Tag Archives: rowing

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!

Rowing Adventures (or A Funny Workout Injury)

This past week of workouts were very rowing focused for me. This could be because I’ve been making a lot of progress in my rowing and I want to continue doing that. I’ve got some really high goals that I’m trying to reach in rowing and it’s getting tough to get there since it’s now trying to take off fractions of a second in many cases. And because of my intensity with my rowing, I ended up starting off my workout week with what might be my funniest workout injury.

Monday’s workout was endurance, strength, and power mixed together. I was dealing with some odd hip pain (I think I slept funny) so when I was trying to run on inclines I was having some issues. I was able to run at 2 and 4%, but anything higher than that ended up being a power walk. In the endurance block, I was able to do the 3 minute push and pushes to all outs as runs (which is always a good thing). And for the power block it was a bunch of 30 second all outs and I ended up getting to 7 mph!

The floor was split into 2 blocks and the first one was a shorter block. It was chest work with the straps, hip bridge chest fly work where I could do the hip bridge part, and plank work (which again made me laugh because of my monthly challenge). The second block was a longer one with squats, squats to bicep curls, squat fly work, and push up with rowing with weights. And then we also had rowing sprints. It was supposed to be 100 meters to start and each time we got back to the rower it went up 100 meters.

I really wanted to PR on my 100 meter row and I know that in order to do that I have to go pretty crazy on the rower. I must have a ton of power and I need to have very long pulls. And I guess that I was going a bit too intense because somehow the seat of the rower went forward and I went backwards! My feet were still strapped in, the seat was under my knees, and my butt landed hard on the rails of the rower! It took me by surprise and fortunately I was able to bend forward to unstrap my feet and get up, but I couldn’t believe that happened to me. I’ve never seen someone fall off of the rower before!

My Monday coach, Brendon, told me that he’s seen it happen a few times when people are rowing super hard. And he said that I should look at this as a badge of honor because it doesn’t happen that often. He knew I was working on PRing on my 100 meter row, so when I went back to the rower I did 2 rounds of 100 meter rows instead of 1 round of 200 meters and Brendon was coaching me and giving me tips on what to do. I still didn’t beat my 100 meter time, but I’ve got some really great things to work on and I have a feeling that I’ll be getting a new PR soon.

After falling off the rower, I wasn’t sure if I wanted to have rowing on Wednesday but we ended up having some rowing again. My butt had some impressive bruises from falling off but I was determined to do my best. But since I started on the treadmill I had some time before I had to worry about that. Wednesday’s workout was a strength day which means hills on the treadmill. We had 3 blocks on the treadmill that each followed the same pattern: a push on flat incline, base pace, 2 minute push on a hill, base pace, and an all out on a flat road. The hill running ranged from 6-8% and I was determined to do what I could with the hills before going down to a walk. And somehow, I was able to run the 2 minutes on the hill each time! Even at 8% which has been a struggle for me to walk at in the past!

Because I was doing a lot of running on hills, I was able to get my 2 miles in on the treadmill. This used to be a huge accomplishment for me but lately it’s been happening most days that we don’t switch between blocks. But to know that I did this on a hill day was even more special since running on hills is something that has been tough for me since I started running.

On the floor we had 2 blocks and a lot of the work was squats or ab work. But I was really happy with that because I did get to test out how much stronger my core muscles are now with the ab work. I usually can’t do the core work that involves lowering and raising my legs because it bugs my hips. But because my core is getting much stronger the pressure isn’t as bad on my hips and I’m able to do them! And on the second block on the floor we had 300 meter rows. I’ve been working on getting my 300 meter row down under a minute again and while I was a little worried about falling off the rower again I wanted to see what I could do.

And to my surprise, I was able to do it in 59.9 seconds! I was so excited and then I realized my phone was over by the weights section and I couldn’t take a photo of the proof! So when I had another attempt at the 300 meter row, my only goal was to get 59.9 seconds again so I could take a photo. Not only did I do that, I took another .5 seconds off of my time. Those small decreases in time is all I can ask for at this point so getting half a second off is huge for me!

