or whatever insert.
11/12/2009 - pressed the 20
- 2 not bad reps on each side with the 20kg. Left shoulder sore, who knows from what.
- A couple of additional push presses with the 20kg, and a couple of aided stacked presses with 12kg/8kg. The stacked press is hard.
11/11/2009 - KB SW/SQ sets
- Prep: z ankle tilt, toe pull, thoracic glide, brettzel, hip flexor stretch, pumps
- Warmup: 12kg halos 5/5, 12kg goblet sq w/pause at bottom, 12kg hot potato 1 minute
- 10 sets of:
- 20 2H SW@16kg
- 5 goblet SQ@16kg
- Gyro in afternoon, good session but no specific improvements.
11/10/2009 - KB clean/press/step up
- 3 sets of:
- KB cleans, 3@2x16kg
- Kneeling press, 3@16kg L/R
- KB step ups 10@2x16kg L/R
11/9/2009 - DL, DB jabs
- DL: 10x3@205
- DB jabs: 5 rounds of 10L/10R/10L/10R jabs holding 10 lb dumbbells
11/8/09 - run, BB fun
- Run, around greenlake and then up into the trails next to woodland park. Just over an hour of running, probably 5.5-6 mi. Legs a little dead after taiji and swings yesterday, but not horrible.
- 5 sets of:
- BB power cleans 5@55
- Plank, 1 min.
- BB seated press, 5@55
- The cleans got easier but elbows horizontal is but a dream at this point. Setting the bar on the delts assumes there are some delts there to set them on: this got better, though, with the "chest up" cue in starting strength.
11/7/2009 - taiji, swings
- Good tai chi class...big lesson for the day was softening the elbows to avoid getting my wrist trapped in a nikio. Good section 7/8 session, 7 stars/8 directions, push hands, form work, then one pass quickly through the 96 form before lunch.
- SW - 10 L/R@12kg on the :00/:30, 20 min., 400 total. Felt good, not too hard aerobically.
11/6/2009 - KB/BB various
- 3 sets of:
- Pull up negatives x 5
- BB rows, 5@95
- Kneeling KB press, 3@16kg
- Kickstand KB DL, 3@2x16kg (right leg only)
- 2-hand clean, 3@24kg (tried BB clean @ 95, nogo)
- Bulgarian split squat, 3@2x12kg (right leg only)
- 3 sets of:
- 15 medicine ball catches in situp position, 4kg
- Evil wheel x 3
11/5/2009 - KB/DL mashup
- Five sets of the list below, with as little rest between list items as possible:
- Bretzel, pump
- DL 5 @ 145
- KB FSQ 5 @ 24kg
- 2H SW 10 @ 24kg
- Step ups 5 L/R @ dbl 16gg
- Hip flexor stretch
- Took about 30 min. and felt like a quality workout that I don't think I'd have finished six months ago.
11/4/2009 - little KB, run, gyro
- A little KB work for warmup: 5 SW, 5 FSQ, 16kg, L/R, then 3 SW, 3 HP, 3 SN, 16kg, L/R. Amazing how a little work gets the heart and mind ready for a run.
- Ran to gyro, about 2 mi., 19:20.
- Good gyro workout, but limited by lack of food in the tank. Got a little lightheaded coming out of hanging upside down on the ladder, producing a headache that stuck around later. Otherwise a good workout w/opening in the chest and good connections into the (spread) feet.
- Ran home from Gyro, another 2 mi., total run time 41:49.
- Total measured distance 4.36 mi., 41:49 time, gives 9:35 miles. Not bad.
11/2/2009 - run
- Run around greenlake to/from house: about 3.5 mi., 32:40, so 9:20/mi. Felt really fast all the way around, then slowed to do the last uphill. Pace is about 1 min./mi. faster than pre-MCM timings.
- Good session with Kevin: Z drills to warm up, followed by a lot of work on the naked TGU. Goal before moving to weighted TGUs is 20 each side with shoe balanced on fist.
- 4 sets of 3/3 kickstand DLs supersetted with 3/3 seesaw presses while watching martial arts videos.
