Tag Archives: rowing

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!

Learning To Love The Rower (or Creating My Own Challenge)

Since pretty much the beginning of my time at Orangetheory, I always want to start on the treadmill. Part of this is because I want to get the treadmill work done first because it’s the hardest for me most of the time. But the other part is that when I start with rowing and floor work my hip can be very temperamental on the treadmill. I almost always struggle on the treadmill after being on the floor, so I figured I should just try to always start on the treadmill to prevent this.

But this past week, I ended up challenging myself to start on the rower/floor each class. I didn’t start the week with the challenge, but after my first 2 workouts of the week starting that way I decided to keep going with it and seeing what happened.

Monday’s workout was a 3 group workout that had a mix of endurance, strength, and power. I had to start on the rower because I was running late, but it ended up being a good thing for me. We had kind of partner workout between the rower and the floor work which made the workout pretty interesting. When I started on the rower, I started with an 800 meter row and then I went to the floor to tag my partner. I then did pull ups on the straps and crunches before my partner tagged me and I went back to the rower for a 700 meter row. I finished that row and then time was called to switch.

Next I was on the treadmill where most of the work was endurance type work with longer push paces. I started out with running, but my hips were really tight and my ankle was bugging me so I ended up walking the entire treadmill work. The end of the treadmill time was work on inclines so I knew that walking those would be the only option for me with how I was feeling. It was frustrating that my body wasn’t letting me run, but I also knew that power walking is a good workout when I do it fast enough and at a high enough incline.

After the treadmill, I went to the floor where it was the partner workout again between the floor and rower. On the floor I did squats, hammer curls, skaters, and mountain climbers. And while I was on the rower I did the 600 and 500 meter row before the end of class. The second time doing the partner workout was a bit easier, but I think that was also because I knew how the partner work was going to go and had a better idea of how long I’d end up spending on the rower.

Wednesday’s workout was a power day, and I started on the rower not by choice. It was very weird what happened because there weren’t that many people who got to class before me but they couldn’t find the treadmill cards. But I figured again that starting on the rower was a good challenge for me. When you start on the rower and it is a 2 group class, you usually start with floor work.

The floor had 3 blocks. In the first block we had lunges, squats, and plank crunch work. The second block was froggers, situps, and superman work. And the third block was burpees, strap work, and situps. I went a bit easier on the floor than I’m used to because I knew I had the cardio still to go and I didn’t want to be too tired when I got on the treadmill.

The cardio work was a run/row with weights. It started with an endurance run that was supposed to be .6 miles. I decided to do that as a power walk so I did .3 miles at 6% incline. Then we did shoulder and tricep work with weights before doing a power row of 150 meters. Then back to the treadmill for a power run of .15 miles. Since that was a pretty short run, I decided to do it as a run and not a walk. Then the weight work again before going back to the rower for the endurance row of 600 meters. I just made it back to the treadmill to start the endurance run (or for me, power walk) when class ended.

Friday’s workout was an endurance day and I chose to start on the rower. I figured that I might as well challenge myself to do the rower as the start for the week and see what I could do. And not only did I start on the rower, it was a weird day for me because I did a morning workout! I don’t do mornings on Friday because of work, but I had to take the day off work (more about that later this week) so I was able to do a Friday morning workout. It was fun because so many of my Monday morning people were in that class so we were all cheering each other on.

This time, we had 2 blocks on the floor and 2 blocks on the treadmill and we switched between blocks. On the floor, the first block was squats, rows using the straps, pushups to plank work, and a 600 meter row. I ended up going slower than normal on the row and it took me over 3 minutes to complete it. I think I was being a bit too cautious and worried about overdoing it in the beginning of the workout, and I could have done better. But there wasn’t a lot of time to be upset since that was just the beginning of the workout. The second block on the floor was squats, triceps, abs, and pop jacks.

When I got to the treadmill, I had already made the decision to walk the entire time. I had a big day of walking ahead of me (again, more on this later this week) and I didn’t want to overdo it because I didn’t want to spend the day in pain. The first block was decreasing push paces that started at 3 minutes and went down to 1. I did all my push paces at 6% and my all out paces at 8%. The second block was increasing push paces starting at 1 minute and going up to 2 minutes. And I did the same inclines on the treadmill this time.

Saturday’s workout was one that I was really thinking about cancelling. I was exhausted and have not been sleeping well because of the heat wave. But it ended up being the perfect way to end my rower challenge so I’m so glad that I went. It was a 3 group power workout and again I started on the rower. But this time, we had been told that Water Rower, the company that makes the rowers we use, was going to donate $1 toward the Red Cross for hurricane relief for every 1,000 meters we row and post a photo of on social media. So when I started on the rower, I didn’t follow the plan and just decided to row the entire block without stopping. I got just over 2,000 meters and then moved on to the treadmill.

I tried to run on the treadmill, but had to move to power walking after about a minute of running. But that worked out ok because I ended up having a plan in my head with the rowing and wasn’t thinking too much about the treadmill. I then went to the floor where we had some weights and ab work.

Then it was back to the rower where I decided that I wanted to see if I could stay on for more than just the rowing block. Someone else in class was doing the 10,000 meter challenge and I thought that maybe I could get to 5,000 meters total. So I knew I had to row another 3,o00 meters and that would pretty much take me 2 blocks. Fortunately, there was space in the class for me to stay on the rower so I started rowing and tried to get into a zoned out state.

