Laser Focus

[shesprints]

Could be hormones--in my case I'm hungrier during PMS and lose my appetite the week after, so IDK. BTW Luna! Speaking of books--have you read The Power? It's this really cool dystopia in which women get the power to give electrical shocks and it shifts the balance between genders sociopolitically. I know you read a lot, and thought you might also like it. Strong women being, after all, a theme most of us on this site can relate to.

Just gonna leave this here https://www.goodreads.com/book/show/29751398-the-power


Anyway!

Yesterday I was EXHAUSTED, have had wicked insomnia. So I didn't go to jiu jitsu, just ran in the morning. And today it doesn't fit into my schedule so it looks like I am taking a whole THREE OR FOUR (gasp) days off of it. That's ok because I got to do two back-to-back on Monday. Siiiiigh. How I wish Mondays fit my schedule....


Yesterday:

Run--2.55 miles
4 x 200m @ 6:40 pace


Today:

Band pullaparts
Arm swings
Sideways band walks
Shot drills x 5
Squats 65lb x 10, 95lb x 8, 115lb x 5, 135lb 5 x 5
Pushups 2 x 15
Bench press 65lb x 10, 95lb 5 x 5

+

Run--2.55 miles
50 seconds, 2 x 1 min @ 6:40
30 seconds @ 5:42


Doing more fast pickups on runs, take my word for it that those paces are not particularly taxing, just enough to get me out of breath and really using my lungs. I also feel psychologically better after I run a bit hard; anxiety is less.

Oh, and work is going really well. A student of mine just got a 35 (out of 36) on the ACT, and another has gotten her score up from 1150 to 1550 on practice SATs (out of 1600). *shoulder brush* you could say I know what I'm doing. Plus, it feels so good that I'm impacting their lives; they can go on to whatever college they like if they can achieve scores like that. I stg one of my students is on track to become a brilliant pediatric psychologist.

[shesprints]

Just easy run today.


Run--3.05 miles
all easy


Barely broke a sweat tbh... partly because it's suddenly 30 degrees cooler than yesterday, wtf. I also think jits has improved my cardio! How cool.

[shesprints]

My left lat and shoulder are bothering me, and for some reason I just felt more in the mood for cardio than lifting today, so I only ran.

Run--2.52 miles
with 2 of them (15 min) @ 7:30 pace

Moderately challenging but not crazy. Feels easier than it has for awhile to do this tempo! I think my cardio has improved from BJJ, and my muscular endurance from GVT.

[shesprints]

Note to self: keep running before jiu jitsu. Helps a lot with warming up. Our warmups there are too short and not intense enough.



Run--2.55 miles
1:20, 1:00 @ 6:40 pace
45 seconds @ 6:00 pace
(just a few pickups to wake up my muscles, not strenuous)


BJJ--1 hour
Collar and elbow tie
Escape from back body lock
Side control to taking the back after bottom person gets undertook (via twisting backwards with elbow under theirs. A bit like a backwards cartwheel over their back)


I REALLY like this instructor. He gives us a lot of time to practice each skill/movement. Many times we just don't get to execute enough reps, and I don't feel like I can really internalize it.

[Fiction2Fitness]

Sounds great. I usually don't do cardio before any workouts but that's often because I go after work and already been on my feet for 8 hours. Though on one of my days off thinking of walking to the gym. I really should get back to running. Seeing all of the journals here mention runs makes me want to join too.

[shesprints]

[QUOTE=Fiction2Fitness;1544751301]Sounds great. I usually don't do cardio before any workouts but that's often because I go after work and already been on my feet for 8 hours. Though on one of my days off thinking of walking to the gym. I really should get back to running. Seeing all of the journals here mention runs makes me want to join too.[/QUOTE

Yeah, I'd be straight up exhausted after 8 hours at work. I always go either before or while I'm on a break. Good for you man. (I also rely upon morning cardio for my mood tbh).

As of today it apparently is clear it kills my appetite as well? Like I had breakfast at 8 am, went on a quick run, went to jiu jitsu, and taught and didn't wind up eating again until 3:30 and was totally fine.


So today...

