What Was Your Work Out Today?
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Rowed stroke in the quad this morning, a slightly shorter run (just under 6k) because the bow rower had to be off the water early.
This afternoon, casual walk with a friend, just over 3 miles. We stopped around the midpoint for quite a while to watch (from a bit of distance) as a young man fed two white tail deer raw peanuts that he keeps in his pack while riding his bike (mainly to feed to squirrels). The braver deer gradually got very close to him - within arm's length - but wouldn't take food from his hand. He was very patient with them, so this went on for quite some time:
Really rewarding to watch. They were just off the paved path, and he was standing on the path edge. While this was going on, numerous people went by on bikes or walking, some not seeming to care if they scared off the deer. They'd usually drop back a bit into the brush when that happened, then come back for more peanuts.3 -
Paddling.
Only twelve miles.
Only ten bald eagles.
Two open canoes and one whitewater kayak.
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@mtaratoot - That river stretch looks beautiful. Would love to float that with fly rod in hand.
Weekly long ride today. 48 miles via an out and back route at a 16.2mph ave. Dodged the raindrops.4 -
@Djproulx, thank you for the offer. I do have lots of questions about tri training.
Biked for 50 minutes today, high humidity so a slower pace.4 -
Did 3 hours of yoga and pilates at a special wellness event at my gym today. Not too intense but enough to get the heart rate up and core really working.2
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Rowed 2 seat in the quad today. One of our more occasional participants rowed for the first time this season in 3 seat (right in front of me, one seat toward the stern).
The lineup as a whole had some difficulty getting things synchronized this morning, so we worked more on that, and only did a few power 10s when things felt more together. (Every lineup is a little different; the stroke rower makes a lot of difference in that as they set the cadence by example, and ideally we all match them at multiple benchmarks during the stroke: Catch, leg push, body swing open from hips, arm pull, release, arms away, body swing forward, legs release and let the boat bring us back to the next catch.) We had our best stroke in the boat, but we were not all matching her, especially at first.
There's a game bow rowers (the steering postion) like to play, when the water ski buoy course is not being used by skiers. We try to take the boat straight through a long line of paired parallel buoys that are just a bit wider apart than our boat width. If the steering is perfect, the buoys pass right under the riggers, hitting neither the boat nor the oar blades. It sounds easy, but any differential in strength of strokes on right vs. left, or anyone with inappropriate body lean (even head turn) perturbs the boat's course. Today's bow (not me!) did it perfectly.3 -
20 minutes on the treadmill and a 30 minute walk outside4
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@mtaratoot - That river stretch looks beautiful. Would love to float that with fly rod in hand.
Weekly long ride today. 48 miles via an out and back route at a 16.2mph ave. Dodged the raindrops.
There are some decent cutthroat in that stretch for sure. There's also annual migrations of steelhead and salmon. Bass is very fun in spots even though they are non-native and invasive.
It's just nice to have such a river so close.
I realized recently I can do an 18 mile paddle on my own since I bought a friend's car who moved to Australia. I can drive less than a half mile to a take-out and leave that car. Then I can walk home and take my canoe upriver 18 miles on my truck (only 15 road miles) and paddle back to the car. Then I can drive the boat home on the car and ride my bike back to my truck. Adventure awaits!5 -
Horse riding today. Really muggy morning so I didn't plan to go too far. A charity running race was being set up on the way back and we had to negotiate many scary flags! So the ride just became about some gentle encouragement and not worrying about distance or speed.
Also did 30 minutes of yin yoga stretches this evening.2 -
Death valley hike.4
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I've been going to a local facility the past few days, either swimming or running on the indoor track on alternate days. I could barely manage a slow couple of km on the track today. There was a time when I'd have hardly considered that a decent warmup, but I'm obviously not that guy anymore. Gotta start from where I'm at now, and this is a start.5
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[quote="Ernest_Nigma;c-47526302" I could barely manage a slow couple of km on the track today. There was a time when I'd have hardly considered that a decent warmup, but I'm obviously not that guy anymore. Gotta start from where I'm at now, and this is a start.[/quote]
I feel this. I've been missing my distance running days (training for half marathons back in my 30s), but since going on a 45 min. run last weekend (up from my usual 30 min runs 2X/week this summer), my legs have been hurting, esp. the left. I'm afraid it's shin splints. Boo!
