What Was Your Work Out Today?
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Monday: nothing at all.
Tuesday: nothing unless you count 30 minutes of walking on the treadmill - wasn't feeling up to anything strenuous after dinner.
Today:
Some strength training, again waaaaay too long ago (8 days). Dip bar leg raises, assisted pull-ups, DB bench press, rack pulls, DB shoulder press (2 sets each).
Followed by a very short run before cooking dinner (2.5km in 15min50sec).1 -
I took daaayyyyssss off. Until today/Wednesday, last formal exercise-ish thing was last Friday. This is quite unusual, especially when it's not Winter. It started off as conflicts/weather, ended up as decisions. I thought it would be fun to see how my quads feel after a few days off (gives me a hint whether recurrent sensations are overuse or imbalance or whatever**). Also, a full break may be a good thing sometimes?
Today, rowed a little over 8k in bow of the double. I kept it moderate steady state: It was cold (40s F and windy), so partly I wanted to keep the slower single who was out with us in sight for her safety, partly because I wasn't loving the smoothness of rowing between me & stroke today even at medium power (😆). The latter was for my safety! Stroke's a good rower despite being newer, not sure what was up. Sometimes there are days like that.
** Best guess, 20% overuse/under-recovery, 80% quad/ham imbalance (🙄) and inadequate stretching/foam-rolling.2 -
This week I got back to my desired schedule of lifting M-T-W, cardio R-F, both Sa. So today was an hour on the elliptical doing hills.2
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Did a home lift this morning. Didn't want to miss my Bengals play tonight on Thursday Night Football (when I would normally go to the gym).
Did a fun row sprint at lunch. Just real short and sweet. 10 X 100m sprints w/ one minute rest. Averaged around 1:35 pace. Then I did 4 X 500m unstrapped (two minute recoveries). Was somewhat surprised that I averaged under 2:00 pace on the last few of these. Had more left in the tank than I thought I would.3 -
Another hour on the elliptical doing hills.
I used to be on my high school track team. One day per week, regardless distance of your individual event, everybody had to do 10x100m sprints around one quarter of the track, walking the other 3/4 back to the starting point and then sprint again. Ah, memories.3 -
RowieRowieRow. Bow of the double, just under 7k, temps in the high 30s F to start, calm water, sunny, pretty nice conditions.
Last night was our club's last "open row" of the season, a time when club members can come out to row knowing an experienced rower will be there to assist/advise. Couldn't have been more perfect weather for it: Higher 60s F, very little powerboat traffic (but lots of boats out from the collegiate rowing club), beautifully calm water. (I supervised, didn't row myself.)3 -
Easy cardio day -- 10 or so minutes in the treadmill @ 15% incline and then 50 minutes split between the LateralX and Assault Bike. All pretty easy stuff.0
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Another hour on the elliptical doing hills.
I used to be on my high school track team. One day per week, regardless distance of your individual event, everybody had to do 10x100m sprints around one quarter of the track, walking the other 3/4 back to the starting point and then sprint again. Ah, memories.
The funny thing for me is I was the worst cardio guy in High School. Hated it. Was so bad at it that, if asked to jog around a 1/4 mile track, I always thought I had asthma, my breathing was so labored. Now, I absolutely love cardio. And I ran 7 years until I couldn't any longer. I loved trail running and most of the people there were former X-Country runners. They would pass me like gazelles. I was never fast running but grew a huge appreciation for distance athletes through my running days and now my rowing years.
My son always did a lot of cardio (wrestling/soccer). He detests it now and almost strictly lifts. I could lift all day in high school but hated the cardio part. I think a lot of people gravitate that way.
The odd thing about rowing versus running is that the times (for distance) are very similar. I know a lot of former runners (or current ones that have taken up rowing) that have challenged themselves to breaking 40 minute 10Ks on both the rower and by running. I've never broke 40 minutes for either. I've come close rowing. I did once do 7600m in 30 minutes (better than the pace it would take to do a 10K in 40 minutes, but I wouldn't have been able to sustain). My best running 10K is like high 40s, maybe even low 50s.0 -
Leaving my running mileage till late in the week again, and working too late too (both issues are related).
Yesterday: 6.5km in 45 minutes.
Today: 7km in 49 minutes.
I'm experimenting with slightly slower paces, in the hopes that might break the stall in my running performance.1 -
Another hour on the elliptical doing hills.
I used to be on my high school track team. One day per week, regardless distance of your individual event, everybody had to do 10x100m sprints around one quarter of the track, walking the other 3/4 back to the starting point and then sprint again. Ah, memories.
It sounds like you enjoyed a love/hate relationship with speed workouts. I get that! Funny thing is they are very effective, even for old farts like me. After doing months of mostly long slow distance, I used to love the August-October switch to a run focus after tri season ended.
