walkie talkie

My run at the Tan lasted about 1/2 lap this morning. I was feeling great and running fast, so why did I stop you ask?

Because I ran past a very rugged up Fi and decided to spend the hour walking and talking with her.  We haven't run together for such a long time and we have so much to catch up on.  We barely touched the surface today but we did set ourselves some training goals for when we're both back on the running track for real in a couple of weeks.

PM Jeff at the gym

45 secs on each hand
all rest was either 45 secs snatch each hand for the first half of the workout and then 45 secs of cleans each hand
for a total of 52 rounds
round body twist
snatch
jerk
LCCJ
lunge
squat
single leg deadlift
cleans
swings

until the 52 rounds were up. 

Running legs

Last night it was a lovely pre Spring evening and there seemed to be hundreds of people running around Princes Park.  I felt a little wistful, so I canned my planned ride this morning and went for a run.

Well!

Cycling and running are so different, my fitness in one does not translate to the other.  I knew I wasn't using my hamstrings too much on the bike and golly gee they felt it this morning. 

I ran two laps of the Tan, I enjoyed it, my legs hurt.

PM  Gym, no Jeff

16 kg kbell

12 of each (each hand), 3 times through

swings
snatches
cleans
press
clean and squat
one arm high pull
jack knife
russian sit up (half turkish get up)
russian twist

5 windmills each side to finish

Skins

So, for the second time this week I'll be sleeping in my skins tonight.  My legs were pretty sore after the sprint workout last night and then Jeff had to go and put the icing on the cake.

16kg kbell

circuit of hell (squat, reverse lunge, jump lunge, jump squat)
30
40
50

OA swings
20 es x 3 no rest

cleans
20 es x 3 no rest

jerks
10 es x 4 no rest

deadlift
25 es x 2 no rest

I say no rest but there was a bit of putting the kb down going on.

Walsh St fourpeat and Pain

I haven't run Walsh St in so long, and it really hasn't got any easier.   I managed to get out 4 loops of running up Walsh and then around to and down Anderson.  I used to be able to do that 5 times without a break, but I was just happy to get the 4 out today even with rest.

It was nice to see Justin hooking past on his way to work as well.  He did well to spot me around the corner.

PM Jeff @ the gym

My friend Ben came back tonight so of course Jeff turned up the temp.  I'm tired out now and will need to give the pool a rest in the morning.

16kg kb
round body pass 50 ew
push up prone brace at least 2 mins prob closer to 3-4 for all rest
50 1a swings each hand
prone brace
50 cleans each hand
v sit
50 jerks each hand, swap on 25
push up prone brace down to elbows and back a few times
50 lunges each leg
prone brace to push up
50 deadlifts each leg
v sit

up for it

AM

Pyramid down at Fawkner Park.  Nice morning again, no real chill in the air.  I'm pretty happy with how I held up this morning, I didn't have really fast pace but I could push reasonably hard for as far as I needed to.  Love a pyramid, they hurt but you can play mindgames with yourself to keep going.

total dist about 5km
200m
400m
600m
800m
600m
400m
200m  sprint distances are approx

I had a corporate lunch today at Merchant at the Rialto.  I won't be going there and paying for myself so I decided to make the most of it and drank some lovely wine.  Not the best prep for a KB session.  I did the first run through with the 16kg but wasn't lifting very well, so I dropped to the 12 for the second round.

2 x 1:30 es
round body pass
1A swing
snatch
lunge
jerk
lccj
one leg deadlift

hearing ghosts

Alex says that he can hear Jeff's ghost when we train on a Thursday.  Well, Helen and I could definitely hear him this evening.

We took our gear down to the carpark at the end of the street.  I did rope work work while Helen ran the length of the carpark with the weighted tyre 10 times. Then we swapped and did farmer walks down to the milk bar and back to the car park which is over 500m. We were pretty broken by then so finished with a little more rope work.

Rope work x 4
double up and down x 50
single up and down x 50
side to side x 50

tyre runs x 10

farmer walk
2 x 16kg kb milk bar and back
2 x 20kg kb milk bar and back (had to stop and rest a few times)

rope work single rope
up and down x 50
single up and down 50 each hand forward
side to side x 50

HR shot up and I drank 1/2 of my water on the first set of rope shenanigans.  My legs hurt more than I remembered on the tyre runs and then everything else gave out on the farmer walks. 

