Tag Archives: rowing

Lots Of New Records (or Killing It In My Workouts)

This past week of workouts may have been the best week of workouts ever for me! I have no clue how I had such an awesome week or what changed in my life that made it work out so well for me! But whatever the reason, I seemed to break records of mine every single day.

Monday’s workout was an endurance day and we didn’t switch between blocks. It really felt more like we had one long treadmill block and one long floor block. On the treadmill, we started with a 4 minute progressive push which means that every minute we are supposed to get a bit faster. I was able to run all of it and I did increase my speed each minute (but I only did it .2 mph instead of the suggested .5 mph). For the rest of the treadmill block, we did a lot of 2 1/2 minute push paces, which I ran, plus a couple of 1 minute all outs. By the time I was getting off the treadmill, I had done over 2 miles on there! That was something I have done before, but it’s still impressive to me that I can get that much done in class!

The floor block was a pretty crazy block. It was just a single block with a long row in the middle of it. We had to do jumping jacks, running man, squats, push ups, toe touches, pull ups on the straps, and 4 point planks. It was tough but I was very happy to get through it. The jumping jacks were exceptionally hard and we had to do 70 of them. I can’t remember the last time I had to do more than maybe 20 jumping jacks in class. After getting through all that, it was time for a 1,000 meter row. That is a pretty long row and I didn’t have too much in mind as far as a time goal goes. I knew I wanted to do it in under 5 minutes, but I had no other plan in my head. I knew I was tired after doing all the floor work so I didn’t want to set expectations for myself. But somehow, not only did I do it in well under 5 minutes, I did my best 1,000 meter row time ever!

I’ve been working on my rowing technique over the past few weeks, but this improvement wasn’t something I thought I could do at all. After that row, it was time to get back to the floor work again to do the same exercises I did before the row. Everything was a bit tougher the second time around, but I was feeling on top of the world after the 2 miles on the treadmill and the PR row that I wasn’t too focused on being tired.

Wednesday’s workout was a mix of endurance, strength, and power and we didn’t switch between blocks so I knew I could try for another good distance on the treadmill that day. The endurance work was a 3 minute push pace, 90 second push pace, and 1 minute all out that I was able to run (I walked all the base paces). The power work was all 45 second intervals which mainly were push to all out pace (so 90 seconds of work) that I was able to run. And the strength work was all at 4% so I was able to run at that incline instead of taking that as a walking break. The very last thing on the treadmill was a 30 second all out pace on a flat incline and I knew I was super close to the distance I had done on Monday so I decided to push it and do those 30 seconds at 7 mph and was able to get even farther on the treadmill than I had on Monday!

On the floor, we had 2 blocks which both had rows. The first block was lunges, power jacks with a weight in one hand (which is so much harder than holding the weight in both hands), and a 200 meter row. I did the row in 42 seconds both times which is a good time but I was really trying to get it below 40 seconds and just couldn’t do it. The second block was pretty arm focused and we did chest fly, triceps, chest press, and hammer curls. Then it was a 100 meter row which I really wanted to push myself on. I wanted to see if I could get it under 20 seconds and my first attempt was in 19.5 seconds so I was pretty happy. Then our coach was saying how our second attempt is just to take fractions of a second off since it’s such a short sprint row. But I decided to see if I could get at least one second off and managed to take almost 2 seconds off and did it in 17.7 seconds! That’s by far my fastest 100 meter sprint and now I know I probably could have done my 200 meter row in under 40 seconds if I really push myself.

Friday’s workout was an endurance day with a 10 1/2 minute distance challenge. The last time we had that challenge, I proved to myself that I can run for 10 1/2 minutes at a time. So I knew I needed to do that again this time. On the first attempt of that challenge, I did manage to run the entire time. But the big difference this time was that last time I did the entire thing at 4.5 mph and didn’t pay attention to the push or all out paces. I just wanted to run the entire time and not worry about it too much. This time, I did increase my speed during the push and all out paces and then went back down to 4.5 mph during the base paces. I didn’t do my pushes as fast as I normally do, but any increase in speed with I’m doing an endurance run is a huge accomplishment. And because of that speed work, I was able to get much farther this time than I have in the past!

I was so happy about that and was really excited to see if I could beat that distance for the second attempt. Things started off really great and I was going faster than I had the first time. But about 3 minutes in my contact lens was starting to bug me and I couldn’t seem to make that feeling go away. And about 4 minutes into the run my contact lens actually fell out! I freaked out for a second because I need my contacts to see and I have no depth perception without them. I stopped the treadmill quickly so I could stop to see if I could find my contact lens, and my some miracle it had fallen straight down and into my sports bra! I guess I’m lucky that I’m not flat chested because then it might have fallen onto the treadmill belt!

I was able to run to the bathroom to clean my contact lens and pop it back in, but by the time I got back on the treadmill it had reset itself so there was no way to do the challenge again. I was trying to not let myself feel too down about it (it’s not my fault that my contact lens fell out) but I also didn’t want to overdo it to try to make up for things. So I ended up doing the rest of the challenge (I had about 5 minutes left) as a power walk with going pretty high up on the incline.

On the floor, we had 2 blocks both of which had rows in them. The first block was an 800 meter row which I did in 3:25. Then we had squats, hip bridges, and push ups. Then the second block was a 400 meter row (I did it in 1:29) which felt much better than the 200 meter sprints I had done earlier in the week. We also did single leg squats on the straps and I was able to do them as single leg squats and not regular ones! We also had knee tucks and I tried to do them on my toes but ended up having to do them on my knees. The floor work was a bit hit or miss with me that day, but I figured that the awesome run and row made up for it.

And since I’m getting in as many workouts as I can right now, I did a 4th workout this week (I’m hoping to do 4 workouts a week every week leading up to surgery except the week I have my 5K). The classes I’m going to now on Saturdays are almost always 3G workouts so I know there won’t be as much time on the treadmill and some extra time on the rower. But this time, that worked out perfectly for me.

We had 4 blocks on each section of the room (treadmill, rower, floor) and we rotated each block so we were never in one area for too long. The first block was 5 minutes, the second block was 1 minute, the third block was 3 minutes, and the last block was 1 minute. On the treadmill, since I knew that I would never be on the treadmill longer than 5 minutes, I decided to see if I could run for everything. Not just my push or all out paces, but also my base paces. I looked at it like how I did the 10 1/2 minute challenge the day before. The 5 minute block was a bit tough because we were doing all 30 second intervals, but I managed to run everything! For the 1 minute blocks, all we had was a 1 minute all out so that was easy enough to run. And for the 3 minute block, it was 30 second intervals again and I ran everything. This was the first workout where the only walking I did was during the warmup when it wasn’t a distance challenge (like the 10 1/2 minute challenge days). It wasn’t easy, but this was a huge accomplishment and I am so proud of myself for doing it!

On the rower, the long block was rowing sprints plus half squats. The 2 blocks that were 1 minute each were just 1 minute all outs on the rower (I got about 300 meters each time). And the 3 minute block was the same pattern as the treadmill with 30 second intervals. And on the floor, it was a mix of arms and squats for most things. We also had some plank work at the end, but since every block was so short there wasn’t a ton that we did on the floor.

