What Was Your Work Out Today?
Replies
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LOL, I shall keep an eye on things. I did earn my letterman's jacket in both track (sprints) and cross-country back in high school, while I ran an estimated 50-60 5k's in college "for the fun of it" and the free t-shirt at the end, lol. Bad knees combined with excess weight in my late 20's/early 30's had me stop cardio entirely for a long time, and when I began lifting in my early 30's it became a near-obsession which left no room for cardio in my life. So this elbow injury may end up being a good thing, as it's forced me to become reacquainted with cardio while at a lower weight/higher overall fitness level than I've had in a decades, so who knows going forward? As a youth I once dreamed of completing a marathon; I don't ever anticipate doing that, as I love lifting too much, but I am already thinking once I can resume lifting that I'll have 4 days lifting/2 days hard cardio per week.3
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LOL, I shall keep an eye on things. I did earn my letterman's jacket in both track (sprints) and cross-country back in high school, while I ran an estimated 50-60 5k's in college "for the fun of it" and the free t-shirt at the end, lol. Bad knees combined with excess weight in my late 20's/early 30's had me stop cardio entirely for a long time, and when I began lifting in my early 30's it became a near-obsession which left no room for cardio in my life. So this elbow injury may end up being a good thing, as it's forced me to become reacquainted with cardio while at a lower weight/higher overall fitness level than I've had in a decades, so who knows going forward? As a youth I once dreamed of completing a marathon; I don't ever anticipate doing that, as I love lifting too much, but I am already thinking once I can resume lifting that I'll have 4 days lifting/2 days hard cardio per week.
Lifting and cardio. Hmmm, if only there was a piece of fitness equipment that incorporated both, like a rowing machine! Seriously, you should try rowing. You might love it.
Today, I was supposed to row, but it was super windy and cold in Tucson. Yesterday, we broke the all time record for windy days in Tucson. Gusted at 50 MPH half the day. Today was better, but too windy and cold to row on the deck.
Instead, did my new interval rowing replacement favorite -- 5 minute intervals/1 minute recovery X 6 reps -- 2 each on treadmill, bike and elliptical. Felt decent and got up to 91% max HR by last rep.
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Still just slogging along not doing anything interesting. The ice storm materialized overnight, but - unlike for a lot of folks around here - my power stayed on, so far. More wind forecast tonight and still a decent ice load, so we'll see if that continues. I thought I might lift today, but I turned out to be wrong. 🙄😆 (I'm skeered, but also I don't like doing it . . . .).
So, just the regular stationary bike, 60' (101W) + 3' CD (83W). Average HR 128bpm, peak 149bpm (from a little push up into the 130s watts near the end), just under 4' Z4, more Z3 than Z2 the rest of the time but not by lots, only a tiny bit lower than Z2.
PT exercises on the agenda before bed as usual.1 -
LOL, I shall keep an eye on things. I did earn my letterman's jacket in both track (sprints) and cross-country back in high school, while I ran an estimated 50-60 5k's in college "for the fun of it" and the free t-shirt at the end, lol. Bad knees combined with excess weight in my late 20's/early 30's had me stop cardio entirely for a long time, and when I began lifting in my early 30's it became a near-obsession which left no room for cardio in my life. So this elbow injury may end up being a good thing, as it's forced me to become reacquainted with cardio while at a lower weight/higher overall fitness level than I've had in a decades, so who knows going forward? As a youth I once dreamed of completing a marathon; I don't ever anticipate doing that, as I love lifting too much, but I am already thinking once I can resume lifting that I'll have 4 days lifting/2 days hard cardio per week.
@nossmf Your background is somewhat similar to mine, in that your high school age fitness "took a break" for a time as an adult, then returned thanks to lifting. When I regained fitness, I learned to enjoy lifting via help of a trainer. My trainer was also a private running coach, so it was only a matter of time before he had me running as well. Like your elbow injury, my posterior chain injuries forced me to consider alternatives, swimming and cycling, which ended up being a good thing for me.
Bottom line: Your Cardio Coyote status is safe!
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First day back with my trainer yesterday. Balance work on BOSU (kneeling curl&press, rear foot elevated split squats, etc.) plus kettlebell RDLs and farmer's carries with modest weight. We did some 30 second rounds on the assault bike between sets. Felt good to be back there.
This morning I got out for another easy run. It consisted of seven rounds of 6 minutes each. Today I increased the run/walk ratio from 3:1 to 5:1. I felt comfortable with the easy 5 minute run blocks.
I have a long way to go, but I'm getting comfortable with running again.3 -
Happy Friday, y'all! Got an hour on the treadmill doing a "super-hill" up to 30 degrees incline and back. May play around with the speed setting...think I started off a little fast, took a while for my calves to stretch out and work effortlessly, even though on the back end I was actually going faster than at the first and felt like I wasn't having to work as hard.
