Sunday, 20 December 2009

Snowy Sunday

-4 when I arrived at Jens, sun hadn't woken up either. Tested vibram sprints no concerns re grip on snow/ice/frost just a bit concerned re cold as wear no socks. Swapped into walshes. Mix of fields and roads. Sun came up beautiful morning light clean fresh air, white scenery. Magical. Clocked about 4.8m no records set but just great to be out.

Monday, 14 December 2009

Black out routine

Not done this in a while.
270 reps with the 16kg kettlebell 14mins 10 secs including rests. Work load 4320kg
While dinner was cooking also done 6x16 bi negs, 10x16 bi curls and 10x16 tri extn.
total workload 4736. Will round off with some press ups before bed.

Sunday, 13 December 2009

Sunday morning run

3.5 deg C this morning. Strangely it was colder than Friday but decided to go with knee length shorts. Sprints, no socks, comp top light gloves and band for ears. Bright and clear for run but had been raining so feet wet in less than 200m. No problems though. 6 mile out and back. (3+3) front 3 predom up hill. For mid December have to say conditions close to ideal. One observation I was pushing about 8 -10 beats per minute more than normal for the pace we were doing. I put this down to the cold I have been carrying. Clearly it has not fullly gone away. Hey ho.
even though HR up tried to run easy as per born to run. Checking playing around with stride pattern posture etc. Concentrating on being more up right. It does make a difference.
Did manage to find a pebble right under 2nd and 3rd toes. Knee positively flew up that stride. Just like it is supposed to. Feeling slightly bruised. will see.

Friday, 11 December 2009

Round up

Have been doing 100 club kettlebells everyday this week. No set pattern just 100 reps of anything that takes my fancy.

Done 60x16kg swings as a warm up before going out for a run.
7deg C. still, misty, run tights, long sleeve compression top, band for ears, light gloves. Vibram Fivefinger Sprints. Has been rather wet here recently so deliberatly choose a route that would take me across muck/grass paths. Feet wet within 1/2 a mile of setting out. Hit the first sludge about a mile in, just as I remebered ZERO grip. Great fun. Running with my usual run partner Jen. Made her smile as I a bambi'd my way along the path. Came round to bit of a grassy hill. Still no grip legs going like wile E coyote but making no ground. Finally got to the top left a couple calling cards in the sludge for someone to find (foot prints). Turned, looked down hill, looked at each other smiled and went for it. Got 80% down on my feet but ended up doing the last 20% on my arse. Got up smiled again and set off for the biggest puddles I could find. Arrived home like a 7 year old. Head to toe in muck and laughing. It was like if I can act like a kid so can she. Loved it.

We do long runs, hill reps, intervals etc and all in a purposeful way. But our Friday afternoon runs have turned into a run for the sheer joy of running. This is how running should be.

Monday, 7 December 2009

100 club

Was originally going for a run but did not fancy the rain. So done a 100 x 24kg kettlebell routine.
10 x squat
10 x goodmornings
10 x hack squats
20 x suitcase
20 x sidebends
10 x squat
10 x goodornings
10 x suitcase

2400kg in less than 10mins while dinner was cooking.

Sunday, 6 December 2009

Sunday 6th December

Not been a great week. Only managed the hill reps with Jen monday then nothing. Partly due to having a cold partly due to other commitments. So here we are. Chinese last night full Sunday lunch today only one thing for it. Kettlebells.
Opened the account with 20 around the body passes and 20 figure 8 to hold as a warm up then launched into the 300 challenge.

Slingshot 10R 10L

Halo alternate direction 20
Goodmornings KB behind neck 10

Windmills 5R 5L

Singlearm swing 10R 10L

High Pull 10R 10L

Snatch 10R 10L

Clean press 10R 10L

Circular clean 10R 10L

Thruster deep squat to press 10R 10L

Cossack curl 10R 10L

Reverse lunge to press 10R 10L

Deck squat 10
Reverse getup 5R 5L

Suitcase row 10R 10L

Crush sit up press 10

Russian twsit 20

Crush press up 10

All of the above done with a 12KG KB. Then just to round off 20x8KG hammer swings.
Workload 4240kg approx 25 mins.

