Tag Archives: progress

Halfway Through Hell Week (or Finding Lots Of Moments To Be Proud Of Myself)

Posted on October 29, 2018 | 2 comments

I’ve made it through over half of my Hell Week workouts! Of my 4 workouts this past week, 3 of them were Hell Week classes. This week I’ll be doing 2 more so I can earn my shirt for being a Hell Week Survivor. I would be doing all these workouts even if I didn’t get a shirt, but getting some swag is an added bonus! I had heard rumors that this Hell Week was going to be much easier or much harder than the past few years, but I tried to go in with an open mind and see what would happen.

Monday’s workout was my one non-Hell Week workout of the week. It was a strength day, but the way it was set up it didn’t feel like a strength day the entire time on the treadmills. So I got to continue working on my running during some of the blocks which was nice.

For the treadmill, the first and third block were the same and the second and fourth block were the same. Blocks 1 and 3 were the blocks that didn’t feel like strength workouts to me. We had a 1 minute push pace, 1 minute base pace, 1 minute push pace, 30 second base pace, and 30 second all out pace. I was able to run my push and all out paces for both blocks and it didn’t seem as hard as I thought it would. 1 minute seems to be the sweet spot for me with running right now. I’d like to get my endurance back up to where it was, but this is better than not running at all. Blocks 2 and 4 were incline based with short intervals followed by single arm snatches using weights between each round. I wasn’t going to run on an incline so I did those as a power walk and I got 2 rounds in each block.

For the floor, we had 3 blocks and they all felt like strength workouts. In the first block, we had single arm low rows with weights and bench sit-up to stands. I wasn’t using my heaviest weights for the low rows, but I was using one heavier than I did earlier this year. And for the bench sit-up to stands, I usually don’t do those with weights but we were encouraged to do so this time so I tried it. It was tough, but I could feel how much harder I was working doing it that way. The second block had one exercise that included lunges, bicep curls, and shoulder presses as one move. I didn’t go too heavy with the weights for that because I knew it would require a lot of balance for me. We also had goblet squats. And the last block had single arm high rows and knee tucks. With all of the blocks, we were supposed to do rowing for distance if we finished the exercises, but I never made it that far.

Wednesday was the first day of Hell Week and the workout was called The Burpee Ring. And that was a pretty fitting name for it. I started on the treadmill but the cardio and floor had the same timing which was an interesting change.

On the treadmill, we had 10 rounds of 90 second run for distance followed by a walking recovery. Half of the walking recoveries were 45 seconds and the other half were 1 minute. My goal was to see if I could run all 10 of the 90 second run for distances, but I also knew that 90 seconds was a bit long for me at this point in returning to running. But I still wanted to try. I made it through the first 4 rounds as a run and then I had to go to a power walk. To continue working hard, when I did the power walking I didn’t do a walking recovery but just brought my incline back to my base incline. I did 4 rounds of power walking and then did the last 2 rounds as a run again. So at least I did more than half of the rounds as a run.

On the floor, we also had 10 rounds of 90 seconds on and a recovery after. For the floor, we had different types of burpees to do and then we had exercises to do during the recovery time. The recovery exercises were pop squats, pop jacks, and squat jacks. I did the pop jacks and squat jacks just as regular squats. We had one exercise per recovery for the 45 second recoveries and all of them combined for the 1 minute recoveries. I usually had about 15 seconds to actually recover each time. And the burpee types were one per round and we had ultimate burpees, rolling burpees, hand-lift burpees, burpees to bench hops, and burpees with palms to elbows. I did all of these with using my bench for my hands so I could jump back and forth and made some minor modifications with a few of them. But for the most part I did them as we were supposed to do. It was exhausting, but that’s the idea behind Hell Week. And my friends and I were so proud of ourselves for finishing the first Hell Week class!

Friday’s workout was called The Haunting Hills, so I knew it was going to be a hill based workout. But it was also a 3 group workout so I was only going to have to tolerate hill work for about 15 minutes before being able to move to the next part of the room.

The treadmill block was one long block that was at our own pace. For power walkers, we started at 12% incline and had a .125 mile walk. When that was done, we had squats with calf raises and then back to the treadmill to do the same distance but we got to bring the incline down 1%. I rarely use higher than 10% incline when I’m power walking, so doing the 12% and 11% rounds were tough on me. But the distance was short enough that by the time I was wondering if I should bring the incline down the round was done.

On the rower, we had a similar format to the treadmill. We started with a 400 meter row and then pulsing half squats. We round we went down 50 meters on the rower and continued to do the squats between each row. I was more focused on form than pace, but I did get all my rows done in below the goal time. I think my form has gotten really solid lately, so I probably should switch to working on my power and speed so I can get my rows done faster. But I also want to make sure that I don’t sacrifice my form for speed when I do that.

The floor block ended up being the toughest for me. I really thought the treadmill would be, but on the floor we had back to back exercises that used the same muscles. The first block started with bicep curls on the straps followed immediately by seated bicep curls using weights. After 2 rounds of those we had 2 rounds of hip hinge low rows with weights and bridge rows on the straps. Doing the second exercise each time was so hard because my muscles aren’t used to having to be used the same way for 2 things in a row. The second block was triceps on the straps followed by triceps with weights for 2 rounds. And we ended with chest fly followed by chest press. For that last round, I had to go much lighter than normal with my weight. But I still felt like I worked just as hard as if I had the heaviest weight I have used.

Saturday’s workout was called The Carnival of Burning Souls, and it was a crazy one! We had 3 sections that had 3 blocks in each one and we switched every time. Each second had a block that was 1 minute, 90 seconds, and 2 minutes. So we would be on the treadmill for a minute, then the floor for a minute, the treadmill for 90 seconds, the floor for 90 seconds, the treadmill for 2 minutes, and finally the floor for 2 minutes. And we did that rotation 3 times!

On the treadmill, everything was basically an all out pace or a run for distance. So I ran for 1 minute 3 times, 90 seconds 3 times, and 2 minutes 3 times. I did run all of it and I was surprised that the 2 minute rounds didn’t feel as bad as I expected them to be. That might have been because I was on the floor right before doing it. We also had 1 last block at the very end which was 90 seconds long that had 2 30 second all out paces with a walking recovery in between. For all the running except those 30 second all outs were at my normal running speed. For the 2 30 second ones, I increased my speed and I think all my previous running that workout helped to loosen up my body because it just felt great to do it!

All of the segments that I ran were a pretty short distance so I didn’t feel like I had run that far. But I am still tracking my mileage in my workouts when I can, and I have never been more grateful for that! When I got home after the workout and added up every segment that I ran, I did just over 1.5 miles in class! It didn’t feel like that at all and I know I ran almost all of that. There was the warmup in the beginning of class for a couple of minutes and some cool downs each round that had walking, but a majority of the time I was on the treadmill I was running and I can’t believe I did that much distance in my cardio!

On the floor, each segment was just one exercise. So we would do that exercise for 1 minute, 90 seconds, and 2 minutes. Doing just one exercise for that long is not easy, but I I tried my best. The first segment was neutral thrusters. I started with a lighter weight than I usually use, but for the 90 second round I had to go even lighter. I didn’t realize how long 1 minute would feel doing the same thing the entire time and I didn’t want to have issues for the other rounds. The next segment was lunges, which I modified by using the bench for stability. And the last segment was push-ups which I modified by doing them on my knees. And at the very end, we had a 90 second block that was doing each of the exercises for 30 seconds. That felt so easy compared to what we had been doing before!

Comparing this Hell Week to previous ones is a tough thing. I think some of the workouts felt easier and some felt harder. And I’m sure I’ll feel the same way about the workouts I have this week. They might be easier because I’m much stronger than I was before and they might be harder because I’m pushing myself more. But either way, I feel like I did some amazing work this past week in my workouts and as silly as this sounds, I’m really proud of myself!

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Tagged fitness, hell week, Orangetheory, progress, workout

A Week Of Progress (or Feeling More Like Me)

Posted on October 22, 2018 | Comments Off

Last week, I wrote about how I was hoping this past week of workouts wouldn’t be a week where I felt nauseous. It seemed like I would be feeling back to normal by Monday, and I really was optimistic. But it didn’t end up being that way. But with the issues I had, I found new ways to make progress and ended the week on a high note.

