My other blog

Have been absorbed in other stuff, hence no posts. The other stuff I have been absorbed in can be seen here.
http://jason-addison--street-life.blogspot.co.uk/

15/15 week 5 session 1

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

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

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

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

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

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

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

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

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

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

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

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

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?

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

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

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.

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

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

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