Tuesday, 1 December 2009

Tuesday 1st of December

After a pretty crap week on many levels I decided it was time to hit the road. So opened the account with hill reps from home with jen. Did not set out to break any records just to be out. Sitting here now feeling OK. Will see tomorrow morning. Tried to use the time to reflect on my style and cross ref what I am already doing with things I have picked from reading born to run. I can report to myself I am on the right track. Opened up very tippy toe and on first climb then delib reverted back to compare. Bitterly cold wind but good to be out.

Tuesday, 24 November 2009

Tuesday KB routine

Been a while since I have used the KBs in anger but opened the account with the following.

20x16 around body pass, 20x16 windmills, 20x16 swings, 2x10x16 renegade rows, 10x32 double arm swings, 20x16 fig8 to hold, 20x16 single arm swings, 20x24 sidebends, 20x16 single arm swings, 40x16 hot spud, 20 swings, 6x32 hip circles, 10x32 double arm swings, 10 janda negatives, 20x16 elbow raise, 10x32 deep sqt, 10x32 reverse flys, 10x32 chest press, 20x16 seesaw rows, 20x16 seesaw press, 6x16 bi negs, 10x16 tri extn.

Total workload 6692. Nice


Ran the Billat Tuesday 1 intervals routine. 2:45 at vVO2max x 5 reps. Tough going. managed to dodge the rain. Ran in my Vibram Fivefingers as usual. Feet wet within 50m of leaving the house. No issues though.

Friday, 20 November 2009

Friday XC

Set out at 2pm, just in time to get caught in a shower. Nice. Actually, it was very nice. Out in the country late low setting sun casting long shadows revealing the topography of the land. Beautiful. Set out a long a single track country road, then into some woods, sloshing about, got its own distinctive woodland smell. Emerged from the woods and headed across a crop field/bridal path. Clearly recently been used by our four legged friends, made foot placement interesting. Back out on to road for a 1/4m. Stopped and had a quick chat with an old lady in her Harris tweed outfit about the partridge shoot that was in progress. (England as it should be) Carried on back on to crop fields, tough going on this terrain undulating and muddy. Cut left on to a cinder path then up a decent incline before leveling out and then right back on to the road we started on. 5.4m in total, multi terrain. As usual ran with Jen both came back covered on muck. Got some lactic build in the quads on the final climb. If you want to work the cv system without going all out via intervals or hill reps. Get in the country and run across some fields. Don't worry about the distance, times or pace as they bear no resemblance to what you normally do. Just enjoy. Knowing the terrain had to go with the Walsh fell shoe.

Jason knackered but satisfied

Monday, 16 November 2009

Back on my trusty hill rep circuit. Jen joined me for tonights fun and games. Windy, now dark at 16:40, sprints, shorts but 1st time out in long sleeves. Started off with a 1m warm up and arrived at bottom of the hill. As luck would have it the hill is a 1/4m long that breaks down in to 3 different gradients getting stepper as you near the brow. So 4 1/4m reps. Feels like these are getting easier. Should have been a 1m warm down but ended up gunning it home instead. Very pleased overall as either at the top of the hill or after arriving home the recovery in terms of heart rate was instant. Nice.

Sunday, 15 November 2009

Friday and Sunday

4mile cross country route. Tough. Good fun but tough. carrying about 3kg of muck on each shoe. Energy sapping. But nice to be out for arun for the joy of doing it and not a specific training run.

the long slow one. 6mile out and back route. Up hill on the way out. lovely conditions though bright clear 10c ish. As usual in my sprints, and as with all vibram fivefingers they do like to suck up any water. Not long before got wet feet. No matter, seem to act like a wet suit, wet but warm.

Tuesday, 10 November 2009

Bilat Tuesday 3

Tough night tonight. Ran with Jen had a 1m warm up then 5 interval reps of 105% vVo2 for 40% TvVo2 then 1/2m warm down. Short but tough.
The good news is have taken 10seconds off previous average pace. Ran this routine previously 22nd of September. Have had some long runs in the mix since then as per Bilat programme. Now seeing results. Nice.

Jason celebrating with a red wine

Sunday, 8 November 2009


Been quite lazy on the blog front recently. Done quite a few bits since the last post but they have been and gone.