Monday’s workout was a power day, but I decided to stick with the bike again. I wasn’t feeling nauseous before the workout, but I was scared it might kick in during class. And I’m working on what I can do to help keep the nausea away when there is a chance I’ll have it but not experiencing it. And I think using the bike instead of the treadmill is one of those things that is a good option to do.

We had 5 blocks on cardio and they all had a similar pattern with a push pace, base pace, and ending with a push to all out pace. Each block the push pace before the all out got longer so it became a bit more challenging to do an all out after it. I was using my normal resistance levels for all the bike work but tried to do some faster pedaling with the push and all out paces. When we got to the longer push paces, I tried to do almost like my run/walk intervals with the pedaling. I would do some speedy pedaling and then recover a bit with pedaling slower but still being at the same resistance level. It was a new challenge and made working on the bike different and fun. And I did feel like I was working much harder!

On the floor, we had one long block with adding on exercises. Each round started with a row, but as we added on exercises the rows got shorter. The exercises included neutral full thrusters with weights, Y raises on the straps, bench tap squats, plank jacks to push ups, and lunges with weights. The rows were all pretty short starting with 300 meters and going down 50 meters each time, so I was able to do those easily and within my time goals. And the floor work was going well for the most part until I got to the plank jacks to push ups. When I’m nauseous I don’t do things that make me face down and parallel to the ground. I was feeling pretty good so I wasn’t thinking about that until I started the plank jacks. Then my nausea came back and it was lasting longer than I thought. So I had to switch to doing them with my hands on the bench to not be totally parallel to the floor. I made it through the lunges which was the last exercise just as the workout ended. There were bonus rounds I was hoping to get to, but I was happy just to finish everything that we were supposed to.

Wednesday’s workout was an endurance day. While my nausea was almost gone, I was dealing with a queasy stomach and was being extra cautious. I don’t know what caused the queasiness, but I was going to do what I do when I’m nauseous to make sure that I was going to be able to do the workout to the best of my ability.

I was on the bike for cardio and we had 3 blocks. The focus of all of the blocks was coming back to base pace after a push pace so most of the push paces were a minute or under. It was nice to not have all 3 minute push paces like we do sometimes for endurance days. I kept my resistance levels at the usual levels and I didn’t do the intervals like I did on Monday since the push paces were shorter. But I did try to keep pedaling faster to make up for the shorter segments. I did have a few moments of nausea hitting me when I had to stop on the bike to let it pass, but I was just so glad that it was even less frequent than Monday because it felt like my nausea was lasting forever this time.

On the floor, we had 2 regular blocks and 1 rowing block. The first floor block was all mini-band work. We had weighted squats, hip bridges, and weighted ab twists. I used 20lb weights for all the exercises which is normal for the squats and hip bridges but a bit heavier than I normally do for ab twists. I’ve struggled in the past with the mini-bands getting really twisted on my legs, but this time they stayed where they were placed so I didn’t have to waste time fixing them. The second block was weighted squats to upright rows, mountain climbers, and half get ups. I had to go to a lighter weight for this block for the squats and half get ups because I was dealing with some shoulder soreness that I’ve had from time to time the past month or so, but that also allowed me to be slower with my movements and in turn that made them feel harder.

The row block was an interesting one. It was using the rowing as the recovery but it didn’t feel like recovery. We had 3 rounds of doing 30 seconds of squats followed by 1 minute to do a 150 meter row. That row should take under 45 seconds, but you also have to consider the time it takes to get strapped into the rower. If you finish the row before the minute is done, then you get to have a full recovery. For me, I was finishing the row with maybe 5 seconds to go so it wasn’t really a recovery at all. The end of the rowing block was a 30 second push row to a 1 minute all out row. I did try to increase my wattage for the all out row, but it wasn’t easy with it being at the end of the workout. But I did my best and got the wattage up a tiny bit by the end.

Friday’s workout was really working in my favor. I was finally not nauseous, it was a power day, it was a switch day, and it was a 3 group workout. So I knew I could be on the treadmill and really do my best. I was never going to be on the treadmill for that long and there would be a lot of opportunities for me to work on my running. I had been craving running (even when I was nauseous) recently and I was so happy that I’d get to do that.

For the treadmill, the first and last block were the same and the middle one was different. The first and third block were really short and since I knew I’d be coming off the treadmill when the block was done I really went for it. Those blocks were a 45 second push pace, 45 second base pace, and a 30 second all out. For the first block I ran my push and all out at my normal running speed and walked my base pace. But for the last block I wanted to try to do more so I increased my speed for the all out and ran the fastest I’ve run in probably a year! The second block was a little longer with a set of 1 minute intervals with push paces, base paces, and all outs followed by a set of 30 second intervals doing the same. I was using my normal running speed for all the 1 minute push and all outs and for the 30 second push paces. But I increased my speed for the 30 second all out (which is what inspired me to do more in the last block) and I was just so happy.

On the rower, the first and third block were the same with 3 rounds of a 30 second all out pace followed by 15 seconds to recover. 15 seconds of recovery feels like nothing so it just felt like a few minutes of rowing. I wasn’t getting my wattage as high as I would have liked, but I tried. The middle block was rounds of rowing with lunges between each round. We started at a 100 meter row and went up 50 meters each time. My hips were feeling a bit tight when I was doing the lunges (probably due to the running), so I didn’t have the easiest time with them. But I used the rower for balance and almost used them more as stretches.

And on the floor, just like with the treadmill and rower, the first and third blocks were the same. We had timed exercises with squats with medicine ball presses, sit up with shoulder presses using the medicine ball, and atomic mountain climbers. Each exercise was for 30 seconds with 15 seconds of recovery between to get ready for the next exercise. The second block had good mornings to tricep kickbacks, single arm clean to press, bear steps, and singe arm chest presses. I used my normal weights for the weight work because I was getting a bit tired and didn’t want my form to suffer. But I could feel how hard I was working even though I didn’t use super heavy weights.

Saturday’s workout was endurance, strength, and power based and it ended up being the highlight of the week for me. I was feeling so great after running on Friday that I wanted to do it again. And I had a great opportunity to do that during the treadmill portion of class.

The first block was endurance based with a 3 minute push pace, 2 minute base pace, 1 minute push pace, and 1 minute all out. I did the long push pace as 1 minute run/walk intervals, walked the base pace, and ran the last push and all out pace. 2 minutes of running felt long, but I felt awesome after doing it! The next block was focused on strength so we had incline work, and I walked for all of that. But we still ended with a 1 minute push pace to a 1 minute all out and I ran those 2 minutes again. And the last block just had 2 rounds of 1 minute push paces to 1 minute all out paces and I ran those too! The last few were tough and I think I might have overdone it a bit with the running, but I really just wanted to do it and I’m glad I did.

For the floor work, we started with a block on the rower. We had rounds of rowing with body weight exercises between each row. For the first 2 rounds, we had 100 meter rows. The next 2 rounds were 10 pulls on the rower. And the last round was 30 second rows. I only got through 1 of the 30 second rows. And between each row we had either squats or lunges. The next block was weighted work with lateral lunges and plank rows. And the last block was a partner core blast where one partner held a side plank while the other had bicycle crunches and leg raises. For some reason my heart rate was so high during this workout and it wasn’t coming back down like it normally does, so I was using the time I was supposed to be side planking as a little bit of a rest. I didn’t want to be slacking while I was doing the core work because my partner was waiting on me!

I’m so glad that this past week of workouts ended on a high note. I have needed this victory feeling and I’m feeling much more optimistic about my workouts than I was the week before. And I’m glad I’m in a better workout mindset because this week is the beginning of Hell Week! I’m doing 3 days of Hell Week this week and 2 days of it the week after, so I’ll be writing all about it over the next 2 weeks!

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Tagged fitness, Orangetheory, progress, running, workout

Working On Some New Challenges (or It’s A Partner Month)

Posted on October 8, 2018 | Comments Off

This past week of workouts was a really good week for me. October has a lot of fun things happening at Orangetheory and I’m excited about them. Of course, there is Hell Week coming up at the end of the month. But there is also a triple buddy challenge happening for the entire month. I’m a part of a team of 3 and we need to complete 45 workouts this month as a group. I’m pretty sure this will happen no matter what with my group since we all go so often, but I also know not to slack off on things.

