What Was Your Work Out Today?
Replies
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I'm nowhere near as fit and active as the rest of you on this thread, but I'm getting there. 😉
My morning workout:
1 - 3.2km Interval run
2 - 9.6km brisk walk
3 - 1hr Iyenga yoga
Am aiming to achieve a minimum 5km full run, followed by 5km walk and 1.5hr yoga by the time we enter our Australian springtime.
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shazmorgan wrote: »I'm nowhere near as fit and active as the rest of you on this thread, but I'm getting there. 😉
My morning workout:
1 - 3.2km Interval run
2 - 9.6km brisk walk
3 - 1hr Iyenga yoga
Am aiming to achieve a minimum 5km full run, followed by 5km walk and 1.5hr yoga by the time we enter our Australian springtime.
No need to excuse your efforts. Someone will always be faster or slower more fit etc etc.. Important thing is what you do working for you? It’s refreshing to see folks of all ages putting in effort and sharing their experiences. Enjoy the community keep sharing with us and congrats on your efforts and future accomplishments.4 -
Sinisterbarbie1 wrote: »This is by no means my normal day, but I have been on a fitness getaway this week so my days have looked more or less like this …
530 am 3-4 mile mt. Hike
715 am Breakfast
8:15 am Tai Chi
9 am Pilates Reformer
11 am Water Aerobics
12pm Water Aerobics
I pm Lunch
2 pm Massage
3 pm Facial or Body Treatment or pool time
4-6 pm free time or meditation
615 Dinner
8 after dinner walk
815 SLEEP!!!!!
It has been amazing - today I switched out the water aerobics for a dance class with a retired Broadway Choreographer. It was a blast.
I have no aches or pains because of the mix of classes and the bodywork. Obviously, I won’t be able to keep this routine up (nor could I ever afford to) when I return home on Sunday, but I am grateful for the opportunity to do this to reset and refocus
OMG what an amazing day! If I did that in one day I'd probably sleep for a week.4 -
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??4 -
shazmorgan wrote: »I'm nowhere near as fit and active as the rest of you on this thread, but I'm getting there. 😉
My morning workout:
1 - 3.2km Interval run
2 - 9.6km brisk walk
3 - 1hr Iyenga yoga
Am aiming to achieve a minimum 5km full run, followed by 5km walk and 1.5hr yoga by the time we enter our Australian springtime.
@shazmorgan I think you're doing great! ❤️3 -
RaquelFit2 wrote: »
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??
My approach is to go diving or hiking and defer the housework. As a result, house is slightly chaotic. For example, my dining room is unusable for its original purpose. having a random mixture of scuba, caving and climbing equipment. I haven't eaten in it for at least 8 years. (I seem to be looking after some club and a friend's equipment as well as my own. So the tanks alone are three 15l tanks; three 12l tanks; one 2x12l twinset; one ali 80 stage; and a 3l pony.)
Yesterday was climbing. It was really good fun. I lasted 2 and a quarter hours. Normally, at the end of a mammoth session I don't get anything sensible, but I actually got a long-term project right at the end. There were two choices for the crux - a quick dyno; or a long and involved slightly bonkers static route. I'm terrible at dynos, so I got the static approach to work.
This morning, I did a quick (15 minute) run before work. I have no idea how far it was - normally Fitbit tells me, but it didn't this time.
3 -
RaquelFit2 wrote: »
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??
My approach is to go diving or hiking and defer the housework. As a result, house is slightly chaotic. For example, my dining room is unusable for its original purpose. having a random mixture of scuba, caving and climbing equipment. I haven't eaten in it for at least 8 years. (I seem to be looking after some club and a friend's equipment as well as my own. So the tanks alone are three 15l tanks; three 12l tanks; one 2x12l twinset; one ali 80 stage; and a 3l pony.)
Yesterday was climbing. It was really good fun. I lasted 2 and a quarter hours. Normally, at the end of a mammoth session I don't get anything sensible, but I actually got a long-term project right at the end. There were two choices for the crux - a quick dyno; or a long and involved slightly bonkers static route. I'm terrible at dynos, so I got the static approach to work.
This morning, I did a quick (15 minute) run before work. I have no idea how far it was - normally Fitbit tells me, but it didn't this time.
LOL! Well, maybe one day you'll eat there again. Actually, I did get my PADI certification many years ago during a backpacking trip. The dives were interesting. My favorite was the night time dive, it made me feel like an astronaut, floating in space.4 -
.....I don't know whether 1) I'm not getting enough air on the inhales, 2) trying to go too fast (trust me, I'm slow in reality), or what. The last instructor I had (which was when my basic breathing mechanics were adequate enough that this problem showed up), seemed to think it was just aerobic capacity/conditioning. 3) I know conditioning is sport-specific, but my aerobic capacity in other contexts isn't terrible, and this problem doesn't seem to improve with practice. 🤷♀️
@Ann, I'm no swim expert, but I've had some coaching and spend time with some good swimmers. With that disclaimer, a few thoughts that may or may not be helpful:
In most freestyle swimming (not 25 meter sprints) the following concept applies "Slow is smooth and smooth is efficient." And efficient becomes fast with volume and intensity.
