What Was Your Work Out Today?

MikePfirrman wrote: »

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You're getting strong with all the KB work. Underrated workout! A 28kg KB (62 lbs) is over 1/3 your body weight, isn't it Matt? To do 200 of those is no joke! And the goblet squats as well. Nice workout. Congrats, too, on your hanging workout being better.

I was supposed to do weights last night but thought (after the half marathon) I'd move to tonight and switch my lifting days back around. I have a 24kg KB that I'm getting used to again, but couldn't get to 200 swings!

It is around 40% to 44% of my weight, depending on how high or low my water weight is, so slightly over a third.

Congratulations on the half marathon - it looks really hard!

I haven't updated here for a while. On Monday, I did an hour of yoga. I felt utterly fatigued, so skipped my evening lifting. It was a pretty sedentary day - I got 11,000 steps, which is the lowest level I've done all lockdown.

On Tuesday, I was still fatigued. Work was hard - I had 8 meetings, and bonkers amounts of emails, Teams messages etc. (The total was probably close to 400.) I met a client deadline at 8.30 p.m., having started work at 7 a.m. I had been sedentary to cope with the work level.

I then went for a very nice evening walk, getting my steps up to around 16,000.

Yesterday, after two good nights' sleep, I felt good. So I hangboarded. It was a good session. I didn't do weighted stuff, but my small edge and 3 finger hangs seem to work well. I can do pull-ups off the 21mm ledge, but not the 15mm ledge.

Today, I did an hour of yoga before breakfast. I finally worked out how to use the timer on my coffee filter, so I only needed to wake up 5 minutes beforehand.

This evening, I may do arms and chest barbell stuff. But the plywood for my home climbing may turn up, so I may be able to get a climb in. (It's more likely to be Friday or Saturday for the first climb).

Djproulx wrote: »

MikePfirrman wrote: »

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I'm considering changing my focus next month to a more race prep month (though I don't have anything coming up), so the Steady state sessions are really going to have to be super easy. I'd like to push, just for like 6 weeks, really hard two days a week and moderately hard one day a week. I can only take that for six weeks before I usually start to break down. My ability to train intensely is very self limiting.

If you haven't read it, you might find Joe Friel's "Fast after 50" a worthwhile read. Addresses aging factors and mitigation strategies for endurance athletes.

I have not read it but I've read about it (I'm lazy about reading whole books because I read so much at work).

I'd like to think that I follow most of the concepts -- good nutrition, strict polarization, don't overload on volume, keep your recovery protected, sleep, plenty of protein, etc. That's a lot the reason I'm trying to get so strict on the easy rowing days. I used to let them slide into more of a moderately easy workout, instead of easy (and I'm still a work in progress).

The plan I'm considering loosely following is the Pete Plan, a very well known race prep plan. It has 3 hard days in it out of six days a week. I'd likely modify it a bit to make it 2 hard days, one challenging day and three really easy cardio days. You're supposed to do 3 very hard workouts a week for 3 weeks and then repeat the cycle. Not sure that would be wise for me. We'll see. Right now biggest concern is strength and I don't have access to a lot of heavy weights and don't intend on going to the gym anytime soon.

Today was one hour row again at an easier clip. 2:27 pace/20 SPM. HR all under 75% max, tried to keep it around 70% or below but it drifted up a tad in the last 15 minutes.

MikePfirrman wrote: »

I have not read it but I've read about it (I'm lazy about reading whole books because I read so much at work).

I'd like to think that I follow most of the concepts -- good nutrition, strict polarization, don't overload on volume, keep your recovery protected, sleep, plenty of protein, etc. That's a lot the reason I'm trying to get so strict on the easy rowing days. I used to let them slide into more of a moderately easy workout, instead of easy (and I'm still a work in progress).

The plan I'm considering loosely following is the Pete Plan, a very well known race prep plan. It has 3 hard days in it out of six days a week. I'd likely modify it a bit to make it 2 hard days, one challenging day and three really easy cardio days. You're supposed to do 3 very hard workouts a week for 3 weeks and then repeat the cycle. Not sure that would be wise for me. We'll see. Right now biggest concern is strength and I don't have access to a lot of heavy weights and don't intend on going to the gym anytime soon.

Today was one hour row again at an easier clip. 2:27 pace/20 SPM. HR all under 75% max, tried to keep it around 70% or below but it drifted up a tad in the last 15 minutes.

It sounds like you've captured and implemented most of it. If I were to boil it down to three bullets, his message in the book is:
1. You've got to continue to go hard if you want to race hard.
2. The hard days should be HARD and the easy days should be EASY(lots of us have trouble with this part)
3. As we age, recovery takes longer, so separation between hard days is critical and a periodized build should not have as steep a ramp as it would for a 20 year old athlete.

CX Work and will take a walk shortly. Thinking two 2-mile walks today.

Hi everyone.. I'm new here and just wanted to jump in. I'm having the most difficult time with working out under the quarantine but I signed up for Beachbody the other day and did the fit test and day one today. I may go for a walk later... we shall see Hope all is well.

@beastier - super nice set up! Congrats on the new gym. That looks awesome!

beastier wrote: »

MikePfirrman wrote: »

@beastier - super nice set up! Congrats on the new gym. That looks awesome!

Thank you :-) - I love it to the point that I think I’ll leave the gyms alone for at least a year once they reopen

I'm jealous of all the weights. Put my cardio equipment together with your weights and it would be one heck of a gym! I have an Assault Bike, C2 Rower and a LateralX elliptical machine.

5 mile run - which felt like I was carrying a small family on my back after they’d eaten a very indulgent meal

MikePfirrman wrote: »

Another slower row this morning -- 12.1K meters in an hour. 2:29 pace/19 or 20 SPM. All HR under 75% Max and most under 70%. Average was 69% of Max, so this was well controlled. Didn't sleep great. My dog is sick and there was a brush fire up the mountain last night, so I don't think I slept sound.

Taking him to the vet today. Hopefully just allergies or sinus issues, because his nose has an irritation inside. I worry all the time about cancer. Lost my last dog a few years ago to it (bone cancer). Vets are doing curbside appointments here where they take them in and look at them and call you and then you pick them back up at the curb.

I’m sorry ab your pup. I just saw some photos of my last doggie last week and I hope you’re dog is ok.

Yest: went out shopping and running errands all day - whew. Tougher than a workout. After all that - just did an hour of yoga.

Today: 2 hr walk, 45 min dumbbell / calisthenics, 20 min yoga.

I danced like crazy to online live music like every Friday evening, for about 90 minutes this time.

Evening
A walk, for just under 2 hours. It got my step count up to 18,000 and was in nice countryside.

Night
Lifting - arms and chest day.
Bench 50 kgs, 3 sets of 5
Military press, 30 kgs, 3 sets of 5.
Bent over row, 60 kgs, 3 sets of 5
Loads (I didn't really count them) dips, pull ups and press ups

Lower body sets and abs. Honestly totally overdid it and was kinda sitting around before I got it together and went for a couple walks. I’m finding it really hard to gauge my own fatigue for at home workouts.

Sat 5/23

This was a crazy day. 2 blown tubes and one wipe-out on the 2nd tube, but I survived and did 25 vigorous miles on the mountain bike trails. I need FOOD and SLEEP!