Tag Archives: dri-tri

Third Time’s Not The Charm (or Being Ok With An Ok Dri-Tri)

This past Saturday was the Dri-Tri at Orangetheory. This would be my 3rd DriTri, but even though I had done it before I was pretty nervous. I might have been more nervous this time because not only did I know what I was in for but I had high expectation of what I could do. But I also was nervous because I knew I didn’t feel as prepared this year as I had in the past.

My week of workouts leading up to the Dri-Tri seemed pretty good, especially with my running. I was really optimistic that while my rowing might not have been where I wanted it to be that I could make up the time for the overall timing with my running. Ideally, I wanted to beat my time on the rower, on the half 5K, and overall; but I would have been happy with just having a best on 2 of those things.

The morning of the Dri-Tri I was feeling a bit concerned, but I was excited to get there and do it. There were multiple heats for it and I got a space in the first one. It was later than I’m used to working out on a Saturday, but not that much later. When I got there, I got a rower and sat down while trying to calm myself down. I tried to focus on taking deep breaths and getting into a relaxed headspace. I knew that I didn’t want to overdo it on the rower and I was just reminding myself that I didn’t have to race anyone and that I could just focus on me.

Before we got started our coaches went over how the entire event would work. This was pretty familiar to me but the floor work always seems overwhelming when they go over everything that we have to do. Once we got back to the rowers to get started, I just kept reminding myself to take it easy because I knew that the row was going to take a while and I didn’t want to have to take breaks.

Once we got started, I tried to zone out. I didn’t look at the rower computer or really focus on anything. I just tried to keep my breathing and rowing to a pattern and steady. I did start a bit harder than I wanted to, but I quickly got into a comfortable rowing speed and was feeling pretty good. By the time that other people were done with their row, I started to focus a bit more again and see how I was doing. In my last Dri-Tri, my row was completed in under 9 minutes. This time, I was hoping to be done in under 8 1/2 minutes but I realized that it wasn’t going to happen.

I didn’t think I was going that slow, but I think that I wasn’t pushing hard enough with my legs. My wattage was lower than it should have been and that made my rowing distance go by slower. I knew I’d be able to get it done in under 10 minutes for sure, but I really wanted to be as close to my last 2,000 meter row time from the last time I did it. When I was done, I was exhausted and ready to move on. I was the last person to finish on the rower, but that was what I figured would happen. But I took almost 9 1/2 minutes to complete my row. It was pretty disappointing and I started to get down on myself. But I was still hopeful that I could make up some time on the floor and on the treadmill so my overall time was still improving.

On the floor, we had 300 body weight exercises. Those included push-ups, squats, step ups (or for me, lunges), hop overs, and plank jacks. We had a certain number of reps to do for each exercise, but to complete 300 reps we did them all twice. This part has been one of the toughest for me in the Dri-Tri because I’m usually so tired after the rower and it’s not easy to do all these exercises. Plus, I’m so competitive with myself so I don’t take all the breaks that I should. I’m not good at planning my breaks when they aren’t built into the workout so I usually go without breaks for the beginning and then take more breaks than I should toward the end.

The floor work was going fine for me until the first set of burpees. My hip popped out during those and I just figured I’d get it to pop back in and keep going. I pushed it back like I normally do and thought I got it done. But it kept coming out. This does happen from time to time and it’s really annoying when it does because it seems like it takes forever to make better. But I didn’t have forever to work on it so I just had to keep going and stopping when I needed to put pressure on my hip to make it feel better. I tried to count in batches so it didn’t seem so overwhelming when I was trying to count to 30 and that helped a bit. And like with the rower, I was the last person to finish on the floor before moving to the treadmill.

The treadmill part of the Dri-Tri is a 5K. If you are a power walker, you do half of a 5K. I originally thought that I’d try to see how far I could get into a 5K before I had to stop, but my official time would be with the half 5K since that’s what I’ve used every other time. I was going to do my treadmill work as a run/walk and since I had some great running earlier in the week with my workouts I was hopeful that it would go well. My big goal was to do the running as either 2 or 3 minute intervals with 1 minute of walking and see how that felt. But because of my hip, I barely made it 1 minute of running at the start before I had to walk.

