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  • TopNotch
    replied
    Day 834

    Taekwondo general training. We had it a little easier today. The GM said that he would give us one hard day and then one easy one, for a little while, and then they will both be hard. Anyway, started off with a spot of running and some relays. Then, as there weren't so many of us, we formed a large circle and did some ab work. Only 30 seconds each exercise - isolated crunches, sit-ups, scissors, and about four others but I don't know the names. Followed by a 2-minute elbow plank, 30-sec side plank each side, and a final 30-sec elbow plank. And then, just to really punish that core, 10 lots of push-ups x 2. But wait - there's more. Not satisfied that the day had been easy enough, the GM then had us do five slow eccentric and concentric push-ups. Now, I'm pretty good at a slow eccentric, but slow concentric (especially after push-ups and planks) was hard! A spot of stretching followed and that was good. Kicking, similar to Tuesday, with a partner, but fairly easy - though it was certainly enough to raise a sweat and get us puffing! A few 1-minute rounds of instep kick, then ditto with turning kick. Finished off the kicking with back spin kick. I'm getting better at them and was pleased with how I did, but no matter how fast I turn my head, after about four of them, I'm dizzy! I've worked on the mechanics of the kick itself without remembering to work on where my eyes are when I turn, so that's on the To-Do list. After that, we did some kempo self-defence - Flying Wings. I attacked first, and as my partner worked on "subduing" me, I was telling her what to do when she forgot or wasn't sure. The GM came past, checking if people needed help, and he complimented me on my "teaching". I generally know what has to be done; it's the doing it myself I have a problem with!

    After the chat I had with the poomsae coach last night while I was stretching, I'm going to have to revise my plan yet again and incorporate specific strength work. I'll get to that tomorrow. Today I had to be chauffeur and assistant to an elderly relative (just turned 97), and this took much longer than expected and my whole day was suddenly gone. I don't begrudge it; just didn't expect it. Next week things should be back to what passes for normal around here.

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  • TopNotch
    replied
    Day 833

    Ah, man proposes; God disposes. I fall at the first hurdle with my new plan. I realised that this was a possibility. When I happily devised the plan, I was working on the premise that, as previously, I would be doing poomsae on Mondays and Fridays (I wouldn't do the optional Wednesday). When things shut down here last August and only reopened in November for face-to-face training, our Monday venue was not available. I didn't think about it last term, as Mondays were Mastery days - there was no Monday poomsae. Now we've got poomsae again, but no Mondays. I don't know if this is because the venue is still unavailable, or if, due to reduced numbers, we're just not going there anymore and only offering two poomsae training sessions each week - Wednesday and Friday. The DOMS from yesterday's training has hit my legs (strangely, mostly inner thigh!) and abs, and there was simply no way that this body was going to be moving at any great rate, especially not with poomsae tonight. So I didn't run. I would rather take things easier in general class than in poomsae, so I am going to have to re-arrange things, and do the running on Saturday, Monday and Thursday. Thursday could still be a bit of a struggle, but as I said, I'm happier to be tired in general class than in poomsae. This means, though, that I won't be resuming the 5k training until Monday, so between now and then, I'll do some drills - use the agility ladder as CaptainCanuck suggested, stuff like that, just for a couple of days. Guess I'll have to move other things around too, then. Glad it's not carved in stone!

