Hero's Journey, day 7, level 1
Yoga for Bone Health
2 min bicep extensions
NOVEMBER 1: Cardio
Power punch, day 1
Hero's Journey day 6 + bow
YWA: 10 min meditation
Power punch, day 2
Hero's journey day 6, hammer
Hero's Journey day 8
NOVEMBER 3: Run
Power punch, day 3
Hero's Journey day 9
My throat has been really sore & bugging me, so I am taking an extra rest day. Hero's journey & normal scheduling will resume when I'm feeling better. Luckily I'm not really coughing or anything, just the sore throat, poor sleep, and loads upon loads of tea
Current workout streak: 142
more training & sparring training at home.
2 runs per week
/ Get comfortable with 8 kg
3x per week yoga
Read up on more appropriate nutrition/diet
To be honest, I haven't kept track of my weight all that much. I didn't gain weight, probably also didn't lose it. Weight is a bit of a trigger, and I'll get there when I can control more of my meals. I have been able to include more nutritious lunches/brunches - more protein, more fruit, more homecooked, less sugar. I have really been enjoying trying to cook for myself more and trying new dishes my parents wouldn't eat, especially asian cuisine.
My own revised routine seems to be working for me, and keeping it somewhat consistent.
Still need to reevaluate my goals for November, switched around a running day because I was finding saturdays don't work well for running for me, so new schedule:
Okay, admittedly I'm sitting here looking at my excel sheet, and realising that with all those days I though 'eh, I'll fill it in tomorrow, I'm sure I'll remember what I did', and not only did I not remember, I most certainly didn't fill it in. While I worked out every day, and did the dailies, I did not write out what those Exercises of the Day were or what I did beyond that. On the positive side - I feel properly, fully better now and ready to tackle what I can.
So... What I remember:
Power Punch, day 4 - 15
EoD, all days.
90 days of Action, day 1 - 6
NOVEMBER 18: Flexibility/Stretching Dailies:
Power Punch, day 17.
EoD: 40 raised leg circles, in one go
90 days of Action, day 9, Level 1
10 minute flexibility routine (MovementbyDavid)
Realized I'd done Power Punch day 18 on the 17th, so switching out the dates. Working on building my own stretching routine, both a longer version for Tuesdays and Fridays, and a shorter ten minute one I can repeat every day. I am already pretty flexible, but there are some areas I have noticed that I am still lacking in - i.e. I have very limited flexibility in pancake stretch, and I can get very close to middle splits, but I can only do that with my hands to the floor. If I keep my body up, I overstretch because my feet slide wider and I cannot really keep them in place (and I have definitely had some issues with that in the past after taekwondo practice). Maybe I should also be focussing on strengthening my legs?
Thinking of trying the Zombies Run C25K program today, but the 10 minute free run at the end of it seems a little daunting, and I am not sure where to restart as it uses other intervals. Just go back to square one? Or at least the end of week 1? I've been using the Zenlabs/NHS versions so far.
It is not necessary to run all of the 10 minutes free run in ZR. The idea is to run as much of it as you can at a pace that is comfortable to you, and walk when you feel you should. So slowing to a walk is perfectly ok, I needed to do that quite frequently too!
When I started ZR 5k, I did find the first lot of ten minutes a bit daunting. I think I ran for about 4 or 5 minutes, walked for 1 or 2 and then ran again. Knowing I 'was allowed' to walk kind of forced me not to because I reckoned I could give it a good go, which I did and after the first lot, once I'd got into the swing of things, I ran. Slowly, but that doesn't matter. The intention is to run, even if it is the same pace as someone's walk! And you might be surprised at how much you can run, especially if you DON'T start by thinking you can't do it!!
@Montserrat@TopNotch Ohh, thank you for the clarification. That feels a lot more doable than how I saw it!
