What Was Your Work Out Today?
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Rainy, cold and windy, so no outdoor ride today. 45 minute spin class instead. While I was satisfied with my effort as measured by my output in watts, my sweaty clothes and class rank, I failed miserably at identifying the tunes in the playlist and I admit to being out of sync during the dance style moves led by the instructor when we were out of the saddle.
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Whoo Hoo! Weather and schedule finally aligned: I got out my li'l ol' lady hybrid bike, took an actual real-life bike ride through 3-dimensional space, fresh air, and even sunshine, instead of just slogging away in my stuffy living room on the stationary bike while playing internet games. There were wildflowers! Birds! People! Dogs!
Casual, easy pace, road & paved trails, 11.0mph moving average for 11.6 miles. Mostly Z2, about 4' Z3 - I'm not sure my Garmin had good wrist contact the whole time, though, and I didn't wear the chest belt. HR/speed correlation looks plausible, though on a glance, though elevation/heart rate looks iffy for one hill.
Yay! Outdoor exercise!RaquelFit2 wrote: »RaquelFit2 wrote: »Back on the stationary bike, the usual "whatever pace" easy-ish workout, little slower this time (94W 10K, 80W 3' CD after), Z3 and below but mostly Z2. I need to start remembering to turn on the ceiling fan: I'm hot, sweat insanely much even at low exertion like this . . . just genetics, I guess?
This followed a couple of hours of homeowner-type "functional fitness": One hour of humdrum rake/weed/prune, then an hour of pulling up to 30' or so Concord grape vines out of trees and hand-hauling them to the brush pile. Playing tug-of-war with entwined sturdy vines is surprisingly effortful! 😆 Obviously, I should keep up better with the chores in the woodsier bit at the back of my lot, to avoid future repeats.
I'm well versed in "functional fitness." I spend at least three hours a day doing housework. I'd much rather go diving or hiking. Doing the laundry just doesn't raise the endorphins. Ya know what I mean??
@RaquelFit2, I'm not good about housework. I'm more like @drmwc describes, except my dining room table turned into an altered book/mixed media/visual journaling workspace a few years back. Living alone, there's no brake on my doing things the way I want, which isn't totally I good thing. I do have to do laundry, but wouldn't really call that a workout of any sort. The yard work barely qualifies (but I do find it more fun than housework).RaquelFit2 wrote: »dralicephd wrote: »I did another 50 min., 3 mile elliptical session. Apparently I'm a little tired today: for the same pace as Wednesday, my heart rate was higher. Bodies are weird.
Anyway, today is my strength training day, but I limited my routine to upper body stuff. I figured that since the effort of 3 miles was a little harder today, it would probably be prudent to not overtax my quads (and re-injure myself).
It could be the weather. (I did a pretty crappy workout today so I'm not even going to post it here.) However, my back is feeling much better so I'll have something substantial to post tomorrow.
Hey, no shame in a moderated workout, in those circumstances. Heck, in general, a workout is a workout. Feel good about doing it, and about keeping it what you need in order to pave the way back to 100%! 🙂
Housework sucks. But I do like to keep a very clean and organized home. Love being out in nature. I wish I lived in a meadow.
Thanks for support. Sometimes I read what you guys are doing and I'm a little embarrassed to post. (Maybe I'll be a bit more descriptive and it will make the workout seem more interesting and difficult. 🏋️♀️)
@RaquelFit2: What the other folks said: Please post.
We all have a story, we all started somewhere. I started getting more active . . . very, very gradually! . . . in my mid-40s, after the whole nine yards of cancer treatment - surgery, 6 months of chemotherapy, radiation. That was a slow start for sure, from a super physically depleted starting point, and with various setbacks along the way. I hadn't been consistently active for most of my life before that, other than a few years during college with an active job and walk/bike transportation. By my 40s, I'd been in a high stress, sedentary, long hours office job for a couple of decades since college. Now, I feel stronger and am objectively fitter at 66 than I was at 44, by far.
A gradual progress, creepingly slow even, but persistent over multiple years . . . goes places. You're doing the good things to move yourself along in that process.
