Category Archives: Fitness

Easing My Way Back Into My Normal Workouts (or Not Being Upset I’m Slow)

I wrote about how recently I likely broke my toe. It’s unfortunate that it happened, but there’s nothing I can do to change that. And I probably pushed myself a bit too much in the beginning of that week of workouts and I’m paying for it now. My toe is getting better, but I realized that I needed to be easier on myself in my workouts. I am back on the treadmill, but I’ve had to decrease my speed (and there is no running happening). And while that it’s ideal for me, at least it’s more than doing nothing.

Monday’s workout was a 3 partner 3 group workout. A lot of times with a partner workout there is just a long block for the entire class. This time, there were 4 blocks that were 10 minutes each. And each of those blocks had a bit of a different format. For the first block, the floor person set the pace by doing squat flys and running man. While the floor person was working the treadmill ran for distance and the rower rowed for distance. In the second block, the treadmill set the pace. I did it as a power walk so I went .1 miles at 6% incline. And while I was doing that the rower rowed for distance and the floor person had a series of things to do. The floor included dumbbell swings, uppercut lunges, strap roll outs, and strap low rows.

The third block was paced by the rower who rowed 400 meters before switching. The treadmill person ran for distance and the floor person continued working on the same moves as the previous block. And for the last block the floor person set the pace with plank reaches and toe touches while the treadmill ran for distance and the rower rowed for distance. For each of the 10 minute blocks, we didn’t reset the rower and the idea was to see how far we could go as a group in 10 minutes. Some groups did well over 2000 meters, but my group averaged about 1800 meters each time. I felt a bit bad that I wasn’t pulling my weight in the group, but I think we were all pretty equal in ability so I tried to feel better about that.

Wednesday’s workout was one that I wasn’t sure would happen. The fires were really bad that day and I didn’t know if I’d be able to make it to Orangetheory. But I decided to try seeing if I could get there (I knew they were still open) and it ended up being the fastest I’ve ever gotten there. I guess most people were staying home and only the crazies like me were on the freeway.

It was a run/row workout with endurance, strength, and power elements. There were 2 blocks in the run/row. The first block was a 600 meter row, a 6 minute run for distance with increasing the inclines every minute, and then another 600 meter row. My row wasn’t too slow but on the treadmill I did have to lower things. I was able to do my normal speed for the first 2 minutes but then I had to lower it and stop increasing the inclines. The second block was a 300 meter row, a 6 minute run for distance with increasing inclines, and another 300 meter row. Again, I started at my normal speed but lowered it after a bit. I also was only increasing the inclines every other minute instead of every minute.

The floor also had 2 blocks. The first block was shoulder work, high row lunges with weights, bicep curls on the straps, and knee tucks. The second block was chest flys, more shoulder work, pop jacks and pikes on the ab dolly. I wasn’t able to do the pop jacks because of my toe so I did weighted goblet squats instead. And I couldn’t do the pikes (my hip and the broken toe prevented those) so I did more knee tucks. I was feeling a bit better about my workout that day and while my toe was still hurting it was less than it had been before so it seemed like progress.

Friday’s workout was an interesting one. I almost always start on the treadmills but there is currently holiday bingo at my studio and one of the squares of bingo is to play equipment card roulette. That means you don’t get to pick where you start and you don’t get to pick the number you start on. My friend Dani had already done it for that class so I did it too and we both started on the rowers. But for some weird reason, everyone in class started on the rowers! It’s usually that everyone wants to start on the treadmills so to have nobody starting there was something I had never seen before. Also, we only had 12 people in class so we ended up being a 1 group class which is also rare.

So I started on the rower for my warmup and then the floor for the first half of class. There were 3 blocks on the floor. The first block was single arm snatches, a lunge low row with weights, and release pull ups. The second block was single arm snatches, swing lunges (which I held on to the straps for support), and ab work. And the last block was 10 strokes on the rower for distance, single arm snatches, 20 strokes on the rower for distance, and push ups. For the distance rows, I was able to do about 115 meters in 10 strokes and 220 meters in 20 strokes so I was pretty happy about that. I know my personal goal is always at least 10 meters a stroke so to do better than that is always good.

Then we went to the treadmills and we worked on inclines. I knew that it was going to be very difficult for me to do all the inclines and my toe was already a bit sore so I took it easy. I did a much lower speed than normal and didn’t do the inclines as high as we were supposed to. I also had to keep taking breaks. My hip doesn’t like doing treadmill work after weights and I also know that my stride is off right now because I’m being careful with my toe. Those combined make treadmill time difficult, but I was just trying to keep reminding myself that I have to start easy again to get back to where I was.

Saturday’s workout was another 3 group one and it was a day full of squats! I started on the treadmill where there weren’t any squats but the entire time we were on the treadmill was one long block! Again, I had to be slow but fortunately I didn’t have to go too high with my inclines. We did have some 3 minute push paces that I did at 6% incline and had to take some breaks. But I was a bit faster than the day before and I think I took fewer breaks than before as well. It’s all progress even if it is slow.

Next I was on the floor where we had lateral raises, Y-raises on the strap, triceps on the strap, and hip work. But between each move we had to do squats. The first time we went through it we had 9 squats in-between everything. The second time we had 12 squats between everything. I was just starting the round where we had 15 squats between everything when time was called for us to move to the rower. And the rower had more squats. We had timed rows with squats in-between. The first round was a 45 second row with 9 squats. Next was a 90 second row with 18 squats. Then it was a 3 minute row with 27 squats. And the last round I did was a 90 second row with 36 squats. The goal was if you got to where you repeated timed rows to do better the second time. I managed to get about 10 meters further the second time so I felt like I ended my workout on a really high note.

I don’t know how much longer my toe is going to be an issue, but I’ve learned from past experience that I need to be patient with myself. If I’m not, I’m at risk for making the injury last longer and I don’t want that. I hate that I set a goal to get back into running and to do better than I had before and then I had this setback. But maybe this is just setting me up for some amazing workouts in 2018!

Runner’s Fit And Fueled Course (or Planning On Starting 2018 The Right Way)

There are several things that I struggle with, but some of them are things I struggle with more often than others. And one of those things that is a constant struggle for me is nutrition and food. This will likely be a struggle the rest of my life as that is the nature of having an eating disorder. Hopefully the struggle is easier to deal with as I get into recovery, but I’ve come to the realization that it will never completely go away for me.

