What Was Your Work Out Today?
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Another hour on the elliptical. Pushed the pace today and did 3.5 miles. Yeah, I know, that's a bit on the slow side, but I don't care. It's improvement, and I'm not 25.
I'm just happy to be getting back to some semblance of a routine after the last couple of weeks of crazy work.
Did I mention it's hot? It's hot. It's been >110F all week! But, you know, it's a dry heat. 5 -
The usual Wednesday morning row, this time in 3 seat of the quad, but more like 6.5k than 7k because the bow rower today has gephyrophobia, which another friend tells us is fear of bridges - although in this case not fear of driving over them, but of running into them. (We've been teasing some of the bow rowers about stopping pretty far short of the bridges at either end of our standard circuit.) Did a few power 10 intervals on the way up/down river.
This evening, another one of those short group bike rides, last one this season, 11.78mi at 11.8mph moving average. Easy pace, nothing above Z2 (!).4 -
Chest day at the gym, always a crowd pleaser!
Cable twists, bench press, incline DB press, decline cable fly, cable woodchoppers, standing overhead press, lying EZ-bar extensions
My DS21 decided to take up running the other day, starting with a mile jog with his dog. Over dinner he asked his younger brother what his record time on the mile was, then couldn't believe my time from my school days. (For the record, I once hit 5:25 as the one mile split time during a cross country race, so pretty sure I could've broken sub-5 had I trained specifically for it.)
Being as competitive as he is, DS21 proclaimed he would break my time within a single week of training. Mind you, he used to run marathons a few years ago, but hasn't done any running in years. Anyway, after dinner he went out to do another mile run, came back looking like death warmed over, and revealed his time was 10:20. I did my best to be supportive, but inside I'm shaking my head how this guy thinks he's gonna knock off some 5 minutes off his mile time in under a week.5 -
Bike ride, little over 22 miles at 10.7 mph moving average. Carried some boats at open rowing, but didn't row myself.(snip)
Being as competitive as he is, DS21 proclaimed he would break my time within a single week of training. Mind you, he used to run marathons a few years ago, but hasn't done any running in years. Anyway, after dinner he went out to do another mile run, came back looking like death warmed over, and revealed his time was 10:20. I did my best to be supportive, but inside I'm shaking my head how this guy thinks he's gonna knock off some 5 minutes off his mile time in under a week.
Sounds like a learning experience is about to happen there . . . . ! 😉😆2 -
Cardio only today, an hour on the elliptical doing hills.Sounds like a learning experience is about to happen there . . . . ! 😉😆
I'm hoping so. I've had to eat crow the last week as DS21 first proclaimed he was going to reorganize the kitchen better than I had it, then proceeded to back up his words by doing an awesome job. It'll do him good to realize his old man may have some things he can still teach the younger generation.6 -
Had a busy morning, starting with a return to a short "1 min on/1 min off" jog for 30 minutes. I felt no pulling or pain, which is good. Baby steps are better than no steps.
Next stop was a visit to my bike fitter, to replace a broken bolt and to see if he'd recommend fit adjustments to help ease the glute/hamstring issue. We decided to make a small change first, simply raising the aerobars to a less aggressive position. Will see what that does.
Finally, 2023 race planning is in full swing. We have a house full (10&) for the IM Musselman 70.3 race next July in NY. That's no surprise, but another fun looking race came up yesterday and a bunch of us decided to sign up when registration opens. The "Escape the Cape" triathlon is an Olympic distance triathlon that starts with a 12ft jump off the Cape May Lewes Ferry Boat and a swim to shore on Cape May. This one will be all fun, since it isn't long (1500swim, 26 bike, 6.2 run) and Cape May is a pretty spot for recovery. The first minute of the promo video shows the jump. Only hard part is deciding whether to perform a back flip or a cannonball water entry.
https://youtu.be/SU1xbt4yBos 5 -
Took a PTO day today and off the next 2 days too. No surprise here. Elliptical 181 minutes for 12.5 miles.2
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Rowing again, back in bow of the quad.
The university water ski team was out practicing in the buoy course downstream of our boathouse, so rather than our usual bridge-to-bridge circuit, we did a double loop on the upstream end. That's the slightly larger part of the loop, so we ended up with 9151m, rather than the usual 7k-ish.