11/1/2009 - SW, CL
- 10 sets of 10 2H SW, 24kg, supersetted with 2 x CL, 24kg, L/R/L/R.
- Rode singlespeed to PCC to get food, maybe 4 mi. of riding.
10/31/2009 - tai chi, DL
- Tai chi class 9-12, walked to/from class, total of about 5 mi. walking
- DL 5 x 5 @ 155
10/30/2009 - deep 6
- RKC deep six workout, really deep five as left the TGU out. Five sets w/12kg of:
- 5 SW L/R;
- 5 SN L/R;
- 5 C&P L/R;
- 5 FSQ L/R.
- In the evening, played with TGU variations w/8kg.
- Link to deep six workout is here.
10/29/2009 - various KBs
- Portions of the workout Kevin gave his brother: pumps/halos/brettzel/FTWSQ to warm up, naked TGUs followed by some lame weighted TGUs, supsersets of SQ w/dbl 16kg and pushups, 3 rounds of 5 SW/high pull/CL with 16kg, plank. Skipped the 30:30 SW sets at the end, as was pretty gassed out from lack of sleep.
10/28/2009 - Gyro, Heidi
- Saw Heidi at noon, good session
- Gyro session was excellent, focus was on connecting the back of the upper inner thighs to the feet...makes for much better grounding.
10/27/2009 - Swings
- Swings w/12kg: 10 every 30 sec for 15 min., switching hands each set. A nice way to knock out a bunch of swings.
10/25/2009 - Marine Corps Marathon
- Nice day in DC, leaves were terrific and the course covers all the great views in downtown DC. There was about a 15 minute delay from the time the starting gun (howitzer) went off and actually starting to move.
- We started out with 3 min. run/2 min. walk, then wen to 3.5/1.5 to make up a little time. Running in a crowd that big requires a lot of moving around.
- Final time 5:39...my brother's hamstrings started to seize up pretty good toward the end, so we walked more the last couple of miles. We were not the worst injured by far however.
- Link to finish times is here.
10/12-24/2009 - various
- Preparation for MCM, incl. 18 mi. run on 10/18.
- Somewhere along the way, pulled a single DL @ 225.
- Flew to DC 10/23 for MCM.
10/11/2009 - Long run/walk
- Long run/walk, strict 3 min. run/2 min. walk, 13.6 mi., 2:48, ~12:20/mi.
- Stopped by BYOB on the way home and Andrea did some Z juju on the neck, amazing.
10/10/2009 - Run, taichi, legs@gym
- All running 3 min. run/2 min. walk
- Run, home->WEW, 1.85 mi., ~23 min.
- WEW->dojo, 4.5 mi., ~55 min.
- 3 hr. tai chi class
- Lunch w/tai chi class
- Run, lunch->gym, 1.6 mi.
- Gym: 3 sets (10/10/8) of seated SQ, leg ext, hamstrings, adductor, abductor, abs, back
- Run, gym->home, .75 mi.
- Total run 8.75 mi., 1:46:51, ~12:15/mi.
10/9/2009 - bike, step ups
- 30 min. on trainer, with 30/50/60 sec. intervals, increasing difficulty, on big ring. Checked pulse at 25 min, 150, and 29 min, 155-160.
- 5 sets of 10 6 in. step ups, each leg, holding 2 15 lb. dumbbells.
10/8/2009 - swings & sore neck
- Putting barbell weights away, felt a neck twinge that had been there off and on for a couple of days, but ignored it.
- 12 min. of 1H SW 30/30. Midway through the neck started to hurt, but ignored it.
- Very sore neck (left side at top of shoulder) about 30 minutes later. Bad idea!
10/7/2009 - DL, Gyro
- 5 x 5 DL, 205, 195, 195, 185, 185. Supersetted with brettzels, worked great. Flexibility definitely improved over the sets.
- Good gyrotonic session, expected to be more tired but felt strong throughout.
10/6/2009 - KB FSQ
- Warmed up with 3 sets of bretzel, 5 x FTWSQ holding 12kg, kneeling halos w/12kg, 5 each way each side.