Monday’s workout was an endurance day with a benchmark challenge. It was the 12 minute run for distance and I knew that I couldn’t focus on the distance part of the challenge. In the past, I’ve been able to run the entire 12 minutes and that wasn’t going to be how this attempt went. But I tried to just focus on seeing what I could do and not what my distance was going to end up as.

For the 12 minute challenge, my original idea was to do 1 minute running/2 minutes walking intervals. I was able to do that for the first 4 minutes, but then I realized that running for a minute was just a bit too long for me. I was feeling a bit defeated because I did think that I was taking it easy, but my body was telling me that I was still going too hard. So I switched to 30 seconds running/90 seconds walking until the final minute. And for the last minute I ran and I knew that it was probably not the right choice but I still did it. Even though I told myself I wasn’t worried about the distance, I did have a goal in my head to try to be at least at .75 miles, and I was so happy and relieved that I was able to beat that.

Next I was on the floor where we had increasing rep counts. Our exercises were chest presses, tricep extensions, hip bridges with weight, crunches, and plank work. Since the rep counts were higher than what we had during the Orange X workout, I did go a bit lighter on my weights and used 25lb dumbbells.

Then it was back to cardio where technically it was a row challenge with running for distance when we were done. The idea was to take the distance we got on the treadmill and used that as our meters for the rower. And power walkers had to double theirs or they could do 1500 meters. Since 1500 meters was less than double my distance, that was what I was supposed to do. But we only had 7 minutes in that block so I was just on the rower the entire time. Very few people made it to the treadmill, but I think everyone was happy rowing after a tough treadmill challenge.

I ended my workout on the floor where we had decreasing rep count work. We had chest presses using the straps, plank alternating reaches, and more crunches. The 7 minutes for the floor work seemed to go by really quickly and I made it through 2 rounds before the workout was done.

Wednesday morning was a weird morning for me. I woke up to some texts from someone I didn’t care to hear from that really put me in a bad mood. I also slept funny and my shoulder was bugging me. I really wasn’t in the best mindset when walking into Orangetheory but I also knew a workout would help to improve my mood.

But because I was in a bad mood and a bit punchy, I didn’t want to use the treadmill. When I am in those moods, I know that sometimes I push myself too much to try to make something better in my day. So I did a bike day instead. It was a power based workout but it almost felt more like an endurance day. All of the blocks were either 4.5 or 5 minutes long. For cardio we did the same thing for the first and third block and then had the same thing for the second and fourth block. All the blocks had a push pace, base pace, all out pace, walking recovery, and all out pace; but the timing of the pushes and all outs changed between the 2 different formats. I stuck to my normal resistance levels on the bike but tried to increase how fast I was pedaling. I definitely felt like I was working hard and like I expected it did help to improve my mood.

The floor was also 4 blocks and they had an interesting format. Every block had 5 exercises. The second exercise in every block was always an ultimate burpee and the fourth exercise in every block was also a pop jack to squat. But the first, third, and fifth exercise (which was the same thing within a block) changed. In the first block that was a sumo squat, in the second block it was a pop jack, in the third block it was a plank jack, and in the last block it was a sprinter sit-up. I did have to do some modifications for several of these things. For the ultimate burpees, I started doing them the normal way but I never do the push-ups while holding the weights (I put my hands on the ground). By the third block, I switch to splitting up the moves so I did the burpees and then the bicep curl to shoulder press after. For the pop jack to squats, I started with them normally but switched to frogger squats after the first block. And instead of doing sprinter sit-ups, I did regular ones since the rotation is tough for me to do.

The floor work was tough and felt like we had endless burpees and squats, but I was glad to not have to worry about my should hurting too much. I did have to be careful with the shoulder presses, but the soreness and pressure I had in my shoulder wasn’t happening while working out. And I was right that being at the workout put me in a better mood for the rest of the day.

Friday’s workout was 3 partner workout. I got to work with one of the people from my triple buddy challenge and it was a really interesting workout. Even though there were 3 people in each group (one on the floor, one on the treadmill, and one on the rower), the pacer was always either the treadmill or rower. There was a distance to do on each and whoever finished first initiated the switch.

The treadmill distances were between .2 miles and .1 miles (each block got shorter) and the rower distances were between 650 meters and 350 meters (again, each block got shorter). When I was the person on the treadmill, I always finished before the rower person so I started the switch. And when I was on the rower, the treadmill person finished first so I never did the full row that we were supposed to do. But that’s ok because I was working so hard and didn’t mind missing a little bit of the distance on the rower.

On the floor, each block had its own exercises and we just worked through them whenever we were on the floor. The first block had lots of ab dolly work with push ups to knee tucks, rollouts, pikes, and hamstring work. The second block was mainly exercises on the straps with full body pull ups, tricep extensions, lunges into Y raises, jump squats. And the last block was mainly core work with double crunches, toe reaches, torso rotations, and plank pull throughs.

Even though the treadmill and rower distances were different each block, we seemed to pretty much do 2 rotations through all the stations for each block. These types of partner workouts are tough, but they are also so motivating because I don’t want to let my partners down. The only time I was taking breaks was on the floor, but I didn’t do that too often because I wanted to make sure I was doing as much of the floor work as possible to not slack off. Sometimes it’s annoying to do my workout and then be stuck sitting at my desk for several hours to work, but this time I was grateful for the break.

Saturday’s workout was a strength based class and I was feeling a little bit nauseous. I’m not sure if this was due to hormonal nausea or because I splurged a bit too much with food the day before, but whatever the cause was I knew that being on the bike was the better option. I think I’m starting to like doing strength based classes on the bike because I can do more work with the resistance levels than I can with inclines on the treadmill.

There were 3 blocks that all had similar patterns. We had some push and base paces at inclines (or higher resistance level for me) and some moments where everyone was a power walker with a really high incline. The first time everyone had that power walking moment, I decided to really go for it with the resistance on the bike. Normally I don’t go that much higher than level 10, but this time I went to 15. My legs felt like they were moving through jello, but I managed to do the work at that resistance. Each block the incline (or resistance) went down so I didn’t have to do anything that hard again. But I did still keep some of the minutes at higher resistance levels than I usually would use.

On the floor, we had the chance to do an interesting challenge. For the first 3 blocks, we had 2 exercises. The second exercise was always some type of core work. But for the first exercise we did it twice in a row. The first time, we only had 5 reps so we were encouraged to go really heavy with the weight. The second time, we had 15 reps and used a weight that we normally would use.

The first block was a hip hinge low row and I know that my challenge weight is usually 35lb. But when I do that, we have 10 reps so I went up to 40lb. It was really hard and I couldn’t do 5 in a row without taking a break, but I did it. And for the 15 reps I did 20lb. The next block was an overhead shoulder press, but because I’m dealing with some shoulder pain I just stuck with 20lb for 20 reps because I couldn’t go heavier without causing pain. And the third block was hammer curls and I went with 30lb for the 5 reps and 20lb for the 15 reps. The last block was just doing the 5 rep exercises over again and I kept the same weights I had used before.

I feel like this week of workouts gave me some fun opportunities to push and challenge myself and I really went for it! I also figured out when I might have been going a bit too hard, but understanding my limitations is a good thing too. I didn’t necessarily improve on all the challenges I had, but I did on many of them which is always nice. And I also know that I’ll have a chance to do these again and hopefully I’ll have improvement by that point.

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Tagged challenge, fitness, improvement, Orangetheory, progress, strength training, workout

Dri-Tri Prep Workouts (or The Beginning Of My Workout Week)

Posted on September 24, 2018 | Comments Off

This past week of workouts consisted of 3 regular workouts and the Dri-Tri. My experience of the Dri-Tri is going to be in a different post (I feel like it always deserves its own post), so this is just about my first 3 workouts of the week.

Monday’s workout was a weird one for me. I got to the workout feeling really good and doing my warm-up on the treadmill since I wasn’t feeling nauseous anymore. I was fine during the warm-up but as soon as I added incline to do the first push pace, the nausea returned. I was really disappointed in this because this workout was a power day and it was going to be a great day to work on running (which I wanted to do to prepare for the Dri-Tri), but I couldn’t keep going on the treadmill feeling like that and switched to the bike.