However, done what is known as the westend 8 route today. 6c overcast bit of wind but not bad. * mile route with a lung bursting hill at halfway. Nice.

Sunday, 4 October 2009

Sunday long

Done the westend 8 route this afternoon. Long time no do. Beaten 2/3rds of the way up Croxton hill. That is one tough hill right on the cusp of halfway. nice weather for it but suspect ran too soon after lunch. Pleased done though.

Wednesday, 30 September 2009

hill reps

Tuesday night seen the return of hill reps. jen and I have Lizzie for company tonight her first go at hill reps. Felt like the past few weeks of training are starting to pay dividends. Felt good tonight very good. More reps in the bag if needed and a strong finish to what should have been the warm down. Pleased. 4 x .25mile hill reps

Monday, 28 September 2009

Sunday run

Had the best of the days weather. Cool but sunny. 7.1m with Jen mixed terrain mostly road with some woods about half way. Will be looking to do the west end 8 route before long.

Friday, 25 September 2009

100 club mish mash

Slightly shallow but honest.

Went to see a friend this afternoon so thought I had better do a quick pump up. Broke out the 24 and 16kg kb for the following.
20x24 rows
20x24 side bends
20x24 chest press
10x16 ren rows
10x32 press
6x16 bi negs
5x janda negs only a few mins to do 2016kg

Run club

4m run with beginners with some fartlek mixed in. Jen was on fire tonight by our standards took to closing down. Had a very good strong mile from about 1.5 to 2.5. Chuffed.

Wednesday, 23 September 2009

Club run

For a pre run club warm up, went for a 100 rep kettlebell option.
20 single arm thumbs up swings
20 cleans
20 presses
20 fig 8 to hold
20 hand to hand swings. workload 1600kg
Ran with the juniors acting as a sweeper as they are way faster than I am. Treated the run as a fartlek session. Rather enjoyed.

Finally after 250 miles in the vibrams got my first puncture wound thanks to a hawthorn. Right in the middle of the heel. But just as what should happen, happened. Thorn punctures skin, nerve ending sends message to brain, brain sends message to muscles weight is transferred (all done instantly) thorn is pulled out carry on no problem.

Bilat Tuesday 3

Tough night tonight. 1m warm up, 5 reps of 105% vVo2 for 40% TvVo2. 1/2m warm down. Short but tough.

Sunday, 20 September 2009

Friday bells

Just a random mish mash.
10x32 sqt
10x32 bent flys
10x16 hack sqt
10x32 chest press
20x16 seesaw rows
20x16 seesaw press
10x32 shrugs
10x32 suitcase
10x16 ren rows
10x32 chest press
10x32 sqts
20x16 wrist curls
10x janda negs
20x16 elbow raise
10x32 goodmornings.
Workload 4160 23mins

Thursday, 17 September 2009

Nice and steady

Just a simple steady 5m tonight.

Tuesday, 15 September 2009

Bilat Tuesday 2

Simple but not easy.
1m warm up then 5 x 3mins at 95% Vo2 max pace with equal time recovers at 60% pace.

Much more consistent than last week. Got the pace right from the off. Pleased.

Monday, 14 September 2009

Hmmm Hills

Had a pre warm up warm at home.
10x janda negs
10x16 renegade rows
20x16 swings. Workload 480kg

Then met up with Lynn from run club. Done a 1m warm up then 4 x 1/4m hill reps then a 1/2m warm down. Not for time or pace or distance just to work the CV. Certainly did get worked. Not pleasant at the time but rewarding once done.

Sunday, 13 September 2009

Saturday Night KB session

Lots of ab work and not a crunch in sight. Generally followed CV ABS CV and so on. All wrapped up in 40 mins with rests. Workload 5000kg. Had internet radio discover trance in the background. The garage was the place to be.

20x12 around body pass
10x20 windmills
20x20 singlarm swings
40x8 hammer swings
20x20 Hand to hand swing
20x20 sidebends
20x20 swings
20x8 saxon sidebends
20x20 single arm thumbs up swings
20x16 fig8 to hold
20x20 swings
10x16 renegade rows
40x16 hot spud
10x20 hip circles
50x8 hammer swings

Having a rest day Sunday, Hill reps Monday and an interval session Tueady. Bring it on as they say.