- 5 x 5 KB FSQ, double 16 kg, supersetted with pumps
Link to Russian Squat Routine, which looks interesting, on DD.
10/5/2009 - Run
- Afternoon run: Greenlake -> 3rd -> Fremont -> I-5 -> home. Strict 3 min running, 2 min walking. 1:40:31, so about 12:30/mi. Very comfortable pace, beautiful weather, a little wind so cool but sunny. Toe hurt off and on but nothing horrible. Calf a little sore a times, needs some stretching.
9/16/2009 - 10/4/2009 - Lost in space
- Lost a lot of entries in here: cle elum 50k, western road trip to hood river/walla walla, 185x5 dl, first attempt at 30/30 swings, etc. Time to start catching up on blogsville.
9/15/2009 - GTG KB
- Walked neighborhood w/Pia, about 30 min.
- Sets of 5/6/7 swings, high pulls, snatches with 12kb while working outside in the hard. Swings felt great, HP less so and the snatch, well that's just going to take some time. Finished reading VWC today, and I am a long long way from a heart of elastic steel.
9/13/2009 - KB workout
- End to end workout from Kevin: Z, TGU with Z, swings, high pulls, snatches, and even a few weighted windmills with the 12kg.
9/12/2009 - Tai Chi old man style
- Took it real easy at tai chi, very trashed from the trail. Legs felt pretty good considering...
9/11/2009 - long hiking day in Cascades
- Long hike in SE corner of Mt. Rainier. Beautiful weather but a sequence of technology failures (GPS, water filter the really important ones) made for a fairly grueling day. Total 22-23 miles (last 5-6 not on GPS map, 1st 5-6 were GPSing the road into Soda Springs to check that for the map). Data is here, pictures are here.
9/9/2009 - DL, Gyro
- DL - 5 x 185, 175, 165, 155, 145
- Gyro
- Training session w/Kevin: worked on Z, TGU, SW, high pull, snatch, windmills. No guilt eating a fine meal this evening!
9/8/2009 - run, SW/SQ (fake tabata)
- Run - around woodland park then greenlake. Good hamstring sensations and felt strong throughout. Purposely took pace easy to match race pace. ~46 minutes, 4.5 mi., ~10.15/mi.
- SW/SQ - attempted tabata with alternating sets of FSQ/SW with double 12kgs. Made it to 3rd round (2 x SQ, 1 x SQ) before gassing out. Continued through sets, taking rest breaks as needed to complete 5 sets of each.
9/6/2009 - run
- Long run in the city...17.7 mi. at about 12:15 pace. Carried water, electrolytes and sports drink, which worked more or less well. Running on the roads in trail shoes is not that much fun. Data is here.
9/5/2009 - taiji, sanshou
- Total of 5.5 hrs of tai chi: normal 3 hr class, then 2.5 hrs of sanshou class (section 2 of 7/8) after lunch. There were some tired legs in the crowd, including mine.
9/4/2008 - grip, swing, row,squat
- During the day, GTG with CoC S gripper. 5 sets of 5 combined with 5 sets of 10 light green expand the hands bands.
- SW: 6 rounds of 6x10: 12L, 12R, 16L, 16R, 20B, 24B. Took enough time between sets to let things calm down.
- Upright rows: 10 sets of 5, alternating double 12s and double 16s.
- SQ: 5 x 5, 1st set double 12s, remaining sets double 16s. Stretched hams/groin before and during and got reasonably deep.
9/3/2009 - DL
- Watched Rippletoe's starting strength video on the DL, then followed his instructions....2x5x185, 3x5x175. Grip was failing, will need to go to offset grip with much more weight on the bar.
9/2/2009 - run, GTG KB
- Run, greenlake up to woodland park, 46:00, 4.7 miles, 9:49/mi. pace. Run data is here.
- GTG KB action, all with 16kb bell, 5 x (2 x L/R press, 2 x L/R suitcase DL, 2 x steps 1-3 of TGU). Did the sets over the day as a break from work fun.
