1/31/2010 - run, KB SW

  • Run - greenlake & woodland park. 51:00, 5.25 mi., 9:43/mi.
  • KB SW - 10 supersets of 10x24kg, 10x2/12kg on the :30/:30. A hard way to spend 10 min. Grip pretty pumped out at the end.

1/30/2010 - run, taiji

  • Ran to dojo - 2.7 mi., 26:58, 10:00/mi.
  • Taiji class - 1 hr of 7/8, 1.25 hrs of chan si gong, 45 mi. of form practice.
  • Walked home from lunch, ~2.1 mi.

1/29/2010 - KB various

5 sets of:
  • Jump rope, 50 jumps
  • KB SN, 8L/Rx16kg
  • Step ups, 18 in. step, 5L/R holding 2x16kg
  • KB PR, 2x16kg x 5

1/28/2010 - Run, BB BP, GM, other

Afternoon: run, neighborhood road route, 39:15
Evening:
  • BB BP - 3/5x75, 3/3x85, 3/1x95
  • BB good mornings, bar only, 3/8
  • BB hang DL, bar only, 3/5
  • KB shrugs to open chest, 2x12kg, 3/5

1/27/2010 - home from DC, BB DL

  • Home from DC; woke up at 1:40 a.m. EST and never went back to sleep. Had whole (nonreclining) exit row. Seats are just not comfortable, but Alaska rocks as an airline. Weather good on both ends, surprising.
  • BB DL: 8x100, 6x125, 2/6x145, 2/6x160. Starting the Verkhoshansky Peaking Plan mentioned in Brett Jones' article on programming for the DL (link here). Real program starts next week, just did an easy day to try the progressions. Hard program!

1/26/2010 - run, KB fun

  • Run - Wakefield Park -> Lake Accotink in Va. 51:47, 4.8 mi., ~10:50/mi. Nice day, nice winter views of lake, trail was mostly dry even with all the rain.
  • KB sets: 10/8/6 reps of suitcase DL, FSQ, halos, 1H PR, pull/catch.

1/25/2010 - SW, PR

  • 5 sets of 40 SW (20L/R) w/12 kg, supersetted with 5/5 PR w/12kg

1/24/2010 - KB fun at mom's

  • About 45 min. of various sets of snatches, cleans, presses, swings etc. with the old school 12kg given to Ben for graduation. Jump rope between sets, and several sets of standing broad jumps (hard) across back yard. Weather was cool and starting to rain, combined with rough KB handle made for beat up hands.

1/23/2010 - run, tire throws, etc.

  • Run at football practice area at Edison HS, 38:29, 3-3.5 mi. Sets of single/double hand tire throws, steps (single leg steps on R leg -> very hard), hills, step ups on bleachers, etc. at intervals during run. Practice area was torn up and muddy due to school construction, but a beautiful day.

1/22/2010 - block SQ/PR, run

  • 5 sets of 8 SQ w/2 concrete blocks, prob 25 lbs. Jump rope between sets.
  • Run, 43:43, 4.1 mi., 10:40/mi.
  • 5 sets of 12 PR w/1 concrete block. Jump rope between sets.

1/21/2010 - outbound to DC

  • Morning flight to DC, no exercise other than a couple of sets of CC level 1 (wall pushups, leg raises) in the evening.

1/20/2010 - Gyro, heavy BB

  • BB walkouts (prob 1 foot of lift): 3x225, 3x245. Tried to hold for 5 sec., hard.
  • Good Gyro session, added 5 lbs to all exercises.
  • BB rack pulls (knee high): 2x245, 2x275. Doable.

1/19/2010 - run, KB various

  • Early AM: run around greenlake, 3.2 mi., 32:20, 10:05/mi. Run data is here.
  • AM: KB SW, 10/10 L/R x 20kg on :30. Hard.
  • PM: SS of KB CL, 5/5 LR x 20kg, CC leg raises 5/11
  • PM: SS of KB FSQ 5/5 x 20kg, KB step ups 5/10 L/R x 20kg

1/18/2010 - BB BP, pullovers; KB SN, FW

  • BB BP - 10x45, 10x55, 5/8x65
  • BB pullovers - 3/5x45
  • KB supersets:
  1. KB SN: 6/8/8/6/8x16 L/R
  2. Jump rope: 60/60/80/80/100
  3. FW: across back yard and back w/2x16
  • In evening - CC wall pushup 3/20, vertical pull 3/20

2009 race results

  • 2/7 - Orcas Island 25k - 3:36:53
  • 3/15 - Des Moines Creek Park - 3 hr. (24.7k) - 2:58:35
  • 4/11 - Sun Mountain 25k, Winthrop WA - 3:33:30
  • 5/24 - Forest Park 20k, Portland OR - 2:22:40
  • 5/31 - Soaring Eagle Park 10m , Sammamish WA - 2:04:19
  • 8/19 - Cle Elum 50, Cle Elum WA - 9:13:00
  • 10/25 - Marine Corps Marathon, Washington DC - 5:39:00

