Wk20 (09/11/15 - 15/11/15) Monday: Rest Day Tuesday: Rest Day Wednesday: Kata - Sanchin @ 5 reps Core / Bodyweight Elbow to knee Cross Overs @ 60 (alternating) Cross Kicks @ 60 Crunches @ 60 Flutter Kicks @ 60 Heel Touches @ 60 (alternating) Lunges @ 4 x 20 reps Push Ups @ 4 x 10 reps Squats @ 4 x 20 reps The current limitations on my time not with standing, it is proving to be a the perfect time to be getting some much needed work in on my Sanchin Kata. Thursday: Rest Day Bit of an unplanned rest day this one, but the day just kind of gor away from me. Friday: Kettlebells 12kg Bicep Curls @ 4 x 20 reps 12kg Pull Overs @ 4 x 25 reps 12kg Press' @ 4 x 25 reps Heavy Bag @ 3 x 3m 45s (approx) Rnds, with each round consisting of the following: 10 Punches followed by 1 Burpee 20 Punches followed by 2 Burpees 30 Punches followed by 3 Burpees 40 Punches followed by 4 Burpees 50 Punches followed by 5 Burpees 40 Punches followed by 4 Burpees 30 Punches followed by 3 Burpees 20 Punches followed by 2 Burpees 10 Punches followed by 1 Burpee I picked up the above drill from a guy that runs a local Boxing club, and thought I'd give it a go - Verdict? Pretty decent workout, with full body inclusion, that really did 'push' me - He said his guys aim to complete each rotation in 5 mins, so I may have been pushing it at 3m 45s, but they do a few more rounds (5) so I guess it evens itself out. Saturday: Rest Day Sunday: 8k Road Run @ 45m 56s Didn't think I was gonna be able squeeze in any phys. today, but then Mrs Travess gave me a shopping list of 'essentials' that needed picking up, and rather than walking to the store around the corner, I chose to run to the store 1 town over - Sorted. Regards Travess
Wk21 (16/11/15 - 22/11/15) Monday: Core Elbow to knee Cross Overs @ 60 (alternating) Cross Kicks @ 60 Crunches @ 60 Flutter Kicks @ 60 Heel Touches @ 60 (alternating) Plank @ 2 mins Upped these just to even them all out (a little OCD shining thru there!) and added a the Plank for good measure. Tuesday: Rest Day Wednesday: Cardio Drills @ 22 mins (30 sec rest between the 1 min rounds / 1 min rest between the 2 min rounds) Repetitive Kicks @ 1 min (Mae Geri) Side shifting @ 1 min (Side stepping an executing multiple strikes) Explosive Bursts @ 1 min (15 sec on / 10 sec off x 4) Stance Switch @ 1 min (Jab/Cross combos, switching between Orthodox and Southpaw) Strike Pyramid @ 1 min (working up & down thru Jab/Cross/Hook/Cross) Shadow Fighting @ 3 x 2 mins (Continuous combinations) Repetitive Kicks @ 1 min (Mawashi Geri) Side shifting @ 1 min (Side stepping an executing multiple strikes) Explosive Bursts @ 1 min (15 sec on / 10 sec off x 4) Stance Switch @ 1 min (Jab/Cross combos, switching between Orthodox and Southpaw) Strike Pyramid @ 1 min (working up & down thru Jab/Cross/Hook/Cross) Shadow Fighting @ 3 x 2 mins (Continuous combinations) Taken from Iain Abernethy's Solo Drills DVD, and as with all of his workouts (if you have every tried any of them) I am left a puffing and sweaty mess. Thursday: Rest Day - Man Flu!!! AARRGGHH!!! Friday: Rest Day - Man Flu day 2!!! Double AARRGGHH!!! Saturday: Kata - Gekisai Di Ichi / Gekisai Di Ni / Saifa @ 5 reps of each Rep 1 @ Slow and strong, working the mechanics of each technique Rep 2 @ Full speed/power, analyzing stances and posture between each technique Rep 3 @ Relaxed, but at speed (No tension) Rep 4 @ Best effort, with eyes closed, feeling the Kata Rep 5 @ All out, best effort. I know a lot of people have issue with the necessity of Kata, but I for one really enjoy it (despite sucking at it) and seriously needed to make up for 3 weeks (6 sessions) of missed training! Sunday: Rest Day Regards Travess
