Ward Willis

Ward Willis

Kenzai Member
Head Trainer

It is Monday. That means I'm back again with the weekly accountability check-in. Here goes.

Monday - Brisk walk, yoga, 8 minute abs
Tuesday - Brisk walk, yoga, 8 minute abs
Wednesday - Mountain bike ride
Thursday - 6 mile run
Friday - Sea cycle excursion, 4 mile hike, Bloody Mountain Bike ride
Saturday - Mountain bike ride
Sunday - 10.5 mile run

I was all over the place this week. And I feel it. Last week I hit the strength notes. This week, I didn't. Just need to be a bit more consistent to bring all the variables - mobility, strength, runs, diet, flexibility - together for the final push. Marathon date looms. Sept. 27th will be here in a blink. Alas, I know being more ready probably means mountain biking less. BUT WHAT KIND OF FUN IS THAT!?!

Song of the Day: Binz by Solange https://www.youtube.com/watch?time_continue=42&v=83LeK-t-kTw


Portland, Maine is on the map. The word has long since got out (thanks New York Times, Bon Appetite, Outside Magazine). Great beer, food, coffee, and people has them coming in from near and far. This week I had pals and fam hit town from places including Asia, Texas, North Carolina, and New Hampshire. Happy to say my training remained largely on track. Sometimes the busiest weeks, are the best weeks.

Monday - 60 minute walk, yoga
Tuesday - 6.5 mile run, full body bells workout
Wednesday - 60 minute walk, yoga
Thursday - Hoops
Friday - Mountain Bike Ride
Saturday - 6.5 mile run, full body bells workout
Sunday - 16.5 mile run

I am currently dealing with both runner's knee and IT band syndrome on the right side. This showed up on the first ten steps of my 16.5 mile run on Sunday. To run with pain the entire freaking time was empowering and horrifying. I'll do my part this week to address these niggles proactively.

This week, my long run is only 13 miles. Only. Shiiiiit. When did 13 miles start sounds like not so many miles?

Pro tip: Running longer distances makes your feet really swell. The jedi down at the running store told me that it isn't uncommon for people's feet to increase in size - one whole shoe size - when they distance train. So I got a half size larger. Then today, when I put my dogs in another pair of shoes, they would hardly fit. So weird.

Song of the Day: Feel Good Inc by Gorillaz https://www.youtube.com/watch?time_continue=21&v=HyHNuVaZJ-k


Ghost? What are you going on about Ward?

Well I'm not taking about this:


Nor am I talking about this:


Nor this:


I'm taking about these:


I'm flying on my runs with my fresh new kicks.

I've also included a little shot of me and the crew hitting the courts. Summer in Maine is a dream.

Song of the Day: Summertime in the LBC https://www.youtube.com/watch?v=VUHBpkzdHbU


Another week of Marathon training in the books. Here is how it went.

Monday - Beach Ready workout, Brisk walk
Tuesday - Beach Ready workout, MTB ride
Wednesday - Beach Ready workout, Brisk Walk
Thursday - Beach Ready workout, 5 mile run
Friday - Brisk walk, Yoga
Saturday - MTB ride
Sunday - 15 mile run

Last week I resolved to hit more strength work. Nailed it. But...that resulted in running a few less miles. I was also feeling the effects of the longer run last Sunday, so I tried to dial down some of the impact by running a bit less and walking more.

The tricky bit is more strength training shows up fantastically on the MTB, but can leave my legs cashed out on the longer runs. I think I've figured out the perfect balance: two strength days, two yoga days, two bike days, three run days.

I've been flirting with a tighter diet. Flirting no more! This week things get serious on the diet front. I have set my maintenance diet to strict, and the kitchen scale has been dusted off. 8 weeks to race Day. I need to lose just a wee bit of fluff as the miles creep up. My knees demand it!

Song of the Day: Father Mountain by Calexico and Iron & Wine https://www.youtube.com/watch?v=lonTMlvxhQA


Hello. I've been using my blog to keep myself accountable as I prep for a monster run at the end of September. Here is how things shaped up on the fitness side:

Monday - 5 mile run
Tuesday - MTN Bike Ride
Wednesday - 30 minute walk, yoga
Thursday - 5 Mile Run
Friday - MTN Bike Ride
Saturday - MTN Bike Ride
Sunday - 13 Mile Run

This week was a banner week. I revisited the furthest distance I have ever run in a single go. And I did it in style, tackling the Blues Hills Preservation in Boston with my pal Dan. We rallied early, after staying up far too late, to mash some miles and take in the incredible views of the city at dawn. Temps were meant to be over 90 F so an early start proved to be a sage move.