NOVEMBER 19: Cardio & Abs
ZR C25K, Intro mission (elliptical)
Power Punch, day 19
Master of Abs
90 days of Action, day 10 Yoga For Lower Back Pain | Yoga With Adriene (Lower body felt tight)
Stretching (pancake stretch, runners lunge)
Decided to follow through the introductory mission on my elliptical, as it wasn't entirely a running mission either way, and it was raining a bit too hard to take a twenty minute walk. Have decided that I will start from Week 1, so I can properly experience the story, and starting with lower running intervals never really hurt anyone.
Haven't entirely figured out the stretching routine yet - just did what I felt like doing/where I felt tight.
NOVEMBER 20: Taekwondo
90 Days of Action, Day 11, Level 1
Power Punch, day 20 (250 punches, ish) Yoga + Pranayama for the Spine - Yoga With Adriene
Short stretching (active front to side leg raises, & side leg raises - the rest felt pretty balanced after stretching in Taekwondo & in the yoga session)
NOVEMBER 21: Taekwondo
Power Punch, day 21
90 days of Action, day 12
Very light stretching
NOVEMBER 22: Run & full body workout
ZR 5K Training, W1D1
Post-run stretching: runners lunge, hamstring stretches.
EoD (20 Jump squats) - my knees def don't like that
90 Days of Action, day 13, Level 1
Power Punch, day 22
20 min flexibility routine Yoga For Transitions | Yoga With Adriene Work Of Art workout, Level 1, 6 kg weights
It definitely felt a little strange to have my running intervals only be 15 seconds, but it is encouraging at the same time.
I am having some trouble with the YWA calendar, because there are just too many meditation days, and I don't do meditation very well. May just switch over to one of her older calendars for the rest of the month, hoping December will be less meditation and more Yoga. It is really nice when the choice of which Yoga workout to do is taken away from me.
It has been so gloomy and rainy lately, hoping I'll get to taekwondo practice without getting all soaked. Definitely looking forward to practice - it feels like ages since I've been on Wednesday - it is the only day where classes are 12+, so they always seem to be a little higher gear, and a little more advanced.
Edit, on the morning after
And they were! Some more complex kicking combinations, which were good practice for sure as we don't often do stuff this complicated. Gave me a good list of things to work on at home, mostly in correcting my technique.
While we went up to pal jang, my poomsae didn't feel good today. I felt like a lot of my techniques were very clumsy. More work, more work. We haven't been going consistently in a while, maybe it is that.
Reporting in halfway through the day, because if I don't I probably won't actually do my lower body workout. But now it's chosen, it is on the to-do list, so I have to do it. It's dumb, but it'll help me actually get on.
Additionally, there's only so far you can postpone doing 80 burpees, so tackled that one today. Spread them out in sets of 5 to 10 over an hour or so, which made them very doable.
My running distance is a bit off on the app, as I'd forgotten to change it back to GPS mode over steps, and it does seem to be syncing twice to Runkeeper (need to figure out how to fix that). Enjoyed this run a lot! Much more than Tuesday's - no blue hands this time.
After syncing, Runkeeper informed me that since I started running (a few walks thrown in) last year in March I've covered a total of 200.3 km! Woo! That number really did take me by surprise, especially with how inconsistent I have been with running, and how short most of those runs were.
NOVEMBER 25: Rest day
20 min self-guided yoga.
Power Punch, day 25
NOVEMBER 26: Run + abs
ZR! 5K trainer, W1D3
1.5 km walk afterwards to head home
90 days of Action, day 17, level 2
Power punch, day 26
Maybe still to do: Yoga
My knees were hurting on Friday, so I decided to take it extra quietly on my rest day. Luckily, no issues today and for my run. Made it through week 1, and really enjoying running at the moment. Kind of want to go on another run tomorrow... hmm. I know I'll need the rest days, but it is very early in the program.