Today's weigh-in Friday, and unlike last week where my weight didn't change, this week I lost a full pound. There's still hope I can get sub-180 by the start of April when I switch gears from heavy-cardio-losing to lifting-cardio-bulking. Can't wait!3 -
Elliptical HIIT setting, 150 minutes for 9.94 miles all zone 3 & 4.4
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Strength day. Doing the beginner bodyweight workout from Nerd Fitness.4
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A walk to the post office in sub-freezing temperatures, then a very short hike up in a local park that had nice views of town; I got to hike through the mud and snow and did a couple laps so I could get all the trails; none are very long.
And then I saw THIS:
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The usual nonsense.
Short machine row (which almost nearly close to hardly hurt at all - encouraging!), 2k at 2:23.9 pace and 21 spm overall. All but a few strokes of the last 500m below 2:20, OK power for a li'l ol' lady at well less than max effort (less than 1/3 of the 2k time in Z4, HR peaked at 156, about 87% HRmax, barely over 80% reserve, but 3 bpm over 220-age
). Used to be able to do 500m sub-2:00, probably can't anymore. 2' CD real easy at the end of the 2k.
Soon after, stationary bike 60' (98W) + 3' CD (85W), just trying to go along pretty easy. Almost all Z3.
PT exercises upcoming before sleep.4 -
Elliptical HIIT setting, 150 minutes for 10.04 miles, zone 2 & 3.4
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Just to prove I'm not addicted to cardio, the most work I did today has been going from my upstairs bedroom to the main floor kitchen for food and back. Several repetitions, in fact.2
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Another hike.
This one was only about 5.55 miles. Some of the same trails I hiked last week, but I started from a different place. Good call - the lower elevations were CROWDED since it was a nice sunny day. I started near the top, did a popular loop, hiked down to what used to the the end of a trail than now continues all the way up, then back to the top and added a steep loop... just because.
There was hills and snow and mud... and SUN!!!
I met a nice couple on the trail, twice, and we had a couple nice chats.
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Three of us did an easy paced trail run today through the 2" of fresh snow. Temps were in the high 30s with no wind, so it was very nice in the woods. We ran most of the route, walking up the steep or rocky stretches, covering just over four miles in 58 minutes.
Winter is coming back to Ct this week, so I'll get in some lap pool work, zwift rides and two sessions with my trainer. Satisfied with my slow return to running, since I'm only slightly winded during the runs and not sore afterwards.4 -
Elliptical HIIT setting 150 minutes for 10.12 miles Z 2 & 3 and a bit of 4.5
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Out on the bike, 90 min 18 miles, sunny day, winds were starting to pick up, about 40F in Chicago4
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I am skeptical about the VO2 max my Fitbit estimates for me. It claims 56 ml/kg/min, which would make me kind of elite for a 50-ish year old. I'm definitely not, although I do like moving around.
I've missed logging a bit:
Monday
SRT practice; it was busy at the pretend cave and I was training others so I didn't get much done.
Wednesday
Climbing. I was terrible; I fell off the wall a lot and didn't get any new routes. 2.5 hour session.
Friday
Climbing. I was pretty good; I got some harder stuff. I was at a gym I hadn't been to in a while. One route (graded as v3-v5; definitely at the lower end of the scale) took me about 57 goes. I went for the final move with my right hand the first 56 attempts; it was actually quite easy with the left. 2.5 hour session.
Saturday
15 mile walk; it was nice. I couldn't do a particularly long walk as I needed to get my car tyre repaired, so I went for a medium sized one.
Sunday
Climbing. This was my best session in quite a while. I sent loads of stuff, including a few long term projects. Oddly, a few of these were overhangs and I'm generally better at slab. I seemed to have better strength than normal. 2 hour session.
I went for a walk afterwards; the gym is in the middle of some rather nice chalk hills. I did this a couple of weeks ago and got lost, so did a very long walk. This one was more constrained (around 2 hours, so probably 6 miles-ish.) Sunset was nice.
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Treadmill - incline hills, 1 hour. Rather than go all the way to 30 degrees incline with a slow speed, this time I varied between 10-20 degrees repeated while keeping the speed up. Jacked up the calorie burn while never taxing my breathing as much as the max incline did.4
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Been working hard, just not always posting. Did a steady state hour yesterday and today did a 30 minute row, restricted to 20 SPM, for distance. Averaged around 2:15, slight improvement from last week.4
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Pool swim today. 1800 yds done as 600 warm up (200yds each:swim/kick/pull) then 200yds with w/pool toys: fins, snorkel, hand paddles. Main set was a touch of endurance work (1000 yds), done as a ladder of 100, 200, 400, 200, 100 on 10 sec recovery.