I've done 13 miles probably 6 or so other times. As my marathon training evolves in the weeks ahead, I will be running the furthest I have ever run before. Whoa. New terrain ahead.

Today, I am recommitting to strength training. I've had my first niggle show up and I know it is in part due to my slack approach to strength training. I'm firm in my resolve to get back to it. And while a few weeks ago I wondered if 26.2 would be doable, I can totally see the path forward. That is energizing!

Hope all in the Kenzai-verse are happy and well.

Song of the Day: Sky Blue Sky by Wilco https://www.youtube.com/watch?v=e2Hfs8J6pHo


Week In Review

Monday - Big Lift, Mountain Bike Ride
Tuesday - 3 mile walk
Wednesday - 5 mile run
Thursday - Mountain Bike Ride
Friday - 10 mile Hike
Saturday - Trail Work (3 hours, 90 F)
Sunday - 5 mile run

Well. Make no mistake. T-Shirt sizzles. But I fizzled. Training (and doing R & D for Kenzai Marathon Program dropping in August) for my first marathon, requires me to really bring my A game to the cardio training. That and having winter in Maine end in about May, the last place I've found myself is in the gym moving metal.

I took the course to have a look at the goods and support the Beta trainees. I'm forgoing graduation. While I've trained every day for the past 28 days, I've only done 8 or so dedicated T-shirt workouts. I'll come back in the November session and earn the badge.

Cheers. Best to all always.

Song of the Day: Standing in the Shower...Thinking by Jane's Addiction https://www.youtube.com/watch?v=Q_3oOUfpdVY

The Week In Review

The beat goes on.

Monday - Mountain Bike Ride
Tuesday - Hoops, T-Shirt Ready Workout
Wednesday - 3 mile Run
Thursday - 5 mile Run
Friday - T-Shirt Ready Workout
Saturday - 12 mile Run
Sunday - 2 mile Walk, Yoga

I won't be collecting a badge come the culmination of this T-Shirt journey. But I will continue to read the lessons, support my teammates, and hit two workouts per week as part of my marathon training.

I will be back though. This course is rugged and will fit into my life better as I roll toward the holidays and put the marathon in the books. I G¥gotta have big arms to hoist the Christmas ale!

*At the time of this post...there was not a T-Shirt Ready course dialed in for November. But now there is. And what I am thinking is a serious group effort to lock in big arms, dope facial hair, and ridiculous xmas sweaters. Or CHANAKHA sweaters. Is that how you spell it, Fish?

Song of the Day: Patience by Tame Impala https://www.youtube.com/watch?v=rUmV-MorIKc

12 Miles

Don't run the miles you've got, run the mile you're in.
Don't run the miles you've got, run the mile you're in.

It was hot. It was hard. But I did it. The mantra helped. Alas, running 26.2 in September seems improbable. I'll just keep taking it one mile at a time!

Song of the Day: Peaches by The Presidents of the United States https://www.youtube.com/watch?time_continue=16&v=wvAnQqVJ3XQ

Week In Review, 4th of July

Howdy all. Another week has come and gone. Here is how the fitness shaped up:

Monday - Mountain Bike Ride
Tuesday - 3 mile Run, T-shirt Super Heavy Workout
Wednesday - 3 mile Run
Thursday - 5 mile Run
Friday - Mountain Bike Ride
Saturday - 2 mile walk
Sunday - 7 mile run, Mountain Bike Ride

It was a Holiday Week here in the States. My gym was closed and I was on the road visiting family mid-week. The T-Shirt routine took a major hit, but the marathon training is on track.

With the World Cup Finals and the 4th of July festivities hitting, my diet also took a major wobble. Alas, the plane has not crashed into the mountain. Every day is a good day to get it right. And I am on track for a great week with a 12 mile run in Boston looming on Saturday.

Hope the other T-Shirt Beta Ballers are well.

I'll be coming back to this course down the line when the decks are more clear. But I am enjoying the lessons and the Super Heavy Workouts are HARD AS HECK, in the best possible way.

Song of the Day: King James by Anderson .Paak https://www.youtube.com/watch?v=8IDmv0MoxR8


Another week in the books. Here is how it shaped up:

Monday - TShirt Heavy Workout, Mountain Bike Ride
Tuesday - 5 mile run
Wednesday - Yoga
Thursday - 4 mile run
Friday - TShirt Very Heavy Workout, 3 mile run
Saturday - 10 mile run
Sunday - Yoga, 3 mile walk

On track with Marathon prep. Tshirt is going okay. I traveled north mid-week to go Phishing, which resulted in missing a weight session on Wednesday.