This week of workouts was really incredible for me. I got new PRs on my rowing, did 2 miles on the treadmill for 2 different workouts, did another great 10 1/2 minute distance challenge, and did a workout where I did all running and no walking. This would have been impossible for me just a year ago. I know my running progress can be slow, but to me it seems like I’ve been doing really amazing! I know I’ll have a setback with surgery and I’ll have to build myself back up to all this, but I’m really hoping that all this training is going to make my recovery much easier.

Hills, Switching, and Working Hard (or A Crazy Week At Orangetheory)

This past week at Orangetheory was a pretty amazing and intense week for me. It was a a tough week because it was a 4 workout week, but I also think the workouts this week were exceptionally good and they were different compared to what I’m used to. Having things be different is good since I know you need to mix things up. And having things mixed up in class led to some great opportunities for me to test myself on a bunch of different things and I think in the end I really benefitted from that.

Monday’s class was a 3 group class because of the holiday (they tend to only have morning classes on holidays so they are all 3 group classes) and it was a strength day. But instead of the standard 3G classes that we have, this was very different and I really had to work hard on focusing what to do. With 3G classes you have a group on the treadmill, a group on the rower, and a group on the floor. And we technically did have that, but we didn’t stay that way. We had 6 blocks in the workout and they were all 6 minutes each. We all started on one part of the room, but as we did the workout we moved from station to station within the block. We didn’t have to stick with the same number on the floor, rower, and treadmill. We just had to go over to any place that was free.

It was tough with us all moving around all the time, but I think we managed ok as a class. On the treadmill, it was the same thing each time. It was supposed to be a .25 miles run, but if you run under 5mph you were supposed to do half the distance and at 4% incline (because you needed to be done with the treadmill fast enough to make it to all 3 stations). So each of the 6 treadmill times for me, I was doing .125 miles at 4% incline and I ran all of it. Running at 4% incline is tougher than a flat treadmill, but 4% is something I’m slightly more comfortable with. It was a good challenge to do, and since it was done pretty quickly it wasn’t too overwhelming. On the rower, we always had a 400 meter row. And on the floor, it was mixed up but we always had 2 different things to do.

We were supposed to see if we could complete and entire lap around the room plus possibly more. I struggled to make it through all the stations for many of the blocks. But somehow with the blocks were I started on the floor I was able to get through it all, so I did make the entire lap twice in class. But even though I didn’t do everything every single round, I know I got an incredible workout done and felt amazing for knowing I pushed myself and succeeded.

Wednesday’s workout was a strength day that was also a run/row, so I was pretty excited for that. But it was a run/row like we’ve never had before. Usually with run/row days, we don’t switch between blocks and we work on the run/row for about 20 minutes before moving on to the floor. I’m used to that and comfortable with that. But this time, there were 4 run/row blocks and 4 floor blocks and we switched each time. The blocks were all about 4.5 minutes long so we were switching a lot and often. The run/row was between .25-.1 miles at 3% to start. 3% feels pretty comfortable with me, but doing .25 miles at that incline felt so long and much steeper than it was. After doing the run, we did 100-250 meters of rowing and then went back to the treadmill to do the same distance again but at 6%. I only completed the second round on the 4th block (when the treadmill and rower distance was the shortest), but I was usually able to make it back to the treadmill each block.

On the floor, we had 3 blocks that each had 2 things. It was good that we only had 2 things to do each block because 4.5 minutes goes by pretty quickly. We had a lot of variety in the floor work with lunges, bicep curls, front raises, and mountain climbers. And with our 4th block, we had timed work (usually for 30 seconds) that was mainly on the straps. When we have timed work, I try to not take breaks. But sometimes 30 seconds straight doing something feels so difficult and you just have to rest.

This workout was one of the harder ones I think I’ve done. It was a combination of how fast we were switching, the running on inclines, and the feeling like I wanted to get through everything so I was rushing a bit. I was so tired after this workout (and not necessarily in the good tired way), but even though I was exhausted I was proud of myself for getting through the workout. On tough days like this one, I have to think back to where I was when I started. My very first Orangetheory workout was so tough that I was struggling to walk the next day. This workout would have killed me back then. I know that I’m so much stronger than I was before and knowing that helps me get through days that get to me.

After that crazy workout on Wednesday, I’m glad that Friday’s workout was a bit easier. It was a power day and we switched between blocks. I was grateful that we wouldn’t have hills during the workout and I was excited to get to focus on my running a bit more. Our blocks were between 5-7 minutes and since I knew we’d be switching I did push myself a bit more on the treadmill than I would have if we weren’t going to switch. Each of the treadmill blocks started with a 90 second push and then we had a bunch of push to all out paces (with walking recovery between one all out to another). A lot of the push to all outs were pretty fast, but we did have one that was 2 1/2 minutes total. Running faster than normal for that long is tough, but since I’ve been working hard on my endurance it was nice to get to work on my speed. My only regret with the treadmill time on this workout is that now that I know my endurance is pretty decent I want to start doing a bit of running during the base paces. This workout could have been ideal to test that out, but I didn’t do it.

Between each of the treadmill blocks, we had floor and rowing work. All of the rows were timed rows, which were a nice change from distance rows. We had 30 second, 45 second, and 1 minute rows and I was pushing myself like crazy for each of them. It’s a bit easier for me to push myself on a timed row because I can count down how much longer I have to work (unlike distance rows where I’m not totally sure how long it will take me). I think that my wattage on each row was higher than I ever had thanks to some work I’ve been doing on my rowing technique. I’m going a bit slower with my pulls on the rower, but I can get my wattage up higher when I have a good rhythm. After the timed rows, we had floor work which included weighted squats, plank work, and burpees.

And I got my 4th workout in this week (no blackout to deal with this time!) on Saturday. I’ve switched the time I go on Saturdays recently because I realized that I can go to a class a bit earlier than I thought I could after work. And now that I’m going a bit earlier, I’m usually in a 3G workout on Saturdays. And this Saturday was no different. I like the 3G format because it gives me time to work on my rowing (which isn’t in every workout) plus it’s a bit less treadmill time which is a nice break. I don’t care as much about having less treadmill time now that I’m working on running (somehow running on the treadmill is less stressful on my hips than walking), but I’m still happy to have a change from the norm.

This class was a switch day and also a strength day. So more hills for me on the treadmill and I knew it would be a tough day with hills. On the first block, I did most of the hills running. I was able to do a minute at 3%, a minute at 5%, and about 30 seconds at 7%. I couldn’t do more than that at 7% so I did some walking after that. We also had shorter bursts on the hills that I was able to do as a run as well. But when I got back to the treadmill for the second block, I just couldn’t run anymore. I really wanted to try, but I also knew that I had a big week of workouts and it was ok to take it a bit easy at the end.

When I was on the rower, the first block was rowing plus lunges and the second block was rowing plus squats. My rowing wasn’t as strong as it was earlier in the week, but again I took into consideration that I was probably a bit tired from all my workouts. And on the floor, we had a pretty good all over workout with arms, back, and core work. The floor was probably my strongest part of the workout because there were a couple of things that were either laying on the weight bench or laying on the floor to do core work. That felt like a nice break.

