Veterano: W 41

Back to it after 16 days off due to arrival of baby Imogen :)

New work schedule:  0550-1750, Fri-Sun.  Will stick with Veterano training schedule - seems best suited.

Warmup:  Planned, systemic warmup will be added to the routine.  1 set each; pushups, pullups, handstand pushups, pistols.  Reps will be low to start (15, 5, 2, 2), but will increase week to week as able.  Is it possible to consider a set of 100 pushups a warmup?  I wonder...

Close Pullups

1x8

1x6

1x5

Bridges
1x9
2x8

Handstand Pushups

3x1

Hanging Bent Leg Raises

1x10

2x8

Pistols

3x3

Lever Pushups

GtG

Veterano: W 40

Close Pullups
2x8
1x6

Bridges
3x12

Handstand Pushups
GtG over a restful weekend

Hanging Bent Leg Raises
It's fucking vacation.
GtG

Pistols
GtG

Lever Pushups
Skipped it.  Suzi went into labor the day I was supposed to do these, the labor lasted 68 hours, and afterwards we had a beautiful baby girl taking all of our time and attention.  I have never been so tired in my life.  Ended up taking over two weeks off from all exercise!

Veterano: W 39

Close Pullups
1x7
2x5

Bridges

1x12 (or was it only 11?)

2x12

Handstand Pushups
1x2
1x3
1x2

Hanging Bent Leg Raises
1x10
2x8
What, did you expect progress the day after Thanksgiving?

PISTOLS

1x6

1x5

1x4

LEVER PUSHUPS

3x3

Veterano: W 38

Close Pullups
1x7
1x6
1x5

Bridges
3x10

Handstand Pushups
1x2
1x3
1x2

Hanging Bent Leg Raises
1x15
1x11
1x10

Pistols
2x5
My hammies are wrecked from snatches earlier in the week.  Will do more at work.

Lever Pushups

3x3

Veterano: W 37

Pullups
2x10 - Progression Standard!
1x4 - close grip

Bridges
1x10
1x8
1x9

Handstand Pushups
3x2

Hanging Bent Leg Raises
1x13
1x11
1x9

Pistols
1x7
2x5

Lever Pushups
1x4
1x3
1x2

Veterano: W 36

Pullups
1x10
1x8
1x5

Bridges
1x10
2x8

Handstand Pushups
1x2
2x1

Hanging Bent Leg Raises
1x12
1x10
1x8

Pistols
2x6
1x5
At work, no rest between reps.

Lever Pushups
1x3
2x2

Veterano: W 35

Pullups
2x10 - Progression Standard!
1x5 - close grip
...However, this was tough.  Sticking with pullups again next time just to prove the validity of progression.

Head Bridges
2x14
1x8 - full bridges.  I'm so tired of head bridges.

Handstand Pushups
1x3
1x2
1x1

Hanging Bent Leg Raises
1x12
1x11
1x9

Pistols
1x6
1x5
1x3
Working to eliminate rest between reps.

Inclined One Arm Pushups
1x12
1x10
1x8

Veterano: W 34

Pullups
1x10
2x7

Head Bridges
2x12
1x10

Handstand Pushups
2x2
1x1 - fell off the wall on rep 2

Hanging Bent Leg Raises
1x12
1x10
1x8

Pistols
Didn't wake up early enough to do both strength and conditioning, so did these at work; hours of rest between sets.
1x7
3x6

Inclined One Arm Pushups
1x10
2x6

Veterano: W 33

Pullups
1x10
1x9
1x7

Head Bridges
1x13
2x12

Handstand Pushups
1x1
1x2
1x1
These are weak.  Gonna try to do at least a few every day until the numbers come up.

Hanging Bent Leg Raises
1x11
1x9
1x7

Pistols
3x6

Inclined One Arm Pushups
Kitchen counter.
1x8
1x5
1x4

Veterano: W 32

Pullups
1x10
1x8
1x6

Head Bridges
3x12

Handstand Pushups
2x2
1x1

Hanging Bent Leg Raises
1x12
2x8

Pistols
3x5 - woke up late, did these at work; one set per break

Pushups
1x7
2x3

Veterano: W 31

Pullups / Snatch - 15:15x6x20
1x10
1x7
1x5

Head Bridges
2x12
1x10

Handstand Pushups / Snatch - 15:15x6x20
1x1
1x2
3x1

Hanging Bent Leg Raises
1x10
1x7
1x6

Pistols
1x6
1x5
1x4

Pushups / Snatch - 15:15x6x20
2x10 - one arm, countertop
1x6R/5L - one arm, countertop, feet further back

Veterano: W30

Pullups
1x8
2x5
2x4

Head Bridges
4x10

Handstand Pushups
1x1
1x2
2x1
So, after being stuck on halfies for... ever, I decided to just move on to full ones.  Obviously, the full reps are much harder, but they feel so much better - solid, like I'm accomplishing something.  Will try to remember to GtG them.  Even though I only did 5 reps in today's workout, I'm done with halfies.