Be proud of the things you do that move yourself forward! If posting here helps you stay engaged, please participate. Lots of us are posting here for that self-accountability.4 -
Thank you everyone for your support and sharing your personal stories. (It means a lot.) I'll keep posting and trying my best to improve. ❤️3
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301 minutes on the Elliptical for 19 miles, this AM. Today was a tougher session. Not sure why. I sort of wanted to quit earlier but persevered. I didn't hurt but was not feeling as energized as I usually do. I averaged out to 15.8 minute miles. My usual is 13 minutes to just over that. I hope I'm not coming down with something. I can sure use the calorie deficit, since tomorrow is Mother's Day and I'm having brunch at one of my son's house. I figure I will need them!2
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301 minutes on the Elliptical for 19 miles, this AM. Today was a tougher session. Not sure why. I sort of wanted to quit earlier but persevered. I didn't hurt but was not feeling as energized as I usually do. I averaged out to 15.8 minute miles. My usual is 13 minutes to just over that. I hope I'm not coming down with something. I can sure use the calorie deficit, since tomorrow is Mother's Day and I'm having brunch at one of my son's house. I figure I will need them!
Didn't you say you did a workout on a day that would've been a light or rest day? Maybe I'm misremembering.
But that's the kind of thing that makes this kind of difference.2 -
301 minutes on the Elliptical for 19 miles, this AM. Today was a tougher session. Not sure why. I sort of wanted to quit earlier but persevered. I didn't hurt but was not feeling as energized as I usually do. I averaged out to 15.8 minute miles. My usual is 13 minutes to just over that. I hope I'm not coming down with something. I can sure use the calorie deficit, since tomorrow is Mother's Day and I'm having brunch at one of my son's house. I figure I will need them!
Didn't you say you did a workout on a day that would've been a light or rest day? Maybe I'm misremembering.
But that's the kind of thing that makes this kind of difference.
Yeah. No your correct @AnnPT77 I don't exercise on a day I work usually. Maybe only a handful of times. I was hoping that, that is the reason too. I'm feeling ok so far, otherwise.2 -
Day 6 of my attempt to get a 10k a day from Monday-Sunday. It was rough. Windy on the longest part of the run which is back to the house. Bad nights sleep plus pushing a washer and dryer around to install a new vent hose just before the jog didn’t help. Got it done and times were not bad vs what I’ve been logging on these weeks runs. Let’s see if I can get Sundays done early since it’s mamas day.
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20 minute upper body workout with dumbbells using both 10 & 15 pound weights. Lite stretch afterwards. (Back is feeling much better!)4
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Yard and housework yesterday... mowing, pruning, scrubbed the shower (I detest this chore...ugh), vacuuming, cleaning windows.
No idea on calorie burn, but I definitely used my whole body! I was going to elliptical this morning (in preparation for some mother's day feasting) but I don't have it in the tank today. Oh well. One day's calorie overage isn't going to make or break me.
Happy mother's day, everyone!3 -
dralicephd wrote: »Yard and housework yesterday... mowing, pruning, scrubbed the shower (I detest this chore...ugh), vacuuming, cleaning windows.
No idea on calorie burn, but I definitely used my whole body! I was going to elliptical this morning (in preparation for some mother's day feasting) but I don't have it in the tank today. Oh well. One day's calorie overage isn't going to make or break me.
Happy mother's day, everyone!
Woohoo! My kinda workout! ❤️❤️❤️❤️2 -
Well I got it done.. My week of working out is officially over. One week of one 10k per day in the books. Just about 43.5 miles of runs. Finished the weeks last with improved time, but not close to PB. However one thing I was wanting to do today was improve my cadence. During the week I went as low as 159 and seemed I couldn’t get over 165. I hit 170 today…. There are other personal reasons I wanted to see this through and I’m glad I did. Happy Mother’s Day to all folks….
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Day 6 of my attempt to get a 10k a day from Monday-Sunday. It was rough. Windy on the longest part of the run which is back to the house. Bad nights sleep plus pushing a washer and dryer around to install a new vent hose just before the jog didn’t help. Got it done and times were not bad vs what I’ve been logging on these weeks runs. Let’s see if I can get Sundays done early since it’s mamas day.
