I didn’t realize this going into this past week of workouts, but this week was my 3 year anniversary at Orangetheory! It’s so crazy to think how 3 years ago I had my first class that was so tough I could barely walk the next day. I’ve come so far in those 3 years and I’m just so grateful that I was given the opportunity 3 years ago to try a class. I never thought I could fall in love with a workout so much, but here I am 3 years later loving things more and more and wanting to push myself further and harder.
Monday’s workout was a 3G because it was a holiday. Holiday workouts are always like that, so I was prepared going into class that it would be a 3 group workout. I started on the treadmill and it essentially was a 15 minute run for distance. It really was more like run 1.5 miles, walk, and then run more; but I knew that I couldn’t do 1.5 miles in 15 minutes so I looked at it as 15 minutes for distance. I had never run for 15 minutes before, but I’ve done close to that so I figured I should go for it and see what happens.
I did the first 12 minutes at 4.5 mph and tried to kind of go into my head and just think about anything other than running. I went through my schedule in my head and did some blog post planning and just kept running. Then for the last 3 minutes I was bumping up the speed a little bit each minute just because I wanted to see how far I could get. I didn’t really have a real goal in my head for how far I wanted to go, but I figured 1.125 miles sounded nice to me. And of course because of how stubborn I am, I was able to do more than that and ran the entire 15 minutes without stopping! Sorry for the blurry picture, I was so out of breath at the end of the run!
Next, I went to the rower where we had a 2,000 meter row. We don’t have 2,000 meter rows that often, but I do have them when I do the Dri-Tri so I’ve done them a few times. I was not expecting to PR on the row since my PR was during the Dri-Tri when the rowing was first so I wasn’t tired. All I wanted to do was row the entire time without taking a break. And I wanted to see if I could be under 9 minutes. Those seemed like good goals considering I had just come off of a 15 minute run.
Again, I just tried to get into my head and think of anything other than the rower. I was daydreaming and just trying to keep a steady rhythm on the rower. It was tough not to go really hard at the beginning since I do that a lot on my sprint rowing. But I started slower than I’m used to and was able to stay pretty steady the entire time. I didn’t take a break, did it under 9 minutes, and I was only 12 seconds slower than my PR! That was totally unexpected!
The floor work that day was pretty varied and I focused more on form than anything else since I was so tired from the running and rowing. We had chest presses, deadlifts, pullovers, strap work, and plank work. By the time class was done, I was feeling on top of the world from all the awesome work I did!
Wednesday’s workout was a power day. Every block was 4.5 minutes long so I decided to challenge myself to run everything including my base paces. With the blocks being so short, I would only have to run for 4.5 minutes at a time before having a walking recovery. It would be more running than I’m used to, but the length of each run wouldn’t be too bad. I used my normal push pace speed to be my base pace and only increased the speed about .2 mph to be my push pace. That’s not as much of a difference as you are supposed to have, but I didn’t think I could do much more and still come back down to a run. It wasn’t easy to not have the walks that I’m used to, but this was a good test for me with intervals for 5K training. Maybe I can do 4 minutes running/1 minute walking next time?
The floor was also 4.5 minute blocks and each block had 2 moves in it so it went pretty quickly. We had lots of chest and plank work in those mini-blocks and we had rowing in the last block. It was a 100 meter row and I wanted to see if I could PR. I had thought that my PR at the time was 17.4 seconds so I wanted to beat that. I did the rows in 17.6 and 17.5 seconds and was a bit upset about that. But then when I looked at my rowing record tracking, it looks like my old PR was 17.6 seconds so it looks like I did PR after all! I’m not as good at tracking my rowing records as I am with my treadmill ones (mainly because I don’t always have my phone with me to take photos on the rower) but I’m working on getting better at that so I can focus on those records now too.
Friday’s workout was an endurance day where we didn’t switch between blocks. I didn’t try to do anything too crazy with my running since I had 2 very run heavy days already. The entire workout on the treadmill was basically 90 second pushes with bases in-between. The bases were between 30 seconds and 2 minutes and I did walk then for each one. I kept my pushes at my normal speed but worked really hard to sprint for the all out paces that we had (I got up to 6.7 mph). In the 29 minutes we were on the treadmill I got 1.95 miles done. So I was pretty much at my 2 miles in class target.
The floor work was in 2 blocks and the first block had chest presses and squats which I was able to do with 2 20 pound weights. We also had Spiderman planks and rowing. The rowing was 300 meters and all I wanted to do was be under a minute. My first attempt was 59.7 seconds and my second attempt was 59.2 seconds which was a new PR for me! I’m only able to take a few tenths of a second off of my rowing PRs which is tough for me since I’m used to huge PRs on the treadmill. But any improvement is a good thing and I’m starting to get used to seeing only minor improvements. The second block was mainly strap work and abs which was a nice break and I was able to slow down my heart rate a bit and just focus on my form.
Saturday’s workout was a strength day and a 3G class. I had decided even before knowing it was a strength day that I would be walking. But it’s always easier for me to walk on strength days. It’s funny how I’m thinking of a day where I only walk as a recovery day compared to even a year ago where my recovery days were on the bike. It’s funny to me how much I’ve changed when I was so sure that I wouldn’t be able to do it.
The treadmill was pretty normal for a strength day. Lots of incline work and I just tried to increase my inclines a bit more than I’m used to. I was doing a lot of my work at 8-12% incline and kept my speed steady at 3.5 mph. I didn’t get my heart rate up as much as I would have liked, but again this was a recovery day and I knew I wasn’t going to be able to do as much as I normally do.
After the treadmill my group went to the rower where we had increasing rows with bicep curls on the rower and lunges off of the rower. The first row was 300 meters and I had no goals in my head. I wasn’t even worried about getting it done in under a minute. It ended up being around 1:06 (I’m not totally sure) but that was fine with me. The bicep curls on the rower were a nice recovery and I was able to go really deep with my lunges because I could steady myself on the water tank of the rower. My next row was 350 meters and I don’t really remember what time I did that in. My last row was 400 meters and I had an idea in my head that I want to be able to do this in 1:30. That’s really fast considering not long ago I was doing 300 meters in 1:30. But since it was my last row I went all out and ended up being pretty close to my goal! Now I’ve got something to work toward and I’m excited to see how long it takes me to get those last few seconds off.
On the floor, we had a longer block that had a lot of things that I was able to do with 20 pounds weights (lunges, deadlifts, single arm thrusters) and we also had a bit of plank work. And on the floor we ended with a 3 minute core blast where we had regular crunches, static crunches, toe reaches, leg lifts, and a 1 minute plank hold. That 1 minute plank hold wasn’t too bad, but I think that’s because I’m used to the super long planks from my last monthly challenge. I’m so happy that I’m seeing the results from that challenge in my workouts.
Overall, another amazing 4 workout week for me. I didn’t know it was my OTF anniversary until Thursday, so I think it’s awesome that I was able to accomplish some great challenges and PRs not even knowing that I was celebrating my time at OTF. I’ve accomplished so much in the past 3 years, and even more in just the past year. And I can’t wait to see what my fitness journey will look like in the next 3 years!