Tomorrow's & Monday's taekwondo practices won't be attended because my friend's schedule doesn't work for it, and Wednesday's class will be iffy because there is another rail strike coming up. Yay. I'll be practicing my poomsae at home, and working on what I can. But it is iffy at best to know where to improve, and what I'm doing wrong. I guess practice never hurts
Stick with the rest days. The first time I did the ZR training, I did Mon, Wed and Fri, but I always noticed on Wednesday, Maxine would say something like "see you in two days' time", so the next time I did it, I did Mon,Wed and Sat and that seemed to work with what the programme said.
NOVEMBER 27: Taekwondo
Power punch, day 27
90 Days of Action, day 16
EoD: 40 Split Lunges, in a single set
NOVEMBER 28: Taekwondo
Power punch, day 28
90 Days of Action, day 18
EoD: 10 burpees, in a single set
Meant to do poomsae practice on the 27th, but that was intended for after DnD. Our session ran 1.5 hours late - which was perfect for finishing the combat encounter we'd started at the end of the previous session, but not so perfect for still finding the time and energy for poomsae practice.
Did decide to take @TopNotch's advice to stick with the rest days - thank you for that! I don't have much leeway with when I run, because I cannot combine taekwondo and running days, but I could skip a run day this week.. Did you find it really beneficial to place the extra rest day where the program wants you to over placing the extra rest day between weeks?
@BetaCorvi First time I did the programme was during a Covid lockdown, so it didn't really matter when I did the runs. I didn't really pay attention, though, and missed the two-day break between D2 and D3 until a few weeks in and then I just decided to keep it the way it was. The second time, I was doing quite a lot of Taekwondo training, and D2 happened on a Wednesday which was a training day and that made training a bit harder, so I was happy not to run on Friday (another training day) but leave it to Saturday.
So, having done the programme both 'ways', I think I prefer the 'correct' way. It could have just been imagination, but I felt I did better on that third day when there was a greater break.
No run today so I can have my two day break where it is more useful. A little bit of extra break never hurts, and this way I should be able to get some long-sleeve running shirts before my run, cause with the colder weather my hands and chest have been freezing even during my run. Maybe also pick up some thin gloves that let me control my watch (I use my fitbit to mark laps and pace, because it is more accurate than my phone's GPS).
I had been finding that with push-ups, I'd been more insecure about form, and thus have been dreading them whenever they're in a workout for a while. Even just 10 seems to be daunting lately. So, time to fix that! Working up to 50 push-ups again, this time paying a hyper focus on my form. The issue I'm trying to address is that my hands tend to drift closer to upper shoulder height and are a little too wide.
Next up today is to think up December's goals, try and figure out what is doable, what I want to achieve, and report back!
More poomsae practice before training this evening. I will be going over some of the basics - was noticing a few mistakes in 6-8 that I want to squash before training because they are some very rookie mistakes and I want to be able to focus on the mistakes I don't notice while I am in training.
So far so good for the push-ups, though I am noticing that the sets are definitely more difficult than I was expecting/hoping they would be. That's good though! More to learn/get used to. Gotta be honest, that Fit December program is looking to be very combinable with what I am already doing. Might have to add it on.
Poomsae practice didn't end up happening as we had house guests. Training today was brutal for me. Loads of more intensive kicking training with increasingly more difficult variations. I could do the first two somewhat, but then the trainer kept adding and adding and adding onto those, and I was increasingly more and more lost. That and no water breaks was... not fun.
It did make sense - the group we had was a little more advanced and quite a few of them do do sparring competition. But I felt very out of my depth.
Walked the final 10 minute free-form run/walk today, as my legs weren't feeling super okay after dealing with yesterday's taekwondo practice. Felt it in general in my run today - super sluggish and heavy. The stretching routine was most definitely needed, even though it definitely needs more work. Admittedly, I was not looking forward to this yoga day, but for December I am trying to be more open to new things and things I would ordinarily scoff at before trying. It was... interesting? Not sure where I sit on the breathing side of things.
Would definitely appreciate some input/if anything important feels to be missing, or there are other more vital stretches you feel could be interesting to add.