a Travesty in action

Discussion in 'Training Logs' started by Travess, Jul 16, 2015.

  1. Travess

    Travess The Welsh MAPper Supporter

    Tuesday (17/10/17) Rest Day - Second week on the bounce now, that I didn't make it to Judo, bringing my attendance tally to just 2 out of 5 potential sessions. :mad::mad::mad: Poorly pooch needed taking to the Vets at short notice though, so it couldn't be helped (just irks me as they are on a break now, due to term holidays, so my next session won't be until the 7th Nov!)

    Wednesday (18/10/17) - Bit of a rude awakening this morning, due to the delightful sounds of the pooch puking his guts up in the living-room (side effect of his medication) so I decided to take advantage of my early start (after I'd scrubbed and disinfected the carpets of course) with a morning 5 mile/8.05km Road/Trail Run, which I did in 42 minutes 49 seconds, maintaining an average pace of 5 minutes 19 seconds per/km.

    I then took it easy for the rest of the morning/early afternoon (barring my ongoing Chin Up Challenge, everytime I enter/leave the kitchen and a 30/40 minute Dog Walk, following the school run) until I took my eldest to her swimming lesson, and was able to take advantage of some empty hall space, for some remedial Kata work - Looking solely at our Black belt Kata, Shisochin (x 2), Sanseru (x 4), Tensho and Sanchin*, running thru them at walking pace, identifying any work-on areas, drilling that particular sequence/technique in isolation, and then repeating the full kata again, once I was happy (some took more repeating than others!)

    (Note: I classified Sanchin and Tensho as Black belt kata, becasue even though we teach them early on, and practice them throughout our training, we are not tested on them until our 1st Dan grading)

    Travess
     
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  2. axelb

    axelb Master of Office Chair Fu

    I feel you pain missing training days, sometimes it seems like it always happens on the same day. Hope the puppy is feeling better!

    How do you feel running and training on the same day? I try to keep it on a different day as my legs cannot keep up.
     
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  3. Travess

    Travess The Welsh MAPper Supporter

    Thanks axelb, the pooch (Dino) has seen better days - He is knocking on 13 years old now, has a heart condition, but still thinks/acts like a 2 year old puppy - Typical of the breed (Cocker Spaniel) that latter part apparently...

    As for running on training days, for me it is all down to the distance - Anything less than 10km, and I'm usually good for a 90 minute session, but anything over 10km (even by just 1km) and it can completely ruin me (esoecially where my calfs and ankle mobility are concerned)

    Travess
     
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  4. axelb

    axelb Master of Office Chair Fu

    That sounds like a solid strategy. I plan to up my weekly mileage next year, so I'll be running every weekday (eek) - I think I like the plan of keeping it under 10k for training days.

    You have a great pace for the runs also! I'm looking forward to working back towards that pace in the new year.

    I love Cocker spaniels! We've been talking about getting one when the children are older. I think that's the temperament for most breed of dog I've had :D
     
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  5. Travess

    Travess The Welsh MAPper Supporter

    Thursday (19/10/17)

    Technically a Rest Day, as the wife surprised me by taking the day off work, which we spent together doing family stuff, instead of me doing any training. I still attend Karate in the evening, but they were conducting the Sparring portion of the upcoming (Saturday) grading, so I was required on the panel in an official capacity. That being said though, Sempai set up 7 partner pad stations for some of the warm up, with each pair spending 1 minute at each station (30 seconds work time each) before moving on to the next - I took this opportunity to duplicate one of the work stations (Ground and Pound on a Kick-shield) which is where I stayed for the majority (5 x 30 seconds) of the continuous drills.