Another thing that has been a more recent struggle for me is getting back into running more. I’ve had some setbacks that have prevented me from working on my running, but I’ve also had excuses that really shouldn’t be stopping me. And I don’t have any 5K races that I’m working toward right now so my motivation for working on my running has decreased. But I do want to fix this as I know how awesome I’ve felt every time I’ve had a new accomplishment with running and I want to get that feeling back.

But I want to really work on both of these struggles in the new year and I think I found an awesome opportunity to do so! I was invited to participate in the Runner’s Fit and Fueled course that is starting on January 2nd! This course will include lessons, videos and handouts that is all about training as a runner and the proper nutrition that runners need.

In the course I’ll get sample meal plans, grocery lists, strength training workouts, a Facebook group for support, and guidance on how to get fit and reach my goals. This seriously sounds like the perfect way to start off the new year for me! It’s not as structured as some of the other nutrition things I’ve done before, but I think that will be good for me. This will teach me how to live normally but accomplish these goals. I won’t be on a strict diet plan that isn’t maintainable for me in the long run.

I’ve done a lot of nutrition things in the past, but this is the first time I’ll be doing a running course too. I know that I’m still a beginner runner, but I want to get better. I know that my endurance isn’t what it was earlier this year and I want to get back to that. I haven’t done a run outside of a workout in a while and now that it’s cooler in the mornings and afternoons I don’t have an excuse not to do them, but I haven’t been doing it. So I’m hoping that the guidance and motivation that I will get in this course will help me get back to that.

Of course, I’m a bit nervous about being such a beginner runner when others in the group might be people who have done marathons or other long runs before. But getting over those nerves to do something that is good for me is something else I need to struggle with. There is no reason why I have to be an expert before I try to get help. There’s nothing wrong with getting help at the beginning of my journey and I’m sure that the others in the group will be happy to help me out. That’s how I feel where there is someone new at Orangetheory and I can help them out.

Since I still have time before this course starts, I want to work on some goal setting ideas for what I want to get out of it. My big goals are a bit too big to be able to accomplish within a month, but I can create some smaller goals that I can work toward. Being better at cooking at home and not having as much sugar in my diet is one thing that I really want to work toward with my nutrition. And for my running I’d love to have some more running PRs with timed events and maybe even run further than I have before. And if I can find a 5K race toward the beginning of the year to use as a goal, that would be awesome too!

The Runner’s Fit and Fueled course starts on January 2nd, but the price goes up on December 15th so I recommend signing up now! And if you use the promo code BOMBSHELL you’ll get $5 off! I would love to have some of my readers in the course with me so we can support each other in reaching our goals!

A Week Of Walking and Biking (or Getting Through Some Low-Key Workouts)

It seems that whenever I have a really great plan to try to get my workouts back to the progress I am trying to make, something happens that stops me. But at least now, even when things stop me from making progress it doesn’t stop me from doing my workouts. So this past week of workouts ended up being much more low-key and low-impact than I wanted them to be, but I was still there.

Monday’s workout could have potentially been a day I worked on running, but it was a day that had endurance, strength, and power in it and I knew I couldn’t do the endurance or strength portions as a run. The endurance block on the treadmill had a 3 minute push and the strength part was all running on inclines. Between the incline runs, we also had frogger squats which were a nice break after incline work. The floor work was one long block that had low rows on the straps, front raises, squats, hip bridges, and plank work.

And when I got to the rower I finally felt like I could do better than I had in the rest of the workout. We had 2 blocks on the rower and in the first block we had 400 meter rows with squats using weights between each row. But where I really did my best was in the second block where we had timed rows. We started with a 3 minute row and then had a 90 second and 45 second row. The goal was to do more than half of the distance we had done in the row prior. And each of the times I was supposed to do that, I was able to go much further than half of the previous distance.

Wednesday’s workout was an interesting one. On Monday, after I got home from Universal Studios, it seems like I might have broken my toe. I was taking off my shoes and jammed my toe into the leg of my couch. As soon as it happened, I knew it was bad. My vision went white, I was in horrible pain, and my toe was not looking normal. Tuesday I was starting to be able to walk a little bit more on it (I think the damage was to the top of my toe and not the side or bottom), so I decided to try to walk slowly in my workout. It was another endurance, strength, and power workout and I just tried to take it easy. By the end of the treadmill time, I realized that I probably would have been better off using the bike but it was too late.

When I got to the floor, I had to focus on taking some of the pressure off of my toe. The first block on the floor had 400 meter rows with strap reaches and plank rows. I adjusted where the rower strap went on my foot to keep me from pressing off the foot plates with my toe. The second block was squats, shoulder presses, lunges with rowing, and ab work. It was tough to stay on my heels and not my toes, but I did my best. And the last block was squats with 150 meter sprints. By the end of my workout I was feeling a bit more pain in my toe, but it was still feeling better than it did when I hurt it on Monday.

When I got to Friday’s workout, I knew I needed a break from the treadmill. I went on the bike for our endurance day. This workout would have been a good one to work on my running, but it wasn’t meant to be. It was a single block where we had different distances to go with walking recovery. We did everything at our own pace and I tried to stick with the plan for the bike. When I started I thought it would be nice if I could make it to 10 miles on the bike, and that’s exactly what I got to when it was time to switch to the floor.

The floor work was another interesting set up. Everything was timed so we didn’t have to count reps or worry about it. It was 3 rounds of deadlifts, squats to walk out push ups, shoulder raise to lateral raise, side plank rotations, and 2 minute rows. It was nice having it all timed so I could focus on the work, but it was tough. It’s sometimes easier when I know how many more reps I have before changing moves, but this time I just had to try to get through the time and knew that it would be done before I knew it. My rowing wasn’t anything spectacular, but I did row the entire time without stopping each round.

And when I worked out on Saturday, I stuck with the bike again. It was a 3 group workout, but I figured that my toe needed the rest (I’m not sure how much longer I’ll be on the bike, but I’m going to try to go easy on myself). It was an endurance, strength, power day again; but I really didn’t pay too much attention to the workout when I was on the bike. I was dealing with my toe plus some bad nausea so my goal was mainly just to keep moving and not stress about much else. I had to take breaks while on the bike, but for most of the time I was able to go at a slowish pace and just move.

