Swanand K.

Swanand K.

Kenzai Run 10k | Graduating (Member)
Kenzai Run 10k
Program progress:
Not really 'graduating'! 

This is definitely a much more fast paced program than what meets the eye. Once I missed about 7-8 days in the middle, I couldn't really catch up but something's better than nothing. I will possibly do another week of the program or repeat it next year. Good luck everybody !

A better week than last but still not able to go the distance on distance run. I managed just about 7k today ( versus 11 k required) . I will probably do a week more after the program ends to get to the 10k run. For cross training got on to the elliptical cycle after a long time and that was fun. Many years ago when I had a back issue that was pretty much only cardio I was allowed and that too at quite low resistance but with Kenzai jump rope became my go to cardio. So it was good to be re-introduced to an old friend.

Good luck all - just a week to go !

Prodding on

I am doing this at my own pace - not that I like it that way but I think it's a good lesson in prodding on when circumstances are less than ideal. I could do the strength work last week but the best run I managed was about 5k in 35 minutes. Today I did about 5.5k in 40 minutes - not a blistering pace and quite off the distance runs prescribed but I opt to look at the bright side. These could have easily been "I am recovering" Netflix and pizza evenings but am happy that I am offering at least some resistance :) Good luck team - am cheering all of you on as this gets to the business end

I started Run 10K straight after I was recovering from a shingles attack but turns out the body hasn't fully recovered and the exertion caused some marked weakness and lowered immunity caused some viral attack. I have consulted a Physician last week who put me on immunity building and recovery fluids and having not exerted for better part of 10 days, I feel renewed. I know its a big gap but I don't want to sign out as this programme allows you your pace of doing things for most part. So I am going to pick up the threads from here and start the gradual journey upward . Good luck all !

Run 10K : Week 1 Review

A decent week in the books. Got a break in the rains that allowed me to run outdoors for the distance run. Quite slow on the start but am not complaining as I hadn’t run a 5k outdoors for three months or so. In questions of the week

What intimidates you about running ?
I have grown up playing a lot of ball sports where your skill-set with a moving ball or what people call ‘ ball-sense’ is quite important. At most ball sports the bigger skill is not to generate momentum but to control and channelise it. That’s where running could not be more different. You have to almost entirely generate the momentum on your own through a combination of body and mind and that sometimes is a significant drawdown on your will power.

What intrigues you about running ?
After most good runs, I get this great feeling as if I have cleansed myself. I feel lighter on my feet and generally in a positive frame of mind and that typically spills over into at least next few hours. I know there must be a scientific explanation to this revolving around chemical releases etc but this part of running ( post-running) actually intrigues me - how this is an almost fail-proof pick-me-up.

Good luck team. Let’s do this together

KB 2 - A Tale of 10 weeks and 3 weeks 

I would say I had good 10 weeks and things went downhill for last three weeks - combination of travel, work pressures and the flu. But I look at the bright side of things i.e the good 10 weeks and now that things seem to be on a more even keel - I hope I can get back to regularity. This as always is a journey with no full stops and that's probably the best part of it. Tomorrow is a new day ; so long amigos ...until we meet again !


After a whirlwind back home now and see clear 23 days ahead of me. I want to give this my best shot. During travels, diet didnt blow out but timings were erratic with large gaps between meals. I managed to do at least some cardio everyday but couldn't manage the full workout on all days.

Was just reminded today how good a full workout feels - hoping to max the final stretch. Good luck team !

PS- Ok, here's the smoking gun from cheat lunch !


I am embarking on the toughest 9-10 days of the program. I am travelling to Europe and Latam on work with meetings all through the day and multiple flights. The return flight to Mumbai is going to be 30 hours plus including layovers and I miss full two days in transit , including the time loss. I am not thinking too much about this - jump rope is packed in and I am going to focus on one day at a time.

Decent last week and managed a good run on the treadmill on Sunday. Its started raining here so options for outdoor cardio are reduced. The diet is getting a bit tiresome now especially the dinners but I know this phase - there is light around the corner :)

Good luck team !


Another ' punch the card' week in. Managed six and half workouts and generally on point with diet. Went out for curry dinner one night as indulgence and boy, did I regret it. Not only did I not enjoy the taste neither did I enjoy next 24 hours. To be sure this is my regular joint that I have eaten at and enjoyed a zillion times but last week the flavours and spices were a bit too much. It was like taking a guy used to mellow lounge music straight into a blaring discotheque. I had a splitting headache next morning ( am assuming related) and thats where the half workout came in.

There are lot of lessons about the valley but am not feeling it right now. Have become almost unemotional about this and dont know if thats a good thing. The only emotion I encounter once a while is impatience when a see that stubborn belly fat.