Friday’s workout was another day with endurance, strength, and power. With the endurance block on the treadmill, I was able to do my usual plan of running the push and all out paces and walking my base paces. But I did increase my base pace to 3.5 mph (instead of 3.4 mph) so that was pretty great for me. On the strength block, I ran when we were supposed to be at 2% but when I tried 4% my body was just too tired. I ended up walking everything else above 2% for that block. And the last cardio block was on the rowers with 30 second push, 30 second all out, and 30 seconds of rest. I really didn’t pay too much attention to how far I went but my wattage was pretty low for me so I know it wasn’t anything too great.

The floor work was more squats and abs! This was totally the week for squats and abs. I was able to do some single leg squats using the straps for support and did some good modified ab work. And the very end of the floor time was 30 second timed intervals of speed skaters, mountain climbers, and weighted torso rotations. It was tough to switch every 30 seconds and I sometimes wasted a bit of that time trying to catch my breath but it was a good challenge to end the workout.

Saturday’s workout was a tough one for me. I debated cancelling class because I felt like I might need it as a rest day, but I went and decided to do my best. It was an endurance day but since it was a 3G class I knew I wouldn’t have too much time at any particular part of the room. For the treadmill, I started the first push as a run and realized within 30 seconds that it was not going to be a running day for me. My legs felt like lead and I didn’t want to risk getting hurt. So I did the entire treadmill block as a power walker and noticed that I just couldn’t get my heart rate up into the correct zones. I don’t know if my heart rate monitor was acting up (I’m thinking about getting one of the new armband ones instead of the chest strap I use) or if my body is just really used to running so walking isn’t enough of a workout anymore. But I tried to not focus too much on my heart rate and just think about the workout.

After the treadmill I went to the floor where it was a lot of arm work. We had 2 small blocks with shoulder work, chest press, low rows with weights, bicep curls, tricep kickbacks, and a little bit of ab work. I was using some pretty heavy weights and was happy to see that they weren’t as tough as I thought they would be. I think I might be getting close to being able to increase my weights again on the floor work. And my last block was on the rower with 3 minute timed rows. The goal was to get over 700 meters and the first time I did it I only got to 640. But the next time was just over 700 meters so I was happy that I was able to reach the goal that was set.

It still surprises me how much I’m able to do in my workouts now. And the achievements I had in my rowing this week was beyond what I expected could happen right now! I do still have the bruises on my butt as a badge of honor for falling off the treadmill, but that’s ok. Now I just need to focus on what I want to focus on for my next set of rowing goals for the workouts over the next few weeks!

Lots Of Running And Hills (or Back To A 4 Workout Week)

It’s been a few weeks since I’ve had a 4 workout week, so it was good to get back to it this past week. I am still on pace to hit my workout goal for the year, but I know that I can’t have too many 3 workout weeks in order to stay that way. I am trying to prioritize my workouts more again now, and by having a 4 workout week I think I did just that.

Monday’s class was a bit tough for me. I was having a lot of hip issues the entire class and I think it might have been due to me being in the car so long the day before. I hate when I have bad hip days because it’s tough for me not to push myself to do what I know I can do. But I tried my best to take things a bit easier. It did help that we had a bit of an odd format in the class. Our cardio was a mix of treadmill and rower and the floor was a mix of floor and treadmill. So while it wasn’t a switch day, we did switch back and forth a bit.

I was able to do my push and all out paces on the treadmill as a run despite my hip issues. And on the rowing, I got pretty close to some goals that I’ve been working on. We had 300 meter rows which I’ve been trying to get under a minute. I was able to do them in 1:01.6 which is pretty close considering that I wasn’t feeling right that day. But what threw me as a challenge in that workout is that the floor had an entire section that was plank work. Normally I don’t mind that, but Monday was day 1 of my new plank challenge. I hadn’t done my plank challenge before going to the workout, so I tried to do my best knowing that I’d be doing more plank work when I got home.