    Friday (20/10/17)

    Today was the 1st day of my half term, which meant my time would again be very limited, but not so limited that I could not find 30 minutes for a TRX/Bodyweight Tabata Session, whilst my girls had breakfast. I again, as I like to do, alternated between 2 exercises, for each 20 second work period of each Tabata - Tabata 1: Squats & Crunches / Tabata 2: Bicep Curls & Mason Twists / Tabata 3: Calf Lifts & 'Y' Flyes / Tabata 4: Lunges & Plank / Tabata 5: Low Row & Hamstring Curls / Tabata 6: Tricep Dips & Bicep Curls (45 seconds rest between each Tabata)

    Got a full plate tomorrow, what with teaching at the kids class in the morning, sitting on the grading panel for the remainder of the day, and then trying to squeeze in a few ours sleep before my nightshift. So, I'll be getting in as much rest as I can for what is left of the day.

    Travess
     
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  6. Travess

    Travess The Welsh MAPper Supporter

    Saturday (21/10/17) to busy to be relaxed, but still made the most of a much needed Rest Day

    Sunday (22/10/17) - 3 x 10 minute EMOM Bodyweight Exercises starting with 10 reps per minute of Push Ups*, then on to 12 reps per minute of Crunches and finally, finishing up with 15 reps per minute of Squats. (alternating between a wide stance and a shoulder width stance)

    (Note: *I mashed my knuckles up pretty bad at training on Thursday, so this was the 1st time that I'd done push ups on the flats of my palms, in coming up on 8 years, and my wrists suffered for it!)

    As usual, I was pretty limited on time today, so the 30/35 minutes was all I could manage.

    Travess
     
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  7. Travess

    Travess The Welsh MAPper Supporter

    Monday (23/10/17)

    I was teaching at Karate tonight, working with a couple of new white belts, but as I like to teach by example (and to give them something to copy along to) I still managed to squeeze in 30 minutes of Moving Kihon, and 11 x Gekisai Di Ichi, over the course of the 90 minute session.

    Tuesday (24/10/17)

    I couldn't decide between going for a Run, or spending time on some Kata this morning, so I decided on both - I have written in the past about a railway bridge near me, which I like to run up and over, and which I have included in most of my recent runs. Today was slightly different though.

    I ran the 2km out to the bridge, then did 8 end-to-end (up and over) laps of the 250m (1way) stretch, stopping at the apex on each lap, to perform Kata - Ichi, Ni, Saifa, Seyunchin, Shisochin, Sanseru, Sanchin and finally Tensho, before running the 2km back.

    Travess
     
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  8. Travess

    Travess The Welsh MAPper Supporter

    Wednesday (25/10/17)

    AM: Started my day off today (well, after breakfast anyway) with 2 x 4 minute Stretching Tabata before jumping straight in to a Kicking Drill:

    100 x Mae Geri (Lower abdomin height)
    100 x Yoko Geri (Mid torso height)
    100 x Mawashi Geri (Thigh height)
    and
    100 x Ushiro Geri (Mid torso height)

    These were made up of 25 x Lead Right, 25 x Lead Left, 25 x Rear Right and 25 x Rear Left of each Kick.

    (My hips certainly felt this one!)

    PM: After my morning leg thrashing, I decided to give myself a quick Arm Blast on the TRX, of just Bicep Curls x 10 / 12 / 14 / 16 and 47 (AMRAP) reps and Tricep Curls x 10 / 12 / 14 / 16 and 33 (AMRAP) reps

    (I gave myself 1 minutes rest between each set of the above, and 2 minutes before attempting each AMRAP)

    Travess
     
  9. Travess

    Travess The Welsh MAPper Supporter

    Thursday (26/10/17)

    Just my 90 minutes of Karate today - We warmed up with the whole class running through all their Kata in turn. I was in the line up in front of a relatively new student, who could muddle his way thru our 1st Kata, but still needed some assistance, so I stuck with several repetitions of Ichi, so that he could copy along.

    We then paired up for the rest of the session, (I stayed with the new lad) to work on a variation of Live Pad Drills, that our Sempai had picked up at a seminar the previous weekend. (All the following drills started with the pad holder attacking their partner with a barrage of 'haymakers', whilst they covered their head.) The drills included either shutting down the attacker, limb control and posture destruction (or, all of the above) all of which were finished up with 1 or 2 counter shots on a presented pad.