I’m really trying to do more 4 workout weeks now. I know that I have a workout goal for the year, and since I will need to take time off after surgery I want to get in extra workouts while I can. Doing that will help to keep my total number of workouts for the year near where it should be. I’m hoping I’ll only need a few weeks off from working out, but I also know there is a chance I might need a few months off (I’m really hoping that won’t happen). I’m also looking at right now as my time to train for surgery, so all the workouts I can do are working toward that goal. This week was only a 4 workout week, but with all the work I did it felt a lot tougher than that!

Lots Of Running and Rowing (or Proof Of My Progress)

For a while, I was making such great progress in my workouts. But I think from the past few weekly updates it’s becoming clear that I’ve been getting a bit stuck. I’ve been doing little improvements here and there, but in general I’m at the same level that I was a few months back. I’m not using heavier weights, I’m rowing at about the same wattage as I was before, and my running is still at the same speeds and lengths of time. I know I need to work on this, but it’s been tough. So this past week of workouts, I did my best with trying to see where I could make improvements.

Monday’s class was a strength focus but it was a run/row day. The run segments were .3 miles on a flat incline and .15 miles at 7-3% incline. For the flat incline part, I ran for 90 seconds and then walked for a minute and repeated that until I got to .25 miles (power walkers do half the distance so since I run/walk I try to split the difference). I was tempted to see if I could run .3 miles without stopping, but I was scared to test myself. And for the incline runs, I ran for 45 seconds and walked for a minute until I got to .15 miles (since that was a shorter distance I didn’t split the difference between runners and walkers). It wasn’t easy to run on an incline, but I was grateful I challenged myself to do it. For the rowing, we had 150 and 300 meter rows and those were nice quick sprints for me.

On the floor, we had really short blocks and we focused on upper body and abs mainly. I did have some small improvements in my floor work including doing my plank work on my toes instead of my knees. I also used some of the heavier weights for my deadlifts and rows. For my ab work, I did have to use more modifications than I would like but I was still doing the work and I felt it in my core later that day and the next morning!

Wednesday was an interesting day. We started with a 10 minute block on the treadmill and a 10 minute block on the floor. On the treadmill, we had pretty long push paces (90 seconds to 2 minutes) followed by 1 minute at base pace. I did all the pushes as a run and walked during the base. On the floor, we had chest presses, squats and sit-ups. Then we came together to do the rest of the class as a partner workout.

This was a rowing partner workout. The person on the rower would row for distance while the other person did floor and treadmill work. On the floor we had jumping jacks with a medicine ball, push ups, and plank leg lifts. Then the floor person would go onto the treadmill to run. We had .2, .15. and .1 miles to do on the treadmill and I decided to run for the entire time. The .2 miles part was tough, but running the entire thing was a nice boost to my ego since I thought I’d struggle more with it. After the run, we would tag out the rowing person so they could do the floor and treadmill work.

The time on the rower averaged about 3-5 minutes and it wasn’t easy to row after  doing the running. But there were goals set for how much distance we could do as a team during the workout so I rowed pretty hard. Each time on the rower, I was pretty close to 900 meters. In the 23 minutes that we worked, we each did the treadmill and rower 3 times (so 6 total switches) and between me and my partner we got 5130 meters on the rower. That’s not too bad considering how much other work we were doing in the workout!

Friday was a strength day and for some reason I was having a pretty bad day with my hips. I was hurting really badly and I couldn’t make the pain go away. I still went to the workout, but I knew it wouldn’t be a really great one for me. We didn’t switch between blocks and we started with a 2 minute push pace on a flat road. I did run for that, but that was the only running that I did. Since it was a strength day, which means hills, I didn’t mind too much that I was walking. I did my inclines between 6-10% and sometimes I increased my speed a little bit as well. It wasn’t my best workout, but I tried to take it as a recovery day and be ok with that.

When I switched to the floor, we focused a lot on arm and chest work. It was fine with me until for some reason my right shoulder was starting to hurt (I think I might have slept on it funny). Once I started to hurt, I used some lighter weights but kept going. And we did have 2 rows that were 250 meters each. The first time I did it in 1:01.2 and the second time I did it in 55.5 which made me pretty happy. It’s nice when even during a tough workout I have something I can be proud of.

I also did a Saturday workout. I debated cancelling it and for a while I was only on the waitlist which seemed like an easy way to not go. But I just told myself that I needed to do it and it ended up being the perfect workout to end my week on when I was struggling with progress. This workout was a run/row but it was not the standard format. This time, we had running with weights that we did 3 times and then we moved to rowing with weights 3 times. For the running, we had to do .25 miles each time. I’ve run .25 miles before, but it was a struggle and I wanted to see what would happen this time. It wasn’t easy to run the entire thing, but I did it. And I did it all 3 times! I did have a break between each .25 miles when I had to do weights, but technically I ran .75 miles in that workout! The rowing was 150 meters so that was fast and the weight work that we had to do between everything were shoulder and arm focused. But the sense of accomplishment I had each time I did my run made everything amazing in that workout.

On the floor, we had a lot of squats and ab work. I was using lower weights than I know I could have used but I also was very tired after doing my running. I was doing plank work on my toes again (which is pretty tough with my hips not being as great as they could be) and I was doing speed skater lunges without having to put my toe down which has been something that I’ve been working toward for a while. It seemed like this workout, which I questioned if I wanted to do, ended up being the workout that proved to me that even when it doesn’t feel like I’m getting stronger I really am.

I keep trying to tell myself that progress is slow and that I have to be patient with myself. And as long as I keep going that I will see progress in the long run. But it’s tough when you feel like you are stuck in a plateau to convince yourself that you are doing the right thing. So having a positive workout week like I did this past week helps to keep me motivated and feeling like I am on the right path.

Going Big During Peak Performance Week (or A Week Of PRs)

This past week was Peak Performance Week at Orangetheory and it went really well for me! Peak Performance Week is something that I do look forward to each time it happens. It’s a great way to prove to myself that I’m making progress and since I’m so competitive with myself I can get some of that energy out. My original plan was to only do 3 workouts, but I decided to go for it and do 4 workouts during the week (which meant doing 3 workouts in a row) because I really wanted to see what I could do.

Monday’s challenge was the 500 meter row challenge. I don’t have as crazy of goals with the rower as I do with the treadmill, but I still set goals for myself and want to do better than I’ve ever done. So with 500 meters, I set a goal of being able to do it in under 2 minutes. I started on the treadmill but we only warmed up while the first group was on the rowers. When they were done, it was our turn to row (this way, we weren’t too tired before doing the row). Even though 500 meters isn’t really a sprint for me, I knew that I could just go really hard and hopefully it would only be about 2 minutes of effort. So I did just that, and when I got to 500 meters, I was pretty excited to see my time!

1:55.9! Totally under my goal time and that’s all that I could have asked for! After doing the challenge, we had the rest of the workout. On the treadmill, I ended up walking for it all because I went so hard on the rower. For the longer push paces, I did my inclines between 6-8% and the shorter push paces at 10-12%. But walking was fine with me since I was tired and I knew I’d have more running during the week. And when I was on the floor, I stuck with slightly lighter weights for my lunges. We also had some strap work and ab work plus some short rows (which I took easy).

