Jason Addison the blog

15/15 week 5 session 1

2010-10-19T20:46:00.000+01:00

Warmed up with some around the body passes and some swings. An extra 4kg per rep certainly makes itself felt.

20 rounds of 7 reps with the 16. + bits nd bobs. 2880kg
No rush will be taking my time with this.

Jason

Full body work

2010-10-18T22:32:00.000+01:00

Having concentrated on the 15/5 protocol I had forgotten that that should be in addition to usual strength based work.
So opened up with
20x16 around body passes
20x16 swings
10x32 goodmornings
10x32 deep squat
20x16 suitcase
10x32 suitcase
10x32 calf raises
10x16 renegade rows
10x32 reverse fly
20x16 bent over rows
10x32 chest press
10x16 pullovers
10x32 chest press
20x16 upright rows
20x16 presses
10x16 bi curls
10x16 tri extns
20x16 sidebends
10x12 bi curls
5 janda negatives
20x24 elbow raise
10x24 push press
Workload 5640kg nice opening to the week.

Round up

2010-10-17T19:16:00.005+01:00

Having completed the target of 80 rounds of the 15/15 protocol my hands are now battered as expected. So having achieved the target I have backed off the kettle this week to allow my hands to recover. Plenty Shaving, filing and moisturising.

Came to Friday and had a decision to make. Give blood and sacrifice the now overdue Parkrun or not. As Quark the Ferengi will tell you "No good deed, goes un-punished"

So another Parkrun has gone by. Taking comfort from doing the right thing. But what a glorious morning for a run. Went out to the run to recce the course and format. So tempted to go for it but with a pint less of blood sloshing around there was always going to be a lack O2 reaching the muscles. Given this is a 5k run therefore quicker than I normally run more O2 than usual would have been required. Sense prevailed. What a morning though. Arrrgh!

Hands now in better shape. Re-tested my snatch cadence with the 16kg. Good to have done the routine prior with he 12kg but always knew it would act as a prelim to the real work starting with the 16kg. Hit 26 in the 5th minute. 26/4 = 6.5. Rounded up new target will be 7 reps per 15 secs.
Done 10 rounds to get a feel for it. This is a whole different story to the 12.
I am hoping the reduced red cells may explain the disproportionate perceived exertion over the 12.

With some other bits and bobs with the 16
20x16 abp, 79x16 snatch, 10x20 side bends, 2x24 bent press, 2x24 press. 15/15 10x7x16
ended up with a workload of a nice round 3000kg.

All rounded off with some barefoot run practice. Increased to somewhere between 1.25 -1.5m. Too soon after lunch but never mind. Today's observation. Very aware of a bolt upright posture.

Jason

15/15 wk4 session 1

2010-10-11T21:02:00.002+01:00

Originally was going to set the gymboss for 70 rounds. Set it for 80 instead. Have long felt that the 80 rounds was always doable with the 12kg. Just a matter of time. Have not felt as exhausted as I expected which is a sign the 12 is too light. The hands have taken some stick and are tender but CV/vo2 wise always within capacity.

I hoped for this outcome in the first place. Do it with the 12 to establish a groove and get a good base. Can now move on and start in earnest.

Still 80 rounds of 8 reps at 12kg still = 7680kg.
As an aside I have observed my body mass slightly increase but this is more due to composition. Heavier = yes. Leaner = yes.

Will rest the hands and re-test myself with the 16kg. Then we will see.

Jason

Mixing it up

2010-10-09T20:16:00.002+01:00

Done a 9.5m bike Friday. Longest I have gone for quite some time. No side effects. Always seems strange how different activities have different heart rate demands. Cycling is much lower than running.

Practiced my barefoot running, parked up ran a mile from the car in my classics, took them off and ran back to car. Still a back country lane but not as coarse as last week.

Week 3 of my 15/15 sessions. Due to many things going on this week this is my one and probably only session; so upped it straight to 60 rounds. Will hit 80 very soon. Have decided to go back re test with the 16 and do again. 60rounds x 8 reps per round x 12kg = 5760kg.

Jason thinking of going straight to 70 next time.

15/15 wk2 session 3

2010-10-03T19:58:00.001+01:00

Done 2 back to back. This is not good for the hands.

No matter. 50 rounds of 8 reps x 12 kg = 4800kg in 25 mins

Jason

barefooting

2010-10-02T22:03:00.003+01:00

Now this years running goals have been achieved I feel much more free to practice running barefoot.

