What Was Your Work Out Today?
Replies
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I got 100 minutes climbing two days ago. It was my first time at a climbing gym for about a month; I self isolated for a bit over Christmas, to avoid giving Covid to my mum. As expected, I was out of form, but it was good fun and I did get a couple of harder routes. I will go again tonight.
Yesterday, I did a 6 mile walk and then some light squats (3 sets of 5 @ 75 kgs).
On another note, my weight creeped up recently, getting to 146 pounds. I've been on a minor cut this year to reverse that, which seems to have been effective so far. I will move back onto maintenance calories when my 7-day rolling average reaches 142 pounds, which should be in a week or so.
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Did an hour of easy rowing yesterday. I'm doing it unstrapped and with the bungee around the rail to ensure I don't overextend at the catch.
To save time, I'm doing exactly the same workout today
.
The nice thing is, by doing this, I seem to have gotten better quickly at form. Also, it's keeping my HR down as well for the hour. Not worried one bit about pace. Ironically, I looked up my paces from my interval session the other day and it was the fastest average (by quite a bit) that I've done in a few years, even though the rest time was longer, that was encouraging that, perhaps, I'm on the right path.
Matt -- I'm at my red line too (around 198 or so). I'm also having to watch what I eat -- again! Always will be a battle for me despite the hours of cardio that I put in. I like to eat!
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MikePfirrman wrote: »
The nice thing is, by doing this, I seem to have gotten better quickly at form. Also, it's keeping my HR down as well for the hour. Not worried one bit about pace. Ironically, I looked up my paces from my interval session the other day and it was the fastest average (by quite a bit) that I've done in a few years, even though the rest time was longer, that was encouraging that, perhaps, I'm on the right path.
This is very interesting. Sure sounds like you're seeing benefits.
The idea of only focusing on form, with no pace/speed metrics, was new to me until my coach programmed several different form based workout types into my training. One of them was surprisingly challenging, the Minimum Form Pace drill. It requires you to go as SLOW as possible(eg 12:30/mile) while maintaining perfect run form (Proud chest, slight forward lean, mid foot strike, etc.) The goal is to build perfect form into muscle memory so you maintain it deep into a race when fatigue sets in. The other drill that your post reminds me of is the Familiar Loop run. The approach is to run a familiar loop that is 2-4miles long while not wearing a watch, just going at whatever speed is comfortable - no pushing the pace. This run is repeated occasionally throughout a training cycle (say 3 times in 16-20 weeks) and it is a good barometer of fitness improvements, since it often reveals speed improvements at the same HR, or the same speed maintained at a lower HR.
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Gym session this am. Worked on some swim focused movements (supermans, dumbbell pull overs while lying down) then moved to working on my limiters, specifically balance issues due to lack of hip mobility and rotation. Did a bunch of TGU's unweighted, focusing on getting a higher bridge with the extended leg locked out and then making a smoother transfer of that leg under my body and into the kneeling position just before standing.
We also began to incorporate a movement that starts in the bear crawl position, then using hip/torso rotation, brings one leg under the body and extends the leg facing upwards on the opposite side. This is repeated side to side, with the arms never moving from the downward facing bear crawl starting position.
Milder day today, so got out for 3.5mile easy run at lunch.4 -
MikePfirrman wrote: »
The nice thing is, by doing this, I seem to have gotten better quickly at form. Also, it's keeping my HR down as well for the hour. Not worried one bit about pace. Ironically, I looked up my paces from my interval session the other day and it was the fastest average (by quite a bit) that I've done in a few years, even though the rest time was longer, that was encouraging that, perhaps, I'm on the right path.
This is very interesting. Sure sounds like you're seeing benefits.
The idea of only focusing on form, with no pace/speed metrics, was new to me until my coach programmed several different form based workout types into my training. One of them was surprisingly challenging, the Minimum Form Pace drill. It requires you to go as SLOW as possible(eg 12:30/mile) while maintaining perfect run form (Proud chest, slight forward lean, mid foot strike, etc.) The goal is to build perfect form into muscle memory so you maintain it deep into a race when fatigue sets in. The other drill that your post reminds me of is the Familiar Loop run. The approach is to run a familiar loop that is 2-4miles long while not wearing a watch, just going at whatever speed is comfortable - no pushing the pace. This run is repeated occasionally throughout a training cycle (say 3 times in 16-20 weeks) and it is a good barometer of fitness improvements, since it often reveals speed improvements at the same HR, or the same speed maintained at a lower HR.
