Monthly Archives: April 2018

This past week of workouts had the potential to not be as great as I would like. Because I know when I typically will be nauseous, I was worried that 2 of my workouts would be affected by that since going by a typical schedule I should have started to feel nauseous mid-week. But my body decided to go easy on me (maybe my body was also celebrating my Medical Miracle Anniversary too!) and I had a much better workout week that I was expecting!

Monday’s workout was a 3 group switch workout. It’s funny how normally I love these types of workouts but when I’m trying to get a lot of treadmill mileage for my challenge they are my least favorites. But I was just happy to have a workout that I was excited about even if it meant I wouldn’t be spending a lot of time on the treadmill. Essentially, we had 3 rounds around the room and each block was 4 minutes each, but we also had 1 round that was a little bit different.

For the treadmill, the first and last round was a 4 minute distance challenge. I knew I couldn’t run this even though I really wanted to, so the first time I did it I just did my normal speed with my push pace incline. But when I got back to the treadmill for the last time, I really wanted to do a little bit better so I increased my speed by .1 for the first 3 minutes and then bumped it up again for the last minute. Power walking that fast was a bit tough and I don’t think I could do it for a longer block, but it did make me think that maybe I could work on testing my walking speeds a bit more. And on the rower, the first and last round were 4 minute distance rows. I got over 800 meters both times and did better when I did it the second time which is always something that makes me happy.

But for the second round around the room, the treadmill and row was almost more of like a run/row format. The block was split into 2 and we had 90 seconds on each side. I did it twice since we had one run/row when I started on the treadmill and another run/row when I started on the rower. This was when I really started to test my speed on the treadmill for power walking. I kept my incline at my base pace incline but worked on increasing the speed. I got it up to .3 faster than I normally walk but that was almost too fast for me. I managed to keep it up for the 90 seconds I had to do it, but I’m pretty sure that I couldn’t do much longer than that.

And on the floor, each of the 3 blocks started with lunges and then we had 2 different exercises to finish out the 4 minutes. The first block was full thrusters with weights and high rows with the straps. The second block was squat low rows with weights and bicep curls on the straps. And the last block was pull ups with the straps and seated torso rotations. I was using lighter weights than I have in the past because I was getting really tired on the floor. I worked really hard on the treadmill and rower and I know my floor work suffered a bit because of that. I also was using the floor time as almost a bit of a rest time since we were going so much with very little rest time between rotations. I know the idea is to keep working because when you work through you build up endurance. But I’ve also learned from all my coaches that it’s so important to listen to your body and my body was saying I needed to take things a bit easy on the floor.

Wednesday’s workout was a strength day which meant inclines on the treadmill. I was a bit worried about the workout because I really didn’t sleep the night before. I tried to sleep, but even though I was in bed for 7 hours I only got about 90 minutes of sleep. That’s not the best way to sleep before a morning workout but I was determined to see what I could do. We had 3 blocks on the treadmill and they all followed the same pattern: 90 second push pace at an incline, 45 second base pace at no incline, repeat, and then end with 90 second push pace at incline followed by 30 second all out pace.

The first block I did the inclines at 8%, the second block I did at 7%, and the last block I did at 6%. Those inclines were a bit lower than power walkers were supposed to do, but they were pretty good for me. And with the final push to all out pace, I just kept my incline the same so I basically ended each block with a 2 minute push pace. The first block at 8% was really tough for me because that is usually the incline I use for all out paces and those aren’t more than a minute. So to do it for 90 seconds and 2 minutes was not easy. I did have to take some breaks during the inclines, but I did much better than I expected. I kept my normal speed for all 3 blocks and got a decent amount of distance on the treadmill by the time we switched to the floor.

The floor also had 3 blocks. Each of the blocks had a 300 meter row if you got done with the floor work, but I never made it to the rower. The first block used the mini-bands for 2 exercises. I’m used to using the bands on my legs, but this time we used them on our arms. We had walkouts with the bands which made the walkouts so tough! My shoulders and arms were really feeling it but it was good because walk outs are typically pretty easy for me. We also had lunges with arm rotations with the bands on our arms. Again, that made me feel it in my shoulders so much. The second block was bench burpees and lateral lunges. And the last block was lunges and crunches. For the weighted work I used my normal weights, but I also added a dumbbell to my crunches which isn’t something I always do. It definitely made them harder to do, but I think I needed to push myself a bit when I know that crunches can be pretty easy for me.

