What Was Your Work Out Today?
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* Rowed bow in the double again. I unfortunately failed to push the start button on my Garmin, so I have no data, but assume it was a little less than 7K since bridge-to-bridge, for sure relatively low intensity (working on re-acquiring better bladework and balance, both of which have safety implications - water's still very cold here, swimming would be a Bad Plan). After I get some on-water technique dialed back in after our Winter-long hiatus, I'll start working more on power. Here and there, I've taken a few strokes going for strong suspension, a key element of power on water or machine, and it felt good on the blade surface, but I need to focus more on other stuff now, mostly.)
The baby Canada Geese - little fluff-balls - are really cute. The standard configuration is mom and dad fore and aft in the flotilla (best they can manage positionally), while the littles are in random Brownian motion more or less between the two adults. So far, have only seen small broods, 6 or fewer. Sadly, the babies are snack-sized.
* Walked 6.55mi, 3.8mph. Perversely, after reading/posting on threads about how to work out if having pain, I'm struggling a little mentally. I don't think of it as pain, but there's always knee discomfort. It's not getting worse, which is the absolutely key fact. I need to be focusing on hamstring/glute engagement, upright posture, pushing off . . . useful in themselves but also as a distraction. The last mile(ish) went better today.
* 30' mostly upper body silly-supersetted stuff with mostly dumbbells, relatively light weight, increasing reps. For me, verrrry gradually conditioning my way back to useful stress is a useful injury-minimization strategy.
Rest day tomorrow, hope to get in some yoga/stretch/foam-roll, which I'm skipping so far on the early rowing mornings, because I've been disorganized (not a morning person!).1 -
2:45 on my bike followed by a 1:15 run...so 4 hours of cardio. Training for a half-Ironman that's six weeks away!!
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Today I shoveled gravel. Parts of the driveway were getting muddy. Gravel Dude (forget name of company) dumped all the gravel into a hill and I'm distributing it with a wheelbarrow and shovel.
2/3 done, last third will be done when my elbow doesn't feel like this. probably within a week.2 -
Fast, maybe it is the shoes hah
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Got a stiff dose of reality from my training partner on the bike today. Thought I'd be ok, since he did a 40mile trail run yesterday and said his legs were shot. But he's a strong cyclist (6x Ironman) and he made me suffer on a route he chose. It was almost constant climbing for the first 15 miles, then we settled into more rolling terrain. 3:10:00 ride for just over 50 miles at 16mph. I took a 3minute transition time out before doing a 30minute run off the bike. 3:40:00 work overall, which is a big day for me this early in the season.
I'm starting to sharpen focus on nutrition during long efforts, since that is a huge factor in HIM and IM distance races. For workouts lasting between 2.5-5 hrs, my goal is to take in 75-90g of carbs hourly, plus 20-30 oz of fluids hourly if temps are around 65 degrees. The numbers increase for 5& hour sessions and in warmer temps.
I hit the calorie/carb and fluid quantities fairly well and felt good as a result. I"ve started using the Maurten 320Cal drink mix in order to get a bunch of calories/carbs in liquid form. Two bottles of Maurten, supplemented with shot blox, waffles, etc. plus a separate bottle of electrolytes (I use Precision Hydration) Maurten's unflavored drinks/gels are very appealing, since it becomes harder to ingest food as training sessions get longer and the weather gets hotter.
Rest day tomorrow.3 -
I did an Emi Wong 11-minute thigh workout,
then I went through all of the K-pop dances I've learned, which amounts to around 19 minutes.
It may not sound like much, but I literally haven't worked out practically at all recently, so this really made me break a sweat. Strangely enough, it doesn't make me crave anything or want to eat, in fact it does quite the opposite, since eating just makes me want to eat more (yes ik it's strange).1 -
After a fall with my bike yesterday (chain jumped off) I was mostly tending to my bruises. I still walked roughly 10k steps with vaccinating people against Covid. Phew, never expected this to be so tiresome and so much walking!1
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I was going to hit the gym today but this morning my body said NOPE! instead went for a bike ride and almost 19K steps!2
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Starting off the week with a fullbody workout:) have a great day everyone!💃🏽4 -
Yesterday: 15 min stair climber; 4 sets of 10 leg press; 30 min swim (1250 yards); 5 mile walk
Today: 6 mile run with lots of hills4 -
* Rowed bow in the double, 6950m; ever so gradually getting smoother/less rusty (I think)
* 5.16mi walk, 3.8mph avg
* 28' of the usual strength routine, mostly upper body light dumbbell supersets3 -
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EOMOM for 20:00 of back squats (275 lbs) and push-ups today. Good times on a Tuesday!
