Working it out: 12/03/2014
Karate. Kihon (teichirenko), kumite technique (1-2 combo, working on posture / propulsion / force summation to generate speed and close large distances), kobudo practice (base sequences 1-3 - stationary and walking).
Karate. Kumite technique (gyaku zuki - focusing on hip rotation and depth of punch; jodan zuki - focusing on gap closing and shoulder rotation; 1-2 combo - focusing on gap closing and conservation of momentum), circuit training, kobudo practice (base forms 1-3, zenshinbo 1-3).
Great great great to be back at training. Was laid low with a cold that just wouldn’t let me do very much at all last week - I had difficulty sleeping, lacked an appetite, had intermittent headaches, and felt exhausted all the time. Training took a back seat last week, but I am now feeling nearly fully recovered so it was nice to get things moving again :)
Karate. Kihon (teichirenko, zenshinkobo shodan and nidan), renraku 3 omote and ura in pairs, kata practice (Seisan, Wanshu, Ananku).
The first half of tonight’s class felt harder than usual, may have been some lingering effects of being in a smoky environment over the weekend. But I’m enjoying the chance to learn a new kata, even though I am struggling a lot at the moment to get my footwork and timing right with Seisan! I think I have learnt the sequence for about half the kata now. Looking forward to continued progress with this kata so that I can learn the rest :)
Run. 16 km @ 1:43:19 (6:28 pace).
Distance PB! My first 10-miler, on a flat track. Stoked, really happy with that. Stuck to the plan and just plodded along at a slow but sustainable pace. Over the coming months, I will be stepping up my long runs bit by bit to see whether I can knock off 21.1 km :D
Funnily enough, I got to 12 km and was feeling good, so much so that instead of wanting to wrap up at 16 km, I thought I might stretch it out to 18 km. Thankfully, I had plenty of time to think carefully about this over the next 4 km, and I knew that I should just stick to my plan rather than over-reach for something that I will be attempting in the next few weeks anyway. Pleasing to finish up and just feel muscular fatigue more than anything else. Heart and lungs were happy as I went so slow for the entirety of the run, so these long runs are really just about getting the kilometres into the legs and building up sufficient muscular endurance.
Run. 5 km @ 30:18 (6:04 pace).
My sleeping cycle has been shifted so far into night owl territory this week that I ended up sleeping in and missing the early start for my long run. Ended up having to set off on a shorter run in the thickest humidity of the day…it was tough tough work. A full 0:30 / km slower than my 5 km PB on Monday! Glad I got through it though, even if it was 11 km less than the original plan…
Karate. Kihon (teichirenko, zenshinkobo, mae geri oi zuki), mawashi geri practice, kata (Seisan, Taikokyu Shodan, Taikokyu Nidan, Pinan Shodan, Pinan Nidan, Pinan Sandan, Wanshu).
Trained with the seniors class at Croydon this week. We now have two juniors classes running so I’m not able to make it down to Rowville in time for the seniors class there. It was good to train with a new group of people, good to have the pressure of leading by example, and as always on a Friday, nice to go back to basics. Sensei Dawson showed me the first few moves of Seisan…I have a lot of work to do to synchronise my hip work with my uchi ukes.
Lumbar rotation stretch
Seated hamstring stretch
Seated QL stretch
Seated lats stretch
Sumo adductor stretch
Dynamic adductor stretch
Dynamic calf stretch
Kneeling hip flexor stretch
Prasara yoga: forest flow
Bird of paradise pose
Karate. Kihon (teichirenko), mae geri practice (counter-rotation of the hips to generate momentum, action / reaction forces, conservation of momentum by synchronising upper and lower limb movements, shield striking), kobudo practice.
Sweat box session today. Really pleased that my improved fitness is helping me resist fatigue and sustain focus during karate class.