Thursday, 10 September 2009

More like it

Getting back into it now.

Thursday night is run club night but wanted to do some KB work before going so tonight's 100+ looked like this.
20x16 around the body passes
20x16 fig 8 to hold
40x16 hot spud
20x16 single arm thumbs up swings
6x32 hip circles
10x16 tri extn
10x16 bi curls
10x16 renegade rows workload2266kg

then a steady 5.2m run

Out of sequence

Ran with Jen Tuesday. Interval session. 5 x 2.75 mins at my vo2 pace with equal rest periods at 60% vo2 pace. Not done since pre Prestwold, tough but good. Went too quick on first couple of reps, suffered on last three but overall achieved target pace.


Weds 100 club

103 reps to be precise so as to maintain balance left and right.

25 x 24kg double arm swings
26 x 24kg cleans
26 x 24kg press
10 x 24kg snatch
16 x 16kg snatch

Workload 2344kg

Tuesday, 8 September 2009

back on track

Feel I am now coming out the other side of lethargy.

Following on from progress made up to Prestwold will now follow same path leading up to the Winter league road races. Only this time I am bringing Jen (long time run partner) along for the ride.

Tonight was interval night. 5 x 2mins 45secs @ 8:37 pace. Not world beating times but relevant to Jen and I. Tough but good to be back on track.


Monday, 7 September 2009

monday 100 club

As a means of kick starting the metabolism done 100 reps before leaving for work.

20x24 good mornings
20x24 sumo deadlifts
10x24 sidebends
10x24 upright row
20x16 rows
20x16 chest press.

Only takes a few mins, workload 2080kg

Sunday core mish mash

Decided to run through some core exercises just for the fun of it.
40x8 hammer swing (towel trough kb handle)
20x16 fig8
20x20 side bends
20x8 saxon sidebends
6x32 hip circles
10x16 renegade rows
10x16 windmills
40x16 hot spud.

All done easily within 15mins. Total workload 2352kg

Sunday, 6 September 2009

getting back into it

5.5m run with Jen this morning. Mixed terrain road, path, xc, fields and back on road. No records set just the joy of running. Some tough ish sections on the hills all in all good.

Usually we just set off and suffer the first mile as a warm up. Today decided to do some kettlebell swings to up the heart rate prior to setting off. That worked.

Jason looking forward to sunday lunch

Friday, 4 September 2009

The boy is back

Back from a 7 day cruise around the med. Plenty food, sights, sun and wonderful company.

Back on the road today with my running partner Jen. Done an out and back route 4m total as an easy introduction back to running having done very little of late. Felt tough. Probably ate about 1/2 an hour too late. Some serious ea wind on the return route. All in all felt tough but pleased to have done it.

Jason the re-focused

Wednesday, 26 August 2009

Must try harder

Been quite some time since my last post.

Had been training specifically for the Prestwold 10k. (28/06) Started out ideal running conditions overcast cool even a slight drizzle in the air. That didn't last. Sun came out for the start and just got hotter and hotter. The race is based on an old airfield so lots of concrete and the surrounding roads. I ran the event in my trusty Vibram Sprints, needless to say they caused quite a stir with lots of double takes and a lot of "What the.... are they?" Most amusing. As I am sure I have mentioned previously I am not a naturally gifted runner, but I do my best. Today I did do my best. With specific 10k training and commitment I finally achieved my long time goal of completing the 10k in under an hour. I usually get within a minute or so but not under. To non runners, finding 10 - 15 secs per mile does not sound a big ask. It is. My garmin registered the 10k in 58:15 race time result was 59:45. This was not a chipped event so always some room between the start and me crossing the line as I start at the back. Even so I was under and that's all that mattered. I would have taken 59:59 and still been happy.
For anyone interested in Vibrams I can say I have never ran so injury/issue free since changing to these from normal run shoes. I also ran in them sockless, no blisters no nothing.

Since achieving my goal I strangely felt lost. No sense of direction or motivation. I need a new challenge. Even my kettlebelling has wained. Have done some heavy stuff this week in an attempt to tone up before going on hol.
As an aside I prefer to go heavy and low as I do not ache afterwards. Cracking out the usual 3x10 reps just leaves me aching. The last thing you want to do is walk around on hol with the DOMS. (delayed on set of muscular soreness)

Thanks for reading I`m off on my jollies for a week.