Tuesday’s workout was the one I wasn’t sure I’d be doing, but when the challenge for that workout was announced I knew I had to go. It was the 24 minute run for distance. I hadn’t done that one since I started running, so I wanted to see what I could do. I had a goal in mind to go .5 miles further this time than I did the last time but I mainly just wanted to do my intervals as long as I could. I was doing 2 minutes of running and 1 minute of walking. I mainly ran at 5 mph and walked at 3.5 mph and was doing pretty good with that speed with my intervals. At the end, I did a few rounds of 1 minute of running/1 minute of walking and tried to bump my speed up. I really wanted to make it to the distance goal I had (which would have been 1.896 miles), and I was close but just missed it.

Even though I didn’t make that distance goal, I’m so happy that I went as far as I did and that I did so well with my intervals. I hadn’t done the 2 minutes of running intervals for that length of time before so it was really great to realize that I could do it!

After the 24 minute distance run, I had 2 blocks on the floor. Each of those block started with a 300 meter row and we did some arms and squats after that. And then after those blocks, we had a 3 minute core blast on the floor that ended with a one minute plank hold and I was able to hold it for about 45 seconds. That’s not my best plank hold, but considering all the other work that I did that day I’m very happy with it.

Wednesday’s workout was a floor rep challenge day. Since it was my 3rd workout in a row, I knew it would need to be a bit of a recovery day. I tried to run at the beginning of the workout and realized that my legs were pretty dead so it ended up being a walk day for me. We did switch between blocks and there were 4 blocks on the treadmill and 4 blocks on the floor. The treadmill was nothing spectacular for me since I was so tired, plus I knew I would be working really hard on the floor.

For the floor rep challenge, we got to do it twice and add up the reps from both attempts. We had 4 minutes and did 1 move each minute. We were doing squats, push ups, pull ups on the straps, and sit ups). I tried so hard to go each minute without stopping, but it wasn’t easy. I think for me, the easiest ones were the push ups and sit ups but none of them were too horrible for me. On my first attempt, I did 124 reps between all the moves and on the second attempt I did 110 reps. I think that that’s not too shabby considering how hard those 4 minutes were without a break. I would have loved to have done more reps the second try, but that wasn’t in the cards for me.

And Friday was the day I was stressing out about all week: the mile challenge. I think that I judge myself by the mile challenge more than I do with any other treadmill challenge. And since I recently had a major PR with my mile, I was worried that I couldn’t beat that. I know that I don’t need to PR every time I do the mile challenge, but that’s what I want to do. I knew that I went really hard with that last PR and I spent time this past week trying to figure out what I would need to do in order to PR again.

This time, I tried to stick with 2 minutes running/1 minute walking intervals. I had it figured out that I would only need to do that 4 times to get my mile done so it helped with getting my head in the right space. I started with doing as long as I could at 6 mph for my running time. I averaged going that for just over a minute and then I ran at 5.8 mph to finish out the 2 minutes. I did my walking at 3.8 mph, which is faster than I would have liked, but I knew I needed to keep my speed up. That plan worked fine for the first 3 rounds and then my stomach started to cramp up. I went back to 1 minute intervals and increased my speed even more. When I knew I had .1 miles left on my mile, I sprinted and kept increasing my speed. I knew it was going to be close to 11:48 (my previous PR) and I just wanted to get at least 1 second off of my time. And it made me feel so amazing that I did that.

It wasn’t a pretty mile for me. It was so difficult and I’ve realized that I need to figure out a new game plan for the next time I do a mile challenge since I can’t just keep increasing my speed. Hopefully I’ll have some time to figure it out before the next challenge, but for now I’m just happy that I got another PR.

We had a pretty low-key floor block while the other half of class did their mile challenge and then we all joined together to do a partner workout for the rest of class. One of us was on the floor and the other was on the rower. The rower person set the pace and had to do a 900, 600, or 300 meter row. While the partner was on the rower, the person on the floor had lunges, mountain climbers, ab work, and roll outs. We would repeat the floor work until our partner tagged us out.

I was pretty happy that we didn’t have to go back onto the treadmill. My right hip was really sore after my mile. It wasn’t my normal type of pain which is sharp and feels like an electric shock. This was more of a dull annoying pain and I didn’t want to push myself too much. I did take it easy on the floor since I wasn’t controlling the pace, but when I was on the rower I did my best to go as quickly as I could so I could tag out my partner. We each ended up doing 2 rounds on the rower so at least we were pretty equal with our work.

This Peak Performance Week was totally a win for me. While I didn’t meet every goal that I set for myself, I had a PR with everything. And those goals I set were pretty ambitious and I didn’t know if I could do every single one I set for myself. So to do 3 out of 4 isn’t too bad. Plus, I did 4 workouts in a week and 3 workouts in a row so that makes the week even more difficult! All of those things combined helped to make this week more amazing than I could have imagined!

New Year New Challenges (or Getting Ready For Peak Performance)

My first week of workouts for 2017 got off to a pretty great start! My first workout of the new year was on New Year’s Day and then I was ready for a regular full week of workouts. It was a 3 workout week since I had done 3 workouts over the weekend, but that worked out pretty perfectly for me. Monday and Friday were big challenge classes so it was nice to have those as my week’s bookends. Coming up this week is Peak Performance Week, so I considered these workouts my training to get ready for that.

Monday’s class was supposed to be a recovery day for me. It was my 3rd workout in a row and I knew I was exhausted. I had no expectations to do anything too crazy and was just happy that I was in class and doing something. Then I found out that we were going to have 3 distance challenges on the treadmill that day. We had 3 treadmill blocks and each was split in 2. For the first half of each block, I walked because I was still trying to take things a bit easy.

But for the second half of each block, we had a 3 minute distance challenge. I know I can run for 3 minutes at a time, but it is not easy for me. But when there is a challenge announced, I get very competitive with myself and need to push myself more than I think I can do. So for each of those challenges, I ran the entire time and I was so happy to see that I was able to increase my distance each time.

After doing all 3 of those 3 minute challenges, I was pretty tired but of course on the floor we had another challenge after that. The floor block started with a 2017 meter row (because of the new year) and that is the farthest row I’ve ever done outside of Hell Week. It wasn’t easy, but I’m very proud that I was able to do that row without having to stop for any breaks. I managed to get it done in 9:23, which is pretty good time too!

Wednesday’s workout was a power day. We had 3 treadmill blocks and all of those blocks started with a 90 second push pace which I was able to run for all the blocks. Then the first block was all 1 minute intervals, the second block was 45 second intervals, and the last block was all 30 second intervals. I ran for all the push paces and all outs and that included the back to back push to all out with the 1 minute intervals (so I ran for 2 minutes that time). And I ended my workout with doing the 30 second all out at 7mph.

Once I moved to the floor, the first block was pretty heavy with squats. We had shoulder work and burpees plus I did push ups on the straps. The second block was more core focused with plank work like mountain climbers and plank shoulder taps (I do those instead of palms to elbows because I can’t keep my hips stable enough yet). We also had to do some sprint rows in the second block and I was able to do 300 meters in 1:09 and 250 meters in :52 which are both pretty good times for me.

And the biggest challenge day ended up being on Friday which was an endurance day. I knew we had to do a 10.5 minute distance challenge because some of my friends posted about that on social media. So I was prepared to do that when I arrived at class. I started with 2 minutes of running and 1 minute of walking but about half way through I had to switch to 1 minute intervals. I was trying to keep my speed up, but I was dealing with being a bit congested that day so I had to try to keep things easy enough at the same time. After I completed it, I was so happy with the distance I got. And then I found out that we were doing another 10.5 minute distance challenge.

