It’s been a few weeks since I’ve had a 4 workout week, so it was good to get back to it this past week. I am still on pace to hit my workout goal for the year, but I know that I can’t have too many 3 workout weeks in order to stay that way. I am trying to prioritize my workouts more again now, and by having a 4 workout week I think I did just that.
Monday’s class was a bit tough for me. I was having a lot of hip issues the entire class and I think it might have been due to me being in the car so long the day before. I hate when I have bad hip days because it’s tough for me not to push myself to do what I know I can do. But I tried my best to take things a bit easier. It did help that we had a bit of an odd format in the class. Our cardio was a mix of treadmill and rower and the floor was a mix of floor and treadmill. So while it wasn’t a switch day, we did switch back and forth a bit.
I was able to do my push and all out paces on the treadmill as a run despite my hip issues. And on the rowing, I got pretty close to some goals that I’ve been working on. We had 300 meter rows which I’ve been trying to get under a minute. I was able to do them in 1:01.6 which is pretty close considering that I wasn’t feeling right that day. But what threw me as a challenge in that workout is that the floor had an entire section that was plank work. Normally I don’t mind that, but Monday was day 1 of my new plank challenge. I hadn’t done my plank challenge before going to the workout, so I tried to do my best knowing that I’d be doing more plank work when I got home.
Wednesday’s workout was pretty amazing and I’m so glad that it was a class that I was in. It was a power day which always means short sprints on the treadmill. I love those because I know I can do some pretty great sprints and I get time to walk and recover after doing crazy speeds. This time, we did have some push to all out paces which were a bit longer, but a lot of the class was focused on very short all out paces (under a minute). I did most of the push paces at 4.5mph and the all outs right after them at 5.5mph, but I was going really fast for the stand alone all out paces. I was doing most of them at 6.5mph and got all the way up to 7.2mph at the end. And even though we had the walking recoveries between all of the fast running, I still did over 2 miles in under 29 minutes.
For the floor, we focused most on arm work which was a good break from using my legs. It was a lot of chest and tricep work with some pushups in there too. In the second block, we were on the rowers and followed the same pattern that the treadmill had with all out paces with recoveries. In 4.5 minutes on the rower, I was able to do just over 1,000 meters which is great for me!
Friday’s workout was a run/row (which I love!), but it was a challenging run/row. This time, we were doing hills with the run row and I was determined to run my hills. We pretty much had .1 mile runs with increasing inclines (starting at 1% and going up to 5%). There were also decreasing inclines but I never made it to that part of the run/row plan. Running on hills will probably never be easy for me but I’m so motivated to get better at doing them. I’m pretty ok with running at 2 or 3% and I used to be ok running at 4% but that’s become more challenging for me lately. And 5% has always been tough. But I managed to run every single hill (I did slow things down a bit for 5% but I was still running).
And for the rower, we pretty much had 100 meter row sprints. I had recently PRed on my row but of course I wanted to do better. But since I was coming off of the treadmill I was feeling a bit tired. I did take time to try to get my heart rate down so I could do a better row (which is probably why I didn’t get that far down the run/row plan) but I couldn’t get a new PR on my row. I was getting some higher wattages than I’m used to, but my stroke rate wasn’t as high. But it does give me hope that a new 100 meter PR might be coming up soon.
And when I moved to the floor, it ended up being pretty much one long block with adding exercises for each round of the floor work. We had a variety of burpees, shoulder work, using the straps for rowing work, and some ab work. And in the middle of the long floor block we did get a bit of a break (which was nice). But that break wasn’t easy because we were doing timed rounds of squats and 4 point planks. It felt like a pretty long floor block, but it was good and I felt pretty awesome after I was done with it.
I was a bit nervous for Saturday’s workout. It was my first 4th workout for a few weeks plus I had done the running on the hills the day before. And of course, this workout was running on hills again. I think that most of the time I would have just skipped running knowing that I had worked on my hill running earlier that week, but I decided to go for it and see what happens. Fortunately, the workout was a 3G workout so I was only going to be on the treadmill for about 15 minutes. We had push paces at 2, 4, and 6% and was able to run all of them. The 6% run was pretty tough and I debated about going to a walk, but I decided to stick it out and I’m glad that I did.
Next, I moved to the floor where we had 2 short blocks. The blocks were a mix of abs, upper body, and lower body work. We did squats, weighted rows, plank leg lifts, weighted arm fly, pullovers, and running men. And my last rotation was the rower where we had 2 short blocks as well. The first block was rowing with rests between each set and the second block was 250 meter rowing with squats between each set. My rowing was not that fast or that strong since it was the end of the workout, but I wasn’t trying to do anything too crazy at that point.
I’m so glad I got another 4 workout week in. It’s funny how not that long ago I was scared of 4 workout weeks and now I almost miss it when I don’t get in the 4th workout. Something feels like it’s not complete with my week if I’m not doing an extra workout in there. I do want to see about maybe adding some more workout stuff at home to do on my days off because I know that doing a little something every day is probably the best thing. But I don’t think I could do Orangetheory more days a week (maybe I could do occasional 5 workout weeks but not on a regular basis) but I want to see what else I can do to work on building up my physical fitness.