    Poomsae. Tonight was a lot of fun! I was sore from yesterday and the others were sore from tonight's training (which was the same as I had done yesterday), so the coach decided not to push us. He has decreed Wednesdays to be side kick days but fortunately starting next week. Anyway, there were only 6 of us, and he went around, asking everyone which pattern they knew/needed to know. He started with me and said, because of my age (I think everyone else there was under 21!), I'd have to know Jitae and Chonkwon for any competitions. I just smiled sweetly (I can do that - I'm a right charmer) and said that it was nice to learn new things. He said he'd just have me learn two new patterns this term - Pyongwon and Shipjin. I smiled again and said lovely.
    A little aside: What does this actually mean? The number of the next Dan you're going for equals the number of years since the last Dan, so I, for example, can only go for my second Dan next year (2023) (it's a bit special because we had our grading at the beginning of this year instead of the end of last year, so we're pretending it was the end of last year!), then I can grade for my third Dan in 2026, etc. Each Dan gets its own black belt pattern. Last year, because I knew it and because the coach said to show the highest pattern we knew, I did an online grading using Taebaek (black belt pattern #3). Pyongwon is #4, and Chonkwon is # 7.
    Someone needed to learn Taebaek, and the coach was about to start us off on that one, but then decided to start from the top down. How about, he proposed, we all learn Chonkwon? Why not?! So we had a go. It was funny. There were flourishy sorts of moves, waving around the arms (or so it seemed when you were watching from behind and had no idea what was actually happening!). And there was, at the end, the "warrior princess" section, which was a real hoot! Maybe Taebaek won't stay my favourite pattern... And it was all prefaced and interspersed with "Just helping TN, you know" - yeah, like I'm ever going to want to compete! Anyway, it was a fun training session - not sweat-raising, but you don't need that all the time. It was just really enjoyable. And I've got a load of new patterns to learn over the next nine weeks!!

    And here's something funny - put a # and then a 7. together without a space and post. See what happens... e.g Special

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  • NancyTree
    replied
    Sounds like a solid plan, good luck! 🍀

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  • Lady Celerity
    replied
    Gosh! I'm tired just reading about all that. Well done!

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  • TopNotch
    replied
    Julian4077 It is fun! Even though I've done it before so it's not a surprise to me, it's still something that engages and keeps me going, and I really need that sort of thing!
    CaptainCanuck I have one and it's even out on the mats atm.

    Day 832

    Taekwondo training. Yikes! First day back and I think I'm almost killed. We started off with gentle jogging just to get warmed up, then after about 5 minutes of that, 5 laps fast. Another couple of gentle laps, then 3 fast laps followed by 5 moderate laps. That was the easy part. Then we did one-minute drills. There was supposed to be a minute between these things, but I'm sure it was only about 20 seconds! We did (and to the best of my recollection, I'll try to list them in order): Punches (these are full power, from the hip punches); wall sit; jumping T and jumping jack (the two together counted as one); plank; pre-squats; single-leg kick outs (when you're sitting on your bum, pulling both legs in and straightening one leg out at a time); diver squats (by now, my quads are saying things that don't belong in a PG movie!); spiderman plank (only instead of bringing the knee to the elbow, we had to take the foot to the hand); scorpion twists; and finally push-ups. Fitness dealt with, we moved to kicking. Just a simple drill. As always, we start with one foot back. This is the kicking leg. Perform an instep kick and place foot next to support foot which at the same time slides back and then kicks. Rinse, repeat. It's all about tempo and rhythm. Once you've got the tempo, you can start speeding things up. So we did a minute of that, had a breather break, did another minute, break, 20 seconds but faster, break, 10 seconds but faster, break, 5 seconds. By this time, I and most others only managed to do about 5 kicks, but a couple still managed to do 8! Then, with a partner so we could also work on distance control, we did a similar thing but with turning kick. Phew! I don't think I'll like to hear what my legs have to say to me tomorrow and it's a running day!

    School's back tomorrow. Had to go to the shops today because the bread had turned kind of funky so I got a nice bit of walking in by parking at the other end of the shopping centre. Later, got some upperbody work done when I vacuumed - so win/win there.

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  • Julian4077
    replied
    I've been off the grid for a little while so it appears I've missed a bit so congratulations on your achievement at Tae Kwon Do. I feel your pain with prepping the kids for school again. The joy of emptying school bags and finding a crumbled up permission note in the bottom for an activity from three weeks ago, a squashed banana and the missing hat that you had been searching for since week 5 of Term 1! At least I managed to get them to empty the lunch boxes right after school broke up. Great work on the running again. I am trying to find the time to do it again too. I downloaded the Z5K app but haven't had time to put it to the test. Thank you for the inspiration.