    Once we had run thru the various drills enough times, and had experimented with different ranges, angles and levels of intensity, we ditched the hand pads, gloved up, and re-run it all again, this time more like Restricted Sparring - Which again started with an onslaught of wild haymakers, but this time it was dealers choice on how you shut them down and how you 'finished them'.

    It was made very clear that this was an intro session, and that it will be covered again, with more of an emphasis on the Sparring/Contact partner work, and less so on the pad work.

    Travess
     
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  10. InkyTommy

    InkyTommy Unique Like Everyone Else

    Interesting. What's "posture destruction"? Sounds useful.
     
  11. Travess

    Travess The Welsh MAPper Supporter

    Posture disruption might have been a better way of wording it - Anything that compromises your opponents stature, and puts them in a less stable position.

    Travess
     
  12. Travess

    Travess The Welsh MAPper Supporter

    Saturday (28/10/17)

    Today was originally down as a Rest Day, as it is my youngest 2nd Birthday tomorrow, and we had an open house between 11 and 4, for family and friends to drop by at their leisure. Typically though, by 10 to 2 we hadn't had a single visitor, and by 10 past 2 the house was rammed full of Grandparents, cousins, aunties, uncles, cousins and close family friends :mad::mad::mad:

    To say that I needed to decompress was an understatement, and luckily for me, just an hour later the horde left with the same quick succession that they had arrived - Que a 10km Road/Trail Run, to clear my head (I struggle with large groups in small surroundings) which I managed in 53m 14s, which is a personal second best for me -

    Average pace: 5m 19s
    Slowest pace: 5m 31s (9th kilometre)
    Fastest pace: 5m 04s (Final kilometre)

    Travess

    (P.s. apologies for the grumpy old man, party pooper, bahumbug narrative!)
     
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  13. axelb

    axelb Master of Office Chair Fu

    Always like a good run to clear my head :D
     
  14. Travess

    Travess The Welsh MAPper Supporter

    It is usually the opposite for me, as I often like to play through my 'mental to do list' when I run - Now my Heavy-Bag on the other hand, that I do prefer for a good old fashioned session of head clearing...

    Sunday (29/10/17) Rest Day - My daughter's 2nd birthday today, so there was plenty of cake, and plenty of playing with (assembling) new toys, but no training.

    Monday (30/10/17)

    Very much a 'best laid plans of mice and men' kind of a day today, with my 2 original planned activities (a 2 x 3 x Tabata Strength session and a 6km Family walk) were cancelled.

    Conversely, family plans that meant I would have to miss training this evening, were cancelled at the '11th hour', so train I did...

    Karate @ 105 minutes

    Got to the hall 15 minutes early, so did some remedial Shisochin and Sanseru revision before the start of the class.

    Once underway, the 1st 30 minutes of tonight's class was spent on Kata and Kihon, running through Ichi, Ni, Saifa and Seyunchin for the former and various moving Kicking (Mae Geri / Kin Geri / Yoko Geri) Drills for the latter.

    For the next 30 minutes we turned our attention to various Live Pad Drills, which included having to Block, Redirect, Jam, Strip Away, and obviously Counter Strike against a pair of Thai Pads.

    Finally, we gloved up, and re-ran the above, this time as Restricted Sparring Drill, allowing our partners to get the upper hand, before shutting down, trapping, blocking, redirecting etc. from a compromised position, and 'Returning Fire'

    We did not get a chance to escalate the sparring drills fully, so we will be starting with them on Thursday night, and taking it from there.

    Travess
     
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  15. Travess

    Travess The Welsh MAPper Supporter

    Tuesday (31/10/17)

    Okay, so my (very) slight training OCD means that I will now have to make up for the 2 exercises/activities that I didn't get around to doing yesterday, starting with the 'Family walk'...