Wednesday’s workout was pretty amazing and I’m so glad that it was a class that I was in. It was a power day which always means short sprints on the treadmill. I love those because I know I can do some pretty great sprints and I get time to walk and recover after doing crazy speeds. This time, we did have some push to all out paces which were a bit longer, but a lot of the class was focused on very short all out paces (under a minute). I did most of the push paces at 4.5mph and the all outs right after them at 5.5mph, but I was going really fast for the stand alone all out paces. I was doing most of them at 6.5mph and got all the way up to 7.2mph at the end. And even though we had the walking recoveries between all of the fast running, I still did over 2 miles in under 29 minutes.

For the floor, we focused most on arm work which was a good break from using my legs. It was a lot of chest and tricep work with some pushups in there too. In the second block, we were on the rowers and followed the same pattern that the treadmill had with all out paces with recoveries. In 4.5 minutes on the rower, I was able to do just over 1,000 meters which is great for me!

Friday’s workout was a run/row (which I love!), but it was a challenging run/row. This time, we were doing hills with the run row and I was determined to run my hills. We pretty much had .1 mile runs with increasing inclines (starting at 1% and going up to 5%). There were also decreasing inclines but I never made it to that part of the run/row plan. Running on hills will probably never be easy for me but I’m so motivated to get better at doing them. I’m pretty ok with running at 2 or 3% and I used to be ok running at 4% but that’s become more challenging for me lately. And 5% has always been tough. But I managed to run every single hill (I did slow things down a bit for 5% but I was still running).

And for the rower, we pretty much had 100 meter row sprints. I had recently PRed on my row but of course I wanted to do better. But since I was coming off of the treadmill I was feeling a bit tired. I did take time to try to get my heart rate down so I could do a better row (which is probably why I didn’t get that far down the run/row plan) but I couldn’t get a new PR on my row. I was getting some higher wattages than I’m used to, but my stroke rate wasn’t as high. But it does give me hope that a new 100 meter PR might be coming up soon.

And when I moved to the floor, it ended up being pretty much one long block with adding exercises for each round of the floor work. We had a variety of burpees, shoulder work, using the straps for rowing work, and some ab work. And in the middle of the long floor block we did get a bit of a break (which was nice). But that break wasn’t easy because we were doing timed rounds of squats and 4 point planks. It felt like a pretty long floor block, but it was good and I felt pretty awesome after I was done with it.

I was a bit nervous for Saturday’s workout. It was my first 4th workout for a few weeks plus I had done the running on the hills the day before. And of course, this workout was running on hills again. I think that most of the time I would have just skipped running knowing that I had worked on my hill running earlier that week, but I decided to go for it and see what happens. Fortunately, the workout was a 3G workout so I was only going to be on the treadmill for about 15 minutes. We had push paces at 2, 4, and 6% and was able to run all of them. The 6% run was pretty tough and I debated about going to a walk, but I decided to stick it out and I’m glad that I did.

Next, I moved to the floor where we had 2 short blocks. The blocks were a mix of abs, upper body, and lower body work. We did squats, weighted rows, plank leg lifts, weighted arm fly, pullovers, and running men. And my last rotation was the rower where we had 2 short blocks as well. The first block was rowing with rests between each set and the second block was 250 meter rowing with squats between each set. My rowing was not that fast or that strong since it was the end of the workout, but I wasn’t trying to do anything too crazy at that point.

I’m so glad I got another 4 workout week in. It’s funny how not that long ago I was scared of 4 workout weeks and now I almost miss it when I don’t get in the 4th workout. Something feels like it’s not complete with my week if I’m not doing an extra workout in there. I do want to see about maybe adding some more workout stuff at home to do on my days off because I know that doing a little something every day is probably the best thing. But I don’t think I could do Orangetheory more days a week (maybe I could do occasional 5 workout weeks but not on a regular basis) but I want to see what else I can do to work on building up my physical fitness.

A Long Workout Week (or Being Emotional And Going Easy)

This past week of workouts was a bit crazy for me. I was on such a high from my amazing 5K race the weekend before. Then I was nervous because I knew that this would be my last big workout week before my surgery. Then I found out I’m a medical miracle and my surgery was canceled. My emotions really got to me this past week and it did affect my workouts. And since I was emotional, I ended up overdoing it at times and having to take it easy when I really didn’t want to. If this was my last 4 workout week before surgery I probably would have been a bit disappointed. Fortunately, that won’t be the truth so I can feel a bit better about how I did.