I thought that maybe I’d just have to do 1 minute intervals even though I didn’t want to be slower than before, but when I tried to run the second time I knew my body just wasn’t having it. It was tough to accept that I would be walking the entire time, but I knew that I had to do it. I kept my speed steady at 3.5mph which is my standard base pace and I kept my incline at 4% which is also what I use for my base pace. I knew I could do it normally, but this wasn’t normal circumstances. My hip wasn’t happy and I had to take lots of breaks to try to make it feel better.

There were plenty of times I felt like giving up on the treadmill. And there were a few times I was close to tears because I was so mad at myself. I questioned if I did too much in my workouts leading up to this and made things harder on myself. I questioned if doing the Dri-Tri in general was the right decision for me. And I wondered where things went wrong and caused all the issues that I had that day. The other problem was that it takes much longer to do the half 5K walking than it does as a run/walk, so it felt like it was taking forever. But when I got close to the end I decided that I had to push myself and ran for the last minute or so until I got to 1.55 miles. This was not the best time I could have gotten on the treadmill, but it’s what ended up happening.

It’s slower than what half of a 5K would have taken me for the past few races, but again there was almost no running this time. And when I do 5K races I didn’t do 2,000 meters of rowing and 300 body weight exercises before my race, so I guess I can’t really compare it.

The first time I did a Dri-Tri, I wanted to finish in under an hour and I finished in just under 53 minutes. My second Dri-Tri I wanted to just do my rowing in under 10 minutes (which I did) and I did the entire thing in under 44 minutes. This time, I thought maybe I could do the entire thing in under 43 minutes and I could beat my rowing time. I didn’t beat my rowing time and my overall time was just over 50 minutes. I’m not happy with myself at all, but I’m trying to be. I know that not everyone can do this fitness event so just getting through it is an accomplishment. But when you have such high hopes for yourself it’s tough to accept something less than what you wanted.

I’ve spent the past few days trying to think about what I could have done better, but I think that things were just not in my favor that day. I don’t know if I could have changed anything and that’s part of what’s tough for me to deal with. But I keep reminding myself that this was just one time doing the Dri-Tri and I should have plenty of chances in the future to do another one. I can work harder on preparing and see what’s possible. But more than anything, I need to just remember that I did it and that’s the most important thing!

 

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Lots Of Running (or Dri-Tri Prep Week)

This past week of workouts was one that I was taking a bit more seriously than other weeks. I knew I’d be doing the Dri-Tri on Saturday (that’s going to be a post for another day) and I also knew that I probably hadn’t been training as much for it as I had in the past. I wasn’t super worried about how I would do in the Dri-Tri, but I also didn’t want to feel horrible when I was done. So I spent this past week of workouts trying to do the best that I could every day in the hopes that the training would get me ready for Saturday.

Monday’s workout was the 3 group workout that focused on power. On the treadmill, we pretty much did 90 second intervals the entire time that were push to all out paces with variations on how long each push or all out was (but they all added up to 90 seconds combined). I was able to run all of the 90 second intervals which made me happy. I do want to get my running intervals up a bit and the last 5K I did was with 2 minute running intervals. I’d love to be at 3 minute running intervals for my next race (which I’m not totally sure when that will be), so 90 second intervals was good practice and something that shouldn’t be too tough for me.

On the floor, we had 2 blocks. The first block was lunges, chest presses on the straps, and squats. I knew I’d have lunges and squats during the Dri-Tri and that we would have push ups so chest presses are close. And the second block was more lunges, squats using the Bosu, and plank work. And when I was on the rowers is was mainly sprint rowing work. The first block started at 400 meters and went down 100 meters each time with squats to bicep curls in-between. And the second block started at 100 meters and went up 50 meters each round with squats in-between. I wish I had a long row that day because I was nervous about the 2,000 meter row, but there wasn’t one that day.

Wednesday was a run/row day that focused on endurance, strength, and power. It was an interesting run/row because we had weight work between everything so it felt almost like a full workout just in the run/row. It started with a 500 meter row, then 10 front raises with weights, then a .1 mile run, and the round finished with 5 arm snatches on each side. Then the next round had the row go down 100 meters and the run go up .05 miles.

