What Was Your Work Out Today?

aokoye wrote: »

6k on the erg at school. 6 mins sans foot straps

For a while, I did all my steady state work unstrapped. Really teaches you a lot about core, wasted momentum and really working on returning your hands quickly. Learn a lot about sequencing because it's a hard lesson if you're wrong! I had gotten away from it and hurt my back with bad form. Perhaps because I wasn't practicing rowing unstrapped enough!

30 min PT session, cardio intervals on the rebounder with some ab work thrown in. Legs were feeling pretty good all things considered but didn't feel ready for a full 5k yet so just a fastish mile after.
Insanity, only had to mod 1 exercise
Boxercise legs were pretty tired by the end.

2 days post marathon and I would say I'm around 75% recovered

firef1y72 wrote: »

2 days post marathon and I would say I'm around 75% recovered

Congrats!!!!!🎈🍾🎉 🏃‍♀️

Heavy bag boxing and swimming for time.

Finally back on the water tonight, rowing bow in a four, after a interminably long Winter and a multi-week workout hiatus due to flare-up in long-term knee issues. Hoping I and the season have both turned a corner . . . .

aokoye wrote: »

MikePfirrman wrote: »

aokoye wrote: »

6k on the erg at school. 6 mins sans foot straps

For a while, I did all my steady state work unstrapped. Really teaches you a lot about core, wasted momentum and really working on returning your hands quickly. Learn a lot about sequencing because it's a hard lesson if you're wrong! I had gotten away from it and hurt my back with bad form. Perhaps because I wasn't practicing rowing unstrapped enough!

Yeah I think my main issue with regards to this is that I tend to rush the side - aka my recovery is too fast. It's the primary thing that multiple people correct me on that could be targeted by rowing feet out. It's getting better the more I row, especially compared to when I first started rowing with the men's team. On Monday it was apparently the the last, not even quarter of the slide that was too fast (according to the person who noticed it then). Saturday it was super pronounced, but also there were a bajillion mitigating factors. That I was calm, was able to hold the stroke rate (I was the novice in 4+ made up of advanced rowers), didn't crab, and apparently had good body positioning (according to a two or three people who watched from the dock - one of my coaches and the one of my friends who is a very skilled rower) is more than good enough for me.

That said, I ended up being able to focus on being patient once I strapped my feet back in today and held a split that I was pleased with while also being really mindful of slowing way down during the recovery.

In a boat, it helps me to think of the boat coming to me on the recovery. We pry it through the water on the drive, release, then relax, and the boat moves under us (while we pretty much sit still, with respect to the bank). That's the recovery. The boat brings the catch to us, we don't bring ourselves to the catch.

(This is a mild exaggeration at race pressure (heh), but it's still IMO a good way to think about how to avoid slide-rushing on the water. The same body mechanics work on an erg, but are not as essential to speed/pace - sometimes not even helpful . In the boat, when you move yourself to the catch, you're moving weight counter to the boat's direction of travel. That's check, right? The erg is also designed so that you can simply relax, and the ever-so-slight slope of the rail and the flywheel action will do a lot of the work getting you to the catch . . . but there's not as much penalty for rushing as there is in a boat.).

Just one way of looking at it, of course.

AnnPT77 wrote: »

Finally back on the water tonight, rowing bow in a four, after a interminably long Winter and a multi-week workout hiatus due to flare-up in long-term knee issues. Hoping I and the season have both turned a corner . . . .

aokoye wrote: »

MikePfirrman wrote: »

aokoye wrote: »

6k on the erg at school. 6 mins sans foot straps

For a while, I did all my steady state work unstrapped. Really teaches you a lot about core, wasted momentum and really working on returning your hands quickly. Learn a lot about sequencing because it's a hard lesson if you're wrong! I had gotten away from it and hurt my back with bad form. Perhaps because I wasn't practicing rowing unstrapped enough!