Your post leads me to believe that your mechanics are generally good enough so that you might be categorized as an "advanced beginner" or "emerging intermediate" swimmer. As a reference point, I'm thinking about how we group swimmers in our tri club swim clinics (30-35 swimmers). We divide swimmers into 3 groups. Lanes 1&2=beginners, Lanes 3&4 = intermediate, Lanes 5&6 = advanced. Inside each group the weaker swimmers are in the lower numbered lanes and move up as they progress.
The reason for this background is that I see similarities among swimmers in each lane. So if you are a lane two swimmer, you'd typically be swimming with your head mostly in a decent position, have a decent arm stroke(high elbows on return, fingers enter water first on the reach, leg kicks are ok but not strong, etc.) and your breathing is mostly rhythmic. What is also noticeable is that you are not yet fast and your ability to swim any distance is rudimentary at best. This is normal, because in learning to swim its ALL ABOUT FORM. If you continue to try to crank out distance when your form degrades, you are reinforcing bad habits and therefore doing yourself a disservice.
So my gut feeling is that your coach's observation is right. Regarding my bolded comments, I believe #1 and #2 might both be in play and are related. To test this, try swimming with a pull buoy held between your legs, so that you don't have to expend any energy to remain afloat. That way, the only effort needed is to move yourself forward with your arm strokes. Can you swim several lengths breathing easily while using a pull buoy? Are your breaths coming easily? Could you breath every 5 or 7 strokes while swimming with a pull buoy? If so, then it may be a case of not getting enough air either from your breathing cadence or from working too hard.
Regarding #3, I found this frustrating, since I thought I had reasonable capacity, but swimming takes quite a bit of volume in order to make noticeable improvements. I found that swimming twice/week allows me to maintain conditioning, but a third swim is needed in order for me to improve endurance.
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Supposed to be a rest day today, but I'm hoping to get to the gym to do my Oly workout I was supposed to do yesterday. Things blew up at work yesterday so I wasn't able to get to the gym over lunch and had to work through instead and into the evening. I did get my ride in yesterday evening though.
We're still working on issue from yesterday at work though so I'm only cautiously optimistic I'll make it to the gym.4 -
Pool swim today. 600 yd misc warmups, then 10 x100 on 10 sec recovery. 200 cooldown w/pull
buoy. 1800 total.3 -
Pool swim today. 600 yd misc warmups, then 10 x100 on 10 sec recovery. 200 cooldown w/pull
buoy. 1800 total.
Ha, I had a very similar workout today. 10 X 100m on the rower w/ one minute rest (just much longer recovery!). It was my Indoor Rowing club's CTC (cross team challenge). Only in name -- yours was much harder!
Kind of a fun one -- not too taxing or brutal. Just more of a measure of strength. I started too slow (1:40 on first one) -- rest were from 1:35 down to 1:33 pace. Finished at 1:35.2 avg (slightly over 400 Watt Avg). Fast for a novice -- slow for my club. Most of the men in my club are around lower to mid 1:20 Avg and we have at least two women under 1:30 average (one is the strongest indoor rowing 40 to 50 year old female in the US). I don't feel bad at all losing to some of the women in my club. They are ridiculously strong. Might do this one again for fun.
Did a 1K warmup on the rower and 20 minutes after on the LateralX as a Cooldown.3 -
MikePfirrman wrote: »Pool swim today. 600 yd misc warmups, then 10 x100 on 10 sec recovery. 200 cooldown w/pull
buoy. 1800 total.
Ha, I had a very similar workout today. 10 X 100m on the rower w/ one minute rest (just much longer recovery!). It was my Indoor Rowing club's CTC (cross team challenge). Only in name -- yours was much harder!
Kind of a fun one -- not too taxing or brutal. Just more of a measure of strength. I started too slow (1:40 on first one) -- rest were from 1:35 down to 1:33 pace. Finished at 1:35.2 avg (slightly over 400 Watt Avg). Fast for a novice -- slow for my club. Most of the men in my club are around lower to mid 1:20 Avg and we have at least two women under 1:30 average (one is the strongest indoor rowing 40 to 50 year old female in the US). [b]I don't feel bad at all losing to some of the women in my club. They are ridiculously strong.[/b] Might do this one again for fun.
Did a 1K warmup on the rower and 20 minutes after on the LateralX as a Cooldown.
Sounds like a lot of fun. And you have the same "problem" that I face - We're hanging around with the wrong crowd.
My most frequent training partners are two women in their forties. One was a D1 swimmer in college and the other one has qualified again this year for the USA Triathlon Nationals in the 40-44 age group. These women can really move and their gas tanks are never empty. I think they only hang with me for comic relief. The good news is that we make a formidable triathlon relay team as long as I don't screw up the bike leg, lol.2 -
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).5 -
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.2 -
Sinisterbarbie1 wrote: »This is by no means my normal day, but I have been on a fitness getaway this week so my days have looked more or less like this …
530 am 3-4 mile mt. Hike
715 am Breakfast
8:15 am Tai Chi
9 am Pilates Reformer
11 am Water Aerobics
12pm Water Aerobics
I pm Lunch
2 pm Massage
3 pm Facial or Body Treatment or pool time
4-6 pm free time or meditation
615 Dinner
8 after dinner walk
815 SLEEP!!!!!
It has been amazing - today I switched out the water aerobics for a dance class with a retired Broadway Choreographer. It was a blast.