Stay fit, stay strong, and GOD bless! 💪🤓🙃4 -
30 minute superset lifting (example would be 16 pushups, 10 pullups, 16 52lb KB swings as one rep, but in general it's legs, chest, shoulders, repeat when HR settles under 60% max. I change nearly every rep to something different) for 8 reps, then 8 X 100m, 3 X 375 and then just cooldown on the rower. 100m rows were mostly around 1:36 pace. High Drag Factor (for me) -- around 160. Roughly 800 calories on the hour.
Felt good today as I took yesterday off to take my wife to the doc, so felt well rested.
@Djproulx - I think most of us would be dead after that. To be doing that over age 60 is incredible. Great work. I'm only 56 and I don't think I ever go over 90 minutes, though I have to row a half marathon by the end of the month for my inner club competition. That will likely destroy me and I'm just looking to finish it. I used to push 1:30 on a half, but I won't come close to that now. And I've never rowed a marathon (though I have friends that do that and even century rows -- 100Ks).1 -
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MikePfirrman wrote: »30 minute superset lifting (example would be 16 pushups, 10 pullups, 16 52lb KB swings as one rep, but in general it's legs, chest, shoulders, repeat when HR settles under 60% max. I change nearly every rep to something different) for 8 reps, then 8 X 100m, 3 X 375 and then just cooldown on the rower. 100m rows were mostly around 1:36 pace. High Drag Factor (for me) -- around 160. Roughly 800 calories on the hour.
Felt good today as I took yesterday off to take my wife to the doc, so felt well rested.
@Djproulx - I think most of us would be dead after that. To be doing that over age 60 is incredible. Great work. I'm only 56 and I don't think I ever go over 90 minutes, though I have to row a half marathon by the end of the month for my inner club competition. That will likely destroy me and I'm just looking to finish it. I used to push 1:30 on a half, but I won't come close to that now. And I've never rowed a marathon (though I have friends that do that and even century rows -- 100Ks).
@MikePfirrman- The difference is that your work is generally at a much higher intensity level than mine. I'd really have to build up to that much strength endurance over a long period of time. Maybe next year
As the endurance work gets longer, the most important keys to a successful training build are Nutrition and Recovery. I'm at roughly 11-12 hours of cardio work per week right now, and that requires consistent attention to recovery, whether yoga, stretching or regular deep tissue massage (every 2-3 weeks). My training density will really ramp up after the June race. July and August will be challenging, with several 15-17hr training weeks. I'll only have time and energy to work, train, eat and sleep. I'm clearly hanging around with the wrong crowd.
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Bike/run day today.
1:15:00 trainer ride. Warmup outputs, drills, then 2 x 20 blocks(15 min hard, 5 min recovery pace) then cooldown.
Run: Easy paced 15 minute run just to shakeout the legs after cycling.1 -
* 40'-ish yoga - stretch - foam roll.
* About 70' slow shakeout ride on my hybrid bike, the actual kind that moves through actual outdoor physical space on wheels! First time on the bike, may ride it to a picnic thing tomorrow, wanted to make sure it was functioning. Thought I'd go out for maybe half an hour . . . but should've worn the bike tights instead of jeans anyway. 😆
* Probably do the usual core routine in a while, after dinner settles a little more.
@MikePfirrman and @Djproulx, I enjoy watching both your training reports, reading the conversation between you, and I admire what you each do. There's a good lesson there in each of you, that (IMO) we get results in line with our training. Me, I'm just mostly doing stuff for fun and general health, and I get results in line with that: I'm having fun, and am generally healthy. 😉 It's fun to watch people who're running more serious routines, though - you and others on the thread besides. Good stuff!1 -
Swim workout this am. Had to cut it short at 1600 of planned 3200. Had a timed mile swim in today's plan, but I'll have to find another swim day this week to get it done.2
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* 40'-ish yoga - stretch - foam roll.
* About 70' slow shakeout ride on my hybrid bike, the actual kind that moves through actual outdoor physical space on wheels! First time on the bike, may ride it to a picnic thing tomorrow, wanted to make sure it was functioning. Thought I'd go out for maybe half an hour . . . but should've worn the bike tights instead of jeans anyway. 😆
* Probably do the usual core routine in a while, after dinner settles a little more.
