TBAR Beta and Running Prep

[sakinney]

The initial outline is:

No Intensity Day
IF
Certain Pose-Running Drills
Focused Flexibility

Low Intensity Day
Side Crow Holds
1-leg Crane Holds (building to a floating Crane)
Prasara Integration (from Floor-1)
Focused Flexibility

Moderate Intensity Day
TBAR Beta Level
Focused Flexibility

High Intensity Day
Pose Drills (Active)
15:15 100m protocol
Focused Flexibility

You might well ask why not a Tabata protocol for High Intensity Day?
From the experimentation I've done so far, the 15:15 100m repeat protocol builds more naturally into the 12 week race prep I will be using starting in late July/early August.

Of course, things could change as I progress through the mission, but that's the way it looks going in.

Today, of course was Day 1, No Intensity.

[sakinney]

Day 2
Low Intensity

Side Crow Holds, 5 holds of 10 seconds each
1-Leg Crane Holds, 5 holds of 3 seconds each

Prasara Flow Practice (Cricket, Ocean)

Focused Flexbility
Note: for the first half of my Prasara practice, I worked the focused flexibility into the poses as they occured in the flow. Some poses I adjusted to get the flexibility postures that wouldn't normally arise in those particular flows.

[sakinney]

Day 3
Moderate Intensity
TBAR Beta
Rep Score 59
Avg HR Recovery 21.5
Focused Flexibility

[sakinney]

Day 4
High Intensity
Pose Drills
15:15 100m protocol, 10 rounds. Need to re-measure the distance for the repeat; 100m is too far (at my current level) Will reset and continue on
Focused Flexibility

As usual, the first 4-day cycle in a new mission sucks.... It was true in Commando, Warrior, KB and Rope. The Floor-1 evolution was so long, that I forgot.... It always clears up in the 2nd 4 day cycle...

[sakinney]

Day 5
No Intensity
Intu-Flow®
Limited Focused Flexibility

[sakinney]

Day 6
Low Intensity

Side Crow Holds, 5 holds of 12 seconds each
1-Leg Crane Holds, 5 holds of 5 seconds each

Prasara Flow Practice (Cricket, Ocean)

Focused Flexbility

[sakinney]

Day 7
Moderate Intensity
TBAR Beta
Rep Score 66
Avg HR Recovery 22.5
Focused Flexibility

Any movement that I can do 10 of in TBAR, I'm keeping at 10 and bringing all the lagging movements up until they reach 10 as well. (just another peculiar approach to reps) then bringing them all up as limits allow.

[sakinney]

Day 8
High Intensity
Pose Drills
15:15 50m protocol, 30 rounds. When I can do about 60 rounds, I'll test at 60m for 15 sec.
Focused Flexibility

[sakinney]

Day 9
No Intensity

Intu-Flow® (Extended)
Pose Drills (some playing with 180 bpm footstrike tempo, which is actually easier to manage with the metronome set to 90 and doing half beats.)
Focused Flexibility (adding specific calf work for ankles.)

[sakinney]

Day 10
Low Intensity

Side Crow Holds, 5 holds of 15 seconds each (got my first feel of drawing my hips in toward my shoulder, pulling my legs forward instead of just 'stacking')
1-Leg Crane Holds, 5 holds of 7 seconds each

Prasara Flow Practice (Ocean)

Focused Flexbility