1/17/2010 - Taiji, BB DL, KB PR

  • Taiji practice after WEW, 45 min.
  • BB DL3/8x155, 1/5x165, 2/2x1175, 1/1x185
  • KB PR (GTG) 2x12kg, 10/6

1/16/2010 - KB SW, run, taiji

  • KB SW, 2x8kg 5/20. Jump rope between SW sets, 50 jumps
  • Run, neighborhood, 21:52 after KB work
  • Taiji, form portion of class only, 1.5 hrs.

1/15/2010 - MKE bike/treadmill

  • Light day: 20 min on stationary bike, 15 min. on treadmill. Flying home tonight.

1/14/2010 - bike, run, DB

  • 15 min. on stationary bike
  • 25 min. on treadmill w/1 min. pickups
  • DB dbl PR, 6/10x20, jump rope between sets
  • DB farmers walk, 5 sets of 40 steps holding 2x50, jump rope between sets

1/13/2010 - bike, DL

  • 30 min. on stationary bike
  • DB suitcase DL 4/10x50 L/R

1/12/2009 - DB complexes

  • 20 min. on stationary bike
  • DB dbl complexes - 10/8/6/6/6x20 of: deadlift, bicep curl, good mornings, MP, reverse curl, front SQ, bent over rows, wood chopper. Jump rope between sets. Hard.

1/11/2010 - MKE gym sets

  • 20 min. on stationary bike
  • 5 supersets of (a) L/R rev. lunge holding 25lb dumbell 10 L/R and (b) DB presses with 25 lb 10/10/8/6/6. Jump rope between lunges, presses. Total about 45 min. including bike.

1/10/2010 - MKE, BB/jump rope in gym

  • PM workout in gym at Hilton in MKE--sets of jump rope with various DB SQ, CL, PR sets. Nice prying at bottom of SQ holding 50lb DB. About 45 min. total time.
  • CC step 1--wall pushups 20/3

1/9/2010 - KB, CC, taiji

  • KB 2H SW, 10/10x20kg
  • CC step 1: wall pushups 20/2, shoulderstand 10/2, vertical pulls 20/2, knee tucks 15/2
  • taiji class, 3 hrs.

1/8/2010 - run, other?

  • Run around greenlake in the rain, very wet, 34:33
  • Possibly other activities but didn't write them down

1/7/2010 - KB PR, run

  • GTG KB PR, 2x16kg, 10/4.
  • Run on Greenlake track, 2 mi., 17:50, 1st mile 9:20, 2nd mile 8:30 (seemed fast but easy).
  • In evening:
  1. Single leg KB suitcase DL, 12kg, R only, 3/5
  2. Partial (very partial) pistol, 12kg in rack, R only, 3/5
  3. BB calf raise, 3/5x135
  4. KB calf raise, 3/5x20kg (R only)
  5. BB rack pulls, knee high, 6x225

1/6/2010 - DL, Gyro

  • BB DL, 5/5x145
  • Gyro, easy session. Good stolen correction on thinking of widening sit bones on inhale.

1/5/2010 - KB PR, walk

  • KB PR, 2x16kg, 10/3
  • Walk with Pia to U Bookstore, Balmer Hall, then home via campus parkway and Latona Ave. total of about 4.4 mi. of walking.

1/4/2010 - back off day

  • Session with the PT, but no exercise. Does a body good.

1/3/2010 - AM SQ, PM SW/SN

  • AM - various warmups (hamstring stretch w/KB, prisoner SQ, dead hangs)
  • BB SQ, 2/5x115, 2/3x125, 2/2x135, 2/1x145
  • Pull & catch 5x16kg between sets above
  • PM - 100 1H SW w/12kg, then 100 SN w/12kg
  • Jump rope between SW, SN sets
  • Every ~5 min., did a 5 min. run (total of 3 runs). Total PM workout time 33:26.

1/2/2010 - KB, taiji

  • KB 2H SW 5/5x12kg, with 15 sec. planks between sets
  • Taiji practice, 3 hrs.
  • Supersets of:
  1. KB 1 arm BP 5/5x12kg
  2. KB rows 5/5x16kg
  • KB Dbl CL, 5/5x16kg

1/1/2010 - DL, calves, assistance

  • BB DL 1/5x175, 2/5x165, 2/5x155
  • KB bulgarian split squats holding 2x12kg, R leg only, no board, 5/5
  • BB calf raises off rack, 5/5x135
  • KB calf raise holding 16kg, R leg only, off board, 5/5
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