9/1/2009 - SQ & various
- Warm up: jabs w/10 lb DB, 2 rounds of 10L, 10R, 10L, 10R, 10L, 10R.
- SW: 10 x 12L, 12R, 16L, 16R, 20B, 24B, 12D, 16D.
- Cleans: 5 x 12D, 16D, 20L, 20R, 24L, 24R. Cleaning the 24 was hard.
- SQ: 5 x 20, 24, 12D, 16D, 16D. Sets of double 16s should keep me busy for a while.
- Towel swipes to failure (didn't take long).
8/30/2009 - Rainier #3
- 19 beautiful miles in the Cascades, a lot of up and down to finish the GPS work in the Crystal Mountain section of Rainier. Sunny but cool. Pace around 18:00, still a little slow for Cle Elum. About 7500 ft. of gain/loss for the day. Felt great at the end and not much residual soreness in the legs.
8/29/2009 - tai chi, KB goof-off
- AM: good tai chi session (raining, so in dojo), felt strong but took the opportunity to sit down whenever possible due to tired legs from hiking. Back a little stiff afterwards.
- PM: played with double 12kg cleans, swings, presses. All fine, but also tried one double snatch, not a good idea w/wrist still hurting. Plenty of time for snatches later.
8/28/2009 - cascades hike
- Approx. 10.5 mi. out/back from Snoqualmie Pass along the Pacific Crest Trail to Kendall Catwalk. Uphill section is about 3000 ft. of gain. Felt great, legs a little sore toward the end of the downhill, but nothing horrible. Beautiful weather.
8/27/2009 - training session, DL
- Training session: worked on good morning stretch, double KB DL, upright rows, double cleans, seesaw press, evil TGU variants, eye position
- DL: 5 x 175/165/165/155/155. The money set felt relatively easy (or at minimum, not impossibly hard), will need to push it up a bit next week
8/26/2009 - Press, SQ
Daytime:
- seesaw presses, 2 x 12kg, 5 x 5.
- good mornings, 5 x 5, 24kg
- FSQ, 5 x 5, 24kg
- Various stretches between sets to gain/maintain flexibility
8/25/2009 - Run, DL
- Afternoon run on streets around house (route here). Did several pace pickups (strides) over the distance between 3 telephone poles. Felt great throughout and kept pace under 10:00/mi.
- Evening: DL, sets of 5 at 155/155/145/145/135. Tried the 5th set in sumo stance, very difficult. Tried a 6th set sumo style and failed on 2nd rep.
8/24/2009 - walking day in San Francisco
Walked to Coit Tower and then Presidido, bus back, then bussed to J-Town and bussed back. About 6 mi. of walking total.
8/23/2009 - Run
Run in San Fran, Bush down to Market to Embarcadero, around to Fisherman's Wharf, then up and over Powell and back down to Bush. Total time 40:37, distance about 3.5 mi.
8/22/2009 - down to San Francisco
Early start, but got down to San Fran early enough to walk a couple of miles.
8/21/2009 - Run, SQ/SW/etc.
- Afternoon: run, Greenlake/Woodland park (route here). Cloudy day, took some time for the garmin to find the satellites. Note to self, put it in training mode before starting a run.
- Evening KB workout--4 rounds of:
- Double SW, 12kg x 5;
- Double suitcase DL, 12 kg x 2;
- Double SQ, 12kg x 5;
- Ballet heel raise x5
- Did dead hangs, pole SQ, wall stretches between sets
8/19/200 - Run, DL
- Ran in the area east of Woodland Park and then around Greenlake. Got a couple of good uphills in, felt good. As of Sunday my whole perception of ascent and descent has changed. 5.6 mi., 59:19, 10:31/mi. average pace. Run was late morning and heading toward a hot day. The garmin connect output is here.
- DL, 5 x 175/165/165/155/155. Felt good, was able to maintain pressure in abdomen throughout. Definitely better to do deadlifting without the iPod on.
- Played with 2 x 12kg KB, 2 x 5 seesaw presses. Felt fine, but need to keep in mind the wrist fracture and the healing process.