In other news, Team USA will play Team England tomorrow in the World Cup. I have 50 burpee bets placed with a couple of my favorite Brits. Rollll USA and roll on Rapinoe: https://www.si.com/soccer/2019/06/28/usa-france-womens-world-cup-video-highlights-rapinoe-morgan-diani

Song of the Day: Cities by Talking Heads played by Phish https://www.youtube.com/watch?v=En1LRheLrNg

Kenzai ARMy

Woot. T-shirt Beta is up and running. Speaking of running. Team Shasta, full transparency, I am simultaneously tackling this course while field testing some of the workouts from our (fairly) soon to be released Marathon program.

I am 13 weeks away from running my first marathon ever. DIY style: https://www.google.com/maps/d/viewer?mid=1WJW0qx5ARQKzjwMeoc23u3uc83JEHQBA&ll=42.28384599502427%2C-71.08865749999995&z=12

This means I am good for three ARM workouts per week, a fairly strict diet, in addition to loads of running and biking. I am typically a pretty good teammate. But I'll be pulled in a variety of directions during this session. So bear with me.

Song of the Day: Bittersweet Symphony by The Verve https://www.youtube.com/watch?v=1lyu1KKwC74


The sun was out in Maine for like two days. Mashed some serious miles on the whip. Hungry for more. Alas, soooo much rain.

Monday: Big Lift, Big Bike Ride
Tuesday: 3 Mile Run
Wednesday: Big Lift
Thursday: Hoops
Friday: 5 Mile Run
Saturday: 8 Mile Run, 5 mile hike
Sunday: Groovin'

Song of the Day: Black Mags by The Cool Kids https://vimeo.com/13372934


Kenzai has thought leaders. It has entrepreneurs. Business leaders? You bet. Hard working moms. Triple check. What Kenzai needs is a Mayor (okay, Watson and Fish might have this already covered in an unofficial capacity). But I mean a proper Mayor!

Belinda (full disclosure, I sleep next to her) has raised the homing beacon and needs some ducats for her pockets. If you have a jar full of pennies sitting on the shelf for a rainy day or like a million jars (it is always raining in Portland), heed the call: https://kenzai.me/belinda/blog/kenzai-i-need-your-help

Seriously, asking for help (MONEY) is really freaking hard. So...please...do what you can.

In other news, we have a spicy little Beta program ready to jump off on Monday. I'll be along for the ride. Probably gonna get ripped. LOL!

Song of the Day: The Choice is Yours by Black Sheep https://www.youtube.com/watch?v=K9F5xcpjDMU


Summer has (finally) arrived in Maine. Mountain bikes. Hikes. House projects (yuck). Hoops. My pale ass even makes it to the beach from time to time.

With picnic days hitting, I've been hearing from trainees the world over about impending visits to Maine. Which is DOPE! Some are interested in hitting the beaches, others the bars, and others the barbells. As a jack of all trades, I'm keen to honor various request.

As far as those barbells go, Thomas (https://kenzai.me/thomas/blog/kenzai-live) and I have settled into a nice little maintenance routine. We hit the weights together on M, W, F. The goal is to keep things snappy. So we super set everything. And limit the fun to 4 sets of each pair. Here is a sample routine:

*10 minutes of rope alternating speed rope and heavy rope

Full Body
*Deadlift/Heavy Rope

*Squats/Barbell Shoulder Press
*Walking Lunge/Forward Shoulder Raise
* Switchfoot Jump/Turkey Wing

Kettlebell Crunch/ Kettlebell Russian Twist

I'm also meant to be prepping for a DIY marathon. Turns out, making time for biking, hiking, lifting, hooping....is easy. Running. Not so much. This is gonna be even harder than I thought. Shiiiiiiit.

Song of the Day: Blue Sky by The Allman Brothers Band https://www.youtube.com/watch?v=hroG1wCX79c

Beach Ready 

Just Add Bronzer.

Currently 51 F here.

The beach is gonna have to wait.

Song of the Day: Good Vibrations by Marky Mark and the Funky Bunch https://vimeo.com/248785146

End of Week 7





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Kenzai Kettlebell
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Kenzai Body 3
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Kenzai Blast: Beach Ready
Kenzai Blast: Beach Ready