    ...I took the same route that we'd planned on yesterday, but as I was on my own this time I did it as a run, rather than a walk - Road/Trail Run @ 33m 35s - but which I kept pretty low key, as last night's Karate session was fairly high intensity.

    Average pace: 5m 37s
    Slowest pace: 5m 44s (5th kilometre)
    Fastest pace: 5m 14s (Final kilometre)

    I can save the Tabata strength sessions for tomorrow now, and all will be right with the world again!

    Travess

    P.s. Happy Halloween folks!
     
  16. Travess

    Travess The Welsh MAPper Supporter

    Wednesday (01/11/17)

    A fairly full day today, though none of it too strenuous. I started out in the morning with the Tabata routine (minus a few tweaks) that I'd postponed from earlier in the week - 6 x 4 minute Bodyweight Tabata, with 45 seconds rest between each.

    Tabata 1: Just Stretching
    Tabata 2: Alternating each minute between Squats and Plank
    Tabata 3: Alternating each minute between Bicep Curls (TRX) and Lunges
    Tabata 4: Alternating each minute between Tricep Dips and Crunches
    Tabata 5: Alternating each minute between Bicep Curls (TRX) and Push Ups
    Tabata 6: More Stretching

    Then, early afternoon my youngest and I grabbed the hound, and headed out for a 40 Walk. Once home, I then ran through some remedial Sanchin and Tensho, running through each Kata 3 times - First time with no tension, or emphasis on technique. Second time, extremely slowly, with my eyes closed, feeling my movements, steps and posture. Finally, running thru the Kata how they are meant to be performed, slowly, with full tension and breathing.

    Travess
     
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  17. Travess

    Travess The Welsh MAPper Supporter

    Thursday (02/11/17)

    Started off my day with a pretty relaxed Dog Walk, only heading out for about 25/30 minutes, but it was enough to wake me up before breakfast. (I repeated this again in the afternoon, minus the breakfast of course!)

    Midday I decided to gauge my progress (from my ongoing 'chin up challenge') with 5 x 5 Chin Ups, with a fairly large rest period between sets. That was the goal at least, but the reality took a more disjointed turn -
    Set 1: 5 reps
    Set 2: 4 +1 reps
    Set 3: 3 +2 reps
    Set 4: 3 +2 reps
    Set 5: 3 +1 +1 reps

    Not the improvement I'd hoped for, but one that I'll certainly take.

    I finished up the day with 90 minutes of Karate -

    Following several turns at Gekisai Di Ichi, which served as our warm up, we were promised that we'd carry on from where we left off on Monday. Sensei decided to jump ahead a little however, and we jumped straight in to Multiples Sparring Drills -

    Drill 1: We started off in groups of 3, with a rotating variation of 2 against 1. This then escalated by merging with another group, this time rotating thru groups of 4 against 2.

    Drill 2: Returning to our original 3, took striking off the table, and worked on getting down the deadside/taking the back of either of our targets (1 against 2).

    Drill 3: Reintroducing the striking element, still in our 3's, we fought 1-on-1-on-1, then when your number got called out you had to land a single, decisive head shot on either target (who would then take a knee) and then attempt to do the same on with your remaining 'foe'

    Drill 4 (and onward): These were all run as one big group, with different demographs being allocated to sepaate 'us and them' - Under 30's V over 30's / Only allowed to attack senior grades etc...

    Finally, we lightened to mood a little, and 'played' a few rounds of 'Capture the Flag' - Class spilt down the middle, with 1 member of each side allocated as a VIP, who was to be protected at all costs and successfully transferred to the other end of the hall. Same rules as one of the previous drills, so a single, clear headshot landed and you'd take a knee, with aim the of getting to your opposing VIP and preventing them from reaching their goal.

    With 20 minutes left of the session, we turned our attention to Pre-emptive Striking Pad Drills - Still working in 3's, this time with a heavy emphasis on dialogue (the 'interview') the striker would 'cornered' by the pad holders, 1 of whom would offer a target at any given point in the Drill, which you'd hit, and hit hard, or got tagged by their partner.