That is some big run volume, as in marathon training big. 6 x7=42mpw - Nice. If I tried that right now, my IT bands and hamstrings would stage a revolt, lol.2 -
Finally, quit making excuses and put in a solid training effort today. Swim/run workout started with 1650yds in the pool, then right into a 75 minute easy paced trail run. Trail was really pleasant today - wooded, flat terrain, scenic river views. The birds were out, trees in bloom and a number of families, dog walkers out. Didn't push, just enjoyed being out on the run.
During my buildup to races, I like to do a long bike ride (plus a short run) on Saturday, then a swim and long run on Sundays to get used to running on tired legs after the Saturday bike.
Two months until my "A" race, with only one month until the first of our local sprint distance triathlons that are held every other week in June/July.
Happy Mother's Day to the Moms.
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337 minutes on elliptical (in 2 sessions) for 25 miles. Normally I would have push on to make it 26.2 miles but I didn't realize I was that close to it, plus it was almost 9 pm too and I work tomorrow. I also had wash to fold afterwards too.5
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45 minutes low impact workout from YouTube videos and stretch after.
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Just so no one thinks all my workouts are fabulous …. If you can call these workouts …. Yesterday was dragging luggage around several airports catching cancelled and rebooked flights and power lifting and wrestling it into overhead compartments and under seats, today is running around long hospital corridors for various annual oncology follow up tests and appointments. I hope to supplement with a few mile power walk somewhere nicer when it is all done!6
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With yesterday being Mother's Day, my wife invited company (some good friends) and I skipped the normal cardio and worked on our rock wall garden again for around 2 1/2 hours. With making dinner -- I'm the cook at home -- and having to help clean the house, that's all I did. It was a pretty solid workout but I was on my feet nearly all day long so the rowing on top of that would have been too much.
Today is just easy cardio for 55 minutes to an hour. I'll likely just do super easy rowing.3 -
Supposed to be a run day, but the weather isn't cooperating so I'm going to Zwift this evening when I get home. Winds are gusting at 40 MPH with sand storms, so I'm not running in that.4
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Since I wanted to complete my one 10k a day week I bypassed my usual easy Sunday 30 minute WO yesterday. I moved that to today and just did an easy paced 5k run around the neighborhood. It was already 91 degree so it was good enough to get me a decent WO. I managed a 168 SPM Avg. Cadence so happy with that as well. May do some yard work, but will wait until later into the evening.2
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Hit the elliptical early this morning for ~55min., 3 miles. Not as fast as the other day, but I'll take it. Followed this with some mild strength training. Then, after a snack, my silly self decided that the floor needed cleaning (the dreaded scrubbing of the grout!). I think I'm going to be sore tomorrow.
(You know I really didn't want to do my work-at-home stuff when I'd rather scrub floor tile and grout. Haha...)
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Since I wanted to complete my one 10k a day week I bypassed my usual easy Sunday 30 minute WO yesterday. I moved that to today and just did an easy paced 5k run around the neighborhood. It was already 91 degree so it was good enough to get me a decent WO. I managed a 168 SPM Avg. Cadence so happy with that as well. May do some yard work, but will wait until later into the evening.
How do you measure foot strike cadence? Reading your device during workout or seeing post run report? Or do you use a metronome app to sync your steps?
One coach had me use a metronome app on my phone. It naturally leads you to stay in sync with the beats. The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort.1 -
Since I wanted to complete my one 10k a day week I bypassed my usual easy Sunday 30 minute WO yesterday. I moved that to today and just did an easy paced 5k run around the neighborhood. It was already 91 degree so it was good enough to get me a decent WO. I managed a 168 SPM Avg. Cadence so happy with that as well. May do some yard work, but will wait until later into the evening.
How do you measure foot strike cadence? Reading your device during workout or seeing post run report? Or do you use a metronome app to sync your steps?
One coach had me use a metronome app on my phone. It naturally leads you to stay in sync with the beats. The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort.
