What Was Your Work Out Today?
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Restarted my 1min run/1min walk progression on Friday and did it again today. Effort was pain free. First time around in August I got too much soreness, so backed off. This will be a slow process, but there's no rush. I really don't want to lose another season of running.4
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Yes, more rowing, usual near-7k, 2 seat of quad, with a few power pieces tossed in. Cool, gloomy morning, but no rain - felt like Fall. I think we're gradually getting a little faster with the power on, though knowing that is confounded by differences in wind and current. There isn't much current, usually, but even so it seems to make maybe a 10 second or so difference in pace (per 500m).3
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Easy hour of cardio, though I mixed it up a bit. half hour on the treadmill (just walking uphill @ 15% incline -- I can't run anymore) and then half an hour on the Assault Bike.2
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Short-ish run today. Dragged myself to the basement despite some TOM cramping, which fortunately subsided at the start of my run. 6.5km in 45 min, a steady 8.7kph speed. Felt harder than it should have - residual effects of the race Saturday or just my TOM, or both, who knows.3
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Bike day again, comfortable temp (just above 70F/21C), but a little humid (70% or so). Rode part of it on a side branch of the trail I hadn't ridden all the way to the end before. That section was a little more straight/level, so a bit faster, but I was getting kind of tired/slow by the end, so ended up around normal average pace: 10.8mph moving average, 25.38 miles.
Then I came home and ate a big heap'o'fresh pear and peach. Very satisfying.4 -
Bike day again, comfortable temp (just above 70F/21C), but a little humid (70% or so). Rode part of it on a side branch of the trail I hadn't ridden all the way to the end before. That section was a little more straight/level, so a bit faster, but I was getting kind of tired/slow by the end, so ended up around normal average pace: 10.8mph moving average, 25.38 miles.
Then I came home and ate a big heap'o'fresh pear and peach. Very satisfying.
@Ann, 25 miles is quite a bit of riding on a hybrid style bike. Is the trail paved, gravel or both?0 -
Bike day again, comfortable temp (just above 70F/21C), but a little humid (70% or so). Rode part of it on a side branch of the trail I hadn't ridden all the way to the end before. That section was a little more straight/level, so a bit faster, but I was getting kind of tired/slow by the end, so ended up around normal average pace: 10.8mph moving average, 25.38 miles.
Then I came home and ate a big heap'o'fresh pear and peach. Very satisfying.
@Ann, 25 miles is quite a bit of riding on a hybrid style bike. Is the trail paved, gravel or both?
Aw, thanks, @Djproulx!
It's paved. It's at all difficult riding: Many of my usual sections are slow because they're winding and wooded, and I don't like to ride faster than my clear path ahead - like to keep the speed where I can stay fully in my lane around those bends.
Today's ride, by contrast, was quite open for long stretches, not as tightly winding. Great sight lines! The newer-to-me part is along a power company right of way, mostly cleared of trees on both sides of the towers that parallel the path. I was holding 12-15mph, sometimes a little more (maybe up to 17?), for stretches of it - and not just downhill 😉. I think that's maybe kind of OK for a li'l ol' lady on a hybrid bike.
I have to admit, riding 25 miles at that average speed - plus taking a couple of snack/water/scenery breaks in there - takes a chunk out of my day!3 -
About ten hours of paddling.
Well.... Sort of.
I helped with an invasive aquatic weed survey and control project. We turned 13 miles of river into over 20 miles of paddling looking for Nymphoides peltata. We found some patches that had previously been identified and some that had not. Treated them all.
We saw a lot more beaver activity than I'm used to. That was neat. We saw lots of blue herons, plenty of green herons, some bald eagles, lots of plovers, cliff swallows & tree swallows, and lots of native plants in addition to the invasive plants. We saw plenty of invasive plants we were not on a mission to treat, so we just looked at them and shook our heads. Very few folks on the water. I am grateful there's such an amazing resource in my back yard.
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Got my tired *kitten* out of bed to lift weights at the gym this morning. Chatted with a hot guy in the freeweights section. Totally worth it! 😆3
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Today's ride, by contrast, was quite open for long stretches, not as tightly winding. Great sight lines! The newer-to-me part is along a power company right of way, mostly cleared of trees on both sides of the towers that parallel the path. I was holding 12-15mph, sometimes a little more (maybe up to 17?), for stretches of it - and not just downhill 😉. I think that's maybe kind of OK for a li'l ol' lady on a hybrid bike.
I have to admit, riding 25 miles at that average speed - plus taking a couple of snack/water/scenery breaks in there - takes a chunk out of my day!
