What Was Your Work Out Today?

Yoga...

Today, 24.2 mile easy pace bike ride. Pushed the pace a bit at the end, because it looked like a storm might be coming in. Still slow, still over half the ride zone 3 (of 5). Mid 80s F, humid.

This ride ended a hiatus from activity that started over the weekend: First, I was feeling under the weather; then I decided I should just-in-case get a Covid test and self-isolate until I got the results (negative, what I expected), all of which made me grumpy. Missed a couple of rows, which is always a grumpiness multiplier.

MikePfirrman wrote: »

@AnnPT77 -- I hope to be just working out at 75. That's pretty incredible about your friend. Not like you're a slouch (you underestimate yourself quite a bit BTW), but I'm always stunned at the folks that keep working out as hard as they do at over 70.

J. is a marvel, one of my role models. She's as generally capable physically as (I'd say) an average active women in her 30s if not younger, still lifts routinely (has since her 30s), has no difficulty rowing for hours in a day at workshops or camps I've attended with her, walks miles most days (with dog). Last year, she needed a hip replacement (had a cracked bone) and was rowing up to a couple of days before surgery, and back in a boat rowing literally 30 days to the day after the surgery. She needs/takes no routine prescription meds. She's a great example of the value of working out and staying at a healthy weight for decades, as a way to increase odds of a healthy, functional, happy life long-term. Her husband, same age, is equally active and healthy.

It's kind of you to say I underestimate myself . . . but knowing quite a few people my age and older who are at least as capable and more than I am, I feel like our culture underestimates what many people could be doing, what physical condition they could be in, at age 60+, with a lifestyle that fosters that strength and health. I grew up around a lot of active, hard-working farm/working women (and men) who were vital and strong in 60s, 70s, and beyond, which sets a standard, in my mind. Low self-expectations can be a kind of curse.

I'm betting you see similar trends in your long-term active or athletic older friends, as well as in yourself

Added an addition glute focused day today at 8 sets. 3 hip thrusts, 2 Summo dl, 3 glute kickbacks. Now rest.

AnnPT77 wrote: »

..... I feel like our culture underestimates what many people could be doing, what physical condition they could be in, at age 60+, with a lifestyle that fosters that strength and health........... Low self-expectations can be a kind of curse.

Amen.

Seated cable rows
Lat pulldowns
Standing overhead press
lateral raises
machine presses
Band squats

7k row in the quad, about half of the distance interval pieces (10 strokes hard, 10 strokes moderate) since we got a blessedly cooler day. No one in the boat younger than 65: Two of us around 65 (not under), the other two more like 75. Row starts and ends with the 4 of us carrying the 40-foot boat between boathouse and river.

After, one of the 70-somethings and I did a 5 mile mostly paved-trail walk, leisure/chat pace, with lunch (impromptu) in the beer garden at the turnaround point.

Have I mentioned how much I enjoy retirement? 😉

Skipped the long ride yesterday in favor of a group kayaking trip to listen to the Newport Jazz Festival from the water. Couple miles of paddling around the harbor burned a few calories, but it was strictly for fun.

2000yd open water swim this morning. Lake water temp is perfect, so no wetsuit needed. 75 minute aerobic run followed by some deep tissue massage work later today.

Didn't think moving from 53 lb KBs to 70 lb KB swings on Friday would make me feel that sore, I was wrong. Worst DOMS that I've had in years.

Did an hour row today to work out the soreness. Very slowly.

Rest day today. Really enjoyed a little time on the yoga mat this morning. Nothing more strenuous than cutting the grass planned for later today.

A higher volume week starts tomorrow. Coach has 15 hours of cardio work, 1.5hrs strength work scheduled for me. We're focused on really building swim and bike endurance, along with a threshold run tomorrow.