Hanging Bent Leg Raises
1x8
2x5

Pistols
2x5
1x3

Pushups
One arm, countertop - 3x5
Uneven, no pause - 1x10
Close - 2x10

Veterano: W29

Pullups
1x10
1x7
1x5

Head Bridges
1x14
1x15
1x12
Wrist and hip flexibility are killing me with these.

Half Handstand Pushups
1x9
1x10
1x8
- WTF?  That's quite a drop.  So... extras!
1x6
4x5

Hanging Bent Leg Raises
2x10
1x8
1x6
1x5

Pistols
3x5

Uneven Pushups
1x15 - no pause between sides
1x10 - no pause
Also:  a couple sets of practice one armers
Cut it short for time and fancy breakfast.

RFYL: W33

This is the last all-out training week before the run!  Truth be told, I'm disappointed with what I've done over the last 32 weeks.  I know I'll finish the race, and I know I'll have fun; I also wanted to do well, which I'm not at all sure will happen.

Monday, August 12
Snatch!
15:15x6x24

Tuesday, August 13
Run!
To and from work.

Thursday, August 15
Run!
To and from work.

RFYL: W32

Monday, Aug 5
Snatch!
15:15x6x30

Tuesday, Aug 6
Burpees!
15:15x max effort x20
I find it very difficult to give myself enough time for conditioning before work.

And then I went camping...

Veterano: W28

Pullups
1x10
1x8
1x6

Head Bridges
1x18
1x16 - Hands don't slip on wood floor.  Not pausing to reset hands makes set harder.
1x15

Half Handstand Pushups
1x15
2x11

Hanging Bent Leg Raises
1x10
1x9
1x6

Pistols
1x6
1x5
1x5L 4R

RFYL: W31

Monday, July 29
Snatch!
15:15x6x24
No more ink until September.  Looking forward to building some numbers.

Tuesday, July 30
Run!
Up James hill, 15:15

Thursday, Aug 1
Run!
Up James hill, 15:15

Saturday, Aug 3
Snatch!
15:15x6x20
Again, left myself with not enough time to push.  Threw in a few burpees to increase intensity.

Veterano: W27

Pullups
1x10
1x8
1x6  - +1 *just* shy of chin-over-bar

Head Bridges
2x16
1x13
I need a floor made of grip tape.

Half Handstand Pushups
1x15
1x11
1x11

Hanging Bent Leg Raises
1x10
2x8

Pistols
1x5
1x4
1x3

Uneven Pushups
1x20
1x15
1x10

RFYL: W30

Monday, July 22
Skipped it!
Got inked on Sunday, took today off.  No more inking until September; I think I have time to get into survival shape.

Tuesday, July 23
Burpees!
15:15x5x2
         x4x8
Wow.  Just didn't have it in me today.  Doing pushups beforehand might have hurt me.

Thursday, July 25
Burpees!
15:15x6x2
         x5x3
         x4x15

Saturday, July 27
Burpees!
15:15x6x2
         x5x10
         x4x8

RFYL: W29

Monday, July 15
Snatch!
15:15x6x28

Tuesday, July 16
Burpees!
15:15x6x1
         x5x1
         x4x18

Thursday, July 18
Sick.  Called in, rested all day.

Friday, July 19
Snatch!
15:15x6x20
Seems like a setback, but since I was sick as fuck Wednesday and still sick Thursday, I'm cool with it.

Veterano: W26

Pullups
1x10
1x7
1x6

Head Bridges
1x17
1x16
1x15

Half Handstand Pushups
1x13
1x11
1x10

Hanging Bent Leg Raises
1x11
1x10
1x8

Pistols
1x6 - the right leg was pretty sloppy; lots of almost falling to the right.
1x4
1x3

Uneven Pushups
1x18
1x15
1x8 - took the ball way out to the side to be more like a unilateral effort.

RFYL: W28

Monday, July 8
Burpees!
15:15x4x10

Tuesday, July 9
Snatch!
15:15x6x10
Didn't feel comfortable running to work and spending my shift all extra sweaty and sticky with the fresh ink.

Thursday, July 11
Burpees!
15:15x4x16

Friday, July 12
Snatch!
15:15x6x24

Saturday, July 13
Color In Motion 5k!
Super low intensity, but super fun!

Veterano: W25

Pullups
1x9
2x6

Head Bridges
1x16
2x15

Half Handstand Pushups
1x12
1x10
1x9

Hanging Bent Leg Raises
1x10
1x9
1x6

Pistols
1x6
1x3
1x3

Uneven Pushups
1x17
1x13
1x10

RFYL: W27

Monday, July 1
Snatch!
15:15x6x18

Tuesday, July 2
Run!
2mi
w
2mi

Thursday, July 4
BBQ!

Friday, July 5
Snatch!
15:15x6x20
Did the first 8-10 barehanded, then sock hands.  Cut it short because I bled through a sock.

RFYL: W26

Monday, June 24
Fresh tattoo work is going to prevent snatches today.  Was planning on burpees instead, but swollen, burning, painful arm prevented it.

