Tekube o-sae
Ude-o-sae:
Use momentum from stepping back to generate kuzushi
Apply 90 +1 for easier shoulder torque - although hard for me to hold the arm forward out like that with control
Kaiten nage
Kaiten nage from Sempu
Randori
Feeling pretty "on" tonight. Maybe because of the relaxed atmosphere with everyone being short on time.
--Duration: 30mins
2013-01-31
2013-01-30
Pool Swimming
I had a tummy bug late yesterday and hadn't been able to eat almost anything leading up to this swim. I knew about the 1,500m TT, so I packed a gel and some salt pills in case I wouldn't be able to eat well during the day. I managed to get through a sandwich and some berries. I also had to nap for a few hours on the couch at work because I was so woozy. Hope it goes away soon.
I took one Gu Roctane and two Endurolyte pills before this workout. I'm sure they kept me reasonably alive.
50m easy
200m kick w/ fins
200m pull w/ paddles
200m @ 1,500m goal pace (2:00)
4:10
1,500m TT
30:35
I was doing about 2:00-2:05 for a long while, especially with some lane shuffling and drafting. Once we got sorted out, I was able to actually hold 2:00 for the last 500m. I'm totally shocked. Getting very close to my sub-30 goal.
2x 100m fast, 1min RI
1:50 / 1:55
4x 50m fast, 1min RI, hold faster than 100
0:52 / 0:51 / 0:51 / 0:49
50m easy
--Distance: 2,600m
--Duration: 70mins
I took one Gu Roctane and two Endurolyte pills before this workout. I'm sure they kept me reasonably alive.
50m easy
200m kick w/ fins
200m pull w/ paddles
200m @ 1,500m goal pace (2:00)
4:10
1,500m TT
30:35
I was doing about 2:00-2:05 for a long while, especially with some lane shuffling and drafting. Once we got sorted out, I was able to actually hold 2:00 for the last 500m. I'm totally shocked. Getting very close to my sub-30 goal.
2x 100m fast, 1min RI
1:50 / 1:55
4x 50m fast, 1min RI, hold faster than 100
0:52 / 0:51 / 0:51 / 0:49
50m easy
--Distance: 2,600m
--Duration: 70mins
Chiropractic Treatment
This was a cool session at Athlete's Care. We did some functional exercises, which showed me just how much I was overloading my hamstrings because my glutes are so weak.
I did a mini-squat standing on one leg on a small book, and my bad hamstring burned. My butt was doing nothing. Even my good side is really weak. So then KD had me do some half-squats facing the wall so that my knees wouldn't go forward; still didn't activate the glutes. Then he had me do some bridges by squeezing my butt and relaxing my hamstrings - I eventually got it right. Here are the exercises I'll be doing for the next week:
- walking sideways and forward/back with a band around my knees, pushing the knees out
- doing half-squats with the band around, making sure my back is straight and my glutes are firing
- doing the half-squats against the wall
- the glute bridges, with taps to the muscles to activate them, on the floor, off a couch, off a ball (if I'm ready)
Apparently my brain has forgotten that I have glutes and needs to be retrained to make me use them. Otherwise I'll just keep loading my hamstrings and destroying them.
We also did more acupuncture on the butt muscles and a bunch of ART. and then KD brought out this crazy tool that looks like a video game knife-weapon, which he scraped my skin with to release the skin from the fascia and loosen the muscles.
I did a mini-squat standing on one leg on a small book, and my bad hamstring burned. My butt was doing nothing. Even my good side is really weak. So then KD had me do some half-squats facing the wall so that my knees wouldn't go forward; still didn't activate the glutes. Then he had me do some bridges by squeezing my butt and relaxing my hamstrings - I eventually got it right. Here are the exercises I'll be doing for the next week:
- walking sideways and forward/back with a band around my knees, pushing the knees out
- doing half-squats with the band around, making sure my back is straight and my glutes are firing
- doing the half-squats against the wall
- the glute bridges, with taps to the muscles to activate them, on the floor, off a couch, off a ball (if I'm ready)
Apparently my brain has forgotten that I have glutes and needs to be retrained to make me use them. Otherwise I'll just keep loading my hamstrings and destroying them.
We also did more acupuncture on the butt muscles and a bunch of ART. and then KD brought out this crazy tool that looks like a video game knife-weapon, which he scraped my skin with to release the skin from the fascia and loosen the muscles.
2013-01-28
Pool Swimming
Came in quite late in the middle of a set of long repeats with 30secs RI.