With the exception of the first push pace in the first block, all of the blocks on the cardio side were about doing all out paces and walking recoveries. Each block had the same pattern with the all out pace being the same amount of time and the walking recovery increasing by 15 seconds each time. Each block had 4 all out paces and 3 recoveries and the all out paces were 1 minute, 45 seconds, and 30 seconds. Since I was feeling frustrated on the bike, I decided to push myself more than normal. I did my normal all out resistance for the 1 minute block. For the 45 second block I did 2 levels higher which I rarely use. And for the 30 second block I went another 2 levels higher which I usually only use if there is supposed to be a high incline on the treadmill for hill work. It wasn’t easy, but it made me feel better about being on the bike.

On the floor, we ended each block with an all out on the rower to go along with the last all out that the people on the treadmill were doing. But before that row, we had regular exercises to do. The first block was clean to press with weights and goblet squats. I went really heavy with my weight for the goblet squats and my legs were really feeling that the next day (probably the work with high resistance on the bike also made my legs sore). The second block was squats to high rows with weights and running man. And the last block was plank leg raises and double crunches. And with all the rowing all outs, I tried to get my rowing to be the best form possible while going quickly and with a lot of strength coming from my legs. Our rowers were set to MPH instead of wattage and I was able to get the MPH higher each time I was on the rower.

Wednesday’s workout was an endurance based run/row and I was a bit nervous about it. My legs were still feeling a bit sore from Monday’s workout (clearly I overdid it a lot) and I didn’t know how I would feel on the treadmill. But somehow, it really felt like we weren’t on the treadmill much at all.

We had 3 blocks of the run/row and it was kind of like we created our own plan. In the first block, we had a 2 1/2 minute row for distance. We had to remember what the distance was and after that we had a recovery row for about a minute. Then we were in the next block. For the second block, we had to row the same distance we got in our 2 1/2 minute row, but the goal was to complete it faster. I managed to take a few seconds off of my row which made me happy. When the row was done, we went to the treadmill and went until the block ended (which was about 4 1/2 minutes for me). I was power walking slightly slower than I normally do because my legs were sore. But it also felt good to be on the treadmill to try to stretch them out a bit. When that block ended, we had to remember the distance on the treadmill. And for the last block, we had to do the distance we got on the treadmill again and then go to the rower to do the distance we did in the first block. And if there was any time left after that, we had to hold a static squat. I finished with about 15 seconds left so I got to do a little bit of squat work before switching to the floor.

The floor also had 3 blocks and in all 3 blocks we had blast-off push-ups. These are push-ups that start with you leaning back like you are getting ready to spring and them push forward to be in a plank to do a push-up. They were not easy to do and they were actually making me feel a bit queasy. It was a different feeling than my hormonal nausea which was interesting to experience in a workout. So I had to be careful with where I was focusing my eyes during these push-ups. In the first block we also had skier swings with weights. The second block we also had uppercuts with weights and triceps with weights. And in the last block we also had weighted squat swings and bicycle crunches. I wasn’t going too heavy on my weights, especially on the squat work because I was sore. But I think because I was sore it felt like I was working harder than I really was, but that’s ok. I also was feeling a bit less sore after the workout than I was when I started.

Friday was my last workout before the Dri-Tri. I was debating if I should go a bit easier on myself so I didn’t get too sore or feel tired the next day, but when I saw it was a power workout I decided not to do that. I was still being a bit cautious and not going too hard, but I also wanted to test myself. I haven’t had a lot of time on the treadmill lately and I haven’t been able to do a lot of running. But with the Dri-Tri I really wanted to try to do some running intervals. So this workout was my last chance to test them out.

It was a 3 group workout so I was on the treadmill for about 15 minutes. We had 3 blocks and they all had a push pace, a base pace, a push pace, and an all out pace. Some of the push paces were a bit longer and over a minute and normally I would try to run those. But since I hadn’t been doing much running at all I decided to limit my running to 30 seconds at a time with the exception of the all out paces which were 45 seconds. While I would love my running intervals to be better and to know at the Dri-Tri I could do better than my last 5K, I’m not there yet. I was already thinking my run intervals for the next day would probably only be able to be 30 or 45 seconds, so limiting my running during the workout was a good prep day for what it would feel like. It wasn’t easy, but I felt a bit more optimistic that it would be possible to do intervals for the Dri-Tri as long as the rowing and floor work don’t burn me out.

Next I was on the rower where we had sprint row intervals. In between the rowing in the first and last block we had squats and in between the rowing in the second block we had lunges. The rowing was all short so a lot of people were pushing themselves to see how fast they could go. I decided to use that time to work on making sure my form is good and that I can stay steady with a pace. I still went a bit faster than I would have liked to, but all my rowing times were under the goal time which is always good. And on the floor we also had 3 blocks. We had lunges, push-ups, single arm chest presses, single arm reverse flys, hopovers, and bicep curls. I wasn’t using the heaviest weights for the weighted work because I didn’t want to be too sore on Saturday. But I still worked hard.

After those 3 workouts, I was cautiously optimistic about my Dri-Tri. I knew that I had done the best I could to be ready for it, but I also knew that there was so much more that I would have liked to do. I would have liked to have more long rowing challenges to test my endurance. I would have liked to be better with my running so I could feel confident that I could do run/walk intervals on the treadmill. And I would have liked to have just felt better about things going into it. There was still a bit of uncertainty on how well I would do, but I had to just keep telling myself that even if I am significantly slower than I ever have been, I will still be able to finish it.

And tomorrow I’ll share about how it went and whether or not I was able to reach any of the goals I had in my head.

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Another Week of Highs and Lows (or Not Letting One Workout Influence Another)

Posted on September 3, 2018 | Comments Off

This past week was another workout week where things were pretty mixed. I had some great accomplishments and some tough struggles. But I think the biggest thing I got through this past week was not letting how I felt one day make me think differently for the next workout. I was able to let it go and move on if I had a tough day and I think that helped me accomplish more than I would have been able to do before.

Monday’s workout was a strength day and it was also a walking day for me on the treadmill. I usually walk on strength days because they involve inclines, but my body was also just feeling off that morning (probably due to my dentist appointment after my workout). But it ended up being a good day to work on my incline work on the treadmill.

We started with 5 short blocks on the treadmill that each built upon the one before. The first block was a 30 second push pace at 9% (for power walkers at least, runners were at 5%), a 1 minute base at no incline, and a 30 second all out pace. The next block added onto the incline work so we had 30 seconds at 9% and 30 seconds at 8%. Each block added 30 seconds at an incline lower so the last block had 2 1/2 minutes of incline work starting at 9% and going down to 5%. I did use the inclines we were supposed to use even though 9% is a bit higher than I like to use. But I just went down a bit with my speed to make it doable for me.

The last block on the cardio side was a rowing block. It was 3 minutes long and we had rounds of 150 meter rows. But the goal this time was to do the row in as few pulls as possible. Usually you row fast to try to get through it in the shortest time, but to do the fewest pulls you have to go very slowly. It’s not easy to go that slow, but I’ve gotten pretty decent at doing it. The goal was to be lower than 15 pulls and our coach said to try to get 12. I was able to do 2 attempts in the 3 minutes and both times I got it done in 11 pulls! I tied for the best in class that morning!

The floor was 6 blocks and it also had a similar format to the treadmill where we added upon each block. The first block was just the ab work we had which was plank jacks, toe touches, reverse crunches, and full sit-ups. I really couldn’t do the reverse crunches because of my hips so I skipped that part and added regular crunches. Then we added on low rows with weights for the next block. Block 3 had us adding high rows using weights, block 4 had us adding lunges with weights, and block 5 had us adding lunges without weights. Each block I skipped the reverse crunches and added regular ones. And the final block skipped all the ab work and just had the exercises we added on. When I saw that this was our floor work, I thought it wouldn’t be too bad. But by the end my abs were on fire!

Wednesday was another strength day and the treadmill blocks had power walking work for everyone. Normally even on strength days the people who run still run but use inclines. But this time, every block had a section where we all were power walkers.