Tuesday, June 25
Burpees!
15:15x10 - Didn't count the reps most sets, but I think sets of 3 would be a good starting point.  I can squeeze 4 or 5 in, but not for an extended session.

Wednesday, June 27
Burpees!  (inked arm still burning/swollen/peeling - snatches would abuse, and running would rub scab off)
15:15x3x20

Veterano: W 24

Pullups
1x9
1x8
1x6

Distracted.  Got some sleeve work done yesterday, so today my arm is burning and swollen; tensing and bending the elbow is painful, and I'm leery of touching the doorframe with my elbow.  No excuse to completely skip the workout though.

Head Bridges
2x15
1x10

Half Handstand Pushups
1x12
1x10
1x8

Hanging Bent Leg Raises
1x8
2x6

Pistols
1x5
2x3

Uneven Pushups
1x15
1x12
1x10

RFYL: W 25

Monday, June 17

VWC

15:15x6x18

Tuesday, June 18
Run!
2mi
w
2mi

Thursday, June 20
Run!
2mi
w
2mi

Friday and Saturday, June 21 and 22
Happy anniversary!  Suzi and I went to Portland for the weekend - there was no working out.

RFYL: W 24

OVERTRAINING.

By the end of week 23, I was totally exhausted.  The ambitious new cardio work (VWC 3xWk plus running ~4mi almost every day) and 2-a-day strength training sessions destroyed me.  So, I took all of week 24 off. It didn't even feel like too much rest time.  Man I was wrecked.  And now I'm revamping the regimen:

M - VWC

T - Run

W - Off

T - Run

F - VWC

S - Run

S - Off

An extra day off, less VWC (but still enough to be effective!), and no more running to work on VWC days (unless I'm feeling great and motivated) should keep the overtraining away.

Veterano: W23

Pullups
1x10
1x6
w
1x8
1x6

Head Bridges
2x15
w
2x12

Half Handstand Pushups
1x12
1x10
w
1x11
1x8

OVERTRAINING.  This 'week' I fell to overtraining.  I was exhausted.  So, I took an entire week off, and am reformatting my regimen:  1-2 warmup sets (not a fan of warmup, but let's try something new) followed by 3 work sets.  After work training is being replaced by 10-15 minutes of stretching because stretching is an area that has been sorely neglected.  Adding an extra off day every week, so my workout week will be 8 days instead of 7.

Hanging Bent Leg Raises
2x8
1x6

Pistols
1x5
1x3
1x2

Uneven Pushups
1x17
2x10

RFYL: W23

Monday, June 3
Snatch!
15:15x6x20 - Per usual, broke off for left hand calluses.  They're much better, but I don't want to rush and tear them again.

Run!
2mi
w
2mi

Tuesday, June 4
Run!
2mi
w
2mi

Wednesday, June 5
Snatch!
15:15x6x28
Run!
2mi

Thursday, June 6
Run!
2mi
w
2mi

OVERTRAINING.  SEE NEXT RFYL POST.

RFYL: W 22

Monday, May 27
Memorial Day.  I've been missing sleep to get up and do stuff all weekend, so I'm taking today as a complete systemic rest day.  I'm doing nothing.

Tuesday, May 28
Run!  Gonna try out the new running backpack on the work commute today.
2mi
w
2mi

Wednesday, May 29
Snatch!
Interval length x reps per interval x number of intervals
15:15x6x20

Stopped for left hand calluses.  They're still a shredded mess.  One started bleeding around set 19.  All the shreds are getting leathery though.  I bet they'll be 100% next week.  Also:
Work commute!
2mi
w
2mi

Thursday, May 30
Run!
After running 2 days in a row, my calves HURT.  Taking today off, then back to running the work commute tomorrow.  Calf soreness was a big problem for me during marathon training too, but I think after a couple weeks of running to work (nearly) every day, I should be done with the sore calves.  AND I'll get more running in by doing it almost every day!

Friday, May 31
Snatch!
15:15x6x24
Run!
2mi
w
2mi

Saturday, June 1
Run!
2mi
w
2mi

Veterano: W22

Pullups
1x9
1x7
w
1x8
1x6

Head Bridges
2x12
w
2x12

Half Handstand Pushups
1x12
1x10
w
2x10

Hanging Knee Raises
2x15+5
Ha!  I've been laboring under the impression that the goal here was 2x20, but it's only 2x15!
w
Hanging Bent Leg Raises
2x5

Pistols
2x5
w
1x5
Only one set after work today.  My balance was really bad, especially the right leg.  Maybe it's just from running home (2 mi) immediately before, but I think I just need more practice.  Should GtG it, but we'll see if I can remember.

Uneven Pushups
1x15
1x10
w
1x10
1x5 - Went for 'very uneven' on the evening sets, the second even moreso than the first.

RFYL: W21

Monday, May 20
Got me some food poisoning on Saturday, spent all of Sunday in bed feeling like I was gonna die, still not feeling great today.