Re: bolded comments - That's VERY OK for someone on a hybrid. Thinking of the rolling resistance of hybrid tires, plus the upright riding position, results in having to do some work to maintain speed. As a point of reference, I took a quick look at results from the Cranberry Trifest Olympic distance triathlon (my last race). The bike course in that race is 26 miles long, so it's a reasonable comparison. Of the 106 women(all ages) who finished the race, 11 of them had an ave pace of less than 16mph, most around 15mph. Plus I'd venture a guess that all of them (99%) were riding road or time trial bikes, which roll much easier.
Regarding the ride duration: Anything over two hours is a great workout, and fueling/hydration really helps once you're in the saddle that long... but you knew that already.
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We saw a lot more beaver activity than I'm used to. That was neat. We saw lots of blue herons, plenty of green herons, some bald eagles, lots of plovers, cliff swallows & tree swallows, and lots of native plants in addition to the invasive plants. We saw plenty of invasive plants we were not on a mission to treat, so we just looked at them and shook our heads. Very few folks on the water. I am grateful there's such an amazing resource in my back yard.
That sounds beautiful. We have some very pretty river/marsh/lake paddling areas around here as well. And fall is a great time to see them.
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Twp different PT visits this week and the consensus was that I'm moving from the injury recovery to strengthening phase of rehab. No more inflammation in my lower back/glute/hamstring, though the left side is weaker due to months of deconditioning.
I'm starting back with my trainer tomorrow and we'll focus on all the basic posterior chain work needed to regain strength before I start any significant run work. I've also had my bike fit modified to a much less aggressive position to reduce the pulling on my back/hamstrings during long rides. That means I'll be slower, but more comfortable on the TT Bike.
Planning to ride outdoors tonight.4 -
Just more ho hum easy cardio again today. 30 minutes on the LateralX and 30 minutes on the Assault Bike.2
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Intended to do a long run before dinner. Instead: worked late, had dinner late, tried to do a shorter run after dinner but aborted when dinner started coming back up again 😛 so just 2.3km in 16 minutes.
Being alone all week (BF abroad), I'm off my routine. Well, at least it's a learning experience that confirms I need to work out before dinner, not after!2 -
Moderate steady state row today, in bow of the double. It was a little longer than average at 8.9km because we did 2 upstream loops (boathouse to bridge and back, X 2) rather than boathouse bridge A to bridge B and back in one loop. Ski team was out practicing in the buoy course near the other bridge again. Sharing is good, right? 😉
Today's ride, by contrast, was quite open for long stretches, not as tightly winding. Great sight lines! The newer-to-me part is along a power company right of way, mostly cleared of trees on both sides of the towers that parallel the path. I was holding 12-15mph, sometimes a little more (maybe up to 17?), for stretches of it - and not just downhill 😉. I think that's maybe kind of OK for a li'l ol' lady on a hybrid bike.
I have to admit, riding 25 miles at that average speed - plus taking a couple of snack/water/scenery breaks in there - takes a chunk out of my day!
Re: bolded comments - That's VERY OK for someone on a hybrid. Thinking of the rolling resistance of hybrid tires, plus the upright riding position, results in having to do some work to maintain speed. As a point of reference, I took a quick look at results from the Cranberry Trifest Olympic distance triathlon (my last race). The bike course in that race is 26 miles long, so it's a reasonable comparison. Of the 106 women(all ages) who finished the race, 11 of them had an ave pace of less than 16mph, most around 15mph. Plus I'd venture a guess that all of them (99%) were riding road or time trial bikes, which roll much easier.
Regarding the ride duration: Anything over two hours is a great workout, and fueling/hydration really helps once you're in the saddle that long... but you knew that already.
@Djproulx, it's so kind of you to say this. I literally know nothing - well, nearly nothing - about biking performance or the like. I know a couple of things about rowing, and have casual friends who are serious cyclists of whom I can ask questions about bike stuff, but I'm pretty ignorant beyond the rules of the road. I'm just doing it for variety and fun, and am happy that I seem to keep gradually improving in certain ways. Physically, there's some overlap with rowing: Leg power, CV stuff.
I don't know what that tri course is like, but my rides are mostly just very gently rolling or flat, with only a couple of hills on my 1.7 mile stretch to reach the paved trail.
I'm pretty much always taking small snacks on these rides, don't always eat them - both something salty, something with some simple carbs - it depends on how I feel. Always water breaks, though: I sweat copiously, and it's been a pretty warm summer here - above 80F on a lot of my rides.
