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.
  

10/26/2009 - home from DC

• Uneventful plane ride, home and working by noon local time.
  

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.