Friday’s workout was on my Medical Miracle anniversary, so I was excited to work out. Marking 1 year since not needing surgery was a big deal and I was happy to celebrate it by sweating hard! This workout was endurance, strength, and power based and I started on the treadmill.

We had 5 blocks and they all were themed to one type of workout. When we had power blocks, they were short and either short push to all out paces or just an all out pace. For the endurance block, we had a longer push pace, a base pace, a shorter push pace, a base pace, and an all out pace. And with the strength block, we had incline work with the inclines going up every minute. For most of the blocks, I did my usual inclines and speed. For the strength block, I wasn’t able to get the inclines up as high as I should have but I still tried to increase my incline each minute. I was having some minor nausea issues that morning so I did need to take some breaks to let that pass, but it wasn’t that bad compared to what I usually experience.

The floor was also 5 blocks and it was very focused on core work and lunges. We had a block with ab dolly knee tucks and ab dolly roll outs. A block with clean to presses with weights, lunges with shoulder presses, and then rowing for distance until time was called on the block. Another block with ab dolly knee tucks and ab dolly roll outs. A block with lunges to shoulder presses, bicycle curls, and rowing for distance until time was called. And we ended with a block of ab dolly knee tucks. I usually love ab dolly work, but it was a bit tough with the nausea. I just worked on taking breaks and getting upright when I needed to and was able to get through it pretty easily.

Saturday’s workout was a signature workout for Orangetheory. This was the Orange Inferno and it was a workout I had done before so I wasn’t too stressed about it. My main fear was that I was going to be super nauseous during the workout, but before going in I was still feeling pretty decent so I was optimistic that I’d do ok in the workout.

The Inferno was during the cardio which was a run/row. We had rounds of .25 mile runs (.13 miles for me since I was walking) and 200 meter rows. The goal was to do 5-8 rounds in 23 minutes. Run/row days are some of my favorites, but I also knew that I’d have to work extra hard because a run/row meant I wouldn’t get as much time on the treadmill. I think I might have to keep doing mileage challenges because they really are motivating me on the treadmill! After my warmup, I had a goal in my head that I wanted to at least complete the 6th round on the treadmill. Because of the distance in my warmup, that would get me to 1 mile for the class which is a good goal to have.

The first time I was on the treadmill, I did my usual speed and at 6% incline which is what we were supposed to be at. But after that, I realized that I would have to kick things up a bit to get all the rounds I wanted to get in. The next 2 rounds I increased it by .1mph and it didn’t feel too bad. At the end I had to get to the max I can do as a walk in order to make sure I finished and that was pretty tough. I probably could increase my walking speed a bit, but I totally went too hard at the end. And with all the 200 meter rows, I had to look at those as almost my recovery time since I didn’t want to waste time doing nothing. But even considering those as recovery I always got them done in under a minute. Once we were done with the 23 minutes, I hit my goal and actually went a little bit further. I didn’t switch over to the rower at the end, but I did .15 miles in that last round which brought me to be just above a mile for the entire block.

Once I was on the floor, I was exhausted. My legs were so tired, but fortunately the floor work focused on upper body and arms. The first block had push ups, chest flys with weights, tricep work with weights, and crunches. The second block was plank low rows with weights, low rows on the straps, hammer curls, and sit ups. And the last block was a core blast with leg raises and sit ups. I didn’t go too heavy with the weights I was using because I was feeling tired and I knew my form was a bit sloppier than I would have liked. Heavy weights would have just made my form worse. But even with the lighter weights I still felt it and was ready to take a nap when class was done!

I’m so happy with how this past week of workouts went for me. I really was expecting it to be so much worse than what it ended up like. I am still worried about when my nausea may hit me, but I’m trying to stay optimistic that maybe this month I won’t have to deal with it or I’ll only have it for a week instead of 2 weeks. I’ve only got about 5 more workouts in my mileage challenge and I’ve already hit the first goal I had in mind. But I’m only halfway to the next goal I had and I don’t think that I’ll be able to make it to that one. But I’m definitely debating doing these mileage challenges on my own each month so I’m just looking at this as my starting point. I know that I can do better in the future!

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