8/18/2009 - Swings, FSQ
Got 2nd 12 and 16 kg KBs today. The new DD KBs are nearly identical to the old ones, with slightly duller black finish but handle finish etc. look the same.
Workout:
Workout:
- Warmups: broomstick and wall squats
- 2H SW, 12 kg, 4 x 10
- 1H SW, 12 kg, 4 x 20 10L/10R
- FSQ, 5 x 5 with double 12 kg
8/17/2009 - back off day
- Legs tired, need to either (a) go back to ken/barbie weights and the dishonor of aerobics for a while, or (b) eat anti-inflammatory foods and let the body heal naturally. I'll go with (b).
8/16/2009 - Rainier #2
- All day GPS session near Mt. Rainier, above and around the bowl that the Crystal Mtn. ski area sits in. 26.2 miles total, broken up into two sessions of about 16 and 10 miles. Total time 7:30, average 17:11/mi. which matches the minimum cutoff pace for the Cle Elum 50k (9 hrs to cutoff, so about 17:22/mi.). The last 5 uphill miles to Norse Peak really sucked, but still ran the 5 downhill miles (back down from the peak), not much fun.
- Data is here, and a sample picture (Rainier from the Crystal Mtn. trail) is below.
8/15/2009 - taiji, rest/relax
- AM - 2 hrs tai chi practice, had to leave early to cover a work problem
- PM - R&R preparing for GPS session tomorrow.
8/14/2009 - run
- PM - 6.5 mi. run around greenlake, up to fremont, then across wallingford and up the highway. Route is here. Felt good, walked 2 shortish uphill sections.
8/13/2009 - DL
- PM - 30 min bicycling on trainer, then DL 5 x 170/160/150/150/150. 1st set felt heavy, last 3 felt pretty easy. Good pressure, tightening lats helped a lot.
8/12/2009 - BB SQ
- PM - decided to try barbell squats after watching the Starting Strength DVD. Started w/2x5 with bar only, then 2x5 at 65, then 2x5 at 95. Videotaped each set and tried to correct form. Used overhead squats w/stick, hang on wall squats, dead hangs between sets to stretch out.
8/11/2009 - one more back off day
- Feeling better, but one more day of limited activity won't hurt. Did 1/2 hr of taiji practice in the morning (general loosening drills, no form) then saw the PT in the afternoon. When a PT says "let's get you stretched out first" as her lead-in, it's clear that strength has won out over flexibility in priority. Of all the stretching, she'd prefer I do the calf stretch above all, as it lengthens the posterior chain and helps neck position (shades of Z).
- PM: tried pressing the 8 kg to see how the R wrist felt, it was fine. I'm going to put 12 kg ladders back in and see how it goes.
8/10/2009 - DL
- After reading Rippletoe's general programming, I decided to try my DL sets going up in weight rather than down. Sets were 5 x 135/145/155/155/165, a little hard at the end but a workable approach. I may try them in the opposite order in my 2nd DL workout later in the week, just to see what happens.
- Many words could (and should) be written about the "tonic effect" of the deadlift. The physical, emotional, and even spiritual benefits of this work are hard to put in words but substantial (and widely noted) nonetheless.
- Got a filling replaced in the afternoon, my dentist has excellent dental kung fu. However, the neck position on those chairs is sure not conducive to a straight posture. I go back in two weeks for one more filling, supposedly to avoid a crown.
8/9/2009 - sick leave
- Sick, good opportunity for (short-lived) self pity. Having a cold/flu during Seattle's summer is just no fun at all.
- Started working on getting the Rainier GPS data to green trails for processing. The Garmin 405 is not obvious along many dimensions.
8/8/2008 - Run, SQ, taiji
- AM: early run around greenlake, 3.5 mi., 36:51, 10:38 miles. Legs felt very heavy but endurance was good. Nice morning.
- AM: KB SQ, 5 x 16/20/24/24/24. Attempted to record the workout with the flip but forgot to turn the record button on.
- AM: Taiji, Tom lead, good class, nothing out of the ordinary. Not enough layers on and cold starting to dig into my chest. Classic example of those who can't/don't learn the lessons of history being doomed to repeat them.