We did a number of 10 and 15 stroke power pieces, usually 15 more moderate strokes between. Before and after the row, we helped the club president move some double/quad boats off and back to racks, so she could work on them or to rearrange.4 -
@Djproulx
That looks amazing & a fun time! For you. The amazing & fun time for me, would be to watch!
It will be a lot of fun. @swimmom_1 With your screen name and elliptical endurance, you might surprise yourself if you signed up and did the race. Swim and bike would be fun, then a short run to finish!1 -
@Djproulx
That looks amazing & a fun time! For you. The amazing & fun time for me, would be to watch!
It will be a lot of fun. @swimmom_1 With your screen name and elliptical endurance, you might surprise yourself if you signed up and did the race. Swim and bike would be fun, then a short run to finish!
@Djproulx My 4 boys were the competitive swimmers. I was the mom! We called the moms of the swimmers, a swim mom. Kind of like a Soccer mom. My oldest son is the one who made my first email moniker. He is now 37. (37, 35, 33 & 26) I am the one who pushed the swimming. As being a nurse, I used to work in Pediatrics and had taken care of near drownings. I look at the ability to swim, as a life skill.2 -
Over the past couple days, I got to be a shuttle driver, a mid-trip rescue, and I paddled in a strong wind and moderate smoke.
My ex was going to do a two-day one-night paddle trip with a friend. Her friend doesn't have a roof rack and paddles an inflatable kayak. My ex was going to maybe leave her boat in my yard while they ran shuttle. I saw her the other day and offered one better.
They both came to my house and transferred their stuff to her car. She drove to the put-in. I helped unload and send them off, then drove her car back to my house. Neither vehicle had to stay in a park overnight. They genuinely appreciated my help. Only cost me two hours of my day. I would have joined them, but I had to pick up 21 pounds of Sockeye Salmon. I bought a share of a boat back in April, and Thursday was my pick-up day.
So instead I drove out yesterday mid-morning to a put-in about nine miles from home to meet them and paddle the last portion together. We had crazy winds. Red flag warnings. And it was hot. The wind was sort of too much for the person in the inflatable. I sat in the backwater near the ramp and fished for a while. I had to stop. I was catching too many fish. I got a couple texts telling me where they were; I finally started paddling upstream. I got less than a mile when we met up. I offered an out for the inflatable kayak paddler. I drove her back to my house to get her van, then she took me back to the ramp and took her boat, gear, and dog home while I got to paddle back to the ramp near my house with my ex. In the meantime, my ex ate her lunch. I had a bagel on the way to the river.
They both were very appreciative. I was just glad to be able to help. I've become a better person in the short time since I stopped going to work.
The wind was challenging in the canoe. We made good time though. The river generally runs north. This was mostly a strong northeast wind. If I let the wind spin my boat, it would have been a lot of work getting the bow around back into the wind, and I'd get shoved sideways wherever the wind wanted me. So I had to keep the boat under power the whole time. Current was running good; they are letting water out of the reservoirs to make room for fall rains, but that wind was tough. And it was very smoky; that east wind is bringing in smoke from the Cedar Creek Fire among others. Bad air. Yuck. And dust. Farmers are working their fields, so plenty of dust is mixed in with that smoke.
The best news is my shoulder let me paddle. Yay!5 -
Thursday: 8km treadmill run in 55min16. I would have preferred a bit longer, but yet again I worked late and had to cook dinner.
Yesterday: rest day
Today: a day that got my heart rate up several times!
The first time because my BF needed to go to the airport for a business trip, meaning I needed to drive home alone. You need to understand that I only got my driver's licence a few years ago, at the ripe old age of 37, and the number of times I've driven alone can be counted on one hand. Add to that some busy highway junctions, taking a wrong turn and getting lost... No one died, but I'm sure I would have failed, if it had been a driving exam 😬
Not technically a workout, but my heart rate was probably 120bpm on average.There's a local run in my town in a month: 5, 10 and 15k. I'm hesitating. I want to get rid of a traumatic memory: a 5k run years and years ago which failed miserably, and in hindsight I should never have signed up for. But precisely that memory and being very introverted (there's a reason I usually run on my treadmill in my garage) are holding me back: the run is during a 3 day festival, lots and lots of people watching. I still have some time to think about it and see what the weather will be (I'm not good with heat).