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  • CaptainCanuck
    replied
    Looks good.

    If you are looking for additional foot and leg mobility another option might be to get an agility ladder. You could swap that in for some running days as well.

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  • Anek
    replied
    Ironing pleats is the worst!!

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  • TopNotch
    replied
    Day 831

    ZR5k training. After the 10-min warm-up walk, 1-min walk, 30-sec run x 5, then 10-min free-form run. I had to do this on the treadmill again today. When I got Marcy, I had to move the treadmill across to make way for her. As a result, I no longer get to peep sideways out of the narrow window, so my view now is just plain light yellow paintwork. Stimulating...

    Nothing else happened because I was just busy all day, mostly getting the girls ready for school on Wednesday. They have to wear their winter uniform these next two terms, so the pleats on the skirts had to be unpicked at the bottom, and then I insisted they ironed the skirts and shirts - how would I know how to iron pleats? - but an unironed shirt is an abomination (unless I have to iron it!). Then they had to iron their dobok and gi (respectively). And I had to iron my own dobok because...well, children! But I think we're ready. Melted Easter eggs have been removed from blazer pockets and pencil cases, books labelled, masks washed. Tomorrow is the last morning for sleeping in.

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  • Fremen
    replied
    Sometimes it's good to reorganize your training ideas, it keeps neurons flexible

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  • Anek
    replied
    Sounds like a good plan!

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  • TopNotch
    replied
    Day 830

    Workouts:
    - Standing Mobility Ah, this felt good!
    - Breathing Workout
    I wanted something just simple and relaxing today. I'd done a lot of relatively slow walking - strange how tha makes me feel more sore and tired than a long fast march!

    So, today is the Great Reveal!

    It has taken me some time to work out what it is I really want, what I hope to achieve, and devise some sort of plan to get me where I want to be. Don't get me wrong; I love doing programmes and challenges, but too often I get distracted by them, make them more the focus of my workouts than they ought to be. That really must change.
    So what is it I really want? Where should my focus be?

    Obviously (to me, that is!) on things that will help me improve my martial art. I never thought I'd be one of those people who would willingly go for a run. Admittedly, it is still difficult, but I recognise that this is something I'm actually going to have to work on. I need to improve my cardiovascular fitness because martial arts (regardless of which one you do) is a whole body exercise. It's exhausting when you really work at it, and you simply have to have stamina, and a lot of that will come from CV work - not just running, but also cycling and rowing. Cycling will give the old joints a bit of a rest, and rowing will work the upper body a bit more.

    Other than CV, what else do I need to work on that is not specific to Taekwondo? Mobility and flexibility. For mobility, I'm looking at primal/natural movements; for flexibility, I'll just turn to the fav splits app with a few follow-alongs thrown in for a change.

    I also need to increase my strength, but this doesn't mean I'll just be hitting Marcy big-time! This is where isometrics will come in, both yielding and overcoming. I'll do some overcoming isometric followed by the dynamic exercise. Yielding iso I'll do whenever but still in a programmed sort of way. Push-ups are also a specific focussed exercise. For both strength training and CV, I'll toss in something like basic burpees, or a workout that catches my attention.

    Sometimes I really just have to take my own advice. Recently, someone asked something to which I suggested following a training plan, and that is what I realised I was making here, but in an awkward sort of way. Darebee's Training Plans are so varied; is there one that would nicely fit my aims and help me with my organisation and programming? Of course there is!

    I found that the Assassin Training Plan was just perfect! There are the three days each week for High Burn (aka CV). The ZR5k training I'm doing has three running days each week - on days 1, 3 and 6. By starting the Training Plan on Day 6, that fits perfectly. The casual training days are available for the other things I have mentioned, as well as a load of Taekwondo-specific drills. For these, I'm still thinking I'll choose one and do it for a while, to the exclusion of all others - kind of immersion training. I've drawn up a lovely list of them. But wait - there's more! The Training Plan also has a scheduled combat day. Sweet - a perfect excuse - er, I mean reason to practise with my arnis or katana/bokken.

