This past week of workouts were very rowing focused for me. This could be because I’ve been making a lot of progress in my rowing and I want to continue doing that. I’ve got some really high goals that I’m trying to reach in rowing and it’s getting tough to get there since it’s now trying to take off fractions of a second in many cases. And because of my intensity with my rowing, I ended up starting off my workout week with what might be my funniest workout injury.
Monday’s workout was endurance, strength, and power mixed together. I was dealing with some odd hip pain (I think I slept funny) so when I was trying to run on inclines I was having some issues. I was able to run at 2 and 4%, but anything higher than that ended up being a power walk. In the endurance block, I was able to do the 3 minute push and pushes to all outs as runs (which is always a good thing). And for the power block it was a bunch of 30 second all outs and I ended up getting to 7 mph!
The floor was split into 2 blocks and the first one was a shorter block. It was chest work with the straps, hip bridge chest fly work where I could do the hip bridge part, and plank work (which again made me laugh because of my monthly challenge). The second block was a longer one with squats, squats to bicep curls, squat fly work, and push up with rowing with weights. And then we also had rowing sprints. It was supposed to be 100 meters to start and each time we got back to the rower it went up 100 meters.
I really wanted to PR on my 100 meter row and I know that in order to do that I have to go pretty crazy on the rower. I must have a ton of power and I need to have very long pulls. And I guess that I was going a bit too intense because somehow the seat of the rower went forward and I went backwards! My feet were still strapped in, the seat was under my knees, and my butt landed hard on the rails of the rower! It took me by surprise and fortunately I was able to bend forward to unstrap my feet and get up, but I couldn’t believe that happened to me. I’ve never seen someone fall off of the rower before!
My Monday coach, Brendon, told me that he’s seen it happen a few times when people are rowing super hard. And he said that I should look at this as a badge of honor because it doesn’t happen that often. He knew I was working on PRing on my 100 meter row, so when I went back to the rower I did 2 rounds of 100 meter rows instead of 1 round of 200 meters and Brendon was coaching me and giving me tips on what to do. I still didn’t beat my 100 meter time, but I’ve got some really great things to work on and I have a feeling that I’ll be getting a new PR soon.
After falling off the rower, I wasn’t sure if I wanted to have rowing on Wednesday but we ended up having some rowing again. My butt had some impressive bruises from falling off but I was determined to do my best. But since I started on the treadmill I had some time before I had to worry about that. Wednesday’s workout was a strength day which means hills on the treadmill. We had 3 blocks on the treadmill that each followed the same pattern: a push on flat incline, base pace, 2 minute push on a hill, base pace, and an all out on a flat road. The hill running ranged from 6-8% and I was determined to do what I could with the hills before going down to a walk. And somehow, I was able to run the 2 minutes on the hill each time! Even at 8% which has been a struggle for me to walk at in the past!
Because I was doing a lot of running on hills, I was able to get my 2 miles in on the treadmill. This used to be a huge accomplishment for me but lately it’s been happening most days that we don’t switch between blocks. But to know that I did this on a hill day was even more special since running on hills is something that has been tough for me since I started running.
On the floor we had 2 blocks and a lot of the work was squats or ab work. But I was really happy with that because I did get to test out how much stronger my core muscles are now with the ab work. I usually can’t do the core work that involves lowering and raising my legs because it bugs my hips. But because my core is getting much stronger the pressure isn’t as bad on my hips and I’m able to do them! And on the second block on the floor we had 300 meter rows. I’ve been working on getting my 300 meter row down under a minute again and while I was a little worried about falling off the rower again I wanted to see what I could do.
And to my surprise, I was able to do it in 59.9 seconds! I was so excited and then I realized my phone was over by the weights section and I couldn’t take a photo of the proof! So when I had another attempt at the 300 meter row, my only goal was to get 59.9 seconds again so I could take a photo. Not only did I do that, I took another .5 seconds off of my time. Those small decreases in time is all I can ask for at this point so getting half a second off is huge for me!
Friday’s workout was another day with endurance, strength, and power. With the endurance block on the treadmill, I was able to do my usual plan of running the push and all out paces and walking my base paces. But I did increase my base pace to 3.5 mph (instead of 3.4 mph) so that was pretty great for me. On the strength block, I ran when we were supposed to be at 2% but when I tried 4% my body was just too tired. I ended up walking everything else above 2% for that block. And the last cardio block was on the rowers with 30 second push, 30 second all out, and 30 seconds of rest. I really didn’t pay too much attention to how far I went but my wattage was pretty low for me so I know it wasn’t anything too great.
The floor work was more squats and abs! This was totally the week for squats and abs. I was able to do some single leg squats using the straps for support and did some good modified ab work. And the very end of the floor time was 30 second timed intervals of speed skaters, mountain climbers, and weighted torso rotations. It was tough to switch every 30 seconds and I sometimes wasted a bit of that time trying to catch my breath but it was a good challenge to end the workout.
Saturday’s workout was a tough one for me. I debated cancelling class because I felt like I might need it as a rest day, but I went and decided to do my best. It was an endurance day but since it was a 3G class I knew I wouldn’t have too much time at any particular part of the room. For the treadmill, I started the first push as a run and realized within 30 seconds that it was not going to be a running day for me. My legs felt like lead and I didn’t want to risk getting hurt. So I did the entire treadmill block as a power walker and noticed that I just couldn’t get my heart rate up into the correct zones. I don’t know if my heart rate monitor was acting up (I’m thinking about getting one of the new armband ones instead of the chest strap I use) or if my body is just really used to running so walking isn’t enough of a workout anymore. But I tried to not focus too much on my heart rate and just think about the workout.
After the treadmill I went to the floor where it was a lot of arm work. We had 2 small blocks with shoulder work, chest press, low rows with weights, bicep curls, tricep kickbacks, and a little bit of ab work. I was using some pretty heavy weights and was happy to see that they weren’t as tough as I thought they would be. I think I might be getting close to being able to increase my weights again on the floor work. And my last block was on the rower with 3 minute timed rows. The goal was to get over 700 meters and the first time I did it I only got to 640. But the next time was just over 700 meters so I was happy that I was able to reach the goal that was set.
It still surprises me how much I’m able to do in my workouts now. And the achievements I had in my rowing this week was beyond what I expected could happen right now! I do still have the bruises on my butt as a badge of honor for falling off the treadmill, but that’s ok. Now I just need to focus on what I want to focus on for my next set of rowing goals for the workouts over the next few weeks!