I told myself that I would try to run the run segments in full as long as I could. I figured that I probably would need to take a walking break when I got to the .25 mile run but I’d try to run the earlier segments in full. Fortunately (I guess) for me, I never made it to the .25 mile run so I did manage to run all the run segments that I had. And for the rowing, the 500 meter one was a bit tough because I went a bit too hard in the beginning. But the other rowing segments weren’t too bad and I was able to take it easy since I was tired from the running.

The floor had 3 blocks. The first block was squats with the Bosu, lateral lunges with medicine ball presses, kneeling wood choppers, and sit ups with rotations. This block was pretty hard for me and I was taking a bunch of breaks. The wood choppers were especially hard and I think it’s because we haven’t done them for a while and I’m out of practice. The second block had plank jack to pop jacks (which I had to end up doing as plank jacks only due to hip pain), crunches, and hip raises. And the last block was lunges using the straps and swimmers. I felt pretty strong during those last 2 floor blocks so that made up for feeling so off during the first one.

And Friday’s workout also ended up being a run/row day and it was focused on power. I knew I didn’t want to overdo things because of the Dri-Tri the next day. Fortunately this format actually worked well for taking it easier than normal. Our class was small so we ended up working in 1 group that all started on cardio instead of splitting up and having half of us start on cardio and half of us start on the floor.

The first block of the run/row started with rowing. We rowed 200 meters and then however long that took on the rower was the time that we ran on the treadmill. Each round we went up 50 meters on the rower and used that time for the treadmill. All of the times for me were under 2 minutes so I knew I could run it all. I kept my running at my usual push pace which is the pace I’ve been able to use for some of my distance running.

After that block we all moved to the floor where we had 2 blocks. The first block was a timed block with 30 seconds for each thing. We had bicep curls, squats, and skaters. We did the series of moves for 3 rounds and then moved on to the next floor block which was by the number of reps (not timed). That block had lunges, running man, and side plank rotations. And then it was back to the run/row.

The second block of the run/row was similar, but flipped. We started on the treadmill for a .1 mile run and then went to the rower and rowed for however long it took us to do the run. Each time on the treadmill went up by .05 miles and then we used that time for the rowing that round. I had a similar idea with the running as I had on Wednesday. I knew running .25 miles was probably going to be a run/walk but I could run the shorter ones in full. And again, I never made it to the .25 mile run so I was running them all in full. The rowing was all pretty much sprint rows since they weren’t too long so again I was a bit nervous about my lack of endurance row training. But the key was just trying to not go too hard in the beginning and to stay steady since that’s what I’d need to do with a 2,000 meter row.

The floor in the end was similar to the other floor blocks. We had one block that was timed and one block that was by reps. For the timed block, it was 3 rounds of 3 exercises for 30 seconds each. This time we had bicep curls on the straps, sumo squats, and skaters before moving on to the last block. The final block was squats, plank shoulder taps, and abs. That last block was a bit tough because I was tired and feeling a bit off that afternoon (I think I was dehydrated), but I made it through.

Even though I did a ton of running, I still know I haven’t been doing as much running as I should. Part of the reason has been that I’m not clear on when my next 5K will be so I don’t feel like I’m training for something. I usually have a 5K in November. This year it was supposed to be in October but nothing has been officially announced and there are no sign ups. And my race that I do in April seems to be changing and there might not be a 5K anymore. I’m still waiting on seeing what happens, but knowing that April might be my next race isn’t that much motivation. I need to find something other than a 5K to push me to work on my running so that when I have the Dry-Tris I will feel more prepared.

Mixing Up The Routine (or Almost PRs And Dri-Tri Prep)

This past week of workouts was an interesting one for me. I’m so set in my routine that when things change it can throw me off. And this past week, I couldn’t work out on Wednesday and I switched it to Tuesday. I don’t want to say that I’m set in my routine, but it is weird when I’m not doing my normal schedule. My Tuesday felt like a Wednesday, my Wednesday felt like a Tuesday, and I didn’t know what day it was on Thursday since I had 2 days off from working out. But I still managed to get my workouts in and it’s good for me to mix things up sometimes.