    An all out fun session, with 1 real purpose - To highlight to difficulties/chaos involved in dealing with multiple targets/obstacles/adversaries

    Travess
     
  18. Travess

    Travess The Welsh MAPper Supporter

    Friday (03/11/17) - a much more succinct post today (didn't realise that I'd rambled quite so much yesterday)

    Just a quick Kettlebell Session to start with this morning, made up of just 5 sets, with each set comprising of 10 x Goblet Squats, 20 x Swing (10 each arm) 10 x Pass Arounds, 10 x Lunges and 20 x Clear & Press (10 each arm) plus 90 a seconds rest between each set.

    Av. HR: 96 BPM
    Max HR: 132 BPM

    I then cooled things right down, for a slow run thru of Ichi, Ni, Saifa and Tensho (too short on space for any other kata, with the exception of Sanchin, which I deemed too exurtive to include)

    Now that that's out of the way, I'll be having myself a couple of days off...

    Travess
     
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  19. Travess

    Travess The Welsh MAPper Supporter

    Monday (06/11/17)

    Karate @ 105 minutes - I Was ready and changed 15 minutes early, so I stole a corner of the Dojo for myself, to run thru Shisochin Kata a couple of times, as well as drilling some of the Explosive Transition points from Seyunchin.

    Once the class was underway, I was asked to work with, and assess the progress of a young down's syndrom lad, who my brother had been working 1-on-1 with for the past couple of month. We covered Moving and Static Kihon, Stance Transitions, Balance Work (his only real problem area) some basic Pad Work (Jab, Cross and lead hand Slap - 1st in isolation, than as a combination) and finally some Kata (Ichi)

    His understanding of the drills, techniques and kata are coming along nicely, and are exactly where I'd expect them to be for his grade/time training, if not slightly ahead of the curve. He currently only does 60 of the 90 minutes, but once we get to the new year, he should definitely be ready for a full session.

    I rejoined the rest of the class for the last 30 minutes, who had been working on Sparring/Multiples Drills, covering (by the time I got to them) Surprise Attacks, Responses to Violence of Action and Using one of your Attackers as a 'Weapon', all in groups of 4 (2-on-2)

    Another great session, both teaching, and hitting/getting hit...

    Travess
     
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  20. Travess

    Travess The Welsh MAPper Supporter

    Tuesday (07/11/17)

    Judo @ 90 minutes - Finally made it back to class again last night, and it was SO! much fun...

    ...We started off with a basic Warm arm up, which consisted of Jogging, Sprints, Ground Transitions and Stand up Drills (getting to your feet)

    The 1st drill that we then ran was a Passing from Guard to Side Control Exercise, and how to Release from a Leg Trap as you pass.
    This was then followed by a few rounds of Back-to-Back Randori, playing for Chokes, Holds and Locks - I had the pleasure of partnering with Sensei for one of the rounds, who I honestly thought could have fallen asleep, whilst fending off my attempts, until she finally 'sprang to life' causing me to tap about 4 seconds later... Lol

    The 2nd Technique Drill we worked on covered Shooting in for an Arm Trap, and transitioning that firstly in to a Tai O'toshi, and once comfortable with that, we could adapt it to a (kind of) O'Goshi, but as our uke came over, we'd place a hand to the ground, and (forward) roll with them to the ground, transitioning into Mune Gatame as we land. - The 2 guys I worked with on this were very helpful, and offered up a lot of great advice, which resulted in me managing to be able to pull it off quite successfully.

    The session, as with previous weeks, was concluded with a couple of rounds of Ne Waza Randori (??? - at least I think that's what it was referred to as) which again was pretty alien to me without the striking, but still a whole lot of fun!!! (But boy do I ACHE!!!)

    This week on the whole for me will be very TMA Focused, as we have our annual residential training weekend coming up, so I'll be leaving any supplemental Strength and/or Cardio training by the wayside until next week - Which will make a nice change.

    Travess
     
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