Normally when I know that we have multiple challenges in a class, I go a bit easier on the first round so I wouldn’t be too tired for the second one. But I did go all out on the first round and my second challenge suffered a bit. I did 1 minute intervals for the entire time, but I pushed my speed up a bit more for the run and the walk. And at the end I was bumping up my speed more and more hoping that I could get a better distance than the first attempt. I ended at 7mph at the end, but it wasn’t quite enough to beat my original 10.5 minute challenge.

I’m so competitive with myself and it was tough to not beat myself with back to back challenges. I almost always (or have always) beat myself when I do back to back challenges and it was not easy to accept that I couldn’t do it this time. But I also have to be really proud of the distance I went when you combine them. I did 1.618 miles in 21 minutes. That’s amazing!

After the treadmill, we headed to the floor where we had 4 short blocks. 2 of those blocks were leg and plank work. I had lunges in each of those blocks and we also had plank work like mountain climbers and Spiderman planks. But the other 2 blocks were on the rower where we had 3 minute distance challenges. This time, I was prepared to do 2 different rowing challenges so I was able to pace myself better. And I’m very happy with both of my distances, but even more happy that I was able to do better the second time!

With Peak Performance Week this week, I’m still debating which classes I want to go to. I know I’ll be there for the mile challenge, but I’m torn about adding a 4th class (which would also make it 3 classes in a row) to do the 24 minute distance challenge on the treadmill. I’d love to push myself to do it, but I also don’t want to overdo things. But no matter what, I’m so happy I had challenges last week to get me ready to have a full week of challenges this week!

12 Days Of Christmas Workouts (or This Feels A Lot Like Hell Week)

This past week of Orangetheory was the main part of the 12 Days of Workouts that they have going on. Technically last week had the beginning of it and next week will be the end of it, but the bulk of the workouts were during this past week. I managed to do 4 workouts in the week, which I thought would be fine. But I had no idea that these workouts would resemble Hell Week as much as they did!

Monday’s workout was not only super rowing focused, it was a back to back partner challenge class! I love partner classes because there is no way you can slack off in them. Your partner is waiting on you so you can switch, and I never want to let them down. I had no idea that the rest of the week was going to be as tough as it was, so I was pretty happy to go for it on Monday! I would regret that a bit later as I was exhausted at Disneyland later that day, but at the time it was awesome!

The first half of class was a challenge where the person on the rower determined the pace. I got to partner up with my friend Terry (he is one of my Monday workout friends who is pretty competitive). For this challenge, one of us was on the treadmill while the other was on the rower. The rowing segments were 1,000 meters, 750 meters, 500 meters, and 250 meters. When you were done, you switched spots (so we each had to do each of the rowing segments). I know I was slower than Terry, but he didn’t make me feel badly about it. And we actually were able to get through all of the segments before the challenge was done!

For the second half of class, it was a competitive challenge so I ended up with a different partner. I actually ended up in the only 3 partner group so things were a bit easier on us. With everyone else, there was one person on the floor (who determined the pace) and the other person was on the rower. And the challenge was to see how many meters you and your partner could get in the rest of class. With my group, we had one person on the floor, one on the treadmill, and one on the rower. And not everyone was rowing (they used the bike instead) so we didn’t get to track our distance. It was a tough challenge even with the breaks my group got on the treadmill. The floor was squats, push-ups, and ab work and it seemed like we were going at a crazy pace! But I’m proud of the work that I got done that day and that I didn’t let any of my partners down.

Wednesday’s workout was endurance focused and we had a 700 meter row challenge. Normally, I can do 700 meters on the rower in about 3:30 (sometimes 3:15). It’s a longer row challenge and sometimes I push too hard in the beginning and get burnt out before I’m done. This time, I was hoping I could do under 3 minutes and decided to try to focus on pacing myself in the beginning and then increasing my speed and power as the time went on. My focus paid off because I got an awesome row time!

That was below the time I was hoping for! For the rest of the workout, I did my usual stuff. For the 3 minute push paces I did my 1 minute intervals and for all the shorter push paces I ran for the entire time. That’s starting to become more comfortable so I’m happy with that progress. And when we got to the floor, we had a couple of types of squats and arm work.

Friday’s workout was endurance, strength, and power and it was a good one! For the endurance block on the treadmill, I had my usual intervals for the 3 minute pushes and running for the shorter ones. And during the power block, we all 90 second intervals so I could run the entire time. But where I had some great progress was during the strength block. I’ve said I needed to work on my running at inclines and this was a great workout to test it with. We had 2 different hill challenges, the first one where the incline increased and the second where it decreased. For the increasing one, I was able to run at 3% and 5% and then for the higher inclines I was walking at 10% and 12%. We had some flat road recovery between the hill challenges and when we started the declining hill challenge I was actually able to run for 30 seconds at 9% incline! It was really hard, but I made it through. I walked after that and then did the 5% incline at a run again! I’m curious with my next 5K how long I would have to run up the bigger hills. I think it might be more than 30 seconds, but it can’t be that much longer!

After the running on the inclines, I was happy that the floor work was a bit easier that day. We had rowing on each floor block (between 150-600 meters) and mainly ab work to do that day. We didn’t have to use that weights that much and being able to do ab work was a nice rest after the running. It wasn’t easy, but it was easier than having to stand and try to lift weights.

And Saturday’s workout may have been one of my favorite workouts we’ve ever had at Orangetheory! This workout was a power workout and it seemed to be custom-made for me! For the treadmill, with the exception of a 2 minute push in the beginning of the workout, it was completely 1 minute all outs with 1 minute walking recovery in between! This is exactly the intervals I’m used to doing and I took advantage of that.

I started my all outs at 5 mph and was increasing by .2 mph for the first few intervals. Then it was starting to get a bit tough running that fast and being able to recover so I was only increasing it by .1 mph. I was going a lot faster than I’m used to doing especially since when I usually do my super fast speeds it’s the very end of the treadmill time. But when we were down to the last 3 intervals I decided it was now or never to push myself. I had pushed myself the entire week with the workouts and I didn’t want to skip doing that on Saturday. So I did 6 mph for one, 6,5 mph for the second to last interval, and for the last minute on the treadmill I ran at 7 mph. I don’t know if I’ve ever run that fast in my entire life. It was incredibly difficult and I was thinking of slowing the speed down a few times during that minute, but I made it through! And even though this wasn’t the farthest I’ve done on the treadmill in class, it is the farthest I’ve gone in under 30 minutes in class. And technically this distance within this time is faster than what I was doing my last 5K at.

After that running, I wasn’t ready for the floor work that day and it wasn’t an easy one either. There was only 1 long block for the entire time. We had rowing and then we were doing various exercises in between. I’ll admit that I was taking more breaks during the floor work that I probably should have, but it was a tough day and I was having a lot of trouble catching my breath. There were a few times I was starting to feel a bit light-headed (the problem with Saturday workouts is that I usually don’t eat lunch right before going) and I wanted to take it easy on myself. But I still got a good chunk of the floor work done before time was up.

This was a pretty incredible week of workouts for me. I got to work on a lot of my rowing skills including working on my rowing endurance. And I made some amazing progress with my running in my speed and with the inclines. I said that since I wasn’t going to hit my workout goal for 2016 that I was going to focus on making each of my workouts the best one it can be. And I think I really did get that done with these 4 workouts.

