12/8/13 Sunday December 8, 2013 (3 mile run)

Ran around Greenlake for one loop in about 30 degree weather - damn that was cold.  Feet did not feel very good, I need to keep working on them particularly the R arch.  All in all, not bad though.

12/6/13 Friday December 6, 2013 (TGU/SL DL, DB SQ, SN for 12 mins)

6:50am - Original Strength and Primal Move - 30 minutes

7:20am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:35am - Training session - Focus on 16kg TGUs superset SL DLs, DB FSq 24 kgs, SN 24 kg for 12 minutes using 3/3, 6/6 ladders

3X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 5/5

Took 20 minutes.  I was quite surprised about how long that took.  I didn't really feel like I was wasting time or resting too much, just being very controlled with the movements and trying to practice really good technique.

DB FSq 24 kgs, 2, 3, 5, 10

Took about 10 minutes or so to do these DB FSq.

SN 24 kg, 3/3, rest, 6/6, rest (1 round), total of 6 rounds in 12 minutes = 18 reps x 6 = 108 reps in 12 minutes (doesn't compare that well to a recent week's 6/6 snatching for 10 minutes, or 7/7 for 8 minutes that I was able to complete)

Farmer carry DB 24 kgs, 1 minute to finish

8:20am - Complete

Notes - I felt good today.  Rest was ok, though I did go to bed pretty late.  I did feel ready to go, got warmed up well.  TGUs and SL DLs went well, noticed some interesting synergies after doing a SL DL and then getting back down to a TGU - TGUs were easier, body felt more "put together".  The SL DLs continue to be an important exercise for me.  DB FSq felt good.  I have never done a set of 10 with DB 24s - I felt I maintained good form throughout.  Took some extra time on the last couple of reps, took an extra breath or two in the rack, tried to stay very tight.  I did notice my jeans are feeling loose in the waist but tight in the ass and thighs - definitely getting bigger glutes etc etc and the squats are definitely part of the gain:)  As to snatching as per my comments above, I could be a little disappointed with the numbers but honestly I felt good doing these.  Technique was good, power good, yes I needed some more rest than perhaps I was hoping for (a big accomplishment would be tracking 6/6 for 12 minutes, which would be 144 reps, so I was WAY off of that kind of pace).  I looked at my logs and it has been 2 full weeks since I last snatched, after getting a callous tear, so that probably is a pretty big factor.  But lockout felt strong, was trying to keep the bell close to me on the drop and throw it down to my navel, felt a lot of power doing that. I have 2 weeks until we do a 5 minute snatch test with Kevin.  My goal next week is to get at least 7 rounds which would be 126 reps.  8 rounds would be 144 or the 6/6 pace I was able to maintain for 10 minutes several weeks ago.  That means 8 rounds is within my capabilities but probably is too big a jump from this performance.  We'll see what I can get to.  

12/5/13 Thursday December 5, 2013 (SL DLs, TGUs to knee with PR)

6:35am - Original Strength and Primal Move - 30 minutes

7:05am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:20am - Training session - Focus on SL DLs, TGUs to knee, with PR

16 kg SL DL, 3/3

16 kg TGU to knee, PR 3 - L then R, 2X (4 TGUs, 12 PR)

7:35am - Complete

Notes -  Good day.  The arm bars with the extra ROM to put my head on the ground have just been awesome.  I am feeling a lot less tension than just 5-6 days ago in my neck, right trap.  The stretch is incredibly intense, I really feel it into the R bicep, down the back.  I just really breath into that stretch and let it go for as long as possible.  Man I am glad Kevin suggest that additional ROM on the arm bar.  I did not do a ton of work today, but later in the afternoon and evening my body felt really, really good, very strong.  Doing hard work and then following it up with a very light day of mostly mobility with a few KB movements is really working well.  Great stuff.

12/4/13 Wednesday December 4, 2013 (28kg C&P ladders, DB SW 24kgs)

6:55am - Original Strength and Primal Move - 15 minutes

7:10am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:25am - Training session - Focus on 28 kg C&P ladders, DB SW 24 kgs

TGU 24kg, 2+2

GSq 24kg, 10

28 kg C&P ladders, 1, 2, 3, 4 R/L - 3X (30 total reps each arm)

DB SW 24 kgs, 10, 10, 5 (25 total reps)

8:05am - Complete

Notes - Good session.  Body felt good, I was pressed for time and had to do everything pretty quick.  On the C&P ladders with the 28kg, on the first set I did MPs instead of C&P (cleaning between every press).  The final ladder with 4 reps of MP with the 28kg was tough.  I paused and checked Kevin's notes and realized that this was actually supposed to be C&P so for sets 2 and 3 I cleaned between every press.  I knew this was going to actually make my presses a little easier because I have dialed in my clean technique quite a bit, and the momentum and energy of a good clean can really help get a press going.  That is exactly what happened.  On my final ladder of 4 on the L I missed the lift on the last rep, but that was due to a bad clean during the set that I ended up just recleaning again instead of trying to press (the bell was not in my hand in the rack in a way I wanted to press).  The reclean was the right move but I think it threw me off enough to cause a little too much fatigue and I missed that last rep.  Set the bell down, rested for a few second, shook it out and then got the final rep.  Do need to work with Kevin on breathing techniques on the C&P for higher reps.  I was doing fine, concentrating on getting the inhale on each clean and trying to hold the exhale until pressing up, which was fine.  The bigger challenge was in between breaths on the descent from the press, re-rack, and then into the clean.  Double swings were very strong and I wanted 5 sets of 10 but I had to cut it short due to time, stopping with 25 reps total.  I will get 50 next week.

