What Was Your Work Out Today?

5 mile trail run + 15 minute "restorative" yoga session on my DownDog yoga app.

One hour boot camp class: burpees and pull ups and push ups galore.

Pretty quiet Wednesday for me.

1hr with trainer. 30min of sprints followed by 30min stair workout. Everything was screaming by the end.

1hr piyo class. Really love the timing of this class. I'm usually feeling pretty beat up after the craziness that is Tuesday and by the end of piyo I feel all stretched out

MikePfirrman wrote: »

AnnPT77 wrote: »

Another 7.2k rowing the double, this time with one of the newer rowers, so more coaching by me, from bow.

Working on trying to get her to correctly separate the sequence of body parts on the drive (push with legs, then open body at the hips, then pull in arms) while still giving them smooth flow, one into the next, in order to be long through the water), so I worked on the same things myself. People so often want to place the blades at the start of the drive by raising the upper body at the shoulders (opening up the body angle early), instead of simply raising the straight arms from the shoulder, letting gravity drop the oar blades, while keeping the full forward-leaning body wedge. Gives up power and length. (Same thing can happen on the rowing machine, for slightly different reasons, and is suboptimal form there, as well.)

Actually worked on this today actually. The "pick drill" for the last 20 minutes. Did 20 on the Indoor rower until the HR got up to 150, then 20 on the bike, then thought I'd lower the DF on the machine and still couldn't keep the HR in check so I did the Pick Drill instead. I think I need to work more on my flexibility because I seemed be be breaking early today too. Finally felt like I was doing well at the end.

Form checks periodically are great. I'm sure even more important OTW.

Pick drill if anyone cares
https://www.youtube.com/watch?v=SRlXnpSNf3A

Yeah we include either the pick drill or the reverse pick drill in seemingly 99% of our sweep practice warm-ups. For sculling we typically do a version of that as well stopping at the finish, arms away, then bodys over in succession every stroke for five strokes and then 5 strokes regular repeated until X landmark (a bridge or an island depending on what direction we're going). It's like a mix of a pick drill and a pause drill.

today was a 3.5 mile walk fighting with 205 pounds worth of ornery dogs on leashes, followed by 1.15 hours of mowing the lawn with a heat index of 105.

pierinifitness wrote: »

8/14/2019 - 103F degrees outside so I took an almost-senior pass and did the following workout in my bare-bones spare office gym:

Bar dips x 5 plus 4-count step-up and step-down using a 12-inch step x 25 equals one round - completed 20 rounds (100 bar dips and 500 step-ups) in 26:35 - average HR = 138 bpm (77 percent) maximum HR = 155 bpm (86 percent) total 301 calories.

Did work up a sweat despite doing this workout in a comfortable air-conditioned office. I could have muscled an outdoor workout but don't have anything to prove to myself that I haven't already proved. Feels good that I did something, I was teetering on taking a pass today.

💪🏼🤙🏻❤️

Finally back to Krav Maga after 12 rest days due to a bad cold and sinus infection. Great to be back and I hung in there!

Tried my hand at some hill sprints today. My goal is to increase my cardiovascular endurance. This was made a lot more fun by racing with my 9 year old. He beat me every time😊

1 mile warm-up jog

20 minute AMRAP
5x jump squats
10x walking lunges (total - 5 per leg)
15x knee drives (like mountain climbers but slow)

1 mile cool-down jog

Got 15 total rounds in on the AMRAP. It got old around 10 minutes in. Last 5 minutes went quickly.

Thursday

30min trx session with trainer, pretty much full body

6 mile easy pace run

45 min circuits class - lots of running and burpees

50 minutes of intervals. Not a great performance day. Classic example of working too hard yesterday on my easy day and not being able to work hard enough today. Did 2 1500 rowing intervals, another 1000 and a few 500s and then did one 5 minute interval on the bike. Tried to do another and couldn't go past 3 minutes hard. Felt a bit defeated but this is pretty common if you workout too hard the day before.

To review how this could happen thinking about it -- went out too hard on Sunday for 90 minutes. Not too bad but lost control a few times and pushed when I shouldn't have.