Making Progress (or Preparing For My Thanksgiving Workout)

This past week of workouts were really great! I’m not sure what happened, but I was able to do things better/faster/stronger and I wasn’t necessarily trying for that. I know that part of it might be that I’m getting ready for my workout with my family on Thanksgiving. My dad and I are pretty competitive with that. I know he will always do better than me on the treadmill (although he hasn’t seen me run yet), but I want to do better on the rower and lift heavier weights. And I think this week really got me ready for that.

Monday was a strength day. I was able to run during the flat road push pace during the treadmill time (it was for a minute). But since the treadmill time was very focused on hills (as strength days are), I mainly power walked. I did try to do my inclines at the recommended incline or higher. We had a lot of 2 minute hill segments and I was usually keeping the treadmill at 8-12% incline. The inclines are finally getting easier for me (they got really tough after I tore my calf and I don’t know why it took so long to get easier) so I’m testing the higher inclines again during strength days. I’m glad that things seem to be getting better and I think I can start to challenge myself on strength days again.

For the floor on Monday, it was mainly arm work. But we had rowing to do for each of the 3 blocks. The first block was 600 meters, the second block was 500 meters, and the last block was 400 meters. The average time I seem to get is about 30 seconds for every 100 meters (which is what beginners are supposed to do). When I tore my calf, rowing got tough but that didn’t last too long. But then when I got my stomach bug/gallbladder issue, it got tough again to row. My stomach didn’t like being compressed like that. It hasn’t been easy rowing lately, but I figured this was a good day as any to challenge myself. And I really went hard. I managed to do my 600 meters in 2:35 (instead of my usual 3 minutes), the 500 meters in 2:03 (instead of 2:30) and 400 meters in 1:31 (instead of 2 minutes). Some of those are the best rowing times I’ve done for those distances and it was at the end of the workout so I felt really great that I could still accomplish something that awesome when I was that tired.

I had to skip my Wednesday workout (more on that tomorrow), so I went on Thursday instead. And I honestly think that Thursday was one of the toughest days I’ve had ever at Orangetheory (several other people I know agreed with me on that). It was worse than the Hell Week workouts! It was an endurance day, but it wasn’t a normal workout day. All of the blocks were 6.5 minutes long. We started with the treadmill for a block. I was able to run the 90 second and under push and all out paces completely. For the 2 or 3 minute pushes, I ran for 1 minute and walked for a minute.

After that block, the treadmills headed over to the rower. We had 2 different 3 minute distance sprints. Inspired by my awesome rowing on Monday, I decided to see what I could really do with these sprints. Normally for 3 minutes, I would get just about 600 meters done. And rowing for 3 minutes straight isn’t easy, so I can’t push myself as much as I can with the sprints. But after completing the 2 distance challenges, I was pretty darn impressed with myself!

rowing-challenge

I’m very happy that I was close to 700 meters both times! And I got my further distance on the second sprint, which most people couldn’t do. That was nice. After the rowing, we headed back to the treadmill for another block of work.

When we got to the floor, it was a lot of hamstring work which is always tough for me. Most of that work is too tough on my hips, so I have to do modifications. It’s not bad, but it does sometimes frustrate me because I really do want to do what everyone else is doing. After one block on the floor, we headed up to the treadmill and had a treadmill block in the middle of our floor work. That treadmill block included a 3 minute push, so I did my 1 minute intervals with it. And we finished up with another floor block. I was so exhausted after that workout, but it was a good exhaustion.

Going back on Friday after that tough Thursday workout wasn’t fun. But fortunately for me, it was another strength day so I mainly was walking on the treadmill. Again, I ran the push and all out paces that were on flat inclines (30 seconds to 1 minute), but everything else was walking on inclines. This time, the inclines were a little bit lower (usually between 6-12%) but I was increasing my speed a bit more to compensate for the lower incline.

The floor work was a lot of focus on shoulders. I was doing my shoulder press at squat fly with 15 pound weights. I know that in the past I’ve done shoulder presses with 20 pounds, but I must have slept funny the night before because my right shoulder was bugging me. I didn’t want to push it too much and risk an injury, so I went a bit easier. But I was able to use the 20 pound weight for my triceps work (one day, I know I’ll have buff arms!). We also had some rowing to do while on the floor. During the first floor block, we had a 500 meter row. And with the second block we had a 350 and 300 meter row. I didn’t do any super spectacular row work that day, but considering what I had done earlier in the week, I was just happy to be able to do what I normally do.

And I managed to do a 4th workout this past week too! I’ve realized that there’s a good chance I won’t make it to my workout goal this year (at my last count, I’ll be 4 workouts short and I’m seeing if I can add them in somewhere). So I’m trying to get in as many workouts as I can to be as close as I can get to the goal. I worked out on Sunday (which is something I rarely do) and it was a pretty great workout. It was an endurance, strength, and power workout; but it wasn’t done in the normal order that I’m used to. It’s normally in the order it’s is described, but this time it was strength, power, and endurance.

For the strength block, we started with a 2 minute push pace on a flat incline, so I did that and ran for the entire thing. Running for 2 minutes isn’t easy, but I’m glad I did it. For all the incline work, I was at 8% incline and bumped up my speed a bit more with my power walking, But the final part of the strength block was a 1 minute all out pace at 4% incline. Since 4% is considered “flat road incline” for power walking, I’m pretty comfortable at that incline. So I decided to do my all out as a run with the incline. I really felt the incline in my legs, but it wasn’t unbearable.

The power block was pretty short with push paces to all out paces that were less than 2 minutes total. So I was able to run all of that and I even bumped up my all out pace a bit and finished that block running at 6mph. And the endurance block was tough as always. For the 3 minute push pace, I did my usual 1 minute intervals. But we had a 2 minute push toward the end of the workout and I figured since I ran a 2 minute push at the beginning I’d like to try to bookend the treadmill time with another 2 minute run. This was a bit harder than the first 2 minute push (I was tired by this point), but I’m really glad I did it.

For the floor work, we had a pretty good mix of things. We had some hip/leg work, some back work, some core, and some rowing. The blocks were going much faster than they normally feel and I was pretty happy with all my work on the floor. I did struggle with one of the ab things because my hips weren’t feeling up to it, so I just did regular full sit ups instead and that seemed like a good substitute to me.

I’ve got one more workout (this morning) before I head to Thanksgiving and have my family workout. But I think I’m in significantly better shape this year than I was last year and I’m in a great spot to be able to battle with my dad during the workout.

Guess I Motivated Myself (or No More Feeling Stuck)

Last week I posted about feeling a bit stuck with my progress in running. It’s hard not to be frustrated with a plateau, and that’s exactly what I was feeling. I didn’t like feeling that way, so I guess putting it out there in my blog post motivated me to do something about it. This week I had some really great progress and I was able to continue to feel motivated and to do more than I really thought I could.

Monday’s workout was a run/row, but some of the run segments were a bit longer than I can do. When we were supposed to run .3 miles, I ran for 90 seconds (instead of the 60 seconds I usually do) and then walked until I got to .2 miles (I did in between what we were supposed to do as a runner and as a walker). Those 90 seconds weren’t easy, but I got through them and I felt so accomplished after that. The next run segment was .25 miles, which I know I can do. Again, this wasn’t easy, but it helped me remember that I’ve done this before and I could do it again. I did this .25 miles a bit slower than I have in the past, so that meant that this was the longest time I’ve run yet!

