Kathryn’s toggle to dimmer switch revamped and re-amped

[Kathryn Woodall]

It has been an interesting few months lately in that I’ve been dealing with some issues and consistently thinking that tomorrow will be better. Finally, I realized that it would be better to adjust the plan for my current capabilities and go from there. Given some recent results, it is possible that the over-training of last month wasn’t that I was misjudging effort but was instead not fully aware that high effort simply was not appropriate at the time. The other aspect was that I also didn’t truly realize that I wasn’t adequately recovering during the no and low days…not that what I was doing wasn’t appropriate for the training had my health been optimal, but that my body wasn’t recovering because of other issues. It is still a perception problem, but because HIIT was new to me, there was no baseline for me to know how I really should be feeling with that type of training.

My goal is to train in a way that nurtures and I’m leaving the tools to accomplish that pretty open. clubbells, prasara, and Qi Gong are the things I have in mind as well as IF. High intensity days will not happen for a while and there will be days when, as Scott reminded me, rest is my training. Rather than a set pattern, training will fit my capabilities and needs for the day.

04.29.07
Training:
1 flow of Flow Fit level 2 mostly
Individual pieces of Flow Fit moving slow and easy
1 handed swings with a 35# cb
Forward and reverse perry casts w/ the 35 moving smoothly from one side to the other
Quad hop switches
Cat pose
Supine shin box switches
Locust pose and then placed my hands beside my hips while continuing to lift both legs
Shoulder bridges
Spinal rocks to plow
Rib and hip work – some recommended and some my own
Train tracks (I think that is the name)
Caterpillar

Rpt8, rpe3, rpd2

[Adam Steer]

Train tracks (I think that is the name)

I think those are Tank Tracks, but I can understand how a girl would get confused. LOL

It is great to see your new plan. It sounds like you are really tuned into where you need to be right now. Good on ya!

Adam

[Kathryn Woodall]

LOL! Adam, I think that you need to come to Kansas and go snipe hunting. It is a manly sport but I might be convinced to show you where a good hunting spot is.

04.30.07
Training:
5 sets of:
10 overhead swings with 15's
10 mills with the 10's
10 swipes with the 10's
rpt8-9, rpe5, rpd2

5 2-handed front cleans to back position with the 45
My hip and rib work
rpt7-8, rpe3-4, rpd2

Comments: I trained barefoot today and paid extra attention to the 7 key components since it was the first time without the lift. Effort was kept at moderate levels and training felt good.

[Coach Wilson]

as Scott reminded me, rest is my training.

he says that stuff to me too...I think ihe is just afraid that we will surpass him.

he over-training of last month wasn’t that I was misjudging effort but was instead not fully aware that high effort simply was not appropriate at the time.

In all seriousness, this is a very sophisticated statement that some athletes never fully groc. If I could have figured this out years ago, I may still have functional adrenal glands...Keep up the good work and let me know if I can help. Smile.

[Coach Bentz]

Adam, I think that you need to come to Kansas and go snipe hunting. It is a manly sport but I might be convinced to show you where a good hunting spot is.

I'd take 'er up on that, Adam. It ain't everyday you get someone offerin' to take you to their best snipe hunting spot. Right generous of ya, K!

[Kathryn Woodall]

Coach Joseph,
Thanks, and I'll let you know when you can help.

Brian,
Snipe are hard to come by, sometimes you just have to be generous. BTW, sweet avatar!

05.01.07
Training:
Spinal Intu-Flow® and some vibration drills
Rest

[Coach Bentz]

Must've melted off half my body hair getting that one shot. But its cool, it'll be easier to sneak up on the snipe, they'll be so busy laughing!

[Kathryn Woodall]

Brian,
LOL, When Adam comes snipe hunting we will have to invite you along as you seem to be quite knowledgeable of how to have a good hunt.

05.02.07
rest and IF throughout the day

05.03.07
Spinal IF

Comments: I had significant doms post the moderate day training and still have some although no longer significant. Effort and/or volume will need to be reduced even more as that is too long of recovery time for a barely moderate day.

[Coach Bentz]

You got it!!!

I gotta say, I never would've guessed people as far west as KS knew about snipe hunting. I hadn't heard anybody talk about it outside of OH or IN. Might even be economical to commute... there's a new airline opening up (Skybus.com) that goes direct from Columbus to KC for fairly reasonable price.

[Kathryn Woodall]

Cool, Brian!

05.04.07
IF but not the floor work, beginner level.