8/7/2009 - back off day
- A little worn out after the hike, so took a slow/easy day. Had an acupuncture treatment that left me feeling like I could levitate off the table. Still feeling the effects of a mild cold.
8/5/2009 - run, gyro
- PM - run around outside of greenlake, 3.15 mi., 29:30 ~9.36/mi.
- PM - gyro, good session focusing on legs, a little core/back and length/flexibility.
8/4/2009 - back off day
- Ended up taking the day off other than getting a massage in the afternoon. Wasn't necessarily planned, but as the day proceeded it seemed like a better and better idea.
- Started a food log, with interesting results right away. I'm using Calorie King to capture approximate calories.
8/3/2009 - DL
PM - DL - 5x5, 155/145/135/135/135. Definitely heavier sensations but still felt reasonable. Put a yoga mat under the bar to give better grip for the feet.
8/2 - mullet day w/KB FSQ to even it out
- AM: walked home->good shepard->gym->home, 3.2 mi.
- AM: 1 hr. tai chi practice @ good shepard w/Bill, yang sect. 1, 7 stars/8 directions, chen 96.
- AM: gym #1. Found a good use for nautilus by doing all exercises that didn't require wrist movement (lat pulldown, chest flys, leg ext., hamstring, abductor, shoulder raise, stomach, side, back). Did each machine 5 x 5, increasing weight, keeping a rep in the tank where possible. Saw plenty of mullet action even with few people in the gym.
- AM: gym #2. Finished nautilus with KB FSQ 5 x 5, 16/20/20/24/24. Got funny looks as usual. Picked a place that didn't require me to look at myself in the mirror, which must have seemed strange too. I did take one side peek, SQ depth was good and back straight, even had room to go a couple of inches lower.
8/1/2009 - Run
- AM: run on greenlake track, 3 mi., 27:08. 4 x (400 jog, 200 sprint), jogging laps at 10:00-10:20/mi., sprint 200s at 8:20/7:40/7:20/7:20. Fastest split times in 20 yrs or more.
- AM: tai chi class, no partner work to avoid wrist problems
7/31/2009 - DL, Run
- PM - DL - 5 x 145, 4 sets of 5 x 135. Felt great, no lightheadedness after any set and felt like I could have handled more weight.
- PM - run to Dr's office, approx. 15 min. Left right after DL, no issues though pace was slow & legs a little heavy.
- Dr. visit - fracture of small bone in Rt. wrist (injury from backpacking last week).
7/30/2009 - Run, SQ
- AM Run - around Greenlake and up to Woodland Park. 5.3 mi., 59:08, 11:09/mi. Pretty hot, walked the last two hills to simulate Cle Elum race (where walking uphill is going to be required).
- PM KB SQ - warmed up with o/h sq with broomstick, ballet heel raises, bar hangs, then 5 x 5, 12, 16, 16, 20, 20. Felt good, decent depth on all sets esp. w/heavier KBs.
729/2009 - Gyro
- Good Gyrotonic session, focusing on spine lengthening, hip opening, and some core work.
- Misc. stretching in evening.
7/28/2009 - DL, Run/Walk
Kind of a dumb combination of activities one right after the other:
- DL - 5 x 145, 4 sets of 5 x 135. Serious neural shock.
- Dinner - fancy (??) meatloaf, veggies, salad
- Run around about 2/3 of Discovery Park. 2.84 miles, 29:58, 10:33/mi. Serious food cramps by end of run, made worse by the 90+ degree heat. Walked (good plan) up the south side hating life the whole way.
7/27/2009 - Run
- Run - Greenlake - approx. 42 min., 4 mi. The greenlake beach scene is something to see, never used to see so many people swimming in there. Betting on ear infections as a common outcome.
7/26/2009 - Home to Seattle
Lazy day post-arrival. Air travel is just not any fun at all (though, as someone pointed out since, any alternative takes a lot longer).
7/25/2009 - VA
Ran from Wakefield rec center on Braddock Road around Lake Accotink. Hot day in the Va. sun as usual. Distance around 5 mi., time about 52 min.
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