Half and hour on the recumbent bike on level 7. plus 3 weight machines

7.2k rowing bow in the quad, about half interval pieces again. Mostly 10 hard strokes/10 moderate, but we threw in a 20 hard in the middle someplace to see how it went. The rowers felt like our technique frayed a bit at the edges on the 20, so we went back to 10s; we'll keep working on it.

Partly because we had a new rower (from this year's learn-to-row class) in the boat with us (2 seat, where I can um, coach her, if needed), we did a couple of race-style starts, but not at race pressure, just moderate. Those went surprisingly well; maybe we'll try them at higher pressure some time, see if we can stay together through a start at higher intensity.

Bet you guessed it was cooler again today, 50s-60s F mostly, might have made it to 70 by the end.

Then the usual walk, 5.6mi at a very gentle 3.1mph. I'm finding walking a little slower easier on my knees, both in discomfort during, and cumulative stress on them; but mostly I'll just keep going out and walking at whatever pace I fall into naturally on the day.

At the end, I played on the outdoor workout stations for grownups, in the park. It wasn't enough to get a workout, just a trial. They're sturdy outdoor machines or workout stations, with bodyweight or sometimes fixed weights for resistance. I'd do some again, maybe (OH press, lat pull-down, a funny waist machine with a swinging plate you stand on and use your obliques to power it in an arc, maybe the leg raise station).

Some others are a "no": I tried a dip; I think my shoulders would fall off. Not sure whether the problem is weakness, or the width between the bars being off for my size or something. The leg press is bodyweight resistance, and feels not harder/more effective than the maybe thousand-ish bodyweight+boat leg presses I'd just done on the water 😆: Not useful. There was a sort of strider/elliptical type "ski machine" that felt like I could lose control and gronk a knee for real, though it would be good for hip flexors, maybe.

I am at work so my equipment is limited but I make due.

Circuit 1
10 calorie spin bike
10 reverse grip pullups
10 pushups
10 #50 sandbag shoulder press
10 walking lunges
10 situps
repeat with no rest for 30 minutes
Circuit 2
15 band curls
15 band face pulls
15 band pulldowns
15 #50 sandbag front squats
15 crunches
1 minute rest repeat 4 sets
5 minutes Yoga to finish out the 60 minutes

Did some threshold work in this morning's run. After a 10 minute warmup jog I went right into 3 x 16 minute blocks.
Each block was 8min hard(Zone 3), 7min harder(Zone 4), 1min recovery pace. Purpose is to raise aerobic ceiling and gain a little speed. 65 minutes total.

Tonight I'll substitute an outdoor ride for my normal cadence ladder work on the trainer. It will be a scenic and easy paced ride with friends, with some climbing work to reach the dam for photos. Because after all, if there are no selfie's posted, did the ride even really happen?

Yoga
Sun Salutations (10-30m)

Strength: Press/Pull/Push/Squat
HSPU - 5-4-3-2-1 (15r)
Pull-up - 12-9-7-4-2 (34r)
Dip - 12-9-7-4-2 (34r)
Squat - 5x12r (60r)
Jumprope - 5x200r (1000r)
*Did not feel strong today…

Djproulx wrote: »

MikePfirrman wrote: »

Rain has let up and heat is back. Nearly 100 today at lunch, but with the evaporative cooler, was able to get in 10K meters. Slower pace but got it done and managed to keep HR under 73% max. Not quite the 70% target, but for the heat, was pleased.

That evaporative cooler is a game changer for you given summer temps there!

The difference is around 10 degrees in my garage, even with the doors open (they don't work particularly well in an enclosed environment). Definitely has kept me rowing this year. The fan was miserable and didn't work at all! Like wind from the depths of hell!

My wife and I went to a new place this past weekend after dinner to listen to some live music. Really cool little wine and beer garden. Every table had their own Evap Cooler pointed at it. These are amazing. I was going to put in misters on my patio and now I'm thinking just get another one of these. Much more reasonable. Misters also get nearly everything wet. These don't.

I'll keep my fan, it's great, just better for Fall and Spring.

And no, the ride didn't happen without selfies!