Run--2.05 miles
400m (1:40) @ 6:40 pace
200m (45s, 42s) @ 6:00, 5:27 pace

+

BJJ--1 hour
Overhook underhook drills while walking
Over under to takedown (judo throw over hip) to side control
Escape from side control to takedown from knees (grab near leg to far leg + keep hold of far foot) to half butterfly to pass legs to arm bar (stepping over head)


I'm getting a lot smoother with my transition to arm bar, according to the instructors. Also much more control on the throws. Basically a lot is clicking right now and that makes me happy. Plus, I feel way better warmed up after running (specifically, including some speed intervals) beforehand.

We also did some neat warmups today and THOSE went better than usually too--some commando crawls, hip escapes, backwards rolls, and some others I forgot. We always do lots of movements like this to warm up but IDK if I've mentioned it that much.

[shesprints]

Whew. I ran every day last week, so today I felt a bit burnt out. Also the awful guy who tried to teach me pullups was at the gym so BLEUGH I wanted to leave fast. I kept glaring at him low-key so he wouldn't try talking to me.

I didn't run but I did do a cardio-ish warmup with some of the jiu jitsu warmup moves we do. Just, you know, for body memory.

Today:

Skips, bounding, lunges w hands on head, shot drill, Spiderman crawl, backwards scoots, hip heists
Dead hang 1 min
Assisted pullups med + light 2 x 10, med 2 x 5
Pushups 2 x 12, 2 x 13
Assisted dips 40lb 3 x 8, dips 2 x 4

My core feels like it's activating a lot better on pushups and dips. I think the sprints I've been doing have helped with that, oddly. I have a very sore upper back lately for some reason, though.

[LunaLifts]

Awesome, I'll check it out. The premise sounds really interesting. I don't know how to phrase it, but I like books that view a psychological or social effect on people put into interesting situations. Like Lord of the Flies (though I don't remember much of it, but that kind of concept). Looks like Ananda has it on her to-read too.

Glad to hear BJJ is going well still, and that you found a good way to warm up.
I agree with Fiction, I see all the posts about running and I want to start. Then I remember I'm stuck with a treadmillasuarus, and need to invest in a decent pair of sneakers so running is out for now. I don't think I could manage every day of a week though, damn girl!

[shesprints]

Ooooh yay! You'll have to tell me what you think after you read it--it left me with so much to discuss with my friends (and my mom, who recc'ed it to me). And hey, yeah, give running a shot. I mean... I think it's an acquired taste, like beer.

Ran today in the AM, then BJJ in the PM. Running went super well, actually. 400m @ 6:00 pace felt decent as it used to when I was actually, lol, a runner.


Run--2.6 miles
800m (3:20) @ 6:40 pace
200m (45 seconds) @ 6:00 pace
400m (1:30) @ 6:00 pace
200m (42 seconds) @ 5:27 pace


BJJ--closed guard to triangle choke several ways, working on different angles and ways to break holds on the way there. We also did some fun and interesting warmup moves like hip escapes to bridges, forward hip escapes, and moving forward with hooks in under someone else's knees while they walked backwards (kinda hard to explain but good to learn)

Juuuuust 1 more month of this until I can do the more advanced cooler takedown class I'm excite.

[shesprints]

I'm so not into lower body lifting right now. (I see how easy running is without it). Bleh. Did some anyway.

Band pullaparts
Sideways band walks
Deadlifts 135lb 2 x 10, 155lb x 10, 175lb 2 x 10
Bench press 65lb x 10, 85lb x 10, 95lb x 8, 100lb 5 x 5

+

Run--2.55 miles
All easy

[Fiction2Fitness]

I'm so not into lower body lifting right now. (I see how easy running is without it). Bleh. Did some anyway.

I know how you feel only for me it's upper body lifting. Meh but did some today.

[shesprints]

I know how you feel only for me it's upper body lifting. Meh but did some today.

I guess we all have phases. By which I mean I spent like 5 years refusing to bench ever, at all. :P


Today I had a bit of a mental/emotional breakdown in the morning, so I ran in the afternoon right before jits.