Monday was a 3 group class and we did a mix of a partner workout and a tornado workout. It was very unexpected but it was pretty awesome! It was a 3 partner workout for most of the class, but only the partners on the floor and treadmill switched. The treadmill partner did .1 all out runs 3 times with some recovery between and then tagged the floor person. I did the first and third .1 as a run and the middle one as a .05 power walk. When it was my turn on the floor, we had a mix of jumping jacks, push-ups, abs, pop jacks, and arm work. But I was never on the floor that long because my partner on the treadmill would tag me out.

My turn on the rower was in the middle of the workout and it was just a 10 minute distance row with some guidance of when to do push or all out on the rower with some recovery. Overall, the goal was to get to 2000 meters and I thought that was perfect because I have the dri-tri soon and 2000 meters is how we start the dri-tri. But in the 10 minutes I was on the rower, I only made it to 1700 meters and it made me realize that I need to work on distance rowing more to get ready for the dri-tri.

After the partner workout was done, we had a 2 minute tornado workout around the room. So we were only at each station for 2 minutes. On the treadmill it was a 1 minute push pace to a 1 minute all out. I was pretty tired by that point so I ended up walking it. On the floor we had 2 minutes of plank work. And on the rower we had a 2 minute row for distance and I was just under the goal of 400 meters.

While I’m getting pretty used to working out 2 days in a row, it was still very weird to me to work out on Tuesday. It’s pretty rare that I’ll work out then but it was the only time I could fit in the workout in my schedule unless I wanted this past week to be a 3 workout week (which I didn’t want). The workout was a mix of endurance, strength, and power and we did switch between the blocks. And I was very happy to start on the treadmill after all the times I haven’t been able to start on it lately.

There were 2 mini blocks on the treadmill for the 2 times we were on it. And all of them were pretty much the same format. We had a 1 minute push pace which I was able to run, a 2 minute hill which I walked, and a 30 second all out pace which I ran. I was happy that I was able to do a little bit of running and since I rarely run on hills I didn’t mind walking my hill work.

On the floor, we also had 2 blocks and each block started with rowing. The first block had an 800 meter row and the second block had a 400 meter row. Both rows were under the time we were supposed to be under, but neither were spectacular times for me. And besides the rowing we had squats, abs, planks, and lunges on the floor. Even though it felt weird to be working out on a Tuesday, it was the first workout in a while that felt totally normal to me. I felt like myself and that I was working out as hard as I could.

Friday’s workout was a challenging one. I knew going into the workout that we were going to have a 23 minute run for distance challenge. Usually I would check my records to see what I usually can do for those challenges, but I forgot to this time (I’ll come back to that). I’ve been pushing myself more with my running and have found that sometimes I can run for a lot longer than I thought I could. I was pretty certain that I couldn’t run for 23 minutes without stopping, but I figured that I could do my best and see what happened.

I didn’t follow any of the coaches instructions of when we were doing base or push pace because I just wanted to run at a steady pace that I know I can handle. And it did start off pretty rough and I debated if I just wanted to do some intervals instead. But I decided that I was just going to go for it and when it got to be too much that I’d take a walking break. I focused a lot on the clock on the treadmill and was telling myself when I was 10%, 25%, 30% done because it did help me think that I was doing ok. And I eventually decided that I would take the middle minute of the challenge as my first walking break. So when the clock on the treadmill said 11 minutes, I went down to a recovery walk.

Originally, my plan was to run the last 11 minutes after taking my walking break, but my body wasn’t going to do that. For the last 11 minutes, I took 2 or 3 more walking breaks (I honestly can’t remember how many I took) but they were each only about a minute. And when we got to the last minute of the challenge, I bumped my speed up a bit. My long-term goal for the 23 minute distance challenge is to be able to do 1.75 miles, so I was pretty happy with my distance when I was done this time.

But the problem was that after the workout was done I looked at my treadmill records and saw that my PR was 1.640. I was only 0.001 miles off of my PR and that would have been only like 1 second less of walking or bumping up the speed a tiny bit for a second or two at the end. That was so frustrating to see and I was a bit mad at myself. I know if I had looked at my record before the workout that I would have made the effort to beat it this time.