Tuesday, May 21
Much improved, but still not 100%.  Gonna rest today, probably get back to it tomorrow.

Wednesday, May 22
VWC TEST!
24/4= 6 rep target for 15:15 protocol, which starts Monday!
Also, this test is fucking hard.  I may have jumped the gun on it a little bit (24 reps in minute 5 is right at the cutoff mark for dropping to a lighter kettlebell), but fuck it.  RFYL is only a couple months away!

Thursday, May 23
Run!
Down to the interurban trail and back in the rain.
~2 miles
Time to get serious about distances and speed.

Friday, May 24
Snatch!  OWCH.  I peeled a callus earlier this week.  Shouldn'a done that.  No snatches today.
Swing!
15:15x9x6
15:15x8x14
166reps!

Veterano: W21

Pullups
1x10
1x8
w
1x8
1x6

Head Bridges
2x15
w
2x12

Half Handstand Pushups
1x12
1x10
w
1x9
1x7
After 3 days off due to food poisoning?  I'll take it.

Hanging Knee Raises
1x12+6
1x12+5
w
1x11+5
1x10+3

Pistols
1x4
1x2
w
1x3
Something is different.  I'm really wobbly today, especially the right leg.  And the right knee wants to cave in something fierce.  Cut it a little short; I think some GtG is in order.  Maybe it's the new apartment carpet - much thicker and plusher than the last place.

Uneven Pushups
2x15
w
1x15
1x8 - super slow
Practice oap reps went really well today.  They were still 1/8 reps, and only a couple sets of 3, but they felt stronger.

RFYL W20

Monday, May 13
Snatch!  My left hand is a mess of torn blisters and jagged callus edges, so I made some sock hands.
15:15x30x4
120 reps!

Tuesday, May 14
Run!
~5k
~30 mins
All I really know is that trying to sprint up a short hill destroys me.

Wednesday, May 15
Snatch!
15:15x20x5
100 reps!
What a difference a rep makes!  Much more intense workout than 4 rep intervals.  And my ravaged left hand held up well.  Test next week?

Thursday, May 16
Hills!
Every hill running 7th-8th from Spring to James.  Twice.
~2 miles, but who cares?  It was half hills!
~20 minutes, but again, who cares?
Today wasn't about time or distance, it was about hills.

Friday, May 17
Snatch!
15:15x20x5
100 reps!
Still hurts the hands, but I don't think there are any new blisters.  Wanted to do 30 intervals, but the skin pain did not couple well with form that started to deteriorate around interval 18.  Seems I can focus on form, or I can focus on ignoring the sensation of tearing skin.  New goal:  learn to do both.

Veterano: W20

Pullups
1x10
1x7
w
1x9
1x6

Head Bridges
1x11
1x12
w
2x10

Half Handstand Pushups
1x13
1x11
w
1x11
1x10

Hanging Knee Raises
1x12+6
1x10+5
w
1x10+6
1x8+5

Maybe doing the second half after fries and oatmeal doesn't yield the best reps.

Pistols
1x4
1x3
w
2x3

Uneven Pushups
1x20
w
1x15
1x13

RFYL: W10

Monday, May 6
Snatches
15:15x24x4
96 reps!
Was shooting for 30 intervals, but by the time I got to 24 the skin on my right hand felt like it was going to rip off.  4 reps/interval is no cardio challenge, but I still have a long way to go to toughen my hands up enough to feel comfortable hitting the VWC test.

Tuesday, May 7
Run!
1mi, ~11 min
Did a mile with Suzi first, then ran one trying to push past comfortable.  Want to start running 5k per session, but didn't have time today.

Wednesday, May 8
Snatches!
15:15x20x4
80 reps
Again, stopped for calluses.  The muscles and cardio could go longer.  Maybe test next week.

Thursday, May 9
Run!
~5k
Not sure of the exact time or distance, but it's hilly as fuck around here and I did extra stairs and had time to stretch my calves all within 37 minutes, so I'm sure I could do a flat 5k in under 30.  Of course, RFYL won't be exactly flat.

Friday, May 10
Snatch!
15:15x20x4
80 reps
Tore a callus on my left hand wide open around set 13, but pushed to the end with no pain.  Of course, I'm sure it's going to hurt here in a bit.  I feel a little silly for forgetting how tough kb's can be on the hands.  I'll try the VWC test as soon as my hands seem tough enough, but that might be another week or two.  Hard to be patient because I'm really excited to start the VWC protocol, but no use jumping into it if torn up hands are just gonna slam the brakes on it.

Veterano: W 19

Pullups
2x9
w
1x9
1x7

Head Bridges
1x12
1x11
w
2x10

Half Handstand Pushups
1x12
1x10
w
LAN party tonight after work; might not do the rest.