Thursday, 25 June 2009

1/4 1/2 1/4 routine

Last training session before the Prestwold 10k on Sunday.

4 x 1/4 mile, 2 x 1/2 mile, 4 x 1/4 mile intervals. Pleased with results 8:48 pace which is good for me. Will now be resting up to Sunday.

Feel I have given the specific 10k training a good go. Target has always been to do a 10K under the hour, the target is the same again. The one thing that still might blight things is I never run so well in the AM as I do in the PM. Some do some dont.

Last year was very hot, forecast is showers, this could be a benefit.

Jason looking to Sunday

Tuesday, 9 June 2009

Ticking over

Just something to keep me ticking over before hols tomorrow.

20x12abp, 20x12 fig 8 to hold 20x12 swings, 10x20 elbow raise, 10x20 side bends, 40x8 hammer
swings 10x12 press, 10x12 bi curls, 10x12 tri extn.

Jason on hols

Sunday, 7 June 2009

Vanity calls

Closing in on holiday. Have been increasing KB work but now time to really turn up the wick.
In preparation for pool and beach gave the abs a good going over from the start rather than at the end like most people.

40x16 around body pass, 40x16 swing, 20x16 figure 8 to hold, 50x8 hammer swing, 30x20 side bends, 10x20 swing, 25x8 hammer swing, 10x32 hip circles, 10x16 renagade row, 20x20 ballistic row, 10x32 bent row, 10x32 shrugs, 10x32 elbow raise, 6x16 bi negs, 10x16 bi curls, 10x12 tri ext ext single arm, 12x12 tri extn dble arm, 12x20 press, 20x40 step ups, 20x40 sqts. Approx 45 mins
workload 7200kg. Nice.

Jason now enjoying a well earned wine.

Tuesday, 2 June 2009

Bilat V02 Tuesday 3 variation

Not exactly been looking forward to this. I know it is tough from previous experience. Yet on both occasions I have exceeded target therefore within my capacity to meet it.

Target is 5x132secs at 105% vV02 (8:11 pace) with 5x132secs at 60% vV02 recovers. Actual average = 8:03 so target bettered. However, lap 1 and 3 outside of target pace. lap 2,4 and 5 well under. So need to work on consistency when operating at this intensity.

Conditions where very hot as well so overall very pleased. Hope it all comes together in the Prestwold 10K

Jason enjoying a well earned wine.

Monday, 1 June 2009

Sunday and Monday

Sunday set out 8.30 with Jen. 7 miler mainly road then some woods then road and finish across a field. First 3 are pretty much up hill. Woods sadly only last for 1/2 - 3/4m then mildly undulating back. Temps on the increase all run and no wind to cool.

Monday set out 4.30 with Jen. 5 miler mixed terrain. Very hot and sunny. Felt I managed temps better than have done previously. Wore a white hat and had plenty fluids during the day in preparation. Seen a few rabbits while in the fields. Maintain run better in the afternoon evening than early morning.

12 miles for the week so far. V02 day Tuesday.

160 miles in the vibrams.

Wednesday, 27 May 2009

300 challenge with 16kg KB

Will have to watch I do not over cook things. I have my mind on the Prestwold 10k at the end of June but before then I have a week in Menorca coming up. In true holiday fashion I ramp up the Kettlebell work to get a more honed and toned body around the pool. So tonight it was the Steve Maxwell 300 challenge workout with a 16kg KB. 4800kg workload in less than 1/2 an hour. Probably should not have done it as carrying a slight cold at the moment. Never mind. Had quite a few rests tonight. Overall pleased cam in under 30 mins but target is more like 20.

On a purley vain basis. I noticed last year when I arrived in Zante my body compostion improved the first few days as it had the chance to repair and rebuild itself after some heavy work before arriving. Will look to repeat in the build up to Menorca.

Billat V02 Tuesday 2 routine.

Target 5x3mins @ 9:12 pace.

target met.

Monday, 25 May 2009

KB chest back shoulders.

Had a KB mish mash session. Chest, back and shoulders. 4688kg in all approx 30 mins.