After the treadmill work, I was pretty exhausted and fortunately the floor work wasn’t too bad. We started with a 4 minute distance row, but for me I was more focused on just getting through the row and not seeing what my distance was. I did manage to get over 800 meters, so I was happy with that. Then we moved on to the first floor block which was all Bosu work. I had to make some modifications with my workout so I did squats with one foot on the Bosu instead of lateral hop overs, plank leg lifts (but I skipped using the Bosu), and running man. And the second block was  strap work, push ups, and crunches on the Bosu.  And we ended the workout with a 2 minute row for distance.

Even though I was pretty disappointed after my workout with being so close to getting a PR on my run, I was still pretty happy overall because I did manage to run for more time than I ever have before in class!

Saturday’s workout had to be a bit of a recovery workout for me. I was still feeling my long run and I knew that I wouldn’t be able to do what I can usually do in class. We had a mix of endurance, strength, and power and it was a 3 group workout. Each section of the room had 2 blocks and we did both blocks for that section before we moved on.

I started on the rower and the first block was a series of 30 second all out rows followed by lunges and squats. I didn’t stress too much about how far I was going each 30 second challenge so I didn’t reset my rower each time. I know I did at least 100 meters each time, but I really didn’t think too much about it. And the second block on the rower was decreasing rows starting at 500 meters with weighted swings between each row. I only was able to complete the 500 and 400 meter row before time was called (I was working on the 300 meter row then).

Next I moved to the floor where again we had 2 blocks. The first block was arm work, squats with weights, and seated knee tucks. The knee tucks are tough on my hip, but I was able to get through half of the set before I had to take a break each time. And the second block was pull ups on the straps, skaters, and plank jacks. And all of those ended up being much easier for me than I thought they’d be.

Finally, I ended up on the treadmill. I knew that it was going to be a walking workout no matter what. We did a lot of 2 minutes of work either on an incline or at a push pace (which means at an incline when you are walking) followed by base pace for the time we were on the treadmill. Since I wasn’t running and this was at the end of the workout, I didn’t really focus on what I was doing and felt like I was a bit on autopilot.

This week is the dri-tri and I’m hoping that all the work I’ve done lately will help me get a new best time. I know that it might not be possible, but I can still hope for it. But I know that this crazy workout week that I had last week was good prep work since I had a long row and a long run to use as training. I guess I’ll have to see how it goes when I attempt the dri-tri for the third time this week!

Dri-Tri Time (or Beating My Own Records)

As I mentioned in my workout recap post this week, my 4th workout of the week was the Dri-Tri at Orangetheory. I’ve done the Dri-Tri once before, and while it was tough I had a great time. I had such a sense of accomplishment when I was done with the event and it felt like I had really been able to push myself more than I ever knew I could. So when I saw that the Dri-Tri was coming up again, I knew I had to sign up.

I was hoping I could get one of my workout friends to join me, but nobody was able to do it too. But that’s ok since we had an amazing group of people doing it and a bunch of the Orangetheory staff was there to cheer us all on.

The first event of the Dri-Tri is the 2,000 meter row. I’ve been doing a lot of rowing lately and my power and speed have been improving quite a bit. But even though I’ve been doing significantly better on the rower, 2,000 meters is a long distance. We rarely do rowing that long (although we did have the 2,017 meter row in January) so I was feeling a bit unsure about my ability to do the rowing. Last year, I really wanted to do my rowing in under 10 minutes and couldn’t do that. So I decided to set my goal to something that seems reasonable and wanted to do it in under 10 minutes.

While I was rowing, I tried to zone out. I didn’t go that hard because I knew that I could do too much in the beginning and burn out. I wanted to keep a relatively steady pace and just hope that I could get through it quickly enough. I was starting to notice other people finishing their row and getting up, so I knew that I must be getting a bit closer to finishing my row. I ended up being the last person off of the rower, but that doesn’t matter since I was only competing against myself and what I was able to do last time. And I ended up not only doing my row under 10 minutes, I did it in under 9 minutes! I did my 2,000 meters in 8:45.2! That was so much better than I ever imagined that I could do.