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Ernest_Nigma wrote: »I've been going to a local facility the past few days, either swimming or running on the indoor track on alternate days. I could barely manage a slow couple of km on the track today. There was a time when I'd have hardly considered that a decent warmup, but I'm obviously not that guy anymore. Gotta start from where I'm at now, and this is a start.
@Ernest_Nigma, hear you loud and clear. I was in that position this past winter, due to a nagging injury that sidelined me for more than 6 months. It's a slow process when starting back up, but our fitness does come around.
With that said, its sometimes very hard not to get wrapped up in comparing our current fitness to previous pace and time abilities. Seems I need to remind myself of that almost daily.
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Yesterday's workout was a 5km easy cycle doing some chores around town, a 60 minute walk and 40 minute upper body workout in the gym.
The past couple of weeks I've been absolutely starving, especially in the late afternoons/early evenings. I think it's because I've increased my activity level but not compensated within my diet, so think I'm going to try and eat at maintenance for a few weeks.2 -
margaret_anne wrote: »I am often going on to Instagram to get work out ideas, as I follow a few trainers who post videos. I work out 5-6 days a week and like to mix it up & try new things. I thought I would start a discussion and have people post their work outs. Maybe give each other some good ideas! If I stick with the same thing over and over I get booorred.
MY WORK OUT TODAY:
30 min on treadmill, alternating speeds walking & running
Squats with kettlebell
Overhead press to squat with 40lb. bar
Mountain climber/burpee/pushup circuit
10 minutes of stretching to end
Total time: 1hr. 10 min.
Age: 47
Current weight: 162
Goal weight: 142
Yesterday I did a 40 minute pool workout and today I am going to go walk laps at the mall for 40 minutes. I just started working out again but I know that my body responds best to hour long workouts so that's what I'm trying to get to.4 -
I didn't post yesterday . . . got home and crashed, TBH.
Yesterday, I rowed bow in the quad for around 7500m (longer than usual, because - embarassingly - I did a poor job parking at the dock in the wind after bringing the boat in a little hot, wasn't close enough, so we needed to loop around again downriver and re-approach).
In a weak moment months back, I'd signed up for a free AARP-sponsored workout at one of those outdoor park-based workout places (Fitlot), scheduled so close after my rowing workout that I had to hustle to get there. It was around 45 minutes of instructor-led circuits with the Fitlot machines plus some other stations she set up with exercise bands and small weights. There was music, and cues so we'd do 50 seconds at a station, do an active rest (maybe brisk walk around the circular Fitlot site) for 50 seconds, then go to the next station. Total about 45-50 minutes.
It was moderate intensity, as you'd guess from the AARP intended audience, but lots of the things were as much challenge as you wanted to make them, with different intensity options, personal pace (AMRAP) for most, and that sort of thing. Example things: front and back lunges, resistance band upright rows (2 band choices), elliptical machine, chest press machine, step-ups (several step heights), mountain climbers (on the steps, so incline options), bicep curls with a post-attached band, . . . .
One gentleman, unfortunately, seems to have overdone. He worked hard, maybe too hard, at the end sat on a piece of equipment to rest. It was unstable, he fell, and pretty much fainted, then had some issues recovering. Ambulance was called. I helped others hold him up stable on the unstable thing until they got there, because he felt he couldn't safely move to sit on the ground. From how he looked, I think he was going to be alright, but they took him to the hospital and his wife followed.
After that, I went home and did the (trivially small) Concept 2 Juneteenth Challenge - another one where they contribute a small amount to charity for each person who participates (up to $38k USD total). It was just 1900m, and I added a 2' CD, so the total took just a tad over 11', NBD: 9:08.8 for the 1900m at average 2:24.4 pace, 22spm, so kind of moderate-plus pace.
I was trying to get all of that in before a routine mid-afternoon osteopathic manipulation appointment (keeping the li'l ol' lady tuned up!), since I don't like to work out after those.
Still, I had to go help with the learn-to-row class. Last night was the first of two "learn how to flip a boat and get back in", a skill they need for sure when they eventually move to the 12"-wide-at-waterline boats. Some of them will unintentionally flip the wider recreational singles during later stages of the class, too. It's a safety skill. I did some boat carrying, but not much else.
Today, just the second similar class, with the Tuesday-Thursday group. I hope they do as well as the Monday-Wednesday group.
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Ernest_Nigma wrote: »I've been going to a local facility the past few days, either swimming or running on the indoor track on alternate days. I could barely manage a slow couple of km on the track today. There was a time when I'd have hardly considered that a decent warmup, but I'm obviously not that guy anymore. Gotta start from where I'm at now, and this is a start.