Hanging Knee Raises
1x12+4
1x8+5
w
1x10+5
1x6+6

Pistols
1x5
1x3
w
1x3
1x2

Last time I did Half Pistols, I tried some full ones at the end of the workout.  They were so smooth and comfortable that I decided to skip ahead to from step 8 to step 10.  Coach Wade would not approve, but he's not here and I'm just not disciplined enough to hang back when I'm strong enough to easily meet the beginner standard for this step.  Now it's all just a matter of building reps :)

Half OAPs... I mean Uneven Pushups
1x5 - inclined; this was a pretty shitty set that I probably shouldn't even count
1x3 - 1/4 oaps.
1x20 - uneven pushups
w
1x15

I'm exhausted today.
I am NOWHERE NEAR strong enough for 1/2 oaps.  I guess I'll roll it back to Uneven Pushups ad throw in some 1/4 oaps until I can do half oaps.  Frustrating.

RFYL: W9

Monday, April 29
Snatches!
15:15x20 - still focused on form, aiming for 3 perfect reps/interval
3/3, 3/3, 4, 4, 4, 4, 4, 4, 4, 4
76 reps!

Tuesday, April 30
Run!
20 mins, aiming for faster pace.

Wednesday, May 1
Snatches!
15:15x20
3, 3, 4, 4, 4, 4, 4, 4, 4, 4
76 reps!  Had to baby my calluses today, hence the first two sets of 3.  Had to put effort into popping kb off my hand to start the descent.  Still getting the hang of accelerating the kb downward - harder than it sounds.  On the upside, this many snatches in this timeframe doesn't feel like that much of a cardio workout.  I'll keep at this until my calluses can handle, then it's test time.

Thursday, May 2
Overslept due to wonky phone, but I'm OK with it because I feel a cold trying to take hold.  No time to go run, so burpees!
15:15x20
Didn't count.  Just.  Got my ass.  Kicked.

Veterano: W18

Pullups
1x9
1x8
w
1x8
1x6

Head Bridges
2x12
w
2x10

Half Handstand Pushups
2x10
w
2x10

Hanging Knee Raises
1x12+5
1x8+6
w
1x12+5
1x8+5

Half Pistols
2x10 - right leg is lagging
w
1x10 - uneven squats, no rest-pausing
1x3 - full pistols, switching legs each rep

Half One-Arm Pushups
2x3 - almost 1/4 oaps.  This is fucking hard.
1x8 - inclined
1x4 - lever 1/2 oaps
1x13 - super slow close pushups
w
1x3 - low incline
1x3 - ball under knees
1x5 - 1/2 lever pushups
1x10 - super slow close pushups

RFYL: W8

Monday, April 22

Back to the KB!  In preparation for the VWC protocol, I'll be swinging and/or snatching 3 days a week.  I'll be running as well, but it will be flexible; 2 or three days/week, possibly more, may or may not run same day as kb work.  KB alone will give me the stamina to RFYL, the running is just to get the skill specific practice and work on pace.

SNATCHES!
15:15 x20 - aiming for 1-3 perfect snatches per work interval

4/4, 4/4, 4/4, 4/4, 3/3, 3/3, 3/3, 4/4, 3/3, 3/3

70 reps!  Not bad for the first snatch workout in over a year!  Didn't feel too tough either, definitely could push harder and/or add intervals.  However, form is paramount always, and I need to work on the downward acceleration and butt-punch technique.  Hell, my whole technique needs work.  It's not terrible though!

Tuesday, April 23
Day after my first kb workout in a year and regardless of the inevitable soreness I feel like a fucking immortal!

Run!
1+ miles
~16.5 minutes

Added an extra hill to the usual mile course and ran stairs at the Pike end of Freeway Park.  No idea what the extra distance was, but I ran over a mile without stopping, with extra hill and stair work, AND I pushed myself to increase my usual joggy pace.

Wednesday, April 24
So.  Fucking.  Sore.  Shoulder girdle and posterior chain got *worked* on Monday.  I'm excited for more.

Snatches!
15:15x20 - again going for 1-3 per interval

4/4, 3/3...

62 reps!  I was held back a little bit by my calluses.  They hurt like a bitch on the first few intervals, and at the end I have a blood blister under the middle finger of my left hand.  I'll sand them down and hopefully they won't hinder me next time.  No matter though, I'm stoked to be doing the snatches and dialing my form in to where I'm comfortable attempting the VWC.  Soon...

Thursday, April 25
Run!
~1 mi
<11 min="" p="">

Friday, April 26
Swings!  (gotta let the new calluses rest)
15:15x20

7/7...interrupted by phone; call this a warmup
9/9, 7/7, 8/8, 7/7, 7/7, 7/7, 7/7, 7/7, 7/7, 7/7

146 reps!

Sunday, April 28
Top Pot Doughnut Dash 5k!
Good times!

RFYL W7

Tuesday, April 16
No running yet this week.  Foot still hurts.  Been keeping ibuprofen in my system; it's helping, or it's masking the pain.  Gonna keep taking it for a few more days and see where I'm at.  Kettlebell should arrive Thursday.

Almost went out to run today, but felt a sharp pain in the front of my foot a couple times while walking around the apartment.  Resting is hard - Only 129 days left to train!