Wk22 (23/11/15 - 29/11/15) Monday: Core Elbow to knee Cross Overs @ 60 (alternating) Cross Kicks @ 60 Crunches @ 60 Flutter Kicks @ 60 Heel Touches @ 60 (alternating) Plank @ 2 mins This was, until about half 7 in the evening, looking to be an unplanned 'Rest day' , until my Wife volunteered to take our 4 year old up that is, which gave me a nice 20 minute window. Tuesday: Rest Day Wednesday: Rest Day Thursday: Karate @ 90 minutes Warm Up @ 10 mins Pad Drills @ 80 mins Finally back at Training - Yay!!! Covered single strikes, then worked up to piecing them together in to combination drills , including, but not limited to, Jab, Cross, Hook, Slap, Roundhouse (thigh kick) elbow and reverse wrist strikes. Friday: Core / Bodyweight Elbow to knee Cross Overs @ 60 (alternating) Cross Kicks @ 60 Crunches @ 60 Flutter Kicks @ 60 Heel Touches @ 60 (alternating) Plank @ 2 mins Chin Ups @ 2 x 5 reps Chin ups are a serious weak point for me, much like push ups, which I usually prefer to omit from my routines - Though that attitude was starting to feel more than a little defeatist... Saturday: Karate @ 45 mins - Kyu Grading* Break Free Drills @ 15 mins Contact Fighting @ 30 mins *As an 'Uke' at a Kyu Grading, for Sparring, Bunkai, Break free and Pad drill needs. Sunday: Rest Day Caught an awkward landing during yesterdays sparring, managing to jar my neck, and have been having issues turning my head today. Regards Travess
Wk23 - 28 (30/11/15 - 10/01/16) Monday: Karate @ 60 minutes Various Goju Ryu Drills @ 60 mins Tuesday: Core / Kettlebell Elbow to knee Cross Overs @ 60 (alternating) Cross Kicks @ 60 Crunches @ 60 Flutter Kicks @ 60 Heel Touches @ 60 (alternating) Plank @ 2 mins 12kg Curls @ 4 x 15 reps 12kg Press' @ 4 x 20 reps 12kg Pull Over @ 4 x 20 reps Wednesday: Heavy Bag @ 5 x 4 min (approx) Rnds, with each round consisting of the following: 10 Punches followed by 1 Squat Thrust 20 Punches followed by 2 Squat Thrusts 30 Punches followed by 3 Squat Thrusts 40 Punches followed by 4 Squat Thrusts 50 Punches followed by 5 Squat Thrusts 40 Punches followed by 4 Squat Thrusts 30 Punches followed by 3 Squat Thrusts 20 Punches followed by 2 Squat Thrusts 10 Punches followed by 1 Squat Thrust Slightly amended from the last time this drill made an appearance (post #21) in as much as I switched out the Burpees for Squat thrusts, as my Bag is located in the Garage, which offers limited overhead clearance. Thursday: Karate @ 90 minutes Various Goju Ryu Drills @ 90 mins Friday: Core / Kettlebell Elbow to knee Cross Overs @ 60 (alternating) Cross Kicks @ 60 Crunches @ 60 Flutter Kicks @ 60 Heel Touches @ 60 (alternating) Plank @ 2 mins 12kg Curls @ 4 x 15 reps 12kg Press' @ 4 x 20 reps 12kg Pull Over @ 4 x 20 reps 12kg Swings @ 4 x 20 reps Saturday: Heavy Bag @ 5 x 4 min (approx) Rnds, with each round consisting of the following: 10 Punches followed by 1 Squat Thrust 20 Punches followed by 2 Squat Thrusts 30 Punches followed by 3 Squat Thrusts 40 Punches followed by 4 Squat Thrusts 50 Punches followed by 5 Squat Thrusts 40 Punches followed by 4 Squat Thrusts 30 Punches followed by 3 Squat Thrusts 20 Punches followed by 2 Squat Thrusts 10 Punches followed by 1 Squat Thrust Sunday: Rest Day This weekly format is gonna now be repeated throughout the month of December, with the only ambiguity coming from whatever drills are being run on Mondays and Thursdays at Karate. Regards Travess
Final Day of Wk28 (10/01/16) Sunday: 1st Dan Grading @ 120 minutes Kihon Drills @ 20 mins Pad Drills @ 30 mins Multiple Drills @ 10 mins Kata & Bunkai @ 30 mins Sparring @ 20 mins I pretty extensively neglected EVERY drill on the above post, and my Cardio definitely paid the price. Back to the drawing board me thinks, after a week of rest of course! Regards Travess
Does it mean you passed your dan grading? If so, congrats! ...and as I'm reading back, I've probably missed some things, so it's, ehm, a bit delayed, but congrats on the birth of your baby girl!
