Wow- first post and workout since Monday. Tuesday and Wednesday I was wiped out and rested, but was weird tired today still. Others in the group mentioned this, so I'm writing it off as a seasonal change thing. Definitely not age-related. And now, for a nap...
A.M.- Mobility work, targeted drills, KB circuit.
Ran 5+ miles with the pack, including 6 hard 1k intervals.
Notes: Ran for 75 minutes on the IU XC Course, first time since last Fall. I have always liked running on grass. The course has some good hills too, so there's that. I have no idea of the distance covered because I don't know the actual course, but given the time and my pace, I'm calling it 7 miles. Kicked my butt, too- running on grass takes more energy than roads.
Lots of KB moves, mostly alternating swings and get-ups. Went as heavy as I could, swings in sets of 20, get-ups done 3 each side. Managed to move up to 20K 'bell for two sets of 2 get-ups and that went well.
You appreciate a good grounding in controlled form when you go heavier, because without it trouble lurks nearby.
Today is an off day from training, but I've been very happy with the results of doing extra mobility work lately and got in a couple of sessions today. I've been doing the targeted drills Bill gave me to do, and some from the PT sessions I am still going to, plus some I learned from Brett Jones at the I-FAST KB seminar a couple of weeks ago, plus some I learned from Inside Out and Magnificent Mobility DVDs I got on a visit to I-FAST, and even some beginner entry-level 101 type Yoga moves. It's all very helpful, but the toughest is the yoga.
The result is really pretty amazing. Back in August I went to see Bill Hartman for the first time and my shoulder was in horrible shape, my upper back was also pretty stiff, and my hips weren't much better. Now, a lot of that has changed, and continues to improve. One big point Brett made to the class that specifically hit me hard was stressing the importance of mobility, which he placed in front of training for strength. When I thought about that it made sense. So, I'm staying on the mobility work, and that's just what i did today. Ball and roller work, stretching, drills, some yoga (ugh!), and a long easy walk, and I feel real good.
Ran 4.5 mile 'standard' course. Snowy and slick, but peaceful and scenic also.
Notes: End of the first week of the new routine. Ran mon/thu/sat and lifted tue/wed/fri, with Sunday off. Definitely tired on this run, but felt good and happy with this routine. Doing lots of mobility work to keep joints happy. Researching a lifting program that will fit well with running more again.
P.M.- 4.5 mile run- mobility work before and after
Notes: Snow day. I work at Indiana University and even they closed for the day, a rare thing. All public schools and many businesses are also closed. I was home all day and decided on a run after the plows came through. The roads were really pretty good underfoot, there was literally no traffic and I was warm and enjoyed the peaceful and snowy-scenic wooded surroundings of this hilly rural setting.
Various KB movements, I didn't really keep track. 1 and 2 arm swings, cleans, presses, squats, lunges, windmills, high pulls, 3 get ups each side, and more with various size KBs. Pretty much everything I can remember from the workshop.
Finished with 4X20 swings with the big honker.
Notes: Not too much juice today, need to get used to running again. Still, I'm looking forward to the next group run on Thursday.
A.M.- targeted drills, mobility work, new KB circuit
With training group- 4 stride-outs 3 mile run core work
Notes: Looks like this group deal will be fun. About 30+ peeps, most seem about the same ability. We started with some supervised stride-outs, then we all headed around town for a chilly 3 miler, then back to the store for some group exercise. We should be able to use the gym now too, so I'll try that out before long, but for right now I want to use my new kettlebell knowledge, and need to figure out a good program for that.
Went to a kettlebell workshop up in Indy at I-FAST that Bill Robertson put together. It was lead by Brett Jones, RKC Super-Deluxe Dude. He did a great job of presenting a whole lot of information on several basic movements. We covered: Swing Get up Clean Snatch Windmill Squat
All include some variation as well. This was a first for me, going to an all-day workshop. It was interesting and well-presented and i felt like as long as Brett wanted to talk, we would be able to learn from him. I also felt like he could have gone into far more detail on each of the moves than he did, but he gave us more than enough to learn safely and be confident with these moves. Now, to practice and build on them.
