Marathon
August 23, 2008Sorry Marathon is on its way.
Will not leave TV until it reaches the end.
Rattling my legs, rattling my soul
July 26, 2008Yes!
Warm up (always) 20 min in the band, 20 min crunches, let us start 
Leg extensions:
4 x 15 x 120 kg
Lying Leg Curls:
4 x 15 x 110 kg
Standing Calf Raises:
4 x 15 x 220 kg
Seated Calf Raises:
4 x 12 x 100 kg
Move to do chest and back! This time I only use free weights 
Started warming up
Seated Dumbbell press
4 x 12 x 45 kg
Side dumbbell laterals
4 x 12 x 40 kg
Front dumbbell rises
4 x 12 x 40 kg … don’t like to use too much weight on the shoulders but do more reps, just to play it safe.
move to the chest it is weekend, so rather do few Exercise focus in the chest and the back, all of these using free weights
Flat dumbbell Press Bench
4 x 15 x 120 kg
Inclined dumbbell Press Bench
4 x 15 x 120 kg
Declined dumbbell press Bench
4 x 15 x 120 kg
my favorite: Pullovers
5 x 15 x 120 kg
Move to the back
Started with Standing Rows:
4 x 12 x 150 kg
Move to dead lifts
4 x 12 x 200 kg
Lat time:
Pull-ups
3 x 8
Close grip front pull down
4 x 12 x 120 kg
Wide Grip fron pull down
4 x 15 x 120 kg
Finish with Seated rows
4 x 12 x 180 kg
Done for the day, tomorrow we are celebrating my dad’s B-day must be ready to help my old folks.
Starting again
July 21, 2008In a couple of months, I will be ready for a small tournament. My Sensei told me that they are opening a Master category so I want to be part of it.
This past weekend we guided our alumni to the Yi Sin Mun tournament organized by the University of Costa Rica. The local Karate Federation did not gave their approval for this tournament, it seems like the Karate in my country is governed by a poor direction and vision. It is sad because from our 8 kids 7 got a medal, 3 gold, 2 sliver, 2 bronze. Not bad at all. Seeing their smile, makes it everything. How many hours my Sensei trained them, how many rehearsals, hours of standing, practice, more practice, kumite, kata, more kata, more kumite.
It is always nice to be part of an event. I’m starting to train my legs, soon my kata will be back where I want it, but I will sneak at least once this year into kumite. I think I deserve it.
Warming up
June 28, 2008Early on Tuesday I ran for 3 km, slow, and early today I run again another 3 km, slow. After that, went to the gym for a short work-out; shoulders, traps, triceps, forearms, and end doing biceps.
Again light weights since I have not been able to work out as I wish I could. My knee is still holding water, I rather take care of it the other option is to have it open in a none intrusive operation to remove the bursitis I have in it.
The sad thing is that my running calendar for this year is already lost, significant runs I do and the near one the Clasica Santaneca this next July 20th is simply out of my reach.
What is going to happen now, is that I’m going to keep running maybe stick to this distance instead of the usual 5 km on Monday, 7 km on Wednesday, 5 km on Friday, and 12 km on Sunday… are going to be there waiting for me to start reading another race. I think my Sensei might be really happy as I will have to focus in my other sports Karate and Jui Jitsu.
No I don’t think so, he has always use me as an example before the younger ones, as what to do how to do to keep the spirit high by doing sports, and keeping the head clean out of trash from modern society (he call TV as worse as Coca Cola, Caffeine and cheap food)
I will have to rethink what I’m doing and how I’m training, I think one of the areas that is going to start looking better is BBing, as for last I will stop burning my body in a long distance run… but this is for now.
One more week of rehab…
June 22, 2008Yesterday I tried a short run of only 3 km to trial the knee. Found that, it is better but I was feeling pins in under the patela bone. Not the correct kind of pain. Stop and go back home for some ice.
After that seek help from my friend Gustavo, as a physical-therapist he start assessing the knee. the knee seems to be fin, but the muscles, specially the leg’s biceps seems to be the one that most suffer from my knee problems. He focus there and work on it.
After Gustavo’s work I have to pay him for the service, he just decline saying I need a running and training partner to be in good shape to keep me on the road.