But there was no time to celebrate my amazing row because it was time to move on to the second part of the Dri-Tri: the floor work. This was a set of 300 body weight moves that we had to do. There were 2 rounds of the floor work (each round had a total of 150 reps) and it consisted of squats, push ups, burpees, hop overs, plank jacks, and step ups (I had to do lunges instead of step ups). I was pretty tired from the row, but I knew that last time the floor work was a struggle and I needed to stay focused.

I was taking breaks for water, to wipe off sweat, or to catch my breath quite a bit. But each time I was taking a break was when I was switching moves and not in the middle of a set of something. While it’s nice to have things broken up into 2 rounds, it was hard to think after the first round that I had to do that all over again. And again, I was the last person to be done with that part but I was ok with it because I knew I had the treadmill still to go.

The treadmill portion of the Dri-Tri is a 5K run. If you are a power walker, you do half of a 5K. I knew I’d be doing run/walk intervals and thought that I would try to go for the full 5K this time instead of doing half like I did the time before. I had my intervals at 2 minutes running/1 minute walking and that was going ok for me. But my hips were starting to really hurt (which usually happens when I do rowing or floor work before the treadmill) and I realized that it would be best for me if I only did half of the 5K. I was a bit sad that I wouldn’t do what I set out to do with doing the entire 5K, but I also realized that this way I would find out exactly how much faster I was this year.

I kept my intervals up for the entire thing. My speeds were pretty stable except for the very end when I took it to a sprint for me so I could get as many seconds off as I could. And I was happy to see that my half 5K was faster than what half my 5K was during my last race by about 20 seconds.

This gives me high hopes that my race coming up next week may be a PR again! But I’m still worried about how I will do with a full 5K as a run/walk again. But I couldn’t focus on that because I completed my Dri-Tri! And when compared to my Dri-Tri last year, I took just over 9 minutes off my total time. That’s a pretty impressive improvement in my mind.

When I was done, there were still a few runners finishing their 5K run. I was more than happy to hang out and cheer everyone on because I know this is a pretty tough challenge to do. This is much more difficult than a regular class since you are not stopping between blocks to pay attention to instructions. Once the clock starts, you are on the go until you complete everything. And even though I was done in under 45 minutes, it didn’t feel easier than an hour-long class.

I’m so lucky that I’ve been able to do the Dri-Tri twice so far. And I know that I will be doing it again in the future. It may be another year before I do another one because of the timing of things, but I’m excited to see what I’ll be able to do whenever I have the next one. Maybe I can take more time off of my row. Or maybe I can do the full 5K! Whatever I can do, I’m just so happy that I’ve been able to prove to myself that I’m so much stronger and powerful than I was last year!

My First Dri-Tri (or Beating My Expectations)

As I mentioned yesterday, I did the Dri-Tri at Orangetheory this past Saturday. I have wanted to do the Dri-Tri a couple of times before, but they have always been on days that I couldn’t do it for one reason or another. I don’t do a ton of fitness events (mainly just my 5Ks), so to have something to train for and challenge myself with sounded awesome to me.

All the coaches at Orangetheory have been upfront about what exactly the Dri-Tri is. It’s a 2,000 meter row, 300 body weight exercises, and a 5K. For power walkers, you only have to do a half 5K but everything else is the same. And I’ve done all of those elements before. Technically I don’t know if I’ve ever done 300 body weight exercises in a row, but I figured that since it should take me a similar amount of time to finish as it takes to do a class it wouldn’t be that much worse than a class. I’ve done a 2,000 meter row and I’ve done a 5K (and I only had to do half of one), so I wasn’t too worried. But of course, the nerves just got worse every day leading up to the Dri-Tri.

The day of the event, I had to work in the morning (my heat wasn’t until 1:45pm) and I had found the perfect shirt to wear earlier that week.

Strong

There’s actually a workout shirt sold by Old Navy that has my word of the year on it! So of course I had to get it and I figured the Dri-Tri was the perfect opportunity to wear it!

When I got to Orangetheory that afternoon, they had our names on the treadmills and floor stations so there was no confusion on where we needed to go (and I was glad that I got one of my favorite treadmills). There were 12 of us in the heat (they have to keep it small so we all have our own stations) and we started with a group stretch and instructions on how the event would go. We had all the floor work demoed for us and there was only 1 thing that I couldn’t do because of my hip. I got my alternative given to me before we started so I felt pretty ready to go when we were going to start as a group.