I like having Jeff hang around in our heads.

Is this fast?

AM

Not sure how it happened but I put my fast legs on this morning.  Fi and I did a blistering lap of the Tan this morning at 4 05min/k pace.  We started out at a fairly usual pace and then gradually turned it up, we were chatting then we got a little quiet.  Then Fi asked 'is this fast', um yeah, it is!  It felt great!  So good, to push and get a response from my legs, it was definitely my lungs that gave out this morning rather than my body which is a promising sign.

We then kicked up Anderson St and held fast for the first rep, then my legs started to hurt.  I pushed out another 3 but couldn't match the pace of the first.

My legs got incredibly sore during the day, it felt so good to hurt.

PM

16kg Kbell

20 Round body passes each way x 2

10 snatch es
10 lunge es
10 push ups
9 snatch es
9 lunges es
9 push ups
8 snatch es
8 lunge es
8 pushup
all the way down to 1

20 OA swings
1 min push up prone brace
20 cleans es
1 min push up prone brace
10 jerks es
1 minute push up prone brace
30 single leg deadlifts
1 minute push up prone brace

Cadel FTW!!!!!

OMG - TT at the Tour was unbelievable!  Cadel Evans, champion, giving it everything, hurtbox, power, never give up, attitude.  I don't have the words to describe how I felt watching that stage and I can only imagine the emotion of finally achieving a goal you've focussed your every moment to for over 10 years.

I'll be using that ride for motivation for years to come. 

AM
Run 6.5km

PM Backyard at my place

15 deck squats x 3
Skip 3 mins x 3

3 x
3 phase pause squat x 5
20 one leg explosive step up to squat

2 x 16kg kb step up
5 each leg
2 x 20kg kb step up
5 each leg x 2

20 kg KB Bulgarian split lunge
5 each leg x 3

24 kg renegade row
3 x 5

We sipped champagne and watched the highlights of the TT to end.

Welcome back legs

AM

I decided it was time to test my legs on some hills.  It wasn't pretty and it hurt, but I got through everything ok.  I was pretty tired today at work, but I have to remind myself, it won't be as hard as this morning again.

3 at the monument
2 backwards at the monument
5 at the grass pinch climb at the top of the Bowl
2 from the water trough up around to the chairs
1 Anderson St
Jog back to car

Lunch - walk in and back from the city

PM  Jeff's at the gym

16kg kbell
20 round body pass ew

Girevoy style session - 2 mins rest between each of
3 mins each side snatch
2 mins each side snatch
1 min each side snatch
2 mins each side jerk
1 min each side jerk
3 mins each side LCCJ
2 mins each side LCCJ
1 min each side LCCJ

Well!  It's been a long time between drinks for Girevoy and I've got a very attractive case of arm pump going on.  My grip gave out very early, I couldn't lock out my right elbow and I could feel it all the way down my triceps, obliques and hip flexors.  Tomorrow will be interesting.

My form, though slow was consistent.  No where near my old pace but I held 12 min each side for each of the snatch minutes, 7 for the jerks and 5 for the LCCJ. 

I'm a little scared that I'll be riding the Burbs loop with Steve on Thursday.  I think he's going to smash me.

The last one

Last Thursday session with Jeff.  This has been my absolute favourite hour of the week for so many years, I have dozens of happy memories of hanging out in the shed with Neil, Justin, Alex, Gavin and Helen or even the old timers Jason, John, Jim and Steve.  These people have taught me so much about being an athlete and going until you can't give any more. 

They've taught me how to train and how to live so you get the most out of each day.We've laughed together, sweated together and spewed together.

One in a million, that's what Thursdays at the shed were. 

length of hall
high knees
quad stretch
hip to cradle
dragon lunge
board jump
jump lunge
spider walk
bear crawl
backwards lunge
for 20 min

10kg tyre tube
15 round body pass ew x 5
50 squat to clean
50 squat to back of neck
circuit of hell x 30
circuit of hell x 30
circuit of hell x 40
tyre push x 10

Do you know, this is the first week I've been able to do the tyre push and I'm not really sad to say I hope I never do it again.