Rowing over 2,000 meters is pretty rare in class. And any time we have to row 1,000 meters is extremely tough and usually I have to take a break. But I knew my time was limited and I couldn’t take breaks like I wanted to. So I just tried to stay steady in my rowing and not look at the distance that often. I was at about 1,500 meters when it was time for my group to move to the treadmill, but I stayed on the rower. I never thought I’d skip the treadmill to keep rowing, but I was determined to get to 3,000 meters. And when that treadmill time ended, I just got to 3,000 meters and was able to get a total of 5,000 meters in class!

That’s $5 that Water Rower is going to donate to the Red Cross! It’s not a lot of money, but between everyone in my class I think we got probably $50 in donations. And when you add up all the classes in all the studios that is going to be a lot of money!

I think that I pretty much killed it in my rowing challenge this week. I don’t think that I will be starting on the rower regularly because this confirmed to me that it is still tough for me to run on the treadmill after rowing and doing floor work. But I won’t be as worried or nervous about it now that I’ve proved to myself that I can do it.

Mixed Up Workouts (or Not Knowing What To Expect)

This past week of workouts was an interesting one for me. I usually know what to expect with my workouts because I know which classes are 2 group classes and what classes are 3 group ones. I also have a good idea of what the workout will be each day because I have found an online forum where people post it each day. I like knowing what the workout will be so I can prepare mentally and physically for what I’m going to be doing. But this week things didn’t go as I thought they would and maybe that was a good thing for me.

Monday’s workout was an endurance run/row workout. I was expecting it to not be a run/row because it’s supposed to be a 3 group workout, but it ended up being a 2 group class instead. I think even though it’s posted as a 3 group one, it’s not going to be that way that often. I know some people aren’t coming to that class anymore because they don’t like the 3 group classes and because of that we don’t have enough people in class to make it 3 groups. But it was nice to have the run/row and I was happy that I was able to do it.

We started with a 1,000 meter row which I did without stopping but not in that great of a time. Next was supposed to be a .5 mile run on the treadmill. But my body wasn’t up for running. It was a combination of being tired and my hips hurting from sitting at Hamilton the night before. So I did the power walk version of .25 miles at 6% incline. Next was back to the rower for a 750 meter row and then another .25 miles power walking on the treadmill. I was on the rower doing the 500 meter row when time was called to switch to the floor.

Once I got to the floor there were 3 blocks and it was mainly arms and core focused. The worked out well for me because my legs and hips were pretty done after the run/row. The second block was interesting because we had 30 second intervals with plank work and running man and that was pretty tough. 30 seconds isn’t that long, but when it’s back to back it gets hard. And the last block was tough too because we had a core blast but had to do 3 burpees in-between each exercise.

Wednesday’s workout was a strength day, so I went into it thinking it would be a walking day for me. But that ended up being the perfect plan because half of the treadmill workout was designed to be power walking only. The first 2 blocks on the treadmill were normal strength ones. I run the 90 second push paces because they weren’t on an incline but I walked all the incline work. But the second 2 blocks were power walking blocks where everyone was walking. The inclines were supposed to be a bit higher than I normally do, so I was at a lower incline, but it was still everyone walking and I didn’t feel bad about not trying to run on inclines that day.

When I went to the floor, we had 2 blocks. The first block was bicep work on the straps, chest work with weights, and ab work. We also had a 300 meter row which I did in 1:15. Not a great row time for me, but if I’m being honest I wasn’t trying that hard on the rowing. The second block was tricep work, biceps with weights, and shoulder work. And we had a 500 meter row which I did in 2:23. Again, not a great time but I know I wasn’t working as hard as I probably should have.

Friday was an endurance day and I wasn’t planning on running because of that. But then when I got to class I realized we were going to do the 3 group format which meant less time on the treadmill. So I decided to try running and see what happened. We had 2 blocks on the treadmill and they all had the same format with a 1 minute push pace, base pace, 90 second push pace, base pace, and a 2 minute push pace to a 30 second all out pace. But the difference between the 2 blocks was that the base paces had different times. But to run all the push and all out paces was pretty awesome for me since I really expected to be walking the entire workout.

Next I was on the rower which was one long block. It was timed rowing with squats in-between each row. We started with 30 seconds and increased things by 10 seconds each round. Normally I love sprint rowing because I can do really well with it, but doing the squats in-between the rowing was tough and I wasn’t rowing as hard as I usually could. But it was a great block of work and was nice and challenging for me.

And I ended on the floor which was also one long block. It was deadlifts and work on the straps and then we had increasing numbers of exercises on the BOSU. Each BOSU thing was core work and while core work sometimes feels like a bit of a break and time for me to catch my breath, this time it was just constant work so I felt like it was just as tough as any other block I had done that day.

And I got my 4th workout in this week again. Saturday was a power day which usually means a running day for me. But that wasn’t going to be the plan for me this time. My legs were pretty dead from Friday’s workout and I ended up not being able to start on the treadmill like I usually do. I started on the rower, then went to the floor, and finally was on the treadmill. So by the time I was at the treadmill my body was not feeling like running would be happening.

There were 2 rounds in the 3 group workout so I spent 2 blocks on each section. With rowing, we had some distance rowing challenges. They were sprint rows but in the first block I wasn’t doing too great with them. They were decreasing distances with decreasing breaks between each round. But with the second block, we had 150 meter distance rows with some squats in-between. I was on my 2nd or 3rd 150 meter row when my coach came by. She normally gives me a challenge on the rower to do and she likes to make them pretty tough. I was averaging 40 seconds for 150 meters so she challenged me to do it in 30 seconds. I asked her to hold the rower because I knew I was going to go hard and I didn’t want it to move. She stayed there and I flew on the rower. I didn’t focus on the timer but watched the distance go down. And when I got to 150 meters, not only did I hit the goal my coach set but I beat it!

28 seconds is way faster than I ever thought I could do the row in! And I think my coach was pretty blown away by it too! It was a pretty high note to end my rowing with.

