What Was Your Work Out Today?

* Rowed bow in the double again. I unfortunately failed to push the start button on my Garmin, so I have no data, but assume it was a little less than 7K since bridge-to-bridge, for sure relatively low intensity (working on re-acquiring better bladework and balance, both of which have safety implications - water's still very cold here, swimming would be a Bad Plan). After I get some on-water technique dialed back in after our Winter-long hiatus, I'll start working more on power. Here and there, I've taken a few strokes going for strong suspension, a key element of power on water or machine, and it felt good on the blade surface, but I need to focus more on other stuff now, mostly.)

The baby Canada Geese - little fluff-balls - are really cute. The standard configuration is mom and dad fore and aft in the flotilla (best they can manage positionally), while the littles are in random Brownian motion more or less between the two adults. So far, have only seen small broods, 6 or fewer. Sadly, the babies are snack-sized.

* Walked 6.55mi, 3.8mph. Perversely, after reading/posting on threads about how to work out if having pain, I'm struggling a little mentally. I don't think of it as pain, but there's always knee discomfort. It's not getting worse, which is the absolutely key fact. I need to be focusing on hamstring/glute engagement, upright posture, pushing off . . . useful in themselves but also as a distraction. The last mile(ish) went better today.

* 30' mostly upper body silly-supersetted stuff with mostly dumbbells, relatively light weight, increasing reps. For me, verrrry gradually conditioning my way back to useful stress is a useful injury-minimization strategy.

Rest day tomorrow, hope to get in some yoga/stretch/foam-roll, which I'm skipping so far on the early rowing mornings, because I've been disorganized (not a morning person!).

Today I shoveled gravel. Parts of the driveway were getting muddy. Gravel Dude (forget name of company) dumped all the gravel into a hill and I'm distributing it with a wheelbarrow and shovel.

2/3 done, last third will be done when my elbow doesn't feel like this. probably within a week.

Wellmom10 wrote: »

2:45 on my bike followed by a 1:15 run...so 4 hours of cardio. Training for a half-Ironman that's six weeks away!!

Nice work. I'm in the same phase, with a 70.3 on June 19th. I'd better remember how to swim by then.

I did an Emi Wong 11-minute thigh workout,
then I went through all of the K-pop dances I've learned, which amounts to around 19 minutes.

It may not sound like much, but I literally haven't worked out practically at all recently, so this really made me break a sweat. Strangely enough, it doesn't make me crave anything or want to eat, in fact it does quite the opposite, since eating just makes me want to eat more (yes ik it's strange).

I was going to hit the gym today but this morning my body said NOPE! instead went for a bike ride and almost 19K steps!

Yesterday: 15 min stair climber; 4 sets of 10 leg press; 30 min swim (1250 yards); 5 mile walk

Today: 6 mile run with lots of hills

30 minute superset lifting (example would be 16 pushups, 10 pullups, 16 52lb KB swings as one rep, but in general it's legs, chest, shoulders, repeat when HR settles under 60% max. I change nearly every rep to something different) for 8 reps, then 8 X 100m, 3 X 375 and then just cooldown on the rower. 100m rows were mostly around 1:36 pace. High Drag Factor (for me) -- around 160. Roughly 800 calories on the hour.

Felt good today as I took yesterday off to take my wife to the doc, so felt well rested.

@Djproulx - I think most of us would be dead after that. To be doing that over age 60 is incredible. Great work. I'm only 56 and I don't think I ever go over 90 minutes, though I have to row a half marathon by the end of the month for my inner club competition. That will likely destroy me and I'm just looking to finish it. I used to push 1:30 on a half, but I won't come close to that now. And I've never rowed a marathon (though I have friends that do that and even century rows -- 100Ks).

MikePfirrman wrote: »

30 minute superset lifting (example would be 16 pushups, 10 pullups, 16 52lb KB swings as one rep, but in general it's legs, chest, shoulders, repeat when HR settles under 60% max. I change nearly every rep to something different) for 8 reps, then 8 X 100m, 3 X 375 and then just cooldown on the rower. 100m rows were mostly around 1:36 pace. High Drag Factor (for me) -- around 160. Roughly 800 calories on the hour.