Although coming from the other end of the equation, I tend to agree that starting barefoot is perhaps better than starting in vibram fivefingers. The barefoot way, you cannot do too much too soon, your feet will not allow it. I chose a back country lane for peace and privacy. This did however throw up a less than smooth flat surface. Only managed .62 of a mile. Oddly though, that .62 was at a quicker pace than I ever would have imagined. 9:48 pace. If I can increase the distance covered at that kind of pace I will be a happy bunny.

This I treat as a separate entity to shod running even in minimal VFFs. This is about practice rather than training.

Jason

15/15 wk 2 sesion 2

2010-10-02T21:58:00.002+01:00

Continued up the rep range as still feel within current capacity. Either it is within current capacity or as i progress the body is adapting and making the next step possible. on current form I am expecting to get to the required 80 sets with out too much backing off. According to Kenneth Jay I then have two options either move on to the next protocol or return to the beginning and repeat with a heavier bell. he suggests moving on. I believe going for the 16 and repeating is the correct course of action to take. Time will tell.

Still pleased with todays workload. Done outside in a nice bit of sunshine.
46 rounds x 8 reps x 12kg = 4416kg.

Jason

Return of the speed session

2010-09-30T22:33:00.003+01:00

First meaningful run since the Nottingham half marathon. Short distance but high intensity. Ran with Leanne and Hannah, this was their first introduction to speed sessions. Used my 1/4 1/2 1/4 routine. Went very well. Good effort from us all.
Next up will be an introduction to hill reps. Bring it on.

Details here.

Jason

15/15 Wk2 session 1

2010-09-29T23:54:00.002+01:00

Been away for a day or two so now playing catch up.

Set gymboss for 40 rounds.
warmed up with 20 around body passes and 20 swings. = 480kg
40 x 8 = 320 reps x 12kg = 3840

total workload = 4320kg

Target next time = 46 rounds.

Jason moving along nicely.

15/15 week 1 session 3

2010-09-29T14:26:00.001+01:00

Upped it to 36 rounds.

36 rounds of 8 reps x 12kg = workload of 3456kg in 18 mins.

Next stop 40.

Jason

15/15 week 1 session 2

2010-09-24T00:00:00.001+01:00

After a nice steady start, upped the sets to 30. Done outside on the patio as plenty of air movement. Increasing from 22 to 30 sets certainly has the effect of ramping up the volume. 30x8x12 = 2880kg in 15mins of work. Still within current capacity though aware of form on last couple of sets on the left side. Have set gymboss for 36 sets next time around.

Must have burnt some fuel today, cycled earlier then the 15 routine then ran with the club later.

Jason needing to sort some swimming out.

Viking warrior 15/15 protocol. Week 1 Session 1

2010-09-21T22:51:00.003+01:00

Well I opened up the viking warrior conditioning protocol today with 22 rounds at 8 reps per round. Conveniently the gymboss timer arrived earlier so i could put it straight to the test.

Set the gymboss to 15 secs on and 15 secs off. It automatically treats the second time period as a rest so the rounds you set are work rounds (sets) nice.

Have worked from a clock in the past and is easy to nick a second or two here and there. Not with the gymboss. set it at 22 as expected this to be within my current capacity and it was. I am happy with this and can now move on as I am happy how the gymboss works and knowing I had some left in the tank.

A nice banker session in the bag. Can move forward sensibly from here.

As an aside I have bought some specialised cycling shoes as I move towards things Tri.

Change of direction?

2010-09-19T18:13:00.002+01:00

Been a week since the Nottingham half marathon and have not ran since.

With this years running goals achieved I have been thinking about goals for 2011.
Leaning towards going more proper barefoot, trying a mini triathlon and now I am finally in possession of Kenneth Jays (the dane of pain)Viking Warrior Conditioning book; I intend to follow the protocols in there as the carry over to the above ideas would benefit greatly.

Performed the cadence snatch test to establish my cadence number. Hit 30 in the fifth minute with the 12kg.
30/4 = 7.5 round up = 8. Therefore I will perform the 15/15 protocol hitting 8 snatches per 15 secs.
I have ordered a Gymboss timer to help with the timing.
I may well re test myself with the 16kg bell just to see.

Have been playing around with the bike, again looking at a tri next year. Have bought some new cycle shorts and joy of joys, I have managed to get the Garmin cadence sensor working so I can see my cadence on my Forerunner 305. So much better than counting. Have been reading around the subject and 70 80 rpm seems a good base level. Thought it sounded a it high but turns out to be about right. Very happy about getting that working.

Just need to ride now. The sensor is currently mounted on my off road bike, but have a desire to get an out and out road bike. A Moda Mezzo is my current object of desire.