On the floor, everything was pretty quick. We had a variety of upper body, lower body, and core work. But the craziest thing we had to do on the floor were burpees with palms to elbows. But burpees and palms to elbows are tough enough on their own. But to combine them was almost just evil! I totally struggled with those, but I did my best.

And when I finally got to the treadmill, I started with trying to run the first push pace before realizing that it was just not safe for me to run. When I’m tired I can have sloppy running form and I didn’t want that. So I ended up walking on a day that I really was hoping to run. I felt a bit bad about walking because I knew I wasn’t getting as good of a workout as I would have liked to, but I just kept reminding myself that I was there and not sitting at home. Walking is better than nothing. And it was also my 4th workout of the week which is still something I occasionally struggle with.

No matter how much I try to prepare for my workouts, I guess the unexpected can always happen. Fortunately my fitness level is at the point where I can adjust and adapt as needed and my workouts don’t suffer too much. But I think I’m still going to prefer when I know what I’m in for when I walk into the workout.

Another Peak Performance Week (or Some PRs and Some Not-So-PRs)

Another Peak Performance Week is done and to be honest it didn’t quite go the way I thought it would. It seems like most of the time during that week I will PR or come really close to getting a PR on all the challenges. But this week didn’t have that in the cards for me and it’s not easy to accept that. I know so many of my posts about my workouts lately have been how I need to go easier on myself, and this week was another example of that.

Monday’s challenge was the 500 meter row. It was a 3G class and I started on the treadmill. But because I knew the rowing would be after my first treadmill block I took the treadmill pretty easy. Once I got to the rower, I knew that my PR going in to that workout was 1:53.7. My goal in my head was to get it under 1:50 flat. I went pretty hard and fast as soon as I started and fortunately I didn’t seem to gas out until the very end of the row. I tried to not look at the timer on the rower and just focus on the countdown for the meters. And when I got to the last 100 meters I went as hard as I could since I knew it would be done soon. When I got my 500 meters done, I took a look at the timer and was pretty surprised with myself.

I had a feeling I had gotten under 1:50, but I had no idea I had done it that quickly! That’s about 7.5 seconds faster than my old PR which was only done earlier this month! I was not expecting to have such a huge improvement in such a short time frame.

After the rower challenge was done, we were into a more normal 3G workout that had a strength focus. I pretty much overdid it with the rower and was still dealing with a bit of nausea so I walked everything on the treadmill. On the rower, besides having the challenge we had 200 meter sprints with 20 seconds of rest in-between and also a 3 minute row for distance (I didn’t do so great with that since it was at the end of class). And on the floor, we mainly did upper body work but there was a bit of ab work and some squats thrown in there too.

Wednesday’s challenge was the floor rep challenge. I have done this before but I hadn’t looked at what my previous rep counts were before this class. This class had 4 blocks on the treadmill and 4 blocks on the floor and I started on the treadmill. The first treadmill block I was able to do my normal running for the push paces and walking for my base paces. Next on the floor was some lunges, abs, and a 200 meter row. Then I headed back to the treadmill.

I knew that right after this treadmill block I’d be doing the floor challenge so I walked the 4 minutes I was on the treadmill. I didn’t want to get too tired before the floor work and I think most people were taking it easy for that same reason. Then I went to the floor where it was 4 minutes of continuous work. The challenge is that you count how many reps in those 4 minutes you do. It’s 1 minute of squats, 1 minute of push ups, 1 minute of pull ups on the straps, and 1 minute of sit ups.

Since I didn’t know what my old count was, I didn’t worry too much this time on what I wanted to get done. I did 95 reps total in those 4 minutes and felt pretty happy with myself. Then back to the treadmill where I did another 4 minutes of walking before going back to the floor to do the floor challenge again. This time, the exercises were reversed (so sit ups, pull ups, push ups, and squats). During the squats I knew I’d be close to 95 again so at the very end I did 2 really speedy squats and got my count up to 96. All I ever want to do is at least 1 better than what I did before and that’s exactly what I did. But after class I realized that I had done well over 100 reps the last time I had this challenge and I was a bit disappointed that I wasn’t able to do better.

And Friday was the last day of Peak Performance Week and it was the mile challenge day. This is always what I look forward to and fear that I will struggle with. I don’t know how I got it in my head that the mile challenge is such a big deal, but that’s what I think of it. Since I knew I wanted to get it done first, I made sure that I started on the treadmill. I had been trying to plan out how fast I need to go for how long to get a PR. I already knew that I wasn’t going to try to run the entire thing but instead do intervals with really fast sprints.

As soon as we got started, I did my first sprint. I did 1 minute at 6mph followed by 1 minute at 5.5mph. I then walked for a minute to recover at 3.8mph (this is the same pattern I had when I PRed). This worked really well for 2 rounds and then things started to fall apart. I was already having a bad hip day and had only gotten about 3 hours of sleep the night before so my body wasn’t feeling so great. And after my second round I knew that I was overdoing it. I had to jump the rails to take a quick break. Since I didn’t stop my treadmill, this is totally cheating and I’m not happy about it.

For my third round, I reduced the run time and increased my walking because I knew the last round was coming up for me to finish my mile. And I knew that I’d be pretty close to what my old PR time was so I wanted to make sure I went as fast as I possibly could go. I don’t remember the exact speeds I went, but I think I was between 6-6.8mph for the last 90 seconds or so. And once I got my mile done, I stopped my treadmill.

This is exactly what my PR was from before. But since I jumped the rails to catch my breath, it doesn’t really count. But to know that I was able to tie myself isn’t too shabby. I haven’t been doing as much running lately as I had before the last Peak Performance Week and I was dealing with some physical issues this time. So I think to have expected to PR was almost unreasonable even though that’s exactly what I had hoped for.

