What Was Your Work Out Today?

33' yoga/stretch foam roll before breakfast.

6729m machine rowing, 3 x (2k on 2' off/CD) as usual. Decided to push a little harder midway through 2nd 2k, ended up with 2k pieces at 2:33.7/21spm, 2:30.8/20spm, 2:25.0/21spm. Still sub-max, ended kind of high moderate?, 5:15 at Z4 in the last piece, 19:40 Z3 (over half the workout), remainder below. Peak at 155bpm. Mostly focusing on relaxing unneeded muscles, heels down first, keep the arms cables while the legs work (no elbow bend).

17' core exercises.

Haven't decided whether to double up strength & core tomorrow to end the week with 3 of each, or skip core and just do the rescheduled strength, after having so little workout time Wednesday.

Kind of struggling - an annual recurring event! - with the Winter workout routine. I just keep telling myself "this is not a choice, this is a thing I do", but that's marginally effective. There's another Concept 2 Challenge on in January, and I'm signed up, but it's a wonky format for me, so not very motivating. I may slack off in February for a while, to whack myself over the head with the reminder that I quickly feel crummy if I don't do workouts - cardio especially.

@dralicephd, I hear what you're saying. I've learned that there's only so much, and certain kinds, of additional leg stress I can fit into a schedule that's focused on rowing with a dash of cycling, for me as an aging woman with fairly trashed knees already.

Rowing/cycling is enough to keep the relevant muscle groups in reasonable condition (according to my needs/preferences, which are definitely sub-elite). I try to do some things in Winter that give a bit of work to lower posterior chain (deadlift, leg curl to bridge on exercise ball, some kettlebell things sometimes . . . .), since those muscle groups are a relatively underutilized in row/cycle. I don't usually try to add anything quad focused, because it screws up recovery more than it helps my aims, unless I'm super careful.

There's some adequate-ish balance of challenge, recovery, injury avoidance, fun, muscle-group balance, etc., in there somewhere, given the time I'm willing to put in . . . I keep looking for it. 😉

@MikePfirrman: Yes, the so-seductive fly and die, a machine rowing classic. Feels good, for a while. 😆 At least it was 'only' a workout, not a race piece? 😉

My first coach put a lot of emphasis on personalized target splits for everything. (Advice I admit I now largely ignore, since I'm noodling at easy paces more than training these days.) I think that, as a collegiate coach, that that split-focused, testing-focused approach was helpful on the psychological side with the younger rowers, as well as for framing training. They weren't easy splits (except on intentionally easy base paces), but at least it tended to avoid fly & die (discouraging in that age group) . . . or clearly let the rower know that's what they'd done when going out harder than recommended.

So seductive, going out hard. Good plan, to back it off when it's not going as one would wish. 👍

First week of winter warrior challenge done. Completed fairly short outdoor walks or runs each day. 20 miles total. Not a daunting effort, mostly just gaining the discipline to get out there even when cold, dark or rainy.

Gym session this am. Lots of stability and balance work while moving weights. Also continuing basic TGU's (very light weight) since my trainer is driving home the point that posture is key, especially as weight increases. Cold here today, 15 degrees, so will head out later for a few miles of run/walk on a snowy trail.

Rest day, so no workout to report today (unless you count cleaning and taking down Christmas decorations).

AnnPT77 wrote: »

I try to do some things in Winter that give a bit of work to lower posterior chain (deadlift, leg curl to bridge on exercise ball, some kettlebell things sometimes . . . .), since those muscle groups are a relatively underutilized in row/cycle. I don't usually try to add anything quad focused, because it screws up recovery more than it helps my aims, unless I'm super careful.

This is where my thoughts were going also. I've been thinking about trying (gently!) some hamstring/glut stuff and see if I can get some lower body training in without putting too much stress on the quads. I will just have to see how it goes.

We had a group of ten trail runners doing loops around a local reservoir this morning. It was raining lightly during the run. Terrain was mostly packed snow, but there were also some icy spots, so trail shoes and spikes were standard wear.

I planned on running a single loop, but got talked into doing 2 loops for 6.8 miles. Two women in the group were planning to cover a full 26.2 over the snow. I said "No Thanks" to their generous offer.