Monday’s workout was a mix of endurance and power and it was a run/row day. I was still feeling a little bit sore from my race, but I really wanted to see what I could do since I was feeling so amazing from my PR. The running portions were .6 miles and .15 miles. I started doing my 2 minute running intervals, but after those first 2 minutes I had to stick with walking for the .6 mile parts (which means I did .3 miles since power walkers go half the distance). I did manage to run the .15 mile segments in full, but it was a bit slower than I’m used to. And for the rowing, we had 150 meters and 600 meters and just like the running I ended up doing those a bit slower than normal. I tried to just tell myself that it was a recovery workout, but I struggled not to push myself more.

I did much better on the floor that day. We had squats with bicep curls and lunges with arm raises which both went pretty well for me. Lunges are still a weak point, but they didn’t feel too bad. We also had 2 rounds of 1 minute of knee tucks and while I was hoping to do them on my toes I ended up doing them on my knees. My hips were hurting a bit more by that point and I knew that pushing myself would hurt more than help. And we ended with a core blast with plank work and sit ups.

Wednesday’s workout as a mix of endurance, strength, and power. This was my first workout after finding out my surgery was cancelled and I was feeling on top of the world. I think that feeling had me wanting to push myself to new limits to prove how great things are. All of the blocks were 5 minutes (4 on the treadmill and 4 on the floor) so I decided to test out my running again on the treadmill. I had some time to recover and my legs and hips were feeling pretty good. So for the first block we had a 4 minute progressive push followed by an all out pace. I increased my speed .1 mph each minute and managed to run for the entire 5 minutes. The second block was 30 second pushes to 30 second all outs and I managed to do the last all out at 7.7 mph which felt almost too fast but at the same time felt amazing to do it! The third block was all inclines and while I tried to run them it wasn’t happening for me so I walked everything until we had the all out pace at 3% incline (I told myself it was good practice for the giant hill on the 5K next year). And the last block on the treadmill was kind of mix of everything we had already done. We were on the treadmill for about 28 minutes and I almost went 2 miles. That’s faster than my 5K pace and that was pretty incredible to me!

On the floor, we focused a lot on leg work which felt a bit tough after all that hard treadmill work but I did my best. We had squats, lunges, and squats to walk out push ups which were new to me and very tough to do. We also had a rowing block where we did static squats between rows. And we ended with a core workout for the last floor block.

Friday’s workout was a power day and I had really been looking forward to it. The blocks were short and had a lot of great opportunities for me to work on my running some more. All of the push paces were quick and we had a lot of 30 second all out paces with walking recovery back to back. I maxed out at 7 mph which isn’t my all time best but still pretty respectable. The only downside for me was that I was feeling pretty light-headed by the end of the treadmill block. I’m not totally sure what caused it, but I did have to go to the hospital for some blood work that morning so that could be the culprit. Whatever caused it, it wasn’t fun and it really affected my floor work.

On the floor, it was arm focused with chest presses, skier swings, squat rows, and shoulder work. I really was trying to work hard, but the light-headedness really was getting to me on the floor. It felt like I needed to take a break every few moves and I know that I didn’t get that much work done compared to normal. Again, I knew that I needed to go easy on myself but it’s tough to do that when I know what I can normally do. But I also was scared that I would get worse so I just took my time, focused on my form, and did whatever I could get done before we were done with that block. And when we ended on the rower we were working in time with the treadmills but I didn’t worry too much about rowing with a push or all out pace. I just rowed when we were supposed to and took rests when we were supposed to.