That's exactly it. Muscle memory. Without a coach and never having done OTW (over the water) rowing like Ann, I have a severe tendency to build sloppy habits into my stroke. These are some cheats that I've learned that help program the good stuff back into your stroke.
And like you, probably the biggest thing I've learned is that my right hip limited mobility is greatly hindering my bend at the waist at the "catch" (the beginning of the stroke).
And you're also right - the idea is when you do a timed test, best not to get sloppy! I've seen improved stroke rate and power efficiency already.2 -
MikePfirrman wrote: »MikePfirrman wrote: »
The nice thing is, by doing this, I seem to have gotten better quickly at form. Also, it's keeping my HR down as well for the hour. Not worried one bit about pace. Ironically, I looked up my paces from my interval session the other day and it was the fastest average (by quite a bit) that I've done in a few years, even though the rest time was longer, that was encouraging that, perhaps, I'm on the right path.
This is very interesting. Sure sounds like you're seeing benefits.
The idea of only focusing on form, with no pace/speed metrics, was new to me until my coach programmed several different form based workout types into my training. One of them was surprisingly challenging, the Minimum Form Pace drill. It requires you to go as SLOW as possible(eg 12:30/mile) while maintaining perfect run form (Proud chest, slight forward lean, mid foot strike, etc.) The goal is to build perfect form into muscle memory so you maintain it deep into a race when fatigue sets in. The other drill that your post reminds me of is the Familiar Loop run. The approach is to run a familiar loop that is 2-4miles long while not wearing a watch, just going at whatever speed is comfortable - no pushing the pace. This run is repeated occasionally throughout a training cycle (say 3 times in 16-20 weeks) and it is a good barometer of fitness improvements, since it often reveals speed improvements at the same HR, or the same speed maintained at a lower HR.
That's exactly it. Muscle memory. Without a coach and never having done OTW (over the water) rowing like Ann, I have a severe tendency to build sloppy habits into my stroke. These are some cheats that I've learned that help program the good stuff back into your stroke.
And like you, probably the biggest thing I've learned is that my righogou hip limited mobility is greatly hindering my bend at the waist at the "catch" (the beginning of the stroke).
And you're also right - the idea is when you do a timed test, best not to get sloppy! I've seen improved stroke rate and power efficiency already.
May I interfere here?
I'm hoping it's a bend - well, swing or opening, not bend exactly - at the hip joint (not the anatomical waist), and that "waist" is just turn of phrase. Further, I'm hoping you're focusing on getting that forward swing right off the finish (finish, arms away, body over, then no more upper body action until the swing back open from the hips mid drive)?
I suspect you're doing all this, since you're experienced and fast. I know others read here, though, maybe without commenting even.
Minor digression as semi-relevant background: I've found that in boats, some of our newer folks have a problem in that they hit front-stops (it's somewhat analogous to getting too much compression at the catch end on a machine, though some details differ - in a boat one can literally run out of slide, hit the end of the seat-tracks). They try, sometimes, to fix this by changing where the shoes are in the boat (another adjustment that doesn't apply to machine rowing in the same way, and that in their cases results in reduced power because of leverage on the oar-face, to oversimplify).
Back to machine relevance: For those folks, a better fix is to make it a point to get their whole forward length right out of the finish, and eliminate any reach or lunge for more length at the catch end. This part can apply on the rowing machine, not just boats. I'm mentioning it in case there may be folks newer to machine rowing . . . in a boat, there are other negatives that come from reach/lunge at the catch end, that we don't experience as directly on a machine. It still can cause some subtler issues, even on the machine.2 -
10 minutes on elliptical warm up, then my easy-does-it strength training, version 2.0: incline pushups, rows (low weight), bridges with a ball and crunches.
This is my second foray with this set of exercises. I was very sore the last time, so I'm curious to see what happens this time.2 -
MikePfirrman wrote: »MikePfirrman wrote: »
The nice thing is, by doing this, I seem to have gotten better quickly at form. Also, it's keeping my HR down as well for the hour. Not worried one bit about pace. Ironically, I looked up my paces from my interval session the other day and it was the fastest average (by quite a bit) that I've done in a few years, even though the rest time was longer, that was encouraging that, perhaps, I'm on the right path.
This is very interesting. Sure sounds like you're seeing benefits.
