What Was Your Work Out Today?
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Strength session at gym this morning. RDLs, chest press on BOSU, TRX triceps, banded squats, Turkish get ups, dynamax ball crunches, etc. Its Day One of the Challenge, so I'm setting up food prep, tracking, etc. to get daily contest points. Will run later.2
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Just another row, around 7k in bow of the double with one of our this-year learn-to-row folks, first time I've rowed double with him. It was really fun! Almost perfect weather, chilly (low 40s F) at the start, but sunny and warmed fast, fairly minimal wind.
Later, the club was having a bit of a Fall row/party, but also a reporter from one of the local TV stations came out to try rowing and do a little segment about it, part of a "try it" series she's doing. The club's board asked me to teach her to row (!). It's usually a 3x a week, 2-hours per time, month long class, but we did 10 minutes on the rowing machine, then put her in a quad with 3 experienced rowers, me in the cox seat, and set out. Impossible position to put her in, pretty much!
Still, she was very good humored, as were the 3 people rowing with her . . . at very low strokes per minute. In context, she did just great. In cox seat, I was holding up her GoPro to film the boat, pretty much waving it around wildly overhead and to my side, trying to catch some useful video. I hope I captured something - monitor pretty invisible in the sunshine. It wasn't any kind of normal row, but I think everyone had a good time.3 -
Another Saturday full-body sweat session!
Elliptical 5km hills
Deadlift 5x5
Hack squat, DB press, DB row, DB front/side/rear shoulder raises, DB curl/extend
Am thinking I need to change up my cardio, as my HR never gets above 120 and I'm still breathing through my nose until the halfway point. Few months ago, reached both levels about 10% in. Hmm... Will probably stick with the elliptical, as it's proving easiest on my joints, maybe I just need to increase intensity faster than I currently am.3 -
Thanks to my kid (aka school-aged virus incubator), there have been no workouts this week except kleenex lifts to my nose and some core work from coughing. Thankfully it is just a cold. It certainly explains the fatigue I was feeling last week. Hopefully it passes quickly.3
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Yesterday evening before dinner: my long run of the week, experimenting with a slower pace again.
12.5km at 8.4kph and the easiest long run I've had in a while. Lesson learned: it's not because I can run faster, that I should. Maybe my progression was stalled because I was pushing too hard and not recovering enough between runs.
Side note: Garmin have me 588 kcal, which is 250 kcal too low - so much for the myth of fitness trackers overestimating.
This morning, to reach my weekly mileage and 'earn' my restaurant lunch: a 5km run in 35 minutes (8.6kph). Felt easy, despite it being a morning run (I'm not a morning person).2 -
I had a week's diving in Scapa Flow. It was a cracking week, lovely diving. The deepest dive was the Markgraf, where I went to the bottom at around 40 metres.
Here is me on one of the wrecks.
https://youtu.be/H8765TQ4cdk 4 -
Starting to get into a regular flow again. Run/walk on Saturday pm, then easy swim plus an easy indoor trainer ride yesterday. Yoga session and a run/walk planned for today.3
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Leg Day Monday, a perfect way to cope after a terrible Sunday of NFL action, watching my team lose and all three of my division rivals win.
Squats 4x20, BB Step-Ups, BB RDL's, BB hip-thrusts, Seated calf raises, Cable crunches, planks2 -
A couple of weeks ago I was on day 37 of #75Hard. Then I had to go out of town to a trade show. I ended up getting Covid after getting home and had a fever for a few days. I took a week off of working out then the next week I started running again with short runs. The #75Hard rules say if you miss a day you have to start over so today is day 1. I did my morning outside 45 minute run at 5 am, 4.3 miles. Then over my lunch hour I did a 45 minute full body strength training.2
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Did a bit too much yesterday and my back was killing me by the end of the day. Though, with as much as I've strengthened it over the past few years, usually when it's like that, it's OK by the next day after a good night's rest. Woke up and, sure enough, back was fine. I cleaned my pool filters yesterday (there's four of them), so it takes around an hour and you're leaning over a lot. That must have been why.
Today was a lift in the AM and then a hard row at lunch. Did this my rowing club's (indoor/machine rowing) monthly challenge. It was 2K X 3 with 2 minute recovery. Did OK, not great but not bad after a lift. Averaged around 2:08.2 for the 3 sets.