Our first event was the 2,000 meter row. I’ve done that distance a couple of times in the past and I know that I can do it in under 10 minutes. But 10 minutes on the row is a long time and I knew it was going to be tough to get through it. I didn’t pay attention to the clock or the distance countdown and just looked at the treadmill in front of me and tried to get into a different head space. People were done with their rows starting at about 6 minutes in and I just kept trying to focus on not stopping. I’m happy to say that I only had to stop one time (the straps for my feet were getting loose so I had to stop and tighten them). And even though I was the last person off of the rower by about a minute and it took me over 10 minutes to get it done, I did it and was happy to say good riddance to the rower for the day.

I knew the floor work wasn’t going to be easy, but I really wasn’t prepared for how tough it was going to be for me. The floor work consisted of pushups (I did mine on my knees), burpees, step ups (I did lunges instead), hop overs, plank jacks, and squats. Each thing was a lot of reps (I think the smallest number was 20) and after we did the cycle one time we had to go back to the beginning and do it again to make it 300 body weight exercises. The pushups were fine and the squats were tough but not unbearable. But the burpees were pretty bad. My hips were starting to lock up and I was feeling a bit dizzy from going from standing to on the ground a lot. But I took breaks when I needed them and once I made it through the first round I knew I was half way through the floor.

The second round on the floor felt like it took so much longer than the first, but I also knew where I was going to hurt and I took a few more water breaks (and catching my breath breaks) than I did the first time. By the time I had finished it and moved on to the treadmill, I was one of the last people on the floor and I felt like I had already done more than a normal class. But I knew I still had 1.55 miles to go on the treadmill and the sooner I started it the sooner I would finish!

The treadmill sucked. There’s no other way to say it. It was pretty awful. My hips were in so much pain and I knew that there was a good chance this would happen. After doing floor work, my hips don’t always seem to be right so walking can hurt. But since I had to do things in the order of the Dri-Tri, I had to do the treadmill last. I originally thought I’d try to start the treadmill at 3.5 miles an hour, but after less than a minute I realized that was not a good plan. I pretty much did the entire 1.55 miles at 3.4 miles an hour and 6% incline. I had to take breaks every .1 miles or so to press on my hips (that helps to relive the pain), drink some water, and catch my breath.

After being on the treadmill for a few minutes, the first Dri-Tri finisher finished their 5K. People started to finish pretty close together and I was maybe only halfway through my 1.55 miles. By the time I was getting close to the end of my treadmill time, there were only 3 of us left (I was the only power walker in the entire group). I finished by 1.55 miles in a little more than 27 minutes and as soon as I was done I was ready to sit on the treadmill to rest. I knew I couldn’t do that so I stood up and worked on catching my breath and drinking more water. Eventually I sat down on a rower I watched everyone else finish.

My time for the event ended up being 52:40, which is much better than the hour I was expecting it to take me. I really had no clue how long I had been working when I was done (there was a clock on the heart rate screen but I forgot to look when I finished). I knew that it was under an hour, but I had no idea I could have done it in under 53 minutes. That’s pretty amazing and I think it’s a good time for my first every Dri-Tri.

Finisher

We all waited for the last people to finish their 5Ks on the treadmill and it was really great to cheer everyone on. At every stage we were being cheered on and when we were on the treadmills everyone was cheering for each person (it’s not easy to cheer on the rowers or floor). And as the last person was finishing their run, we were all clapping and cheering for them and they had such a huge smile on their face as they finished. It was such a wonderfully supportive room and I feel so lucky that I got to be a part of that experience.

Dri-Tri

They try to do the Dri-Tris at Orangetheory 2 or 3 times a year, so hopefully this is just the first of many for me. As long as I don’t have a conflict that I can’t get out of, I know I’ll be at the next one. It’s a struggle and challenge to do, but I like having things to work toward and now I just want to beat my time of 52:40 so I can say I have a PR!

