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post #71 of 339 (permalink) Old 11-10-2008, 09:37 PM Thread Starter
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Sun 11-09: didn't work out
Mon 11-10: ran 3 miles, 20 min bike. This is a big deal because while my cardio has been fine to go 3 miles or more, the inflamed tendons above my left ankle (that I've been treating according to the orthopedic surgeon's instructions) hurt a lot despite having taken aspirin. unfortunately i got the bad vascular headache I often get when I run after a rest day and didn't go to TKD.
Tue: I took my younger daughter to the gym (not dojang) She is almost 5 feet tall, fast and hits hard. We did offensive, defensive, and continuous sparring for about 20 min. with breaks. then I ran 2 miles. TKD is one-steps again so won't be cardio.
Wed: ran 3.25 miles, arc trainer 15 min. My speed and endurance are returning, particularly if I remember to ice my leg every night. I still have to take aspirin before I run though. My goal is to get back to my 30-mile week.
Thur: ran 3.1 miles, bike 15 min. TKD is self-defense sparring so it's going to be short bursts of energy trying to get someone off me. the warmup for sparring is always 3 3-minute rounds of jump rope, 100 pushups, 100 situps. I split them into 50/50.
Fri: Typically I rest on Fridays, but I worked a little b/c who did my teacher pick to teach the kids' class their first 3 taeguek forms? ME ME ME!!
Sat: ran 4 miles, lifted bi's and tri's (kickbacks, assisted dip, blast sets bicep curls, did shrugs for shoulders also)


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Last edited by swpthleg; 11-15-2008 at 04:25 PM. Reason: tue wed thur fri sat
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post #72 of 339 (permalink) Old 11-17-2008, 10:40 PM Thread Starter
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sun: didn't work out
mon: 15 min arc trainer warmup, jumped rope 5 min waiting for a treadmill to free up, ran 3.25 miles, lifted (chest & back) TKD conditioning (pushups, situps, squat thrusts, mountain climbers, quickstep, pad work, punching makiwara pad, punching drills, 5 3-min jump rope intervals throughout).
tue: abs/shoulders (isolating anterior/medial/posterior heads in turn) mad pad work, 10 min jump rope, 10 min bike, tkd was not lame one-steps like I thought, we were doing lots of takedowns and also practiced sprawl, guillotine, heel hook, and many leg sweeps, it was thoroughly great.
Wed: ran 2 miles, 20 min arc trainer, 10 min bike, 5 min jump rope. TKD was forms (poomsae) with 3 3-minute jump rope intervals and 2 25 pushup intervals.
thur: ran 2.25 miles, bike 10 min, jump rope about 15 min. did not go to sparring, it was TKD (olympic rules) sparring and I figured i'd be jumping rope most of the time while the teacher let the guys roll. he gives the guy students with grappling experience way more attention, forgetting those of us who are just starting to learn.
Friday: customary rest day
Sat: ran 2 miles, 30 min arc trainer


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Last edited by swpthleg; 11-22-2008 at 06:37 PM. Reason: tue tue night wed thur fri sat
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post #73 of 339 (permalink) Old 11-23-2008, 11:25 PM Thread Starter
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sunday: 11-23 30 min arc trainer, 15 min jump rope (water break or itchy ear break here and there)
mon: 30 min arc trainer, 15 min bike** no tkd** pissed off with tkd right now**
tue: 3 mile run, 15 min bike** no tkd due to whiteout blizzard outside, and charming brick streets in my town slippery as hell
wed: 4 mile run, 10 min bike, better speed on run, about a 9:50 min avg. Yes I know I'm slow. My goal is distance, not speed.
thur: didn't work out, shackled to stove.
Fri: 4.25 mile run, 10 min bike.
Sat: I have nobody but myself to blame for today's lame workout. ran 1 mile, 10 min jump rope, lifted bi's & tri's. had to run home and get ready b/c f*cking kids expected to be taken to the mall. SUUUUUUCCCCKKKKEDDD


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Last edited by swpthleg; 11-29-2008 at 08:39 PM. Reason: mon tue wed thur fri sat
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post #74 of 339 (permalink) Old 11-30-2008, 05:24 PM Thread Starter
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Sun: 3 mile run, 10 min arc trainer. I sucked, had to stop a few times during the run, lame
Mon: really tired and felt sick, like my whole face hurt and I'm achy all over, didn't work out
Tue: 30 min mad pad work, 20 min bike, went to tkd but we decided not to have class due to the recent rash of tire slashings downtown.