On the floor, we had a progressive workout. Each round started with chest presses and then we added on moves from there. We also had triceps on the straps, low rows with weights, lunges, and abs. I was just getting toward the end of the plan when time was called to switch. I had to take breaks to not feel nauseous which did slow me down a lot. But I got through almost everything so I was proud of myself. And on the rower was where I struggled the most. We started with 3 rounds of 90 seconds for distance. I did ok, but it was not easy to keep rowing for 90 seconds based on how I was feeling. And after that, we had rounds of 200 meter rows with squat work between. I was feeling pretty relieved when the workout ended because I was feeling done.

Obviously I couldn’t predict that I was going to break my toe, but my nausea is something I can plan for. I never know how bad it will be each month, but it comes without fail every month. I need to keep working on how to workout and not let it get to me since I can’t take a week off every month. But having a tough week like this past one was a great training week for pushing through whatever my health circumstances may be.

Thanksgiving Workouts (or Getting My Family Involved)

This past week of workouts were pretty awesome. I only got in 3 workouts (and yes, I’m laughing at the idea that 3 workouts is almost a letdown for me), but it included my Thanksgiving workout with my family! That is something I look forward to each year and I love that we have this tradition.

Monday’s workout ended up being a 2 group workout instead of a 3 group one and it was endurance focuses. As much as I wanted to run, I woke up that morning with a lot of hip pain so it ended up being a walking day. Not only did it have to be a walking day, I was walking slower than I normally go on the treadmill. There were 2 blocks on the treadmill and it focuses on longer push paces with base paces in between. I wasn’t too happy about the work I did on the treadmill, but I figured I’d make it up a bit on the floor.

The floor also had 2 blocks. The first block focused on arms and burpees. And each set had 12 burpees in it which is a lot. The idea was to do 3 rounds of those moves and then get to the rower, but I was just finishing up my 3rd round when the block ended so I never did rowing that time. But in the second block we started with an 800 meter row. I did it in 3:51 which isn’t too bad considering it was a bad hip day. After that we had a set of 5 moves with decreasing numbers of reps. We had 50 running men, 40 squats, 30 low rows on the straps, 20 push ups, and 10 4 point planks. I was just finishing up the moves as time was called so I was glad to get it all in.

My next workout for the week was on Thursday for the family Thanksgiving workout. We’ve had a decent sized group the past 3 years, but this year was our biggest group ever! We had 8 members of the family in class (over half of the family who was at Thanksgiving) and it was amazing! We had the same coach this year as we did last year and he even gave my family a shout out before the workout started. And this workout ended up being a 3 partner workout which was a nice thing for the family as well. We started with a quick tornado style workout where we had 3 minutes on each section of the room (3 minute run, 3 minute row, and burpees and abs on the floor). Then we split into groups.

I ended up being in a group with my dad and my brother and the rest of the class was a workout that we controlled the pace of. The person on the rower rowed while waiting to switch, the person on the treadmill ran while waiting to switch, and the person on the floor controlled the pace of the switching. On the floor, every round had hop overs and then each round had increasing numbers of exercises. Those exercises included tricep extensions, pushups, low rows using weights, lunges, and burpees.

While I trusted my brother and dad to work quickly, I wasn’t sure how long they would take to finish the floor work. So I decided to walk on the treadmill each time. We also were supposed to be on inclines and I don’t really do well running on inclines. But I still got in a great workout between the floor and rowing. It has become one of my favorite Thanksgiving traditions and I’m so glad that so many people in my family are joining in for the workout now.

And of course, we had to take a group photo when we were done with the workout.

I don’t know when we will have a group bigger than this, although we did figure out that in a few years my cousin’s oldest son will be old enough to come to a class and we will be able to have a class with 3 generations of my family!

My last workout of the week was on Saturday. I thought about trying to do a Friday workout, but there was no way for me to get back to LA in time and I didn’t have more workout clothes with me to take another class in San Diego. But I was feeling ready for my Saturday workout. It was a 3 group workout and had elements of strength and power in class.

I started on the treadmill and since we were going to be doing hills I walked again. There were 2 blocks on the treadmill and both of them had 3 minute hill climbs in it. I was able to get my inclines a bit higher than I normally have them so I was pretty happy with that.

Next I was on the rower. The first block started with a 500 meter row. Then we had frogger squats and then 100 meter sprints on the rower. We continued with the squats and 100 meter sprints until the block ended. Then in the second block, we started with a 500 meter row and then had wall sits for 30 seconds with 100 meter rows. I really wanted to get a new PR on my 100 meter row, but I just wasn’t able to do it. I was close, but I’m wondering what it will take to get a new PR. And on the floor, we had pull overs, curls, ground to presses, hamstring work, and roll outs. It was a pretty good all over workout on the floor.

The end of the year is coming up and I’m getting close to hitting my goal for workouts this year. Now I’m just trying to do some planning to see how I can go past that goal and do even more. And I’m already starting to plan on what I want to set as goals for 2018. But I know that one workout goal for next year is going to be to have another amazing Thanksgiving workout with my family!

Maybe Not That Much Running (or Training For Thanksgiving)

After my recent realization that I was not doing as much running as I should, I thought I’d be getting back to running a lot more. And that was my plan and my intention for this past week of workouts, but it didn’t quite work out that way. And that was very frustrating because I wanted to be the best I could before my workouts this week. My Thanksgiving workout is a family event and my dad and I are pretty competitive about it. But I know that I probably didn’t do enough running this past week to really be ready for it.

Monday’s workout was an endurance and power based day. It was a 3 group workout so I figured I’d be able to do running since we wouldn’t be on the treadmill that much. But that morning was just a horrible day for hip pain and I was worried about how I’d feel at Disneyland later that day. So after a few minutes on the treadmill, I got off of it and went over to one of the bikes to use that for cardio. I didn’t really pay too much attention to the intervals when I was on the bike, I just was trying to stay steady with my pace and increasing the resistance when we were in push or all out paces.