Thursday, April 18
Kettlebell arrived today!  Played with it a bit.  I also bought Viking Warrior Conditioning, because all reviews say it is the ultimate in using the kb for cardiovascular conditioning.  Read the first couple chapters; the protocols look very challenging.  I need to sharpen my snatch form before I tackle it, so I'll either incorporate the ETKB swing/snatch program, or simply start snatching a few times per week.  The snatches I did today felt pretty good, so I don't think it will take too long before I'm ready to start VWC.

NOTE:  Swinging and snatching do not bother my foot.

Saturday, April 20
Seattle Magazine's First Annual Earth Day 5k!  Suzi and I did this together and it was a lot of fun!  We lined up in the 12-minute-mile start position, and without any sort of timer, and with no training, we ran a pace of 12:28.  The surprising part for me is that we ran all but maybe half a mile of it.  Suzi was really awesome, overcoming the nausea and fatigue of being in early pregnancy.  We had a great time.

My foot hurt at the start, but warmed up and felt OK through most of the run.  After cooling down it started hurting quite a bit though.

Sunday, April 21
I feel really good today.  Yesterday's run was not only fun, but it was a confidence builder.  The great news is that so far (about 2 hours into my day) my foot doesn't hurt.  I just did 40 uneven squats on it with not a twinge of pain.

Veterano: W17

Pullups
1x9
1x7
w
1x7
1x5

Head Bridges
1x12
1x10
w
1x12
1x10

Did extensive warm up today - shoulder dislocates, pump stretches.  Seems to have made all the difference because I experienced far less pain and awkwardness in my shoulders, particularly the right, and was able to do more reps.

Half Handstand Pushups
1x11
1x10
w
1x12
1x9

Suzi helped me find an object to act as a guide so that I know how deep to go when I'm by myself.  I don't normally like to use things like that (like squatting to a bench), but left to myself on this exercise I'm just too unreliable, and my progress suffers.  Hopefully this new consistency will have me done with these in no time.

Hanging Knee Raises
1x14+7
1x9+6
w
1x12+6
1x7+5

Uneven Squats
2x20 - Progression Standard!
w
2x5

Yee-yeah!  Finally!  I hate this exercise so much; it feels amazing to be moving on to the next step!  Bring on the Half Pistols!  In fact, I brought them in the second half of today's workout!

Half One-Arm Pushups
1x3 - 1/16 reps
1x4 - Inclined reps
1x6R5L - Higher inclined reps
1x5 - Higher incline
1x10 - Close uneven pushups
w
1x5 - Higher incline
1x3 - inclined reps
1x11 - Super Slow close pushups
1x8 - Super Slow close pushups

RFYL W6

Monday, April 8
1 mile, stopping only for traffic at intersections
<11 min="" p="">
Running again!  It hurts a bit, but I think the ankle is strong enough to take it as long as I keep it short and easy.  Took an Advil after to help the inflammation.  We'll see how it does.

Thursday, April 11
Had a physical today.  Doc (nurse practitioner, but whatever) looked at the foot and determined that it isn't fractured, just strained.  Usual advice of rest, ice, ibuprofen and a brace.  Took 800mg of ibuprofen throughout the day and the foot hurt a lot less.  Hopefully within a week I'll be back up and running.

In the meantime, I ordered a 35kg competition style kettlebell today, which is exciting.  I wanted to put kb training in the regimen anyway, and I think it's something I could do with this hurt foot.  Of course, by the time it gets here the foot should be better.

Veterano: W16

Pullups
1x8
1x6
w
2x7

Head Bridges
1x9
1x8
w
1x8
1x7
My bum shoulder makes these so much harder than they should be.  Also, my hands slide on the carpet, which does not help; but if I brace them against a wall, I feel like I'm cheating.

Half Handstand Pushups
1x10
1x11
w
1x10
1x8

Hanging Knee Raises
1x11+6
1x7+7
w
1x10+6
1x7+6

Uneven Squats
1x10

Did these reps, and felt my strained foot muscle flare up.  I'll do some reps just to practice form (the right foot is hurt, the foot that wants to twist outward during squats - incidentally, I think the muscle that pulls outward on it is the strained one), but I'll be skipping proper sets of squats this week.

Half One Arm Pushups
Still too weak.  GTG-ish reps throughout the week!

RFYL: W5 - Rehab

Injury update:  The pain/problem is under and slightly forward of the outside ankle bone in my right foot.  The area is stiff and painful when moved, especially when using my own power to roll the foot out or when standing on my toes.  There is one tender spot very near the ankle bone (slightly below and forward), feels like a tendon.  I think I'll try to run on it this week, with reduced time and/or intensity, and see how it goes.

April 1
Didn't run, but spent some quality time trying to stretch and work the injured foot.  Interestingly, the injury doesn't hurt at all if I relax the foot and move it around with my hands; it's only when I use the foot muscles that it hurts.