1:4 Mile

After doing that long run, I wasn’t able to fully run the last segments which were .2 and .15 miles. I was able to run a majority of those, but I know if I hadn’t pushed myself to do the .25 miles as a run I could have run those as well. Our rowing was between 150-300 meters, and since they were fast I did take some time between the treadmill and rower to catch my breath and prepare myself for the next thing I had to do. Overall, this was one of my best running days yet!

Once I got to the floor, I felt like I had already done a full workout, but I tried my best to continue to motivate myself to do more. We had a lot of upper body work with the straps and push-ups and we finished with abs (after which I was barely able to sit up). I surprised myself by how much I was able to do as well as how little pain I was in after class. Not hurting is a good sign and I know I was doing the right thing that day.

Wednesday was an endurance day, and we didn’t get to switch between blocks. I knew the treadmill work would be a tough day, but I was trying to focus on how far I could get the distance to be on the treadmill. My dream is to eventually get the treadmill to make it to 2 miles in class when we don’t switch, but I’m not quite there yet.

The endurance work has been the hardest for me to do with my running, but I was not going to make excuses for myself. When we had 3 minute push paces, instead of walking the entire thing since I know I can’t run the entire thing, I ran half of it and walked the second half. So for every 3 minute push, I ran for 90 seconds. I did the same thing for the 2 minute push paces. I can run for 2 minutes, but I was feeling really tired so I wanted to pace myself. I’m happy with how much running I did in those long pushes instead of just walking. And of course, as I’ve been doing for a while, I ran all of the all outs.

When the treadmill block was done, I shut down my treadmill and was pretty impressed with what my distance had been in class.

Endurance Day

I wish I had noticed when I reached 1.55 miles because that is half of a 5K, but I missed seeing that. But I know that my speed is up so my times are getting better and better.

For the second half of class, we had some sprint rows of 300 meters, arm work on the straps, squats using the Bosu, and ab work. Again, it was another workout that I was exhausted at the end of, but there was very little pain so I considered it a big success.

Friday was another run/row day, and this time I was able to run all of the distances we had to do! We had to do .2 and .15 miles each time (there was also a .1 segment but I didn’t make it down the list that far in the time we had). I ran every single time and didn’t do any walking except to cool down a bit after the run. When I added up everything that I ran, I did .85 miles of running. Of course, this wasn’t non-stop, but I still think that that’s pretty amazing!

The rows between the treadmill time were between 100-200 meters so they were pretty fast, but I was taking a lot of time in between to catch my breath and to let my heart rate get down a bit (it was super high all during class). I didn’t take it easy during the floor work where we had to do lots of arm work (I worked with 25 pound weights), burpees, plank jacks, and hop overs. It was another exhausting but worth it workout.

I think I got myself out of my slump. I just needed to put it out there how I was feeling to realize that I was in control of my progress and I could take it to the next level. I wrote about 3 workouts last week, but technically last week was a 4 workout week. But the 4th workout is going to be its own post, because I attended the 1 hour run class at Orangetheory for the first time! And trust me, that is worthy of being its own post!

Working With Friends (or Having Someone To Push Me)

This past week of workouts was a nice change-up from the past few weeks. 2 of the workouts had partner elements which we haven’t had in a while. I really love the partner workouts because it pushes me so much harder when I know that someone is counting on me to finish so they can finish. So I think this past week was really great for me (especially since I had a pretty bad food week).

Monday was mainly a run/row day for us. It was an endurance day so I wasn’t able to run as much as I can, but I did run for all the 1 minute segments that I had. This part of the workout wasn’t partnered, so I was just doing the run/row on my own. Once I got to the floor, the focus was on arms and after rowing during the run/row my arms were feeling a bit dead. We ended those blocks with about 15 minutes left to go in the workout. So that’s when the partner stuff started.

We all partnered with one other person and one of us went to the rower and the other was on the floor. The person on the floor controlled the pace of things, so the person on the rower just rowed until they were tagged by their partner. While on the floor, we had to do push ups, pop jacks, and squats. Pop jacks aren’t that fun for me (it isn’t easy to do with my hips) but I was really motivated to get them done so I could get my partner off of the rower since that was the harder part (at least it was in my mind). We were able to switch back and forth pretty quickly and pretty evenly and at the end of the workout I was exhausted but felt great about what I was able to get done.

Wednesday was a power day where we switched between blocks. But we switched after having 2 blocks together for a very good reason. We did some distance challenges on the treadmill that day. So 2 of the blocks were the same time so we did those back to back to compare what we were able to do. I was pretty excited to see what I’d be able to do and since they were shorter than most treadmill blocks I knew I could push myself a bit more.

For the 5 minute distance challenge, we had a 2 minute push pace, 1 minute base pace, 1 minute push pace, and 1 minute all out pace. It’s a lot to do and I knew that I wouldn’t be able to run for all the push and all out segments. So the first time I did it I walked for the 2 minute push and then ran the 1 minute push and 1 minute all out. I was pretty happy with the distance I got, but I knew I could do better. So right after doing that we did it again and I ran for the first minute of the 2 minute push and then walked for that second minute (and kept the rest of it the same as the first attempt). I did bump my speed up a bit as well, and I had a major improvement from the first to the second attempt!

5 Minute Challenge

I was pretty proud of myself for how much better I was able to do and while it was tough to run for 2 minutes (between the push and all out), but I’m so happy I did it because I need to work on my endurance and I have to make myself uncomfortable to get better.

After those two blocks, I went to the floor. The first block was 5 minutes of rowing and the second block was a lot of arm work but I was able to use some pretty heavy weights. But I was ready to get back on the treadmill to try the next distance challenge.

The last two treadmill blocks were both 4 minute challenges. It was a 1 minute push, 1 minute base, 1 minute push, and 1 minute all out. I knew that I could run all the of the push and all out segments and I would walk for the base to recover. This time I knew it would be much harder to have an improvement between the first and second attempt, but I did my best to bump up the speed the second time around so that I could get at least a little bit more distance. It wasn’t as huge of an improvement as my 5 minute challenge, but I’m still so happy that I got a little bit farther.

4 Minute Challenge

The final work on the floor that day were pretty tough for me. I know I pushed myself a bit too much on the treadmill and my body was feeling it. I wasn’t feeling so great by the end and I didn’t want to do anything that might make things feel worse. We were supposed to do burpees during that floor work, but I knew I couldn’t do that so I did pushups on the TRX straps instead. I hate not being able to do something we are supposed to do, but I also have to do what’s best for my body.

And to wrap up my workout week, Friday was also a partner workout! This time, it was 3 people on each team and my blogger friend Jordan was in class so we partnered up. We also partnered up with another awesome lady, but I never caught her name (sorry!). This time, as a group our goal was to row 6,000 meters. Each of us were responsible for 2,000 meters and we did them 500 meters at a time.

So for this workout one of us was on the rower, one was on the treadmill, and one was on the floor. The person on the rower controlled the pace of things. They would row 500 meters and then tag the person on the treadmill to stop so they could get on the treadmill. The person on the treadmill was doing a push pace for the entire time they were on there. And once the treadmill person was tagged, they went to the floor to tag that person and the floor person went to the rower to do their 500 meters.