Yes, and many Thanks on both counts Nachi - Latter part of 2015 saw the safe arrival for my 2nd Baby girl, and the 1st few days of 2016 saw me successfully test for my 1st Dan. Regards Travess
Wk 29 (11/01/16 - 17/01/16) Rest Week Wk 30 (18/01/16 - 24/01/16) Monday: Karate @ 60 mins 60 mins @ Kicking Practice Working on the basics of Mae Geri, Kin Geri and Mae Geri Keage, first going thru the mechanics of each technique, before moving on to static Pad drills, to apply and test each Kick. Tuesday: Rest Day Wednesday: Rest Day Thursday: Karate @ 90 minutes 90 mins @ Kicking Practice First 30 minutes were spent on a revision of Monday evening's Mae Geri, Kin Geri and Mae Geri Keage drills, before moving on to Mawashi Geri, where we looked at how the kick differed, dependant on which part of the foot / leg you were striking with (Ball of the foot / instep / shin) and whether or not this had an effect on the height the kick was being delivered to (Head / midsection / thigh) Friday: Gym @ 60 minutes 3 x 5 min @ Rowing Machine 3 x 5 min @ Tread Mill (incline 3.5 /speed 9.5kph) 3 x 5 min @ Static Bike 3 x 12 reps @ Weighted Ab Crunch (42.5kg) 1 x 6 min @ Treadmill (flat run 11-12.5kph) Joined up at the local gym this week, and had my induction today, so figured I'd stick around for a quick workout - 1 min rest between sets / 2 min rest between equipment change Saturday: Rest Day Sunday: Rest Day Went out for a Stag Party most of Saturday day, and all of the night, which has ruled out any weekend training - Back to bed for me now! Regards Travess
Wk 30 (25/01/16 - 31/01/16) Monday: Karate @ 60 mins - Think tank / Brain storming session Started off by running thru Kata (Gekisai Di Ichi, Gekisai Di Ni, Saifa, Seiyunchin and finally Sanchin) at a relaxed pace (approx 50/60% pace) Then we had a small discussion on the principles and mindset of Gekisai Di Ichi, before running thru the Kata a couple more times, with maximum effort/aggression. (foregoing 'form') The rest of the session then focused on extracting Bunkai from Ichi, then as group, comparing what was demonstrated, to determine which followed more closely to the principles of the Kata, and which was more 'Oyo' Tuesday: Upper Body Workout 30kg Chest Press @ 4 x 12 reps 25kg Seated Row @ 4 x 12 reps 30kg Weighted Ab Crunches @ 4 x 20 reps 20kg Overhead Press @ 3 x 10 reps 35kg Lat Pull Down @ 4 x 12 reps 25kg Back Extension@ 4 x 15 reps 12.5kg Bicep Curl @ 3 x 10 reps Been SO long since I have really done any strength training, so figured since I have this brand spanking new Gym membership, it'd be rude not to - Some of the weights and / or reps listed above are less than originally intended, but they literally were where I maxed out. Wednesday: Rest Day Thursday: Rest Day Had planned a session with an associated school this evening, as regular training had been cancelled, but had to sit out most of the session, due to aggravating an existing shoulder injury. Kept trying, in vein, to carry on with class, but at best, I only managed to dip in and out - So I am chalking this one up as rest day! :bang: Friday: 15k Treadmill Run @ 1h 43m 34s (achievable 21k time, at this pace: 2h 24m 58s) Got the Reading Half marathon coming up in 10 weeks (ish) and have decided, that although I enjoying road/trail running, to limit my 'training' to the treadmill - Despite having never run 21k (13.1 miles) before, I would still (maybe unrealistically) like to get my time down to about the 2 hr mark, by the time the big day comes around. Saturday: Rest Day Sunday: Rest Day Desperately need to spend a damn sight more time leathering in to the old Heavy-Bag, as it has been brought to my attention that my personal fitness, and 'grit' ( for lack of a better expression) has tapered off massively since the end of last year (Early October time) But a friends Wedding yesterday, and the subsequent frailty I am feeling today, means that today is not gonna be that day. Travess
