Workout 03/16/2013
Warm-up run before karate.
Karate at 7am: stretching, basics, then 1-step and semi-free sparring. During basics, we did lots of kicks, which was sure to effect my race performance today 🙂
During the sparring, we tried to defend using various kata techniques instead of the typical rising block or fore-arm blocks and counters. I used some foot retraction and opposite leg kicks, trying to land the kick before the attacker lands their strike. We also practiced submission moves.
Unsa kata: when dropping to the floor, bend the right leg underneath in order to reach forward with the subsequent kick. I’ve been keeping the leg straight, which doesn’t allow a far-reaching kick. Then, when switching from the right hip to the left, the switch must be more dynamic. I’ve been doing this too slow.
9am: Bordentown St. Patrick’s Day 5k
The first mile was 6:05, but my legs got heavy (probably from all the kicks at karate this morning), and the other miles were closer to 6:30. Finish time was 19:56 according to my Garmin. I placed 11th overall, 1st place in the 30-39 age group. I’ll probably do a separate blog post with more details about this race.
Late morning workout:
73 pushups, 73 situps, 73 second side plank on each side, 15 pull ups.