12/3/13 Tuesday December 3, 2013 (2H SW ladder)

6:40am - Original Strength and Primal Move - 30 minutes

7:10am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:25am - Training session - Focus on 2H SW ladders

TGU 20kg, 1+1

2H SW 24kg, 5

2H SW ladder:

32kg, 20 kg, 28 kg, 24 kg - 5/5/5/5
32kg, 20 kg, 28 kg, 24 kg - 10/10/10/10
32kg, 20 kg, 28 kg, 24 kg - 15/15/15/15
32kg, 20 kg, 28 kg, 24 kg - 20/20/20/20

200 reps.  I got interrupted in the middle for about 4 or 5 minutes.  Taking that out, the SW ladder took me about 11 minutes I think.

7:45am - Complete

Notes -  Body felt way better today.  Right hamstring pretty tight from the 1/2 marathon, will keep working it, but really a lot of progress since the race Sunday morning.  Feet and ankles felt good actually, surprised. The actual training session was good, focused on strong hip snaps, throwing the bell down, getting into the hips. I don't really "like" swinging anything lighter than a 28kg, but I know there is a purpose to it.  

12/2/13 Monday December 2, 2013 (32 kg chain SW/CL/FSq)

7:00am - Original Strength and Primal Move - 75 minutes (a LOT of extra mobility work, foam roll, lacrosse ball due to Seattle 1/2 marathon yesterday)

8:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

8:30am - Training session - Focus on TGUs, 32 kg chain SW, CL, FSq

TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1

DB DL 32kgs, 5

GSq 32kg, 5

Chain with 32 kg:

5X:
SW, CL, Fsq - 3 / 3

(15 reps total of each movement, I realistically ended up doing a few more reps here or there because I had some trouble counting:) ) (this took about 16 minutes)

Farmer carry with DB 32 kgs to finish, 1 minute walking.

8:55am - Complete

Notes -  I suspected I was going to feel pretty drained this morning, and I absolutely did.  Seattle 1/2 marathon really took it out of me.  Despite doing a decent amount of mobility work after the race, I needed a ton more this morning to get in a position to move a 32kg bell around.  I had a meeting at 8:30 and cancelled it after I woke up as I realized I simply needed to take my time to get mobilized, work out some of the DOMS in my legs, and hopefully feel good enough to train with the bells.  It took an incredibly long time but I did feel pretty good by the time I started the main training session.  Funny enough the work today didn't seem like much to me.  That makes absolutely no sense other than I have been building my way up through Kevin's programming and damn now if I cannot move a 32 kg bell around pretty well.  That is sweet.  I noted on the 28 kg TGU with bell in the left hand that if I do not really focus on pushing my left foot into the floor, I get a shitty rep as per usual.  I dialed in the technique big time after that and got a couple of great reps with the 32 kg on both sides.  Heavy bells demand that your technique has to be on point.  They expose flaws.  What I need to get better at is dialing that up with the lighter bells and just being nails on technique, acting like I have a heavier bell in my hand(s).  Something to continually work on.  I also enjoyed doing the chains, got the heart beating a bit which I was not anticipating.  I had some issues working out the breathing through the chain but got that cleaned up.  That was good practice to do something different than I had been doing and I liked it quite a bit.  

12/1/13 Sunday December 1, 2013 (Seattle 1/2 marathon)

Today was the big race.  I finished it in 2:22, which was pretty much exactly 11 minute miles.  I checked my watch a couple of times and I basically ran at the same pace throughout the entire race.  Did not stop to walk at all, ran the whole time.

In terms of observations on the race, as I expected, I was challenged by my feet and ankles.  Started noticing them basically on mile 1.  This was a 100% concrete running, and I did all of my training at Greenlake, trying to stay on the grass or softer paths, which I accomplished probably over 90% of training.  The one time I ran on concrete was training in Vancouver BC and I totally had my arches and ankles act up that day, and subsequently pretty much every other training run.  Honestly, I am not a runner, and the thought of my main exercise being running, particularly on concrete, just sounds patently awful.  I do not miss this at all,  Seriously - at all.  Love my kettlebell training, and here is why as I was reminded yet again today.   There were also no hills at all for my training, and plenty of hills in the Seattle 1/2 - anyone that knows Seattle knows there are plenty of hills.  I absolutely crushed all hills today.  In fact, after the first one, I wanted more of them which surprised me at first because this was never a strength of mine in the past.  I realized that all of the KB work with swings, dead-lifts, snatches, squats etc. has seriously developed my glutes and they are now a strength of mine.  I felt those glutes just kick in on the hills.  I was passing people left right and center.  And then on the flats, I would get passed - feet and ankles just don't have the miles and the durability for running.  That is one thing that the KBs don't really directly train, given that most movements are standing in place.

In the past I think my best every half marathon was 1:53 in Vienna, Austria, in 2005, over 8 years ago.  The last 1/2 marathon I ran was the Seattle Rock n Roll, which was in June 2010, about a year after our son Liam was born.  Jill and I ran that race together, and pretty much all of the 1/2 marathons I have ever ran (about 13 or 14) together.  I trained for this race alone, and I ran this race alone.  In some respects that makes me sad because I think about the last 13 months that have been so challenging personally, particularly since Jill moved out in February and our separation began.  On the other hand, I am proud that I was able to accomplish this goal and demonstrate to myself again that I have some deep reserves of willpower and motivation.  At times in the last 13 months it has been hard to find those reserves, and find that motivation, I will be honest.  But it is there, and I feel like today was another step in a positive direction for me and ironically running really has absolutely nothing to do with that at all.  It was just a vehicle to remind me that I am capable of doing more than I think I can do, it just takes some faith, patience, a plan, determination and a willingness to keep going even when things get difficult.  I can take a lot from this experience over the last couple of months and build on it and that is what I intend to do.