Friday, January 30, 2009

10 Miles of Hades

Went for a little 10 miler after work. Did some conditioning exercises after every mile.

Went something like this:
1mile/100 lunges - (50 each leg) walking
1 mile/ 100 Hindu Squats
1 mile/ 50 in cadence mountian climbers.
1 mile / 2 minutes leg lift at 45 degrees and hold (30 second sets)
1 mile / 2 min of torso lift at 45 degrees and hold (30 second sets)
1 mile / 100 standing torso twists. flex glutes and let trailing foot pivot, stretches the hip flexors.
1 mile / 50 in cadence flutter kicks
1 mile / 100 hindu squats
1 mile / 100 lunges - (50 each leg) walking.
last mile, go inside house, start crying.

My legs feel like crap O-la. I guess that's why I did it.

Thursday, January 29, 2009

Thursday Workouts

Got off my arse this morning and went to yoga! Finally! I don't feel like such a slacker now.

Did a quick workout at lunch.

6 minutes of Indian Club swings
2 sets 40 reps kettlebell snaches 35lbs 20 each arm
1 set 40 reps kettlebell swings 35lbs 20 each arm
3 sets of 30 reps bulgarian bag swings. 15 each direction

This workout went really well, I would jog about 40 yards between sets.

After work I did some stretching of my hip flexors, and some back bridges, and wall walking.

Wall walking is where you are two foot lengths away from the wall with your back facing the wall. Then flex your glutes and begin to lean back till your hands touch. Then you walk your hands down the wall leaving your feet in place. If your hip flexors are flexible enough, you can do this no problem. Mine arent so Its hard as hell, but getting alot better.

Then I hit a quick workout with the kettlebells.

3 sets 20 snatches. 10 each arm
3 sets 20 swings. 10 each arm.

Afterwards, I went to kung fu and tai chi practice. I am preparing to test for 1st brown in kung fu, so after stretching and drills I worked on my material.

In tai chi, I am preparing to test for blue sash. So I am working in the tai chi sword form. I basically have it down now, I just need to work through the form with proper tai chi breathing.

On tai chi 24, I am pretty good with this. I have really been focusing on breathing properly and am aware of my weight in each movement of the form.

Wednesday, January 28, 2009

Wednesday was a Good Day!

Today was a little better than yesterday!

I didnt get up and go run like I should have, so shame on me!

But, at lunch I did a little workout with the Bulgarian Bag and the kettlebell.
2 sets 40 reps kettlebell swings 35lbs. that 20 with each arm.
2 set of 20 bulgarian bag swings, 26lbs. thats 10 to the right and 10 to the left.
1 set 200 hindu squats.

After work I did:
4 sets 30 bulgarian bag swings.
2 sets 20 kettlebell snaches. 10 each arm
2 set 40 kelltebell swings. 20 each arm

Then off to Bikram Yoga for 1.5 hours of sweat, and stretching.

Not bad, but still building, I really need to get serious with some core exercises.

Tuesday, January 27, 2009

I Wussed Out

Today I had these big plans to go to yoga in the morning, then at lunch I was going to do some kettlebell swings and bulgarian bag swings.


I woke up, feeling, not too bad, but talked myself out of yoga.

At lunch I didnt do anything because, my hips and lower back were still a little sore from Sunday.

I did end up going to kung fu and tai chi so I get some kind of saving grace there I think.

Old man winter came down to visit us today so its going to be cold as hell in the morning, but hopefully there will be no wind and I will do my run.

We will see.

Monday, January 26, 2009


I hadn't heard that expression probably in 10 years. I am going to bring it back, well maybe.

Great news today, the short rope came in along with my Bulgarian Training bags.

The Gerard Trap bar did not come in, but I have enough to keep me busy for now.

I watched the "How To" video for the bags. Wholly shit, brother! We did not have wrestling or powerlifting in my high school and as far as the wrestling goes. Thank God!

This training bag was designed by an Olympic wrestling champion and he is now the coach at the U.S Olympic wresting training camp.

Those dudes have some power. Torsos that are like brick walls. Strength up,down,sideways,crossways, backwards you name it they have some strength. And some hellacious muscular endurance.

For endurance running, I dont see the need to get my heartrate that high, but I am going to do it anyway because I think it will pay mad dividends.