Thank you, my leg is feeling much better, head to the gym, and start doing stationary bike, for some time then pick up the weights on the shoulders and arms, I have not trained them for some time, they needed some attention. Found Jacob the guy who is trying to give me some tips and (he says) trying to teach me Jui - Jitsu. We talked about coming back for training, he is a great sport, so he understand that this is going to take some additional time; he says take the time you need, you cannot train well when you are in pain, or different pains.
So this is it, next week I will be doing some cross training, and rehabilitating the leg.
My knee again >:/
June 8, 2008After Friday’s Belt Exam (no longer green belt; yea, yea, I know lazy? Perhaps, but also many things happened in my life that stop me from doing the exam before) My right knee that has been giving me trouble for a while finally give up. Saturday, though I was using a guard my knee got more resent, to the point that today I could not go out for my 12 km run of the morning.
What I’m going to do tomorrow, perhaps do the right thing instead of going out for a spin @ 3 minutes per kilometre perhaps try something like 6 or 7 minutes per kilometre, don’t stress the knee more than what is already hurt.
Ligaments and tendons are fin, but I need to stop adding pressure to it, or else…
Exam
June 7, 2008Done, it was a very intense night, heavy warm-up, I was asked to conduct it.
Then, forms multiple combinations of Zuki (punches) at different areas of the body; Geri (round kick, and front kick) from different positions, side, front, etc.
Then the Katas, My sensei (Obed Morales) was in his time a gifted kata performer; and so he says that so should we. In a word he likes Explosiveness.
Then the character test: fight with one peer, then two peers, then three peers up to five. Now I’m exhausted, I can’t keep them out of my box, one of them is able to throw me down, will have to defend the box from the ground is too hard the instruction is make him feel sore for tomorrow! Why are they so obedient?
Now the real deal, I will have to make three points no time limit to my Sensei. Yes he is fast, about my same strength but with his technique he is lethal. I try my best, hey he is the one making not only points but undermining my strength with all sort of yoko geri, I’m tire, now I feel I cannot breadth well, take my distance he is asking me to attack, I will keep moving while I recover, he knows my game, he comes and, I do one point. I see the younger ones, they are in awe. The older ones, are just talking to each other, Sensei gets mad, ask them why are they talking while I was doing my exam? Silence. He ask the rest of the class to come by and ask for pardon and friendship.
Pass? yes, new belt for next week, I like it.
See Karatecas are crazy people.
Karate Training this night
June 4, 2008Today’s training started with a strong leg work-out
After that we started kumite; this time it was full contact, realistic.
I’m too tire now good night.
MY KNEE
May 22, 2008Again my knee is giving me trouble.
Or is it me, who has neglected my knee? Maybe here is the problem. I have been training for the San Juan half Marathon, nice run starting in Ochomogo in Cartago, ending in San Juan de Tibas in San Jose.
Well starting this week as part of the training I have to work out 7.1 km every other day. Well this route has one steep downhill, here is where I found that my knee was not holding, it hurt me like … well.
Today I go to get two X-Ray (front and side) plus ultra-sound of the soft tissues.
The Doctor by just checking the knee asked me if I play Football (Soccer) I don’t I’m a runner and do some other things. He said that the Meniscus has good shape, but it is worn, good thing is that it has good density. He mentioned that none of the ligaments or tendons show serious damage, in addition, that the patella has good separation.
In other words, considering age and that I run and do some other training my knee is looking good. He questioned me if I had hit my knee recently (he did mentioned a hard hit to the knee). It could be Jui-Jitsu, or a bad office accident.
Ice, more Ice, do not run down-hill and keep using Voltaren Gel after training, but above all give my knee a break, run flat, flat is good.
No San Juan, and be ready for the Tamarindo Marathon then.
Maybe too much cardio
May 17, 2008This week was interesting. I was able to fin a puppy that I liked, yes after the loosing Aristo, then the Cituk fiasco I became more careful when looking for a puppy. I must speak with the owners, talk to the people, find out how my dog is doing, visit the dog, etc.
Second training, started lifting again but this time much more light, more reps, middle weight, not my top but I will start lifting much heavier next week. Why? Don’t know I need to make my body get back into the training groove.
My Karate is going EXCELLENT, I asked my Sensei (Obed) to train us harder or at least me, he has delivered.
Now Tomorrow I will be going out for some surfing, yes, more energy to be expended. I needed that.
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