My favorite track session is the 4 or 5 mile session, alternating laps toggling between 5k threshold pace and Half Marathon recovery pace. Improves both 5k and HM time. Hope to get healthy enough to resume some speed work in the spring.2 -
Trainer session yesterday morning. Between rounds of body weight work, trainer gave us the pep talk for our upcoming 7 week fall challenge. Roughly 50 clients among 5 trainers are competing for a cash prize. The challenge awards points for Workouts with coach, workouts on your own, water intake, Food tracking, Meal prep, etc. Photos are required for proof and submitted via the gym's app. First Prize is most total points, second is most percentage of weight lost. Challenge starts tomorrow, Oct 1.
My trainer is VERY competitive, so this competition will be a lot of fun for our small training group. I'm going to try hard to win, since I need a renewed focus on my diet in the off season.
Rode my bike with friends today. 30 hilly miles at a moderate pace. First activity tracked with my new Garmin Fenix 6. Wow, what a step forward from my old 920XT. I have a lot to learn with this device.
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Paddling.
Big surprise, right?
Yesterday I stomped around for mushrooms. I was looking for chanterelles, but only found lobsters. Lots of lobsters. My "hike" was only a couple miles, but it was through places no person should stomp around. So it was odd to see that someone had already been there and picked a bunch of lobsters many of which were still on the ground. Commercial picker. The ones that were tossed probably would have been fine for an individual collector, but not worth much in the market. So they pick 'em and toss 'em aside. I have a word for these people, but MFP would change it to a small cat....
Today I met a dear old friend for a paddle. It was about 13 miles, but the wind was stiff. About a quarter mile in I laughed out loud. She said, "We could probably just paddle back." I said for sure we could, but let's not. Wind was steady except for one of the last three miles. That let us just drift, and I enjoyed a beverage. Otherwise, we had to keep on the sticks because of the wind. She was in a kayak, I was in a canoe. Took us about 2.5 hours to go 13 miles. That means we averaged over five miles per hour. There was current to help, as long as we stayed in it. We had to paddle to keep the wind from spinning us. At one point I stopped paddling just to see, and I pretty much stopped and started moving back upstream. So not bad.
We only saw five Bald Eagles, so we must have missed some. We saw Green Herons and Great Blue Herons. We saw mergansers and Turkey Vultures. The Osprey have moved on along. We saw flickers, Kingfishers, and several kinds of plovers. And hawks. And.... Nice day I guess. Started cold and cloudy and got better. Had it started better, I would have been happy to paddle twice as far.
Boat is still on truck, so I can take it out over the weekend if I wish.5 -
Strength session at gym this morning. RDLs, chest press on BOSU, TRX triceps, banded squats, Turkish get ups, dynamax ball crunches, etc. Its Day One of the Challenge, so I'm setting up food prep, tracking, etc. to get daily contest points. Will run later.2
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Just another row, around 7k in bow of the double with one of our this-year learn-to-row folks, first time I've rowed double with him. It was really fun! Almost perfect weather, chilly (low 40s F) at the start, but sunny and warmed fast, fairly minimal wind.
Later, the club was having a bit of a Fall row/party, but also a reporter from one of the local TV stations came out to try rowing and do a little segment about it, part of a "try it" series she's doing. The club's board asked me to teach her to row (!). It's usually a 3x a week, 2-hours per time, month long class, but we did 10 minutes on the rowing machine, then put her in a quad with 3 experienced rowers, me in the cox seat, and set out. Impossible position to put her in, pretty much!
Still, she was very good humored, as were the 3 people rowing with her . . . at very low strokes per minute. In context, she did just great. In cox seat, I was holding up her GoPro to film the boat, pretty much waving it around wildly overhead and to my side, trying to catch some useful video. I hope I captured something - monitor pretty invisible in the sunshine. It wasn't any kind of normal row, but I think everyone had a good time.3 -
Another Saturday full-body sweat session!
Elliptical 5km hills
Deadlift 5x5
Hack squat, DB press, DB row, DB front/side/rear shoulder raises, DB curl/extend
Am thinking I need to change up my cardio, as my HR never gets above 120 and I'm still breathing through my nose until the halfway point. Few months ago, reached both levels about 10% in. Hmm... Will probably stick with the elliptical, as it's proving easiest on my joints, maybe I just need to increase intensity faster than I currently am.3 -
Thanks to my kid (aka school-aged virus incubator), there have been no workouts this week except kleenex lifts to my nose and some core work from coughing. Thankfully it is just a cold. It certainly explains the fatigue I was feeling last week. Hopefully it passes quickly.3
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Yesterday evening before dinner: my long run of the week, experimenting with a slower pace again.
12.5km at 8.4kph and the easiest long run I've had in a while. Lesson learned: it's not because I can run faster, that I should. Maybe my progression was stalled because I was pushing too hard and not recovering enough between runs.