April 2
Time to try running again!  Yeah, I made it around the block; barely.  That fucking hurt.  Guess I'll spend the rest of my allotted run time googling foot injuries.  I really don't want to see a doctor, because they'll just tell me to stay off it and take advil.  Maybe I can find some more useful information on my own.  UPDATE:  While I was at work my foot pain suddenly reduced significantly.  If I'm careful, maybe I can be up and running next week!

Veterano: W15

Pullups
1x8
1x5
w
2x6

Head Bridges
1x8
1x9
w
2x10 - Again, the lack of rep progression has been due to me just not grinding through more reps. Grind!

These are really tough, especially the first set in any session.  My shoulder doth protest, and my wrists are less flexible than I feel they need to be; I've actually ended up doing bridges on my fingertips instead of my palms because of this.  So, to add to the things I try to work on throughout the week (free handstanding, one-arm pushup position, yoga/stretching, sitting cross-legged), I should probably add wrist stretches, shoulder dislocations, and bridge holds.  It will all be worth it in the long run!

Half Handstand Pushups
2x10
break
2x10

Hanging Knee Raises
1x10+5
1x7+6
w
1x10+6
1x7+5

Uneven Squats
1x20
1x10
w
1x12
1x10

Half One-Arm Pushups
Still not there yet.  Working static holds and inclined versions throughout the week.

Inclined 1/8-1/4 one armers:  2x5
Static holds:   2x3-5 breaths
Assisted one-arm pushups*:  1x5, 1x3
*assisted by the other arm set outside of shoulder width
Close Pushups:  1x12
w
Inclined 1/8-1/4:  2x5
Static holds:  2x3-5 breaths
Assisted:  1x5, 1x3
Close:  1x12

RFYL: W4 - Injury!

My right foot hurts.  Tender middle toe, tender spot on the ball of the foot near middle toe, and pain just below and forward of the outer ankle bone.  First felt the toe soreness sometime in week 2 I think, but the near-ankle pain showed up yesterday (March 24, a scheduled rest day) I'll not be running until I feel some improvement.

Veterano: W14

Pullups
1x7
1x5
w
1x6
1x5

Head Bridges
2x9
w
2x6

Half Handstand Pushups
1x7
1x7 - Had Suzi spot me on this set; I've been going too deep.
w
2x10 - Yeah, I've been going way too deep.

Hanging Knee Raises
1x11+6
1x7+7
w
Completely forgot about the second half of this after work until I was packed full of food.  Did not complete.

Uneven Squats
1x15
1x12
w
2x8

Took some rest out of the later sets.  I tend to pause for a few seconds at the top of my reps, so I decided to do the last two sets with almost no pause at the top.

Uneven Pushups
2x20 - Progression Standard!
w
Since I dislike uneven pushups, I will go ahead and move right into half one arm pushups for the second portion of today's workout

WOW.  The step from uneven to 1/2 one arm is the biggest leap I've encountered in any part of this program;  I can't even do one rep.  I can't even do a 1/4 one arm pushup.  I lack the strength to maintain balance with strict form.  Looks like I'll be working static holds and maybe 1/16th reps like a motherfucker.

RFYL: W3

March 18
14x1.5min:30sec

March 20
14x1.5:30

March 23
14x1.5:30

RFYL: W2

March 12
14x1:30

Actually fell short of stated time by a minute or two because it took less time to get home than it did to do the first half.

March 14
20x1:30

When running in the city, intervals get all fucked up due to vehicle traffic and lights.  Spent a full two intervals waiting for a light to change (it never did).  Will cut rest intervals again next week to account for all the extra intersection rest.

March 17
Ran approximately 1 mile, only stopping for don't walk lights.  Wasn't going to run at all this weekend, but Suzi left her phone in a zipcar, and I ran to retrieve it when another zipper found it.  Something is better than nothing.

Veterano: W13

Half Pullups
1x15
1x12

Checked the blog today and found that I've been doing Half Pullups since June - 9 months.  Long enough to make a baby.  I REALLY wanted to just call it good and move to the next step.  So I went back and read about the pullup series.  Dude says that what grip you use doesn't really matter, particularly early in the series (halfies are step 4), so I decided to do a set with a curl grip:

1x15 - I could have done more!

That makes 2 sets of 15 in one workout.
On to full pullups.

Head Bridges
2x9
...work...
2x6

Half Handstand Pushups
1x8
1x7
*w*
1x7
1x7

Hanging Knee Raises
1x10+6
1x8+5
w
1x9+5
1x6+6

Uneven Squats
1x13
1x10
w
1x10
1x7

Uneven Pushups
1x20
1x16
w
1x20 - Second side was a bit shaky, but I'll take it.
1x12

Two sets of 20 in one day is awesome, but I'm going to wait until I get them both in the same part of the day before I move on.

Run For Your Lives 2013 (RFYL March 3-9)

I'm fucking doing this!  But I haven't done significant cardio in over a year now, so I need to get on the training ball.  I'll now be doing seperate entries for my Convict Conditioning program and my RFYL training. I have not selected a specific program yet, but I think I can spend the first couple of months just getting myself to the point where I can run 5k again.