For today, I just went to Bikram Yoga. It was an hour and half of sweat and almost some tears. I am getting much better, with marked improvments in flexibility and balance. I was finally able to grab both my ankles and do the bow pose on the floor. That was a big step. I still cannont do camel pose, but I will get there one day. I needed the good stretch and will be back tomorrow morning. 0600.

Well, I had some more thoughts but In the middle of writing and doing laundry and vacuming I forgot.

Sunday, January 25, 2009

2 A Days

Went for a little more action this afternoon.

Here is the workout.

50 kettlebell swings 35lbs 1 set. killer
200 hindu squats 1 set. also very killer
10 pull ups.
5 minutes of jump rope with a 2lbs rope.
100 yard farmers walk with 45lbs dumbells for 2 sets.
4 sets 50yards of bear crawls
4 set 50 yards of lunges with 12lbs medicine ball
10 kettlebell presses each arm 2 sets
10 kettle bell snatches each arm.

Getting a little more intense, but still feeling my way around.

We will see how this week plays out.

Nice Weekend, So Far

Well yesterday I ran the Endurathon 25k run in Bulverde.

I ran a 9:45 pace so that brought me in at about 2.5 hours. It was little slower than last year, but I have not been working on speed at all so I was okay with it. I tried to run it on two hand helds, no salts and no gels. Its only 15.5 miles, but I wanted to see how my body would respond.
As I thought, It started getting pretty tight about mile 11. I ended up have about 4 cups of heed and had to refill one of my bottles at mile 13.5 . I took one Enduralyte and 2 sport beans. Thats pretty light for me. The course was very hilly, and it was cold with pretty significant wind gusts.

Today, I woke up early at 0630. I took my indian clubs, kettlebell, medicine balls and jump ropes to the practice field at the local high school and did a workout. Here is what it looked like.

3 min Jump Rope with 1lb rope.
Indian club swings, 1lbs clubs - 4 minutes. 2lbs clubs 2 sets of 3 minutes.
50 Hindu squats 4 sets
150 hindu squats 1 set.
35lb kettlebell 10 swings each arm 4 sets . 20 swings each arm 1 set.
50yards of lunges 4 sets
50 yards of bear crawls 2 sets
10 pull ups.

This is a sort of trial workout, I hope to "bring on the pain" in future workouts.

Till next time.

Wednesday, January 21, 2009

A Workout Worth Blogging About

Wholly Shitcakes!

I have been mentioning about this combat conditioning book I bought by Matt Furey.

You see, lately, I have not been motivated to go to the gym or to run! I like both, sure, but I just felt there was something missing.

I finally decided to listen to what this dude Matt Furey had to say and incorporated some of his recommended exercies into my run.

It was an 8 mile run, which is not too long, but here is the break out:

Mile 1, 50 lunges
Mile 2, 25 hindu squats
Mile 2.5, 50 yards of bear crawls uphill.
Mile 3, 10 hindu pushups, 15 yards of duck walking.
Mile 4, 30 seconds of Pleasent Valleys (seated, riding bicycle, pick cherries with hands)
1 minute of leg holds at 45 degrees
1 minute of torso holds at 45 degrees
Mile 4.5 50 lunges uphill.
Mile 5.5 50 yards of bear crawls uphill.
Mile 6, 50 hindu squats.
Mile 7, 50 lunges.
Mile 7.5 till finish, race walk.

Dammit man I feel like I got the shit kick outta me. Legs are in a real bind.
This is kinda weak, but my first time. I will go for more next time.

Give this workout a shot and let me know how you like it.

Tuesday, January 20, 2009

Habit? Rabbit, Bilbo Bagget.

So, I am supposed to be getting into this habit of updating my blog with my workouts everyday.
Which seems rather easy if you workout! ahahah

Actually I have been doing a few things, but nothing to really constitute blogging about.
I am in a learning phase with some new exercises, routines, etc...

I bought a couple of books by Matt Furey: Combat Conditioning and Combat Abs.

I have been trying out some of the exercises in these books and I am working on a routine I can do with these, indian clubs, kettlebells, bulgarian bags, medicine balls, the Gerard trap bar and jump ropes.