After the mile challenge, we moved to the floor where we had some arm work and rowing. I was still working on catching my breath and wasn’t feeling so great so I was going pretty slow. But at that point, I didn’t really care what I was doing as long as I kept going in class. After the other group finished their mile challenge, my group was back on the treadmill. I knew I’d be walking because I was in pain and I was actually walking slower than I have in a long time. But I got it done and that’s what counts. We ended class with a block on the floor that included burpees, running man, back extensions, and ab work. I was exhausted after that class but I was glad I survived the 3 days of Peak Performance Week that I set out to do.

Saturday’s workout was back to a normal workout (Peak Performance Week is just Monday-Friday). It was 3G like it normally is on Saturdays for me and it was a mix of strength and power. Since I was still hurting a bit from Friday’s workout, I knew going into the workout that I’d be walking. But I was a bit disappointed when I saw the workout because it would have been a great one to work on my running.

We had 3 blocks at each station and we switched after the first 2 back to back. Every block was 4 minutes long and it was pretty much a 4 minute run for distance on the treadmill. The first block was increasing inclines, the second block was decreasing inclines, and the last block was at a flat incline. I would have loved to work on running for 4 minutes at a time, but my body wasn’t in any shape to run. I knew if I even tried that I would probably end up hurting myself. But I couldn’t just walk and not try for anything extra so I did increase my walking speed each time I was at the treadmill. I felt like this made up for having to walk extra slow the day before after the mile challenge.

On the floor, it was more leg and plank work than anything else and I decided to work on trying to be better with what weights I used. We started with lunges that had shoulder/arm work (front and lateral raises). Normally for lunges I use 15 or 20 pound weights and for those arm moves I use 12 pounds weights. But I decided to split the difference and use 15 pounds weights. It was tough to do the shoulder/arm moves, but since it was only 6 reps I was able to keep it up. It was nice to have something feel like it’s improving since I haven’t really felt that way on the treadmill. We also had decline mountain climbers, Spiderman planks, lateral lunges, and squats.

And on the rower we started with seeing how far we could go in a certain number of pulls on the rower. It started with 25 pulls and went down by 5 each round. Normally I can average 10 meters on each pull, but with the pain in my hips I wasn’t able to get as much power behind my rows as I normally can. I decided to not pay too much attention to the distance since I knew I wouldn’t be happy with what I saw. Another block was 200 meter sprints with froggers in-between each set. Again, I lacked the power I normally have so I didn’t look too much at my time for the row. And the last block was 150 meter sprints with squats in-between the sets. We were supposed to try to squat so low that we touched the rails of the rower, but I couldn’t get that low down. But I’m pretty certain my squats were lower than they probably ever have been.

This was not how I thought Peak Performance Week would go for me, but it wasn’t all bad news. I was able to work on being more patient with myself which is slowly happening for me. I did get some PRs and I learned how to push myself better. And that’s all I can ask for a Peak Performance Week. Now I just want to focus on seeing what gains and improvements I can have before the next challenge week!

SaveSaveSaveSaveSaveSaveSaveSave

A Weird Workout Schedule (or Out With The Old And In With The New)

I’ve had a few weeks of 3 workout weeks, so it was nice to be able to get back to a 4 workout week this past week. 4 workouts a week is starting to feel so normal to me which still surprises me. But even though this was a 4 workout week, it was a bit of a weird week. It was weird because of a few things including the holiday and my Orangetheory location was getting an equipment upgrade and was going to be closed down for 2 days. But none of the weird stuff was going to stop me from getting my workouts in.

Monday’s class was an endurance day where we didn’t switch between the blocks. We technically had 2 different 10.5 minute challenges, but I forgot to reset my treadmill before the first one and wasn’t able to do the challenge properly. So since the first challenge wasn’t going to be for distance for me, I did it with the plan the coach gave (instead of just running the entire thing). So I ran the push paces and walked the base paces without worrying too much about distance.

For the second challenge, I did remember to reset my treadmill and very determined to PR on my 10.5 minute challenge. I ran the entire thing which is still a big accomplishment for me. I started at 4.5mph like normal and occasionally did a bit at 4.7mph as a little sprint. I knew I’d be close to my old PR (which was .812 miles) so for a minute toward the end I went to 5mph and for the very last 30 seconds went to 7mph just to get every bit of distance I could get. I’m glad that I did that because I did PR, even if it wasn’t as much of a PR change as I was hoping it would be.

Once I got to the floor, I was pretty tired but I wanted to do the best I could. The first block was arms, lunges, and abs so that wasn’t too bad after all the running. The second block was arms with squats and ended with a 500 meter row. I was excited to try the row because I wanted to PR on it too. I didn’t know what my 500 meter PR was going into class so I was really excited when I finished it thinking I got a new best time. It was a bit frustrating to realize that I tied with my PR. I know I should still be happy to tie with my PR when I’m tired at the end of class, but as you all know I’m super stubborn with myself.

I also went to Tuesday’s workout since I do try to work out on holidays. This workout was a 3G 3 partner workout and it was set up as 3 blocks that were each 14 minutes long. A lot of partner workouts are for the entire class, so it was cool that this one was broken up into smaller bits. Each workout had a similar goal which was to see how far the group could get on the rower in 14 minutes even though each block had a different station controlling the switching.

For the round where the rower controlled the switching, it was 400 meter rows. For the other rounds, it was just rowing for distance but I think we all pretty much averaged 400 meters each time we were on there. When the treadmill controlled the switching, it was .2 miles (I did it as a power walk for .1 miles) and the other rounds were running or walking for distance. For the floor, we had a decent amount of variety. When the floor controlled the switching, it was lunges and ab work. For the other rounds there were biceps, pop jacks, dead lifts, and squats.