Run--2.32 miles
1:20, 3 x 1:00, 1 x :40 @ 6:40 pace

BJJ--1 hour
Open guard moving w partner
Triangle sweep to technical standup
Clinch to judo hip throw to mount to arm bar

It was my second-favorite instructor. He's very no-nonsense and gives us plenty of practice time. Today was pretty basic, but we did get to move around a lot; decent workout. I finally bought a new gi. Now I don't have to do laundry every 2 days... more like every 4. I'm super paranoid about being smelly when rolling with people. Some people apparently wash theirs like once a week, but meh.

Note: 6:40 running pace is becoming quite comfortable, if up-tempo.

Secondary note: my mental state is quite poor right now. I am highly anxious and depressed for no reason. Oh well.

[Fiction2Fitness]

Sorry things are reaching such a low point. Great on the workouts but hope things improve for you on the mental/emotional side. Mine has dipped a little and even that has been a struggle. You're pushing through and I hope you find things swing up again soon.

I'd offer a hug or something but not sure what you'd prefer. Maybe really loud music or something instead...

[MissKB]

Secondary note: my mental state is quite poor right now. I am highly anxious and depressed for no reason. Oh well.

So sorry to hear this. Living on the east coast and dealing with this weather for months on end doesn't help anxiety/depression issues either. You're killin' it in your workouts for not feeling well mentally and it sounds like you're doing the good work for your students - maybe it's time to refill your cup in another type of way if fitness/teaching isn't doing it right now?

Also, I'm KB, you don't know me from a hole in the wall, so I could have no idea what I'm talking about with the above lol - but I'm IN!

[shesprints]

@Fiction yeah and I apologize, because while I'm in this funk I haven't been keeping up with your log or anyone else's, and I feel bad about it >< I'm sorry! Loud music and hugs equally welcome. I actually like hugs.

@KB thank you so much for stopping by! I think, yeah, I need to find some other ways to spend my energy these days as well. And get better sleep.


So I have decided I am going to cut for the next couple months. Aiming for a 500 cal/day deficit. Want to see if it makes running and jits easier. Mostly, I just want to focus on eating more whole food/plants and less processed stuff, pretty straightforward. Hoping that can also help my mood. Oddly enough, when I'm on a moderate cut I often feel less anxious. I'm not sure why. Steep cuts make it WAY worse.

Today...

Run--2.13 miles
2 x 1 min, 1:20, 1 min @ 6:40
30 seconds @ 6:00

+

BJJ--1 hour
Same as last time but with mount to s mount to taking the back to rear naled choke at the end
(Note: rear naked choke is the Wakanda symbol! Cross hands and slide first hand down to bicep)

So yeah I get my rear naked choke cue from Black Panther now. It honestly helped me to conceptualize it that way. It's a very simple choke and shouldn't be confusing, but I always seem to mess up some small detail that makes it possible for someone to escape in a live context.

[Fiction2Fitness]

Well then... *hugs*

Don't worry on my journal, it's not going very far. Just the occasional ramble and when i get to it, the gym. Speaking of, I should probably go lift since I didn't yesterday. Deadlifts. Just wish the gym played loud rock music. Oh well, still time to deadlift.

[shesprints]

Thanks for the hugs. Hope deadlifting went well. You don't wear headphones to lift? I like to, so I can listen to my own music.


Today I did a short tempo run before jits.

Run--2.5 miles
1.5 miles @ 7:30 pace

+

BJJ--1 hour
Counter double leg with sprawl to headlock to seatbelt; partner counters by rolling; follow roll (look toward own foot to keep head safe), bridge to get close, hooks in (tilt forward onto forehead to get second hook in); back take with seatbelt control, finish with rear naked choke

Really nice class. A nice blue belt came and paired up with me so I got to learn from him. Also had a convo with a girl who had been unfriendly before. All good.

Running also felt nice and easy for a tempo. Cardio is progressing.

[Fiction2Fitness]

Sounds like you had a good session indeed.


I will wear earbuds for cardio cause machines can be heard to bear without but I don't for lifting. The chords get in the way and the earbuds hurt my ears if I do them too often. I have a pair of wireless that worked with my samsung phone but I can't figure out how to get it to sync with the iphone.

