What Was Your Work Out Today?
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Didn't have too much time today but got the gym to use some of the machines, focused on legs and some trx exercises. Am away for work tomorrow, super long day so am taking a planned rest day.4
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I got the usual early morning elliptical session in and followed it up with some core exercise circuits. Then this evening I swam SCM laps at a pool for about a half hour, mostly front crawl but mixed in a 100 IM, some kickboard, and a couple laps with a pull bouy. Hoping to build on this too, soon.4
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Hour elliptical, interval hills. Less than 10 people in the gym, total, this morning at 5am, compared to the usual 30-odd.3
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Early morning elliptical today, then to the gym in the afternoon. 15 minute warm up on a stationary bike. Then 4 sets of assisted pullups pursuing a fantasy that I'll someday be able to do them again without the assist.
Next, 20 minutes steady running on a treadmill followed by 4 sets of lat pulldowns. The point of the visit was the running and that was slow enough that I wasn't maxing out the HR, finally. 4 -
The usual Wednesday row, back in bow of the quad, just under 7k again. Air quality's getting worse again so we stuck with moderate steady state pace, but did some pause drills and technical focus pieces along the way. Very hot and humid.
Volunteered at the rowing club's open rowing session tonight. The class is over, now we have a couple of these open rowing sessions a week where some experienced volunteers come out to help folks launch correctly, help carry boats, answer questions, etc. So that's what I did.
In between, some yard work (raking, sweeping, weeding).4 -
I had a great conditions for my last open water swim before race day. Very warm air temps, water temp in high sixties, so no wetsuit needed. Lake was flat calm with no boats in sight. I planned to do about 2000-2200 yards at a relaxed pace, just to mimic the time I expect to be in the water for the 2100 yard swim on Sunday.
The great water conditions and my focus on keeping a relaxed swim form must have come together well, since I ended up going for 3,073 yards at a 2:02/100yd pace. That is typically my 1.2 mile race pace effort, but I wasn't pushing pace at all during this longer swim. The swim was a real confidence booster.
I may do an hour hike tomorrow, rather than a run. At this point, my fitness is where it is, so getting enough rest and topping off the tank with plenty of fluids and electrolytes the next three days are the best things I can do before the gun goes off.5 -
Two plus hours in the river yesterday just messing around with my kids--some light swimming, treading water, etc.
I'm taking a few weeks' hiatus from running because I started developing shin splints. I tried to up my mileage too quickly, I think. I hate enforced rest, though.4 -
Rock the race, @Djproulx !
I remember shin splints all too well, @DiscusTank5 . All too well. Ice, stretching, walking around your house barefoot on your heels with toes lifted off the ground, increased potassium intake, slow walk backwards (landing toe first) following runs. Make sure your footwear is proper for running, try running on grass rather than concrete.3 -
Today was upper body hypertrophy day in the weight room. A few weeks ago I swapped out my DB fly's for cable fly's, which increased tension, and today was the second time swapping the cable fly's for a new machine fly my gym just purchased. Wow, what a sensation! And the DOMS after, intense in a good way!4
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I'm just trying to get back into a daily walking routine. Of course, I pick the hottest week of the summer so far. Went out around 9am and the sun was already blazing even though my app said it was only 70F. Made it a mile (half of that uphill coming home). Pokemon hunting helps it go by faster, but I can't keep the game running because I only get 5gigs of data a month.
I'm happy with what I did even if it was just a half hour of walking. I'll get back to being able to do 2-3 miles each day.5 -
I took a very short hike due to the hot humid conditions this morning. Just a chance to get the legs moving without causing any fatigue. This afternoon I finished reviewing my race plan, charged the bike, and began packing my swim, bike and run stuff.
The Finger Lakes region of NY is a beautiful area and the course is very well designed.
I will focus on staying very conservative on the swim and bike sections, knowing that I'll have to endure some suffering on the run.
TLDR VERSION OF BELOW: Triathlon race plan
@DiscusTank5 - I know you are considering longer triathlons, so this might be of some interest:
I have no delusions of setting a PR, since my conditioning is not quite where I'd like it to be. So I've set a basic goal that is simply to complete the entire race within the 08:30:00 time limit.
Swim: Focus on breath control while counting off one marker buoy at a time. Try to get in behind a swimmer whose feet I can draft behind to save energy. Goal is to come out of the water fairly fresh.
45-46 minute swim time estimated.
T1: No rush, but no wasted movements in the transition area. Strip off wetsuit during the jog from swim exit to bike transition. PUT HELMET ON FIRST then bike shoes, grab a gel and a quick swig of fluid as I trot to the bike start line. 3-4 minutes total.
Bike: DO NOT CHASE OTHER CYCLISTS! Ride the bike split that I SHOULD RIDE, NOT the bike split that I WANT to RIDE.
This is my favorite part of the race. The course is a big lollipop loop over rolling hills and along two lakes, with only 1656 of climbing. The long straightaways and lack of steep climbs make it very tempting to overbike. I need to keep my power from spiking by maintaining a steady cadence and trying to stay under 200W. Burning too many matches on the bike means a blowup on the run is almost guaranteed. 3:10:00-3:15:00 bike split estimated
T2: Once off the bike, grab numbered race bib and belt(required for the run) hat, shoes, and consume gel and small water bottle as I walk out of transition. Walking helps to get the glutes engaged and hip flexors back to normal after 3 hours on the bike. 2-3 minutes total.