I have no aches or pains because of the mix of classes and the bodywork. Obviously, I won’t be able to keep this routine up (nor could I ever afford to) when I return home on Sunday, but I am grateful for the opportunity to do this to reset and refocus
OMG, @Sinisterbarbie1, that sounds so great!2 -
.....I don't know whether 1) I'm not getting enough air on the inhales, 2) trying to go too fast (trust me, I'm slow in reality), or what. The last instructor I had (which was when my basic breathing mechanics were adequate enough that this problem showed up), seemed to think it was just aerobic capacity/conditioning. 3) I know conditioning is sport-specific, but my aerobic capacity in other contexts isn't terrible, and this problem doesn't seem to improve with practice. 🤷♀️
@Ann, I'm no swim expert, but I've had some coaching and spend time with some good swimmers. With that disclaimer, a few thoughts that may or may not be helpful:
In most freestyle swimming (not 25 meter sprints) the following concept applies "Slow is smooth and smooth is efficient." And efficient becomes fast with volume and intensity.
Your post leads me to believe that your mechanics are generally good enough so that you might be categorized as an "advanced beginner" or "emerging intermediate" swimmer. As a reference point, I'm thinking about how we group swimmers in our tri club swim clinics (30-35 swimmers). We divide swimmers into 3 groups. Lanes 1&2=beginners, Lanes 3&4 = intermediate, Lanes 5&6 = advanced. Inside each group the weaker swimmers are in the lower numbered lanes and move up as they progress.
The reason for this background is that I see similarities among swimmers in each lane. So if you are a lane two swimmer, you'd typically be swimming with your head mostly in a decent position, have a decent arm stroke(high elbows on return, fingers enter water first on the reach, leg kicks are ok but not strong, etc.) and your breathing is mostly rhythmic. What is also noticeable is that you are not yet fast and your ability to swim any distance is rudimentary at best. This is normal, because in learning to swim its ALL ABOUT FORM. If you continue to try to crank out distance when your form degrades, you are reinforcing bad habits and therefore doing yourself a disservice.
So my gut feeling is that your coach's observation is right. Regarding my bolded comments, I believe #1 and #2 might both be in play and are related. To test this, try swimming with a pull buoy held between your legs, so that you don't have to expend any energy to remain afloat. That way, the only effort needed is to move yourself forward with your arm strokes. Can you swim several lengths breathing easily while using a pull buoy? Are your breaths coming easily? Could you breath every 5 or 7 strokes while swimming with a pull buoy? If so, then it may be a case of not getting enough air either from your breathing cadence or from working too hard.
Regarding #3, I found this frustrating, since I thought I had reasonable capacity, but swimming takes quite a bit of volume in order to make noticeable improvements. I found that swimming twice/week allows me to maintain conditioning, but a third swim is needed in order for me to improve endurance.
@Djproulx, thank you for this: I appreciate the tips, and it's reassuring that my swimming may not be permanently broken in some way! 😆 I'm not sure when I'll get back to the Y pool, but when I do I'll check to see if they have pull buoys. My Y has a tri team, so I wouldn't be surprised if they do. (I'd take one of their swim classes, but they tend to be overbooked with the tri folks!)1 -
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%! 🙂2 -
Pretty marginal rowing machine workout, earlier in the day than usual so I was feeling stiff and dull, ended up with a little higher spm for the pace (i.e., underpowered even for easy steady state). (The usual 3 x (2k on, 2' off/CD), 2:28.8 pace which is OK, but 22 spm (a couple up), and ran a little high doing it (3' Z4, mostly Z3). Ugh.)
I wanted to get a row in before meeting a friend for lunch. We took a casual walk after, just 2.75mi at 2.8mph moving pace.2 -
@Annpt77 it is amazing and today was similar, but my favorite day of the week. The morning hike/tai chi and breakfast were combined and silent and included meditation so it went like this …. 2 1/2 mi silent meditation (v slow ) hike up mountain, tai chi on mountain, 15 minute silent meditation on top of mountain, silent hike (still slow and spaced down), contemplative walk of a zen labyrinth, silent breakfast.
The rest of the day was normal exercise. I was in a very zen mood as you might imagine so took it easy and just did pool stuff, which I find equally restorative.4 -
Today was a work day so usually don't exercise. But I actually got out on time at 5 pm. So after I ran a errand I told my son maybe I'll get on the elliptical since I got home earlier than usual but maybe I won't. He encouraged me to get on. "Maybe do 30 minutes. But knowing you, you will probably not stop there." He was right. I did 121 minutes for 9 miles. I was going to stop at 120 minutes but I had to get to the 9 mile mark, so the extra minute was needed. Feel great and really glad he encouraged me.5
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