[MissKB]

You're such a badass! BJJ seems so cool and I can't believe you go for multiple mile runs beforehand haha. Go you. Also, definitely get more sleep if you're not! I went about 21 months (baby + breastfeeding) without ever sleeping more than 2 hours straight with most nights at 4-5 total hours of sleep and it changed me. I'm getting 7+ now and I'm a new human haha.

[shesprints]

@Fiction I feel you, wires can be unwieldy. I'm waiting for technology to improve, because I can't figure out wireless ones either so far (plus, they fall out).

@KB you are so sweet, omg! I mean, maybe I do some long workouts, but you have produced an entire small human, which I've never done, so call it even.



Today I tested out doing cardio first. Quite honestly, I felt zero difference. Perhaps because I didn't do legs? So doing a run before I did my upper body stuff was sort of just like doing legs first (as I normally do). IDK.


Run--2.65 miles
3 x 400m descending pace @ 6:40, 6:18, 6:00 pace
2 x 200 descending @ 5:47, 5:27 pace

+

Weights--upper body/bodyweight exercises
Dead hang 1 min
Assisted pullup medium + light x 8, medium 3 x 5
Pushups 4 x 15
Assisted dips 25lb 4 x 8


Stretching and shoulder and hip openers 30 min


My goal soon is to do 4 x 25 pushups, which probably I could do if I weren't also doing dips in the same workout... I worry about my shoulders mostly.
I can also probably do unassisted dips but again, shoulder. The right side is fine but my left shoulder slips out of position very easily and has ever since I hurt it swimming. Not sure how to fix. Stretching seems to help.

[phoenix4444]

Keep on keeping on woman.

On another note you are getting hella strong.

And if we could only trade out shoulders, mine is a funky right. I was also thinking about doing dips but yeah gotta be smart. Pullups don't bother that shoulder of yours? Can't do them myself. I have three pullup bars in my house that are now just decoration.

[MissKB]

@KB you are so sweet, omg! I mean, maybe I do some long workouts, but you have produced an entire small human, which I've never done, so call it even.

Weights--upper body/bodyweight exercises
Dead hang 1 min

My goal soon is to do 4 x 25 pushups,

Baking the small human was significantly easier than preventing the small human from hurting/killing/maiming himself.

I just googled a dead hang and an entire body weight workout is so intriguing to me! You're so, so strong! GO girl.

[shesprints]

phoenix! look, you rose from the ashes *glomps* Yeah, shoulders suck. OTOH if we traded, one of us would wind up with TWO funky ones and then where would we be? As for pullups... um, yeah, they absolutely do aggravate my shoulder, but I'm obsessed with working on my grip strength and bodyweight control, so I just suck it up, I guess. Hopefully, as I continue to work on mobility, they will hurt less.

oh but hey I did bench 125 recently! I'm hella proud of that. If you recall my bench has always lagged and been awful so I'm happy.

@KB you're too kind. I'm not that strong--I mean I am using assistance on pullups and dips. When I'm banging out regular ones then I'll be proud. BTW, I saw in your log you were considering GVT. Let me be a resounding endorsement of that program/rep scheme (10 x 10 with slow eccentrics). It is by far the most effective one I've followed, at least for building strength and muscular endurance; I think that's also why my running has improved recently.



Today, even though I did some speedwork yesterday, I felt like running a slightly faster mile. So I did.


Run--2.55 miles total
including 1 mile in 7:03


Pretty happy with how moderate that felt. Wasn't a strain. Woo.

[phoenix4444]

Haha that's right about the shoulder trade. My brain doesn't function well these days. Girl just be careful, you don't want to break yourself. Rehabbing shoulders is a slow business.

[shesprints]

@phoenix yeah, I am being careful. I'm doing a lot more mobility stuff for shoulders both in jiu jitsu and out of it, to prepare for it.

Today was a crazy snowstorm. Usually I work late, but it was canceled. Jiu jitsu wasn't--so I went to that instead. I did still have to teach a morning class, though. Then I went grocery shopping for my mom (who just had minor surgery and can't lift stuff) and then we made lunch together. Decent day. I'm chilling and playing video games now.