Monday -- great hard day/solid performance.

Tuesday - good slower day, kept in control.

Wed - lost control half way and pushed way too hard on what was supposed to be a light day.

Today - hard day planned and only managed around 60% of what was planned. Not particularly good performance.

80/20 plans, polarized plans, look easy to implement. They are not. Requires more discipline than I have at times. Good news is that tomorrow is a light day and I'll make it a really light recovery day and just enjoy it. Saturday is my off day.

AnnPT77 wrote: »

Spin class, zone 3/4 mostly.

MikePfirrman wrote: »

<snip-o>
80/20 plans, polarized plans, look easy to implement. They are not. Requires more discipline than I have at times. Good news is that tomorrow is a light day and I'll make it a really light recovery day and just enjoy it. Saturday is my off day.

May I recommend laziness as a strategic option?

Harder for you than me, but doing hard things is character building, right?

Seriously: I admire what you're doing, Mike. :drinker:

Thanks Ann. Hate to admit, but I'm watching some friends that I was actually a stronger Indoor rower than set some PBs that were similar to some of my 2019 goals that I had to table for this year. A bit green with envy and somewhat suprised that 5 to 6 months off and a back injury could set my performance back years, it seems. And then I realize that it's all about motivating myself to stay healthy and I'm certainly doing well on that front.

I'm consistent if nothing else... I also have to remember I only started rowing harder again 2 months ago. That's not that long. And I'm impatient, not a great quality for longer recoveries. Back also isn't worse for the wear, which is huge with all this harder stuff I've been doing. Might be a deload week next week and take up lazy for one week!

Treadmill 6mile. 50min.

MikePfirrman wrote: »

AnnPT77 wrote: »

Spin class, zone 3/4 mostly.

MikePfirrman wrote: »

<snip-o>
80/20 plans, polarized plans, look easy to implement. They are not. Requires more discipline than I have at times. Good news is that tomorrow is a light day and I'll make it a really light recovery day and just enjoy it. Saturday is my off day.

May I recommend laziness as a strategic option?

Harder for you than me, but doing hard things is character building, right?

Seriously: I admire what you're doing, Mike. :drinker:

Thanks Ann. Hate to admit, but I'm watching some friends that I was actually a stronger Indoor rower than set some PBs that were similar to some of my 2019 goals that I had to table for this year. A bit green with envy and somewhat suprised that 5 to 6 months off and a back injury could set my performance back years, it seems. And then I realize that it's all about motivating myself to stay healthy and I'm certainly doing well on that front.

I'm consistent if nothing else... I also have to remember I only started rowing harder again 2 months ago. That's not that long. And I'm impatient, not a great quality for longer recoveries. Back also isn't worse for the wear, which is huge with all this harder stuff I've been doing. Might be a deload week next week and take up lazy for one week!

Recovering from injury sucks a lot, that's for sure. It's very humbling. I think in some ways it's nice that I wasn't a competitive athlete when I was dealing with the vast majority of my major surgeries of injuries. That said, the recovery from my knee surgeries was very long each time. That said, I think what is the most important thing and what all of those surgeries have taught me is that you have to be patient. It sucks, I know. Trust me, I know. You can't go back and change the past, thus my general attitude is making sure I do everything I can to get better/stronger/faster without hurting myself. Sometimes that means being slow.

---
I didn't end up going to rowing today because my finger is still sore from my crash on Tuesday. It's significantly better than it was and it's getting better very quickly, but there's no point in trying to push it. I'd rather play it safe and wait to row on Saturday instead of make things worse. I've also learned that tegaderm (or the Rite-Aid version of it) is absurdly difficult to deal with when on a knee that isn't immobilized. I think I'm just going to get some in bulk from Amazon.

Given the lack of rowing today, I did a recovery workout on the bike inside. I stayed under 55% of my FTP which was the goal. It was rather boring, or at the very least tedious, despite watching TV the entire time.

Bouldering for 60 minutes. I didn't get any new routes, but I got all my recent successes again. I also got significantly higher on a project, a V3 crimpy affair. I was near the top when my grip suddenly and unexpectedly failed. Next time...