Fi's Marathon

I've been up at the Gold Coast for the weekend to be support crew for Fi during her first marathon.  I knew it was going to be hard to watch her and not run myself but I had no clue as to how difficult it was going to be.

I need to think about the race a little more before I post a complete update.  I will say....

It was not Fi's day
the marathon is all about learning how you cope when thing's go wrong
never try something on race day you haven't tried in training
Fi is tough
it's hard to watch a friend hurting
42 km is a long way and it really only starts at 30km
Fi is tough
Fi is tough
Fi is tough
This won't be her last one

It was the last Jeff Sunday session and it sounds like it was a beauty.  Lots of old friends were there having fun and hurting.
Thanks for teaching me how to hang in Jeff and keep going no matter what.  That's a good lesson to have learnt.

Fun stuff

AM

One lap of the tan this morning. I've had a carb heavy, corporate catering week so I felt a bit heavy but still felt better than a few weeks ago.

PM Jeff's @ the Hall

I rode to meet Helen, she's had some bad news this week so we had alot to talk about. 

high knees
butt kick
cradle
spider lunge
dragon lunge
backwards lunge

jump lunge
board jumps
for 10 mins

10kg tyre tube
30 round body twist
30 squat to clean back of neck
30 squats
30 backwards lunge
30 jump lunge
30 jump squat
30 push up

50 round body twist
50 squat to clean
50 squats
50 backwards lunge
50 jump lunge
50 jump squat
30 push ups

push tyre length of hall x 2

Then rode home with Helen.

something to remember me by

AM

went running from home this morning, it was a nice morning but I felt a little dusty after a glass of wine and a late night with Amy.  It's been lovely having her stay and play.

Dist 6.5kms

PM Jeff's @ the gym

Couple of beginners put the dampeners on a killer session Jeff had planned,  he needs to work harder at keeping the newbies away!  I wasn't too sad as I've had a couple of weeks off and the first one back always really hurts.

16kg kbell

round body pass 25 ew x 2
3 mins work 30 secs rest
one arm swing change hands (ch) on 20
clean ch on 15
jerk ch on 15
jerk ch on 15
lunge cl on 15
long cycle ch on 15
snatch ch on 15
single leg deadlift cl on 10
clean ch on 15

That will hurt tomorrow, disabled toilet here I come.

All good things must come to an end...

Tonight was my last Sunday at Jeff's.  I don't quite have my head around the fact that something that has been such a major part of life for over 8 years has come to an end.  I've driven to that shed twice a week for such a long time, I think I'll find myself there out of habit.

I've spoken with a few of the special kettlebell crew and we are all in agreement about what we've got from Jeff.

Not just an incredible level of fitness and access to one of the sharpest fitness minds in the country.  I know I value the friendships I've made, it's so special that I have a gang of friends that think exactly the same way I do about training and competing.  I never have to explain myself, they know what I'm capable of and I know when to push them.  I respect every one of them and consider them among my closest friends.

By far, the most valuable thing we've got from Jeff is confidence.  Confidence in our physical abilities and also confidence in our mental strength....confidence in our bodies as well as our minds.

I know I'm a different person to the one that rocked up at Doherty's so many years ago.  Jeff has pushed me past my perceived limits so many times that I now believe I'm capable of anything I put my mind to.  No limits.  HTFU. Laugh, have fun, live and train hard.

Thanks Jeff.  I wouldn't be me without you.

Tyre drag 1/2 hour
straight arms, superman, arms behind and backwards
rope shenanigans
20 mins
tyre hits with the mallets
500
then one arms and double arms

THE END of Sunday's xxx

Laughing like a nutjob!

AM

I've gone back to the intermediate Gold Coast plan and I'm finding it much more achievable.  This week I've done each session reasonably comfortably.
This morning was a short speed session and I finished as strongly as I started which felt great.

warm up
30 secs sprint 30 secs JR x 10
cool down

Nacional for porridge - deeelicious!