On the floor we had 2 blocks. The first block had arm work, goblet squats, and alligators on the straps. The second block had squats thrusters, front raises, and pop jacks. I wasn’t able to be that fast on the floor, so I focused more on not taking as many breaks and just continuously working. And on the rower we started with a 600 meter row and 10 bicep curls using weights and each round the rower went down 200 meters. The second block was on the same pattern as the treadmill with push to all out paces and my focus was just to keep going. I wasn’t able to do the same push or all out pace on the rower as normal because of the hip pain, but just moving is sometimes all I can ask for.

Wednesday’s workout was on where I thought I might try running, and then it ended up being a strength workout so all the treadmill work was in inclines. I know that I could have ignored the inclines and ran, but I like to try to follow the workout as much as possible. So this workout was al walking for me. We had 3 blocks on the treadmill and each block started with a 3 minute progressive hill. The first block I was between 6-8%, the second block it was 7-9%, and the last block was 8-10%. I was able to keep my normal speed for everything until the last minute of that last hill at 10% where I did end up bringing the speed down a bit. Each block also had a longer push pace but I ended up walking them too. It was tough not running on a day that I felt motivated to run, but I felt really good about my hill work.

On the floor we had 2 blocks. The first block was lateral lunges to rows with weights, regular lunges, and scissor ab work. And the second block started with a 500 meter row that I was able to do in 2:10. It’s not my fastest row, but considering how late in the workout it was I was pretty happy with myself. After the row we had squats, triceps, hip dips, and bicycle crunches. It was a tough floor block with getting up and down a lot, but again I just focused on moving and not how hard I was working.

Friday’s workout ended up being another walking one. I originally thought it would be a great one to work on running because I heard we had 2 different 5 minute runs for distance. What I didn’t realize until class started was that those 5 minute runs would be incline runs. So I ended up walking them. For each round, we went up 1% each minute. I started at 6% the first time and did ok. The second time I started at 4% because my hips were starting to hurt a bit more. We also had blocks on the treadmill that weren’t at inclines, but I was a bit nervous to try to run them since I knew how my body was feeling.

On the floor we had 2 floor blocks and 1 rowing block. In the first block, we had single leg squats using the straps, sit-ups, and plank work. And I actually was able to do the single leg squats as single leg squats. I was holding on tight to the straps for stability, but that’s still a big accomplishment for me. The second floor block was high rows using weights, uppercuts with weights, lateral raises, side plank crunches, and a 250 meter row. But I knew we had a rowing block after that so I didn’t go too hard with my rowing. And the last block was that row block were we followed the same pattern as the treadmills with push to all out paces. I was able to do my rowing a bit harder than I had done earlier in the week so I was happy with that.

Saturday’s workout ended up being the one time I really worked on my running, and I did a lot of running! It was a 3 group workout so I was only on the treadmill for about 15 minutes. There were 2 blocks and the first block was 3 rounds of 1 minute push paces, 1 minute all out paces, and 30 second walking recoveries. I ran at the same speed for those 2 minutes at my normal push pace speed. So out of a 7 minute block, I did 6 minutes of running! The second block was essentially the same except that the length of time for the push and all out paces were changing. But since I was doing the push and all out paces at the same speed it was the same as the first block. Again, I had 6 out of 7 minutes in the block as running. To have 12 minutes out of 15 (there was a 1 minute walk between the blocks) be running is pretty great for me!

On the row we had 2 blocks and the first block was 150 meter rows with squat thrusters using weights between each round. I wondered if my rower was broken because no matter how fast or how slow I went, it seemed like I always finished my row in 40.3 seconds. It was really weird. So I stopped worrying about the time I finished my rows in. The second block was also 150 meter rows but this time we had squats with medicine ball presses between each round. And on the floor for the first block we had squats, knee tucks, and mountain climbers. The second block was rows on the straps, lunges with high knees using the straps, and side to side crunches.

Out of my 4 workouts this past week, only 1 had any running in it. Not at all the ratio that I wanted to have but I also realize that I’m not in control of the situation all the time. I can’t necessarily control when I am in pain and I can’t control at all what type of workout we have at Orangetheory. And while I could adjust the workouts to be more running friendly when it’s an incline day, I also want to work on my inclines. It’s still a balance that I’m trying to figure out.

This week will be a bit weird with my workouts, but I am looking forward to my Thanksgiving workout. It should be the biggest group of my family at a workout yet and that should be fun. And I think that even if I can’t do all the running I want to do at that workout, it will still be a good one. And knowing that I’m getting a good workout in that morning will help me feel less guilty about eating all the delicious things that night!

A Mid-Week Realization (or Forcing Myself To Run)

Last week, I blogged about my lack of 5Ks in my future and how I felt that was affecting my workouts. That post was in the middle of this past week of workouts and it was what I needed to get my butt back in gear. I was struggling during the beginning of the week because I was having horrible nausea (I’m looking into finding new medications that should help me) but when I wrote that post I was coming to the end of the problem and was able to get back to what I know I should be doing.

Monday’s workout was a power and strength day and it was one of the worst days for my nausea. I was terrified that I would throw up during class and wondered if it would be dangerous to take more medication before I was supposed to (I didn’t, but for me to want to means it was really horrible). Because I was feeling so awful, I only had a goal to get through class and not worry about anything else.

It was a 3 group class and each section of the room had 2 blocks. On the treadmill the first block was increasing 1 minute hills and the second block was 45 second all out paces with front raises with weights in-between each all out. I had to decrease my speed for the entire time because just walking fast was making me feel sick. But I did manage to do what I could and didn’t give up which was all I could ask for.

On the floor, the first block was squats, lunges, and scissor ab work. And the second block was lateral lunges, rotations on the straps, and plank work. Unfortunately, there was a lot of up and down while on the floor and that again made things tough on me. I took time to sit and tried to feel more like myself while I was working because I knew that pushing myself harder wasn’t going to be a good thing for me.

And on the rower, the first block was 200 meter rows with shoulder presses in-between each row. I didn’t look at my rowing time because I knew it was bad. And the last block was a 6 minute row for distance and I ended up taking a break every minute or so to try to feel better. It was a tough class to get through and I tried not to be hard on myself because I know that these were not normal circumstances for me.

