This past week of workouts were really great for me. I had some pain issues, but I was able to push through them most of the time and make the most of each workout. I knew going into this week that I was recovering from a week (and weekend) where I had gone out for a lot of dinners that were splurges. And I knew that on Christmas I’d be getting Chinese food and I wanted to work out in preparation for that.
Monday’s workout was a strength day where we switched between blocks. I knew that I would be doing a lot of walking that day, but I also made it my intention to try to push myself on my inclines and walking speed. And I had extra motivation to do so because JZ, who used to be my Wednesday coach, was on the treadmill next to me! I did run when we had flat road push and all out paces (where were all a minute or under). But when the pushes were on inclines I stuck with walking. I did bump up my walking speed a little bit and my inclines were between 6-10%. I think I might have been able to do a bit better, but for some reason I held back.
For our floor blocks, we did have some rowing. It was a 200 meter row, which is a sprint, and I was able to get those done pretty quickly. We also had some squats and back work that involved weights plus some rowing moves on the straps. We finished that workout with a 5 minute core blast and I thought I’d be fine doing them. But once we started, my stomach started cramping a bit. The sit-ups were tough but I was able to modify things and just do crunches when I couldn’t do what we were supposed to do. And when we had the 1 minute plank hold, I tried to stay up as long as possible, but only made it about 30 seconds before I had to take a break.
Wednesday’s workout was endurance, strength, and power and it was also a run/row. This was a pretty fun run/row for me. The first round was .5 miles if you were a runner and .25 if you were a power walker, so I did .375 with 2 minutes of running and a walking break. Then I had a 100 meter row which was nice and fast. Then it was a .35 mile run at 3% incline and I did .25 miles at that incline with 1 minute interval. Then it was a 250 meter row. Then the incline got tough and I did a .15 mile run at 5% incline. I wanted to do the entire thing as a run, but I was too tired so I did my 1 minute intervals instead. Then a 400 meter row on the rower. I finished the run/row with a .15 mile run at 3% with 1 minute intervals. It was a tough run/row, but it felt really awesome when I finished it!
On the floor, we had a good mix of upper and lower body work. We had some squats with weights and I was able to use 20lbs for those. Then for the shoulder work, I was using 15lbs. The rest of the floor work wasn’t with weights. We had ab work, bicep curls on the straps (I feel like it has been a while since I’ve had to do those!), rowing on the straps, and plank jacks. It was a really good workout and I was pretty happy with all the work I did that day especially since on Monday I didn’t run for any of the incline work.
Friday was another strength day. I’m not sure how I got so many days with inclines on the treadmill but I did. I’m not a huge fan of running on inclines, but I took this as a sign that I was meant to work on them. We had some push paces at 2 and 4% and I ran all of those. When we had higher inclines, I walked for those. We had 2 sets of 3 minute hill climbs and I walked those entire climbs at 6, 8, and 10% inclines. And all of our all out paces were at 2% inclines and I did run for all of those, but I did it at a slightly slower speed than normal. Overall, I was totally happy with my running at inclines that day.
For the floor work that day, I did struggle. My right arm was bugging me (I think I might have slept on it funny) so I had to use lighter weights than I would have liked to. The weights felt too easy, but when I used the heavier ones I could barely lift them. It was a weird feeling, but I just had to go with the lighter weights and be ok with them. The very last floor block was actually a rowing block for 6 minutes. My stomach was having some really bad cramps while on the rower so I was taking breaks pretty often.
Even though my Friday class ended on a slightly negative note because of the rowing, I still had a smile on my face during class. That’s because my Friday coach, Bruce, was wearing the Santa hat I got him 2 years prior. He’s worn that for the workout or two before Christmas each year and it does make me really happy that he does that.
And since I wanted to get ready for my Chinese food on Christmas, I did a workout on Christmas Eve as well! This workout was a 3G workout and it was the workout where you pull assignments out of stockings to find out what you have to do on the treadmill, rower, and floor.
I started on the treadmill for that workout. My first card said I had to do a 45 second push pace at 4% incline followed by a 30 second all out pace at a flat road for 4 rounds. I was able to run for all of it and did a walking recovery between each round. The next card I pulled was to do .24 miles, 1 minute of walking, and then another .24 miles. I did it as 1 minute intervals and I didn’t get through all of that but I got through most of it with my intervals.
Next, I was on the rower and I pulled a card that said do to 240 meters, a 20 second recovery, and then another 120 meters. That was for 3 rounds and it went pretty well considering how much I struggled with my rowing the day before. The next card I pulled was to do a 2400 meter row. I knew that there was no way I could get that done in the time that I had left, so I just focused on rowing for the rest of the block the best that I could.
My last block was on the floor and for that we either were going to pull a card that said we had to do the coal moves (which were the tough ones) or the present moves (which were still hard but easier). I ended up pulling the present card, but I had to do 24 reps of each move which made it seem harder than the coal ones would have been! The moves I had to do were single arm snatches (I did that with a 20lb weight), full squat shoulder presses (15lb weights for that), squats, tricep push-ups, and full sit ups. I just made it to the end of my second round when time was called. We finished with a 3 minute core blast and while there are still some ab moves that are very tough on me, I managed to do most of it without modifications.
Like I said before, since I know I’m not going to make it to my workout goal for 2016, I’m focusing on the intensity of each workout I have left this year. Even though some things weren’t as tough as I know I could have done, I think I did a pretty good job with my 4 workouts this week! I’ve only got 3 more workouts left in 2016 before I start my 2017 workouts. I know that I’m going to push myself as much as I can this week to end on the best note possible!