@lietchi - I know you know this, but I want to underscore it. It's a festival. Those people are mostly festival-ing. They may even be on the sidelines cheering. But they're not watching you. Conquer the demons of the past. It'll be empowering, I betcha.
That was stressful activity number 2 today: I completed the 5k race at the local festival today!
I was beyond nervous even on the walk to the starting location, but even worse when I saw all the young, athletic people there. It was the first edition of this race - perhaps that's why there weren't many runners. Those that had shown up, were the competitive sort. (Fortunately, also very few spectators)
I didn't have the courage to look behind me to confirm my suspicions, but it only took 30 seconds after the start for most runners to fly past me and me to be at the back of the pack. But I knew my pace (I was already well above my usual running pace) and I knew the first part of the course was the easiest bit, so I didn't force myself even more.
The second part of the course was a grueling succession of uphill sections. My goal, which I succeeded in, was to never switch to walking. I managed to pass a few runners at the end, who had probably pushed too hard at the start.
I could probably have pushed a bit more at the very end, but the finish line came earlier than I thought (it was 4.8km rather than 5km). But looking at my HR graph, I'm thinking it's probably best I didn't 😁 And I can feel that this was pretty much a maximum effort.
Despite running pretty darn fast, I ended up low in the rankings (15th of 18 women). This clearly shows that races over here (Belgium, or perhaps Europe in general) are not for slow/beginning runners, these are not 'fun runs'!
Conversions for non metric people:
- 10:02 min per mile
- 5.86 mph
In reality a bit worse, since it was actually 4.8km.
Glad I did it, but glad I didn't do it when I was slower 😀
And very glad I chose the 5k race, not the 10k or 15k!
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Elliptical, 195 minutes for 13.45 miles.3
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@Lietchi, I'm so impressed that you did the 5k race, in the face of fears about it! That's a much more important thing, IMO, than exactly where you ended up in the rankings. Yay, you!
As an aside, I wonder whether your HRmax may be somewhat higher than your Garmin thinks it is, even as I accept and appreciate that you were working really hard, really pushing.
Just an excellent thing you've accomplished, all the way around.3 -
The standard Saturday AM row, in bow of the double with a rowing buddy I haven't rowed that boat with previously this season, the usual roughly 7k.
We were having some technical issues, so we did a few "slightly increased power" intervals, but not full-effort power. (I was not feeling enthusiastic about turning the row into a swim - never am, really. Hate swimming, even when I mean to be swimming, let alone when I mean to be rowing or canoeing or something.)3 -
80 minutes of splitting and relaying firewood out of the bush.4
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Yesterday was a full day (for me...some of y'all do more on a daily basis!). Day started off at the gym doing first 5km hills on the elliptical, followed by a full-body weight lifting session (deadlifts, hack squat, DB press/row, DB front/side/rear raises, DB curl/extend). Then I spent two+ hours in the back yard pulling weeds, enough to fill an entire garbage can.4
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Short paddle with a new friend.
We met at the ramp, explored a side channel up to where it is blocked by a log jam, then back out to the mainstem and upstream a couple miles.
The smoke was pretty bad. My new friend was smart enough to wear a mask. I wasn't. I felt kind of ill by the time we were done.
Cedar Creek Fire blew up overnight. It grew by over 32,000 acres and blew across all the containment lines. It had been 12% contained for days on end, now it's back to zero and up to 86,000 acres.
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Elliptical 185 minutes for 12.76 miles.1
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Long ride yesterday. Seven of us went out for just over 40 miles. Heat was more than expected, so I was fairly well shot when I got home.
Today we spent the day on an island that is a long thin beach. After a few hours of sitting, we walked the 2.3 miles of sandy beach on the island. It was a nice rest day.3 -
I organised a last minute diving trip on our club rib for the weekend. Four of us showed up. The weather was pretty nice; some sunshine; minimal rain and 3 gusting 4 on Saturday with less wind on Sunday.
On Saturday, we started with a shallow dive. It was nice. I believe I was assaulted by a seal, although I never saw it. (The other divers saw him. I felt resistance against my fins which is typical of a seal having a nibble, but I assumed my buoyancy was rubbish and didn't look back.) We spent most of our time inside the wreck; there are many exits so you can do this without needing to reel off.
