What Was Your Work Out Today?
Replies
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Did an easy hour of cardio inside in the A/C today. No garage workout today. 30 on the LateralX and 30 on the Assault Bike.
I have guys at my house taking out my old tile on the pool in 107 degree heat. I've been running out there all day making sure they aren't overheating and keeping a mister fan on them.
I also sell solar as a solar broker. My neighbor's solar (that I sold him) is going up today as well. Really feel for those guys up there on the roof, in the full sun, at 107. But I know a lot of roofers and what scares them more than sun is wind. Luckily, none of that today. Now, understand, this is AZ. People get really acclimated to the heat here and there's very little, if any, humidity until late July and early August. But 107 is still hot.
I'm also looking at getting a portable evaporator cooler (affectionately known as "Swamp Coolers") for my garage. Man they have come down in price. I can get one that would cool my entire garage for around $500 now and move it to the patio when needed too. I'm learning the hard way in AZ. Fans, even powerful ones, just move hot air around here. They don't actually do much to cool you.1 -
Nothing. Rest day. Just got in my 10k steps.1
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Haven't reported lately. Sunday was my usual rest day. Monday we had weather (East wind, mostly) that led us to cancel rowing, then it was stormy so I didn't walk, put off strength (any excuse works for that; I don't like lifting).
Tuesday:
* Half hour yoga/stretch/foam roll
* Squeezed in 10.67mi easy pace bike ride in the afternoon
* Helped with learn-to-row class in evening again, so a small bit boat carrying & rowing, mostly boat-stabilizing for a couple of hours.
* 42' strength training.
Wednesday:
* Around 7k rowing bow in the quad
* 6.18 mi walk at 4.1mph average on a different (unfamiliar) trail segment while my car tire was getting repaired (🙄)
I got a tiny Garmin fitness age estimate improvement, from 30 to 28, because it cooled off to high 70s and slightly lower humidity, so I organically pepped up walking pace. I was hoping for a better black-box testing scenario, with the change in temp and pace, since HR was perking along nicely, mostly in low/mid 120s at 4+ mph. Unfortunately, near the end of the walk, the heart rate reading went to 160s-170s, suddenly, for no obvious reason. (My normal actual max is around 180, not the age-estimated 155.) I think it was the HRM, not the heart. I felt fine, wasn't breathing heavily. I didn't count out my heartbeat formally, but I put the back of my hand on my neck when the Garmin was saying 170+, and my heart was definitely *not* beating at nearly 3 beats per second. Curses, foiled again! 🤣
(If it's not clear: I think all of that is pretty amusing, not serious or important. My health is important. Weird technology estimates, not so much. As a former software professional pre-retirement, it's wired into my cognition to want to watch the tech and speculate about what its internals do. I do read a bit about it, but that kinda reduces the fun.)
@MikePfirrman, it's so nice of you to be looking out for your roofer guys, doing extra things to try to keep them more safe/comfortable. Good show, you!
I lived in Sparks, NV (Reno suburb, high desert) for one summer, and worked in a plastics extrusion-molding factory out in the desert, theoretically air-conditioned but many machines running in 400F range. I think it got to 110 at least once that year outside, and was generally hot, clear, dry. That was enough to convince me that I didn't want to live anywhere like that. It's not what my Northern European genes, Great Lakes upbringing, want. If anything, I'd move North, seek a less humid area - but plan to stick here.3 -
My big workout today was assembling a cat tree on my porch, discovering it wouldn't fit through the door, disassembling it and moving it inside, upstairs, and doing it over.
I mean I also hiked 12 miles Saturday and did 4 hours of peddle boating Sunday, and 5 mile hike Monday, and a few miles of jog this morning, but really the work out was that blasted cat tree.3 -
Easy pace 6 mile run this morning. Lovely to be out in the fresh air running again, 4 months ago I was depressed and not able to run a mile.3
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Morning-
Strong Lifts 5x5 (squats, bench press, bent over rows, & Landmine Twists)
+
Afternoon-
Physical therapy 45 mins3 -
Did 40 minutes (5.5kms @ 7.3 minutes/km) on the elliptical.
Can’t say I’ve ever loved the elliptical trainer, my toes go a bit numb after 20or so minutes.
Anyone else have that? Or, is it just me?2 -
Did 40 minutes (5.5kms @ 7.3 minutes/km) on the elliptical.
Can’t say I’ve ever loved the elliptical trainer, my toes go a bit numb after 20or so minutes.
Anyone else have that? Or, is it just me?
Some ellipticals have really unnatural strides and are too wide. If there are other models at your gym, try them. It's a common thing, especially if it's too wide. My wife is petite. She used to have that issue on one machine model but tried a few others at LA Fitness and found one that didn't do that to her.