@Ernest_Nigma: In my world, that's the harder and therefore more admirable thing: Setting the ego piece aside, doing the moderate workouts and gradual build that's the right way to build back fitness.
One of my personal platitudes is that the smartest sign in the whole world is one we see in lots of places. It says "you are here". It doesn't matter where I wish I were, where I think I ought to or deserve to be . . . here is the only place from which I can take the next step. I just get to choose the direction that step leads.
Cheering for you!3 -
A few training partners were off from work yesterday and they asked me to pick a route and lead a 35 mile bike ride. Six of us had a fun ride in great weather. I set a modest pace (16.2mph) that was still enough work, since I was carrying fatigue from Saturday's long ride.
Today's session was a lap swim of 1600 uninspired yards in the pool, lol. Planning to get in a longer open water swim on Thursday. Need to get comfortable with the 1.2 mile open water swim that kicks of the race.
Less than 3 weeks until the next race on my calendar, the Ironman Musselman 70.3 triathlon in Geneva, NY. The days have really flown by lately. My bike fitness is fine, swim fitness is tolerable, and run fitness is a question mark at this point.
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I need to get to a laptop to post pics of the Scillies. It was lovely, I got back on Sunday.
The last day's diving was a bit extreme ,- a 43 metre wreck I had a 63 minute dive on, with 16 minutes' deco. The we did a shallow reef, where I saw this dogfish:
https://youtu.be/u8mIL5c3a2Y 4 -
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Hump Day 10k
Call it my Native American 10k
Purposely ran a comfortable steady pace. The humidity and heat have been crazy these days and no need to hurt myself while just trying to work out.
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Another day similar to Monday, maybe plus a little:
Rowed 7500m in bow of the double, a little farther than usual because we looped back to ask what was going on with a rower in a single out with us.
I wasn't going to do the AARP circuit-in-the-park class again, but I had told another friend about it, she said she was going today, and I decided I'd feel like a weenie if I skipped it. The woman who rowed the double with me decided to go, too. Similar to before, various exercise machines and bands and bodyweight exercises, 50 seconds on, 50 seconds active rest (brisk walk), rotate through a sequence of exercise stations for about 45 minutes inclusive of a short warm-up and cool-down.
Tonight, helped with learn to row class again, but went out in a double with one of the learners. Mostly she rowed while I set up the boat (stabilized) and coached her, but I rowed some and demoed some stuff. Carried quite a few boats, too - most of the class was out in singles which is madness (it's like atoms in brownian motion on the river, barely repelling one another before colliding, because they can't steer very well yet). That means lots of boats to carry down to the river and back up, and we're doing each single as a 2-person carry. (The wider recreational singles they're using weight probably 40-some pounds, not that heavy but very awkward to solo carry at 18-26 feet long.)
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Keeping up with a short at home elliptical workout first thing in the morning, and again occasionally through the day. Anything more ambitious has fallen to the wayside the past few days due to a nasty head cold. I think it may be finally easing up this morning. (fingers crossed for luck)
It's very unusual for me to get noticably sick. The first week on MFP, with an increase in activity and some dietary restraint, and a few restless nights, were probably more of a shock to the system than expected. Getting back on this horse soon though.
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I did my "Weekly Walk" up to the peak yesterday. I brought a friend. About seven miles. Only about 1600 feet of elevation gain.
I decided to do this hike each week to watch the progression of wildflowers. This week was slow. All the fawn lilies are bloomed out. The iris and tiger lilies are still blooming way down low. Vanilla leaf blossoms are moving upslope. We have some warmer weather coming, so next week might be really nice.
There's a few different trails up there, so I can piece together a hike between six and 14 miles. We went up the East Ridge Trail then took the Summit Loop to the top. It was one of those days we could see the ocean to the west and the Cascades to the east. Bonus. And it wasn't too windy either. My friend didn't care how we went back, so we started down the North Ridge Trail and then used the Tie Trail to get back to the East Ridge Trail. My friend realized she had never been on the Tie Trail, and she really enjoyed it, so... bonus.4 -
@mrmota70 - Nice 10k. I noticed your run data showed a 221w average power figure. I'm curious, do you use a foot pod style PM, such as the Stryd wearable? ( www.sigmasports.com) If so, do you find power data helpful for running?