Thank you!1 -
Went to bed last night feeling right as rain, thinking I may even be able to get a workout in during my upcoming 4-day weekend. (I worked Sunday and pulled 13 hours Monday, so I've already got my 40 hours in for the week.) Woke up this morning with a twinge in the back, not an ache or pain, more of a "hello, I'm still here" kind of thing. Now I'm convinced I will stick to my original self-imposed stricture about not working out all week, and it's driving me crazy! My wife doesn't understand...to her, exercise is a necessary evil, a chore to dread, endure, and forget about after. Only a crowd like this will appreciate the insidious evil of WANTING to exercise, but not being ABLE to do so.4
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Went to bed last night feeling right as rain, thinking I may even be able to get a workout in during my upcoming 4-day weekend. (I worked Sunday and pulled 13 hours Monday, so I've already got my 40 hours in for the week.) Woke up this morning with a twinge in the back, not an ache or pain, more of a "hello, I'm still here" kind of thing. Now I'm convinced I will stick to my original self-imposed stricture about not working out all week, and it's driving me crazy! My wife doesn't understand...to her, exercise is a necessary evil, a chore to dread, endure, and forget about after. Only a crowd like this will appreciate the insidious evil of WANTING to exercise, but not being ABLE to do so.
Doing the right thing for recovery can be a tortuous existence, as time seems to stand still. That said, it is the right answer for those of us playing the long game.
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Went to bed last night feeling right as rain, thinking I may even be able to get a workout in during my upcoming 4-day weekend. (I worked Sunday and pulled 13 hours Monday, so I've already got my 40 hours in for the week.) Woke up this morning with a twinge in the back, not an ache or pain, more of a "hello, I'm still here" kind of thing. Now I'm convinced I will stick to my original self-imposed stricture about not working out all week, and it's driving me crazy! My wife doesn't understand...to her, exercise is a necessary evil, a chore to dread, endure, and forget about after. Only a crowd like this will appreciate the insidious evil of WANTING to exercise, but not being ABLE to do so.
Doing the right thing for recovery can be a tortuous existence, as time seems to stand still. That said, it is the right answer for those of us playing the long game.
Good advice. All I'll add is that, as you age (and I know you know this djproulx), it becomes much more common to have to overcome injuries. I had that back disc which took me out of rowing for a year.
If you take rehab as your workout and actively rehab instead of doing just rest, it sometimes helps. I had a torn rotator cuff two times. Instead of lifting, after I could do anything with the shoulder, I worked my butt off rehabbing the shoulder. I'd use my lifting days for rehab. My shoulders are super strong now and I haven't hurt them in years. I've learned a lot about prevention and working the small muscles.
My experience is that once a lower back starts to hurt, it's not going away anytime soon until some of the underlying reasons that it's hurting are addressed.
My son is into powerlifting. He's 29, but was having lower back issues. He found a Chiropractor in San Diego that also is a PT and works quite a bit with the powerlifters in the area. It helps to find a healthcare provider that understands that, "just stop lifting" isn't an acceptable answer to you.
Longer term, as you age, you'll stubbornly adjust what you can and can't do. I know I could deadlift 300 pounds anytime I wanted. I'd also likely throw out my back again. It's just not worth it to me at this time in my life, so I stick to modest weights, higher reps, and still manage to pack on quite a bit of muscle and little body fat.1 -
Today's workout was atypical. Today was employee sports day. My colleagues and I chose a 15km walk from the list of options. It turned out to be over 16km, and because of a super impatient (and obnoxious) colleague harassing our guides to go faster, it was more of a speedwalk than a relaxing walk.
Combined with walking to and from the train station, and to and from the starting point for the walk, I racked up nearly 37000 steps today!
I had intended to do some strength training this evening, but I was exhausted, so I took a bath instead.
Pics of the walk:
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@Lietchi -- that looks beautiful. Sorry your coworker took a bit of the fun out of it!
Was going to do my other monthly rowing challenge today and aborted around halfway through. HRM was showing (I'm pretty sure wildly inaccurately) that my HR wasn't coming down after the 3rd rep. When it doesn't come down fast enough, I stop and play it safe. I waited 3 minutes and started another one and it said that my HR shot up to 225 (my max is around 190). There's no way. On these workouts (I do a lot of this type of workout -- it was an 8 x 2 minute/2 minute recovery), I don't normally hit 90% of max (around 170 or so) until the last rep or so, so I knew that the HRM was seriously wonky. Just to be extra safe, I stopped and took a manual pulse. It was elevated, but nothing like the HRM was saying. Just more of an aggravation now because I have to do this row all over again either next Monday or Thursday. I was hitting 1:55/1:54 pace pretty OK. I'm sure it would have drifted up on the last four, but I'm pretty sure I can go sub 2:00 pace quite easily.
