This past week of workouts was my birthday workouts! Since I usually have a birthday week, it only makes sense to have a birthday week of workouts. I didn’t have any expectations going into my week of workouts since I’ve had some really great running weeks and some really bad running weeks lately and I didn’t want to have something in my head that I wasn’t able to get done.
Monday was another 2 group class (instead of the 3G the it is supposed to be now) and it was a power workout. I was actually pretty excited since I know that power days are usually the best ones for me to work on running (and I wanted to run to burn off the calories I’d eat at Truxton’s later that day). In the 30 minutes on the treadmill, there were 13 all outs. It was pretty crazy!
There were 3 treadmill blocks and all of them started with a push pace which I ran. Then we had all out pace intervals with walking recovery in-between. The first block was 1 minute intervals, the second block was 45 second intervals, and the last block was 30 second intervals. I did the first block with my speed at 5mph and the second and third block with my speed at 5.5mph. I know I could have gone faster, but I’m really working hard at not burning myself out because I’m wondering if that is what has been causing the off weeks I’ve been having lately.
The floor on Monday also had 3 blocks. The first block had skaters, ground to press squats, row with weights, and a 100 meter row. I was pretty happy with my skaters because I was able to keep my back foot up the entire time (something that I still struggle with). With the 100 meter row, we were supposed to do both timed rows and counting the number of pulls. For the timed row, I did it in 18.1 seconds, which isn’t the best I’ve done but also isn’t that bad. And for my number of pulls, I got it down to 8 which beat my goal which was 9. The next block was lunges, ab twists, sit ups, and a 150 meter row. I only got to the timed row and did it in 28.6 seconds. And the last block was 200 meter rows (I didn’t focus on my time) and squats between each row set. Considering that this was my last workout as a 33-year-old, I was pretty happy about it!
Wednesday was a birthday workout! I was hoping that I’d have some friends with me in class, but it’s not easy for my friends to meet me at the time I go so I was on my own for the workout. But that was fine because the studio manager, Adam, decided to take that class and made sure that he pulled the treadmill card for my favorite treadmill and he took the treadmill next to me! And it was as if the universe was working in my favor because my birthday workout was a run/row!
It was also a strength day which means running on inclines, but I was determined to see what I could do. Usually a run/row is for the entire block and you go at your own pace. This time, there were 3 blocks and we repeated what we could in each block during that time. And then we switched with the floor between blocks. So I figured that since we would be switching I would try to run on the inclines. The first block started with a 400 meter row (which went down by 100 meters each time) followed by a .2 mile run. The run started at 2% and each round went up 1%. I was able to run the entire thing and even made it back to the treadmill to start the .2 miles at 3% incline. The next block was a 300 meter row (each round went down 50 meters) with a .15 mile run starting at 3% (each round went up 1%). Again, I was able to run it all but I only did the run once before time was called. And the last block was a 200 meter row (it stayed the same) with .1 miles at 4% incline. And I ran it all but only made it one round on the treadmill. Even though I didn’t do a ton of running, I ran all of it and did it at inclines which is a pretty awesome accomplishment for me.
The floor work was also 3 blocks and each block was a bit tough in the beginning since I was still catching my breath from the run/row. The first block was shoulder work, rowing with weights, lunges and abs. The second block was squats, flys with weights, and plank work. And the last block was all tricep work.
I would have to say that this was a pretty successful birthday workout. I’m glad that I spent my birthday at Orangetheory since it is such a huge part of my life now! And I think they were pretty happy to have me there that day too!
Friday was a power day (again, super happy because I could work on my running!). This time, everything on the treadmill was 30 second intervals. We had 5 blocks and the first 4 blocks all had the same pattern. Each block was 30 second push paces with 30 second base paces and the last minute of each block was a 30 second push to a 30 second all out. The first block was 5 minutes and each block got a minute shorter. The very last block was a slightly different pattern but the same concept with push to all outs with walking and more all out paces.
I was able to run all of my pushes at 4.5mph and all of my all outs at 5mph. I tried to do my base pace at my new faster base pace but I could only do that for a bit of the first block. All the running made me need to have a walking base pace that I’m comfortable with. But to me, being able to run as much as possible was more important than to work on my increased base pace. I’m glad that all the intervals were only 30 seconds because running was a bit tough for me that day. I was dealing with some nausea and I’m still experimenting with that time on a workout day it’s best for me to take anti-nausea medications.
The floor work was the same block pattern with the first 4 blocks being one minute shorter than the other. The 4 minute block and the 2 minute block were both rowing with the same intervals as the treadmill. The goal was when doing the 2 minute row to get at least half of what you got in the 4 minute row. In the 4 minute row I did 850 meters and in the 2 minute row I did 460 meters so I’m pretty proud of myself. With the other 3 blocks, we had a mix of squats, burpees, plank work, and biceps.
I felt like I had done a lot of great running work during the week and I was not expecting to be able to do much running on Saturday. But then I found out it was going to be a 15 minutes for distance challenge and I knew I needed to run. But there was no way I could work on running for the entire 15 minutes so I decided to follow the intervals that we were given.
It was a mix of endurance, strength, and power in the workout so the treadmill started with a 3 minute push pace. After that, we started to do push paces at inclines and I was able to run those as well. And the end of the treadmill block was 30 second intervals that were similar to Friday’s workout. And as always, we ended with an all out pace. I know that if I had run the entire 15 minutes I would have gone farther, but I’m pretty happy with the distance that I got to at the end of the cardio block.
Next I moved to the floor where we had one longer block and one short block. In the longer block, we had single leg deadlifts, squats, weighted swings, and strap work. Single leg deadlifts are a tough one for me since I don’t really have the ability to balance on one leg for that long right now. So I balance by holding onto the weight bench with one hand and then doing the single leg work. It is so much harder than regular deadlifts, so I know that I need to keep doing them to get stronger. I have no clue if I’ll ever be able to do single leg stuff without assistance, but I know the only way to find out will be to keep doing the work and trying. And the short floor block was situps and plank work for 3 minutes.
And I ended on the rower starting with a 3 minute row for distance. My goal was 650 meters and I wanted to scream in frustration when I got to 649 at the end of the 3 minutes. It was so annoying to be so close! After that, we had squats and more rowing. I didn’t go too hard in my rowing because I knew we’d be ended with another 3 minutes for distance and I wanted to beat 649 meters. The last 3 minutes for distance was a push, base, push, all out pattern similar to the treadmill and I really tried to do pushes and bases on the rower. It’s not easy for me to do that all the time because I’d rather be steady, but I wanted to see the difference compared to the 3 minute row I did at the beginning of the row block. I think my stubbornness paid off because I was able to get to 668 meters this time!
Overall, I’d say this was a pretty epic birthday workout week. I wasn’t expecting to do a lot of great running and somehow I did have that. And because I think I took it a bit easier than I could have done, hopefully this week of workouts won’t suffer from what I did the last week. I want to get over this one good week one bad week pattern and just have more consistent weeks. Hopefully that will happen for me soon!