What Was Your Work Out Today?
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Finally, quit making excuses and put in a solid training effort today. Swim/run workout started with 1650yds in the pool, then right into a 75 minute easy paced trail run. Trail was really pleasant today - wooded, flat terrain, scenic river views. The birds were out, trees in bloom and a number of families, dog walkers out. Didn't push, just enjoyed being out on the run.
During my buildup to races, I like to do a long bike ride (plus a short run) on Saturday, then a swim and long run on Sundays to get used to running on tired legs after the Saturday bike.
Two months until my "A" race, with only one month until the first of our local sprint distance triathlons that are held every other week in June/July.
Happy Mother's Day to the Moms.
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337 minutes on elliptical (in 2 sessions) for 25 miles. Normally I would have push on to make it 26.2 miles but I didn't realize I was that close to it, plus it was almost 9 pm too and I work tomorrow. I also had wash to fold afterwards too.5
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45 minutes low impact workout from YouTube videos and stretch after.
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Just so no one thinks all my workouts are fabulous …. If you can call these workouts …. Yesterday was dragging luggage around several airports catching cancelled and rebooked flights and power lifting and wrestling it into overhead compartments and under seats, today is running around long hospital corridors for various annual oncology follow up tests and appointments. I hope to supplement with a few mile power walk somewhere nicer when it is all done!6
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With yesterday being Mother's Day, my wife invited company (some good friends) and I skipped the normal cardio and worked on our rock wall garden again for around 2 1/2 hours. With making dinner -- I'm the cook at home -- and having to help clean the house, that's all I did. It was a pretty solid workout but I was on my feet nearly all day long so the rowing on top of that would have been too much.
Today is just easy cardio for 55 minutes to an hour. I'll likely just do super easy rowing.3 -
Supposed to be a run day, but the weather isn't cooperating so I'm going to Zwift this evening when I get home. Winds are gusting at 40 MPH with sand storms, so I'm not running in that.4
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Since I wanted to complete my one 10k a day week I bypassed my usual easy Sunday 30 minute WO yesterday. I moved that to today and just did an easy paced 5k run around the neighborhood. It was already 91 degree so it was good enough to get me a decent WO. I managed a 168 SPM Avg. Cadence so happy with that as well. May do some yard work, but will wait until later into the evening.2
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Hit the elliptical early this morning for ~55min., 3 miles. Not as fast as the other day, but I'll take it. Followed this with some mild strength training. Then, after a snack, my silly self decided that the floor needed cleaning (the dreaded scrubbing of the grout!). I think I'm going to be sore tomorrow.
(You know I really didn't want to do my work-at-home stuff when I'd rather scrub floor tile and grout. Haha...)
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Since I wanted to complete my one 10k a day week I bypassed my usual easy Sunday 30 minute WO yesterday. I moved that to today and just did an easy paced 5k run around the neighborhood. It was already 91 degree so it was good enough to get me a decent WO. I managed a 168 SPM Avg. Cadence so happy with that as well. May do some yard work, but will wait until later into the evening.
How do you measure foot strike cadence? Reading your device during workout or seeing post run report? Or do you use a metronome app to sync your steps?
One coach had me use a metronome app on my phone. It naturally leads you to stay in sync with the beats. The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort.1 -
Since I wanted to complete my one 10k a day week I bypassed my usual easy Sunday 30 minute WO yesterday. I moved that to today and just did an easy paced 5k run around the neighborhood. It was already 91 degree so it was good enough to get me a decent WO. I managed a 168 SPM Avg. Cadence so happy with that as well. May do some yard work, but will wait until later into the evening.
How do you measure foot strike cadence? Reading your device during workout or seeing post run report? Or do you use a metronome app to sync your steps?
One coach had me use a metronome app on my phone. It naturally leads you to stay in sync with the beats. The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort.
I leave it up to the Apple Watch. It actually does a decent job. You can actually watch it real time however I concentrate on the run to not stare at the watch when traffic, people with dogs or folks backing out of their garage is my priority. Quoting your quote “The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort” that is what I’m working on now and yeah can tell the difference.
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Rowing machining, the usual 3 x (2k on, 2' off/CD), 2:28.3 pace at 20 spm, 107W average on the 2k pieces; 35:40 for 7662m overall including the off/CD rowing. Easy/moderate effort, 7'-ish Z4, mostly Z3, about 6' below.
On the brighter side, we're forecast for nights above 50F all this week, so the river water should start warming up more, finally. I hope to be on the water regularly, soon. Usually rain and wind are more interruptious in the Spring, then our schedule settles down as full Summer comes on.
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On Sunday and Monday, I had a training course on outdoor sports climbing. It was brilliant fun; very laid back when compared to gym bouldering.
I eventually worked my way up to 6A, which isn't particularly good. But it was my first attempt at this thing, and it also wasn't bad. The instructor reckoned I was probably at 7A standard with a bit more outdoor practice, which is in line with my bouldering standard..3 -
Since I wanted to complete my one 10k a day week I bypassed my usual easy Sunday 30 minute WO yesterday. I moved that to today and just did an easy paced 5k run around the neighborhood. It was already 91 degree so it was good enough to get me a decent WO. I managed a 168 SPM Avg. Cadence so happy with that as well. May do some yard work, but will wait until later into the evening.