Wk 31 (01/02/16 - 07/02/16) Monday: Karate @ 60 mins - Think tank / Brain storming session This was a continuation of last Monday's session, so we started running thru Gekisai Di Ichi a couple of times, before again, reconfirming the principles and mindset found within the Kata. We broke off in pairs for the rest of the session, and focused on extracting strict Bunkai from Ichi, which we then displayed to the group, getting them to 'vote' on whether it came under the banner of Bunkai or the banner of Oyo - a vote for the latter saw the pair being given a forfeit (59 push ups in this case!) Tuesday: / Wednesday: & Thursday: Rest Days My daughter, and 2 other people that I attended an event with on Saturday, were struck with a 24 hour sickness bug, which at around 23:45 on the Monday night, managed to get it's claws in to me too. Which in the following days, also allowed an annoying little chest infection to creep past my defences, whilst my immune system was otherwise engaged... Spectated at Karate @ 90 mins - Pad and conditioning drills, extracted from Gekisai Di Ichi This is basically what the last 2 weeks of Bunkai analysis had been building up to, and the session that I was actually looking forward to most, on the given subject matter. Was still an interesting watch, so not a total loss, but still pretty gutted I missed out! Friday: Weight Day • 30kg Chest Press @ 3 x 12 reps • 30kg Weighted Ab Crunches @ 3 x 20 reps • 25kg Seated Row @ 3 x 12 reps • 100kg Leg Press @ 3 x 12 reps • 100kg Calf Lifts @ 3 x 12 reps • 35kg Lat Pull Down @ 3 x 12 reps • 25kg Back Extension@ 3 x 15 reps • 20kg Overhead Press @ 3 x 12 reps • 4kg Mason Twists @ 3 x 12 reps (using Medicine Ball) • 10kg Bicep Curl @ 3 x 11 reps (Each Arm) Been massively frustrated with myself the past few days, not being able to get any training / exercise in, so when I woke at stupid o'clock (4 am) yet again, I decided that rather than sit around watching late night TV, I'd hit the Gym instead. Saturday: & Sunday: Rest Days After several days of nagging, um, I mean concern, from my Wife, I decided to go and see my GP - Turns out I am either suffering from Pneumonitis or mild form of Bacterial Pneumonia, and really should be taking it a lot easier than I have been, so I am taking the weekend off. (ooops!) Travess
Wk 32 (08/02/16 - 14/02/16) A visit to the Doctor's today left me with a week off work, a week off training :bang: and an assortment of steroid inhalers and sprays to help combat my respiratory issues. Monday: Rest Day Watched Karate @ 60 mins - I might not be able to train, but I can still learn They covered ground fighting drills today, working for a hold, working to escape a hold, and working to counter an escape - Striking and dirty fighting (eye gouges, pinching, biting, hair pulling, neck cranks etc...) all allowed - Firstly starting on the ground, then later starting from a stand up grapple, employing either a throw of take down, to take it to the ground. Tuesday: 3 x Sanchin Kata (performed passively) (Taking a leaf out of Nachi's book ) Ran thru Sanchin a few times today, foregoing the breathing aspects of the Kata, focusing instead on Mushimi and relaxation points, stance transitions and body alignment. Wednesday: Tensho Kata revision It has been a long while, since I last spent any time on Sanchin's sister Kata, so today I took things back to their bare bones, re-familiarising myself with the pattern. Thursday: Sanchin and Tensho Kata revision - Not over doing it, but doing just enough to keep active. Watched Karate (again) @ 90 mins 60 mins @ Throws and Take downs 30 mins @ restrictive striking pad drills The 1st part of the session was geared towards the differences between Throws and Take downs, firstly in a sterile / compliant fashion, then latter working on how destroying your opponents skeletal alignment on both, is crucial when escalating to 'live' drills. Lastly, they worked on pad drills, striking from vulnerable positions (On your back, seated on floor / chair, kneeling etc...) and the methods available for still generating power. Friday: & Saturday: Rest Days Definitely (finally) starting to see real signs of improvement, as far as my current health issues are concerned, but am weary not to over do things. Sunday: Sanchin & Tensho Kata / Basic moving Kihon, Started off with a little more Sanchin and Tensho practice (this signifies probably more Sanchin practice in the past 2 weeks, than I'd managed in the 6 months previously) then finished off the week with moving (backwards and forwards) in Sanchin stance, drilling Age Uke, Uchi Uke and Gedan Barai. While still not up to a 100% yet, I am eager to get back to regular training - Luckily we have a recent intake of 'Newbies' in my club, so I will be able to ease myself back in to the sessions, working along side them. Travess