We had 4 blocks on the treadmill and every block had 90 seconds of power walking for everyone at 15%. While I have done a few moments of 15% incline work lately, I’m not that great at using inclines that high and especially not for that long. But I did try the best I could for those 90 seconds. I was using the 15% incline for the first 3 blocks, but I did bring my speed down quite a bit to do it. And for the last block I just wasn’t able to do the incline that high so I used my normal all out incline but was back at my normal speed. Each block we had a push pace after the power walking hill, which meant working at 6% which felt almost flat after doing 15%. I ended up taking a bunch of breaks during the treadmill blocks, but I think that my body was also a bit still due to stress and anxiety and that was affecting my workout.

The floor started with a rowing block. We had 10 pulls to see how far we could get on the rower. It was similar to what we had on Monday with trying to do 150 meters on the rower with as few pulls as possible. We also had some shoulder and tricep work using weights between each attempt on the rower. Then we had 2 regular floor blocks. The first had tricep pullovers, squats, and plank low rows. And the second was a core block with double crunches and half get ups. The ab work was a bit tough after Monday’s workout, but fortunately my soreness wasn’t as bad on Wednesday as it had been on Tuesday.

Friday’s workout was one that I was worried about before going in. I had a minor medical procedure done on Thursday afternoon (more on that coming up in my post on Wednesday this week) and I was prepared to be not at my best. I was a bit sore and dealing with some symptoms that were similar to how I feel when I have hormonal issues, so I dealt with the workout the same way I do when I am having that pain and nausea.

I was so grateful the class was a 3 group class so I wasn’t on the bike for that long. We had 2 blocks and in the first block we were supposed to do a distance at push pace, have a walking recovery, and then do an all out at an incline. But for me, I just tried to keep going on the bike for the entire block. I wasn’t really feeling up for pushing myself too much and I knew that just doing what I could was enough for that workout. The second block was supposed to be a 30 second all out and then 10 lunges and each round we were supposed to increase the all out by 15 seconds. I was able to do that for 2 rounds but then the lunges were starting to get to me so I just stayed on the bike and kept pedaling.

On the rower we had a similar format to the treadmill/bike. The first block was a 30 second all out row followed by 10 lunges and then increasing the row by 15 seconds each time. Again, I was able to do 2 rounds and then the lunges were bothering me so I stuck with just rowing. The second block started with a 400 meter row followed by rounds of 30 second all out rows. I wasn’t doing so great during this rowing block and I just rowed and took breaks when I needed to. It seemed like I needed a break every 100-150 meters so I didn’t get that far on the rower.

The floor was one long block but we had 3 mini-blocks within it. Each mini-block had 2 exercises and we were supposed to do 2 rounds of them before moving on to the next mini-block. We had single leg deadlifts, bird dogs, hammer curls, knee tucks on the ab dolly, tricep kickbacks, and ab dolly roll outs. I was just able to make it to the end of the last mini-block when time was up but I was pretty happy with my floor work. I went slowly, but I did heavy weights for all the weight work which is always a good thing.

Even though Friday was a tough day, I was determined to do better on Saturday. Fortunately I was feeling almost totally better by then and the workout seemed designed to allow me to do some awesome work! I went to a different class time than I normally go to so I was at another 3 group class and it was focused on power work.

We had 2 blocks at each section of the room. The first block on the treadmill was a 1 minute push pace, 1 minute base pace, 1 minute all out, walking recovery, 1 minute all out, walking recovery, 45 second all out, walking recovery, and ending on a 30 second all out. I walked the base pace and walking recovery, but I ran everything else! The second treadmill block was a 1 minute push pace, 1 minute base pace, 1 minute all out, 1 minute walk, and ending on a 30 second all out. Again, I ran everything except the base pace and walking recovery! That was such a huge improvement over what I had been able to do the day before.

On the rower, the first block started with a 100 meter row and frogger squats. Each round the row went up by 100 meters and the frogger squats went down by 2. And the second block had round of 100 meter rows with shoulder work with weights between each row. I had been dealing with some soreness in my shoulder so I struggled a bit with the weights, but I did about half of them with weights and then did regular squats after so I didn’t have to involve my shoulders.

And on the floor, the first block was regular chest presses, pull ups on the straps, and close grip chest presses. And the second block was sit up to squats on the benches, sit-ups, and pushups using the bench. For the weighted work I was using my heavy weights, but more of the floor work was body weight only work.

I’m so glad I didn’t let my performance on Friday affect my Saturday workout. I love when I end my week on such a high note because that puts me in a good mood for the next workout week. Of course, my issues vary from week to week so I have no clue how I’ll do this week in my workouts, but I’m optimistic and hopeful that I’ll have at least 1 awesome day!

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Another Normal Workout Week (or Getting Back To Everything Feeling Routine)

Posted on August 27, 2018 | Comments Off

This past week of workouts wasn’t really too exciting. There were some exciting moments, but in general the entire workout week felt really normal. I even remember during a few of the workouts thinking that I had no idea what I was going to blog about because there weren’t a ton of crazy moments. But like I’ve said before, it’s nice to have things feel routine and normal. It makes it feel like a normal habit in life and not something extreme.

Monday’s workout was a partner workout and I was equally excited and nervous about that. I like partner workouts because it motivates me to keep going so my partner isn’t waiting on me. But I was nervous because I was partnered with someone I don’t know and I didn’t want to let him down. But he seemed to be very understanding and not too worried about things so that helped me feel better.

The partner workout had 3 blocks. The first block had the first partner (me in this case) walking on the treadmill at 15% incline. Everyone was a power walker for this part. While I was on the treadmill my partner was doing pulsing half squats. After I was done, we switched and I did the squats and my partner ran to get the distance on the treadmill to .2. We didn’t reset the treadmill every time we switch so every time my partner was on the treadmill he was getting to the next round even distance (.2, .4. .6, and .8). For this block, we were pretty equal time wise so I felt good about it.

The next block was rowing and floor work. One partner rowed for time until they were tagged (my partner did the bike but I did the rower). The other partner had lateral raises with weights, seated bicep curls to stand, lunges, and crunches with over under legs. This block was another good one for me since it still felt equal with the time we were taking.

The last block was the one that worried me. It was the same as the first block but the partners switched. So my partner was the power walker and I ran to get to the next distance marker. I knew that I could run because it was about 90 seconds each time for me to complete it, but that was longer than my partner was on the treadmill. And doing those pulsing half squats weren’t easy after all the work we had already done! I did apologize at the end of the workout to my partner for making him do the squats longer than I had to do, but he really didn’t care. And he said we both got an amazing workout in so that was all that matters. And I have to agree with him.

Wednesday’s workout was a run/row day, but it was also an endurance day so I decided to not try any running. And that really did end up being the best thing for me because the floor work was all mini-band work which isn’t the easiest thing on my hips.

The run/row had an easy format to follow. The run portion was always .5 miles (I did power walking so it was always .25 miles at 6% incline) and the row started at 800 meters and went down 200 meters each time. I was back to my normal power walking speed and it went well for the first few rounds. I did have some hip issues (I think I was tossing and turning in my sleep the night before) but nothing that bad. The rowing was tough because they were longer distances and I did end up needing to take some breaks during the row. That was a bit frustrating because I know I could have done those rows without breaks, but I was also probably mentally preparing myself for the floor work.

The floor was all mini-band work and it was all timed work. I’m trying to love the mini-bands, but they don’t seem to love me back. They like to roll up a bit on my legs and when that happens they hurt, so I have to take time to unroll them. The first block on the floor was front walks, squats with weights, and alternating plank leg lifts. The second block was lateral walks, half squat flys, and toe reaches. And the last block was doing everything we had done in the previous 2 blocks. After we were done with the floor work, I was so happy to get the mini-band off my legs. I tried to love it more during this workout, but I guess it will take other workouts to love it enough to not worry about when it rolls up my legs.

Friday’s workout was a 3 group power workout. Normally I would be running during those, but it was just a morning that I wasn’t feeling like running was the right choice. There were 3 blocks at each section and the treadmill blocks kind of built upon each other. The first block was a 2 minute push to a 1 minute base. The next block had a 30 second all out at the end. And the last block had a 1 minute all out at the end. But it was good that the first block didn’t have an all out because on the rower we had a benchmark challenge.

