This past week of workouts was an interesting one for me. I usually know what to expect with my workouts because I know which classes are 2 group classes and what classes are 3 group ones. I also have a good idea of what the workout will be each day because I have found an online forum where people post it each day. I like knowing what the workout will be so I can prepare mentally and physically for what I’m going to be doing. But this week things didn’t go as I thought they would and maybe that was a good thing for me.
Monday’s workout was an endurance run/row workout. I was expecting it to not be a run/row because it’s supposed to be a 3 group workout, but it ended up being a 2 group class instead. I think even though it’s posted as a 3 group one, it’s not going to be that way that often. I know some people aren’t coming to that class anymore because they don’t like the 3 group classes and because of that we don’t have enough people in class to make it 3 groups. But it was nice to have the run/row and I was happy that I was able to do it.
We started with a 1,000 meter row which I did without stopping but not in that great of a time. Next was supposed to be a .5 mile run on the treadmill. But my body wasn’t up for running. It was a combination of being tired and my hips hurting from sitting at Hamilton the night before. So I did the power walk version of .25 miles at 6% incline. Next was back to the rower for a 750 meter row and then another .25 miles power walking on the treadmill. I was on the rower doing the 500 meter row when time was called to switch to the floor.
Once I got to the floor there were 3 blocks and it was mainly arms and core focused. The worked out well for me because my legs and hips were pretty done after the run/row. The second block was interesting because we had 30 second intervals with plank work and running man and that was pretty tough. 30 seconds isn’t that long, but when it’s back to back it gets hard. And the last block was tough too because we had a core blast but had to do 3 burpees in-between each exercise.
Wednesday’s workout was a strength day, so I went into it thinking it would be a walking day for me. But that ended up being the perfect plan because half of the treadmill workout was designed to be power walking only. The first 2 blocks on the treadmill were normal strength ones. I run the 90 second push paces because they weren’t on an incline but I walked all the incline work. But the second 2 blocks were power walking blocks where everyone was walking. The inclines were supposed to be a bit higher than I normally do, so I was at a lower incline, but it was still everyone walking and I didn’t feel bad about not trying to run on inclines that day.
When I went to the floor, we had 2 blocks. The first block was bicep work on the straps, chest work with weights, and ab work. We also had a 300 meter row which I did in 1:15. Not a great row time for me, but if I’m being honest I wasn’t trying that hard on the rowing. The second block was tricep work, biceps with weights, and shoulder work. And we had a 500 meter row which I did in 2:23. Again, not a great time but I know I wasn’t working as hard as I probably should have.
Friday was an endurance day and I wasn’t planning on running because of that. But then when I got to class I realized we were going to do the 3 group format which meant less time on the treadmill. So I decided to try running and see what happened. We had 2 blocks on the treadmill and they all had the same format with a 1 minute push pace, base pace, 90 second push pace, base pace, and a 2 minute push pace to a 30 second all out pace. But the difference between the 2 blocks was that the base paces had different times. But to run all the push and all out paces was pretty awesome for me since I really expected to be walking the entire workout.
Next I was on the rower which was one long block. It was timed rowing with squats in-between each row. We started with 30 seconds and increased things by 10 seconds each round. Normally I love sprint rowing because I can do really well with it, but doing the squats in-between the rowing was tough and I wasn’t rowing as hard as I usually could. But it was a great block of work and was nice and challenging for me.
And I ended on the floor which was also one long block. It was deadlifts and work on the straps and then we had increasing numbers of exercises on the BOSU. Each BOSU thing was core work and while core work sometimes feels like a bit of a break and time for me to catch my breath, this time it was just constant work so I felt like it was just as tough as any other block I had done that day.
And I got my 4th workout in this week again. Saturday was a power day which usually means a running day for me. But that wasn’t going to be the plan for me this time. My legs were pretty dead from Friday’s workout and I ended up not being able to start on the treadmill like I usually do. I started on the rower, then went to the floor, and finally was on the treadmill. So by the time I was at the treadmill my body was not feeling like running would be happening.
There were 2 rounds in the 3 group workout so I spent 2 blocks on each section. With rowing, we had some distance rowing challenges. They were sprint rows but in the first block I wasn’t doing too great with them. They were decreasing distances with decreasing breaks between each round. But with the second block, we had 150 meter distance rows with some squats in-between. I was on my 2nd or 3rd 150 meter row when my coach came by. She normally gives me a challenge on the rower to do and she likes to make them pretty tough. I was averaging 40 seconds for 150 meters so she challenged me to do it in 30 seconds. I asked her to hold the rower because I knew I was going to go hard and I didn’t want it to move. She stayed there and I flew on the rower. I didn’t focus on the timer but watched the distance go down. And when I got to 150 meters, not only did I hit the goal my coach set but I beat it!
28 seconds is way faster than I ever thought I could do the row in! And I think my coach was pretty blown away by it too! It was a pretty high note to end my rowing with.
On the floor, everything was pretty quick. We had a variety of upper body, lower body, and core work. But the craziest thing we had to do on the floor were burpees with palms to elbows. But burpees and palms to elbows are tough enough on their own. But to combine them was almost just evil! I totally struggled with those, but I did my best.
And when I finally got to the treadmill, I started with trying to run the first push pace before realizing that it was just not safe for me to run. When I’m tired I can have sloppy running form and I didn’t want that. So I ended up walking on a day that I really was hoping to run. I felt a bit bad about walking because I knew I wasn’t getting as good of a workout as I would have liked to, but I just kept reminding myself that I was there and not sitting at home. Walking is better than nothing. And it was also my 4th workout of the week which is still something I occasionally struggle with.
No matter how much I try to prepare for my workouts, I guess the unexpected can always happen. Fortunately my fitness level is at the point where I can adjust and adapt as needed and my workouts don’t suffer too much. But I think I’m still going to prefer when I know what I’m in for when I walk into the workout.