Run--2.32 miles
1:40 (400m) @ 6:40 pace
2 x 45 (200m) seconds @ 6:00 pace
1:40 (400m) @ 6:40 pace

+

BJJ--1 hour
Back clinch to sitdown takedown
To mount to s mount to either kimura to arm bar or wing choke

This was pretty interesting. The chokes were straightforward, but I have trouble with that type of takedown for some reason. Maybe because my partner was larger than me today.

I also still don't really love working out late in the day. Messes up my digestion and sleep.... but oh well! It is what it is.

[phoenix4444]

Jiu jitsu huh, you are such a cool chick and a tough one to boot. And I approve of the video game distraction

Stay safe and warm in that hellish storm. I was watching it on the news. Damn you guys over on the east coast have been slammed this winter.

[MissKB]

Snow day = perfect video game day! We got snow too in NE PA, about 8" I'm so ready for winter to be OVER. Do you wear any devices for calorie tracking? I used to wear a bodybugg religiously and I feel like BJJ would show some CRAZY numbers

[shesprints]

@phoenix, all the snow melted overnight anyway, so it was really a bit of a letdown as storms go. Ya know, we've had a few storms this winter, but not much snow--I never even went skiing because I knew the conditions would be pure ice, as it always is when the weather is too warm.

@KB it's only beginner classes, so I don't think my heart rate would actually get that far up there (maybe during some of the warmup). But for now it's mostly drilling, which means we go moderately slowly. Anyway, I tend to be a bit skeptical of Fitbit and Bodybug and such devices. Never mind my RMR is way off expected (+300 or so--I had it tested several times and it's mid-1700s instead of 1400s where it belongs). I'm also not sure how they would work given my cardio fitness and weird heart rate. Because of my history of distance running, my resting heart rate is in the low 40s. It takes a lot to get it up and it goes back down quickly.

Might be worth checking out sometime, though. Do you wear one?



Anyway, today (speaking of cardio) was just a run. Probably will lift tomorrow.

Run--2.52 miles
of which 2 miles were done at 7:30 pace (in 15:00), and the rest easy


Still doing pretty well on my cut. Mostly, I've cut out added sugar and simple carbs, but I'm not being extreme. I do feel like my energy is a lot more even. Calories are around 2000-2100, which is cutting level for me (somewhat >1 lb per week if things go well... maintenance is around 2800 or 2900 lately). I know it sounds like a lot but I'm pretty hungry. I used to try to cut on way too little calories and too much (volume) activity and would be totally unable to sustain it, just not functional, exhausted, etc. It's always been hard for me to reasonably assess cutting calories... weirdly, sometimes having a high metabolism makes it more difficult, because I need more energy to feel OK.

Anyway, I'm trying to stick to at least a 500 cal deficit so I'll allow myself to go up to 2350 if I feel very drained. We'll see!

[MissKB]

I'm definitely experiencing a lot of your pain here. My fitbit/all of the calculators say that I should be gaining a good amount of weight eating 2200 calories a day - but I haven't gained any weight since starting 3 weeks ago and so I'm guessing I'll have to bump it up here shortly. I'm going to give it a full month and also I'm going to buy a better scale. Mine's a giant POS. Anyways - this isn't about me haha. 2350 sounds like GREAT cutting calories and you know your body best as far as sustainability and the like. I'm so intrigued by the science of everything you're discussing - that I've never even considered.

[shesprints]

@KB this can be about you if you want! I don't mind. And yeah, calorie goals differ for everyone, that's just the way it is. Like, I know it seems as if I'm going to be comfy and full on 2000+ calories a day, but it's still a pretty steep cut for me and sometimes I feel awful... like today. Just dizzy and super fatigued and weak-feeling. I lifted, but running wasn't happening because I felt like blacking out when I stood up.

Bleh. Hope I feel better tomorrow. May eat toward higher end of cut today also because I hate this feeling.


Weights--
Sideways band walks, pullaparts, walking lunges
Squat 95lb x 8, 115lb x 6, 135lb 3 x 5
Upright row to OHP 40lb x 10, 60lb x 4, 50lb 3 x 8
Bench 65lb x 8, 95lb x 5, 105lb 3 x 5



Did lower reps because, again, felt like blacking out. I also slept a lot last night and needed a nap yesterday. I think tempo runs may be too arduous for me during a cut, I'll have to be parsimonious about how often I do them?