The first block on the rower had a 200 meter benchmark row. I know my 200 meter row PR is pretty quick already but I wanted to get as close to it as I could. Obviously the best thing would have been to beat it, but I just wanted to be not that much worse. I ended up being about 2 seconds slower which isn’t a lot. I would have liked to have been a bit closer but I also know that the fast I get the harder it is to beat my PR. The last 2 blocks on the rower were similar with 200 meter rows and then lunges with tricep presses using the medicine ball in between each row.

The floor was the same exercises each block. We had ultimate burpees, lunges, single leg squats using the TRX straps, and sit-ups. Each block was pretty short so it was nice being able to focus on the same exercises each block and it didn’t feel like I was repeating things too much.

But the big thing that happened in Friday’s workout was it was my last workout with my coach Sam. She is going to be moving to San Diego and Friday was her last day. She’s been my Friday coach since I started going to the Culver City location and it sucks to have to say goodbye to a coach I really connect with. And I haven’t been to San Diego since my grandma moved away, but I do have other friends down there and I really should go down for a visit. And now I have another reason to get back to San Diego!

Saturday’s workout was a mix of endurance, strength, and power and it ended up being a really great running day for me! The treadmill blocks had a similar pattern but they were a bit different.

The first block had 3 rounds of 1 minute pushes and 90 second bases with a 30 second all out at the end. The second block was 3 rounds of 45 second pushes and 75 second bases with a 30 second all out at the end. And the last block had 3 rounds of 30 second pushes with 1 minute bases with a 30 second all out at the end. I ran all the push and all outs and walked the bases and it was the perfect pattern for me to work on running with intervals. I was getting a bit tired at the end because it was a lot of running, but I also knew I needed to do that to keep working on my running endurance.

The floor also had 3 blocks. The first block was 3 rounds of 100 meter rows with recovery in between and then we had clean to presses with weights and speed skater lunges. The second block was 2 rounds of 150 meter rows with recovery in between and then deadlifts and frogger squats. And the last block was a 300 meter row and then half thrusters using weights and mountain climbers. The only downside to the floor work was that my left shoulder was bugging me (I think I slept funny on it) and it was a lot of shoulder work! But beyond that it went pretty well!

Even though there wasn’t anything spectacular about this past week of workouts, it did feel amazing to feel normal again. I wasn’t thinking about pushing myself like crazy to prove that I could do something. I still have a ways to go before I’m back to where I was, but the process of getting back there is feeling good.

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Not Too Much Progress (or Just Being Happy With What I Can Do)

Posted on August 13, 2018 | Comments Off

I’ve had a lot of great workout weeks lately. I’ve been so happy with the progress I’ve been making and it really has made me feel amazing about myself. But this past week of workouts, I didn’t really have anything amazing happen. In the past, this probably would have gotten me down. But now, I’m just still so happy that I’ve been doing what I can and I know that it’s still better than where I started from.

Monday’s workout was a bit of a tough morning for me. My hips were bugging me (although nothing as bad as the week before) and it was an endurance day so we were on the treadmill for a longer time. The blocks were all pretty short at 6.5 minutes each, but I knew that it was a day that I was going to do power walking only and trying to run was just going to be too painful for me.

Each block had a similar format with starting with a longer push pace followed by a 90 second base pace. Then we had a 30 second push pace, 90 second base pace, and a 30 second all out pace. The first block had a 2.5 minute push pace as the long one and each block went down 30 seconds. I kept my incline for all my push paces at 6% and I did do my all out paces at 8%, but it was a struggle for me that morning. But I’m glad I just stuck with walking and didn’t try to run because I think that would have made things worse.

On the floor we had 3 blocks that all had the same pattern. We had 3 exercises plus burpees. The first block had rocket pushups, bench tap squats, and bench hop overs. The second block had regular pushups, skier swings, and low rows on the straps. And the last block had atomic pushups, ankle reach crunches, and swimmers. For the burpees I was able to jump my feet back and forth by using the bench for my hands. I’m really enjoying doing my burpees that way and I feel like I’m getting much more power out of the move. For the other work, I was toward the middle of the weights I usually use. We had a lot of reps for many of the exercises so I had to be careful about not doing too much weight. The floor went better than the treadmill which was nice since I ended with floor work.

Wednesday’s workout was a 3 group workout and it was a switch format. We had a round of 5 minute blocks, a round of 4 minute blocks, and a round of 2 minute blocks.

On the treadmill, the first block was a 2 minute push pace to a 1 minute all out, a 1 minute walk, and a 1 minute all out pace. I ran the first minute of the push and then walked the second so that block ended up being 1 minute run/walk intervals. The second block was a 1 minute push pace, a 1 minute all out, a 1 minute walk, and a 1 minute all out pace. I walked the push pace so I had 1 minute intervals again. And the last block was a 30 second push pace, 30 second all out pace, 30 second walk, and 30 second all out pace and I ran all the push and all out paces. It was a good amount of running considering I’m still getting back into it.

On the rower, the first block started with a 300 meter row and then 30 squat to presses with the medicine ball. Then it was a 150 meter row and 15 squat to presses. The next block was just repeating the 300 row with 30 squat to presses and the last block was repeating the 150 meter row with 15 squat to presses. My rowing was pretty slow and I’m not exactly sure why. I felt like I was going quickly but I wasn’t getting a lot of power and I couldn’t seem to fix that. So I tried not to focus on my times and just focused on getting the rows done.

And on the floor each block was 2 moves. The first block was incline chest presses and squats. The second block was incline chest flys and half get ups. And the last block was 1 minute of a side plank on each side (I guess technically that’s only 1 move but it counted as 2). I was going heavy on the weighted work although not the heaviest weights I have used. But for some reason the incline chest work compared to when you are flat on the bench are harder for me so I didn’t feel comfortable with the heavier weights. And because we were moving so quickly through the blocks I didn’t get a ton of rest time so I had to take it while doing the floor work.

Friday’s workout was an endurance day and I really thought I’d just do all walking because of that. But when I saw the format of the workout, I realized it would be a good running day for some of the blocks. And it ended up being a good basic workout to be my first workout of being 35!

All of the treadmill blocks had a similar format with repeating push to 1 minute base paces. The first block was 30 second push paces, the second block was 45 second push paces, and the last block was 1 minute push paces. The first and second block were good ones to run since they were short intervals, but by the last block I was getting a bit tired so I did that one walking for the entire block. But I still ran more than I honestly thought I would going into the workout so that was still good for me.

The first two floor blocks were using the mini-bands. The first block was squat front walks and bench tap squats. The bench taps were a bit tough since I would have liked to not have had to squat as low, but I challenged myself and did it. The second block was hip bridges and knee tuck abs. And the last block was ab rollouts using the ab dolly and rolling sit-ups on the bench. My floor work wasn’t anything spectacular, but I worked hard and felt good about all my efforts.

Saturday’s workout was a strength based one and I knew that I would be doing all walking on the treadmill so I could do the hill work. But it also allowed me to try some things out that I haven’t really done in a while.

Since I got back to the treadmill, I have been using a slightly reduced speed. Before, I was walking at 3.5mph. Since going back I have been walking at 3.4mph. But this workout, I decided to bump it up and go back to my old speed. It’s weird that I can feel the difference even though it isn’t much, but I’m glad I did it because I proved to myself I could!

And I continued to do some great work when it came to the hills too! All of the treadmill blocks were the same with progressive hill work. Each block had hill work that was supposed to be between 6%-9%. I rarely go above 8% but I decided to go for it and try the 9% incline too and while it was hard I did it! I even was able to do some of my all out inclines at 10%! I don’t know if I will keep doing the higher inclines when we have hill work because a lot of hill work has longer intervals than what we had in this workout, but it’s something to keep in my mind.

The floor work was interesting. We had different exercises to try lower weights with and higher weights with. In the first block we had bicep curls and tricep work. For the lower weight for my bicep curls and triceps, I did 15lbs and for the higher weight I did 20lbs. The second block was the same idea with doing bent over low rows. For those I did 30lbs as my higher weight and 20lbs for my lower weight. In that block was also had ab work. And the last block was 200 meter rows with lunges between each round of rowing.