Jason

Nottingham Half Marathon

2010-09-12T20:17:00.002+01:00

Second 1/2 for the year. Best time so far, could still be better but that is life. Overall quite pleased, quite warm at times, pleasant enough course. OK up to 11m but had an expensive last two. Hey ho. Had plenty of comments and questions about my footwear.
My intention now is to back off from the running and look towards doing a super sprint triathlon next year. Have already made enquirers about swimming instruction. Bring it on. I also intend to seriously up my kettlebell output. I have often not done or backed off a routine as I was thinking about not leaving myself knackered for a run the next day. I can now commit more effort.

Details here

Jason

John Fraser 10

2010-09-05T18:04:00.002+01:00

Should be a happy day, 100% attendance for the winter and summer league. I am pleased I have achieved that goal and the planning that goes into it. Work commitments sliding holidays in between races etc. Not ran this course before, doubt I will again. Tough. Not so much an excuse but with work issues and having picked up some of Deeels cold did not perform at all well today. Went south from the halfway point. Made a point of not pushing too hard at the start all very controlled. Not a good run at all. Ran much better Monday. Ended up 11:07 pace. Poor. No matter, the 100% is in the bag.
Now have to decide on next years challenge/goals. Sprint Triathlon????

Details here

Westend 8+ inreverse.

2010-08-30T14:41:00.001+01:00

Out and about this morning with Jen joined by Leanne one of our now, not so beginners. First time she has done a 10 miler. Done a familiar route to Jen and I but done it in reverse. Long gradual incline for the first few miles. Very pleased made the effort to go and place a drinks bottle at the 1/2 way mark pre starting the run. Nice steady pace no heroics just get the miles in.

Details Here

Jason

Club Handicap Race

2010-08-25T18:16:00.002+01:00

Felt I ran well last week on the practice and was not expecting to do better, but I did. Pleased with that; especially after the complete disaster of a run Sunday which will not be spoken of.

Details here

Jason

Club handicap route practice

2010-08-19T22:34:00.002+01:00

Very rare but raining on a club run. Practiced our club handicap route tonight. Must have been in the zone. Only meant to practice the course but ended up going for it. Obviously this is a relative term, but felt good and kept a good pace, way above what I had intended. Hey ho.

Details here

Jason

Sunday 10

2010-08-15T21:18:00.002+01:00

Done the west end 8 from Jen's so ended up doing 10. Tough. Getting warmer all the time. No shame in saying I ended up walking a couple of times. Hey ho. Going for distance today so made no attempt to keep going up Croxton hill.

Jason

Monday and Tuesday

2010-08-10T21:04:00.002+01:00

Monday
Revisited the Bilat VO2 workouts. Have neglected these recently. Yikes! Felt tough. Almost rapped it up after the first rep. kept going and pleased I did. Tough but pleased.

Tuesday
Done a 5 miler with Jen now she is back off her jollies. Thought this might feel like a recovery run but felt tough. Accumulated fatigue? Will be having a rest day Wednesday running wise. Might hit the bells though.

Jason

Sunday Westend 8 run

2010-08-08T19:20:00.002+01:00

Took myself out for a lap of the Westend 8 course. Not ran anything like this distance in quite some time now. Tough. Glad i got out when I did as just getting warmer all the time. Set gizmo for 10:15 mile pace. Avg 10:05 so happy with that. Started to run out of juice around the 7 mile mark as usual. Will take some energy bar with me on John Fraser 10 and 1/ marathon.

Details here.

J

Barefooter in the making

2010-08-05T23:00:00.001+01:00

Had some less than good news today so happy to get out for a little run and clear the mind.

Came to a point about a mile out from finish and thought right here we go. Slipped the sprints off and ran back barefoot. Wow! I swear by my sprints and yet, as minimal as they are I am still not barefoot. Still a world of difference.

The single track back road surface was quite course. No super smooth tarmac here. No matter. The gait and everything else adjusted and lost nothing in my pace. The pace may have been the same but I was running easier and lighter. Will be doing this again.

Jason

Joy Cann 5

2010-08-04T22:13:00.000+01:00

Not ran for 2 weeks due to work. Very pleased with tonights run. First time done the Joy Cann 5. Quite a quick course. Miles 2,3and 4 excellent consistency within 2 secs. then a 9.20 to finish. Chuffed.

Details here.

Jason

The bells

2010-07-19T20:34:00.002+01:00

opened up the account with 10 goodmornings and 10 squats with the 24kg before going work.