As a group, we did best on the rowing distance in our first round which was almost 3100 meters. The other rounds weren’t too bad with about 2900 meters each time but I know that we wanted to top our first round row. It was a pretty tough workout, but it was a good workout and a nice change from what we do normally. And knowing that we’d be switching between stations every 3 minutes or so was pretty helpful in getting through the tougher moments.

Wednesday’s workout was a power day and we switched after 2 blocks. Normally I would run that workout, but it was my 3rd workout in a row and I was feeling a bit sore and tired so I ended up walking. All of the treadmill blocks started with a 2 minute push pace and 1 minute base pace. After that, it was push to all out paces with different times. But on the very last block on the treadmill, I knew I’d do a little running. After Wednesday’s workout, all the treadmills and rowers were going to be replaced. It was my last time on the original treadmill 11 (my favorite treadmill) and we were encouraged to go for our fastest speed ever because we were ending on a 30 second all out. Since I wanted to give my treadmill a proper goodbye, I ended with 30 seconds at 8mph. It’s probably too fast for me (I think that speed is for someone with longer legs), but I was able to do it for 30 seconds and felt like I gave the treadmill good farewell.

And yes, I’m aware that I probably sound crazy for having a favorite treadmill like this, but I think most people at Orangetheory have their favorites and knew that the new treadmills probably wouldn’t feel the same as the ones we were used to.

On the floor, each block had a 200 meter row in it. I was averaging 37-38 seconds per row which isn’t bad but not my best either. We also had a lot of plank/core/abs work in the blocks. I was tired because I did a tough workout but also because it was my 3rd workout in a row. I knew that I couldn’t be too tough on myself that day for not always doing my best. And I’m happy to say that I was able to go easy on myself and felt glad that I was able to do what I could do.

Orangetheory was closed on Thursday and Friday to spruce things up and get the new equipment in, so my next workout was on Saturday. As usual for Saturday workouts for me, it was a 3G workout. I got there a bit late and was worried that I wouldn’t be able to start on a treadmill, but somehow not only did I get to start on a treadmill but I got to start on the new treadmill 11! The treadmills looked similar to the old ones, but I could feel a difference. They do still need to be a bit balanced out (very common issue with new treadmills), but it was good to be on my normal treadmill. I was dealing with some hip pain, so I planned on doing a lot of walking. And that worked out well because it was a strength day.

There was some push pace times at a flat treadmill incline, and I did run those. But for all the incline work, I walked and I’m glad that I did. It wasn’t a really difficult hill workout, but I know I couldn’t have done it as a run. I did try to run briefly at 4% and it was feeling pretty bad. So pretty much all my treadmill time with the few moments of push paces on a flat incline were walking.

On the floor, we had 2 blocks. The first block was lunges and shoulder work followed by abs. And the second block was lunges, abs, and pushups. Each block was only about 7 minutes long so it went by pretty quickly. And on the rower, we had rowing with work with medicine balls in-between each row. My rowing was pretty slow, but that might have been because of the new rowers. The seats are different with these rowers compared to the others so it might take me a bit of time to get used to it. But I’m sure they will feel normal to me soon.

After completing Saturday’s workout, I went to the app on my phone that I use to track my workouts. Having an app like that is so much easier to figure out if I’m on pace to hit my workout goal for the year than if I tracked it on paper or something. And Saturday’s workout was a bit of a milestone one for the year.

I’m ahead of pace to hit my workout goal for the year and that makes me pretty happy. Hopefully this momentum continues!

Being Patient With Myself (or Being Ok With A 3 Workout Week)

I originally planned this past week to be a 4 workout week because I knew that this week was likely to be a 3 workout week. I’m now having 4 workout weeks be the norm and 3 workout weeks to be rarer instead of how it used to be the other way around. But this week was another one where my body was telling me stuff and I just had to listen. So I had 3 workouts and they weren’t all up to my normal abilities.

Monday was a strength day. I knew I’d be going to Disneyland that day, plus I was dealing with some hip pain and nausea, so I decided to walk the entire workout. It was probably a smart choice for me because a lot of the work was longer segments on the hills. I can do running on hills for short bursts, but I definitely can’t really do longer running on hills just yet. Most of my walking was at 6, 8, or 10% and it was tough to feel like I was getting a good workout in because I’m so used to running.

We also had one cardio block on the rower and it was a pretty fun challenge. The goal was doing 100 meters in as few pulls on the rower as possible. Doing as few pulls is tough because your brain is telling you to go super fast to get it done. But really you have to take your time and take long pauses at the beginning and end of each stroke. It’s an exercise in patience and I’m getting better at it. The goal was to be able to do 100 meters in under 10 pulls and I knew I could do that since on these pull challenges I usually average 10 meters a pull. In the time we had on the rower, I had time to do 4 attempts. 2 of those attempts were at 8 pulls and the other 2 were at 7 pulls. I’m pretty happy with myself with that effort.

Once on the floor, I focuses on heavier weights since my cardio wasn’t as good as normal. We did have rowing on the first block with 200 meter rows (I did them between 40-42 seconds each time). The second and third block on the floor was mainly arm work like pull overs, triceps, upper cuts, and raises. And the last block was all ab work like planks, crunches, and toe reaches. Even though I felt disappointed with my cardio, I knew I’d be doing a ton of steps at Disneyland and I feel pretty happy with what I was able to do on the floor.