I want to substitute my "gym" workout with these and then maybe hit the gym once or twice a week for some social interaction. hahaha

On Wednesday and Thursday of last week I went to yoga. On Saturday, I ran about 2 or 3 miles and went through all of my kung fu material. 4 long forms, 2 weapons forms, 30 short katas and 20 sparring techniques. Also I went through Tai Chi 24 and Pak Wa section 1. I worked a little with the medicine ball doing woodchoppers, russian twists, and lunges. A little work with the kettlebell and with the indian clubs. Focusing on deep breathing. Six seconds in and six seconds out.

On Sunday I went to yoga and then just rode the motorcylce for a while with a buddy of mine.

Monday I worked a little bit on my new exercies with the medicine ball, indian clubs, kettlebell and some jump rope. Tried a few back bridges, hindu squats, hindu push ups, and handstand push ups. (these are hard as hell)

Did the same today and and went to kung fu and tai chi practice.

I need to get a solid routine down, one for an extened workout on sat and sun and one for lunch time during the week. Also one for in the morning before my runs.

Still working on that, will let you know when I have everything finalized.

Tuesday, January 13, 2009

Updates to the Updates

Well, I ended up running the Bandera 100k. I let another runner talk me into it! Dammit. I think it was due to all the energy and excitement. I have been having issues with my hip flexores and IT band. It went well though. Just under 15 hours. I can not complain about that. Good energy the whole time I had a good time visiting with everybody and running and helping out. My dog, Lacey, didn't give anyone too much trouble either. During the run, I tried a few different techniques to make sure that I kept my hip and lower back loose. I did sideways cross-legged steps up the hills and did 3rd world squats from time to time and also walked up hill backwards on occasion. These tricks kept me from alot of pain. Also I really focused on tensing my glutes to push the hips forward and stretch the hip flexors. My booty was sore, but thats better than my lower back.

I am suprisingly not as sore as I thought I would be. The only thing that is really sore are my quads. My lower back and hamstrings feel like a million bucks.

I did not do anything for recovery on Sunday. I help take down some of the tents and helped fix a flat tire before leaving the state park. Breakfeast was served and it was very tasty. After I made it back to San Antonio, I cleaned myself up and headed over to Hooters for my Sunday beers. After about 4 I went on home because there were no good games on and went to sleep.

I was supposed to go run hills on Monday morning with the running group, but after waking up at 0500 I realized that my ankles were swollen ass hell, as they usually are, but worse it took me about 5 minutes to get up off the floor. I texted to the group that I would not make it.

Monday night I went to Tai Chi at 1930 for a 30 minute meditation seminar and then went through the first 24 Tai Chi movements. I made to twin peaks strike the temple but forgot the rest.

Tuesday morning I woke up at 0500 and went to Bikram Yoga and went through the 1.5 hour session in 105 degree temperature. I felt pretty good by the end, but my quads are still sore.

My kettlebell and indian clubs came in on Monday! Very excited about that and watched the instructional videos. My had grippers also came in, from 60 to 360 lbs tensile strength. I plan on working my way up to make my hands very strong.

Thats it for now, heading out for some light warm up at home and then to Kung Fu and Tai Chi.

Wednesday, January 7, 2009

Another One Today

Well I was not satisfied with my times on this mornings workout so I figured I would head back to to the track and put in a few more loops. Here is the deal, 3 400, 2 800, 1 400.


1:29 400
1:34 400
1:21 400
3:02 800
3:13 800
1:22 400

I ran my fastest every 400 and 800 today, mostly because I never timed them before. So with that being said, those times are base lines. As they used to say on the Jefferson's sitcom, "Movin on up!"

These were with a walk/jog recovery lap in between.

I wan to get to a 1:00 400 and a 2:20 800 by the end of the month. So wish me some luck.

Also did my lunch core and stretching routine for 45 minutes. Had some success, but this core stuff will be an uphill battle for me.



Getting Back Into It

I know it has been a while since my last post and I told a friend of mine that I would start posting daily training updates to my blog, so here goes.

Basically since the San Antonio marathon I have not been doing any serious running. I was not sure what was wrong, but my lower back was killing me. It hurt to sit down. I started doing Bikram Yoga at the begining of Decemeber because I really had no other alternative.