Came home and revisited running the bells.
Lined up the 8, 12, 16, 20 and 24. Done 10 swings on each up and down. No warm up just straight in. This is tough. The tops of my glutes were very warm to say the least.

The idea would be to keep going but had rests between each round. Done 4 rounds.

Finished with. 5 left 5 right. 24,20,16,12,8. Shoulder press, row, chest press. 10x8 bottoms up chest press.

Workload 8400kg. See how I feel tomorrow.
Jason

Hungarton 7

2010-07-12T16:56:00.001+01:00

Landed back from a cruise Tuesday ran the Hungarton 7 Wednesday. Tough.
Details here.

Jason

Cruise

2010-07-12T16:52:00.004+01:00

Done Prestwold Sunday, flew out on hols Tuesday for a weeks cruise around the med. Very nice. No weight gain despite 24hr food. Plenty of walking around the decks and a couple of visits to the gym kept things ticking over. Landed back the following Tuesday and straight into the Hungarton 7 on Wednesday. Now there is a reality check.

Jason

Prestwold 10k

2010-06-27T19:30:00.001+01:00

Well outside my PB for this course. By the same token much better than I thought I was going to do. Proper hot by English standards 27+C. Sun blarring from dawn and well into it's stride by 10.30. Couple of runners collapsed. Had another strong finish. Going stride for stride with some other chap, operating at my max velocity he matched me for speed but could not match my endurance. Had meters to spare by the line. Chuffed.
Started right at the back and held a steady pace early on. But only moved forward and generally got faster with neg splits. Even more chuffed

Details here

More KB work

2010-06-24T22:32:00.002+01:00

Done the black out routine tonight. long time no do.

opened up with 20x12 around body passes then 20x12 swings just to loosen up.

Then got into the routine. fully explained in an earlier post.

But 270 reps with the 16kg in 15mins inc rest periods.

Rounded off with 5 janda negs and 10x24kg sidebends.

Total workload. 5040kg

It's not just me

2010-06-23T00:02:00.001+01:00

nice little read here

KB time

2010-06-22T23:40:00.002+01:00

hols fast approaching. Bell time.
With the 16kg
20 around body passes
20 swings
20 cleans
20 press
20 snatch

10x16 upright row
10x16 windmills
20x16 side bends
20x16 rows
10x32 suitcase
10x32 deep squat
10x12 triple crush combo
10x12 bi curls
10x12 tri push backs
10x32 elbow raise
20x16 chest press
cleaned 2x16 pressed above head walked round garden forget the name for this.
10 Janda negs to finish

Total workload 4200kg

Sunday run

2010-06-20T21:18:00.002+01:00

Left Jens heading out to Beeby turned left to South Croxton up strawberry hill then headed back to via the Ridgemere. Object of the excersise was to pace myself for half marathon. Happy with the results. Used the virtual partner facility on my Garmin 305. Works a treat. Still ended up quicker than needed for a 2:15. Could afford to back off. Felt a lot better today at same mile point as I did in Hinkley half. Slow and steady seems the way for me.

Details here.

Jason

Rothley 10K

2010-06-15T22:04:00.002+01:00

Rothley 10k. First time done this race. Thought it was part of summer league fixtures but it is not. Lots of people telling me it is hilly. Compared to last Sunday run, kids play. Very pleased with numbers just ran my own race did not look at garmin just done what felt right. Good consistency of lap pace and all sub 10 so very happy with that. Super strong finish on the little incline to the line. Plenty positive support and comment on finish pace from other club folks. A good run. Garmin recorded further than 10K so even more pleased. Avg pace 9:43. Only 4 secs out of ideal target pace of 9:39. Which gives a 10k sub hour.

Details Here

Jason

Sunday 100 reps with 24kg KB

2010-06-06T21:31:00.002+01:00

Having done a 10k this morning, feeling a bit restless while waiting for Deels to finish works thought I would hit the bell.
So rattled off a 100 various reps with the 24kg.
12 press, 20 elbow raise, 3 bi curls, 10 chest press, 5 sumo, 20 suitcase, 20 rows, 10 sidebends. 2400kg Rounded of with 10 Janda negs.