Wednesday I was finally starting to feel better and I had the extra motivation of trying to get back to my running. And this class ended up being a run/row switching format so it was a good opportunity to work on my running. It was interesting to switch a couple of times during a run/row, but that allowed me time to rest and recover. There were 3 blocks in the run/row and the first block was .1 mile runs with 200 meter rows. I was able to run every time I had the .1 mile run. The second block was 3 rounds of 30 second intervals, 2 rounds of 45 second intervals, and a 1 minute all out pace to end the block. I ran all the push and all out paces and walked my bases. And the last block was an incline .1 mile run which I ended up doing as a walk because I didn’t feel ok with running on an incline. And the rowing in the last block was 200 meter rows that increased each round.

The floor was a lot of arm work and lunges. The first block was single arm snatches, pop jacks, and lateral lunges. The second block was lunges with weights, upright rows with weights, and crunches. And the last block was rows on the straps, pullovers with weights, and plank work. I felt pretty strong on the floor and only had minor moments of nausea so I was feeling proud of myself. And I did a decent amount of running so that really helped my confidence.

Friday’s workout was a power day so it felt like another perfect opportunity to work on my running. All of the blocks on the treadmill were really short. The longest block we had was 4 minutes but most of them were closer to 3 minutes. The first few blocks started with a push pace that was between 30-90 seconds and then had a base pace and ended with a push pace to an all out pace. I ran all the push and all out paces and walked my bases. This was more what I was used to so I was feeling amazing!

On the floor, we mainly had 1 long block. In that block, we had 3 sections that each had 2 moves in them. We were supposed to do 3 rounds of the 2 moves in that section and then go to the rower to do a 1 minute row for distance. The moves were push ups, skaters, chest presses using the straps, low rows using the straps, lunges, and plank work). I think my rower was having issues because it was telling me I was only doing 40 meters in 1 minute when normal for me is around 200 meters. At the end of the workout, we went over to the rowers to row in the same pattern as the treadmills. It was a 3 minute row for distance and again my rower was having issues with telling me the distance. It ended up saying I did just over 100 meters when I know it was closer to 600. But I was able to row for the 3 minutes without stopping so that was an improvement over the beginning of the week.

I was feeling pretty awesome about my running when I got to Saturday’s class and found out it was an endurance day. Those are tough days for me to work on running, but I was going to do my best. Since it was a 3 group class, I knew I’d only be on the treadmill for about 15 minutes so that helped. The treadmill was distance runs on our own time. We started with a .25 mile run which I was able to run without stopping. Next was supposed to be a .5 mile run and I was going to try to do running intervals. I did about 90 seconds of running before going down to my walk and thought I could get back to running after about a minute. But my legs were feeling like they weighed 1,000 pounds and I ended up walking on an incline to finish it. But I did do it as a .5 mile run/walk and not doing the power walk option of .25 miles.

Next I was on the floor were we had increased rep work. Each round started with 5 burpees (I was so glad my nausea was gone because the burpees would have been horrible otherwise) and then we had squats, push ups, sit ups, and pull ups on the straps. Those other moves started at 10 reps each but went up 5 reps each round we did them. I made it through the 20 rep round before time was called to switch to the rower.

On the rower, we started with an 800 meter row and the row went down 200 meters each time. Between each row we had jumping jacks with a medicine ball. About halfway through the time on the rower, things switched to be squats with the medicine ball between each row. I was able to do my 800 and 600 meter rows without stopping and the only reason my 400 meter row had a break was to learn about what the new move was going to be in-between the rowing.

While this past week of workouts got off to a tough start, it ended on a pretty great note. I had 3 decent days of running including running .25 miles without a walking break. It wasn’t that long ago that running that distance without walking seemed impossible and I was able to just jump back into doing that. Hopefully I can figure out some more motivation for my running and I can figure out better ways to handle my nausea so this doesn’t become an issue for a week each month.

Trying To Make A 5K Plan (or Maybe This Is The Motivation I’m Missing)

I’ve been feeling a bit stuck (or even going backwards) in my running lately. It’s unfortunate that I’ve been feeling like that because I have made some amazing progress. But things like getting sick or having a weird schedule have been affecting me more than I would like. I want to get back into making awesome progress with my running, but I don’t know what it will take.

You might have also noticed that I haven’t written about doing a 5K in a while. I usually have a race around this time of year, but I actually won’t be doing one. The race that I normally do was supposed to be last month but then it never happened. It was very odd because it was promoted as a certain date but you couldn’t register for it. And then the week it was supposed to happen they announced it wouldn’t be happening. I wasn’t thinking I would be doing this race since there was nothing about it online, but it was still a disappointment when it didn’t happen.

And I haven’t signed up for the race that I usually do in the spring yet. That race has always been a 5K, 10K, and half marathon. But we got an email earlier this year that the race was merging with another race and it now appears that there are only options to do a 10K or half marathon. It’s also more expensive now. So I’m not sure what I want to do about that.

I’ve never done a 10K but I’ve been considering it. But I said I would want to do a 10K as a Disney race because that would be extra motivation to work hard. And then Disney announced that there won’t be any races coming up at Disneyland because of the construction happening. So there went that idea.

It’s weird to not have any 5Ks in my future. There are a few other races I’ve done in the past that I’m thinking about doing toward the end of this year or sometime next year, but it’s not the same as the tradition that I’ve had for the past few years. But I really think I need to get back into doing races because I think that is what I need to do to get my running back to where it was.

When I have a race that I’m getting ready for, I’m so competitive with myself. I always want to PR on a race and I know that I have to work really hard in my treadmill workouts to do that. Plus, then I also go out and do running workout on my own. Right now, I don’t feel the sense of urgency that I have in the past and maybe that is allowing me to be a bit lazy in my workouts. As much as I want to blame not feeling well, I have to remember that one of my last 5Ks was right after I had been at the hospital for the day with horrible stomach pains (which helped to lead me to discover I have the liver tumors). If I could have an amazing race after being in the hospital, then I can work on my treadmill workouts after feeling sick.

If I had a race that I was working toward, I would push myself to work harder in my workouts because I know what I have to be able to do to match what I’ve done in the past and I usually push myself to do more than that. I have a goal in mind that I’m working toward and I didn’t realize before how important that is for me in my workouts. I really need another race to know is coming up to keep me accountable and working hard. Otherwise, I can take it easy but still feel like I’m doing a good job because I’m there for my workouts.