The idea of only focusing on form, with no pace/speed metrics, was new to me until my coach programmed several different form based workout types into my training. One of them was surprisingly challenging, the Minimum Form Pace drill. It requires you to go as SLOW as possible(eg 12:30/mile) while maintaining perfect run form (Proud chest, slight forward lean, mid foot strike, etc.) The goal is to build perfect form into muscle memory so you maintain it deep into a race when fatigue sets in. The other drill that your post reminds me of is the Familiar Loop run. The approach is to run a familiar loop that is 2-4miles long while not wearing a watch, just going at whatever speed is comfortable - no pushing the pace. This run is repeated occasionally throughout a training cycle (say 3 times in 16-20 weeks) and it is a good barometer of fitness improvements, since it often reveals speed improvements at the same HR, or the same speed maintained at a lower HR.
That's exactly it. Muscle memory. Without a coach and never having done OTW (over the water) rowing like Ann, I have a severe tendency to build sloppy habits into my stroke. These are some cheats that I've learned that help program the good stuff back into your stroke.
And like you, probably the biggest thing I've learned is that my righogou hip limited mobility is greatly hindering my bend at the waist at the "catch" (the beginning of the stroke).
And you're also right - the idea is when you do a timed test, best not to get sloppy! I've seen improved stroke rate and power efficiency already.
May I interfere here?
I'm hoping it's a bend - well, swing or opening, not bend exactly - at the hip joint (not the anatomical waist), and that "waist" is just turn of phrase. Further, I'm hoping you're focusing on getting that forward swing right off the finish (finish, arms away, body over, then no more upper body action until the swing back open from the hips mid drive)?
I suspect you're doing all this, since you're experienced and fast. I know others read here, though, maybe without commenting even.
Minor digression as semi-relevant background: I've found that in boats, some of our newer folks have a problem in that they hit front-stops (it's somewhat analogous to getting too much compression at the catch end on a machine, though some details differ - in a boat one can literally run out of slide, hit the end of the seat-tracks). They try, sometimes, to fix this by changing where the shoes are in the boat (another adjustment that doesn't apply to machine rowing in the same way, and that in their cases results in reduced power because of leverage on the oar-face, to oversimplify).
Back to machine relevance: For those folks, a better fix is to make it a point to get their whole forward length right out of the finish, and eliminate any reach or lunge for more length at the catch end. This part can apply on the rowing machine, not just boats. I'm mentioning it in case there may be folks newer to machine rowing . . . in a boat, there are other negatives that come from reach/lunge at the catch end, that we don't experience as directly on a machine. It still can cause some subtler issues, even on the machine.
Yes, more accurate Ann. It's actually the hip hinge that I'm having issues with because if you stay semi-straight back, the bend is actually in the hip hinge where the initial power comes from if done properly. What I struggle with is staying tucked until the legs are nearly fully extended before using the body swing and arms. Until I started going back to basics, I didn't realize how sloppy I had gotten and I used to rely (before the back injury) rely way too much on the upper body strength.2 -
5k under 30 and the best part.. Finally got a mile under 9 mins outdoors🏃🏾 Have done it on treadmill, but today it was all on me setting the pace and not the treadmill dictating it. I actually let out a “Yeah!” when the watch said 8:52… so I hit it to get the 5k done. Ended the workout walking home an additional 1.25 mile under 15 min pace.6 -
Ugh, Winter doldrums all up in my head, mostly.
Sunday was official rest day, but I did the approximate half hour yoga/stretch/foam-roll stuff before breakfast. Monday and Tuesday were complicated schedule-wise (more nonsense with appointments, my rental car, real car, blah blah, so shortened the yoga, etc. to around 15 minutes those days, did no other workout Monday, and only (heh) 521 rowing machine meters on Tuesday (y'all C2 challenge people know why), not intense - it took a whopping 2 minutes and 28 seconds, whatta workout! 😆
Today, back on stationary bike for 11,087 meters, with maybe a bit of benefit from the stupid-long 3-day rest. It was generally a moderate SS workout, but at slightly higher watts (109 average on the 10k piece) than usual for the given HR (overwhelmingly Z3, 66% of time, only 1:12 in Z4), comparison based on memory. 🤷♀️
@MikePfirrman, glad to hear your interval session went better statistically than you were thinking right afterward. It's discouraging to have a specific goal in mind for the workout, then not hit what you'd hoped, but the long term progress is a bigger deal for sure! For the "wait until legs almost full extended to swing" issue, have you played with reverse pick drills, i.e., starting from legs-only drive? I perceived that as helpful, for me, but YMMV. I also really like watching the force curve in real time on the monitor stroke by stroke, too, as the curve shape will (for me) show where transitions aren't as effective.
@drmwc, I loved your caving photos - that's a happy looking little group you had there, and I have to admit it kind of warmed my heart to see someone in there who's probably close to my demographic, even though I don't think I'd personally be a good caver-candidate!