Workload for the week 8240kg

Swithland 10k

2010-06-06T16:11:00.003+01:00

Poured it down an hour or so before the start, thought going to get proper wet but not so. Did clear the air a bit.
Only the second time I have ran this course and seemed easier than I remember. Fitter perhaps? I set out with a plan and ignored it. Just went with the flow. 9:07 opening mile yikes. Mile 3 = drink station so lost some time there. Mile 6 incline all the way and temps rising again.
Had a spanking finish. Had been slowly closing in on a Birstall Running Club runner Annie(?)Came level at the 5m mark. This was also the start of the incline. Kept my pace and pushed on. On the incline she was getting plenty of encouragement and advice from her fellow club members as they were today's organising club. She picked it up and came back through. (this may have ultimately been her downfall). We rounded the last bend and now had the finish in sight. I closed her down again and are now side by side and stride for stride. Each time she pushed, I responded, 3 times she tried to break me. It was now my turn. With the line closing in, I summoned up everything I had left and hit the mental "Nitro" button and gave it full taps to see her off. Finishing avg pace 8:56. Finishing speed 9.4mph. Although this is all taking place towards the back of the race still competitive between equal abilities. Clocked over 10k according to the Garmin. Sub 10 miles avg. Chuffed. Really would have liked to have been able to watch this finish. One of my better finishes. Not my quickest 10k but very pleased. Details here.
Jason

Run England Mile

2010-06-06T16:04:00.002+01:00

As part of a national program to get people running there have been various mile runs around the country. Friday the 4th time to try it. Quite a warm night. King Lears lake has been very well marked out with a red stripe down the path and marked off every 100m. Given I normally do 10k+ running, a mile at pace, is a very different proposition. Need your heart rate simmering before the off rather than raising as you go. Tough work but done it in 8:06. Good bench mark to have.

KB Stuff

2010-06-06T16:00:00.002+01:00

Have continued to incorporate the KB in to the weekly mish mash. Already working. Mass has gone up. Feel stronger and fitter. Eased myself into it but have now cracked open the 300 challenge. Done it with the 12kg so still being sensible. Just as well as no way would I have managed the 16kg. 22mins so quite happy with that. 5840kg for the week so far.

Return of the bell

2010-05-31T23:06:00.002+01:00

Having slowly re-introduced the kettlebell last week and witnessed an improvement in my running capacity on Sunday; naturally it was time to up the ante. So a few warm up moves then done the 300 routine with the 12kg in 22mins. This was quite enough having not done any serious KB work for some time. The 16 would have been way too much. The 12 was tough but do able. Just shows how much strength and fitness I have lost not doing KB work in an a attempt to go into the Hinkley Half as light as I could. By light I mean not carrying excess muscle. On reflection I deem this a mistake as mentioned elsewhere.

20 around body passes
20 swings
300 routine
20 side bends x16
10 x 24 chest press
10 Janda negs
Workload 4480kg

Current shoe design

2010-05-30T23:33:00.002+01:00

New research highlights problems with current shoe design. Here.

Marathon Winner Wears Vibram Fivefinger Sprints

2010-05-30T23:23:00.001+01:00

One for the doubters. Here

Thursday 27th beginners

2010-05-30T22:09:00.002+01:00

Ran with Beginners tonight.
They are making very good progress. Suspect will not be too long before they start leaving me. In the mean time. Had a nice night. Mixed terrain one small climb then canal path and trail then road.

Details here

Jason

Sunday 10 with Jen

2010-05-30T22:06:00.003+01:00

Ye old Sunday long run. Thankfully no where near as hot as last weeks Desford 10k. Did not really feel up for 10 today but as is often the case done better than thought. Couple of surprise sub 10s in the later miles as well. Nice. Wanted to keep a heart rate in the 150 to 160 range. Happy with that as well. Might be coincidence but have started kettlebelling again this week. Legs felt stronger, did not get the weak hip flexor feeling.

Details here

Jason

Round up

2010-05-25T23:23:00.002+01:00

Been busy on the kettlebell had race last sunday.
Having left the KB to one side pre 1/2 marathon I have now swung the pendulum the other side and have picked it back up again as leaving it off certainly did not improve the situation. Shifted 9620kg for the week. Steady stuff breaking myself back into it. All done with the 12. Sensible.

Ran the the desford 10k sunday, bearing this is mind finished with a vest tan. Hot hot hot. Winter league and scorching. Odd , but prefered when it was freezing the other year. Cost me 3 mins on last year. Purely down to temps.

Hey ho

Sunday 10 miler

2010-05-16T21:40:00.000+01:00

Had a 10 mile trot round this morning. Quite sunny. Sprints, shorts tech top. 1 square of flapjack.
After last couple of bad weeks thought would go with a slow steady run keeping heart rate in my fat burn zone. (155ish) Trying to identify why things start to go wrong at 8ish miles, hence the flap jack. Had a bite @ 5 and 8m. By 8.6 familiar fatigue appeared in the hip area. CV barely working all muscles fine. Can now rule out running out of fuel. Comes back to hips and more specifically hip flexors.
Next I will breakout the kettlebells, have purposely left them off recently. Will do plenty of swings to re? strengthen the hips.