I need to look at my schedule to see what 5Ks I could possibly do and which ones aren’t too expensive. And I am going to think about doing that 10K in April but I’m really torn if I think I’m ready for that or not. But the planning needs to start happening because if I don’t then these races will happen and I won’t be a part of them. And as hard as it is to believe, I think I actually miss doing 5Ks. They have been a part of my life for a while and it feels weird not to be doing them or having more medals to add to my collection. Hopefully I can figure out a plan to keep doing them so that I don’t feel like something is missing in my workout life.

Finishing Hell Week (or I Need To Get Back To Running)

After doing 4 Hell Week workouts the week prior, this past week I only had to do 1 more Hell Week workout in order to earn my shirt. Even though I was tired from having my first 5 workout week, I knew this past week I wanted to stay on track and do a 4 workout week. It’s nice that 4 workouts a week is becoming so normal to me, but I’ll admit that I think that after a 5 workout week I probably should have taken things a bit easier.

Monday’s workout was the final Hell Week workout for me (there was another Hell Week class on Tuesday, but I wasn’t going to be working out on Tuesday). This time the class was called Inclines Of Death. I was prepared for this to possibly be the hardest of the Hell Week classes, but I think I lucked out by having this class be a 3 group workout. It wasn’t as tough as some of the other Hell Week workouts but it was still a tough day.

I started on the floor this time, but the floor and rower people worked together (kind of like a partner workout). On the floor we had triceps, chest presses with weights, chest presses with straps, rows on the straps, hammer curls, and rows with weights. We had some of those moves and then we tagged out the person on the rower and did a 500 meter row. When we were done on the rower, we tagged the floor person and repeated things. And when it was my turn on the rower, it was the same thing as the floor except that I didn’t set the pace. So I rowed until I was tagged by the floor person and I did the floor work until the rower tagged me.

The last rotation for me was on the treadmill which was all inclines. Because I had done so much on the floor and the rower my body was not really too happy to be on the treadmill. I ended up walking everything at a much slower speed than I’m used to. The format for the treadmill was to go up 1% every 30 seconds until we maxed out and then we went down 1% every 30 seconds. When we were working on decreasing the inclines I decreased it to 8% and then stayed there for the rest of the treadmill time.

I didn’t love that I ended Hell Week with a workout that wasn’t to the best of my ability, but I still completed 5 workouts and earned my Hell Week shirt. And not only was this day the day I completed Hell Week, it was also my 600th Orangetheory workout! That’s pretty amazing and I am proud of myself!

Wednesday was a run/row workout that focused on strength and power. Because of some issues traffic I got to the workout a bit later than normal and had to start on the floor instead of on the treadmill (there will be a studio opening up in a few months that will cut my commute to my workout from 30 minutes to 5 minutes and I can’t wait!). The floor was focused mainly on squats and my thighs were feeling it! We had goblet squats, regular squats, weighted squats, jump squats using the straps, and lunges to squats. We also had pull overs, jumping presses, and ab work.

After the floor, I got to work on the run/row. Usually a run/row is one long block for that half of class, but this time we had 2 blocks. The first run/row block was decreasing distances with increasing inclines and increasing rows. The second block was increasing distances with decreasing inclines and decreasing rows. I ended up walking all the treadmill segments but I was able to keep my speed at my normal speed and the inclines at the inclines that were recommended to do (instead of a lower incline). And my rowing wasn’t super fast, but I finished in under the recommended time each time I was on the rower.

Friday ended up being kind of a run/row too. It was pretty great to have 2 run/row days in a week since they tend to be my favorites. But this time, everything was timed and we weren’t on our own to switch back and forth. Everything we did was a distance challenge. We had a 6 minute challenge on the treadmill, then a 3 minute challenge on the rower, and then repeated both things. On the 6 minute run challenge, I would have loved to run the entire thing. But I realized that I hadn’t done a lot of running lately (which I really need to fix) so I had to do the 6 minutes with run/walk intervals. Both times I did it I ran for 2 minutes, walked for 1 minute, ran for 1 minute, walked for 1 minute, and ran for the last minute. But I did increase my speed for the second attempt so I was able to get farther than I did the first time.

When I was on the rower, I wanted to focus on keeping my wattage up but my speed down. It’s tough to do that since my wattage only seems to get high when I’m moving really fast. But I did my best to figure out quickly what a good pace would be that I could try to do for the entire 3 minutes. The goal was to get between 600-900 meters in 3 minutes. The first time I got 627 meters and the second time I got 634. Unlike on the treadmill, I can’t really tell if I’m going to beat my time or distance. While I can see if my speed or wattage is higher, it’s tough to tell if I’m doing better. So it was a surprise to me that I beat my first row!

The floor was 3 blocks. The first block was a long one with deadlifts, alligators on the straps, and pushups. The deadlifts were supposed to be single leg deadlifts and I did do one round of them like that but while holding onto the bench to keep my balance. I know it’s good for me to work on balance but it’s tough to do with my hip issues. But challenging myself with these were good for me. But I wasn’t able to do more than one round as single leg work, so the other times I did them I did them with both feet on the ground. The second block was skier swings, hip bridges, and toe touches. And the last block was a 3 minute core blast.

Saturday was a 3 group workout that had endurance, strength, and power. I went into the workout with the intention of doing running, but I had a combination of a bad hip day and horrible nausea. So again, running wasn’t in the cards for me. On the treadmill, we had 2 blocks. The first one was more endurance based with longer push paces. And the second one was more strength based with working with the inclines up higher. I was able to do my incline work a bit higher than I normally do which was great since I was a bit down on myself for not running at all.

I was on the rower next where we also had 2 blocks. Every block was focused on 1 minute rows for distance. On the first block, we had wall sits between each row. And on the second block we had squats between the rows. I know that I can do 300 meters in a minute if I work really hard, but I also knew that I’d be doing lots of attempts at 1 minute rows. So I just tried to work on keeping my pulls long on the rower and I averaged around 230 meters each time (which is better than the 200 meter minimum we were supposed to do). The wall sits were much easier than I expected and I was able to balance a lot better than I could the last time I tried doing them.

And on the floor, we had a mix of things. We had squats to shoulder presses, triceps, squats with flys, knee tucks, and hip bridges. I was starting to feel super nauseous on the floor and that wasn’t helped by going from standing to laying down as often as we did. I just tried to keep breathing and going slow, but I was really waiting for class to be done because I didn’t want to feel any worse.