@dralicephd, it sounds like your easing into strength training is working pretty well for injury avoidance - good show!
@swimmom_1, I'm not finding your steady dedication boring: You've found something that works for you, and you're working it - that's great!
Nice work, and much appreciation to everyone on this thread, new or long-timer: Your inspiring examples are helping me keep the Winter workout doldrums-induced slack-offs to a minimum, so far this year. Thanks!5 -
100 Fwd Jump Rope
15 Pull-ups
15 Dbell Snatch
50 Knee Tucks
30 Hand Release Push-ups
40 Leg Raises
12/8/6
Shrugs
Dbell Mil Press
Front
Monkey Row
Wide Grip Rear Delt
Iso Landmine Press
Rev Grip Press
Lateral Raises
Dbell Rear Delt
Rope to Face
Upright Row
Mil Press
Colt 45
Situps/ Rev Crunches/ Jack Knifes/ Choppers Hi & Low/ Obliques/ Flutter/ Crunches
1012 total reps3 -
Thanks Anne! The lady in question is Sue, who led the expedition. She and her husband took up caving as their retirement project. They are both way fitter than me, so give me something to aim at.
I went climbing yesterday. It was my second gym session after my month off. I was better than at the first session, but still not very good. It was good fun, a 100 minute session.
My mini-cut seems to be going well, so I should be able to eat a normal amount of food again soon.4 -
Welp, I'm not too sore today. It's amazing to me how quickly the body can adapt! Anyhoo, today was a cardio day, so back to my typical elliptical madness: ~40 min. steady state. What's cool is that I kept my standard pace and instead of spending most of the time in HR zone 3 (which had become standard for awhile), I spent most of the time hugging the Zone 2/Zone 3 HR border. I guess my body is starting to learn, "oh jeez, she's going to keep doing this stuff. Guess I better adapt."
Have a great weekend everyone!
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Lifting superset day and harder interval or timed row day on Fridays.
I've done five supersets so far and a 10K at lunch as hard as I could. Averaged a bit over 2:15 pace. Not great but around 11.4 seconds off my best paces on that row. HR hit 180 at the end, mostly around 170 for the row (redline @ 90% of max HR), so I was pushing it. 45:12.3 was my time. Running and rowing 10K times are very close, so it's a decent time for a 10K. Not great but OK for an old guy.
We'll see if I do the other 3 weight sets this evening. I like to do at least six, ideally 8. But I'm pretty spent right now!2 -
One mile winter warrior challenge walk at noon, then an hour online spin class hosted by our Tri Club. Not as much fun as studio spin or outdoors, but still more entertaining than my solo efforts in the pain cave. Funny to see everyone texting each other furiously in the 30 second recovery stretches between the hard intervals.
Single digit temps and windy tomorrow. Going to be an effort to get outdoors to run.2 -
Rowing machine, back to 3 x (2k on, 2' off/CD, focus on relaxation, meters per stroke, smooth force-curve (especially at the legs to swing transition, where I sometimes get a inverse mini-mogul), pushed a little harder than average (not much) on pieces 2 (2:28.4/19spm) & 3 (2:27.1/19spm)). 6705 meters overall. 6:10 in Z4, 20:15 Z3, remainder below.
Concept 2 says 289 calories (weight adjusted) for the 6k portion, Garmin says 234 for the whole 6,705m plus drinking a few gulps of water during a few seconds of each "off" . . . close enough for gubmint work.
Immediately after, a bit over half an hour of dumbbell supersets (OH press, bench, deads, tri extension, bicep curls, flys, side bends, pullovers. Yes, odd - because reasons.).3 -
40 minutes sweatin' to the oldies with Richard Simmons.
I recently rediscovered his videos on Amazon and found many free workout videos on YouTube. I like them because they are low impact and I am able to get in a good, fun workout that is not as stressful on my 60 year old knees and hips. 3 -
ginray1979 wrote: »40 minutes sweatin' to the oldies with Richard Simmons. I recently rediscovered his videos on Amazon and found many free workout videos on YouTube. I like them because they are low impact and I am able to get in a good, fun workout that is not as stressful on my 60 year old knees and hips.
hah! Yes! My Aunt had all of those videos when I was a kid/teen and we would do them together. They are fun! Thanks for opening a pile of fun memories!1 -
@swimmom_1, I'm not finding your steady dedication boring: You've found something that works for you, and you're working it - that's great!
Thanks Ann. Glad now, it was to rain all day, the one day, that got me to try my Elliptical again. And the rest is history and future. Burns a lot more calories, (which was my goal) than walking my neighborhood. And I'm in so much better shape now. Besides the obvious, I don't have sweat pouring down my face anymore.