@MikePfirrman and @Djproulx, I enjoy watching both your training reports, reading the conversation between you, and I admire what you each do. There's a good lesson there in each of you, that (IMO) we get results in line with our training. Me, I'm just mostly doing stuff for fun and general health, and I get results in line with that: I'm having fun, and am generally healthy. 😉 It's fun to watch people who're running more serious routines, though - you andothers on the thread besides. Good stuff!
@AnnPT77 - careful with that casual cycling, it can become habit forming!
I appreciate your comments, thanks. You've hit the nail on the head for me (as usual) in that I love the predictability of endurance training. Its a process consisting of many steps over an extended time period. Fitness improvements often come slowly and may be imperceptible until you look back at the starting point. And because I'm a geek, I love to see my fitness data in the Training Peaks app. It shows me where I am in the training continuum that leads to the starting line on race day.
One question that I answer frequently is "why do people stay in this sport?" My answer is: People don't stay in triathlon unless they enjoy training. Period. Otherwise it doesn't make any sense. Training six days per week, often for multiple hours, to race one or two days each season makes NO sense unless you enjoy the time that you spend training. Having friends in the sport really helps as a social component. Shared suffering is more fun, lol.
Regarding the second bolded comment: I couldn't agree more. There are many folks who post here that are really inspiring to me. Certainly, @Mike is one, but also the strength focused athletes, the climbers, long distance runners, cyclists, etc. Those are my kind of peeps!
Namaste.2 -
Monday Just under 1 hour of yoga (I faffed about making coffee in the preliminary bit), followed by a 2k run. I was on a walk, but I got bored and sped up. I was slow - 12 minutes for 2.17 km, according to Fitbit, which is line with my 5k pace.
Tuesday
2 hours bouldering. This was pretty good - I got one harder project, and got really close on another. I fall on the final move, where with my beta you have poor feet, and are in a Gaston with a long way to go to the final hold. It's entirely possible my beta is duff, but I'm on what look like the best foot holds at that point.
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Thanks for the kind words Ann and @djp. You two (and others like Matt above, who is ballpark my age), inspire me. It's all about what you can do for a given age, condition, shape. And that's anyone, but I have a special respect for the not-so-young folks, who stay young at heart and challenge themselves. I know how hard that can be, for sure.
Today was pretty easy stuff. Hot outside (and getting hotter quick). Around 93 at lunch and I rowed a half hour on the back deck. The pool reno got postponed due to their tile guy getting really ill from Covid. While I feel really bad for him, it makes the quiet deck time extend while the weather is cooler without the sound of jackhammers, construction going on beside me.
Finished the row up with 25 more minutes on the Assault Bike (real easy) in the A/C. I have a slight niggle in my right knee toward the outside, so I might take it extra easy for a few days. My right knee will eventually need replaced, so any sort of out of the ordinary pain makes me a bit uneasy. Being self employed, I'd like to put off the surgery until I'm on Medicare at 65. Plan B is a European extended vacation where knee replacements are 1/5 the cost of what they are here in the states.2 -
Mike - your workouts show an amazing work ethic. Some of them look properly brutal to me. I tend to do spend most of my time doing what I enjoy the most, like climbing, scuba or hiking. Then it doesn't really feel like an effort - it's just fun.
Anyway, today I did another 5k run. I was slightly under 30 minutes, and so about the same pace as my first effort. (I think I was slightly faster.) I am quite enjoying running so far - I may take it up3 -
NSV: I thought I was going to have a bad workout today bc I was SO sore from teaching Bodypump on Monday (hello, 80 rep max) but I caught a man staring at my quad and bicep serrations, clearly jealous, and it turned out to be a good session
Lower tomorrow 🤙2 -
* 7348m rowing bow in the double (got in some extra meters because of parking failure: Yes, my fault, because bow is in charge of steering, and I blew it 😆, so we had to circle back to let me try again)
* Rode the bike to/from a picnic meetup at a local park, little over 30' total ride time, mostly easy pace (little push on the way there - running late as usual! Still slow, though - always slow.)
* Walked 5.12mi, 3.7mph average speed.
* 36' of the usual recent upper-body conditioning/strength stuff, mostly dumbbells
Now I'm tired . . . today, wondering if I'm too old to be me. 😆🤣
Need to foam roll a little before bed, though, or I'll be sorry.
Oh, and - I did do the core workout after last night's post, as hoped/promised (?), about 40'.2 -
Well I did,
2 mile run with the dog
2 mile walk by myself
Leg strength conditioning
Arm and back strength conditioning
Core conditioning
Not a bad day
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I did legs/booty today and i realized whoa i have a faint sliver of abs!!2
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Today will be legs/glutes. My favorite day, plus the area that needs the most work2
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