Overall, I’m happy with what I did in this past week of workouts. I would have loved to have had something amazing to write about with a crazy accomplishment, but that wasn’t what was in store for me this past week. But I still did great work and that’s something to be happy about.

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Good Days And Bad Days (or Proving Myself Wrong)

Posted on August 6, 2018 | Comments Off

This past week of workouts was seriously up and down. I was all over the place and thinking sometimes I was having a horrible workout week and at other times thinking that I’m killing it in my workouts. It was really odd and a bit unsettling but in the end I think things were more positive than negative.

Monday’s workout was a tough day for me. I slept poorly the night before but thought maybe it wouldn’t be affecting me too much. Unfortunately, the lack of sleep also meant I was going to have a bad hip day. I felt it pretty quickly and debated about going on the bike, but I was just hoping it would get better as I walked.

It was a strength based workout so it was all incline work on the treadmill. I kept things pretty basic for myself and I did all my base pace inclines at 4% and all my push or all out pace inclines at 6%. We had 3 blocks that all had a similar format of decreasing push paces with increasing inclines (except for me keeping my inclines the same). The first block had a 2 minute, 90 second, 1 minute, and 30 second push pace. The next block eliminated the 2 minute push pace and the last block eliminated the 2 minute and 90 second push paces. And every block ended with a 30 second all out. I really struggled with my hip issues and it was annoying at times, but it was one of those mornings where I just figured that doing something was better than nothing.

The floor was 2 blocks and the first block allowed us to decide how many reps we did for each exercise. We had deadlifts, bicep curls, tricep kickbacks, and push-ups and could to 6-10 reps for each thing. I decided to go heavy on my weights and try to do 8 reps each thing. We had 3 rounds of doing those exercises before we went to the rower for a 500 meter row. My row time was decent considering it was a longer row, but nothing amazing. And when I got back to the floor to keep working on the exercises I went down to 6 reps for each exercise. And we ended the workout with a core blast which I had to modify a bit because anything with my feet in the air is tough on my hip.

Wednesday’s workout was better than Monday’s but it still wasn’t my best day. It was an endurance, strength, and power based workout and I knew that I would struggle a bit to run but wanted to see what I could do.

The first block on the treadmill was 4 rounds of 45 second push paces and 45 second all out paces. I walked all the push paces but ran the all out paces. 45 seconds felt like a really long time to me for some reason! It wasn’t that I was tired or hurting, I just felt off. I really had such a high the past few weeks with my running and this was one of the first times I was worried that my progress was moving backwards. The second block was endurance based with 90 second push paces and I decided to walk all of them. I thought about doing 30 second intervals but decided it would be best for me not to push myself too much. But that block did end with a 30 second push to 30 second all out pace and I ran for that minute. And the last block was rounds of 30 second push paces at inclines to 30 second all outs on a flat incline. But I stuck with just walking at the inclines I set it to be at for that minute and kept my speed the same.

On the floor, we started with a longer block. We had pull-ups on the straps, fly raises with weights, plank press outs, and ab work. After doing that we had a row that started with a 100 meter row and increased each round. I went decently heavy with my weight for the fly raises but I struggled with the ab work. We were supposed to do leg raises to crunches but my body was just not ok with the leg raises. So I decided to do double the crunches and figured it counted as a good modification. I only was on the rower for a 100 and 200 meter row but I did get pretty close to my PR time for my 100 meter row! And the last block was a shorter one with squat rotations on the straps and weighted crunches which went much better than the ab work in the first block.

Friday’s workout was a 3 group workout and it was a mix of endurance and strength. We had 2 blocks at each section of the room and I was starting on the treadmill. The treadmill blocks were pretty basic. The first block was an 8 minute run for distance and the second block was a 4 minute run for distance. For the first one, I did 45 seconds of running and 1 minute of walking. Those intervals were working pretty well for me and I didn’t feel too bad when it was done.

So for the 4 minute distance run, I thought maybe I should push myself and try to run it all. And that just wasn’t going to happen. 30 seconds in I was already tired. But I was determined to do at least what I did in the longer block if not something better. In the end, I ran for a minute and walked for 45 seconds. But I still felt really disappointed with myself. I know that the progress is happening and it might be slow, but I still want to push myself and do better. I can’t help it.

On the rower, we had the same block twice. But the difference was one block was 8 minutes and the other was 4 (just like on the treadmill). We started with a 1 minute row and then we had 10 squats to lunges on each side. Then we repeated that until time was called. The rows were fine (nothing too spectacular) but squats to lunges are tough for me. I had to hold on to the rower water tanks to do them but I still had to take a lot of time to do them too. Because of that, I didn’t do as many rounds as I would have liked to.

On the floor the first block was lunges, single arm dumbbell squats to rows, Y raises on the straps, and sit ups. The lunges were fine and I was able to use heavy weights for the single arm work. The strap work was tough (I think my body was just getting tired so I was not able to be as stiff as I should have been) and the sit ups took time too. But nothing too bad. The last block was lateral lunges and tricep extensions and both of those exercises went pretty well.

Saturday’s workout was the day that made everything better in my week. The workout was a power run/row and I had a feeling I could do some good work with the treadmill work. The run/row consisted of a .25 mile run, squat presses with a medicine ball, a 250 meter row, and more squat presses with a medicine ball. And I had it in my head that I needed to prove to myself that I was getting better at running and be able to run the .25 mile run without stopping.

Considering how the day before I was struggling, this was a huge idea. But I’m super stubborn and was determined to do this for at least one round. When I got started running the first time, it felt ok when I was starting. I did feel a bit ready to walk at the 1 minute mark, but I pushed on because I wasn’t feeling that bad. And I just kept watching the distance on the treadmill and doing weird math things in my head (like figuring out that I was 2/25ths of the way through) and that helped to pass the time. And then just over 3 minutes in I did it!

I couldn’t believe that I just ran the entire thing! I was tired and had to take some time before doing the squats, row, and squats; but that time was worth knowing I ran for that distance! I was on the treadmill a total of 3 times during the run/row and I managed to run the .25 mile distance every single time.

I still know that this can’t happen every workout and I might be a bit sore this week, but it was worth it to me to prove that I could do it. I needed this mental boost and it really did put me in the best mood!

On the floor we had 3 blocks and they were all timed exercises. The first block had single arm low rows and sit-ups. I was using a heavier weight for the single arm low rows but it wasn’t the heaviest weight I’ve used for it. I really felt the effort from running when I was on the floor so I had to take things a bit slower and I felt better using a slightly lower weight than the maximum that I know I could use. The second block had pullovers and sit-up to squats and the last block had lateral lunges and pop jacks (I was jumping my feet back and forth and using the bench for my hands). I think the running was the best part of my workout that day but the floor work wasn’t too shabby!

I’m so glad that last week ended on a high note because it’s put me in a great mindset for this week. There’s no guarantee this week will go well, but every time I have a really great workout it reminds me of what I can do and I remember that the bad days aren’t the best representation of my abilities. I’m just hoping that the good days outweigh the bad ones.

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Tagged fitness, Orangetheory, progress, running, workout

Another Week Of Progress And Practicing Patience (or Having Some Good Challenges)

Posted on July 30, 2018 | Comments Off

This past week of workouts was actually a pretty great one for me. It’s been interesting getting back into running and figuring out how much to do and when it’s too much and I need to take a step back. But this past week of workouts gave me so many opportunities to work on running and figure things out, which is exactly what I needed.

Monday’s workout was a benchmark class and I was a bit hesitant about it. It was the 12 minute run for distance benchmark and I knew I wouldn’t be anywhere close to what my best distance was for that challenge since my best distance was when I ran the entire thing. Of course, I had the thought that maybe I should see if I could run the entire thing, but I knew better than to even try that and went with doing intervals.