March 4
10 Intervals- 1 min jog : 1 min walk
Time:  20 min

Felt really good.  Nice and easy, not too taxing; just getting the body used to moving again.

March 6
20 minute jog with the wife.  Set the timer for intervals of 10 minutes, thinking we'd just wing the jog/walk intervals and probably walk most of it.  We jogged the vast majority of it :)

March 8
10 intervals - 1:1

Felt good.  Chose a less hilly route than before because my calves are destroyed.  I forgot that my body has a harsh acclimation period when I start running:  namely, my calves can't fucking handle.

I suppose now is a good time to state the goals.

Short term:  Run at least 3 times a week until I can run 3 miles without stopping, without feeling like I got my ass kicked, and without debilitating soreness on the following day(s).

Mid term:  Run 3 miles faster.  Add obstacle training such as climbing and jumping.

Long term:  Complete RFYL without feeling like I wasted my money.

Veterano: W12

Half Pullups
1x12
1x8
1x6

One late night followed by short sleep will really fuck up a workout.  Did some extra GtG sets because of frustration with this seemingly useless step in the progression.

Head Bridges
3x8

Since discovering I can grind up into a head bridge, I'm done with the halfies.

Half Handstand Pushups
1x9 - woulda been ten, but fell.  must wear socks so that feet don't stick to wall!
1x6
1x7

Hanging Knee Raises
1x9+6
1x7+7
1x7+6

Uneven Squats
2x10
1x5

I looked over past Veterano weeks, and discovered that I've been doing uneven squats for months, with virtually no progress.  The only reason for this is that I'm giving up early in sets, which I know I have been.  I hate this step.  I can't get to where I feel like the leg on the ball is assisting, and I'm baffled as to why this step was set before half one-leg squats.  It is not fun.  At all.  However, since the only real reason for my lack of progress is my attitude, I don't have a legitimate reason to skip to the next step.  I must grind harder.

NOTE:  Since the program only calls for 2 working sets, I tried to sub some half pistols for set 3.  Now I understand why uneven squats come first in the series.

Uneven Pushups

Woke up late.  Didn't do my usual wake up stuff...
1x20
1x12
...went to work...
1x15
1x10

Veterano: W11

Half Pullups
1x15
1x10
1x7

Half Head Bridges
1x16
1x12 - holy quadburn!
1x13 - Longest arm extension yet on a bridge!  I just have to grind like a motherfucker to get it.

Half Handstand Pushups
1x10
2x7

Hanging Knee Raises
1x9+7 - Elbows flexed + fully extended
1x7+7
1x6+6

Uneven Squats
2x9
1x5

Uneven Pushups
1x20
1x13
1x10

Veterano: W10

Half Pullups
1x15
1x9
1x7

Half Head Bridges
2x15
1x10 - on the slow

Half Handstand Pushups
1x10
2x7

Hanging Knee Raises
1x10
1x15 - Full arm extension on this set resulting in need to keep knees at 90 degrees throughout.
1x12 - Hung high as long as I could, continued set at full extension hang.

I could do more if I had a higher bar so that I didn't have to hold myself in a top-of-pullup position to allow my legs to straighten.

Side note - enter some grip work!

Uneven Squats
1x10
1x8
1x5

Uneven Pushups
1x17
1x12
1x11

Veterano: W9

Half Pullups
1x14
1x8
1x6

Half Head Bridges
3x13

Half Handstand Pushups
1x9
2x7

Flat Straight Leg Raises
2x20 - Progression Standard!

Uneven Squats
1x10
1x6
1x4

Discovered in my quest for strictness that I've been rocking forward, particularly when working my right leg.  Cutting that shit out makes these even harder, of course.

Uneven Pushups
2x15
1x10

Tightened up the form:  Head up, pace right, arms close to body, less rest when switching hands.

Veterano: W8

Half Pullups
1x13
1x8
1x7

Half Head Bridges
1x15
2x12

Half Handstand Pushups
1x9
1x6
1x5

Flat Straight Leg Raises
1x20
1x15
1x12

Uneven Squats
1x10
2x8

Uneven Pushups
1x20
1x10
1x6

Pressed for time - cut back on the rest.  Speaking of rest; I haven't had enough this week.  Also, my impatience with this step has resulted in some pacing issues I'm working to correct.

Veterano: W7

Half Pullups
1x10
1x8
1x7

Half Head Bridges
3x12

Half Handstand Pushups
1x6+2 - I fell after rep 6 because I was too close to the wall
1x7
1x6

Flat Straight Leg Raises
1x20
1x14
1x10

Uneven Squats
1x10
1x8
1x7

Spent some effort on refining the technique - curb the rocking, sit back all the way, full stop at rock bottom.

Uneven Pushups
1x20
1x15
1x11

Veterano: W6

Half Pullups
1x12
1x7
1x8

Half Head Bridges
3x11

Half Handstand Pushups
1x8
2x7

Flat Straight Leg Raises
1x20
1x13
1x10

Uneven Squats
1x8
1x10
1x8

Uneven Pushups
2x20 (am/pm)
1x11