20x24 chest press, 10x24 rows, 10x24 ballistic rows, 40x16 chest press, 20x16 seesaw row, 10x32 bent rows, 5x32 press, 10x16 seesaw press, 10x32 elbow raise, 10x16 renagae row, 20x8 hammer swings, 20x16 wrist curls, 6x16 bi negs, 5x24 bi curls, 20x24 side bends, 10x24 elbow raise, 10x16 tri extn.

Jason not looking forward to going back to work

Easy run Sunday 24th of May

Nice easy run. Sun was out a beautiful Sunday afternoon. Used run to explore some new paths. Ran through a corn/wheat field. Stunning scenery. 5.5miles by time got home. Obviously all in the fivefingers.

Friday, 15 May 2009

how time flies

Nearly 3 months to the day since I last posted. Hmm.

As a very brief update. Now only run in Vibram fivefingers. Have clocked 131 miles over all types of terrain. Will not be using ordinary running shoes again. Walsh shoes yes, road shoes no.

Have been following the recommendations following my visit to Loughborough uni. Have also incorported the system devised by V Billat. Will post links another time.

As for today. Back on the kettlebells.
20x20 around body pass, swings, cleans, single arm swings, snatchs, side bends, press, chest press, bent over rows. 50x8 hammer swings, 20x8 single arm hammer swings. 12x20 bi curls. 20x12 hammer swings, 20x8 hammer swings. 10x20 alternate swings. 5000kg Approx 40 mins inc rest.


Tuesday, 17 February 2009

Hill reps in vibrams

Simple workout tonight. 1m run. 4 reps of earls way. Which is a convenient 1/4m long hill, then the 1m back to home. Simple but taxing. Done the work out in my vibram sprints. Little bit of calf ache but then they have been worked.

Jason rounding up for the night.

Sunday, 15 February 2009

Stage 3 RKC sntach test

Have ignored snatches for a while but thought time to return. No messing, straight into stage 3 of RKC snatch test guidelines.

As a warm up 20 around body passes, 20 swings.
As mentioned previously should be with a 24KG KB but only have a 20 at present.
5 snatches on the right, 5 snatches on the left, on the minute for 20 mins. Total workload 4800kg. Completed and more left in the tank if required.

Jason nursing blood blister left hand.

vibrams and sludge

Today I finally got the chance to try a run I had been wanting to do for some time. Road, bridal path and finish back on road. Distance only about 3.5m. Set off at a reasonable pace for me. (the pace always seems to feel easier in the vibrams) Hit the field at the 1m point. No sooner had the vibrams hit the grass wetness could be felt in the toes. From there on in I was slipping and sliding about, no traction at all, yet good fun at the same time. Would like to see the look on some other users faces when they come across my foot prints in the sludge. After a while you get a wet suit effect where although your feet are wet they are not cold. Enjoyed my run came back covered in muck and smile on my face. but todays lesson is vibrams offer zero grip on sludge.

May have turned a corner as no discomfort in the calves. Not during or after.

Jason now drying his vibrams

Friday, 13 February 2009

Newport routine

Today followed the newport routine from Art of Strength. This is tough. Acts a s a ver barometer as to where you are with things fitness. Have not done this routine for a while so had the sense to drop the bells by about 50% even than had to take the occasional rest. A good overview is here so I will not re-invent the wheel. No idea of workload as work for time and not reps and have enough to do without counting.

Jason resting

Wednesday, 11 February 2009

Wheels are turning again

Opened the account with 10x32 deep front sqt and 10x32 suitcase sqts before work.
Tonight ran the bells for 6.20 to complete 3 rounds. 2760
Then followed that with.
2x5x20 press, 10x20 upright row, 2x10x20 elbow raise, 10x20 curls, 5x20 tri extn, 4x10x20 chest press, 10 janda negs
Total workload 5300kg.

Jason that feels better

Tuesday, 10 February 2009

Sunday and Tuesday

Sunday run with Jen at local park. Snow and ice made for a fun run. Hard on the eyes due to the glare. Enjoyed though.
Monday 4m undulating. Good to be moving again, had a poor week last week.

