TBAR Beta and Running Prep

[sakinney]

Day 21
Intu-Flow®
Focused Flexibility
Reviewing the movements from TBAR Alpha
Planning next evolution.

[sakinney]

Day 22
Low Intensity

side crow 5 holds for time (sweaty and side crow don't play well together, so I just went for as long as I could hold, pulling up and in with my core)
1-legged crane holds 5 holds for 12 seconds each
Focused Flexibility worked into yoga asanas

[sakinney]

Day 23
Moderate Intensity

TBAR Beta Rep Score 84
TBAR Beta Avg. HR recovery 35.2bpm

Focused Flexibility

[sakinney]

Day 24

Light Pose Drills
15:15 protocol, 30 rounds of 60 meter repeats.
Focused Flexibility (will be adding the modified Downward Dog pose to improve calf flexibility)

increasing the distance to 60 meters was the right thing to do, even though it did cut down my number of rounds (at least initially)
Today was a day when I had all the voices in my head complaining that I didn't want to run, why was I doing this, who says I have to run a half-marathon anyway, the weather's crummy, yadda yadda yadda. I ran anyway.

[sakinney]

Day 25
No Intensity
Intu-Flow®
Focused Flexibility (Including new Mod. Downward Dog)

Reviewed upcoming evolution, reviewed training protocols and schedule to race day, checked distances.
Pre-registered for half-marathon (so, I'm committed now!)

[sakinney]

Day 26
Low Intensity
5 sets of side crow holds, starting at 20 seconds, then losing ground as I got sweatier
5 sets of 1 legged cranes, 12 seconds each, tried pure floating crane, but couldn't hold it
Focused Flexibility
Ocean Flow

[sakinney]

Day 27
Moderate Intensity
TBAR Beta Rep Score 90
TBAR Beta Avg HR Recovery: 38bpm
Focused Flexibility

[sakinney]

Day 28
High Intensity
Pose Running Drills (Indoors)
Focused Flexibility

Rained out of running today. As a substitute, I did TacFit King of Clubs Delta. Whew!

[sakinney]

Mission Close Out

Side Crow holds went from 10 seconds to 20 seconds
1-leg crane holds went from 3 seconds to 12 seconds
TBAR Beta rep score went from 59 to 90
TBAR Avg HR recovery went from 21.5bpm to 38bpm
Running 50m repeats (15:15) went from 10 to 55, and I've reset to 60m for next evolution
Pose-style running and Focused Flexibility have kept me loose, mobile and free of the kind of DOMS I used to experience when running.