I knew this past week of workouts would be tough on me since it would likely be a week of bad pain and nausea. I didn’t expect the extra pain because of all the rain, so that just added to the difficulty of the week. And as much as I wanted to challenge myself in my workouts, I knew I just had to do what I could and hope for the best.
On Monday, I wasn’t feeling too nauseous but I was having quite a bit of hip pain. So I had to work around that and make sure that I didn’t do anything that was too painful for me.
For cardio, we had a long block that had pretty short intervals. We did a push pace to base pace and the each push/base interval was the same amount of time. So it was a 30-second push pace and 30-second base pace for the first interval. And they went up by 15 seconds each time. At the end of the block, we had a 30-second all-out.
On the rower, we also had a long block. We started with squats to front presses with a medicine ball and then we had a 200-meter row. Then we had the medicine ball exercise plus lunges before a 400-meter row. Then those exercises plus shoulder presses and then a 600-meter row. I actually didn’t get beyond that because my rowing was so slow, but it was a decent amount of work for what I could do.
And on the floor, we had neutral grip rows, sumo squats to upright rows, squats, and high rows on the straps. None of the floor exercises were too hard for me with the hip pain, but I did have to take some time with the squats because those were starting to bother me a bit. I wasn’t in pain, but I can tell when an exercise just isn’t feeling right and I need to make sure I’m not having sloppy form or something else that could cause pain later.
Tuesday I was definitely feeling nauseous plus still had some hip pain, so again I had to go easy and listen to my body. I knew that both of these feelings were temporary and that soon I would feel better, but it doesn’t always make it easier.
We had 2 blocks for cardio and both blocks had some incline work in them. We alternated between a regular push pace and a push pace with an incline with a base pace in between. I did go higher on my resistance levels to do the incline work, but I know I wasn’t pedaling that fast for either of the cardio blocks.
On the rower, we did stroke drills for both blocks. In the first block, we did a 12 stroke drill, rested, and then repeated the drill with the goal to beat our distance from the first one. And after that second row we had squats before repeating the pattern again. In the second block, we did 15 stroke drills and had lunges instead of squats.
And on the floor, we had one long block that had cluster sets. We had 3 exercises to do as cluster sets and we did each one 3 times. We had chest presses, tap squats, and overhead tricep extensions. For the sets, the first time was supposed to be 6-10 reps and then the second time was just to do as many as possible.
Wednesday’s workout was a benchmark and I knew it wasn’t going to be a great one for me. My nausea was pretty bad and I just wasn’t in a good mood because of how I had been feeling all week. This time, the benchmark was the 1 mile challenge, and I knew I had done really well on it the last time. This time, I just wanted to get through it and see what happened.
Our entire cardio block was focused on the benchmark. I knew I would finish in under 10 minutes, but I wanted to see if I could maybe do it in under 9. I didn’t put the resistance level that high since this benchmark is all about speed. I also knew that it would make things a bit easier on me since it wouldn’t take as much effort to pedal. And somehow, I made it just under 9 minutes so I was very happy. It was far from my PR, but I hit the goal I had set for myself.
On the rower, we had different row distances and we were supposed to do jumping jacks between them, but I knew I couldn’t do that. So for the entire row block, I just rowed as long as I could and then rested when I needed to. I wasn’t worried about distances or anything like that, I just kept going to maximize my time on the rower.
And on the floor, we had circuit work. We had 2 rounds of each circuit and then we did them as one long block after that. We had single arm rows and chest flys for the first circuit and step-ups and deadlifts for the second circuit. I was able to lower the bench so I could do the step-ups, but they did take me a while since I had to make sure I stayed balanced.
My hip pain was finally starting to be done by Thursday, but my nausea really kicked in hard. Plus I was dealing with very intense cramps so I don’t think my lack of hip pain helped me too much. But I knew this would be my last workout of the week so I wanted to just try the best I could.
Every section of the room had 3 blocks for this workout. For cardio, the blocks were always a push pace, an all-out, a 1-minute recovery, a push pace, and an all-out. In the first block, the push and all-outs were 1-minute, in the second block they were 45-seconds, and in the last block they were 30-seconds.
On the rower, we were timed the same way as cardio so we had the push and all-out rows. But instead of a recovery, we had the minute to do 10 overhead presses with a medicine ball and then we could rest for any time that was left over. I usually didn’t have much time to rest, so I just got my feet back into the rower and had a few seconds to breathe before doing the next set of push and all-out rows.
And on the floor, we had 2 exercises for each block. In the first block we had goblet squats and then we were supposed to do jumps to shuffles. I did squats to calf raises instead of the jumps. The second block had lateral lunges and skater lunges. And the last block was all core work and I really struggled with it with all my pain so I just did crunches for that last block to make sure I did something close to what we were supposed to do.
Considering how bad this past week could have been, it wasn’t too bad. I’m hoping that this week isn’t bad either and at least the end of the week should hopefully be ok for me. And even though I won’t have another benchmark to do this week, I can still try to keep pushing myself and making sure that I work extra hard when I feel ok to make up for weeks like this past one.
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