After such a successful 5K race, I had a feeling this week of workouts would be great. And I was right! This past week, I felt stronger, more powerful, and more like an athlete than I have in a long time. I scheduled myself for a 4 workout week and I’m glad I did that. I need to get back into the groove of a 4th workout and this was a great week to do it since I was still feeling amazing from the race.
Monday’s workout was a power run/row day. I was feeling a bit odd on Monday because before my workout was when I had my appointment with the surgeon and found out I had a tumor. But I didn’t let that odd feeling stop me. If anything, I kept thinking that if I could do my 5K as quickly as I could with this tumor inside of me, then anything is possible! For the run part of the run/row, I stuck with my run 1 minute/walk 1 minute for the longer segments which were .3 miles. Anything that was .15 miles or under was run in full (usually I could do those in 2 minutes or under). The rows were all sprints of either 300 or 150 meters, so I was moving back and forth between the rower and treadmill quite a bit.
For the floor work that day, we had a bunch of short blocks. Each of the blocks only had 2 things in it so I was feeling tired a bit quicker than usual. But I think that was more a mental thing than a physical thing. For those short floor blocks, we had things like squats and lunges plus some upper body stuff. My legs were feeling a bit shaky after the run/row, but nothing too bad and I felt like I was doing my workout exactly how I wanted to do it.
Wednesday’s workout was an endurance day. We did have a couple of 3 minute push pace segments, and I stuck with my 1 minute run/1 minute walk plan. I do need to start figuring out what my plan with my run/walk training will be. I’m not sure if I want to increase the run time or decrease the walk time. I might have to play around with it a bit to figure out what will work best for me. Even though we had some long push paces, we also had some normal length all outs. And for some of those all outs, I was able to go 6 mph which is very fast for me but doable if I don’t do it too much.
We had a decent amount of row work to do that day as well. One block included a 600 meter row. I was able to get it done in under 3 minutes so I was pretty happy. We also had a 3 minute row challenge and that was a bit tougher because I pushed myself too much at the beginning and was feeling some burnout before we got 2 minutes in. Besides the row work, the floor was focused on arm work. We had a lot of work on the straps and then had some ab work in between which almost felt like a break from the strap work.
Friday was another power run/row day. This time, for the run segments I did 90 seconds of running and 1 minute of walking. It was tough to run for 90 seconds at a time since I’m so used to 1 minute, but it was good to push myself. It also makes the run segments go by faster when I run longer (or faster) so I use that as motivation. All the row segments were either 250 meter rows or a 1 minute sprint. Again, like on Monday, I did a lot of switching back and forth between the treadmill and the rower.
On the floor, we had some arm and squat work where we used weights and I was using the 20 pound ones. And we had a lot of plank work and I was able to hold my planks longer and with better form than I have in a really long time. The entire floor time, I felt more powerful than I had in a while and was really happy with how things were working for me that day. For some reason, the workout just came together really well and it flowed really nicely. It was a feeling I don’t know if I’ve ever had before and it was a really nice confidence boost.
My final workout of the week was on Saturday. I thought about going on the bike for that workout, but I decided to just keep going and doing the treadmill again. It ended up being a workout that had endurance, strength, and power and we were switching between the treadmill and the floor between each block. For the treadmill, for most of the time I stuck with running 1 minute and walking 1 minute. I was able to keep this up for the endurance block and for when we had longer segments on the power block. But for the power block, a lot of stuff was 30 seconds at a time so I just ran the full thing. For the strength block, I stuck with walking the entire time since it was hills. I did some higher inclines, but since it was at the end of the workout I wasn’t as powerful as I was earlier in the workout.
For the floor work, we had a nice mix of stuff. For the endurance floor work, we had some arm work where I could use 20 pound weights plus lunges where I was using 2 15 pound weights. During the power block, we did timed lunges, mountain climbers, and plank work. And during the strength block there was some lower and upper body strap work followed by leg lifts while in a plank (which aren’t easy for my hips but it’s getting better).
I’ve got a relatively normal workout week coming up this week, but the next week will be Thanksgiving week so things will be a bit mixed up for me. But I will be going to my Thanksgiving morning workout in La Jolla with my family and I’m so excited about it! Plus, this year for the Thanksgiving workout there will be 7 of us going! I’ve got to train really hard this week so I’m in the best shape possible for my workout with my family (my dad is already talking about how he will be kicking my butt in the workout)!
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