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Less is More

Up at 05:00, shower 5:01!!
Train at 7:00

First run

Buteyko (90%)
Level 16, EBH 25, resting pulse 55​

Locomotion
Run/Walk
(1 min/4 min) x 6 intervals
Mileage 1.91
Cadence
Avg 59 steps/min
Run intervals about 80 spm​
HR
Avg 112
Max 142​
Breathing on a 3 count
​
Finally, a got a "run" in :)
Focus was simple: short strides, nasal breathing and keeping HR < 140 bpm. It was not hard to keep my HR under 140, but of course these were only 1 minute intervals!
​
upload_2018-4-21_8-36-6.png​
 
04.23.2018 - Snatch 2.1
Up at 05:00, shower 5:01!!
Train at 7:00

Buteyko (90%)
Level 16, EBH 23, resting pulse 69
Fairly high resting pulse today

Warm ups
Somatic exercises
Downward dog
Gob Sq: 10/16/24
Halo: 10/10/10

Dbl Kb Front Squat
24k, 5r x 1s

TGU
24k, 1r x 1s

The Snatch
24k, 5r x 20s

Push-ups
5r x 5s
Did a set before and after, then 3 in the middle

HR
Avg 129
Max 175

upload_2018-4-23_8-3-22.png
 
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04.24.2018 - Run 1.2
Up at 05:00, shower 5:01!!
Train at 7:00

Buteyko (90%)
Level 16, EBH 22, resting pulse 59

Locomotion
Run/Walk
(1 min/4 min) x 6 intervals
Mileage 1.82
Cadence
Avg 59 steps/min
Run intervals about 80 spm

HR
Avg 110
Max 136
Breathing on a 3 count

This felt much better. I didn’t have to think so much about my form, and was able to more easily keep my pace.
 
I'm a bit under the weather today. Another cold bug is making the rounds at work.

Up at 05:00, shower 5:01

Buteyko (90%)
Level 16, EBH 23, resting pulse 65

Somatic exercises
 
04.26.2018 - Snatch 2.2, Run 1.3
Up at 05:00, shower 5:01
Train at 6:45

Dbl Kb Front Squat
24k, 5r x 1s

TGU
24k, 1r x 1s

The Snatch
24k, 5r x 10s

Fist Push-ups
7r x 4s
A set before and after, with a few in the middle

Locomotion
Run/Walk
(1 min/4 min) x 6 intervals
Mileage 1.87
Cadence
Avg 60 steps/min
Run intervals mid 80's
Had a hard time keeping my HR down after the snatch work for the first couple run intervals.

HR Strength Training
Avg 128
Max 170

HR Locomotion
Avg 120
Max 145
Breathing on a 3 count

The primary goal for today was starting my somatic warm ups at 6:45 (instead of 7:00) and reducing warm up time. Snatching and running was tiring. I need a nap.
 
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04.27.2018 - Snatch 2.3
Up at 05:00, shower 5:01!!
Train at 7:00

Dbl Kb Front Squat
24k, 5r x 1s​

TGU
24k, 1r x 1s​

The Snatch
24k, 5r x 20s​

Push-ups
5r x 6s​

Locomotion
Walk 1.08 miles 19:47
Cadence
Avg 57 steps/min​

Grateful to get in another 20s snatch session this week! My hands were starting to get hot by the end, but looked to have held up okay.
 
I’m having the same issue with my hands today after doing snatch’s a bunch this week. Taking today off to cool them off I think @The Nail .
 
04.28.2018 - Run 2.1

Locomotion
Run/Walk
(02 min/03 min) x 6 intervals
Doubled run interval from 01 min to 02 min :)
Mileage 1.91
Cadence
Avg spm 64, max 90​

HR
Avg 121
Max 143​

I have a lot to learn here. I thought my walking and rucking would have prepared me a bit more for this, but that doesn’t appear to be the case. I have to keep my pace extremely slow to keep my HR <= MAF. That being said, I do have a bit of a stomach bug right now which of course has an impact.
 
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04.30.2018 - Run 2.2

Locomotion
Run/Walk
(02 min/03 min) x 6 intervals
Mileage 1.69
Cadence
Avg spm 64, max 87

HR
Avg 125
Max 151
Hit 151 on my 3rd interval somehow. Probably due to thinking mostly about form and not watching my HR.

Thanks to Andrew's toe/ankle/feet work, this is going better than I thought. Although it's a little annoying trying to keep my pace slow enough to keep my HR low enough. I'm just barely running. Compared to rucking or even plain walking, running is very relaxing, even with having to think about 'everything' since I am new to running.
 