Side note: Garmin have me 588 kcal, which is 250 kcal too low - so much for the myth of fitness trackers overestimating.
This morning, to reach my weekly mileage and 'earn' my restaurant lunch: a 5km run in 35 minutes (8.6kph). Felt easy, despite it being a morning run (I'm not a morning person).2 -
I had a week's diving in Scapa Flow. It was a cracking week, lovely diving. The deepest dive was the Markgraf, where I went to the bottom at around 40 metres.
Here is me on one of the wrecks.
https://youtu.be/H8765TQ4cdk 4 -
Starting to get into a regular flow again. Run/walk on Saturday pm, then easy swim plus an easy indoor trainer ride yesterday. Yoga session and a run/walk planned for today.3
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Leg Day Monday, a perfect way to cope after a terrible Sunday of NFL action, watching my team lose and all three of my division rivals win.
Squats 4x20, BB Step-Ups, BB RDL's, BB hip-thrusts, Seated calf raises, Cable crunches, planks2 -
A couple of weeks ago I was on day 37 of #75Hard. Then I had to go out of town to a trade show. I ended up getting Covid after getting home and had a fever for a few days. I took a week off of working out then the next week I started running again with short runs. The #75Hard rules say if you miss a day you have to start over so today is day 1. I did my morning outside 45 minute run at 5 am, 4.3 miles. Then over my lunch hour I did a 45 minute full body strength training.2
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Did a bit too much yesterday and my back was killing me by the end of the day. Though, with as much as I've strengthened it over the past few years, usually when it's like that, it's OK by the next day after a good night's rest. Woke up and, sure enough, back was fine. I cleaned my pool filters yesterday (there's four of them), so it takes around an hour and you're leaning over a lot. That must have been why.
Today was a lift in the AM and then a hard row at lunch. Did this my rowing club's (indoor/machine rowing) monthly challenge. It was 2K X 3 with 2 minute recovery. Did OK, not great but not bad after a lift. Averaged around 2:08.2 for the 3 sets.
Glad to get it done and over with. I have two timed rows a month. Haven't looked at the other one just yet.2 -
A couple dives in the aquarium. One in the shark habitat keeping an eye on the critters while another diver cleaned the acrylic. Another dive in the reef habitat running a siphon to keep things tidy. Only about 90 minutes total.3
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Starting to feel better, so another walk on the elliptical! I did an hour at what felt like my normal pace (I wasn't paying close attention.. I was watching YouTube lol). When all was done, I saw that I did keep my HR in the normal zone 2/zone 3 zone, but I had gone further than normal (3.5 mi instead of around 3.2). It's cool to see an increase in pace without even trying.
I followed this with some full-body supersets.
It's good to be back at it!
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Pull Day in the weight room...
Pullups, BB Row, BB Shrugs, Machine Row, Preacher Curls, DB Side Bends, Side Planks2 -
Small progress in the run last night. 2min on/1 min off felt ok, no significant soreness and aerobic capacity is fine. Got a pool swim in at noon and will jump on the trainer to ride tonight. Gotta earn those points for the fall challenge.2
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Yesterday: a rest day - not by choice but it was too late after work (my turn to prepare dinner).
Today: worked too late again so no time for strength training. I had a bit of time after dinner for a short run on the treadmill: 4.5km in 31 minutes.
Feels like I've been spinning my wheels the past weeks - stress from work, lack of motivation for strength training... 2.5 weeks before I'm on holiday for more than three weeks - serious deadline pressure.
This really shows that habits are what keep you going, not motivation. Unfortunately my habits don't extend to regular strength training 😆 only running and keeping my calories (sort of) in check.3 -
Easy hour of cardio today. 20 minutes on the treadmill @ 15% incline (roughly 2.3/2.4 MPH) -- this surprisingly gets my HR up over 60% max and it pretty much stays there. Followed that up with 20 minutes on the LateralX and then 20 on the Assault Bike. All between 60% max and 70% max and mostly under 65% max, so right where it should be for an easier cardio day.
Still staying off the rower in my easy days as my finger has never 100% healed. It's like 80% better but not 100%.1 -
Feels like I've been spinning my wheels the past weeks - stress from work, lack of motivation for strength training... 2.5 weeks before I'm on holiday for more than three weeks - serious deadline pressure.
This really shows that habits are what keep you going, not motivation. Unfortunately my habits don't extend to regular strength training 😆 only running and keeping my calories (sort of) in check.
Agree 1000%. This is THE secret. It's not anything else. "We are what we habitually do."
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This really shows that habits are what keep you going, not motivation. Unfortunately my habits don't extend to regular strength training 😆 only running and keeping my calories (sort of) in check.
I hear ya, though for me it's the opposite: if I'm rushed for time I'll only get my lift on, while my cardio tends to be neglected unless I make a conscious effort to ensure it's represented.1
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