Overall, it was an ok workout week. With each individual day, I thought I had done well. But as I look as the week as a whole, I’m a bit disappointed with myself. I know that there have been outside circumstances that have preventing me from running or making all the progress I have been hoping to make, but I don’t want to make excuses for myself. I know that I can do better and I need to make myself do better. I want to be running more often and seeing what new running goals I can hit. It’s been a while since I’ve had a big running accomplishment and I think I’m due to make that happen soon.

Welcome To Hell (or Pushing Myself Even More)

This past week of workouts was the beginning of Hell Week. Today is actually the last Hell Week workout for me so I can earn my free shirt, but I did 4 of the 5 workouts I need to earn that shirt this past week. And because Hell Week was going from Tuesday to Tuesday, I ended up doing my first ever 5 workout week in order to get in the workouts I needed!

Monday was my only non-Hell Week workout. It was a mix of power and strength and it was a 3 group class. Because I knew that I’d be doing 4 Hell Week workouts that week and this was the beginning of 3 workouts in a row, I knew it was in my best interest to walk all the treadmill work. We had 2 blocks on the treadmill. The first block was longer pushes that I did at 6, 8, and 10% incline. The second block started with 30 second intervals and ended with 45 second intervals. But that second block was a bit tough so I ended up doing everything at 6% incline instead of working on my inclines like I did for the first block.

The floor had a very interesting first block. It was one long move that included bicep curls, squats, shoulder presses, and lunges in a fluid motion. So instead of doing a set of each thing before moving on, it was just one long movement. I was surprised that I didn’t find this as difficult as I thought it would be. Something about the order of the movements and continuously going helped me and it felt kind of badass to be doing it! The second block was more of a normal format with squats, row work with weights and straps, and mountain climbers. And on the rower the first block was 500 meter rows with lunges between each set and the second block was 250 meter rows were we worked on stroke counts.

Tuesday was day 1 of Hell Week and the name of the workout was Don’t Fear The Burpees. While the burpees were bad, it seems like the rower is what I needed to be scared of that day. I had run into one of my coaches in the parking garage before the workout and he recommended that I start on the rower instead of the treadmill for this workout. And I’m so glad I listened. On the rower, we had 3 rounds of 6.5 minute rows for distance. The first 2 rounds were coached where we were told when to do base, push, or all out paces on the rower. And the last round was on our own and just trying to get the best distance possible. Round 1 I got 1335 meters, round 2 I got 1354 meters, and round 3 I got 1372 meters so I was very happy to have made improvement with each endurance row.

After doing all that rowing, I was very nervous about the treadmill workout which had all the burpees in it. My legs felt like jello and I knew that I had to walk on the treadmill. The fact that I walked at my normal power walking speed was a victory enough for me because I was feeling so tired. The treadmill segments were all pretty short and after each segment we headed to the floor to work on burpees. There were 4 types of burpees we had to do and each round we did more of each type. I only made it to the third round because I was taking a lot of breaks. But I was still glad I did the rowing first because I don’t think I would have done any better if I had done things in the opposite order.

Wednesday’s Hell Week workout was called Don’t Breathe. This was originally going to be another walking day for me since this was my 3rd workout in a row, but as soon as I saw what the workout would be I decided to work on running. The first block on the treadmill was 8 rounds of 30 second all out paces followed by 30 second walking recovery. I was able to do all 8 of those at 5mph. The next block was 5 rounds of 45 second all out paces followed by 45 second walking recovery. And the last block was 3 rounds of 1 minute all out paces with 1 minute of walking recovery. And we ended with a 90 second all out. For the second and third block, I did all the running at my normal push pace of 4.5mph. But to do that much running felt awesome and I was so glad that I was there for that workout!

The floor was 1 long block with progressive work. Every round started with the same 3 things (bicep curls, tricep work, and rows on the straps) and each round we added one more core movement to the end of that. The core work included bicycle crunches, regular crunches, heel taps, and hip dips. Also, each round we had increased the number of reps we had with the first 3 moves of the round. We started at 10 reps and the last round was 25 reps. It didn’t seem too bad in the beginning, but at the end it was very difficult to do 25 bicep curls or rows on the straps. While this wasn’t the hardest Hell Week workout, it was still tough and I pushed myself a bit more than I normally would.

Friday’s workout was called 28 Reps Later. I wanted to run, but I was dealing with a bit of lack of sleep and just wasn’t feeling like I could. The treadmill work was all runs for distance which I usually love for running but this day was just something I had to get through. We had a 3, 4, 5, and 6 minute run for distance and I really didn’t focus too much on the distances I was getting. But I did try to play with both incline and speed with my walking. So when we were doing longer pushes, I would first increase my speed from 3.5 to 3.6mph and the next minute I would bring the speed back down but increase my incline. It was something different from what I normally do and it helped to make the distance runs more interesting since I wasn’t focused on the distance.

The floor work is where the name for the workout came from. We had a slightly different format where we did 28 reps of one thing before going to the rower to do a 280 meter row. Then we’d come back to the floor and do 28 reps of another thing and did the rower. So it felt a bit long since there wasn’t any variety in the floor work between each row, but I tried to break things down in my head so I wasn’t just waiting to get to 28 reps. The moves on the floor includes walk outs to push ups, lunges, side plank crunches, and pop jacks. My rowing wasn’t anything great and I was almost using it as recovery time after doing so many reps on the floor.

And Saturday was my first time having a 5th workout in a week! I wasn’t sure if I’d be able to do it, but I’m so glad I did. I had to take it easy because I was dealing with a bit of hip pain that day, but that was ok because it was a 3 group workout. This one was called Thighday The 13th and I really felt like my thighs were on fire. Every section had 2 blocks and I started on the treadmill. The first block was rounds of 90 second push paces with inclines. The idea was to get to 13%, but I was keeping it at 6 and 8%. And the second block was rounds of 45 seconds at 13% incline and then we went behind our treadmills where we did 13 goblet squats and then 13 normal squats. For this block, I did have the treadmill at 13% since it was only for 45 seconds but I decreased my speed a bit.