Baby Steps Of Improvements (or Getting Ready For The Dri-Tri)

First, I will share that I did do the dri-tri at Orangetheory this past weekend. That is going to be tomorrow’s post (I think that event deserves its own post), but my workout week this past week was all about getting ready to do it. I decided on Monday morning that I was going to go for it, so I focused my workouts on how each thing was going to get me ready for it.

Monday’s workout was a switch day that had endurance, strength, and power. I signed up for the dri-tri just before taking Monday’s class, so I went into class feeling a bit nervous about if I did the right thing signing up for it. So I was not only grateful that we had a switch day, all of the blocks were on the shorter side. The treadmill portion of class went ok for me. The improvements in my speed that I had made recently were short lasting so I was back to my usual speeds on the treadmill. It’s frustrating when I was doing really well for a while to be back at my old speeds, but I just have to focus on what improvements I can make. On Monday we also had 600 meter rows, which aren’t sprints but I was grateful for them because I knew I’d have a long row during the dri-tri. The floor work was a lot of arms, shoulders, squats, and abs.

But at the very end of class, we had a little bit of time left so we all partnered up for a quick challenge. One person was holding a squat with their hands out while the other partner did high knees to hit their hands. I was able to keep a pretty low squat so my partner didn’t have to do too high of knees, but when it was my turn I knew I couldn’t do the running style of high knees. So I just pretty much marched in place and tried to get my knees up as much as possible.

Wednesday was a strength day, so that means hills on the treadmill. Hills are not my favorite thing to do, but I’m really trying to be better at them. This time, I’m pretty happy with how I did. My incline was between 4-10% for the entire time (10% isn’t that easy for me), and even though I was supposed to be at a higher incline at times I think I did a pretty good job. I was also able to do some speed increases on the hills which made me happy. After the treadmill work was done, we had a lot of heavy weight stuff to do on the floor. For my arm work and my lunges, I was holding 20 pound weights. For some arm things, I’m getting close to being able to use 25 pound weights, but I’m not quite there yet. But to do lunges with heavy weights makes me happy because for a long time I wasn’t able to use the weights while doing lunges. It’s still tough for me because of balance issues, but I’m starting to build my core up enough so that it is helping me build better balance. We also had a 500 meter row that day. 500 meters isn’t a long distance, but I was still feeling a bit tired at the end of it. And in my head, I just kept thinking that 500 meters is only 1/4 of what I have to do during the dri-tri, so that got to me a bit. But I just tried to focus on getting the row done and figured that since the row is at the beginning of the dri-tri I would feel different then.

Friday was another switch day with endurance, strength, and power. Again, the blocks were relatively short (I think the longest one was 8 minutes) so things were a bit easier for me. I actually ended up doing really great on the hills (still not going higher than 10% incline but the speeds were better). Since it was a switch day, I never spent that long on the treadmill and I started to worry about the dri-tri again (where I would need to do a half 5K on the treadmill), but I just looked at how far I got each block and tried to think about how that is a chunk of what I would do the next day. After the treadmill blocks were all done, I realized that maybe I should have done the bike instead since I was going to do treadmill the next day, but by then it was too late.

On the floor we had sprint rows (250 meters and under) that went pretty well for me. My biggest problem on rowing is that when I’m doing them my legs don’t always bend straight (they kind of butterfly out sometimes). And since I’m not bending straight, I’m not able to get as much power in my rows and I know I can. But for these sprint rows, I was bending much better than I think I ever have and the sprints went by really quickly. For the chest presses I was using 20 pounds weights and for my front raises (shoulder work) I was doing 15 pounds instead of 12 pounds. And we had a new move on the floor as well. It was a 4 point plank. Pretty much it was a plank with shoulder touches and then toe touches. I usually don’t do plank work on my toes because of my calf, but this time it ended up being easier to do the work on my toes than on my knees. They are pretty hard to do, but I managed my best and I don’t think I looked too awkward.

After my Friday workout, my nerves for the dri-tri were pretty high. I was thinking back what I had done this past week and tried to relate it to what I knew I would have to do on Saturday. But of course thinking like that stressed me out even more, so I tried to forget it all and just get a decent night sleep since I had to work in the morning before the dri-tri.

And that recap will be coming tomorrow!