Ohoho, I suddenly feel really cool! It's probably time I got back to working on Sanchin again after a small break I cartainly don't want to fall behind!
Wk 33 (15/02/16 - 21/02/16) Monday: Karate @ 60 mins True to my Instructors word, I was filtered back in to class tonight, latching on the beginners class. They covered basic combinations of blocks, strikes and kicks, moving both backwards and forwards in the line, using their stances to employ varying ranges and angles (Sanchin Dachi / Zenkutsu Dachi / Sheiko Dachi and Neko Ashi Dachi) Tuesday: & Wednesday: Rest Days Thursday: AM: Sanchin and Tensho Kata revision - Starting to feel a little better in myself now, managing to slowly reintroducing the breathing aspects of both Kata. PM: Karate @ 90 mins Pretty much the entire session was taken up with me running one of the new students thru her first taste of Gekisai Di Ichi this evening. First we covered the whole Kata, start to finish, performing just the stances, then, once the floor plan had been laid, I started introducing the techniques. She picked it up really well, and it was nice for me to get in some solid Gekisai revision. Friday: Still staying aware from anything strongly Cardio related, I decided I would give an 8 minute (best effort) Interval core session a go today, working for 1 min, with 15 secs rest between each exercise. Crunches x 60 Ankle touch twists x 61 Scissor kick leg raises x 59 Plank Crunches x 70 Ankle touch twists x 60 Scissor kick leg raises x 55 Plank Found this pretty hard if I am honest, which is a bit of an eye opener, as core stability has always been one of my strengths - But on the plus side, only one annoying coughing fit, during the whole session. Saturday: & Sunday: Rest Days Managing to slowly up my weekly training now, but still taking things steady. We are going to be concentrating on Scenario / Sim. sessions, at Karate, over the next week or so, and I am really hoping that I will be up to taking part. Travess
Wk 34 (22/02/16 - 28/02/16) Monday: to Wednesday: Rest Days Had a fairly big recovery related set back on the Sunday just past, so decided to take a few extra days off, just to ensure that my continued (all be its sedentary) training, wasn't doing me more harm than good. Thursday: Karate @ 90 mins We started off with various combination Pad drills, before running thru Saifa a couple of times, just to warm up. Then, the remainder of the lesson consisted of working on (learning) the basic moves of the Shotokan Kata Heian Nidan, before breaking off in to separate grade groups, to try apply practical Bunkai, to what we had just learned - I personally found this to be a lot of fun, and pretty interesting to boot. Friday: 7km Road/Trail Run @ 39m 44s Been way (WAY!) too long since I pounded the pavements, and with my biggest run event ever looming, in just 5 1/2 weeks, I am gonna need to get out least 3 times a week now - On a plus note, although I am coughing and spluttering now, the ol' chest infection didn't really rear its ugly head during my run. Saturday: A Short run through of both Gekisai Di Ichi and Gekisai Di Ni, with 3 x 10 Push ups, between each Kata rep, just to keep the cobwebs at bay. Sunday: 7km Road/Trail Run @ 39m 50s Same route as Friday, and whilst this outing was only 6 seconds slower than the previous one, it seemed to be much, much harder - Felt like I was running in to a headwind, no matter which way I was headed. Travess
Yeh that often happens. I walk to the shops rain in my face. Walk back opposite direction rain in the face.