How do you measure foot strike cadence? Reading your device during workout or seeing post run report? Or do you use a metronome app to sync your steps?
One coach had me use a metronome app on my phone. It naturally leads you to stay in sync with the beats. The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort.
I leave it up to the Apple Watch. It actually does a decent job. You can actually watch it real time however I concentrate on the run to not stare at the watch when traffic, people with dogs or folks backing out of their garage is my priority. Quoting your quote “The goal was to learn to be more efficient during runs by falling into a regular cadence that eventually trained me to run slightly faster with no increase in perceived effort” that is what I’m working on now and yeah can tell the difference.
Gotcha, makes sense.
My natural cadence is 180SPM(Its no surprise that my preferred cycling cadence is 90rpm).
The audible "tick, tock" of the metronome was enjoyable for me to follow. I didn't think about it at all, I just let the "tick, tock" dictate pace. I then focused on my stride, which simply means making sure to take good strides. Over time my stride length increased slightly at the same SPM. That is where improvement came for me.
I really miss that type of run training, but I need to wait until after tri season before resuming speed work or other cadence related stuff. The risk of injury is too high if I rush that process. Hoping that I"m healthy enough to shift into a run focus in the fall, since there are a bunch of fun half marathons around at that time of year.4 -
Two hours, working in the garden. Sunny; perfect temperature.3
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Yoga and a 5km run5
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Had my first lap swim on Saturday...I have some work to do there.
Lunch Break:
8x1 Power Snatch
8x3 Power Clean Thrusters
4x4 Behind the Neck Snatch Grip Push Press
4x10 Front Squat
4x15 Russian Twist
4x8 Scissor Crossover Kick
Evening:
Easy 20K ride2 -
Another real-world road/paved-trail bike ride, absurdly easy pace (only 2:22 even Z3, mostly about half/half Z1/Z2, this time with the chest belt). Just a hair under 13 miles, mere 10.2 mph moving average. We've gone from cold to hot (for here): It got over 80F today, I believe, and humid.
Still lots of Spring Beauty along the trail, but the Trout Lilies have shriveled; in compensation, there were big patches of Trillium in bloom.3 -
Strength session with trainer this am. Some balance work with weights, plus some combo core and leg stuff.
Tonight a small group of us rode scenic wooded section by two different trout streams. Pace was mostly social, but included one nice long grinding climb of about 2.5-3miles. This climbing route was requested by two of the women who are strong runners, now building their cycling fitness for a first triathlon.
I LOVE this climb, since the return trip is a gradual winding downhill on a well paved road with no traffic. Last time I measured it, two of us did the return 5 mile segment in 11 minutes, or just under a 30mph average. Its a scream on a bike!
4 -
Strength session with trainer this am. Some balance work with weights, plus some combo core and leg stuff.
Tonight a small group of us rode scenic wooded section by two different trout streams. Pace was mostly social, but included one nice long grinding climb of about 2.5-3miles. This climbing route was requested by two of the women who are strong runners, now building their cycling fitness for a first triathlon.
I LOVE this climb, since the return trip is a gradual winding downhill on a well paved road with no traffic. Last time I measured it, two of us did the return 5 mile segment in 11 minutes, or just under a 30mph average. Its a scream on a bike!
The return sounds thrilling!!!0 -
My elliptical today was not typical. My internet went out during it. And I watch shows to mentally distract me. So I only did 121 minutes for 9 miles today. Till I got it back working with Verizon help, then ate my first meal, I lost my motivation to go back to it. And I didn't have it in me to do it later in the day.3
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My elliptical today was not typical. My internet went out during it. And I watch shows to mentally distract me. So I only did 121 minutes for 9 miles today. Till I got it back working with Verizon help, then ate my first meal, I lost my motivation to go back to it. And I didn't have it in me to do it later in the day.
...only. LOL. That's amazing. ❤️3 -
Another real-world road/paved-trail bike ride, absurdly easy pace (only 2:22 even Z3, mostly about half/half Z1/Z2, this time with the chest belt). Just a hair under 13 miles, mere 10.2 mph moving average. We've gone from cold to hot (for here): It got over 80F today, I believe, and humid.
Still lots of Spring Beauty along the trail, but the Trout Lilies have shriveled; in compensation, there were big patches of Trillium in bloom.
There's nothing like exercising in nature. Sounds idyllic.2 -
You guys rock, these are all such great workouts!
Deadlifts 3x8-12-255x10,5,10
Incline Dubl Pres3x8-12-80x8,7,70x8.
Lat Pulldow 3x8-12-wide grip pull up12,12,10,.
Barbel Shrugs 3x8-12-205x12,12,12.
Dumbbell sidelateral raise 3x8-12-25x12,12,12.
Dumb Rear Later Rais 2x8-12-25x12,12.