Felt good today as I took yesterday off to take my wife to the doc, so felt well rested.

@Djproulx - I think most of us would be dead after that. To be doing that over age 60 is incredible. Great work. I'm only 56 and I don't think I ever go over 90 minutes, though I have to row a half marathon by the end of the month for my inner club competition. That will likely destroy me and I'm just looking to finish it. I used to push 1:30 on a half, but I won't come close to that now. And I've never rowed a marathon (though I have friends that do that and even century rows -- 100Ks).

@MikePfirrman- The difference is that your work is generally at a much higher intensity level than mine. I'd really have to build up to that much strength endurance over a long period of time. Maybe next year

As the endurance work gets longer, the most important keys to a successful training build are Nutrition and Recovery. I'm at roughly 11-12 hours of cardio work per week right now, and that requires consistent attention to recovery, whether yoga, stretching or regular deep tissue massage (every 2-3 weeks). My training density will really ramp up after the June race. July and August will be challenging, with several 15-17hr training weeks. I'll only have time and energy to work, train, eat and sleep. I'm clearly hanging around with the wrong crowd.

* 40'-ish yoga - stretch - foam roll.
* About 70' slow shakeout ride on my hybrid bike, the actual kind that moves through actual outdoor physical space on wheels! First time on the bike, may ride it to a picnic thing tomorrow, wanted to make sure it was functioning. Thought I'd go out for maybe half an hour . . . but should've worn the bike tights instead of jeans anyway. 😆
* Probably do the usual core routine in a while, after dinner settles a little more.

@MikePfirrman and @Djproulx, I enjoy watching both your training reports, reading the conversation between you, and I admire what you each do. There's a good lesson there in each of you, that (IMO) we get results in line with our training. Me, I'm just mostly doing stuff for fun and general health, and I get results in line with that: I'm having fun, and am generally healthy. 😉 It's fun to watch people who're running more serious routines, though - you and others on the thread besides. Good stuff!

Swim workout this am. Had to cut it short at 1600 of planned 3200. Had a timed mile swim in today's plan, but I'll have to find another swim day this week to get it done.

Monday Just under 1 hour of yoga (I faffed about making coffee in the preliminary bit), followed by a 2k run. I was on a walk, but I got bored and sped up. I was slow - 12 minutes for 2.17 km, according to Fitbit, which is line with my 5k pace.

Tuesday
2 hours bouldering. This was pretty good - I got one harder project, and got really close on another. I fall on the final move, where with my beta you have poor feet, and are in a Gaston with a long way to go to the final hold. It's entirely possible my beta is duff, but I'm on what look like the best foot holds at that point.

Mike - your workouts show an amazing work ethic. Some of them look properly brutal to me. I tend to do spend most of my time doing what I enjoy the most, like climbing, scuba or hiking. Then it doesn't really feel like an effort - it's just fun.

Anyway, today I did another 5k run. I was slightly under 30 minutes, and so about the same pace as my first effort. (I think I was slightly faster.) I am quite enjoying running so far - I may take it up

* 7348m rowing bow in the double (got in some extra meters because of parking failure: Yes, my fault, because bow is in charge of steering, and I blew it 😆, so we had to circle back to let me try again)
* Rode the bike to/from a picnic meetup at a local park, little over 30' total ride time, mostly easy pace (little push on the way there - running late as usual! Still slow, though - always slow.)
* Walked 5.12mi, 3.7mph average speed.
* 36' of the usual recent upper-body conditioning/strength stuff, mostly dumbbells

Now I'm tired . . . today, wondering if I'm too old to be me. 😆🤣

Need to foam roll a little before bed, though, or I'll be sorry.

Oh, and - I did do the core workout after last night's post, as hoped/promised (?), about 40'.

I did legs/booty today and i realized whoa i have a faint sliver of abs!!