PM Jeff's at the hall

back and forth
normal Tues warm up
forward lunge
backward lunge
board jump
jump lunge
bear crawl
spiderman
dragon lunge
variations of all of the above for 1/2 hour
skipping for 10 mins
10 kg tyre tube
circuit of hell 50s
then push tyre tube
I crack it majorly each time we do this because I just can't do it.

Tonight Alex gave me some coaching along the lines of 'get your bum in the air, stop pushing on your hands, use your core'..........and I GOT IT!

YEEE HAAAA - it's actually fun!  I did extras and then laughed my head off!  Jeff said 'well, it's taken a few years, but she's finally cracked'.

funny.  good times.

Tabata fun

AM

Steady run around the Tan this morning, just wanted to see how I went and if my achilles would hold up ok.  Again, I was much slower than I like to be but my achilles were fine.

50mins

PM Jeff's at the gym

70 Rounds of Tabata
2 arm swing
1 arm swing
clean
snatch
lunge
clean
deadlift

I feel like I'm back on track.  Now I just hope I can get back to where I was in time.

only slightly hungover?

I drank a few cocktails with Jen last night, I was surprised to wake up not feeling too bad.  I had so much fun and laughed so much my neck hurt this morning.

Can't wait to do it again soon.

PM  Jeff's in the alleyway

2 x 16kg kb farmers walk around the block
rope shenanigans

Riding with a superhero!

My bike is so much fun, I'm looking forward to the day when I have that much fun running again. Hopefully, that day is not too far away.

Justin came around to my house for some interview practise and then we rode to Jeff's.  It was excellent riding there, good pace, good fun, good leading.

Jeff's at the hall

length of the hall return
high knees
quads
hip to cradle
spider lunge
side to side cossack lunge
backwards lunge

10kg tyre tube
board jumps
jump lunge

skipping rope 50 of each, twice through
unders
lunge
cross overs
high knees

push tyre suicides x 2
push tyre races with Helen 1x10, 1 x 5 return

Ride home with Justin.

Funny my quads felt awful when we started but Justin led out at a really even pace and my legs warmed up.  By the time we got back to my place I felt fine and was full of happy hormones.

Life is good.

Kinda still resting

My resting heart rate was lower again this morning which is a good sign (48), this resting business is doing me some good because I actually feel like I want to go for a run.

I haven't felt motivated in such a long time, so it's nice to feel a bit more like my usual self.  Jen had a good talk to our exercise physiologist today and she wasn't very surprised by my symptoms, weight gain, tiredness and appetite.  All classic signs of overtraining apparently.

I'll take another day off running and then reassess.

I probably shouldn't have trained with Jeff tonight, but it's too much fun and soon I won't have him around at all so I need to make the most of him while I can.

Jeff's at the oval

length of the oval return drag the tyre
superman arms
backwards
bent arms

rope work
100 jump lunge x 4
80 side to side x 4
50 up and down x 4
40 overs x 4

Tightarse Tuesday

AM

My legs were heavy and sore today.  Jen said hers were too. 

I ditched my speed session in favour of a hit out on the trails, it was a beautiful morning and I felt like I needed to get some fun back into my running training.   The trails were in good condition, I think the trail fairies might have been doing some work after the recent floods.  The undergrowth had been cut back and that made it easy to pick a spot to land my feet.  I only heard something slithering away once but I did get stung on the eyelid by some unidentified stingy flying insect.  That hurt but it happened at the end of my session so I didn't have to put up with it for too long.

I started at Studley Park and headed north until the steps then turned back and ran the trails all the way to Walmer where I turned around and ran the trails back to Studley Park.

Dist 11km

Jen and I were discussing my uncontrolled inhaling of food in the afternoons in a bid to stay awake and she suggested that I try a recovery powder after my sessions.  I don't know why I hadn't thought of that but I've given it a go for the last couple of days and it does seem to make a difference.  I'll see how it goes at work tomorrow.  Hopefully it will help me lose these kilos that I've put on.

PM  Jeff's without Jeff in my backyard.

16kg KB

circuit of hell
100 swings
circuit of hell
100 cleans (changing hands on 10, I KNOW soft)
circuit of hell
100 1A Deadlift
circuit of hell
50 2A swings