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Last edited by swpthleg; 12-02-2008 at 10:07 PM. Reason: tue
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post #75 of 339 (permalink) Old 12-03-2008, 09:40 PM Thread Starter
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Wed 12-03:The edit function was taking forever. In an attempt to sweat out whatever I'm sick with, I went to TKD and practiced rolls and falls, also a bunch of forms (kata) and side kick chambers. I feel better but still have very little energy or appetite.
Thursday: arc trainer 20 min, bike 15 min, jump rope 7 min. TKD is sparring, I haven't gone yet but it'll be 10 min. jump rope in intervals, pushups, situps, point sparring and all that that entails, they are generally 2 minute rounds with very short stops to call the point. I had to amend this to reflect my teacher's awesomely evil switching up of our point routine to 3 2 minute rounds with maybe 30 seconds in between, it was essentially a 6-minute round and I think this must help keep me focused b/c I got more points on people than I usually do. These were teenage boys with long ass legs and heavy hands btw.
fri, sat, sun, was sick, as in lungs and joints hurting sick, tried to go back full force too soon after being off work on wed.
mon 12-08 - TKD conditioning: jump rope, pushups, situps, mountain climbers, running & passing medicine ball, side kick/squat drills, side slap out/side kick from ground drills, jumping jacks, etc. etc. for 90 min.
tue: TKD was repeated jump turn and then turn jump kick drills. f*cking exhausting, but I'm pretty sure it helps shape the booty.
wed: 25 min arc trainer, 5 min bike, tkd at 7. tkd was the usual pushups/situps/jumping jacks/jump rope warmup, then we learned a super awesome punching/blocking drill my teacher devised over the years called thunder.


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Last edited by swpthleg; 12-10-2008 at 10:07 PM. Reason: 6 minute rounds then I got sick for 5 days, tue wed wed night
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post #76 of 339 (permalink) Old 12-17-2008, 10:58 AM Thread Starter
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thur-sun: didn't work out due to lingering cold & face hurt from sinuses and joint aches. FAIL
Mon: 30 min arc trainer at gym. TKD was the usual conditioning frenzy that we only do one out of 3-4 classes per week, like once a week is going to condition you overall? (I am one of the only ppl in the class who conditions on their own but I think my teacher assumes that we all do).
Tue: 1/2 hour intense pad work with my awesome chick trainer, 15 min. bike.
wed: 3 mile run, 15 min bike, tkd was pushups/situps/then form after form after form i was teaching the newer students one of the taeguek forms it was kind of cool. After awhile, if you perform them with intent, you'll get sweaty and yr heart rate will go up.
thur: 21 min jump rope (7 3-min intervals) 6 pad work/self-defense/pad work intervals, i got to unleash my half assed guillotine, it was a lot of fun. My sparring partners (my teacher and another guy in the class) are both about 5'10" and blocky, except my teacher is very light on his feet and the other guy is a "bull" who moves smoothly but has kind of heavy feet, it was fun trying to work my strategery in this regard.
Friday: Everything is achy from all my awesome holds, rolls, falls etc. last night and Hal Higdon (running guru) recommends resting on Fridays, so I did.
Sat: my younger daughter came to the gym with me. i ran 1/2 mile, we sparred (offensive/defensive/continuous) for about 10 min total, did a little pad work, I jumped rope for about 10 minutes, got on the arc trainer for 5 minutes. I get a half assed workout when she comes with me but she had a great time and worked hard, and hopefully i'm helping establish good habits for her in years to come.


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Last edited by swpthleg; 12-20-2008 at 08:42 PM. Reason: Wed Thur Fri Sat
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post #77 of 339 (permalink) Old 12-23-2008, 03:31 PM Thread Starter
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Sun: didn't work out
Mon: kind of hung over, but did 40 min. on arc trainer and 20 min. on the bike.


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post #78 of 339 (permalink) Old 12-23-2008, 04:08 PM
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how was I not already subscribed to this?
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post #79 of 339 (permalink) Old 12-23-2008, 04:33 PM Thread Starter
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LOL I don't know, but I wanted to document that I do some of the training related to the stuff we talk about in here. In fact, I'm going to the gym shortly.


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post #80 of 339 (permalink) Old 12-23-2008, 07:55 PM Thread Starter
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tue: 30 min arc trainer (resistance is up 3 numbers from where I started at), 10 min jump rope, (interval) shuffle/squat thrust drill, pushups/situps.
Didn't work out Christmas Eve or Christmas Day. Wuss.
Friday: 2.25 mile run, about 20 min of mad pad work with about 30-60 second breaks between drills, 10 min. bike.
Saturday, Sunday: didn't work out. very hung over Sunday and didn't eat much.


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Last edited by swpthleg; 12-29-2008 at 07:36 PM. Reason: wed thur fri sat sun
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