Details of run here

Hinckley Half Marathon

2010-05-10T16:26:00.002+01:00

Well the day of truth has arrived. Based on recent training runs does not bode well. The maths say I should be good for 2:10. Wanted 2:15 got 2:30. That to be fair was exactly what I expected. Quite warm and a good headwind for most of it. Miles 2,3 and 4 beautiful consistency, probably too quick though. Did not feel it though. But just like recent training runs get to mile 8 or less and run out of go. Quads, hams glutes, carves absolutely fine. CV well within parameters. Need to work out what has changed. Had a great (for me) 9 mile run a few weeks back. Pace was good and felt good. Have done no good since.

Observations
Feel like torso leans forward. Tight hip flexors?
When run out of go. Legs do not seem to want to lift. Hip flexors?
Muscles day after = fine. Do not feel it is fatigue in usual sense.
Wanted to go into race as light as possible. Therefore left off the kettlebells so not carrying extra muscle. This I think was a mistake. Have missed out on CV and fat burn workouts.
The one other thing that ties in on a timing basis. Have been doing some Z health mobility drills. This was after the good 9 mile run. This needs further exploration.

Will sign up for another 1/2 marathon and breakout the kettlebells and compare.

Details of run here.

A poor 8 miler

2010-04-25T22:01:00.002+01:00

Went out with the intention of doing 10 miles and possibly 11. Ended up doing a poor 8.
Arrgh!

Time of day?
temp?
fuel?
dehydration?
one of those days?
all of the above?

Not the run I had hoped for.
Details here.

Jason the disappointed.

Bilat Tuesday 3 routine

2010-04-21T21:26:00.002+01:00

Details here

As only going to be short distance got away with short shorts. Also went for a vest option. Bit cooler than it looked but good once going. Small insect type flies on the increase. went berserk on lap 3 for some reason well over cooked it. Good to know body can move at that pace though, perhaps not for long but it can.

Bilat Tues 2

2010-04-13T21:32:00.000+01:00

Intervals night tonight. felt good.

Details Here

10 miler

2010-04-11T20:47:00.001+01:00

Had the correct mind set this week. Set out to do 10 and did without stopping. Very pleased. Some good milestones along the way as well kept going at croxton hill round corner and up next hill. That was a goal in itself.

All Here

Bilat tues1 night again

2010-04-06T21:56:00.001+01:00

For once felt my Garmin 305 was not telling me the truth. Interval 2 felt like I was giving all I had got and yet it was telling me to speed up. Interval 3 in comparrison felt easier and yet pace shows I was cooking. Strange.

So here it is.

Easy run and techno

2010-04-05T16:16:00.005+01:00

Not ran since last Sunday, but out and about with Jen this morning. Both on a no pressure lets just get the legs moving again kind of a run. Good to be out. Rest may well have done my knee a good turn.

Have registered with Garmin connect, so now should be able to see exactly what I have been up to.
So might as well test it here with the 9 miler I done in Feb.

The Kettlebell moves

2010-04-02T21:44:00.002+01:00

Very poor week this week. No running thus far due to weather and other commitments. Did a the kettlebell moving this afternoon, nothing special ran through a couple of Jeff Martone routines twice on each. Then some free style stuff nice and light and easy but good to be moving. 3 months to serious beach time, time to get them moving a lot more.

Long Sunday run

2010-03-30T21:36:00.003+01:00

Done another 9 miler this Sunday. Much easier course and an easier pace and yet felt more like hard work. Not a good run at all. Strangely or not I think it was down to going too slow. Will see about upping pace again next time.

Barefoot

2010-03-27T22:51:00.002Z

Actually went proper barefoot today. Having a stroll around Bradgate Park and decided to take shoes and socks off. Felt great to feel the different textures below the feet. Grass bracken rocks stones twigs all sorts. Most enjoyable. Will be doing that again.

Bilat rest week

2010-03-23T22:34:00.001Z

Fourth week of the Bilat V02 routine, done usual 4 reps of a 1/4 mile hill. Nice and steady.

Thrussington Fun Run Sat 20th

2010-03-23T22:31:00.002Z

My annual trip off road. Considering I ran 10k last Sunday non stop, had to walk some parts of this little fun run course. Stream crossings hay bales more stream crossings muddy banks. Great stuff. Seems some much tougher than the road. Good fun though.