Wednesday was a run/row day and I was pretty excited about it. I knew it was going to be a very difficult run/row, but it was a great opportunity for me to prove to myself that I’ve made some really great progress. On the running part, it started with .25 miles, then .5 miles, then 1 mile. And the rowing was 1600 meters, 800 meters, and 400 meters. I had a feeling I wouldn’t get through the mile so I put my energy toward the first 2 segments. I was able to run the .25 mile run pretty easily (it’s still so crazy to me that running that has become easy to me now) and then I headed to the rower.

I checked my records, and my previous PR for 1600 meters was almost 2 years ago and it was 8:15.2. I had a feeling I could do it in under 8 minutes flat and set that as my goal. Distance rowing is still tough, but I’m getting better at it since we’ve had some more opportunities for it. And I think the endurance I’ve been building with my running is helping my rowing too. I tried to not focus on the rower while I was rowing because I knew I’d be on there for a while. I finally looked down at around 6 minutes thinking I would be close and I was much closer than I thought I could be to being done! So I decided my new goal would be to go all out for the end and maybe be able to take a full minute off my 1600 meter row. I think I was in a bit of shock when I was done.

I did just over 1:02 faster than my old PR! That’s pretty insane and I think that it was a really great time for me. I knew I’d PR on my row, but to think I could PR by that much is mind-boggling. I was pretty exhausted after that row, but I still wanted to do my best on the next running segment. I’m not sure how I did it, but I managed to run the entire .5 mile run too. I did the 800 meter row in 3:27.5 which is less than half the time it took me to do double the distance so that was pretty great too. And I only got started on the mile run by the time it was time to switch.

The floor work had an interesting set up. There were 4 blocks and the first 3 blocks all started with a minute of timed work like squats, pushups, and rowing on the straps). After that, we had about 4 minutes to do 2 different moves. The moves after the timed work was mainly arm work and a lot of it was rowing (which seemed mean after doing so much rowing during the run/row). The very last block on the floor was timed ab work like crunches and leg lifts. We also had a 90 second plank hold to finish which felt pretty easy considering all the plank work I did in my challenge last month. I’m happy that planks have gotten so much easier for me and I’m excited to see what other plank progress I’m going to make soon.

Friday was another run/row day but it was also a strength day so that meant hills. I originally planned to do all the running as running and it started off great with a .5 mile run which was at a flat road treadmill (which is 1%). I actually was able to get my speed up and did it at 4.7 mph instead of my usual 4.5 mph. Next was a 450 meter row which I wasn’t too worried about since I was focusing on the next run segment.

Next was supposed to be .4 miles at 2% and I assumed I’d be able to do it. But my body was saying otherwise and after less than a minute I had to switch to power walking. It was disappointing because I was so set on running, but I’m really learning to be patient with myself and knew it would be best to not run. My body was hurting from some hip pain plus I had eaten too much the night before (more on that in a future post), but I was hoping that I could overcome that. But once I started walking I was feeling better so I know I made the right choice. I did the 350 meter row, the next run segment (as a walk again), and just had enough time to finish a 250 meter row when time was called. I didn’t get all the way down the run/row assignment, but I got almost done which is pretty good for me.

Once on the floor, I again wanted to do heavier weights because I felt like I had to make up for what I didn’t do on the treadmill. We started with lateral lunges and I was able to use 20 pound weights in each hand. It wasn’t easy and I had to take breaks, but I got through the entire set. I did my front raises with 15 pound weights (usually I use 12 pounds) and I even used weights for my hip bridges and scissor kicks which I usually do without weights. In the second block, I wasn’t using much heavier weights than normal, but I didn’t go easy on myself either. And we ended with a core blast with a medicine ball and I went for the 10 pound one instead of 8 pounds. I felt like I really made up for my lack of running with weights.

Leaving Friday’s workout, I had every intention of making it on Saturday. So I probably didn’t go as hard for that workout than I would have if I had known I was going to skip Saturday. But Saturday morning things changed and I knew it would be best for me to not work out that day. It’s not easy for me to listen to my body because I’m always trying to push myself, but I’m trying and I’m seeing the results when I do pay attention.

I’m a bit paranoid about not hitting my workout goal for the year, so I might try to see if I can fit in another workout this week. It might not be possible and I might have to be ok with 3 workouts for 2 weeks in a row. It’s not the end of the world, but I’m so set in my plan that it can be hard to deviate from it. But this is all a lesson in patience, listening to my body, and not being too hard on myself. It’s just tough for me to do that sometimes.

Celebrating At Orangetheory (or 3 Years Down)

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!

Setbacks and Goals (or Still Figuring Out What’s Next)

Last week I wrote about how I’m trying to figure out what is next in my fitness journey. I’ve hit more goals than I ever could have imagined and that has encouraged me to set my goals bigger and better. So many things I’ve done this year were not even an idea in my head a year or two ago. I never imagined a year ago that my running would be where it is now. So while I really do want to have more goals in my workouts, it’s hard to know what to set them at because I don’t know what I can do. But I decided to try this past week to see what I could do to try to get some new goal ideas.

Monday’s workout wasn’t one of my better ones. I’m still having nausea issues now that I have my period again. It’s much better than when I was a teenager (before I went on the pill), but I can get some days where it’s pretty horrible. Fortunately, my OB/GYN prescribed me some anti-nausea meds and those help so much. And I am now packing them in my purse with me for emergencies. But having them in my purse is a new thing and I didn’t think about it on Monday.