Glad to get it done and over with. I have two timed rows a month. Haven't looked at the other one just yet.2 -
A couple dives in the aquarium. One in the shark habitat keeping an eye on the critters while another diver cleaned the acrylic. Another dive in the reef habitat running a siphon to keep things tidy. Only about 90 minutes total.3
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Starting to feel better, so another walk on the elliptical! I did an hour at what felt like my normal pace (I wasn't paying close attention.. I was watching YouTube lol). When all was done, I saw that I did keep my HR in the normal zone 2/zone 3 zone, but I had gone further than normal (3.5 mi instead of around 3.2). It's cool to see an increase in pace without even trying.
I followed this with some full-body supersets.
It's good to be back at it!
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Pull Day in the weight room...
Pullups, BB Row, BB Shrugs, Machine Row, Preacher Curls, DB Side Bends, Side Planks2 -
Small progress in the run last night. 2min on/1 min off felt ok, no significant soreness and aerobic capacity is fine. Got a pool swim in at noon and will jump on the trainer to ride tonight. Gotta earn those points for the fall challenge.2
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Yesterday: a rest day - not by choice but it was too late after work (my turn to prepare dinner).
Today: worked too late again so no time for strength training. I had a bit of time after dinner for a short run on the treadmill: 4.5km in 31 minutes.
Feels like I've been spinning my wheels the past weeks - stress from work, lack of motivation for strength training... 2.5 weeks before I'm on holiday for more than three weeks - serious deadline pressure.
This really shows that habits are what keep you going, not motivation. Unfortunately my habits don't extend to regular strength training 😆 only running and keeping my calories (sort of) in check.3 -
Easy hour of cardio today. 20 minutes on the treadmill @ 15% incline (roughly 2.3/2.4 MPH) -- this surprisingly gets my HR up over 60% max and it pretty much stays there. Followed that up with 20 minutes on the LateralX and then 20 on the Assault Bike. All between 60% max and 70% max and mostly under 65% max, so right where it should be for an easier cardio day.
Still staying off the rower in my easy days as my finger has never 100% healed. It's like 80% better but not 100%.1 -
Feels like I've been spinning my wheels the past weeks - stress from work, lack of motivation for strength training... 2.5 weeks before I'm on holiday for more than three weeks - serious deadline pressure.
This really shows that habits are what keep you going, not motivation. Unfortunately my habits don't extend to regular strength training 😆 only running and keeping my calories (sort of) in check.
Agree 1000%. This is THE secret. It's not anything else. "We are what we habitually do."
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This really shows that habits are what keep you going, not motivation. Unfortunately my habits don't extend to regular strength training 😆 only running and keeping my calories (sort of) in check.
I hear ya, though for me it's the opposite: if I'm rushed for time I'll only get my lift on, while my cardio tends to be neglected unless I make a conscious effort to ensure it's represented.1 -
Chest Day in the weight room!
Cable twists, bench press, incline DB press, decline cable fly, standing OHP, cable pushdown, cable woodchoppers, Perloff press1 -
Long days at work, blah blah blah, repeating myself 😛
Yesterday 4.5km in 31min after dinner, always harder when I'm digesting.
Today: barely slept 4 hours last night (woke up in the middle of the night, incapable of falling asleep again) so lots of steps in the morning, pacing while keeping busy on my phone. Tweaked my lower back while rearranging the contents of some cupboards, of all things, so no strength training today. Any movement upright was still fine, so I did a 5km treadmill run instead, in 35min.3 -
Another hour of easier cardio. Same as yesterday, but extended the walk, @ 15% incline, on the treadmill, to nearly 30 minutes and split the other 30 between the LateralX and Assault Bike.
HRM twice dropped on me. New version, they must be working the bugs out still. I don't care on my easy days. Would have been really frustrated tomorrow, when I have my hard row day. It's the "Rugby Test" -- a pretty well known fitness test over in the UK. It's a gauge of Rugby fitness. From what I recall from last year, I'm not in very good Rugby form
. It's basically row 4 minutes, full sprint, 3 minute break, row 3 minutes, 2 minute break, row 2 minutes, one minute break, row 1 minute, one minute break, then (the killer) a 3 minute sprint. It's just brutal. I averaged just over 2:00 pace last year.