~10 min. on elliptical to warm up then I mixed up the strength training today (again, my routine is minimal to prevent repeating injuries). We'll see how this works for me.

incline pushups (increased reps)
dumbbell rows (increased reps)
bridges on a ball
crunches with a ball

I just want to say that I'm so happy with my current ability to consistently do any sort of pushups. There was a time that even the physical therapist gave up on my ability to do those. Apparently, I just needed 3 months of elliptical workouts to get the joint stabilized enough to do them. Exercise! It works!

Lots of yard work today so only an easy hour on the rower.

Push 2

DB flat bench
5 sets in total
12 reps +2 drops, 3 sets
2 more sets with 30 reps each

Machine fly ascending and descending. Seat up all the way and leaned back to partially mimic decline.
3 sets, 10 reps, go up, failure, repeat X3
On the descent to failure X3

Partial DB fly, small incline SS with wide arm push up.
3 sets. 20/failure

Partial DB side lateral.
3 sets + 3 drops increasing weight each drop.
30 reps initial, failure each drop.

Bus driver SS with front raises and front press.
3 sets 20/20/20

Rope extension, partial bottom, partial top, full ROM.
4 sets all movements 30 reps.

Close grip bench.
3 sets.
20 reps + 2 drops each set.

I'm a bit sore from the added strength training I did yesterday, so I went slow with cardio today. I did about 30-35 minutes, keeping it in HR Zone 2 the whole time.

Leg day! Crushed it and paying for it now haha

BarryTone99 wrote: »

Started doing push-ups at the office every M-W-F at 9:00 and 3:00.
The goal is to do as many as you can in 60 seconds...Then get back to work.
It gets the blood pumping and is not very "office-disruptive"

I have done something similar for years. I work in 50 minute timed chunks -- no social media, no internet, then 10 minute breaks where I look at sites like this one or just relax.

Two days a week (and I'm starting to add back in a 3rd on Sunday), every break I'll do 16 to 20 pushups, 12 to 16 reps something for legs (like holding a 52lb KB and doing deep squats) and then something for shoulders (I have a Power Tower and lots of dummbells for pressups -- might break out the Total Gym and leave it set out in the garage for cable pulls). I only go up to 8 sets.

It's amazing how strong you can get doing this. And I only takes 3 to 4 minutes every break. It also keeps your mind strong. It adds up to quite a bit, especially as it's also my hard rowing interval day today.

Morning bootcamp. Will walk or run today evening

Did supersets (five sets) this AM of legs, shoulders, chest. Did a 4 X 2K w/ 6 minutes rest at lunch on the rower. Felt really good about it. Averaged 2:06.5 pace for the four 2Ks. That's pretty solid for me right now. I'm around 10 seconds off my old paces.

Did an 8:15 2K on the first one and thought I might not get through the other 3. Did an 8:25, then an 8:33 and thought I'd likely not get the last one in and did a 8:29. HR hit 92% on 3rd and 93% max on last one but at no point did I feel panicked. That's progress for me.

Burned 840 calories on the hour.

Skater jumps 30 seconds
10 Plank jacks
Repeat x3

Jumping jacks 30 seconds
10 squat jumps w/ dumbbells
Repeat x3

Jump rope 30 seconds
10 mountain climbers
Repeat x3

Punches 30 seconds
10 pike ups
Repeat x3

Burpees 30 seconds
Repeat x3

Took about 20 minutes

Incline High Elbow Row + Incline Elbows Tucked Row
SETS 3 REPS 20 Each

Slow Flex Lean Back Cable Shrug "2 Second Hold at Top"
SETS 2 REPS 20 + 2 Drops

Heavy Seated Cable row drops - "Fixed elbow & Open lats"
SETS 3 REPS 10 + 3 Drops

Hyper Extensions
SETS 3 REPS 20

Incline Arnold Rotations Rest-Pause
SETS 3 REPS 20RP

GIANT SET Inc Curl, Ing Drag, Seated Concentration, Seated Drag
SETS 3 REPS 20 Each

2 mile lunch time walk continuing in the winter warrior challenge. I'm getting somewhat bored with the challenge, but I'm part of a 10 person team that is currently close to the top (#4) among 362 teams nationally, so I don't want to let the team down. Our serious runners are putting in 80-110miles weekly while training for a trailfest marathon in March.

Looking forward to some deep tissue massage work tonight. Always feel great afterwards.