It's also one of the reasons that I bought a LateralX. You move out to the side as well as just up and down on the pedals. It's a beast of a workout for an elliptical but the side to side motion keeps your feet from getting numb. Wouldn't recommend one for the price. I've had lots of mechanical issues and Bowflex doesn't seem to know how to completely fix them, so they discontinued them.1 -
Easy shake out run today. Just 30 minutes to activate the run muscles and open up a few strides.
Race prep is underway this afternoon. I picked up my bike from the fitter at lunch. New chain, rear cassette, charged it and did a quick tune up so its ready for race day. My coach sent me suggested half iron power output numbers based on the "Best Bike Split" tool. Will spend tonight pouring over the athlete guide and gathering up the pile of stuff I need (fluid bottles, nutrition, body glide, sunglasses, race belt, wetsuit, swim googles, towel, etc, etc, etc.) Will leave tomorrow afternoon to pick up race packet early and join my tri club pals for dinner.
The key for me is to get a good night's sleep tonight, since I'm sure to toss and turn tomorrow night, while trying to fall asleep in the hotel room. Even though I'm an old fart who has done dozens of races, I still get butterflies before race day, lol.3 -
Bootcamp today morning and evening will be badminton. Running my first ever race a 10K on Saturday.. So tomorrow will most likely take it kinda easy5
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Ran 6.13km, at the fastest pace since 2017. I find it interesting that I'm 4 years older, probably pre-menopausal by now and can still get back to the old level. Just slightly gutted that I didn't run 300m more for getting a new 4 mile best for this year. Oh well, I was wasted from the heat and humidity.4
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@Djproulx - best of luck in your race! Please let us know how it goes!
Did 55 minutes today easier cardio. All inside -- 30 on the LateralX and 25 on the Assault Bike. I just ordered my Evaporative "Swamp" Cooler from Home Depot. Gets here in around 8 or 9 days. Too lazy to pick it up from the store so had it delivered. It's portable. Only uses 4 cents an hour to run and can cool a garage down by 10 to 15 degrees or more. And I can roll it out to my patio in back when I'm not using it for my garage gym, even better than a split A/C unit and a fraction of the price!
Golf this evening. The cooling shirts/hat and towels I've bought will come in handy. It's going to be 109 tonight. Next week it's going to be 102/103 -- that will feel like a cold spell!2 -
Zwift Watopia 18km Easy ride as rest day from running. I'm really enjoying indoor cycling on Zwift, it is so easy to jump on and do.3
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Very light or no weights:
Landmine workout
Bulgarian Split Squats
Walking kettlebell lunges
1hr on the treadmill at 2.5mph
10 minutes cool down swim2 -
Supersets in the garage @ 100 degrees for 30 minutes, then inside the A/C for 8 minutes X 3 w/ one rest on the Assault Bike. Roughly 900 calories on the hour. Brutal, but felt great about finishing it.
Avg Watts on the Assault Bike were 194, even including the two minutes of rest between the 3 sets. I have an AD Pro Assault Bike and it doesn't allow you to separate the work part of your Watts from the rest portion, which I don't like. So the 194 average was a nice surprise (it's pretty accurate, rated +/- within 1%).
HR reached around 92% of max by last set.
Starting to finally feel stronger. Felt I could go more than 8 sets on the supersets and my 52 lb Kettlebell is starting to feel light on the swings.3 -
Today is absolutely rest dayy!!!1
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I rode (a horse, not a bike) for an hour.
I always enjoy people who say 'you just sit there'.
...No.3 -
wunderkindking wrote: »I rode (a horse, not a bike) for an hour.
I always enjoy people who say 'you just sit there'.
...No.
It's great exercise. I dated a girl in high school who didn't have a saddle that fit me, so I learned to ride bareback. Talk about a workout! And we'd go out for hours. I would barely be able to walk the next day!
My wife can't ride any longer but I miss riding horses. I'm not sure I'd hold up well any longer, though.1 -
MikePfirrman wrote: »wunderkindking wrote: »I rode (a horse, not a bike) for an hour.
I always enjoy people who say 'you just sit there'.
...No.
It's great exercise. I dated a girl in high school who didn't have a saddle that fit me, so I learned to ride bareback. Talk about a workout! And we'd go out for hours. I would barely be able to walk the next day!
My wife can't ride any longer but I miss riding horses. I'm not sure I'd hold up well any longer, though.
I've only recently started getting back into it, once my general fitness improved some (and I got light enough not to feel bad for the horse). I'd missed it so much and I love it - but also yeah my thighs are on fire a LOT, lately.
I did a lot of bareback as a kid. Quintessential kid with a halflinger pony and I'd just go off for hours. It was a good childhood!2 -
Thoroughly Cleaning the house only
Had a deep tissue massage last night with the main focus on my glute and upper back areas 😅
Massage DOMS are definitely a thing1 -
Friday
7 mile walk
Saturday
Climb.
I wasn't in particularly good form. I went to Vauxwall for the first time since lockdown, and didn't send much of note at all. I left my jumper there, so I may go back tomorrow.
