What Was Your Work Out Today?
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I tweaked my left hip yesterday. Not sure how, since it was a swimming day. Despite icing, its still fairly cranky today, so I changed my easy one hour run into a 40 minute walk/hike on a local trail.
I can't afford a nagging injury right now. Will see how it feels after a swim/bike tomorrow.3 -
Recreational pace bike ride on the hybrid, 22.6 miles at 10.6mph moving average.
Can I just express a little irritation with speedy cyclists who feel they must round blind curves at speeds so high they can't seem to stay in their own lane of the (marked-lanes) trail? (Narrowly avoided a crash today, thanks to me being slow.) Also, drivers who don't use their turn signals in lanes where they have directional options, when not only other cars but us trail-crossing cyclists and pedestrians would really appreciate some hint about their plans? 🙄
@Djproulx: I hope your hip heals itself as quickly and mysteriously as it tweaked. (I hope you have a good osteo, chiro, massage therapist or the like, if needed.)
@cmsienk, there are several useful functional fitness workouts in firewood: Cutting, hauling, splitting, stacking. Good stuff!3 -
Treadmill (brisk 39 min walk) and Day 3 of EPIC I (abs & core)2
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Morning ride - 16.14 miles, 13.4 mph avg, 72 minutes.
Yesterday's upper body workout - 180 push-ups (9 x 20 reps), plus 3 x 1 minute planks.1 -
7-8 am:
Strength
Vacuums - 3x10-60s (30s-3m)
Yoga
Sun Salutations (10-30m)
Strength: E5MOM
Pull-up - 4x6r (24r)
Handstand Wall Hold - 4x30s (2m)
Cossack Squat - 4x10r (40r)
7-8 pm:
Conditioning: E3MOM
Jumprope - 5x2m (10m) (15m)
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Can I just express a little irritation with speedy cyclists who feel they must round blind curves at speeds so high they can't seem to stay in their own lane of the (marked-lanes) trail? (Narrowly avoided a crash today, thanks to me being slow.) Also, drivers who don't use their turn signals in lanes where they have directional options, when not only other cars but us trail-crossing cyclists and pedestrians would really appreciate some hint about their plans? 🙄
Yes, yes you may - I was almost 'treed' by a guy doing this a couple of weeks ago... glad I have good brakes on the bike.
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Recreational pace bike ride on the hybrid, 22.6 miles at 10.6mph moving average.
Can I just express a little irritation with speedy cyclists who feel they must round blind curves at speeds so high they can't seem to stay in their own lane of the (marked-lanes) trail? (Narrowly avoided a crash today, thanks to me being slow.) Also, drivers who don't use their turn signals in lanes where they have directional options, when not only other cars but us trail-crossing cyclists and pedestrians would really appreciate some hint about their plans? 🙄
@Ann - This is a frequent source of concern among my crowd. We are blessed with beautiful places to ride, but also a large number of people on the roads and trails. Unfortunately, I've known 3 cyclists who have been killed while riding their bikes. These folks were seasoned cyclists, one of them a cycling/triathlon coach. Tragic in all cases. Some simple courtesy from cyclists would minimize most issues, just as cutting down on distracted driving among motor vehicle operators would save lives. I remain hopeful that we'll get there.
Today's pool swim was 2800 yds, including 6x 200's, 6x100s, 4x50s at various endurance and race paces. Bike work will be a 1:15 basic endurance session on the trainer this evening.
Another long ride (5hrs) and 30 minute run tomorrow, followed on Sunday by the real test, a 4200yd open water swim. That will be my most important training session this month since it will give me confidence that I can cover the 2.4mile IM swim distance. It's key for me to overcome that apprehension, since I'm not a great swimmer.
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Lunch time jog… 4x10 minute miles in 90 degree weather. Was nice due that no one was there so ran around the lake all by myself… 😃3
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Today a workout in the hotel gym.
First half an hour of strength training. Very improvised, using whatever was available and just aiming to hit a variety of muscles. Mostly machines, some dumbells and I even tried some kettlebells. It was more like circuit training, barely any rest between sets since I didn't have much time left before the gym closed.