Yeah I think my main issue with regards to this is that I tend to rush the side - aka my recovery is too fast. It's the primary thing that multiple people correct me on that could be targeted by rowing feet out. It's getting better the more I row, especially compared to when I first started rowing with the men's team. On Monday it was apparently the the last, not even quarter of the slide that was too fast (according to the person who noticed it then). Saturday it was super pronounced, but also there were a bajillion mitigating factors. That I was calm, was able to hold the stroke rate (I was the novice in 4+ made up of advanced rowers), didn't crab, and apparently had good body positioning (according to a two or three people who watched from the dock - one of my coaches and the one of my friends who is a very skilled rower) is more than good enough for me.

That said, I ended up being able to focus on being patient once I strapped my feet back in today and held a split that I was pleased with while also being really mindful of slowing way down during the recovery.

In a boat, it helps me to think of the boat coming to me on the recovery. We pry it through the water on the drive, release, then relax, and the boat moves under us (while we pretty much sit still, with respect to the bank). That's the recovery. The boat brings the catch to us, we don't bring ourselves to the catch.

(This is a mild exaggeration at race pressure (heh), but it's still IMO a good way to think about how to avoid slide-rushing on the water. The same body mechanics work on an erg, but are not as essential to speed/pace - sometimes not even helpful . In the boat, when you move yourself to the catch, you're moving weight counter to the boat's direction of travel. That's check, right? The erg is also designed so that you can simply relax, and the ever-so-slight slope of the rail and the flywheel action will do a lot of the work getting you to the catch . . . but there's not as much penalty for rushing as there is in a boat.).

Just one way of looking at it, of course.

That was a super helpful way to conceptualize check. This also helps me think about how the boat feels when I'm with the other novices (once a week) compared when I'm with the men's team (twice a week). I'll be out on the water on Thursday and will try to think about that as we're warming up (the time when I typically have every so slightly more space in my brain to think about technique stuff that I want to focus on and that hasn't been told to me during practice yet).

This is making me want to learn how to scull in a single even more now which might happen this summer, knock on wood (it's a big might - sculling will probably happen, whether or not I get out in a single is dependent on a lot of things all of which are out of my control).

Also I'm so glad you were able to get out on the water today! I was thinking about you and hoping you'd turn the corner sooner rather than later, injury wise.

10 miles biking, 2 x 10 reps Squats

2 mile hike with my 9 year old. Our first hike of the season!

Spin class. Cycle Beats, to be exact.

100 minutes more outside doing yard work. Cutting down trees, clearing brush, etc.

MikePfirrman wrote: »

30 minutes rowing (5 unstrapped @ aoyoke/Ann, you two inspired me to try that after years of not doing it). Very pathetically slow pace (around 2:30) and then 30 minutes on the AD Pro Bike, again slower pace.

Didn't fall back on the rower but I had a really hard time keeping the feet flat and on the platform. Tells me I still need work.

Though I'm getting impatient with rowing paces, I'm going to keep the plan and just keep working back in meters slowly and let the paces come to me. I'm around 18 seconds off the "slow" paces I was doing just 4 months ago. Got to be patient, though, working back from back injury.

Nice. I'm glad my antics and the collective wisdom was a useful inspiration! Good luck with regards to regaining your split (you had to stop because of injury and moving right?). I realized on Sunday that I need to start erging again instead of only rowing on the water. 1. it's good in terms of cardiovascular fitness (I'm not good enough at rowing on the water to get an equally good cardio workout - just watch, I say that and tomorrow will be a bunch of long pieces) and 2. my weight loss is slowing down somewhat significantly and augmenting my outdoor rowing with erging would probably help with that assuming I treat the spring like I did the winter in terms of my eating habits.

Mind you, I have all of 24 pounds to get to the high end of my goalish weight and I'm ok with moving towards that goal relatively slowly (my goal is to be light enough able to race in a lightweight 4 at regionals next year - I am short enough to be a lightweight while not having too little fat). I suspect I'm essentially going to do the beginner Pete Plan, though I'll likely move through it slower because six days of exercise a week is typically one day too much for me and, when the river isn't unrowable, I row three days a week on the water. I'm also starting on week 3 instead of 1.

I swam a mile's worth of laps.

21 day fix dirty 30 extreme... so far.

Propelling my 232 pound body (aka roadblock) up and down hills for the last half of my 2 mile walk--heading strait into a 20 MPH wind. Need to become more aerodynamic for sure.