Lifting at the gym this evening.2 -
Spent most of the day salmon fishing in the river.(limited out and will be making jerky) and finished up stacking a cord and a bit of firewood for the winter.4
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It was bike day, and I meant to do about 20 miles, easy pace.
Here's the thing: at around mile 14 or so, I met by happenstance a friend I haven't seen in a long time (my former massage therapist, nice guy (no, not like that)). So, we rode together for a while, and it was fun to catch up conversationally, so I rode further than I'd planned. In addition, I needed to make it home in time to go supervise open rowing, and chatting burned up extra time, so I had to book it on the way home. 26.27 miles, still only 10.7mph moving average because the solo early part and the chat part were slow.
@Lietchi: At least it was beautiful? I'm sorry it was rushed.(snip)
Only a crowd like this will appreciate the insidious evil of WANTING to exercise, but not being ABLE to do so.
Yes, that s*cks. I'm sorry to hear you're going on the injured reserve list @nossmf - I hope you'll be able to be back at it soon.
I kind of admire people like your wife, though - who can exercise because it's good for them, even when they don't enjoy/need it. I don't have that strength of character, so it's a miracle I've found something(s) I enjoy enough to be addictive, and have done it long enough that I feel crummy - kind of as you're anticipating - during breaks.
@MikePfirrman: Dang technology. You were holding a good pace there, too!goldenxbeauty wrote: »Spent most of the day salmon fishing in the river.(limited out and will be making jerky) and finished up stacking a cord and a bit of firewood for the winter.
@goldenxbeauty, that's a workout! I've never salmon fished, but firewood . . . yeah. Functional fitness at its best!3 -
Monday Climbing. Meh. I started well, but faded after about an hour. I was regaining some momentum when I needed to leave the gym. It was a short session, 90 minutes.
Tuesday Lifting. I only had time for bench, 5 sets of 5, 50 kgs.
Wednesday Climbing. This was a good session. 2 hours, and I got loads of new routes with some silly dynos and terrifying slab thrown included.
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Just saying hi.
The air quality has been terrible around here (big wildfire nearby). It's been bad enough to effect our home indoor air quality. This really has messed me up for trying to workout lately. I cut my last elliptical session short because I was lightheaded, fatigued, and head achy. The smoke is no joke!
Anyway, just checking in to try to stay accountable. Keep going everyone! You're doing great!
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Row day again, 2 seat of the quad, because I bullied someone else into rowing bow.
Stroke didn't want to do power pieces, but she took off at a stroke rating (strokes per minute) a couple of beats higher than we usually do for recreational rowing 😆, and the splits were noticeably faster than average throughout - partly because of the higher spm, partly because of the specific lineup we had rowing today. Just for fun, we did a couple of race starts, even though stroke rower had never sat stroke for a start (she did fine) - one of the other folks, new this year, had never done a race start before at all.
Also, it was 9700-some meters instead of the more common 7k-ish, because the ski team was out practicing in the slalom course, so we did the double loop on the longer stretch upstream of the boathouse again.
Overall, it felt like a solid workout. It'll have to do, regardless. 😆3 -
Just another easy hour of cardio today. 30 minutes on LateralX and 30 on the Assault Bike.
Lifted a bit heavy last night at the gym (for me) and still feeling tired in the legs especially. Ended up doing 10 minutes of pretty rapid Stairmaster since my rowing was aborted yesterday. Did 32 floors in 10 minutes. I skip steps and do, basically, lunges on the machine for 10 minutes. That was after the lift, so thus, the sore legs.2 -
dralicephd wrote: »Just saying hi.
The air quality has been terrible around here (big wildfire nearby). It's been bad enough to effect our home indoor air quality. This really has messed me up for trying to workout lately. I cut my last elliptical session short because I was lightheaded, fatigued, and head achy. The smoke is no joke!
Anyway, just checking in to try to stay accountable. Keep going everyone! You're doing great!
Oh yuck.
We get that too. This year was better than last year, and last year was WAY better than two years ago. I bought a HEPA filter, and it helps. Makes it awful to be outdoors though. I paddled on Saturday and the smoke made me ill.3 -
Workout suggestions, please... I ripped my medial ligament yesterday and am now in a leg brace for the next couple of weeks. I'm getting a scan next week to see what other treatment is needed.
Given that all swimming, rowing and C25K efforts are temporarily on hold, what workouts could I try besides pushing the buttons on my TV remote?0 -
Not a clue what/where a medial ligament is. But have you googled chair workouts/seated workouts?0
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