Jason needing to pick up the pace

Sunday, 1 February 2009

Sunday morning 300

First time this year for the 300. Had the sense to keep it realistic and performed with the 12kg KB. Timed at 18:50. Pleased with that. Rounded off with 10 Janda negatives and 20x20 side bends.
Workload 4oookg.

Jason looking forward to lunch

Saturday, 31 January 2009

Thursday & Friday

Ran with Jen just a little 3.5m. Ran in the Vibrams. First time back to back. Calvess felt tight.

3x120 deads, 5x100 deads, 2x5x100 sqts, 4x5x20 oly bar side press. 10x20kb press, 20x20 elbow raise, 3x2x16 neg curls. Workload 2956.

Not done Deads for a while forearms and grip feeling the benefits.

Jason enjoying steak and wine

Tuesday, 27 January 2009

Mon andTues

Monday set countdown timer on phone for 5mins. set of on KB hills, got through 3 rounds and decided something wrong, sure enough timer had not started required a second press. Doh! Expected two and a half rounds so to complete three was a bonus. Expect it took longer than 5mins so that is good will set timer for 6.5 - 7mins next time.
If you could bottle lactic...

Tuesday. 10x20 kb deads before work. 4 mile mildly undulating run in the vibrams, distance moving northwards nicely. May even do the Ashby 5 in them. Just under two weeks away. Need to try some specific speed work in them. Also muscular soreness of the calves is becoming less each time.

One observation that has become apparent. I get knee pain the day after running in shoes but in the vibrams.

Jason pleased with the progress

Sunday, 25 January 2009

10k in the morning 3 tonne in the evening

Markfield 10k run. Hilly quite nice conditions though. Had plenty of leg power but seemed to run out of gas. Note to self. Build on endurance stamina. Kettlebell hills perhaps.

Just to pass the time done some KB work.
3x72 close feet sqt, 10x16 seesaw upright row,10x16 seesaw press, 20x16 seesaw row, 10x32 bent over row, 10x32 chestpress, 10x16 seesaw chest press, 5x32 deep fnt sqt, 12x20 sidebends, 10x32 windmills, 20x16 dble elbow raise, 5 janda negs. 20x12 tri kick backs. workload 2936kg

Jason enjoying a well earned wine.

Thursday, 22 January 2009

Running hill reps

Markfield 10k on Sunday.

Did not want to do too much tonight, just keeping things ticking over. Mile warm up. 4 x 1/4 mile hill reps and warm down. Ran in the Vibrams. My running partner was bemused to say the least.

Jason still smiling

Tuesday, 20 January 2009

Kettlebell hills.

Tried a routine from one of my respected blogs. MC running the bells.

So simple yet brutal.
Kept it simple, 10 reps per bell 8,12,16,20,16,12,8 70 reps in total 920kg. Tried 1 run through to establish a time 2:08. foolishly did not warm up just went straight in. Fool. Recovered.

Set myself the goal of just 2 rounds. Completed 4:15. Battered. This came as a big shock. I truly believed my stamina was higher than this given the amount of snatches I have been doing of late.
However, there is built in rest periods in that routine. No rests here. Target is 15mins non stop.
The build up of lactic/fatigue in the legs was unbelievable.

Lesson tonight is ignore swings at your peril. Thanks to MC for getting me back on the path.
The path is simple but it's not easy.

Jason re-evaluating

Sunday, 18 January 2009

Sunday stuff

Opened the account with a tonne. 10x32 goodmornings, 10x32 squats, 5x32 double arm bent over rows and 5x32 double arm chest press. Workload 960KG.

Went for 3.5m run in Vibrams, slowly increasing distance. First time got them wet and dirty, shame but had to happen sooner or later.

Jason replacing spent calories with wine.

Tuesday, 13 January 2009

6 tonne

Set out to just do legs, chest and abs.

30x20 single arm chest press, 5x40 dbl arm chest press, 10x20 crush press, 10x36 sumo deads, 10x36 deep squats, 10x56 close feet sqts, 5x56 shrugs, 10x56 step ups, 10x12 single arm flys, 20x36 see saw rows, 10x36 deep sqts, 10x36 elbow raise, 20x20 fig 8s, 20x20 side bends, 10x20 single arm chest press, 16x20 swing. Janda negs. Workload 6000kg.