My workout on the treadmill started out ok. It was a strength day which meant running on hills. I started running at a lower incline when my nausea hit me hard. It almost took my breath away it was so bad at first. I immediately stopped running and started to walk. I did my inclines as usual, but the nausea was making me need to jump the rails of the treadmill pretty often to catch my breath. And when we were about 27 minutes into the 30 minutes on the treadmill, I remembered that I have my anti-nausea medication in my purse which was in my locker in the lobby. I ran out of class (probably the fastest I’ve ever run), got my purse, took my meds, and hoped the medication would take effect quickly. Most of the time, I feel relief within about 10 minutes and I knew I’d be on the floor then. It’s unfortunate that my treadmill workout had to suffer so much, but hopefully if this happens again to me I’ll remember that I pack my medication.

Once I got to the floor, I was waiting for the medication to kick in but I got to work on the first block right away. It was squats, tricep work, and knee tucks using the ab dolly. I’ve been testing out using the ab dolly on my toes and not my knees and was able to do about half of the knee tucks that way. I still need to work on strengthening my hips to be able to do all the work on my toes, but I’m getting there. On the second block we had lunges, roll outs on the ab dolly, and hip bridges followed by a 300 meter row. I’ve PRed on my 300 meter row recently and figured that feeling the way I felt I probably couldn’t PR again that day. But I still wanted to be under 1 minute (I’m so stubborn!). I worked so hard and felt like I was going to make it, but I did my row in 1:00.0 exactly. It’s a bit frustrating to know how close I was to hitting that goal even when I felt as bad as I did.

Wednesday’s workout went better for me. It was a mix of endurance, strength, and power and I was doing some pretty good running. I was fine with the longer push paces on the endurance block which included a 3 minute and 2 minute push. When we got to the strength block, I was able to run at 2% but after that I decided to walk. And in the power block it was push and all outs and I was able to run them all.

The floor was one long block that had a good mix of things to do. We had squats, hip swings, rowing on the straps, push ups, plank jacks, and ab work. But then there was a rowing component that started with a 1200 meter row. 1200 meters is a pretty long row and I remember back when I couldn’t row that much without taking a break. Back then, my goal was just to try to do it without stopping. Now that I know I can do that I’m working on what time goals I want to have. It used to be that I would do 100 meters every 30 seconds. My power on the rower has been increasing a lot, so I decided I wanted to see how close I could get to 5 minutes for the 1200 meter row. That would have been an average of 25 seconds for each 100 meters and that’s pretty fast for me when I’m doing more than 300 or 400 meters. But to my surprise, I was able to do it in 5:06.2! That’s a lot closer to 5 minutes than I thought I could be!

Friday’s workout was another strength one and I knew going into the workout that I wasn’t going to be able to do a lot of hill running. Fortunately, this workout has some decent flat road work and there was a walking segment built in. Each of the treadmill blocks started with 90 seconds of a push on a flat incline so I could run that. Then there was a 3 part hill climb where runners were supposed to run at 4%, 8%, and then power walk at 12%. I did that as a walk (6%, 8%, and 12%). And each block finished with an all out pace at 4%. 4% was a bit tough for me that day, but I’m glad I challenged myself and did it.

The floor work was 2 blocks and the first block was all work on the bench. We had chest fly, triceps, plank rows using the bench for balance, and hop overs. My hop overs are getting more like hops and less like steps, but there is still a lot of work to do to get those better. I’m not sure what work I need to do to make my hips move better for hopping (or if that just isn’t possible), but it’s something to think about. And the second block on the floor was lunges with bicep curls, strap work, ab work, and then rowing after. My first row was 350 meters and I did it in 1:14.4. That’s pretty good and I’m still thinking of a goal idea for 350 meters. And my second row was 250 meters which I knew I wanted to try to get it under 45 seconds. I did it in 47.4 which is pretty close to my goal!

Saturday’s workout was a power day and it was 3G so I was only at each section of the room for about 15 minutes. I started on the treadmill where we had 3 short blocks. Each block has a longer push followed by a shorter push and an all out. I ran everything except the base paces but I didn’t really do much speed work like I should have done for a power day. I think having this be my 4th workout of the week was making my running a bit slower than normal, but at least I was running.

Next I was on the rowers. The rows were all 200 meter rows followed by a lot of squats (seriously, my butt has been so sore lately from all the squat work!). I know that when I’m going really fast I can do 100 meters in about 17 seconds. So I was thinking and decided that I wanted to set a new goal for my 200 meter row and one day be able to do it in 35 seconds. Usually, I think my 200 meter row takes me about 40 seconds when I’m going fast, but for some reason I felt like I could do much better on Saturday. On my first attempt, I got my row done in 38.7 seconds. My coach was super impressed with me and said she wanted me to try for 38 seconds flat. I told her my 35 second long-term goal and said that I would be beyond excited if I could get it done in 37 seconds in that workout. And for my last row before switching to the floor, I beat my own goal for the day.

36.7 seconds is so close to the goal I have right now for that row! And being able to do that has made me think that I might need to start tracking my rowing and running goals a different way. Right now, I have each time or distance written down in Evernote with a log of how fast I have done it. I put the fastest one on top (with the date) and then move them around as I get faster. But I might want to set something up to help me track what my long-term goals are for those as well. It’s a work in progress and I’m sure that eventually I’ll figure out the best way to work on my new fitness goals.

After the rowing, I was ready for class to be done but I still had the floor work to do. This time it was a mix of lunges, squats, pop jacks, plank work, and sit ups. I was grateful for the sit ups because that gave me some time to lay on the floor and catch my breath a bit. The rowing really took it out of me but I made it through the entire set of floor work just as time was called to end class.

I think considering I had some setbacks this week, I did pretty awesome. I gained some extra motivation for goals in my workouts and really started to think more about my workouts as training with goals than just a workout. I want to start tracking things better than I am right now. This blog is great because I can go back and remember what I did, but I might need to take things to the next level now. I have so much more than I can do, but I won’t know what I can do until I start tracking and pushing myself more.