Then 15 minutes rowing, first time using a water rower. Dear lord, indoor rowing is boring without a TV 😛 the display was broken, so no clue on watts or anything.
Very improvised but happy to get something done (aside from all the walking I'm doing on holiday, 25000 steps today).4 -
Treadmill (40 min walk) and Day 4 of EPIC I (full body workout)
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@Lietchi as far as I'm concerned all indoor machines (bike, treadmill, rower, etc) are boring as hell without some kind of diversion. I read on the treadmill. Otherwise I couldn't bear it. When the weather is better I'll resume after dinner walks in addition to the morning treadmill. I do the treadmill every single day unless I'm out of town in which case I walk many miles outdoors. It took me a long time to create the consistent habit so I won't do anything to break it.1
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Not a good day today.
Yeah, I added back in my roughly 5 mile walk (no idea how fast, because my Garmin decided it would be fun day to randomly drain its battery for no observable reason - a thing that's only happened once before in the whole couple years I've owned it - but probably around the usual 3-point-something mph. Might have been a tad faster than usual in some stretches because I was angry . . .
. . . at myself, on account of the reason my row (bow of the double) was only 4500m: I was not paying enough attention, got too close to a single that had been waaaay ahead of us (but stopped to talk with us, it turned out), and managed to clash oars with her. My oar got past, but my double partner's oar caught the single rower's oar awkwardly, and the single flipped.
Sooooo, my friend J. flipped and swam, and it was 100% my fault. (Y'know, J., the one who's 75 years old - good thing she's an ultra-fit 75, since that made this non-life-threatening, given the decent weather and still-warm water temp.)
We were a fair way into a rescue from the double (J. draped along our stern as if it were a surfboard she were floating on), when the ski club came along in their powerboat and helped. They took her and her boat aboard, so we didn't need to keep her on the double and tow the single the maybe 500m back to our dock. (That would've been doable, but much slower.)
J. was remarkably cheerful about the whole thing (she's like that), but I'm feeling profoundly bad about it, of course.
Ugh. This is the first time I've done anything remotely like this, causing a flip by another boat. So bad. ☹️😢
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Back in bow of the double, despite yesterday's mishaps. Rowed about the usual 7k, blessedly uneventful.3
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Short run today in the hotel gym this morning: only 2.75km since I didn't have much time, but I wanted to get some running in because of the 7 hour drive today to our next accommodation. I didn't eat breakfast till afterwards, but it didn't seem to impact my run.
Boring, like the rowing session yesterday, since the TVs still weren't working, but at least the display on the treadmill worked, so I could watch the numbers change 😛3 -
99 min on my Elliptical! 8 miles. I'm watching the Downton Abbey series on my tablet during it.2
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Went out for the last long ride before beginning to taper. Rode with another IM Chat friend and we picked up her husband part way through the ride. We did a lot of climbing on the way out (Garmin said 20k elevation, lol!! it was probably 4k) and we took more breaks than normal, since the climbing was tough for our third rider. We also stopped for coffee at a tiny general store out in the woods.
It was a perfect day to ride, sunny and low humidity, so we hammered away on the return trip. Ended after covering 73miles in around 4:45:00, a modest 14mph average. Got to push the last 25 miles coming home. Happy with my best 40k average speed of 19.8mph.
Long OWS and run tomorrow, then volume drops until race day.5 -
I skated on my mini ramp! Tomorrow I want to hit a trail for a trot.2
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Ran to the lake and around the lake… broke in the new kicks with a decent 5 miles
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Walked over 2 miles outside; stretched afterwards.2
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Quick 5k around the hood.. done for the week..2
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A 7.3km hike which took 3 hours.
Slow, you say? Well yes, climbing 300 meters will be slow, especially while stepping around rocks and tree roots. At the end of the hike, the rocks turned into boulders and water was running over them. One section even had a rope.
I gave up in the end, as the path got steeper and steeper - not for lack of cardiovascular fitness but because I don't do well with heights, uneven footing and slippery surfaces. My boyfriend, who has way more natural aptitude for difficult terrain (and longer legs 😛 he's 6ft3, I'm 5ft5) made it to the end of the hike - a waterfall in a cave. He said I was right to not go to the end, even he thought the hike was a bit extreme.