150m easy
200m
3:58
4x 100m
2:00 / 1:57 / 1:54 / 1:53 [finally started relaxing and getting faster here]
400m
7:54
2x 200m
3:45 / 4:03 [no idea how this discrepancy happened, but the clock doesn't lie]
4x 50m ascending, R 0:20
0:50 / 0:53 / 0:57 / 1:00
--Distance: 1,750m
--Duration: 50mins
150m easy
200m
3:58
4x 100m
2:00 / 1:57 / 1:54 / 1:53 [finally started relaxing and getting faster here]
400m
7:54
2x 200m
3:45 / 4:03 [no idea how this discrepancy happened, but the clock doesn't lie]
4x 50m ascending, R 0:20
0:50 / 0:53 / 0:57 / 1:00
--Distance: 1,750m
--Duration: 50mins
2013-01-27
X-Country Skiing Lesson - Flats
It's two weeks before the Stars WAR, and CB and I thought we could use a tune-up of skills. We took an intermediate lesson at Hardwood Hills in between training sessions.
Our lovely instructor Martina took us to the flat track training area and had us do a series of laps focusing on various aspects of technique. Here is the good and the bad:
- Had to work more on subtle weight transfer from foot to foot, keeping head over the relevant ski
- Kick forward more to slide into the snow with the boot in line or just ahead of the other boot
- Avoid flopping the ski down and making noise
- I have good lift from the back foot and am not afraid to get a little airborne
- My gliding forward is pretty good
- I was planting my pole "late", when it should be in time with the lead foot
- My front arm was not extended enough, and my pole was going in straight, putting on the breaks
- My rear arm was following through pretty well, but we were to add a final push against the strap of the pole, hands loose
- Generally my poles were all over the place, flailing about dangerously - I have to keep them in line with my body for max efficiency (and safety to others??)
- The big breakthrough came when Martina had us roll our shoulders slightly (like in swimming!), which not only extended our pole reach, but also greatly improved the weight transfer!
- We should always have a slight lean forward to carry the momentum
Double-poling: for when regular skiing would slow you down:
- lean forward and fall onto your poles
- use an ab crunch to complete the movement
This was a great lesson because it's so helpful to have a good eye watching all your mistakes you would not otherwise even know about. And we both finally got the straight dope on classic technique.
When we went back out to practise, it was the shoulder roll that really got me moving. I found that I had a hard time concentrating on all the leg techniques, but the poling basically took care of the legs, which fell in line. I did find that I could either extend my arm and get a good "catch", or start short and have that nice strap finish, but not usually both. I think I'm still starting the pole late, so I don't have much time to complete a nice full motion. So much like swimming.
Will be back for more next week. Need hill work.
--Duration: 45mins
Our lovely instructor Martina took us to the flat track training area and had us do a series of laps focusing on various aspects of technique. Here is the good and the bad:
- Had to work more on subtle weight transfer from foot to foot, keeping head over the relevant ski
- Kick forward more to slide into the snow with the boot in line or just ahead of the other boot
- Avoid flopping the ski down and making noise
- I have good lift from the back foot and am not afraid to get a little airborne
- My gliding forward is pretty good
- I was planting my pole "late", when it should be in time with the lead foot
- My front arm was not extended enough, and my pole was going in straight, putting on the breaks
- My rear arm was following through pretty well, but we were to add a final push against the strap of the pole, hands loose
- Generally my poles were all over the place, flailing about dangerously - I have to keep them in line with my body for max efficiency (and safety to others??)
- The big breakthrough came when Martina had us roll our shoulders slightly (like in swimming!), which not only extended our pole reach, but also greatly improved the weight transfer!
- We should always have a slight lean forward to carry the momentum
Double-poling: for when regular skiing would slow you down:
- lean forward and fall onto your poles
- use an ab crunch to complete the movement
This was a great lesson because it's so helpful to have a good eye watching all your mistakes you would not otherwise even know about. And we both finally got the straight dope on classic technique.
When we went back out to practise, it was the shoulder roll that really got me moving. I found that I had a hard time concentrating on all the leg techniques, but the poling basically took care of the legs, which fell in line. I did find that I could either extend my arm and get a good "catch", or start short and have that nice strap finish, but not usually both. I think I'm still starting the pole late, so I don't have much time to complete a nice full motion. So much like swimming.
Will be back for more next week. Need hill work.
--Duration: 45mins
X-Country Skiing
 |
| Route Link |
CB and I started out with a nice warm-up loop of the 12km Sochi loop. It didn't take long to get into the groove, especially since we were finally on groomed tracks, so much easier to try gliding on one foot. I was actually able to lead for a while. We finished loop one just in time for our lesson in 1:24.
The lesson was pretty awesome and worth every penny.