I'll need to build in some endurance sessions weekly. Though I'm still focused on proper form and rebuilding muscle memory, my goal is to get in some longer efforts in (4 x 400, 2 x 500, 1 x 1000) prior to starting open water swims in May.
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5 1/4 mile walk and stretch3
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20min walk
Leg day - leg press, leg extensions, leg curls, hip adduction and abduction3 -
Two aquarium dives, each over an hour long. First one was 44 degrees. Brr. I wasn't moving much either; just running a siphon. Second one was 48 degrees, and I was much more active wiping the acrylic in the open sea exhibit. That's the one with sharks. Kids kept waving to me, but I was busy working so tried to ignore them. Interacting is also part of our work, but I really needed to focus so I'd have enough air to finish the work. Sixty nine minutes later, I got out with 650 psi left. We are required to have 500 when we exit, and they like us to have just a little more if we're coming out of the Open Sea. Just in case we run into any issues on the way out and need to wait a while for the big fish to get out of the way.2
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Physical therapy appointment, and kind of a work-y one, various resistance exercises. (I love physical therapy. I'm feeling muscle soreness - the right kind - in all kinds of weird little muscles around my shoulders, seems like, and the discomfort/pain with certain movements seems to be decreasing, just as I'd like.)
The the standard stationary bike ride, 60' (100W average) + 3' CD (71W), more Z3 than anything else, just 4' Z4, average HR 130bpm, peak 151bpm. I try to pace the CD so I get down below 125bpm but barely did this time, even though not that high in the workout (151 = 84% max, maybe 77% reserve).
Not planning a lot of home PT tonight because of how much I did during the appointment - a little, though.2 -
Today I spent an hour on the elliptical, hills. Heart rate never got above 150, so not sure if I just wasn't working hard enough or if my body's adjusting.
This morning was first day doing rehab exercises for my elbow. Very pleased that I experienced zero pain during and after. Granted, it was only using a 3lb dumbbell, which is nothing to write home about (for reference before my injury break from lifting I was curling 50, pressing 90, shrugging 120). But I would have been worried if I did have pain day one, so I'll call it a win. I'll monitor over the next 48 hours for delayed-onset soreness, and of course the weights used will increase as the month progresses. But I'm happy to be doing ANYTHING weight-related once again, especially when I know a couple months ago this would've been very uncomfortable, if not painful, so progress has definitely been made.2 -
@nossmf, glad you're feeling ready to get back into your lifting a bit, and that the first toe-dip in that didn't cause pain. Good sign! I'm wishing you continued positive progress.
My day: Had lunch then a short walk (just over 2 miles) with a friend, then we played (literally) on the park's outdoor strength training machines for a few minutes. (It was a pleasant - like 40s F - sunny day, blessed break between the ice storms just past and the snowfall/freezing rain in the forecast.)
At home, after a Zoom meeting, I hopped on the stationary bike, intentionally keeping my usual steady state extra-easy (because sangria is not ideal exercise fuel, I figure), so 60' (89W) + 3' (86W), all but Z2 after the first few rpm, peak HR a mere 126bpm (70% max, around 57% reserve ).
Will be doing some PT exercises before bed.2 -
Monday I usually go to the gym Mondays but had a headache so bailed.
Tuesday: PT session:
assisted pull-ups + hammer strength chest press (my assisted pull-ups have improved, up to 50-60# now! Goal is strict pull-up by EOY)
dumbbell incline row + dumbbell chest press
hammer strength pull down + fly (fly is so difficult for me)
25 s ropes + 25s kettle ball bent over row (this one was a challenge at the end of the workout!)
Wednesday: Ballet class tonight!
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Another session on the elliptical, 1 hour hills. HR definitely got above 150 today, so perhaps I just was concentrating on pushing through the other day and missed seeing it on the display (the post-workout readout shows only the average HR, not max).2
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Today was pull day. Not my favourite (I prefer push) but I still had lots of fun. Plus did a few barbell squats at the end (I might do something pull during push day). Will probably have to stop doing them soon because I don't have a squat rack. Instead I sit on my bench with the barbell on the holder, then I pick it up from there, stand up, walk to end of bench, few steps aside as I'd otherwise wreck my wardrobe and do the squats. Return to bench, sit down, put barbell back into holders
Basically did barbell rows, barbell biceps curls, reverse rows, front raises (well, tried it), then a few more kettlebell rows on the injured side, and a various planks.2 -
I took an impromptu week off due to illness (thanks for bringing that one home from school, kid!). Anyway, I'm back at the elliptical and strength training this week. I've decided to add a day of strength training to the week (instead of adding weight) in the hopes to increase things a bit without injury. Other than that, the new elliptical is awesome. I really enjoy the adjustable stride length and the fact that it is REALLY quiet.
Keep on, keepin' on....
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