Wk 35 (29/02/16 - 06/03/16) Monday: Karate @ 60 mins This was a continuation of the lesson we had last Thursday, working again on (learning) the basic (1st few) moves of the Shotokan Kata Heian Nidan, before breaking off into separate grade groups, to try apply practical Bunkai, to what we had just learned – Last time our Bunkai was limited to the 1st set of moves, this time, we continued on to include the Yoko Geri, Shuto Uke’s and Nikite strike. Tuesday: Rest Day Wednesday: Speed Ball @ 5 min (Warm up) 7.72m Incline (treadmill) Run @ 60m Horrible weather (and a fear of becoming the latest victim of what I shall now think of as ‘Flaming’s rain cloud') forced me indoors today, so I decided to hit the Treadmill for an hour straight Incline (2.5% - 5% incline) run. Thursday: Afternoon: 5-10 Minutes getting reacquainted with my ‘Beanie Basher, followed by a spot of revision/running through of Heian Nidan Kata a few times. Evening: Karate @ 100 mins Spent 10 minutes before class, drilling Sanchin Kata, with a different focus on each run thru. (Breathing, Tension, Technique etc…) The 1st hour of the session was spent revisiting Heian Nidan, specifically the Bunkai gleaned over the previous 2 sessions, and then adapting them in to a live, contact flow drills (my jaw still hurts like Hell) The last 30 minutes was then spent running thru (more, for me at least) Sanchin Kata, then breaking off in to pairs, to repeat the Kata again, this time with Shime testing. Friday: 9.5km Road/Trail Run @ 54m 27s Extended my route by 2.5km today, which brings today’s (as well as my next 2 outings) total distance to 9.5km a piece, before I up it again, by a further 2.5km, on the 11th March. Saturday: & Sunday: Rest Days Posting this a few days early this week, as I plan to have a weekend of rest - No Phys, no Karate, nothing (Won’t say no Martial Arts though, as I am attending an MMA event on Saturday ) Here’s to 2.5 days of nothing but Drinking, eating, and enjoying good company…! Travess
Wk 36 (07/03/16 - 13/03/16) Monday: Karate @ 60 mins (Think tank session) The seniors were broken down on to 2 groups (Dan Grades in 1, brown belts in the either) tasked with selecting a Kata (my group went with Suparinpei) then identifying a 4/6 move sequence from that Kata, to extract Bunkai from, and create a Kihon drill, based on a technique (or techniques) within the Bunkai. (Thursday we will be working Pad, Flow, Sparring and Scenario drills, based around the Bunkai/Kata principles from this session) Tuesday: 4 x 4 minute Core Tabata (with 12 x Push between exercise change) Crunches @ 184 reps Plank Mason Twists @ 160 reps Scissor Kicks @ 157 reps Wednesday: Rest Day Thursday: Morning: 15km Road/Trail Run @ 1h 27m 25s Evening:Karate @ 90 mins 1st 30 minutes were spend on the Pads, drilling Open hand strikes, slaps, and Hammerfist. The last 1st hour of the session continued straight on from Monday’s session, adapting our Bunkai and Kihon drills into Partner flow drills, Padwork drills, and finally Sparring, which we then demonstrated to the other peer group. We then finished with the outlines for our Homework task, of devising how these drills could be employed effectively in a scenario session. Friday: Rest Day Saturday: Kicking drills x 20, each leg, each kick Mae Geri (Front Kick) Yoko Geri (Side Kick) Mawashi Geri (‘Roundhouse’ Kick) Ushiro Geri (Back Kick) Sunday: Rest Day Whilst I only managed 1 run this week, it was 5.5km farther than planned, when I first started the run that day, and still well under my goal pace, so not a total loss. Travess