I leave it up to the Apple Watch. It actually does a decent job. You can actually watch it real time however I concentrate on the run to not stare at the watch when traffic, people with dogs or folks backing out of their garage is my priority. Quoting your quote “The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort” that is what I’m working on now and yeah can tell the difference.
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Rowing machining, the usual 3 x (2k on, 2' off/CD), 2:28.3 pace at 20 spm, 107W average on the 2k pieces; 35:40 for 7662m overall including the off/CD rowing. Easy/moderate effort, 7'-ish Z4, mostly Z3, about 6' below.
On the brighter side, we're forecast for nights above 50F all this week, so the river water should start warming up more, finally. I hope to be on the water regularly, soon. Usually rain and wind are more interruptious in the Spring, then our schedule settles down as full Summer comes on.
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On Sunday and Monday, I had a training course on outdoor sports climbing. It was brilliant fun; very laid back when compared to gym bouldering.
I eventually worked my way up to 6A, which isn't particularly good. But it was my first attempt at this thing, and it also wasn't bad. The instructor reckoned I was probably at 7A standard with a bit more outdoor practice, which is in line with my bouldering standard..3 -
Since I wanted to complete my one 10k a day week I bypassed my usual easy Sunday 30 minute WO yesterday. I moved that to today and just did an easy paced 5k run around the neighborhood. It was already 91 degree so it was good enough to get me a decent WO. I managed a 168 SPM Avg. Cadence so happy with that as well. May do some yard work, but will wait until later into the evening.
How do you measure foot strike cadence? Reading your device during workout or seeing post run report? Or do you use a metronome app to sync your steps?
One coach had me use a metronome app on my phone. It naturally leads you to stay in sync with the beats. The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort.
I leave it up to the Apple Watch. It actually does a decent job. You can actually watch it real time however I concentrate on the run to not stare at the watch when traffic, people with dogs or folks backing out of their garage is my priority. Quoting your quote “The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort” that is what I’m working on now and yeah can tell the difference.
Gotcha, makes sense.
My natural cadence is 180SPM(Its no surprise that my preferred cycling cadence is 90rpm).
The audible "tick, tock" of the metronome was enjoyable for me to follow. I didn't think about it at all, I just let the "tick, tock" dictate pace. I then focused on my stride, which simply means making sure to take good strides. Over time my stride length increased slightly at the same SPM. That is where improvement came for me.
I really miss that type of run training, but I need to wait until after tri season before resuming speed work or other cadence related stuff. The risk of injury is too high if I rush that process. Hoping that I"m healthy enough to shift into a run focus in the fall, since there are a bunch of fun half marathons around at that time of year.4 -
Two hours, working in the garden. Sunny; perfect temperature.3
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Yoga and a 5km run5
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Had my first lap swim on Saturday...I have some work to do there.
Lunch Break:
8x1 Power Snatch
8x3 Power Clean Thrusters
4x4 Behind the Neck Snatch Grip Push Press
4x10 Front Squat
4x15 Russian Twist
4x8 Scissor Crossover Kick
Evening:
Easy 20K ride2 -
Another real-world road/paved-trail bike ride, absurdly easy pace (only 2:22 even Z3, mostly about half/half Z1/Z2, this time with the chest belt). Just a hair under 13 miles, mere 10.2 mph moving average. We've gone from cold to hot (for here): It got over 80F today, I believe, and humid.
Still lots of Spring Beauty along the trail, but the Trout Lilies have shriveled; in compensation, there were big patches of Trillium in bloom.3 -
Strength session with trainer this am. Some balance work with weights, plus some combo core and leg stuff.
Tonight a small group of us rode scenic wooded section by two different trout streams. Pace was mostly social, but included one nice long grinding climb of about 2.5-3miles. This climbing route was requested by two of the women who are strong runners, now building their cycling fitness for a first triathlon.
I LOVE this climb, since the return trip is a gradual winding downhill on a well paved road with no traffic. Last time I measured it, two of us did the return 5 mile segment in 11 minutes, or just under a 30mph average. Its a scream on a bike!
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