This past week of workouts ended up being one of the better ones I’ve had lately. I didn’t expect that at all, but I love when my workouts end up surprising me and I have some great accomplishment! Things didn’t really get awesome until the end of the week, but the entire week was still a good one.
Monday’s workout was a 2 group workout instead of the 3 group that we usually have on Mondays. There was a focus on endurance, strength, and power but for me I did most of the treadmill work the same way. I did my normal walking speed and my base pace incline was 4% and my push pace and all out pace inclines were at 6%. The endurance block was longer push paces with the pushes increasing throughout the block. The strength block was supposed to be hills, but I just used my 2 inclines. And the power block was 6 rounds of 30 second all out paces and 30 second walking recoveries. That last block was so tempting to try to run, but I chickened out because I knew I’d be going to San Diego right after my workout and I didn’t want to be in pain if running was going to hurt my toe.
On the floor, we started with upper cuts with weights, Y raises on the straps, and heel touch abs. The next block was upright rows with weights, bicep curls with weights, and skaters. I’m getting a lot better with the skaters and that surprises me since so much of it has to do with balance on one leg. I struggle with most single leg stuff, but somehow I’m not having as much trouble with the skaters as I do with the other stuff. And the last block was decreasing rows starting at 400 meters and going down 100 meters each round. And between each row we had frogger squats. None of my rows were amazing times, but they were all pretty decent and within the range I like to be in.
Wednesday was a strength and endurance day. There were 2 blocks on the treadmill and 2 blocks on the floor and we switched between each block. Both of the treadmill blocks were similar with 4 rounds of 90 second push paces followed by 45 second base paces. Both blocks also ended with a 1 minute push pace to a 30 second all out. But in the first block we were supposed to increase the incline each round and on the second block we were supposed to start at a higher incline and decrease it each round. But I kept my same plan with just 4 and 6% inclines. I did try 8% for a bit but it felt a bit too high for me. It’s been a while since I’ve had the higher incline so I think I need to start working toward that.
On the floor the first block had single arm chest presses, bicep curls on the straps, plank low rows, and tricep pushups. The second block had tricep work, shoulders, double crunches, toe touches, and a 300 meter row. I tried to make up for my lack of strength (aka incline) work on the treadmill by going a little bit heavier on my weights on the floor. I hate that I feel like I’m not pushing myself, but I also know that recovering from an injury is always frustrating for me because I always mentally feel ready to be back to normal before I’m physically ready.
But after feeling a bit let down on Wednesday, I totally made up for it on Friday! First of all, I was very excited for this workout because I knew my coach, Bruce, would be wearing the Santa hat I got him 3 years ago. This was the 4th year of a Santa Bruce workout and I feel so happy seeing him wear the hat that I randomly got for him my first year at Orangetheory.
But the festive outfit was only the start to my awesome workout. We had a run/row endurance day which started with a 1 mile run. I knew that there was no way I would be getting a PR on my mile, but I decided to use this opportunity to see if I could get back into running. The goal was to do the mile with 2 minute run/1 minute walk intervals but I didn’t know if I could do that or maintain it for the entire mile. But I wanted to see what could happen so I went for it.
It wasn’t an easy or pretty mile, but I think I did pretty decent. I was able to keep the intervals for the entire time except at the end I just kept running instead of adding in any walking. And I bumped up the speed at the very end because I wanted to see if I could be close to 14 minutes. Of course, after seeing what I got I was kicking myself that I didn’t bump up the speed sooner or went a little faster.
But considering that I hadn’t run in about a month it was a huge accomplishment to do any running at all, let alone do run/walk intervals for the entire mile! This wasn’t a PR, but it was one of my faster mile times so I was pretty excited about that! After the mile run, we had a 400 meter row. I was still catching my breath when I was rowing, so it wasn’t the best time. And because my mile took so long, I only was working on the next treadmill interval (which I did as a walk) before it was time to switch to the floor.
The first block on the floor was goblet squats, hop overs, and seated knee tucks. And the second block was lunges, pullovers, pushups, high rows on the straps, and running men. It was a tough floor block because each move was hard and the blocks were long. But I was trying to do the best that I could after the longer run and I think I was pretty successful on the floor work too.
After a really successful Friday, my Saturday wasn’t as great. It was a combination of factors including having some pain which was likely caused by the running as well as only getting about 2 hours of sleep (when I hurt I don’t sleep as well). It was a 3 group workout which did help because I wasn’t anywhere for too long. Each section had 2 blocks and we switched between each block.
I started on the treadmill and realized that it wasn’t going to be the best option for me. So within a few minutes I stopped the treadmill and headed to the bike to do that for my cardio. When I’m on the bike, I’m not as focused on the intervals but instead just trying to be consistent with my cadence. I know I didn’t get as much of a cardio workout as I would have gotten on the treadmill, but I also knew that if I had been on the treadmill it would have caused me to be in a lot more pain so I’m glad I avoided that.
On the floor, the first block was plank work, squats, and burpees. And the second block was arm swings with weights, mountain climbers, and lunge hops on the straps. And on the rower the first block had all out rows with recoveries. And the second block was timed rows with squats using medicine balls between each row. I wanted my rowing to be great, but it just wasn’t my day for that. I know that my workouts suffer a lot when I’m tired, but sometimes it’s not my choice to be tired and I just have to do the best I can.
This week of workouts will be a bit weird with my schedule, but I’m still getting them in. I’m excited to know that I’ve really done amazing with my workouts in 2017 and can’t wait to see what the last few workouts of the year have in store for me!