S Run - Beach Pulls - May 31

9:24 to Beach, 9:21 home. Not much to report there, except that the left achilles started to squawk, but then after a quarter mile or so, inexplicably shut up. Using the old NB flats today.

8x max reps on the big green at Beach - 4x neutral grip, 4x chin grip in .40 with .40 RI. 11.31.

Tomorrow, we begin in earnest.

7.5 hours/48 hours. 30 minutes total, PE: 7. 221/13.

Muddie Phat Tyre

Grains
.5 lbs Victory Malt
.5 lbs Briess Caramel 60
1 lb Fawcett Pale Chocolate

Extract
1 lb Pilsen light dry malt extract (60 min)
6 lbs Munich malt syrup late addition (slated for 15 min, gave it 60)

Hops
1 oz Perle 9.4% alpha (60 min)
1 oz Hersbrucker 2.4% (15 min)

Yeast
Safale US-05 Ale Yeast. Started it only an hour early on honey and white sugar. Optimum temp: 59°-75° F

25 minute steep up to 170 with all the grains. Gravity reading after was negligible: still .1000 … .1001 maybe. Everything else went like clockwork, except for throwing down all the extract at the beginning of the boil. Think that was good for a protein break, but also did something special to the sugars in the Munich as we ending with an OG at 1077 instead of a predicted 1052.
Guess we could've added some water as we had a bit of extra head space, but ... hmmm.

Going to boil some now.

Strap yourselves in, it's going to be a bumpy night.

S Run - Intervals - May 29

7 tenths, one on, one off during the trips over and back from Beach. Full walk/jog rests.

Once there, 3x figure 8's around the horseshoe pits and skate park in 2:18-2:14-2:15 with 2:18 rests.

The obligatory Maylow lap once home.

8 hours/48 hours. 39 minutes total, PE: 8. 220/13.

S Run - Train Grade - May 27

5x in .50 on 3.00

Nice cool morning. Was amazed to find my head and hands steaming after the run. In Bako. In May. Are you kidding me?

11.03 there. 14.56 without the final rest. 13.56 on the way back, with a visit to the weir to check on the hyacinth.

Not really any trouble making the time, smooth is fast. Friggin' left achilles didn't like it though. Spent the afternoon limping around.

8 hours/12 hours. 40 minutes total, PE: 8. 217/14.

Ca - Death by Pullups - May 26

Buy in:
3x20 hyperflexions/pumps

Death by Pullups
12.9 rounds
Straight pulls. I got 4 hours sleep and an overdose of stress, and didn't expect much. And, I had the number 12 in my mind, which probably self-fulfilled the prophecy. I know - dammit, I know - I can do better.

Push Press 5x5 @ 135#

4 hours/forever hours. 32 minutes total, PE: 8.

Wl - Squats - May 23

Only stretched yesterday. Yes, still off schedule, but Mondays are traditionally this.

10 reps
Overhead squats @ 45/65/95
Front squats @ 115/135/135/135

12/10 reps
A-frame @ 6/Seated calves @ 45s

Shoulders still start off so tight. Front squatting, I'm not getting my elbows up at all.

8 hours/48 hours. 34 minutes total, PE: 6. 220/14, 222/13 pm.

AR - Bike Ride with the Trooper - May 21

Something more was supposed to happen today, but since I'm off schedule, I settled for a bike ride to Woody's with Kdawg. Did a few rounds of max rep pulls and dips there. Long ride for a guy still on training wheels, and he made up exercises there on the parcourse. Proud of the little man.

S Run - Mixed Run - May 19

Anticipated a different workout altogether today. Eyes snapped open at 5:30 and didn't close, so put on the running shoes and thought I might do some pyramid intervals. Took ten steps and remembered why running after deadlift day is always a harrowing experience.

Thinking along the way that the single-mode endurance workout is a thing of the past. Calling this a "mixed run" means that you get to run your run, but punctuate it with other stuff that makes the running suck. Move the blood to your arms, or quads, or just punish yourself with unrelated activity. Dice run FTW.

Whatever. Part of the game is the person in the driver's seat telling the vehicle WTF to do. Charged over to Beach and did 7 sets of chins in 40 on 40. Started at 6 reps and held it until the last couple.