We had some limited time due to another talk I had scheduled from the tri club, so after a carb-loaded lunch we went out on the same intermediate Sochi loop. The poling technique that our instructor showed us did wonders for my efficiency. The shoulder rolling was the easiest part and immediately stabilized me. I realized after a while that I would either dig in with my pole nice and early on an outstretched arm and then finish short, or start short on a relaxed arm but use the strap-pushing motion to finish the push. I had to consciously dig in my pole at the correct time to be able to start far and finish all the way through.\
I'm sure I was more tired on the second time around, but I finished the 12km loop in 1:29, but most importantly, it didn't feel like a fight. I also got better at cornering and downhilling.
Wonderful day!
--Distance: 24.25km
--Duration: 2:53
Location:
Oro, ON L0L, Canada
2013-01-26
Bodyweight Workout
One of my obstacle friends' other obstacle friend posted this thing on FB called the 365 Days of Fitness Challenge, which has a short list of typical "wod" exercises, and since I didn't have much time after the recovery run, I decided to throw it in right at home, in the order that I felt like.
Run/Walk 1 mile (done by virtue of 5km run)
25 burpees
25 sit-ups
25 push-ups
60 second wall sit
25 squats
20 lunges (10 per leg)
90secs plank
75 jumping jacks
60 second wall sit
30sec plank
--Duration: a bunch of minutes
Run/Walk 1 mile (done by virtue of 5km run)
25 burpees
25 sit-ups
25 push-ups
60 second wall sit
25 squats
20 lunges (10 per leg)
90secs plank
75 jumping jacks
60 second wall sit
30sec plank
--Duration: a bunch of minutes
Recovery Run
Under doctor's orders, I did a precisely 5km easy run to test out my damaged ass muscles. I focused heavily on proper running form, and I don't believe my heels ever touched the ground. Didn't really feel anything at the time, but maybe some glimmers of soreness afterwards. My calves were definitely dead at the end of it though.
--Distance: 5km
--Duration: 28:54
--Distance: 5km
--Duration: 28:54
2013-01-24
Kyoshin Ryu Jiu-Jitsu
triple kick, low, medium, high
speed practise: chamber leg quickly over and over, then kick
okuri: double oi-zuki before the defense, breaks up rhythm
kaeshi: counter attack, no defense, step forward with oi-zuki
kihon chi - uke grabs rear leg, which I don't agree with
kata gatame - kesa variation with more control of the neck and less likelihood that they can get their arm through the loop; also variation up on one knee as with the tanto defense
belt as flexible weapon
- slashing attacks, pinwheel, helicopter...
--Duration: 45mins
speed practise: chamber leg quickly over and over, then kick
okuri: double oi-zuki before the defense, breaks up rhythm
kaeshi: counter attack, no defense, step forward with oi-zuki
kihon chi - uke grabs rear leg, which I don't agree with
kata gatame - kesa variation with more control of the neck and less likelihood that they can get their arm through the loop; also variation up on one knee as with the tanto defense
belt as flexible weapon
- slashing attacks, pinwheel, helicopter...
--Duration: 45mins
2013-01-23
Pool Swimming
200m kick w/ fins
200m pull w/ paddles
4x 50m swim w/ fins and paddles, descending, 0:20 R
0:40 / 0:41 / 0:39 / 0:38
4x 50m swim, descending, 0:20 R
0:54 / 0:53 / 0:51 / 0:49
2x
4x 100m on 2:05
1x 400m on 8:40
200m easy pull (second was 150m)
1:50 / 1:54 / 1:56 / 1:58 / 8:17
1:55 / 1:58 / 2:02 / 2:03 / 8:14
The first round nearly killed me. I finished the 400 totally delirious and out of breath. I decided to treat the second round like an endurance set, which is what it was, and only gave myself a few seconds of rest after easier reps. Et voila - a faster swim on the 400!
--Distance: 2,750m
--Duration: 65mins
200m pull w/ paddles
4x 50m swim w/ fins and paddles, descending, 0:20 R
0:40 / 0:41 / 0:39 / 0:38
4x 50m swim, descending, 0:20 R
0:54 / 0:53 / 0:51 / 0:49
2x
4x 100m on 2:05
1x 400m on 8:40
200m easy pull (second was 150m)
1:50 / 1:54 / 1:56 / 1:58 / 8:17
1:55 / 1:58 / 2:02 / 2:03 / 8:14
The first round nearly killed me. I finished the 400 totally delirious and out of breath. I decided to treat the second round like an endurance set, which is what it was, and only gave myself a few seconds of rest after easier reps. Et voila - a faster swim on the 400!
--Distance: 2,750m
--Duration: 65mins
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