Hopefully the next hike won't be as difficult! I've certainly learned to be wary of difficulty levels attributed to hikes, they depend hugely on the country (Norwegians are hikers and I am clearly not up to their view of what moderate difficulty is!)2 -
Struggled today. Was supposed to do my 2.4mile open water swim. When I got to the pond, it was very windy and the water was rough. I jumped in and started, but after 700 yards of being tossed around, I decided to quit, rather than spending 2 hours fighting the waves. I really wanted to have the long swim be a confidence boost, not a life or death event. Will probably try again on Tuesday.
The long run started out better, but after an hour, my recent left hip pain returned. Even while practicing a 4:1 run/walk strategy, the glute and hip muscles would seize up. I ended up walking most of the last 45 minutes of the run. With two weeks to go, I need to get over this hip issue sooner rather than later.
Have a deep tissue massage session booked and will call the chiropractor as well. Fingers crossed.5 -
Yesterday: Treadmill (37 min walk)
Today: Treadmill (36 min walk) and Day 5 of EPIC I (HIIT full body workout - no equipment)
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@Djproulx -- I hope you get your hip sorted out. Maybe the taper, along with the muscle work, will be just what you need. I hope so.
I did a workout on Friday -- the normal for Friday now -- HIIT w/ a mix of lifting supersets right into rowing sprints. Just enough rest to let HR come down, rinse and repeat.
Sunday -- long, easy cardio day. Should have been easier, but the wife had a laundry list of chores to do outside in the AM before the workout. Also wanted to watch my Bengals on tape delay, so I worked my butt off all day long to get to do that.
@Lietchi -- I made that mistake last year here in Tucson. I took my wife, who is very petite, on a 2.5 mile "moderate" hike. It was like climbing up and down rocks all day long. Took around 2 hours with having to assist her up and down pretty large step ups. By the end, she was not happy with me! I'm sure this was easier than the one you did (my wife is 60 and has a bad right foot). Yes, time can really get away from you on harder hikes. She went on one in Sedona that was just lovely soft earth the whole hike and had no issues doing 4 or so miles. The rocks make all the difference. I will only take her on the "easy" rated trails now.2 -
Saturday - no specific exercise, just an active day around the house and cleaning.
Sunday - gardening in the morning (not a lot of steps, but a lot of work) and 125 close-grip push-ups (50, 25x3).
Today - morning ride - 17.04 miles, 13.8 mph average, 74 minutes.0 -
MikePfirrman wrote: »
@Lietchi -- I made that mistake last year here in Tucson. I took my wife, who is very petite, on a 2.5 mile "moderate" hike. It was like climbing up and down rocks all day long. Took around 2 hours with having to assist her up and down pretty large step ups. By the end, she was not happy with me! I'm sure this was easier than the one you did (my wife is 60 and has a bad right foot). Yes, time can really get away from you on harder hikes. She went on one in Sedona that was just lovely soft earth the whole hike and had no issues doing 4 or so miles. The rocks make all the difference. I will only take her on the "easy" rated trails now.
I was really, really pissed off at him during the hike (not the first time either, it's not his first bad choice 😂). When I decided the trail was getting too hard to continue, he first proposed that I hike back down while he continued to the end, at which point I got even angrier at him, because there was no way I was going to make it down safely without his help. Hiking together, that's a true relationship test, lol.3 -
Ran 3.5 miles before the storm.. did get a drizzle which felt awesome2
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7-8 am:
Strength
Vacuums - 3x10-60s (30s-3m)
Yoga
Sun Salutations (10-30m)
Strength: E5MOM
HSPU - 5x3r (15r)
Hang - 5x30s (2m30s)
7-8 pm:
Strength
Vacuums - 3x10-60s (30s-3m)
Yoga
Sun Salutations (10-30m)
Strength: E5MOM
Ring Dip - 4x6r (24r)
Hang - 4x30s (2m)
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Treadmill (35 min walk) and Day 6 of EPIC I (Dumbbell Arms and Abs Workout )
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Two shorter hikes today, along the coast.
Around 9.4km in total, duration 2h18min. Some elevation differences and more tricky passages, but overall easy today.3
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