AlternatiHammerCurl 4x8-12-40x12,12,12,
Incline CloseGripPress 4x8-12-135x12,12,12,
Alternating V-Ups 3x10-20-10,9,7.
SeatCalfRaise 3x20-(two 45weightsx20,20,20.4 -
Did 6K on the rower and then 25 more on the LateralX yesterday. Neck was starting to hurt in the AM. By last night, it was killing me. This tends to happen from time to time.
I got hit in an auto accident like 35 years ago. T-Boned going 60 MPH. Ironically, had stayed the night over at a buddies house after we drank too much and did the right thing and slept it off and sobered up -- hit the next day on the way home by a guy that blew through a stop sign on to a state highway running late for work.
Neck has never been right since. And the guy's house I stayed at that night - he went on to become one of the most successful chefs in America! True story. Has several famous restaurants in Vegas.
I'll likely take it super easy today if I do any workout at all. Go for another adjustment tomorrow. Went last night and it helped a bit.
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Strength session with trainer this am. Some balance work with weights, plus some combo core and leg stuff.
Tonight a small group of us rode scenic wooded section by two different trout streams. Pace was mostly social, but included one nice long grinding climb of about 2.5-3miles. This climbing route was requested by two of the women who are strong runners, now building their cycling fitness for a first triathlon.
I LOVE this climb, since the return trip is a gradual winding downhill on a well paved road with no traffic. Last time I measured it, two of us did the return 5 mile segment in 11 minutes, or just under a 30mph average. Its a scream on a bike!
The return sounds thrilling!!!
I was smiling like a ten year old kid, lol.1 -
~30 minute high-intensity, low-impact, cardio workout
~30 minute stretch
~30 minute walk with dog
(My fitness level is definitely increasing!)3 -
MikePfirrman wrote: »Did 6K on the rower and then 25 more on the LateralX yesterday. Neck was starting to hurt in the AM. By last night, it was killing me. This tends to happen from time to time.
I got hit in an auto accident like 35 years ago. T-Boned going 60 MPH. Ironically, had stayed the night over at a buddies house after we drank too much and did the right thing and slept it off and sobered up -- hit the next day on the way home by a guy that blew through a stop sign on to a state highway running late for work.
Neck has never been right since. And the guy's house I stayed at that night - he went on to become one of the most successful chefs in America! True story. Has several famous restaurants in Vegas.
I'll likely take it super easy today if I do any workout at all. Go for another adjustment tomorrow. Went last night and it helped a bit.
Holy crap! That accident could have easily been fatal.
Best wishes for a quick recovery.0 -
MikePfirrman wrote: »Did 6K on the rower and then 25 more on the LateralX yesterday. Neck was starting to hurt in the AM. By last night, it was killing me. This tends to happen from time to time.
I got hit in an auto accident like 35 years ago. T-Boned going 60 MPH. Ironically, had stayed the night over at a buddies house after we drank too much and did the right thing and slept it off and sobered up -- hit the next day on the way home by a guy that blew through a stop sign on to a state highway running late for work.
Neck has never been right since. And the guy's house I stayed at that night - he went on to become one of the most successful chefs in America! True story. Has several famous restaurants in Vegas.
I'll likely take it super easy today if I do any workout at all. Go for another adjustment tomorrow. Went last night and it helped a bit.
Holy crap! That accident could have easily been fatal.
Best wishes for a quick recovery.
I actually walked away without a scratch and so did he. He hit my back right quarter panel. I was going to Law School the next month and planning to drive that car to Oregon from Ohio. I was young and naive and the insurer said they wouldn't fix the car until I signed a waiver since I wasn't showing any signs of injury. I didn't know better and did sign their paperwork to get the car fixed. These practices were unethical then and would likely be illegal now.
The first week driving out West, I had severe whiplash show up and could barely move my neck. And it's been pretty severe on occasion since. Luckily, the rowing really helps the posture, which in turn, has really seemed to help my neck. Before rowing, if I drove over a half hour, it would really hurt. Now, I can drive hours without pain. Just one of those things you learn to live with. No plan on surgery or anything. I respond well to chiropractic adjustments.3 -
Since today is just an elliptical day (strength training rest day), I decided to do a @swimmom_1 workout. I flipped on a movie, hopped on the elliptical, and just walked. I specifically kept the pace on the slow end because I wanted to go through as much of the movie as I could. Final score: ~80 minutes, all zone 2 (~65% max HR), about 4 miles. I didn't quite make it to the end of the movie because my quad (the one I injured in November) started to get "twingy". I didn't want to push it, so I stopped.
I know I'm slow by some standards, but that's ok. 10 months ago, I was overweight and sedentary. 10 months ago, my elliptical workout couldn't be more than 20 minutes or my knees would hurt. Today I am normal weight and almost "ellipticalled" through an entire movie! I'll take that as a win.
Keep going everyone. One workout at a time.5 -
C25K intervals over lunch. Going to walk the dog this evening when I get home...first day in about 2 weeks that we haven't had 40+ MPH winds in the afternoon/evening.4
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