Run: This is the unknown, but it will be slow. On my best days, I've produced runs that were just over 2 hrs after a hard bike effort. That's not realistic for this race. I think any run/walk under 3 hrs will be a win.
So, bottom line is that a 6:45:00-7:15:00 result wouldn't surprise me.
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TLDR VERSION OF BELOW: Triathlon race plan
@DiscusTank5 - I know you are considering longer triathlons, so this might be of some interest:
T2: Once off the bike, grab numbered race bib and belt(required for the run) hat, shoes, and consume gel and small water bottle as I walk out of transition. Walking helps to get the glutes engaged and hip flexors back to normal after 3 hours on the bike. 2-3 minutes total.
Run: This is the unknown, but it will be slow. On my best days, I've produced runs that were just over 2 hrs after a hard bike effort. That's not realistic for this race. I think any run/walk under 3 hrs will be a win.
So, bottom line is that a 6:45:00-7:15:00 result wouldn't surprise me.
Really helpful info here, @Djproulx. I haven't tried walking out of T2 but then haven't needed to when to bike part was only an hour and the run only 2 miles.
Best of luck with your race!!
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DiscusTank5 wrote: »Two plus hours in the river yesterday just messing around with my kids--some light swimming, treading water, etc.
I'm taking a few weeks' hiatus from running because I started developing shin splints. I tried to up my mileage too quickly, I think. I hate enforced rest, though.
I took myself back to the gym today for the first time in awhile (in summer my workouts move out of doors). Got in 35 min. on the elliptical and a couple of min. on the Helix trainer to stretch my leg muscles after.4 -
@Djproulx Good luck with your race! The plan sounds good. Steady but conservative through the swim and bike. There's always plenty of oppertunity on the run to burn off extra energy if you have the "matches" left.
I'm still getting a daily morning elliptical session and yesterday another morning core routine. I was swimming lanes yesterday afternoon for a half hour, second time this week. It's starting to come back but I'm not pushing at all yet. The plan is for another run today. Nothing fancy. I need to rebuild a running base and it will take time. Biking was always my strongest sport but I'll need to get back on that horse soon too.4 -
Lower body power day in the weight room this morning, with upcoming grocery shopping this afternoon pushing a fully laden cart.3
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Coached row in bow of the double, around 9.5k, mostly pause drills and timed pieces with rating (strokes per minute) targets.2
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Wow no exercise for the last three days for me.
Wednesday - very long day at work including 4 hours in the car leaving at 7am, just no opportunity for anything unfortunately.
Thursday and Friday - spent those days visiting my parents, the most steps I did was 3500! They used to have a dog that I'd take for a couple of gentle walks but he passed in January and now unfortunately they spend most of the time watching TV, which meant that that's what I did too! I know 2 days of rest isn't the end of the world but it just left me feeling sluggish.
Today I did boxing class plus a 45 minute walk. Definitely back on the horse and feeling much better for it!2 -
Other activities later today and part of tomorrow so I got 20 minutes in running on the treadmill this morning, right after 15 minutes on the elliptical trainer to warm up. Peak HR on the treadmill has been trending steadily downwards over the last several workouts so this might actually be working. 4
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Made a new record for walking today: 1.54 miles.
I used to walk so much when I was younger. I was overweight (around 195lbs) but I could just walk for hours and hours for no reason other than I enjoyed it. Plus I didn't have a car so had to walk to school, work, shopping, laundry while carrying heavy loads of stuff. Once I met my husband who had a car, my weight just shot up then I had kids and walking with them was just exhausting.
I'm hoping to get back up to easily doing 2 miles a day. I already mapped out how I want to do it within my neighborhood by adding little segments once I get used to the length I did today. Once I can do 2 miles, it'll be time to add another half mile to the route. Hopefully before the end of summer.5 -
Today was our learn to row "graduation" BBQ/potluck.
Beforehand, I rowed my usual Saturday 7k-ish in 2 seat of the quad. We practiced some rating controlled pieces - like we've been doing with the coach - because we don't have good instrumentation for knowing when we're at a specific strokes per minute rating, so we don't have much intuitive feel for what number we're at. (We used my Garmin today, which is awkward to read while rowing.)
When we landed, folks were starting to arrive for the BBQ. Two of us went back out in the quad, me in stroke seat and another experienced rower in bow, and 2 of the new folks in the "engine room" between us, which is 2 & 3 seats. I rowed 2 rounds of that (very slowly/methodically), roughly 2k each outing, then checked out to get date bars or something while someone else experienced took my place.
Newbies are doing very well. On today's row, we taught them to do "river turns", which is simultaneously rowing on one side while backing on the other. Doing that, the boat pretty much spins around on its center point. A year or two ago I hit on a method of teaching it that works really well - the way I described it here, which is how it's usually taught, is quite cognitively/physically complicated.3
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