It was a lot of switching, but it was great because we were pretty much only doing one thing for 3 minutes at a time. My group didn’t quite make it to 6,000 meters during the workout (it was my last 500 meters that didn’t get done), but that wasn’t because of our speed on the rower. We had some transition issues that I know slowed us down and prevented us from finishing right on time.

Since I was going to the treadmill from the rower (where I was working really hard to row fast), I didn’t do any running during the partner workout. I power walked at 6% incline to try to get my heart rate down a bit but still trying to workout. On the floor, we had some arm and abs work to do and I tried to take that time to catch my breath more and take sips of water to get ready to be back on the rower.

I really enjoyed this workout even though we didn’t complete the challenge. It was a great way to push myself for really quick segments and then move on so I didn’t get too tired from one thing. I was exhausted after it was all done, but it was a good exhaustion and not too overwhelming like it is sometimes when I push myself too hard.

I’m starting to get really excited for when my running watch gets here because I’m thinking I’ll test it out for some OTF stuff too. It will be a great way to test out features and to figure out how I want to use it, plus it might give me more insight into my running at OTF than I get from the treadmill or heart rate monitor. The watch may arrive this week or it might not make it for another 2 weeks, but as soon as it gets here I know it’s going to make my workout recaps even more interesting!

Wanting To Run (or Focusing On Running And Rowing)

My week of workouts last week were a bit interesting. I’m discovering that I need to push myself harder to get my heart rate up, but my endurance isn’t quite there yet. I’m finding the most trouble on the treadmill. I used to be able to get my heart rate into the orange zone while power walking, but now it doesn’t want to get there unless I’m running. I know this is a good sign and I’m getting much stronger with my cardiovascular ability. But I need to work on the endurance to get there too and I’m not finding it as easy as it was when I started running to build endurance now.

I don’t think I’ve necessarily hit a wall, but I’ve hit a small barrier. It’s like weight loss. When you start losing weight, you tend to lose very quickly at first and then it slows down. When I started running I found I could push my time by huge jumps without too much effort. Now, I’m finding it tough to run longer than a minute at times. I’m not giving up or losing hope, but it’s made me realize that I have to focus on training a bit differently now and perhaps I was just staying in my comfort zone before and now I’m truly pushing myself.

On Monday, we had a power day that switched between blocks. All the blocks were pretty short so I was able to do some good treadmill work. I was able to run during all of the all-out segments which were either 30 seconds or 1 minute long. I’m pushing things a bit with my speed on those all-outs, so I’ve been doing more at 5.5 mph when I’m not too tired (when I’m tired I’m scared I’m running sloppily and don’t want to hurt myself).

With the power day, we also had rowing to do. The rows were timed sprints and they weren’t too horrible for me. We had 3 timed sprints (1 minute, 2 minutes, and 4 minutes) and while my wattage on the rower was pretty low for me, I was able to do all of the sprints without taking a break and I hit my goal for the distance each time. There was a rowing workshop this past weekend that I wished I could have gone to (I was out-of-town) but I really want to go to the next one. I know I could be doing better with my rowing and I’d like to work on improving that.

Wednesday was a power day again, but no switching between blocks. It felt more like an endurance day for me because of the long time on the treadmill, but we had several walking recoveries during the 23 minutes on the treadmill so that helped a lot. Some of the push paces were 2 or 2 1/2 minutes long, and for those I had to stick with power walking. I really wanted to run (or run/walk), but I knew I needed to save my strength a bit for the all-outs. I did run during the shorter 1 minute push paces including the time that we had a 1 minute push into a 1 minute all-out (so that was 2 minutes of running). While we had the shorter all-outs, I decided to really push myself (I had barely been in the orange zone at all with my heart rate) so I ran for 30 seconds at 6 mph. That is definitely fast for me and I don’t think I could have done it for more than 30 seconds at a time. But it made me happy and gave me a boost of confidence when I was losing a bit of confidence in my running.

After all that treadmill work, I was exhausted. But I was only half way done with my workout so I tried to catch my breath so I could do my best during the floor work. For the floor, we had 2 long blocks that had a couple of different things to do in each one. But we started each set in each floor block with a sprint row. One block was a decreasing row and the other block was a constant row. But they were always sprint rows. I was starting to feel a bit competitive with one of the people on the rower next to me so we decided to race each other for one of the 150 meter rows. The goal time for 150 meters is under 45 seconds. But in my race I was moving so hard that the rower was starting to move with me and I was able to do it in 29.8 seconds! I lost the race (the other person did it in 28.8 seconds), but I was still pretty happy with what I was able to do. And I did another race (but with myself this time) for one of the 200 meter rows at the end of the workout and was able to do it in 47.9 seconds (goal time is under a minute).

I didn’t work out on Friday (I was on the plane on Friday during my usual workout time) so I did a Thursday workout instead. Thursday was endurance, strength, and power all in one workout. And it was a run/row day so I was really able to work on those workout elements. Because there was endurance, strength, and power for the run/row; each of the segments of the run were different. Some were longer distances, some were at inclines, and some were super short. So I had to work on a plan on how to use running during them all. For the long distance one, I did 1 minute of running and 1 minute of walking. I did the walking distance for it (which is half of the running distance), but my coaches have all been ok with that. They know what I’m doing and they have all been really supportive.

For the strength running, since it was at an incline I had to plan carefully. But I did want to try the running with an incline because it’s a good way to push myself without having to run longer. I still did 1 minute of running and 1 minute of walking for it and I was splitting the difference between the running distance and walking distance. I ran at the running incline and walked at my usual walking inclines for push paces. This was pretty tough (especially running at 5% incline), but I was able to stick with my 1 minute/1 minute plan so I was feeling pretty awesome about that.

The power running were all short bursts of .15 miles. I really planned on just running the entire thing because I know I can do that and have done it plenty before. But this was at the end of the workout and I was pretty exhausted (I was rowing sprints between all of the running segments so that was a lot). I really tried my best to run as long as I could, but I was feeling like walking after 45 seconds. I stuck it out for the minute and then started to walk.

I felt a bit disappointed in myself but as soon as we were switching to the floor my coach told me how impressed she was with my running improvement. While I’ve been so focused on times and distance, I haven’t really thought too much about form. But I guess I no longer look like I’m struggling for each step and things are starting to look really smooth and fluid. That gave me a huge boost of confidence and made my floor work on Thursday a lot happier.

After my Thursday workout, I started asking my running friends about help on building endurance. A couple of them are going to be sending me some notes and advice that they’ve seen online or have heard in running groups. I need to start thinking more seriously about my running training if I want to keep improving. I never realized how hard I could push myself and train like this, but I’m so glad I’m doing it. Since the beginning at Orangetheory I’ve felt like an athlete (not just someone at a gym). But now I feel like not just an athlete, but an athlete in training and I need to take that mindset outside of just my workouts and start researching running and planning things out.

I’ve got a few more months until my next 5K race. I feel pretty good that I can PR on the race (unless I get hurt I will be doing a run/walk race for the first time). But I don’t just want to PR on the race. I want to set a goal for myself that is tough but achievable. Hopefully I can reach that goal and prove to myself that even if my running progress is stuck now that in the long haul I made huge progress.