Jason quite pleased with himself

Monday, 12 January 2009

Short and sweet

Still on call, so while my tea is cooking time to break out the Black out routine. (see below for routine) 15 mins all in start to finish including rest periods. 270 reps with a 16kg KB, workload 4320kg. Nice.

Sunday, 11 January 2009

Sunday pick n mix

Thought would round off a poor excersise week with some random KB stuff.
Hopefully have seen the back of the cold I had, but now on call, so cannot really go for a run as normal.
20x16 around body passes, 20x16 swings, 20x16 sidebends, 40x16 hot potato, 20x16 single arm swings, 10x28 suitcase rows, 20x16 figure 8s, 20x16 cleans, 10x16 single arm presses, 10x28 double arm presses, 10x28 single arm row, 10x16 ballistic row, 10x28 deep squat. 10x16 windmills. Workload 4160kg.

Jason hoping for a better week

Friday, 9 January 2009

Poor week

Just getting over a cold like most other people this week.
Opened the account with a 3m run in the vibrams. Calfs are becoming less stiff afterwards as they accliamatise to being used differently. Another easy 3m on Thursday. Feeling better today so went gym and knocked out the following.
5x115 deads, 5x105deads, 5x100 sqt, 5x90sqt, 20x20 oly bar side press, 3x70 bench. Free weights not machine. Went home to finish off with 100x20kg Kettlebell mix. Workload 4660kg

Jason feeling better than Monday

Friday, 2 January 2009

Mis mash

While cleaning the car earlier dad came over for a chat I demonstrated the see saw press I have been doing lately. 20x28 560kg straight off amazing how many KGs you can shift just randomly let alone on a proper session.

The only reason I go to my local gym now is to do deadlifts. Decide today to explore my limit. My goal is to lift double bodyweight and today marked a good milestone. Bagged 3 at 120kg inc bar. it was nice to have a round 100 on the bar. Dropped 10% (ala power to the people) and knocked out 5 at 100. Nice I scale in at 66kg so another 12kg + to find. Followed that with some squats. Not done any of these for months. 10x70 (inc bar) no probs. Finished off with 4x5x20 side presses using an Olympic bar. 1960kg 2520for the day.

Then followed this up with a short 2 mile run in my vibram fivefinger sprints. Probably not the best combination of exercises. Sometimes you just have to do what you want to do.

Jason in a random mood

Thursday, 1 January 2009

300 challenge

Done the 300 challenge routine with a 16kg kb today.
The 300 challenge I am using was devised by Steve Maxwell. (if I look half as good as he does at 50 I will be a happy bunny)

I set a personal goal earlier in the year to complete the routine with a 16kg kb by the end of the year. Failed. Complete means not putting the bell down from start to finish. Rests can be taken but the bell does not touch the floor and a target time of around 20mins.
However, today was a get through it by what ever means day. Lots of rest and plenty of bell on the floor. Also failed the reverse getup section. Left shoulder fatigued and lost control of bell. Enough strength left to safely guide it to the floor and enough sense not to try again.
Carried on with routine to finish but 7 reps short.

I have completed the routine with a 12kg and this is very taxing and I leaves me exhausted at the end. The 4kg jump to a 16kg is too much. I have told myself to do more runs with the 12, or try 1st half 16 second half 12 then reverse next time. But the truth is I have not done enough of either. I have been concentrating more on regaining some lost CV capacity with high rep ballistic routines, V02 rotines and following the RKC snatch test guidlines.

So the goal remains but the parameters have been re-set. Target now is June ready for beach and pool.

The 300 routine
1 around body pass 10L 10R
2 halos 10L 10R
3 behind neck goodmornings 10
4 windmills 5L 5R
5 single arm swing 10L 10R
6 high pulls 10L 10R
7 snatch 10L 10R
8 cleans 10L 10R
9 circular cleans 10L 10R
10 thruster (deep squat to press) 10L 10R
11 cossack curls 10L 10R
12 reverse lunge to press 10L 10R
13 deck squat 10
14 reverse getup 5L 5 R
15 suitcase rows 10L 10R
16 crush situp press 10
17 russain twists 20
18 crush press up 10 (only time bell touches floor)

Jason feeling the benefits