This past week wasn’t my best week of workouts, but it was exactly what I needed to do. I’ve been feeling a bit down about my running progress lately and how often I’ve had to power walk instead of run. And having a not-so-great Peak Performance Week really brought me down. I tried to not let it get to me, but it really was making me feel like a bit of a failure in my workouts. Fortunately, I was able to do some stuff this week that really helped me feel like I am strong again and that I’m just in a plateau and not losing progress.
Monday’s workout was a 3G one and it was a power day. Not only was it a power day (which are normally my best running days), it was a switch day so I wasn’t on the treadmill for very long at once. Each section of the room had 3 blocks (so 9 blocks total) and I was able to start on the treadmill like I like to. Each treadmill block started with a 90 second push pace followed 30 second all out intervals. I was able to run all the push and all out paces without struggling too much. It felt really great and freeing to be running like that again. I never knew that I could miss running, but clearly I had been.
On the rower, we had the same pattern as the treadmill with the 90 second push pace followed by 30 second all out intervals. I didn’t do any spectacular rowing, but that wasn’t really my focus during the workout. I do my best rowing when we have a timed or distance event that I can work toward. This time, I was just focused on trying to row the entire time I was on the rower and not how far I was going or how high my wattage was.
And on the floor, we had a nice mix of things. Everything that we did was 7 reps and that helped to make things easy. We had squat swings, mountain climbers, lunges with hops, squat jacks, and roll outs. We also had pike to knee tucks on the ab dolly. Those are extremely tough for me to do because I still struggle with doing knee tucks with my toes on the ab dolly. But it’s almost too easy for me now to do them on my knees. It’s tough that I can’t find a good middle ground, but for now I’m doing what I can on my toes before switching to my knees. This time, I only could do 1 pike on my toes before I had to stop. So I did double the knee tucks to make up for it.
Wednesday’s workout was an endurance day where we didn’t switch between blocks. Those are the toughest ones for me for running, but I had extra motivation to try my best in that workout. Whitney used to be one of my regular coaches, but she doesn’t coach at the times I go to now. The last time I saw her was when we ran into each other at Disneyland. So when I got to class and realized that Whitney was coaching, I was super excited! I love all my coaches and I’m always sad when I don’t get to see someone regularly. So this was a special treat and motivated me to push myself harder.
The treadmill was 3 blocks and they were pretty tough for me. The first block started with a 4 minute progressive push pace where you are supposed to increase your pace every minute. I was able to go from 4.5mph to 4.6mph after the first minute, but I couldn’t go any faster after that. But to do 4 minutes of running is good for me since I haven’t really done that in a while. After the long push, we had a long base pace followed by a short push to all out pace. The next block had a shorter first push pace but a longer second push pace. And the last block had an even shorter first push pace and a longer push pace leading up to the all out. It was a lot of running, but again it felt really great to do it.
The floor was one long block that took up the second half of class. It was a mix of weights, strap work, body weight work, and rowing. For weights, we did lateral raises and squat rows. For straps we had high rows and chest presses. For body weight work we had push ups and running men. And for rowing we started with 400 meter rows that went up by 200 meters each time. It was tough because it felt like some of the work we did back to back was using the same muscles (squat rows to rows on the straps and chest presses to push ups), but I managed to make it through 2 full rounds. The goal was to do 3 full rounds, but I didn’t quite make it back to the rower for the last round.
And of course, since it’s a rare treat to have Whitney as my coach we had to get a selfie together after class. I was so gross and sweaty, but I still had a smile on my face from an awesome workout!
Friday’s workout was a run/row day. I was pretty excited for a run/row since I had been making so many improvements with my running. And this was going to be a challenge for me. The running segments were longer than they usually are for run/row days. The first round was .75 miles and the second round was .5 miles. I kept my speed stable at 4.5mph and was able to run the entire distance both times! It wasn’t easy to do .75 miles but I felt so accomplished once I finished it. And while I only made it half way through the run/row assignment (the rows I did were 250 meters and 500 meters), I think getting the running done as a full run was worth the extra time it took me.
The floor had 3 blocks and they were a good variety of things. The first block was all body weight work with squats, pop jacks, and sit ups. The second block was all weight work and we were encouraged to try to use the same weight for all the exercises. We had rows, squats, shoulder presses, deadlifts, and lunges. The weight I used was a challenge for most things, but it was too light for the deadlifts. I probably should have switched my weights up for that, but I was more focused on getting through the rounds and not how easy the weights were for that move. And the last block was a core blast that had knee tucks, leg lifts, and crunches.
And I was able to do a Saturday workout too! And the running theme continued this week (it’s like Orangetheory knew I needed a running focused week) with the 3G workout I had. The treadmill block was a 12 minutes for distance run. I know that in the past I could run for 12 minutes without stopping, but I wasn’t sure that was going to happen this time. I was very tired from not sleeping that well the night before and I was tired from the workout the day before.
My plan was to keep the speed at 4.5mph and go as long as I could run before needing to take a walking break. Ideally, I would have been able to run the entire thing but I was realistic and didn’t push myself to the point that I was hurting. I managed to run for about 4 minutes before I had to go down to a walk. My plan then was to walk for about 3 or 4 minutes and then start running again. But after my walking break I tried to run again and my body wasn’t able to do it. I did end up running for the last minute of the 12 minute run, but it was disappointing that I wasn’t able to do as much as I wanted to. Still, my distance wasn’t too bad considering how much walking I did.
Next I went to the rowers where we started with an 800 meter row followed by squats. Then the row went down to 600 meters and more squats. I had just started the 400 meter row when time was called to switch. I didn’t do any spectacular times on my row, but just like earlier in the week my focus was really more on just rowing without stopping and not going fast. And on the floor we had squats, tricep work on the straps, plank work, and toe reaches. It was a hard block but I tried to only take breaks in-between exercises and not in the middle of a set.
I thought that the class was only going to have one rotation around the room, but there was one more short rotation after that. Everything was 2 minutes long. On the treadmill it was a push to all out pace and I had to walk it. The rower was also a push to all out pace. And the floor was skaters and plank jacks. It was a tough workout, but when it was done I was pretty happy that I had another running day where I was pushing myself.
This was exactly the week that I needed in my workouts. It pushed me harder than I had been pushed before and it reminded me what I am able to do with running. I’ve been underestimating myself and letting my mind control what my body can do. But obviously I’m stronger than that and this past week proved that to me again.