Saturday’s workout was a 3G workout and I was pretty grateful for that. I was having a tough morning and I was glad that I didn’t have to spend more than 15 minutes at any section of the room. I started on the treadmill and as soon as I started I knew that I wasn’t going to be able to run at all. My hip was killing me and I was dealing with some pretty bad cramps. So I did only walking for the entire 15 minutes. It was an endurance workout so we had a lot of longer push paces which for me meant having the incline at 6 or 8%. I didn’t feel like I was working that hard and my heart rate monitor was showing that my heart rate was much lower than normal. But I had to just consider this workout a recovery day and be ok with that. Walking for 15 minutes is still better than if I hadn’t been at the workout at all.

Next I moved to the floor where we had 2 small blocks of work. The first block was squats, plank leg lifts, and core knee tucks. I was doing fine with the plank leg lifts (which normally cause me some issues) but I really struggled with the knee tucks. My body just didn’t want to bend that way and I worked to find out how I could sit to do the best modification I could do. But on the second block I had much more success with the work. We started with single arm rows on the straps and this was the first time I didn’t have a tough time keeping my shoulders down. I was visualizing my back muscles moving and for some reason that helped me from not bringing my shoulders up and I felt the work a lot more than normal. And the last move was doing push ups with one hand on the Bosu ball. I had to do the push ups from my knees, but I was feeling really great about how I was able to balance nicely with the push ups and was able to get farther down that normal.

And I finished my workout on the rower with long rows (3 minutes first and then 600 meters after) and some squats and lunges between rows. The rowing went ok for me and I was able to get my 600 meter row in under 2 minutes which is always my goal. But the squats and lunges were getting really hard with my hip bugging me so I took my time and balanced myself on the rowers. Fortunately, there was an empty rower next to me so I was able to use both my rower and the rower next to me to hold on to.

Even though my surgery was canceled, this week’s workouts will still be based on the schedule I had thinking I would have surgery. I’ll still be able to get 3 workouts in, but it will all be in the beginning of the week. My parents will still be in town so I didn’t want to take time away from hanging out with them to do my workout. But in another week, I’ll be almost back to my normal schedule and I’m so grateful for that. I’m on track to hit my workout goal for this year so I’m glad that I won’t have to worry about taking any time off from my Orangetheory classes!

Rowing And Partners (or Enjoying A 4 Workout Week)

I didn’t realize this until after I completed this past week of workouts, but this was second to last time I will be doing a 4 workout week that I know of. I plan on getting back to 4 workout weeks eventually, but I have no clue how my recovery will go and how long it will take me to go from 3 workout weeks to 4 workout weeks. But I’m really glad that I pushed myself to do more 4 workout weeks because they now feel comfortable and normal to me. I remember when the 4th workout was a struggle and I am glad I got over that feeling. Hopefully this will make getting back to 4 workout weeks much easier for me when I am able to do so.

With the 4 workouts I had this week, I seemed to have a decent amount of rowing to do (which has been a trend) and a couple of partner workouts. It’s nice that it felt like there was a bit of a theme for the week and even though there were similarities with the workouts they were all different and had their own challenges.

Monday’s workout was a power day and we did a bit of switching between blocks but not with each block. All the blocks were about 5 minutes of less and that allowed me to pretty much do all running on the treadmill. We had a lot of 90 second push paces or 1 minute push pace to 1 minute all out paces, so the running wasn’t too long for me. The first and second block on the treadmill were similar (and we did those two blocks back to back without switching). And for the third and fourth block we mainly did push to all out paces which helped me keep running for all of the treadmill segments. It’s nice when I can do that and limit my running, but I also have started to wonder if I’ll ever be just a runner and not do any walking. I don’t know if I want to do that, but it’s giving me something to think about.

On the floor, we had a lot of lower body work and then some core work. We also did some bicep curls on straps and push ups on the ground. And the very last block wasn’t on the floor but on the rower. We were on the rower for 5 minutes and we did 20 seconds at an all out row followed by 10 seconds of a recovery row (basically going as slow as possible for those 10 seconds to get ready for the next 20). In those 5 minutes, I ended up doing over 1100 meters which really surprised me. I’m so used to averaging 100 meters every 30 seconds even though I’ve been doing much better than that lately. It was nice to have this 5 minute row to reinforce that I’m much better at rowing than I was even a month or so ago.