Bilat Tueasday 3

2010-03-17T21:25:00.001Z

Tough ole night tonight. Operating at 105% of V02 max pace. Avg 8:08 pace. Short but intense.

the Bells

2010-03-15T20:41:00.002Z

Now race calendar has slowed down a bit, thought best get the bells moving again. Especially as how quick the year is going. Will be holiday time before you know it. Best do some work on the physique.

Kept it light and simple with a 12 KG.
20 around the body passes, 20 Fig 8 to hold, 20 sidebends, 20 windmills, 10 hack sqt, 20 suitcase, 10 behind neck goodmornings, 10 sumo, 20 press, 20 elbow rasie, 10 triple crush, 10 upright row, 20 rows, 10 bi curls.
Workload 2640kg. Nice intro back into it.

Markfield 10k

2010-03-14T19:24:00.003Z

Markfield 10k today. Set off like a Loon. 8:50 first mile, what was I thinking? No matter. Come the finish another personal best. knocked 2 mins 10secs off previous best so happy with that. No warm up just straight into it. Probably explains scatty heart rate for tyhe first 3/4s of a mile. Suspect tech glitch with garmin as did not feel like that high to me.
Bit of a rest on the race front now. Concentrate on the Hinkley half.

Bilat Tuesday 2

2010-03-10T21:16:00.002Z

Ran with Jen. Done the BilatTuesday 2 routine. Went rather well. operating at the low end of the pace range so going well.
Carrying bit of a calf issue after Sunday and perhaps ran a day too early but too late now.
The Splits.

Stilton 7

2010-03-07T20:15:00.003Z

Have done no runs since Tuesday, not ideal. Bit of an issue with left knee, something needs clicking back into place.

So the Stilton 7. Not done this one before. 2 laps of an undulating course. Oddly seems to have a disproportionate amount of down hill. This seemed to give me some grief in the calf area smack on the 6 mile mark. Seems calf was in compression rather than tension as normal. Might be that might not. Ended up having an expensive last mile. Overall even with poor last mile came in at an avg of 10:02 pace. I am happy with that. Was sub 10 at 6 miles but hey ho.

Billat Tuesday 1

2010-03-02T20:32:00.003Z

Some how it is now March and I have not done a speed session, Put that right tonght. Done the first Tuesday in the Billat v02 routine. Good to have done it, tough as usual but good.

Committed

2010-03-01T23:02:00.002Z

Have taken a rest day after Sundays 9 miler, I have used the time to sign up fo rthe Hinkley Half Marathon on Sunday the 9th Of May.

In line with what I tell the beginners at our running club, choose an event and train for it, rather than, train and pick and event when you are ready.

Adds some focus to the job in hand.

Bring it on.

9 Miles. Yay!

2010-02-28T19:35:00.003Z

Having decided to do a 1/2 in May thought it best to get some longer miles in. Planned out a 9 mile route with the intention of doing it at Planned Half Marathon Pace. Which, for me, just happens to be 10min/mile pace. Derived from best recent 10k time x 2.222 / 13.1. Set Garmin 305 up for 9 miles in 1.5 hours and off we went. Have used the virtual partner feature in the past, but really came into its own today. Much better over longer distances that short ones. Designed an undulating course with some long drag out hills and some short and sharp. Feet totally wet by mile 3 or so, but no problems. Around mile 6 and 7 slipped into some sort of zone. Pace was cock on but the CV part of the equation felt under no stress at all. Which was nice. New longest distance in sprints. Ended up with an AVG pace of 10:04. Very pleased. Even closed out with a 9:50 last mile.

Run off

2010-02-21T17:57:00.002Z

Up, jumped on the scales 64.9kg as expected. Big surprise was snow. Went bed clear woke up to snow, the Kibworth 6 race was cancelled. Sad for those that had put a lot of effort in organising it but have to say it is my least favorite course so a little relived.

Went for run with Jen instead. Mix of X country and road. Quiet enjoyable. Legs had a lactic bath 2/3rds of the way up the first field hill. Hmmm not good.

Sat 20th fo Feb

2010-02-20T20:51:00.004Z

Body weight has yo yo'd a little this week. 65.7kg to 64.9kg.

Have been keeping a daily log of body weight and noting what and when I eat. One observation I have made that backs up fairly common knowledge is, DO NOT eat, too late. If, I have eaten before 7pm I WILL record a reduced weight in the morning. If Delia is working(does not finish till 8pm +) I therefore eat later, I WILL record a higher weight in the morning.

Basic and in some sense obvious. But providing you DO know how your body reacts you can adjust as required. I will be running the Kibworth 6 in the morning 10.30, so have made a point of eating earlier tonight. I also backed this up with a 1 mile brisk walk after eating. I expect to be 64.9kg or less in the morning. We shall see.