I ran yesterday for the first time since my road/sand run during the Cape race. Good news was that my calf and hamstring were ok with a 40 minute zone 2 effort done as a 4:1 run/walk workout. I'm thinking that a run/walk will be the best approach for me in the next race on July 10th.
I had a good open water swim today. Wore the full sleeve wetsuit and went for 1,950 yds at a 2:05/100 pace. This was not a very taxing swim, so I'm cautiously optimistic that the race swim will be fine. All depends on how rough the lake is on race day.
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Pull day.
Bent over rows 3x8
Pullups 2x5, 1xfailure (I got 7, which I'm not mad about at 5'10" 260 lbs)
Ez curl bar pullovers 3x10
Standing curl bar curls 3x10
and then I had to get my *kitten* back to work.1 -
Every quarter I take one week off from working out, and for second quarter 2023, last week was it. Still felt beat up, though, since we had to drive cross country to see my son graduate from US Army boot camp to become an official soldier, like he's always dreamed of being. Almost 24 hours' drive each way, wife and I alternating drivers every time we stopped to get gas. Wife looked at getting airline tickets, but she told me the cost would be outrageous. Between gas, snacks and meals for four (our two girls came with), I question which would've been cheaper, but my wife wanted to "see America" as we went, so I think she may have fudged the actual numbers to encourage me that driving would be better. Almost tore the GPS out with my bare hands and strangled it, though. While driving, bloody thing reported it had found "a shorter route" so we of course clicked accept, dutifully following directions as it took us off the interstate onto first state highways, then county roads, and at one point onto a literal dirt road between farms, all because the measured distance was technically a couple miles shorter as the crow flies, but considerably longer in time when you factor in slower speeds, plus the additional joy of driving at 3am through backwater roads where all the gas stations are closed, all restaurants and bathrooms are closed, nobody could find us if we broke down... But we made it in time (barely) to give our son a hug (had to reach up...he'd grown 2 inches and 20 pounds during the six months of training). We got to spend the next three days with him, but unfortunately the planned time of him going on vacation home with us for three weeks got nixed in favor of him being asked by the Rangers to join their training starting the following Monday. So the four of us high fived him and loaded up for home, logging nearly 48 hours of drive time in a five day span.
This week I got back into the gym, logging a heavy upper-body weights session on Monday and a heavy lower-body weights session Tuesday (finally deadlifted the weight which resulted in injury last November, good day!), followed by an hour on the elliptical yesterday. No gym for me today on account of having to evaluate one of my trainees, but I'm back and should be with a normal work/workout routine starting Monday.4 -
Short-ish "paddle" trip.
It was a garbage clean-up. It made me sad to see what's going on. I think I need to step back from this kind of volunteerism for a while. We had two rafts and me in a canoe. We were able to remove five (yes five) shopping carts, a bike frame, several bike wheels, a bunch of blankets, some tents, a propane bottle, a bunch of empty booze bottles, a myriad of cans and plastic containers, random clothes, the frame from a folding table, and I remove an adding machine. Yes, an adding machine. Why that was purloined from somewhere to be dumped in the river I can't know. The cord was buried deep. There was some stuff we just had to look at and say, "We can't get it."
We stopped as the allotted time ended and there was really no more room in the rafts to stack more refuse.
It hurts me at a very deep level to see all this happening on our local rivers.5 -
Short-ish "paddle" trip.
It was a garbage clean-up. It made me sad to see what's going on. I think I need to step back from this kind of volunteerism for a while. There was some stuff we just had to look at and say, "We can't get it."
It hurts me at a very deep level to see all this happening on our local rivers.
I'm with you, @mtaratoot. I walk my dog nearly every morning, and it never fails that Sunday morning's walks involve seeing lots of cans of booze, soft drinks, McDonald's wrappers--sometimes other types of wrappers--discarded throughout my neighborhood, which is on the edge of town. Sometimes I bring a couple of extra grocery bags, one for things the city will recycle, and one for the "trash." We are situated in the beautiful Ozark Mountains, but the way people litter around here, you'd think we were living in a dump.
Please do take a break if it's becoming a mental health issue, but if you can get back to it at some point, know that others are also fighting the good fight in our corners of the globe. That's my two cents, anyway.
And major congratulations to your son, @nossmf. I'm glad you all were able to make it to his graduation. My Uncle Bill was a Ranger in the US Army back in the day (1970s). My dad was also in the army--as a helicoper pilot in Viet Nam.3
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