Wednesday’s workout was a partner workout and I got to partner with my friend Dani. We had 2 blocks each of which were a partner challenge for 23 minutes and each of which had one of us on the rower. The first block was one where the rower controlled the pace and the other person was on the treadmill. The rowing segments were 1000, 750, 500, and 250 meters and we switched between the rower and treadmill each time. And the person on the treadmill was just running until they were tagged out. I started with running on the treadmill, but I was getting exhausted from the rowing so I ended up walking after my first treadmill time. We didn’t quite make it through the entire challenge (Dani got to do 250 meters but I didn’t), but I think we did pretty awesome.

The second block was one where the rower just rowed for distance and the other person was on the floor controlling the pace. The floor person was doing chest presses, rows with weights, lateral raises, and plank work. And when they were done they tagged out the rower and started rowing. We didn’t reset the rower between switches and the goal was to get to 5,000 meters between us in 23 minutes. I tried not to take too many breaks on the floor because Dani was waiting on me on the rower, but it was a tough block. And at the end of the 23 minutes, we only made it to 4,900 meters so I was a bit frustrated that we didn’t make the goal. But again, considering how tough the workout was I was proud of us both.

Friday was a power day and again it involved rowing. We had 4 cardio blocks and while a majority of the time was on the treadmill, for the first 3 blocks each time we started with a 45 second all out row. I was surprised how tired I was feeling after just 45 seconds on the rower, but I think I went a lot harder on the rower than I normally do because I knew I’d be done in 45 seconds. After that, we headed to the treadmills and we had push to all out paces. I did manage to run all of those but I was walking when I could between to take a bit of a break from things. The last cardio block had no rowing, but it was all push to all out paces back to back.

On the floor, the first 3 blocks started with 45 seconds of bench hop overs. My form was fine for the first one, but it really got sloppy after that because of how tired I was. The rest of the floor work was a good variety with lunges, bicep work, plank jacks, and squats. And for the last floor block we headed back over to the rower. We had push to all out rows on the same timing as the treadmills and by the end of class I was so happy that I was done.

My 4th workout of the week was on Sunday instead of Saturday (I had something I couldn’t get out of on Saturday), but it worked out nicely to have that extra rest day before that workout. Sunday’s workout was a 3G workout and we were switching between blocks so we were never at one part of the room for more than about 7 minutes. For the treadmill, the first block was push paces to all out paces and each round the push pace got shorter. We started at 2 minutes and ended with 30 seconds. I was able to run all of it but it wasn’t easy. Our walking recovery within the block was pretty short so each time it was time to run again I was really wishing there was a bit more time to walk. The second block was pretty much all 1 minute all out paces with 30 second walking recoveries between. Again, I ran it all but toward the end I was cutting my all out paces a bit short to walk a bit more than the 30 seconds we had. I was starting to be a bit sore, but I was able to get back to running after recovering a bit longer.

On the floor, each block was 3 different moves. The first block was squats to bicep curls, frogger squats, and atomic mountain climbers. And the second block was weighted flys, jump squats (I do squats with calf raises), and plank work. Even though these blocks were each about 7 minutes, they felt really long. I think it’s because I was able to get through the work quickly so I got a lot of rounds done each time.

And on the rower we had one normal rowing block and one partner rowing block. With the normal rowing block, we had sprint rows and then we got off the rower to do squats and lunges. And on the partner block we had a partner who rowed 100 meters while we did burpees and then we would switch. I was a slower rower than my partner, but I hate burpees and he wanted to work on his so that worked out well. And at the end of the partner rowing block we had a 1 minute squat hold.

For being one of my last 4 workout weeks for a while, I’m glad that I had a decent amount of variety in my workout. It’s crazy to think that I only have a few more weeks of normal fitness blogging before my posts on Mondays will be either about a lack of working out or what I’ve been doing to start getting back to workouts with my recovery. I’ve been doing these Monday workout recaps for over half of the time that I’ve been blogging and I’ve loved doing them. It’s going to be a weird transition when I’m not able to blog about fitness the same what I’m used to. But hopefully my recovery journey will be as interesting as my fitness journey has been.