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05.01.2018 - Snatch 3.1
Up at 05:00, shower 5:01!!
Train at 7:00

Warm ups
Somatic exercises
Downward dog
Gob Sq: 10/16/24
Halo: 10/10/10​

Dbl Kb Front Squat
24k, 5r x 1s​

TGU
24k, 1r x 1s​

The Snatch
24k, 5r x 24s
Increased 20%
These are going great! The continuing focus is on the bio-mechanical breathing...still haven't perfectly mastered syncing that up yet. ​

Push-ups
5r x 7s
​
No locomotion work today; I had to cook my lunch before I went to work. Still need some fine tuning on my morning routine, but I am getting there brick by brick.
 
05.02.2018 - Run 2.3
Up 05:00
Train 07:00

Finally t-shirt weather again! HALLELUJAH! Super awesome to run in a t-shirt. Soon I'll be running in shorts.

Buteyko (90%)
Level 16, EBH 28, resting pulse 62

Locomotion
Run/Walk
(02 min/03 min) x 6 intervals
Mileage 1.79
Cadence
Avg spm 62, max 82
I was doing a good job controlling my pace, so I threw in a few hills to spice things up. I'm learning to control my pace; steps need to be much smaller than I realized. Also doing a better job of absorbing/transferring energy with the feet, achilles tendon, calves. And using that stored energy to execute a controlled stomp on the ground by landing with a mid-foot strike. Those tissues feel "used but energized" afterwards.

HR
Avg 113!
Max 133!
HR much better today.
upload_2018-5-2_9-27-57.png
 
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Soon? Soon? Good lord man, I was in shorts last night, and again this morning. When is it shorts weather down there? It was 71 here this morning......what was it down there......70.....? :D:p:D:p:eek::eek::eek:

The Nail said:
Finally t-shirt weather again! HALLELUJAH! Super awesome to run in a t-shirt. Soon I'll be running in shorts.
Click to expand...
 
05.03.2018 - Recovery

Buteyko (90%)
Level 14, EBH 28, resting pulse 75

Movement & Stretching
Somatic Exercises
AR Toe/Ankle/Feet Series
Downward Dog
90/90, QL Straddles

I am going to start combining one run day and one kettlebell day, so no KBs today. Tomorrow will be the KB/run day. Last week I did it by accident, and it worked well. I’ll do it on purpose for a while and see how it works. I am also going to kick the Buteyko work up, probably 2-3 back to back level 16s. I’m at a pretty good spot, over all.
 
05.05.2018 - Deadlift 1.1
Up at 07:00
Train at 9:30

At home:
Double KB Front Squat
24k x 5r x 1s
TGU
24k x 1r x 1s
I didn't know if gym would have a section of clean floor for me to do this which is why I got them in at home. Next week I will do them at the gym.

At Gym:
Barbell Deadlift
225 x 1r x 1s
255 x 1r x 1s
295 x 1r x 1s - Started Hook Grip
325 x 1r x 2s
285 x 1r x 6s

Even after not touching a barbell since December 2015, this went great! I could have went heavier, but I forgot how uncomfortable that hook grip is. Totally unprepared for the pressure when I went to 325.

325 went up easy both times, just wasn't prepared for the hook grip pressure. All the swings, get-ups, and snatches paid off as my pull has never been smoother. They also gave me the ability to utilize my muscles like never before: the contraction I got in my hamstrings, glutes, and lower back even with the warm ups surprised me. I’ve never felt that before. This is the first time with deadlifting I’ve felt like my posterior chain was drawn tight as a bow string. And this is far from my all time PR pull...

The deadlift also showed me how terrible of a job I am doing at keeping my elbows locked with both swing and snatch. Can definitely apply some lessons to my snatching

It was amazing to be back under a barbell again! Absolutely amazing. I missed the barbells more than I realized.
 
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05.06.2018 - Recovery

Buteyko (90%)
3 x level 16s
Resting pulse: 69
EBH 28, 27, 23
Max 37, 36, 30​

Somatic exercises

Locomotion
Walk
45 minutes
Mileage 2.34
Cadence Avg spm 56
HR Avg 107, Max 117
Pace, 18.53 min/mi​

My lower back was sore when I woke up today. Buteyko, somatic work, and walk helped. Still feeling awesome after getting to play with barbells yesterday. It was a really nice walk despite the rain. Quiet, the rain fall was calming, and lots of baby ducks to look at in the park.
 
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