Two big lessons I learned was that with proper technique, as taught by Brett, the amount of weight on most moves didn't seem to matter. Heavy weight went up really pretty easily, a pleasant thing to feel. Also I was pretty shocked at the improvement in the depth and comfort of my squat after just a few minutes of instruction on some simple stretches he showed us. The difference was pretty dramatic.
There's much more to the history and use and benefits of kettlebells than I was aware of, and I plan to keep using them and keep learning more as I can.
As they say, another tool in the toolbox, but this is a pretty dang good addition.
I mentioned enjoying running with my sister in North Carolina a lot, and I kept thinking about that. About the same time there was a half-marathon training group announced at our local running store/club which includes group runs, nutrition/etc lectures and 'free' membership to a local gym from next Saturday until April. So before I knew what happened I signed up.
It fits several ways- I've been wanting to get out more than I do, and what I mean when I say that is to get out. And except for my training sessions at I-FAST, I've never gone to a gym regularly. So I'm gonna do it and give it a try. It will be way different, that's for sure. If I like it, great. If it sucks, it's only until April.
So for this week I'm returning to a few Warp Speed Fat loss workouts for fun and conditioning.
2a- Swiss bar bench press- warm up 10Xbar, 6X100,5X140,2X170 5X190,190,190,190 2b- DB reverse lunge-8X35's,45,45
Notes: I was droopy all afternoon today and after the first set of deads considered bagging it for extra rest. Then I did the next set and bingo-bango-bongo- I felt great! Powered through the rest of it. Gotta love that!
Despite the reason I was in North Carolina, I did manage to get in some workouts. Actually, now that I think about it, I did something each day from Tuesday to Friday. There is a little gym there, and two days I did some work with the machines and dumbbells for a full body workout, and two days i did a superset of pressing and pulling, then ran with my sister, which was really fun to do.
There is a little lake there with a nice path around it, and benches also. I made up a 'found fitness' routine; sprinted up a sharp hill 10 times, then around the lake stopping at each bench to do 10 push ups with feet on the bench, then another lap of just running, and finished with a fast run up the longer hill to the buildings.
Ten hill sprints, about 1.5 mile run, 100 push ups, and a tough uphill sprint as a finisher. Not bad!
Notes: Deads ahead! Starting the 7 week program Bill wrote. He left the squat and pressing up to me, and with little time lately to figure it out, I am going with heavy squat mon and fri, and heavy press on wed, reverse next week. After basically a week off it feels great to heft the iron again.
Not the week I had planned. My Mother has been in the ending stages of Alzheimer's disease for the last few years and passed away last Sunday. I drove to North Carolina on Monday and spent the week with family, to visit, attend to details and the memorial service.
This is a fitness oriented blog and it isn't appropriate to elaborate here, but she was a wonderful Mother, wife and friend and we will miss her every day.
Notes: Compared to Dec 5, Squat up from 275, bench up from 220, DL the same. Old total 840, new total 890. The 345 went up much easier this time and I really wanted a bigger dead but I was spent. Crap! Next time...
Notes: Another good one, though I still say side bridges with leg raise are the penitence of the damned. What have I done to deserve them? }:-( This is the last workout of this program, and next I start a 7-week deadlifting program that Bill generously included. It leaves pressing and squatting schemes to me, but provides a pattern of several deadlifting variations that I'm eager to follow. I will retest my 1RM of Dead, squat and bench soon and go from there, retesting yet again in 7 weeks.
Sprints & push ups. Did 10 push ups, sprinted across field (70 yards?) 10 more push ups, sprint back, repeat 5 times
Finished with 5 sets of 10 jumps on a wall, a little over knee height.
Notes: Short and sweet. Got the heart rate racing! Done at the local elementary school yard. Had planned to do pull ups also but the playground was locked up tight (??) so I was confined to the yard behind the school.