Wk 37 (14/03/16 - 20/03/16) Monday: & Tuesday: Rest Days Eldest daughter came down with a fever over the weekend, with temperatures soaring as high as 38.8 C (102 F) so all of my non-working, non-sleeping time, was spent playing Nurse maid… Wednesday: • 30kg Chest Press @ 3 x 12 reps • 30kg Weighted Ab Crunches @ 3 x 20 reps • 25kg Seated Row @ 4 x 15 reps • 100kg Leg Press @ 3 x 12 reps • 100kg Calf Lifts @ 3 x 12 reps • 35kg Lat Pull Down @ 3 x 12 reps • 25kg Back Extension@ 3 x 15 reps • 20kg Overhead Press @ 3 x 12 reps • 4kg Mason Twists @ 4 x 12 reps (using Medicine Ball) • 13kg Bicep Curl @ 3 x 10 reps • Heavy-Bag @ 10 x 1 min rounds Finished work early this morning, giving me a free hour to use at my leisure, so naturally I hit the gym – Progress update? Not really been doing any strength training to speak of recently, and did it ever show :bang: Thursday: Morning: 10km Road/Trail Run @ 1h 00m 47s Not a great outing today – Was initially meant to be a 17+ km run, but an injury around the 7k mark, which became increasingly more of an issue during my 10th kilometre, forced an early end. Evening: Karate @ 90 mins 1st 15 minutes was spent on a cardio intensive Kihon based warm up, to get the blood pumping, and the sweat flowing. Then we slowed things down a tad, running thru Sanchin Kata (with and without Shime testing) and Tensho Kata. Finally we ran thru a few pad drills, focusing on power generation for a few of the techniques found in Tensho. Friday: Rest Day Saturday: 13km Road/Trail Run @ 1h 15m 01s Sunday: Rest Day No real excuse for today being a rest day, but after spending over 4 hours running a kids grading this morning, this afternoon is just gonna be about rest! Travess
Wk 38 (21/03/16 - 27/03/16) Monday: Karate @ 60 minutes We started off with a bit of Kakie/pushing hands today, just to re-familiarise ourselves, before moving on to a few rounds of Muchimi/Sticky hands sparring – We have a few new Black and Brown belts with us now, that have recently transferred in from another club, who are very sport/point Karate orientated, this served as an introduction to closer quarter sparring for them. Finally, we worked on Tensho Kata, with an aim to expand on it next session. Tuesday: Rest Day Wednesday: 15km Road/Trail Run @ 1h 27m 41s With my 1st (and quite possibly only ever) 21k (Half Marathon) run coming up, my main focus since mid-January, has been pounding the pavements. Whilst training was hampered by a nigh on 4 week long chest infection, I am still fairly (ish) confident about the big day. Thursday: Karate @ 90 mins Started off again with another few rounds Muchimi/Sticky hands sparring, which a few of the junior grades are really starting to pick up now. Then, following a few run through’s of Tensho Kata we focused once again on pad drills, specifically working on power generation, for the close quarter open techniques, found within Tensho. Friday: Rest Day Saturday: 4 x Sanchin Kata 4 x Tensho Kata Today was initially meant to be a ‘Run day’, but with just 8 days to go before my half marathon, I have decided to return the focus of my training back to TMA, and let the chips fall where they may, as far as my running is concerned. Sunday: Rest Day Pretty good week for me, with a decent 15k time, and plenty of Sanchin and Tensho revision (2 personal favourites of mine) Looking to head in to this coming week with very little Cardio, focusing more on TMA and/or Strength training instead, ahead of my big run. Travess