They opened a new arch, (the gym is in railway arches) and the grading there was bonkers. Getting a v1 felt like a solid victory.
2 hour session.1 -
Cycled 80km while geocaching. That's all, really.2
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Experiencing a few days' burnout and/or failure of adulting. 😆
Thursday: Half hour of yoga/stretch/foam roll, helped with learn-to-row class, rowing there a little more than usual, but still not much.
Friday: No formal exercise. At. All.
Saturday: Helped with learn-to-row class again, entirely boat-carrying and dockmastering (basically traffic control + steering instructions) - we needed to get the class, which is now all out in singles (mostly wider recreational ones), off the water fairly quickly because wind was picking up and a storm front coming in.
Later, I did 2k rowing machine just to check the box for the C2 Juneteenth Challenge, only moderate pace (2:28.5, 23spm, HR <70% reserve except for 15" above (heh), 2' CD), so not really a workout.
The learn-to-row class has reached the point where they're like atoms in Brownian motion, all over the river in random patterns, in singles, almost running into each other but as if repelled by unseen forces at the last moment (we hope).
They haven't figured out how to go straight, they forget to look where they're going, there's supposed to be a traffic pattern of virtual lanes (like cars, stay closer to the boat's right side of river, i.e., starboard, which is the rower's left side because going backwards) and they're mostly not in that pattern. Today, there was also a bass fishing tournament, which involves fast-ish power boats anchoring most of the time, but roaring at top speed between fishing spots in between. It's a fascinating combination! Well, "fascinating" is one word . . . .
We've had some storms lately during my scheduled rowing times, and I've been lazing about instead of doing something else. This languishing will pass; it always does. 🤷♀️1 -
The last time that I faced a prolonged period of real suffering during a race was in August, 2018. That changed today. The Patriot Half was held in Massachusetts in early morning winds that calmed down and turned into a hot, humid early summer day. This was my sixth race at the 70.3 mile distance (1.2m swim, 56m bike, 13.1m run).
Recap:
Swim: Windy conditions caused a very choppy swim, leading me to have trouble sighting the buoys and swimming a straight line. Contact with other swimmers and having trouble getting good breaths due to the chop made it seem harder than it was. My "normal" 42min swim turned into 48 minutes.
Transition #1 : no issues except getting the arm coolers on over my wet body, lol. (Should have rolled them inside out before hand!)
Bike: This was a new, slightly more hilly course than the one I rode in 2017, but it was not bad. Some issues with car traffic and rough pavement in patches, but I worked around them. We had set a power output/speed target of 165W/18.2mph for an expected 3:05:00 bike split, hoping this would leave me plenty of gas in the tank for the run. The conditions turned out to be hotter, and I went through all my fluids, but noticed a constant stream of water (sweat) running from my helmet and onto the bike. I clearly needed to take in more than the 3.5bottles I brought.
I also started to notice some gastric distress at about mile 40 of the bike. This would come back to haunt me later. I overcooked the bike slightly, finishing in 3:01:22, but my power was off the charts (240-260w for about 90 minutes of the ride, NO BUENO)
Transition #2: I knew that I was in trouble by this point. Upon dismounting, athletes usually run pushing their bikes to the racks. I walked. When I got to my rack spot, I sat down and did a leisurely change from cycling to running gear. That's not normal for me. I also drank some fluids and consumed a gel as I trotted out to the run course.
Run: Though its normal to feel "dead legs" when starting to run after spending 3 hours on the bike, my fatigue was immediate, widespread and overwhelming. I trotted out through the run exit chute and onto the run course, and just began walking. My legs were tired, certainly, but I'm used to that. This was a case of being very much energy depleted: fluids, calories, electrolytes, muscle fatigue, stomach distress, etc. Not a pretty picture. I forced myself to walk to the mile 3 aid station and stopped there to consider whether to take a DNF (Did Not Finish) or walk/jog for several more hours to complete the course. I decided to continue out of respect for the race, as well as to try to use the run as a way to take notes on how to deal with this in the longer race in Chattanooga in Sept. It took me 3 hours to half walk, half shuffle to the finish. (last time, my run split was 2:10:00) When I finished I took the iced towel from the volunteers and spent 40 minutes in the tent before I was able to stand again. I was truly gassed.
I finished the race in 7 hours, which is 40-60minutes slower than my previous efforts. I believe the combination of inadequate fitness, overbiking in the heat/humidity and the gastric distress were more than I could solve for today while running.
I'm hoping the lessons from this subpar outcome will be a blessing in disguise as I train over the summer.
TL, DR version: Finished the race, but blew up on the run. Better luck next race!3 -
An almost 5 mile hike with a decent incline. It was a beautiful day 😌2
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Saturday I completed an 8 mile run and Sunday an easy pace 6 mile run. Legs are feeling really good after a 32 mile week, I am still about 30lbs overweight but running is much easier now that when I started at 280lbs.4
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