When you can not do your kung fu, run or hell, even sit down I gave it a shot.

After seeing me in severe pain and struggling just to sit up or lie down during the yoga poses, one of the instructors talked with me about using a foam roller and doing some hip stretches. He sent me some information all about hips and how to restore and or increase mobility in the hip musculature.

Basically, after a year of running ultra distances with very little stretching of the hip flexors and adductors and abducters, I had a type of adaptive shortning in my hip flexors. Try to do the tree pose with really tight hip flexors, you will get one hell of a laugh. It just does not happen. Or even a bow pose, ha!!

Anyway, I checked out the documents and have been learning how the glutes, the hip muscles and the hamstrings work together to provide stability while standing, running, etc... If you find yourself with tight hamstrings all the time, the issue is in your hips, not that your hamstrings are tight. The hamstrings are working double time, trying to provide stabilty which is the job of your glutes.

With that said, I have been making a real effort to stretch the hip flexors and other muscles of the hips and uppper legs.

I also looked at Rogue Running's website and found some running drills I have been incorporating into my workouts. Take a look at these, especially the sideways cross-legged running drill.

Also, I have decided that I need to make more of a commitment to kung fu and tai chi. I started back at tai chi last night and we did some excersises call I Ching Chings. Some forms are similar to yoga poses, but the real benefit are the breathing excercises which is also a benefit of yoga. I really want to see if chi (some mysterious internal engergy) is real, if I can develop it. We also did tai chi 24 which is the first 24 tai chi forms we learn, which I actually used to know but I forgot them and looked like an idiot. Dammit. I have some work to do there so I can get back started on tai chi sword. Kung fu is going well, but I need to polish off all my material so I can test for my first brown belt. It's been a year and half and most of the folks I started with are half way to second brown. My goal is to do all my kung fu material and tai chi material each day along with some key I Ching Ching exercies. For yoga I want to get to where I am going 4 times a week.

I bought some new excerise gear to supplement gym work and running. I have been in the gym lifting weights since I was about 13 or 14 years old. So that is like 17 or 18 years and, frankly, I am getting bored with the same ole excersises. I have plenty of strength and power front to back, but no power lateraly. Basically, because I have no core strenght. I have not done serious core work ever I dont think.

I bought flooring for my garage to make a place to do my kung fu and tai chi and also to do core type excersies that I dont feel comfortable doing in the gym. Namely hip thrusts and swiss ball crap. Also foam roller stuff.

Here is a list of of the equipment I have bought and plan on learing how to use to build a strength base for my summer hundreds and to generally experiment with some new stuff that actually is very old school.

Medicine Balls 9 and 12 lbs.
Indian Clubs. 1 and 2 lbs
Kettle bells. 34 lbs
Resistance vest.
Heavy Jump ropes.
Hand grippers up to 140lbs tensile strength.
Running parachute.

I am considering ordering a set of Bulgarian Bags, but I want to spend some time with the stuff I have now and then maybe those. They do look really cool though.

Here are the weblinks if you are interested in any of this equipment:

Here is a link for heavier indian clubs: ( I want to learn how to use these before stepping into the big leagues)

Here is what I did Monday for training:

5 hill repeats with the 9lbs medicine ball.

Also spent an hour walking and carring the ball to the side and front using both one and and sometimes both, trying to keep my abs tight the whole time and working on breathing. I wore an old school resistance vest I bought back in high school. A Bo Jackson resistance vest. These things have come a long way since then. I wore ankle weights during the walk.

On Tuesday I went to kung fu and tai chi for an hour a piece. Did lots of kicks and stretching. In tai chi we did some of the I Ching Chings so I got a good workout doing breathing exercises.

Wednesday morning we did 2 400 meter sprints on the track and 2 800 meter sprints.

1st 400 was in 1:36
2nd 400 was in 1:32
1st 800 was in 3:22
2nd 800 was in 3:36

After each fast lap we did a recovery lap. But on the first straightway we did half lunges and half frog hops. On the 2nd curve we did sideways cross-legged running. On the second straightway we did backwards running. I did the lunges and the curve and straightway with the 9 lbs medicine ball.

Okay, thats it for now. I am off to lunch at home to do some stretching and and abdominal work. I have done this the last two days and plan to make it part of my routine.