Running home (and here's where it gets weerd) encountered a Smart and Final cart stolen from the store on F street by some passer-by (read: Shopping Cart Dipshit Thief). Thought I'd do my good deed for the day and return it as best I could, so started pushing it on the bikepath until I ran into the pile of cinderblock that SCDT's have been throwing into the canal. I picked up all the bricks, put them into the cart, and pushed it all home. To my surprise, I found that it was not easy. Not just on the deadlift-softened legs, but the delts were frying as well.

My thinking: maybe I need to buy a prowler. Or build something nasty to push.

Ended with the obligatory burn around the long block racing against the dog.

7.5 hours/16 hours. 33 minutes total, PE: 7.

Wl - Dead Reps - May 18

Back on the standard.

3 rounds
12 Overhead Sqt @ 65 / 10 Extensions @ 205 / 12 Seated curl @ 115
...one more set of the squats, just 'cause. Man, the arms were tight starting off.
12.30

5 rounds
10 deads @ 155 / 12 Calves on the A-frame @ 6 / 8ish Seated calves @ 60

7 hours/52 hours. 30 minutes total, PE: 7. 222/13.

S Run - Mile Time - May 16

Mile for time. Jogged out to the Golden state bridge to start at that mile marker, and finish at the Oak St marker. What a long distance a mile can be. Half mile point to .75 seemed like hell.

Using my iPhone to time, I finish and tap the lap counter. I look down. 10.30. My whole life flashes before my eyes. I sold out and the best I could do is 10+? My life is over.

Look again and see that the 10.30 was my lap time to the starting line. Actual mile was 7.23.

Not great, but with lowered expectations, seemed like a real coup. And, I can stand tall again.

8 hours/13 hours. 26 minutes total, PE: 10. 218/15.

AR - On Demand - May 15

Futzing around with the ExerciseOD channel with Kater and the kids. CC hung in there for all 4 episodes. Lots of core and kicks. Then, just a nice bike ride to get hyacinth for the pond.

9 hours/24 hours. 60 minutes total, PE: 6.

AR - 3x3 - May 14

3x10/11/12
Push Press @ 120#/KB swing singles @ 1.5

7.5 hours/72 hours. 12 minutes total, PE: 7.

S - Run to Yokups - May 10

Easy run over to Yokuts in 13.22, then 6 x max reps chins (7's)/5x max reps dips (10-9-8-7-5) in 40, rest 40. Back home in 15.11, and a block circuit with Maylow for good measure.

8.5 hours/12 hours. 47 minutes total, PE: 7. 218/14.

Wl - OverComing - May 9

In the morning, I felt like it. At noon, I felt like it. At 5:00, I did not feel like it. But I did it, nevertheless.

10 Overhead Sqts @ bar/65#/85/105/125/105/85/65

Calves @ 5 on the A-frame/seated @ 2

Shoulders have been uncharacteristically tight and - uh, arthritic - feeling. Figured this would set 'em straight. A day later, I think so.

M Bike - Double Session - May 8

AM:
6 and 6 rounds
max reps Push press @120# (10's to 6's)
Kb swings 10/11/12/13/14/singles @ 1.5

PM:
MTB to Jewetta and back. Beautiful weather. Not a lot of wattage in the legs.

8 hours/36 hours. 12 + 60 minutes total, PE: 8.

Ca - PullPush Tabata - May 6

The fastest 8 minutes in sports. 8 rounds on the pull up bar (6's, then 5's, then a 4), then 8 DBs on the declining bench @ 55#s (6's, only a 1 on round 7, but 6 again on 8). Quick and mean with a good CNS response.

8 hours/36 hours. 8 minutes total, PE: 9. 217/15.

S Run - Train Grade - May 5

Last time I did this, it was 11.29 to the hill, 5x the train grade in 47-50 on 3.00, then home in 11.57; end with a quick trip around the block with Maylow.

This time it was 12.14 to the hill, 5x the train grade in 54 on 2.45, then home in 11.17; end with a quick trip around the block with Maylow.

Little less RI makes a difference.

6 hours/48 hours. 45 minutes total, PE: 8.

S Run - Tabata - May 1

To Beach and back, 14 tabata rounds running total. 6 rounds of chins there. Really tight on the way out the door, really fell off in the later pulling rounds.

8 hours. 28 minutes total, PE: 7. 221/16.