I have the rests wrong, here it is exactly.
https://www.freespiritsrowing.com/forum/viewtopic.php?t=2292 -
First row - first actual workout - since Saturday. Around 8k, in bow of the quad, with quite a few power pieces (interval work).
Really good, patient rower in stroke today, very long through the water, and letting the boat create the recovery (letting boat speed bring the boat back under us to the next catch) - so good. Lovely day (40s F and up, sunny, calm water).
On Monday, we had a chilly morning (mid 30s, so not much above freezing), started with a heavy fog, and there was a difficult number of rowers (5). Not wanting anyone out in a single safety-wise, I volunteered to cox a quad. (I'd even brought extra clothes just in case - coxing in low temps is *cold*.) They did a bunch of power pieces; I just yelled, watched our line; steered.
Tuesday, nada - trying to catch up on some stuff around the house.2 -
Feels like I've been spinning my wheels the past weeks - stress from work, lack of motivation for strength training... 2.5 weeks before I'm on holiday for more than three weeks - serious deadline pressure.
This really shows that habits are what keep you going, not motivation. Unfortunately my habits don't extend to regular strength training 😆 only running and keeping my calories (sort of) in check.
Agree 1000%. This is THE secret. It's not anything else. "We are what we habitually do."
This is so deeply true, IMO, on multiple levels.
I'm grateful that for me, the habit of being active started 20+ years ago, long before weight loss to a healthy weight. Now, it's so ingrained that I don't even worry at all if I flake out for a while.
If the rowing club failed, I might be in trouble - not sure - but short of that, random breaks aren't distressing, because I know I'll resume.
Beyond that: It's super seductive to believe that we are somehow our aspirations or intentions. No - if only! (Hah.) I think we are the behavior we display in the world. Everything else is just a daydream.
Kurt Vonnegut argued that "we are what we pretend to be". I think that's right, with behavior the ultimate public yardstick.
I so admire those of you who mastered both activity and eating habits at the same general time. I can't imagine myself achieving that, even though I wish I'd gotten to a healthy weight earlier.2 -
Scrambling to keep multiple balls in the air this week. Son #2 and his employee (and two hunting dogs) in from Nebraska for a week and staying with us. Instant chaos. Also trying to win the gym challenge, which means meal prep, two/day workouts, etc. In addition, I'm winding down to retirement this week after 38 years in large enterprise sales all with the same company. LOTS of formal and informal tasks both business and personal to complete in a relatively short time. Not to mention severance payout decisions, pension decisions, as well as medicare planning. This process came quickly since I had a chance to grab a severance package and wasn't expecting to pull the plug for another year.
All that aside, I managed a trainer ride last night, a treadmill run at noon, and another indoor spin tonight. In with the personal trainer tomorrow morning. Its all about priorities, lol!3 -
My Orkney dives were:
Sunday
Dresden. 38m to the bottom. However, I was on 32% nitrox, so only went to 33m. 42 minutes; no deco.
Karlsruhe. 25m; 43 minutes; no devo.
Monday.
It was a Force 8 gusting 9, so we only got 1 dive. F2; 18m; 48 minutes.
Tuesday
Coln, 34m, 41 minutes. 3 mins deco.
Brummer, 33m, 40 minutes. 4 mins deco.
Wednesday
Kronprinz William, one of the big battleships. 37m, 39 minutes and, oddly, no deco. We looked at the 12 inch guns, at the bottom, which were fired at the Battle of Jutland. We then went to top if the wreck for the rest of the dive. (My buddy was single tank which limited how long my dives could be. I was on twin 12 litre tanks, which were filled before every five, so I had loads of air.)
UB116, 30m, 41 minutes. Cracking dive. I picked up 7 minutes deco.
Random fishing ship, 22m, 31minutes.
Thursday
Markgraf, another of the big battleships. Another great dive. 41m, 33m, 6 minutes deco.
Tabarka, 15m, 33 minutes. Lovely dive with loads of life. You do a negative entry, swim inside the wreck for the dive as the current builds up. Then you pop your head out of the wreck at the end and have a very fast drift to end.
Friday
Force 10 winds so we were blown out. I did a very damp 10 mile hike.
I went climbing on Sunday. I was out of form in a 2 hour session.