Then we aimed to do a deeper wreck dive. The current was running a lot when we got there, which was expected as we wanted a decent amount of time to shot the wreck. It was springs, so the slack window was brief. The tide broke a rope on the shot line.
A shot line is a heavy weight attached to rope attached to, in this case, 2 small buoys attached to 1 large buoy. The aim is to get the heavy weight on the wreck so you have a line to descend to get on the wreck. The small buoys remain under the surface if the tide is running, and plop up when it slackens off. So they give a visual guide as to how diveable the wreck is.
The rope between the big buoy and the the small buoys sheared off. We recovered the big buoy, but the small ones weren't buoyant enough to make the surface. We marked the location with a man overboard on the boat's charts. We didn't get a second dive
We came back on Sunday to see if we could recover it. The wreck was really dark. It became clear that we'd need a huge amount of luck to find the shot. So after about 5 minutes, we switched from working dive mode to fun dive. It was a really nice dive, with conger, crab, lobster and many blennies on the wreck.
We only did the one dive as the logistics were hard. (Most people needed a fill, and slack window was low. I was on 110 bar on my twinset, which is actually enough for a third dive. My air consumption on UK dives with a twinset is a Surface Air Consupmption of 15l/minute, which is reasonably low.)
I lifted weights when I got home, doing:
Bench, 3 sets of 5, 50 kgs.
Deadlift, 3 sets of 7, 100 kgs.3 -
Took Wed, Thursday and Friday off last week to take my wife to Scottsdale for a couple of days and to go to Phoenix for a Keith Urban concert. Not a huge country fan, but Keith Urban does a great show. We had a blast there.
Did 70 minutes of easy cardio yesterday. 20 minutes walking at 15% incline on the treadmill, then 20 something on the LateralX and 20 something on the AD Pro (Assault Bike). Also paddled around in the pool for another 30 minutes or so.4 -
Must have slept wrong, because I woke up with a sore lower back, to go along with the stiff hamstrings I've been dealing with all weekend. Given my age and the fact it's been 10 weeks since my last gym break, I'm gonna take this week off and just recover.5
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Today is day 32 of #75Hard challenge. Did 4 mile Run/Walk this morning for my outside 45 minutes. On my lunch hour I will do a 50 min full body strength training.3
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Must have slept wrong, because I woke up with a sore lower back, to go along with the stiff hamstrings I've been dealing with all weekend. Given my age and the fact it's been 10 weeks since my last gym break, I'm gonna take this week off and just recover.
I think you're right on track with the tight hammies having something to do with your back.
Year ago, I met a guy was really well known (he worked on my wife -- she had Piriformis Syndrome at that time) for muscle work. This guy worked a ton of famous athletes out of Cincinnati (MLB Pitchers, NFL players, etc.). He used to go out to work with Harvey Lewis, 2 time Badwater winner, during his races.
My wife's sessions would last an hour or so and we'd sit and chat. He always talked about how connected the fascia was with back/skeletal issues. It's amazing how tightness can strain bones/joints out of line. Hope the week off does some good!1 -
Harder 8 minute intervals at lunch (after my lift this AM) with 2 minute recoveries. Did first two on LateralX and last two on Assault Bike. HR hit 91% of max on last interval.
Not as hard as the rower, but served its purpose of longer interval training without reaggravating the trigger finger, which is feeling better.3 -
@Lietchi, I'm so impressed that you did the 5k race, in the face of fears about it! That's a much more important thing, IMO, than exactly where you ended up in the rankings. Yay, you!
As an aside, I wonder whether your HRmax may be somewhat higher than your Garmin thinks it is, even as I accept and appreciate that you were working really hard, really pushing.
Just an excellent thing you've accomplished, all the way around.@Lietchi - Congrats on your race! 5k races are very hard, since you're typically going at max effort the whole time. Your HR numbers tell that story pretty clearly!
Thanks! I'm not sure what my precise max HR is, but I'm sure I was pretty close to it! My resting HR was up quite a bit yesterday from the effort.
Despite that, I still wanted to reach my weekly mileage so I ran 11km on the treadmill in 1h15 (8.8kph). Not the smartest thing, my lungs were feeling a bit raw, but I'm stubborn 🤪
Today was more of a rest day though, only a short strength training session. 2 sets of each:
- DB shoulder press
- DB bench press
- assisted pull-ups
- BB rack pulls
- dip bar leg raises
3
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