Jason

Casual run

2010-02-16T23:27:00.002Z

Low key casual run tonight. Ran with jen a couple of last years beginner ladies who are returning after christmas. I know I know.

As pace was very steady gave me chance to play around with different techniques etc. One observation I have made is sometimes merely thinking about a technique seems to invoke a change whether I actually intend to make it happen in the physical or not. Thinking of feet as if on a cycle for instance. Not deliberately trying to make a change just thinking.

Is the change real or imagined? will observe further.
One thing that is for sure though as from "born to run" run easy run light run smooth.
Getting the first bit. The Sat run and tonight felt so easy. No stress on the CV side at all.

Set off on road then about 1 1/2 mile in we took a left across some fields. Again another revelation. The feet seemed to take control of the situation and decided to land in a toes down manner. The going was very soft and sludgy and yet just seemed to glide across. The other three had clumps of muck stuck to their shoes, particularly in the heel region. Hmm wonder why that is? :)
Next field after they had de-clumped we set off again. me with smooth bottomed zero grip footwear, they with tread left them in my wake.
I put it down simply to being in touch with the environment. The feet are allowed to do their job feeding the brain with info so it can do its job.
Rambling on now.
Bring on the hills Wednesday

Sat run

2010-02-13T22:05:00.000Z

Had a nice easy run this afternoon with Jen. Purpose, to get some miles in the legs. No time or pace targets just distance. Clocked 7.8 miles. Pleased on many accounts. Not done that distance since pre christmas. Some proper hills involved. Done the lung bursting hill better than ever before. Overall felt comfortable. Not race pace like I said but not bad for us either. Something has changed how I run. Adding bits from born to run, barefoot ted, ken bob etc. Something has changed and for the better. Just feels easier and joyful. Done the 7.8 but felt like could just keep going. Really impressed with how I done the big hill. Still taxing but previously I have been wearing my heart and lungs on the outside.
Will have done 24 ish miles this week. Not done that for a long time. No where near the miles of some, but not bad for a short fat bloke.

Ashby 5

2010-01-17T19:41:00.000Z

Well the LRRL winter league kicked off with the Ashby 5 today.
Even though have a cold (still) and felt crap all day Saturday went and posted another PB. 47:22. Prev best 49:01. Very happy with that indeed. After the turn point even done negative splits. 9:23 pace. It must be the footwear

Snowy Sunday

2009-12-20T18:30:00.002Z

-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.

Black out routine

2009-12-14T22:22:00.002Z

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 morning run

2009-12-13T17:55:00.001Z

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.

Round up

2009-12-11T19:14:00.002Z

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.

100 club

2009-12-07T21:30:00.002Z

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 6th December

2009-12-06T19:21:00.000Z

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 1st of December

2009-12-01T23:30:00.002Z

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 KB routine

2009-11-24T18:46:00.000Z

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

intervals

2009-11-24T18:42:00.002Z

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 XC

2009-11-20T18:39:00.000Z

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

2009-11-16T21:07:00.001Z

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.

Friday and Sunday

2009-11-15T17:13:00.002Z

Friday
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.

Sunday
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.

Bilat Tuesday 3

2009-11-10T21:54:00.002Z

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

Lazy

2009-11-08T17:59:00.002Z

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 long

2009-10-04T22:12:00.003+01:00

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.

hill reps

2009-09-30T22:46:00.002+01:00

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

Sunday run

2009-09-28T22:05:00.001+01:00

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.

100 club mish mash

2009-09-25T21:22:00.002+01:00

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

2009-09-25T21:20:00.001+01:00

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.

Club run

2009-09-23T21:57:00.002+01:00

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

2009-09-23T21:52:00.002+01:00

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

Friday bells

2009-09-20T18:45:00.002+01:00

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

Nice and steady

2009-09-17T22:30:00.000+01:00

Just a simple steady 5m tonight.

Bilat Tuesday 2

2009-09-15T21:33:00.001+01:00

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.

Hmmm Hills

2009-09-14T22:24:00.002+01:00

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.

Saturday Night KB session

2009-09-13T23:06:00.002+01:00

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.

More like it

2009-09-10T22:24:00.002+01:00

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

2009-09-10T17:31:00.002+01:00

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.

Jason

Weds 100 club

2009-09-10T17:27:00.001+01:00

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

back on track

2009-09-08T23:49:00.002+01:00

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.

Jason

monday 100 club

2009-09-07T22:48:00.002+01:00

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