On the floor, the first block started with hop overs and then had skier swings, tricep work, and push ups. The second block was mountain climbers, squats, froggers, and lateral raises. I felt pretty good on the floor and it didn’t seem too tough for me, but that could be that I wasn’t feeling as tired from the treadmill work. And the rower was kind of the opposite of the treadmill. The first block was either 130 or 260 meter rows with 13 goblet squats and 13 regular squats after each row. And the second block was 90 second rows for distance. We had 3 rounds of those and I got 315, 325, and 349 meters on those. I was very happy to get better with each row even though I was getting more tired each row.

By the time you are reading this, I’m probably done with my workout today so I got my Hell Week shirt! But to know that I did my first 5 workout week this past week was almost a bigger victory. It wasn’t that long ago that a 4 workout week seemed to be impossible and that is now the norm for me. I don’t think a 5 workout week will become the norm for me, but I’m not saying never. But to prove to myself that I am stronger than I thought I could be is exactly what Hell Week is all about. And to not only do those workouts successfully but to do more workouts in a week than I ever have is the best thing ever!

Feeling More Back To Normal (or A Good Week Of Hell Week Prep)

After having weird workout weeks the past few weeks, I’m happy that this past week was almost back to normal for me. I’m finally feeling almost better from this cold that I’ve had for a few weeks and I was able to push myself more in my workouts. It wasn’t always back to what I know I can do, but it was much more normal. And that’s good because this week is going to be a crazy workout week (but more on that in next week’s post).

Monday’s workout was a power workout. Normally I would work on my running, but I wasn’t feeling ready to get back to running that day. But I was finally back at my normal treadmill speed for power walking. It still felt a bit fast to be back at that speed, but it was something I could do for the shorter segments that we had on the treadmill. Everything on the treadmill was a push pace to an all out pace and the longest segment was 2 minutes total. All of the all out paces were 30 seconds long and the push paces varied. While I wished I had been able to run, I was just so happy to be back at my normal treadmill speed.

The floor work was 2 blocks. The first block was push ups, chest presses, and single arm snatches. And the second block was pull ups on the straps, skaters, plank work, and crunches. Most of the floor work was uneventful for me (which was actually a good thing because it meant I was back to normal), but my skaters were significantly better than they ever have been. I had much better balance than I could remember and I was able to jump to the side further. I have no idea how that got better, but it was pretty exciting. And on the rower we had 2 blocks. The first block was decreasing rows with squats between each round and the second block was increasing rows with lunges between each round.

Wednesday was the workout that made me feel the most like myself this past week. It was an endurance run/row day and the run/row started with a 1 mile run. I know that I’ve run for a mile without stopping before, but I hadn’t really done any running for a few weeks so I didn’t want to push it that much. But I still wanted to push myself so I decided to go for longer intervals that I normally do. I did 3 minutes of running and then 1 minute of walking. Sometimes the 3 minutes were tough to get through, but I just tried to zone out and not think about it too much. I increased the speed for the last minute because I really wanted to see how fast I could get the mile done in. I had a goal originally of just being under 14 minutes, but I ended up beating that by quite a bit.

It wasn’t my best mile time, but it was one of the better ones I’ve had. After the mile run, I went to the rower for a 400 meter row. Then I was back on the treadmill where I was going to do the rest of the run segments as a power walk. I was only partially through that run segment when time was called to switch to the floor. I know that I would have gotten further through the run/row if I had power walked the first segment (it would have only been .5 miles instead of a full mile), but knowing that I was able to run like that again was worth the limited run/row work I did.

The floor was 3 blocks that all had a focus on shoulder work. That was nice after my legs were feeling pretty tired from the run/row. The first block was front raises, triceps, and biceps on the straps. The second block was ground to press with weights, plank leg raises, and tricep work on the straps. And the last block was strap Ys, strap roll outs, and crunches.

Friday was a power day, but it felt like an endurance day to me. So I didn’t do any running on the treadmill even though I probably could have done some. The treadmill work had 3 blocks. The first block and second block were similar with a 3 minute push pace to an all out pace plus a stand alone all out pace. Because it was a longer push to all out pace, I knew walking would be the best option for me. But again I was back to my normal treadmill speed and inclines so I was happy with that compared to the slow treadmill work I had been doing the week before. The last block on the treadmill was all shorter push to all out paces and I probably should have tried to run those. Something was holding me back, but I think it was just a mental block.

On the floor, we had a mix of floor work and rowing. The first block was on the floor and had goblet squats and single arm swings. Most of the time I will do both of those moves with a 20lb weight, but this time I pushed myself and used a 25lb weight. The second block was on the rowers where we had 200 meter rows with squats using the medicine ball in between each row. The goal was to get faster each time we rowed, and I managed to take about a second off each time I did a 200 meter row. And the last block was strap rows, squats, and plank work. While I left that workout regretting not working on my running, using heavier weights made up for that in my mind.

And I made it to my Saturday workout so I was back to my 4 workout week! This workout was a mix of endurance, strength, and power. I started on the treadmill where we had 2 blocks. The first block had a 3 minute push pace, a 90 second push pace, and a 30 second all out pace. I ended up walking all of these because I was feeling a bit off when I started the workout. Fortunately, by the second treadmill block I was feeling more like myself because it ended up a good block to do some running. For that block we had a 30 second all out pace and after we did that we did frogger squats. After the squats, we went back to the treadmill for another 30 second all out pace but we increased the incline by 1%. In that block, I was able to run a 30 second all out pace at 1%, 2%, 3%, and 4%. I rarely run on inclines but 30 seconds is short enough to feel ok doing it.

After the treadmill, my group moved to the floor. On the floor we started with strap work, lunges with uppercuts using weights, and ab work. And on the next block we had chest presses, triceps, and walk outs to plank jacks. The floor work was a bit tough for me, but I used heavier weights than normal for my chest press and triceps so that might have been making things difficult. And finally I was on the rower where we had decreasing rows with squats between each round and timed rows at the end.

I’m glad that I got back to my 4 workout week. I needed this sense of normalcy back in my life. And it’s still crazy to me to think that having a good workout schedule gives me a sense of normalcy. This week and the beginning of next week will be Hell Week and I’m as ready as I can be for it! But it’s not only Hell Week, this week will be my first attempt at a 5 workout week and next week I will be hitting a milestone workout. But that will all be shared soon.