What Fitness Goals Are Next? (or Continuing To Impress Myself)

You may have noticed in my past few fitness posts that I’ve been hitting some amazing goals lately. I don’t know why things have been going so well for me, but I think it might be that the weight of thinking I need surgery is off of my mind now. I’m able to focus on me again and doing what I want to do and I don’t have to stress about a setback that would potentially set me back months.

With this positive flow going in my workouts, I’ve started to question if I’m doing enough. I’m not in a plateau or anything, but I wonder if I could do more or better. And I also have to figure out what that more or better means to me. I want to do so much, but figuring out the steps to get there are tough for me. So this past week of workouts, I focused on just doing my best and seeing what I could do so I could start planning some ideas for new fitness goals.

Monday’s workout was a power based one and we switched between each block of work. Not only did we switch between blocks, every block was only 4.5 minutes long which isn’t that much. I knew I would need to focus on doing as much as I could in those 4.5 minutes each time to maximize the time I had in that section of the room. The treadmill work started with push to all out paces and I was running everything. I kept my speeds where I’m comfortable with my push at 4.5 mph and my all out at 5.5 mph, but in the end we were just doing all out runs with very short walking recoveries. I wasn’t able to recover that much in those short walks so I had to bring my running speed for those all outs down to my normal push speed.

On the floor, we had 3 blocks with 2 moves in each block. It was a good variety of work with squats, weighted arm work, sit ups, hop overs, and single leg deadlifts (which I was able to do as single leg deadlifts with one hand on the bench for support). With the blocks being so short, I never got to do too much of each exercise so I didn’t really get too tired at all. And the last floor block was actually a rowing block that had the same pattern as the treadmill (45 second all out rows with 30 seconds of recovery in between).

Wednesday’s workout was an endurance day and it was the perfect day to test out some new fitness goal ideas. I’ve mentioned in the past that I’m wondering what I should do as far as training for my next 5K. I’m torn between increasing my run time (like I did with my last 5K) or decreasing my walk time. I don’t know what would be best for me and I haven’t really had a lot of opportunities to test each out. That is until this past workout.

Pretty much the entire treadmill time was 90 second push paces followed by either 30 second or 45 second base paces. I ran all my pushes and walked all my bases. While 90 seconds is less running time than I did in my last race, the walking time was decreased too. It was an interesting test for me to see how my body would take it and I think that it’s still something that I need to try out more often. I was feeling a bit more tired than usual during the workout because of the reduced walking time, but I wasn’t feeling like I couldn’t keep doing it. And it make it happy to see that even with the shorter running time, I was still able to do more than 2 miles in class.

The floor had another day of a good variety of floor work. There were squats, hamstring work, ab work, and shoulders. We also had a 1 minute timed row. My best 1 minute timed row was 313 meters, but that was a while ago. I know that I can do 300 meter in a minute since I finally got that back down, but this time I was so tired at the end of the workout that I knew I wouldn’t be able to get that far. But even with the tiredness, I was able to do 285 meters on the first round and 288 meters on the second. Not too shabby for me.

Friday was a power day which meant a ton of running for me! There were 3 treadmill blocks that all had the same pattern. It was push to all out paces where the all outs in block 1 were a minute, block 2 were 45 seconds, and block 3 were 30 seconds. Since there were no base paces except during the warm-up, I pretty much ran everything that was supposed to be a run. I wanted to work on increasing my all out pace and was able to bump it up a bit each block, but I finished that workout knowing that I probably could have done more than I did. I hate that feeling, but sometimes I don’t know how far I can push myself until I’m done.

The floor had 3 blocks this time. The first block had skater lunges, plank work, weighted swing work, and rows with the straps. There was also a 250 meter row in that block. I only made it to the rower once and that was a bit annoying to me. The next block was all core work with mountain climbers, planks, and sit ups. It was so tiring working my core that much, but I’m glad I got through it. And the last block was on the rower with decreasing rows with frog squats.

Saturday’s workout was a strength day and it was also a 3G workout. The very beginning of class was a mini tornado workout. We were on each part of the room for 2 minutes and switched. The treadmill was 2 minutes on a hill, the rower was a 2 minute row, and the floor was a mix of push ups and squats. After those 6 minutes, I felt like we had done half a class! But then it was time to get the class really started.

I started on the treadmill but I knew as soon as I got to class that I’d be walking the entire time. I had worked pretty hard the rest of the week and taking one easy day is helpful to make sure I don’t exhaust my body too much. I think I’m finally finding the good balance that will allow me to make 4 workout weeks the norm and not something I do only sometimes. The treadmill work was some pretty high inclines. In fact, even for the people who run they were instructed to walk so I didn’t feel as bad about having to walk for that class. It was only 15 minutes on the treadmill, but we were pretty much at an incline the entire time. I was usually between 6-10% but there were a few times we were up at 12% and that was starting to get a bit too much for me.

Next I was over on the floor where we had one long block with lunges, shoulder work, arm work, and abs. Even though it was just one block, it felt pretty quick unlike some of the other times that one long block feels endless. And after 15 minutes it was time for me to head to the rower. On the rower, we had 500 meter rows with lunges in between each row set. I didn’t really have that much of a goal in mind with my rowing because I couldn’t remember what I had done in the past and I wasn’t going to look it up on my phone. I decided that maybe under 2 minutes would be nice. And for both of the rows, I was able to do just that! And it turns out that my second row was actually a new PR for me!

I’m glad that I did some new PRs and tested some new things this past week. I’m still working on what I want some new fitness goals to be but at least I have a much clearer picture in my head on what my body is able to do now!