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A long walk and 30mins spinning session 2
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Stationary bike, 11,071 pseudo-meters, moderate (whopping 20 seconds in Z4, mostly Z3, small amount below Z3).
Skipped core exercises, back feels wonky. May do some yoga later, but have osteopath appointment this week: Experience suggests he'll fix whatever.4 -
Did some easy foam rolling, stretching, yoga and torso/hip rotational movements at the gym today. Very cold and windy today. It was 11 degrees when I went outside to run this afternoon. Ran 2miles and called it good. Planning to join for part of a group trail run tomorrow.2
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70 Jumping Jaxs
20 Frankenstein
30 KBell Swing
20 Wipers
45 Sec Sprint (@ 4.5 Incline / SEND IT)
20/30 Hand Release Push-ups
40 Goblet Squats
30 KBell Curls
Sprint
30 KBell Press
20 Devil Press
30 Wall Balls
Sprint
20 4 Corners Lunges
80 Fast Jump Rope
20 Monkey Rows
Sprint
40 Crunches
20 KBell Swing
20 Rear Delts
Sprint
20 KBell Squat Press
30 Hammer Curls
30 Supine Bike
Sprint
2 Laps cool down walk & Stretching
600 reps / 6 Sprints3 -
70 Jumping Jaxs
20 Frankenstein
30 KBell Swing
20 Wipers
45 Sec Sprint (@ 4.5 Incline / SEND IT)
20/30 Hand Release Push-ups
40 Goblet Squats
30 KBell Curls
Sprint
30 KBell Press
20 Devil Press
30 Wall Balls
Sprint
20 4 Corners Lunges
80 Fast Jump Rope
20 Monkey Rows
Sprint
40 Crunches
20 KBell Swing
20 Rear Delts
Sprint
20 KBell Squat Press
30 Hammer Curls
30 Supine Bike
Sprint
2 Laps cool down walk & Stretching
600 reps / 6 Sprints
That is quite a session! Nice work.0 -
Group trail run was cold this morning. 9 degrees at 10am. Ten of us headed out for 4ish mile loops in the woods. Trail shoes w/spikes, knit hat, balaclava, 1/4 zip &vest and winter running tights was the outfit of choice.
Ice and crusty snow made us sound like an army on the march as we ran/walked the trails. I did one loop of 4.5miles, others are training for trail races, so they did more.
Stretching and foam rolling tonight.
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Really nice and easy 13.5K meters on the rower this AM in around 90 minutes. Put the bungee around the rail and worked on form. Kept HR under 65% max the entire time. Very much straight line HR, which is hard to do for 90 minutes.2
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253 minutes on the Elliptical for 16 miles, longer time but obviously a slower pace since 16 miles again.3
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50 Skier
50 1/2 Jaxs
35 KBell Swing
25 Dips & PushUps
50 Knee Tucks
15 Pull-ups
12/10/8
Wide Grip Bench
Incline Dbell Flys
Rev Grip Dbell Press
Incline Dbell Press
Decline Dbell Fly
Land Mine Press
Dbell Flys
Incline Bench
Dbell Bench
Chest Press
Smith Close Grip Press
Banded Pull Overs 3 x 15
Colt 45
Rev Crunches/ Leg Tucks/ Obliques/ Low Choppers/ Frog X/ Supine Bike/ Flutter K/ Cable Crunches/ Crunches/ Twists/ Hi Choppers
1245 Total Reps2 -
dralicephd wrote: »ginray1979 wrote: »40 minutes sweatin' to the oldies with Richard Simmons. I recently rediscovered his videos on Amazon and found many free workout videos on YouTube. I like them because they are low impact and I am able to get in a good, fun workout that is not as stressful on my 60 year old knees and hips.
hah! Yes! My Aunt had all of those videos when I was a kid/teen and we would do them together. They are fun! Thanks for opening a pile of fun memories!
LOL. My daughter said something similar when I told her that I was dancing with Richard again.1 -
I need to do better... Winter is kicking my fitness butt. Reading about your workouts is totally awesome. I should come back here more often.
Yesterday: 4 hours in sub-freezing weather wrangling horses, mucking stalls, and other assorted horse things (12K steps during that time) followed by literally the rest of the day huddled under a blanket trying to warm back up.
Today: Cold and windy walk outside, nowhere near as many steps as yesterday.
I need winter to go away so I can get back on my bike... or just die down so I can restart running without freezing and getting blown away.3
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