    I tried to schedule my running so that it didn't co-incide with a training day, but as I'll be training again four days in a row, it wasn't possible to avoid every running workout, so on Wednesday I'll have to run first thing in the morning as I'll have Elite Poomsae in the evening. At least this is a later class than general training.

    As it stands right now, this is my Plan:
    Monday - ZR5k training
    Tuesday - Primal movement; Taekwondo General training
    Wednesday - ZR5k training; Elite Poomsae
    Thursday - Primal movement; Taekwondo general training
    Friday - Combat; Elite Poomsae
    Saturday - ZR5k training; strength/isometrics
    Sunday - Play Day! - strength, fun with Marcy
    The splits app is also to be followed every day.

    One of the important things about this plan is that it is not too full and not too rigid. I have previously had the tendency to over-populate my days, looking at what I've programmed and deciding that it all looks a little light, so I put in something that looks good to my eyes without thinking how it will be to my body and my goals. So this one is deliberately non-specific in some ways, allowing me to throw in this or that, or toss out this or that. Additionally, as there are no days to tick off (except for the running and that is a little flexible) if something comes up and I miss a day, no big deal. I just continue, knowing that I don't have to catch up that day (unless it's the running). This allows for Life to happen.

    The other important thing is that I think this plan actually fits my current aims - at least for the next 7 weeks until I finish the 5k training!

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  • TopNotch
    replied
    Thanks, mavie on all counts.

    Day 829

    ZR5k training. Week 1, workout 3. As I am currently able to do this training in the real outside world, I find I run faster when doing the 15-second runs (after all, it's only 15 seconds!), but I tank out pretty quickly with the final 10-minute run. I make the first three minutes but then I have to walk for the next couple until I get back to running (shambling) for the last 5. I don't know if it's because I start off faster than I can maintain or what. Oh well, good thing it's free-form!
    Walk. After the running training, I was still some way from home (deliberately, let me add!) so I had me a pleasant walk in the fresh air and sunshine for another 2.75k.

    Was tidying up the Lad's room this afternoon. I do this very uneconomically in order to get loads of steps and flights of stairs - and I like the challenge of moving about his room without stepping on bits of Lego! So after all I have done today, I clocked up over 14,000 steps and some 52 flights of stairs (which does include the inclines I traversed during my run).

    School returns next week, after ANZAC Day (Monday), and training recommences on Tuesday.

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  • mavie
    replied
    Soo, i finally catched up on your thread. A lot happened meanwhile. First of all i wish you a very belated Happy Birthday.
    Then your first dan deserves a lot of celebration. You can be very proud and it was and is great to follow along your journey.


    It's also great that you are running outdoors now and take pretty pictures.
    I really like the energy i sense from your writing. Keep it going and thanks for sharing.

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  • TopNotch
    replied
    Day 828

    Basic burpees x 20. I don't like burpees. I don't think I'm alone here. But the basic burpee (as originally designed by Mr R Burpee back in the 1930s) is a useful creature. Just four simple movements - down-out-in-up - get the blood pumping, the heart rate rising, upper and lower body working. I reckon I can incorporate them into my routine and reap the benefits. No need to add push-ups - they'll be elsewhere. As for a jump - well, no need to become reckless here!

    My plan is coming together nicely, but I realised I have to change my running days so I'm not running when I have general training. Can't help it but I will have to run on a poomsae day but if I do it in the morning, it should be all right. I've been playing with a few things, thinking and trying them out (like today's burpees), adding and subtracting. Identifying my major goals has been most useful because that has meant I can design a programme that allows me to focus on those, as well as give me leeway for a bit of other fun from time to time.

    Spent some time today watching the Worlds in Korea. Our lad didn't win his round but you've got to have a certain sort of something to be selected to represent your country in anything, hey? His opponent, though - well, his first pattern I thought wasn't so good, but his Taebaek! Poetry in motion. Inspirational.

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