One thing that got me from Day 47 workout was crab walk after three triceps workouts - i could barely manage one 30 sec walk. Isn't crab walk after triceps a bit too taxing - was it there by design ?

I ran for the free cardio and is it sticky or what . Last five minutes stretched for an eternity. Got some conference days this week and Grok may growl but I hope I can keep him on a leash. Good luck team - here's the business end of this !

KB2 Week 6 Review

A much better week in the books with all workouts and diet pretty much on track. Had a couple of small things creep in but no big blunder. During a K program, I consciously cut down on the social engagements and sometimes it feels a bit paradoxical - you want to be out and about when you are looking and feeling good but that sets you back on your journey of looking and feeling good. May be a discussion for another day

With apple dinners - am ending up having two apples most days. Mid-morning thats the most handy fruit to have in office. Hope thats not a no-no

Lindsay's trainer shout asked about a ' little victory ' in recent times. I would say my skills with the jump rope. As I finished jumping rope for 18 minutes yesterday without a break, I remembered my wild jubilation ( including hi-fives) when I managed to do 100 jumps in one go. This was about three years ago. I dunno about other things but I have found a new fav cardio for life :)

Good luck with Week 7 team - we cross the half way mark soon !

This has to go down as the worst week of the program thus far. I cringe when I make excuses but here is the truth - I had to fly out to Singapore last minute and was holed up in a windowless meeting room for almost 9 hours for two days and for some reason I find it more draining than an hour of serious exercise. Missed two workouts in the process ( covered the third missed one on Sunday - I know not ideal but...) It was my birthday combined with a farewell in office so some alcohol crept in . So diet hasn't totally derailed but was erratic - I would have under-eaten on overall grams but the composition was far from prescribed.

Back on home turf, I am wanting to absolutely slam this week - both workout and diet wise. One and half days into it - am at 100%. Hope the streak continues. Good luck team - we are in this together !


Decent week in the books. Got all workouts done and diet has been cleaner than last week. For indulgence , I had a bowl of khow suey and some vodka and tonic. Controlled the urge to have some of the other stuff thats heaped around everywhere in an Indian wedding.

For cardio, did a 5k run. Its hot and sweltering in Mumbai and despite running late in the evening I was sweat drenched by the end of the run. The ever-helpful Runkeeper app told me its my 13 th fastest run - yeah, thanks for that. I am not very fussed about music while doing cardio and opted to do this without any. May be the next alt cardio I will get some 180 BPM stuff banging in my ear.

After a month on the program ( three weeks for me) I weighed myself and am at about the same weight as end of Chisel , three weeks ago. I take this as a positive given that I had no gimme weight to start with at the beginning of the programme and was able to maintain my end Chisel weight. Hoping for some gains ( losses) from here on.

I am quite reluctant to discuss diets with the nutritionistas who have a view on everything. But whenever I do, the biggest surprise for everybody is fruit at night ( i have about 200 gms). I have listened to many a sermons about not having fruits at night et al and turned a deaf ear to all of it. However, would like to know a bit more about the science around this - why do nutritionistas treat fruit at night almost equivalent to arsenic and whats the K stance on this.

Mule-on team. The real stuff starts soon ! Good Luck.

Managed to get all workouts in. Having recently done Iron I am sub-ing some of the band work with weights and machines and am liking that. The part I have to really clean up is diet - not that its derailed but little things creep in. I know that the magic happens when you can run this real squeaky clean and that's the endeavour.

Enjoying the measured intensity of workouts thus far and timely lessons. Good luck team !


Last April on an impulse I went into M&S and bought the smallest shirt available there without trying. The challenge was to fit into it by the end of KB3 which I was finishing in May. I almost got there but wasnt comfortable enough to wear it to office. Since then its been hanging unused. I think its time to resurrect that target. I am not going to weigh myself on the program or get into too much body fat analysis but this white shirt will be my barometer. Here are pics from today - notice the jutting belly and man boobs ! Not for long , not for long :)

I am a late starter for the program as I was finishing Chisel during the first week. After a demanding program like Chisel, this has been bit of a release week for me and I must confessI haven't been 100 % diet.

Managed all the workout despite spending some 12 hours in office most weekdays. That amount of time at work wears down your willpower shield and a biscuit or two creep in. Need to clean that up. Had a work related evening and though I stayed clear of alcohol, some carbs and half a scoop of ice cream came through.

Again a big week work wise - but hope to be more mindful on the diet . God luck team !

End of Week 4



Kenzai Run 10k
Kenzai Run 10k


Kenzai Body
Kenzai Body

Kenzai Body 2
Kenzai Body 2

Kenzai Run 10k
Kenzai Run 10k


Kenzai Body 3
Kenzai Body 3

Kenzai Iron
Kenzai Iron

Kenzai Chisel
Kenzai Chisel