I went climbing on Tuesday. This was a bit better, also 2 hours. I got 2 new routes and quite a few session flashes.3 -
No lifting today, cardio only, an hour on the elliptical doing hills. If it weren't for being able to watch Netflix movies at the same time, this workout would be uber-difficult for me to face at 5am.1
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@Djproulx - congrats on retirement! I'm jealous! I have quite a few more years still (hopefully wind down in six or seven years).
Agree with Ann (and everyone) about habits. Engrained in me now. Wish I had those habits in my 20s and 30s but I didn't back then. Didn't start getting serious about my health until my early to mid 40s.
Today was the "Rugby Challenge". 1000m/3', 750m/2:30, 500m/2:00, 250m/2:00, finish with a 750m sprint. Last year, I blew up on the last one and averaged just over 2:00 pace (pace is what you average per 500m). This year, was more in control and finished with a 1:57.6. I'll have to go back and check, but I'm pretty sure this is my best time at this workout (I don't do it but once a year) since my back injury. 12:44 total time.
I've read an "elite" rugby player, whatever that means, I'm assuming semi-pro, is expected to finish at least in 11 minutes or under, so I'm a bit off of that pace! But even at my best, I would have struggled to get under 12:00 (I never started rowing until my late 40s when my right knee was already destroyed). 11:00 would make you quite the athlete, that's for sure, though some of the guys in my rowing club in their 40s (and a few in their 50s) can still row this in around 11 minutes. I'm happy with the improvement!3 -
MikePfirrman wrote: »@Djproulx - congrats on retirement! I'm jealous! I have quite a few more years still (hopefully wind down in six or seven years).
Agree with Ann (and everyone) about habits. Engrained in me now. Wish I had those habits in my 20s and 30s but I didn't back then. Didn't start getting serious about my health until my early to mid 40s.
Thanks, @Mike, It will take some getting used to, but I'm ready to move on.
Re: Habits, I was very active while in 20s and early 30's, but the combination of a growing family and the travel and social demands of a F500 sales job really took a toll on me. I didn't regain my fitness until in my fifties.
Now, it's so ingrained that I don't even worry at all if I flake out for a while.
If the rowing club failed, I might be in trouble - not sure - but short of that, random breaks aren't distressing, because I know I'll resume.
@Ann,
You describe what I refer to as the "motivation not needed" effect. Motivation comes and goes, but once you make a DECISION to be active for life, it doesn't matter. Habit formation makes your return to exercise automatic, whether after one day off or ten days. If the habit loop (craving, execution, reward) is strong enough, we don't even think about it. You'd miss your rowing reward, as I miss my running or cycling reward. This is no longer just what we do, its part of who we are.
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For the first time in months, I did a stationary bike ride, 10k easy pace, 3' CD (as if I needed a CD! 😆).
Tree cutters were here with a giant lift truck and chipper for part of the day. Between keeping an eye on them and pretending I was going to accomplish something around the house, I stuck around home, hence the îndoor activity - I needed something.
Also, tried a single overhand hang to stretch out (and see how long until it got uncomfortable - not long
, only about 50" 😆). 2 -
@Djproulx , congratulations on the retirement.
I've found it pretty great, but experienced an adjustment period that felt almost biochemical. It was weird. I think I was so used to fast paced changes of activity and high stress that it took a while to focus more calmly . . . but adapting to that change was very worthwhile.
I feel like some people I know experienced something similar, didn't give themselves time and patience, panicked and went back to work! If it takes some time to find the right new routine, that may just be part of the process.@Ann,
You describe what I refer to as the "motivation not needed" effect. Motivation comes and goes, but once you make a DECISION to be active for life, it doesn't matter. Habit formation makes your return to exercise automatic, whether after one day off or ten days. If the habit loop (craving, execution, reward) is strong enough, we don't even think about it. You'd miss your rowing reward, as I miss my running or cycling reward. This is no longer just what we do, its part of who we are.
Y'know, I think it happened for me at first even without a lot of decision or commitment: I stumbled into something I found so much fun that it was self-motivating.
I agree with the habit and craving part, for ongoing sustenance, though.
That "what we are vs. what we do" distinction fascinates me, has for a while. I think I am a rower, but I like to ride my bike (not a cyclist, IOW). There are other things like that in my life, and I see it in others, too. Only some things become part of my identity, and for me the distinction isn't how good I am at them. I'm not sure what tips the scale.2
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