For the first 10 minutes I did 45 seconds of running/1 minute of walking like I had done on Saturday the week before. It was the longest I had done run/walk intervals since I started running again and it was getting very tough for the second half of the challenge. I did need to take some breaks to catch my breath and I thought about stopping, but I also knew that a lot of the issues I was having was in my head. Because of the timing of the intervals, the last minute was a bit different so I would end on a run. I did my last interval and then ended on a 1 minute run. That last minute was difficult and I’m so glad I didn’t push my speed at all because I don’t know if I could have done it. My goal was to do at least .75 miles and I’m glad that I was able to do a little bit better than that.

For the second block on the treadmill, we had timed push to base paces. It was all 90 second push paces and I started the first one thinking I’d do 30 second intervals. But after those first 30 seconds of running, I realized that I maxed out on running for the day. So for all the push paces I did my walking at an incline. I would have loved to keep working on running, but considering I did the entire 12 minute distance challenge with run/walk intervals I couldn’t be too upset with myself.

On the floor we had 2 blocks. The first block had triceps with weights, chest presses with weights, Y raises on the straps, and plank kick throughs. I used heavier weights for my triceps and chest presses but my body was just not having it with the plank kick throughs. My hips were locking up and it was impossible for me to get my leg to kick through without losing my balance. It was frustrating that I couldn’t even do a real modification for these moves so I ended up doing plank shoulder taps so at least I was doing something that was plank related. The second block had a 200 meter row at the beginning of each round and then it was 2 different arm moves with weights and the mini-bands. We had front raises and hammer curls. I was doing my normal weights for those but with the mini-band it was harder than normal.

Wednesday’s workout was a run/row but it was done in blocks instead of us doing the run/row on our own. So we had 5 blocks for cardio, 3 of which were on the treadmill and 2 were on the rower. On the first and last block on the treadmill, we had a 2 minute push pace to a 1 minute all out pace. I did the 2 minute push pace as a 1 minute run/1 minute walk and then ran the 1 minute all out so it was all 1 minute intervals. And the middle block had a walking recovery after the all out pace followed by another 1 minute all out so I could do it as 1 minute intervals as well. I have said that I was slowly getting back to running, but I have also been moving pretty quickly to increase my running and I realized that I might not be ready for 1 minute intervals yet. I can do them occasionally, but these blocks proved to me that I wasn’t ready to do them over and over.

On the rower we had the same plan for both blocks. We started with a 100 meter row and then had 10 medicine ball squat presses. Then we did 150 meters and more squats and were supposed to keep increasing the row by 50 meters each time. I only made it to the second round of squats each time and those squats were tough because the only medicine ball that was left was the heaviest one when I’m used to either the lightest or medium one. I probably would have gotten more rowing done if I had the lighter medicine ball, but I’ve learned that it’s always good for me to challenge myself with what weights I use from time to time.

On the floor we had 2 regular floor blocks and 1 rowing block. The first floor block had half get-ups and single leg squats using the straps. Single leg stuff is tough to do with my hip issues, but I’ve been picking up tricks to use so I can try them more often. And I was able to do the single leg squats this time with taking some breaks while working on them. The second block had single arm presses, goblet squats, and lunges. And for my squats I used one of the new heavy weights I started using recently and they were hard! I might have overdone it a bit based on what I had done earlier in the workout, but I was only feeling sore after the workout and not pain (soreness is ok). And the rowing block was the same as the rowing block we had during the run/row, but this time I had a lighter medicine ball at my rower so I was able to get to the rower for the 3rd row.

Friday’s workout was an endurance day, but it was also a 3 group class and a class where we switched between blocks so it didn’t feel like a normal endurance day. Every block was 6 minutes and we were at each station twice during the workout.

The first time we were on the treadmill we had 2 rounds of 90 second push paces with 1 minute base paces and ended with a 1 minute all out. I knew I couldn’t run for 90 seconds and wasn’t sure I wanted to try running for a minute again for more than just the all out at the end, so I did the 90 second push paces as 30 seconds of running and 1 minute of walking on my usual push incline as a power walker. And then I ran the all out at the end of the block. The second time we were on the treadmill we had a 6 minute run for distance to do on our own. I decided to do my 45 second run/1 minute walk intervals like I had done before. The only difference this time was for the last 45 seconds of the block I increased my running speed. It was hard to run faster, but it was easier to do that than it was to run longer. I was happy to see that I did slightly better than half of what I did in my 12 minute run on Monday which is proof of my progress even if it’s not much.

The rower was the same for both blocks. We started with a 90 second row for distance and then had 12 squats. Then it was back to the rower for a 30 second row and more squats. We repeated the 30 second row and squats until the block was done. And on the floor the first block was lunges, upright rows, and running men and the second block was single arm shoulder presses and plank work. For the weighted work I wasn’t using my heavy weights because I was starting to feel a bit light headed. I’m not sure what caused it (it might have been that I had an early dinner on Thursday so it had been longer between my last meal and my workout than normal), but I just took breaks when I was feeling weird and didn’t push myself too much with the weights.

Saturday’s workout was a signature OTF workout called Orange Trinity. All classes were 3 group classes even if they normally are 2 group classes and we were at each section of the room for 14 minutes.

First I was on the treadmill where we had a run/weighted exercise block. Each time on the treadmill we ran .15 miles and after that we had squat presses using a medicine ball with decreasing reps each round. With the run, I knew I’d be doing them as run/walk intervals, but I wasn’t sure what I wanted them to be when I started. I figured I’d run for 45 seconds and then plan from there. I thought maybe I’d be doing a 45 second run, a 1 minute walk, and finish with another 45 second run and that would get me to the right distance, but I discovered that with the distance it was perfect to do it as just 45 second intervals. So I ran twice each time for 45 seconds with a 45 second walk in the middle. As much as I would have liked to see if I could run the entire distance, I knew that there was so much more coming up and I didn’t want to exhaust myself.

Next was the rower which is what I had heard was the toughest part of the workout. Essentially, it was a 14 minute row. But there were push and base rows to do within those 14 minutes so it wasn’t just a row for distance. We started with a 1 minute push row followed by 90 seconds and 2 minutes and then went back down before we ended with an all out row. Ideally, I wanted to get at least 2800 meters since that averages 200 meters a minute (which is pretty much the standard we are supposed to do). But this was a big endurance row and I had to take super quick breaks during the 14 minutes to wipe away sweat or tighten the foot straps. I would have loved to have done the entire thing without stopping, but I was pretty close. All of my breaks together were probably under 30 seconds so that’s not bad. I was just over 2700 meters when time was up but now I have a goal to work on the next time we have this workout.

The final block for me was on the floor and it was the same work we had during the Orange X workout. Even though I was so tired from the running and rowing, I was determined to use the same weights I used during the Orange X workout. So I did my squats with a 45lb weight, my row with a 35lb weight, and my chest press with a set of 30lb weights. I had to go a bit slower than I would have liked, but I was much more focused on using those weights and keeping my form than I was on doing as many rounds as I could have done.

Overall, I really am proud of myself with these workouts. I had a lot of opportunities where I could have pushed myself too much and done more than my body was ready for, and I didn’t do that. But at the same time, I found little ways to push myself and keep making progress so that was awesome too. I’m still just so happy that I’m getting back into running and I’m really hoping that I’ll have some more chances to make progress again this week.

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Tagged fitness, improvement, Orangetheory, progress, running, strength training, workout

Continuing My Running Progress (or Only Having Minor Setbacks)

Posted on July 23, 2018 | 1 comment

I was pretty proud of myself when I started running again, but I also knew that I had to keep being easy on myself. I can see how easily I could push myself to try to be back to where I was before, but I know that in the long run it is better for me to take my time and work my way back there. This past week of workouts really gave me the chance to work on my progress as well as test my patience to prove to myself that I know how to take it slow.

Monday’s workout was a themed workout. Even though it was a 2 group class, it was a 3 partner workout as soon as we were done with the warm-up. But instead of having someone controlling the switch between the partners, all of the blocks were timed. We had 9 blocks (3 at each section) and they were all 3.5 minutes long.

When I was on the rower, we had distance rows. Each distance went up by 50 meters and we had squats with medicine balls between each row. And the partner on the rower ahead told me what distance they did so I picked up where they left off. I started on the rower and did the 100 and 150 meter rows. The next time I was on the rower I did the 400 meter and started the 450 meter row. And the last time on the rower I did the 650 meter row.

The floor was the same block every time and the timing worked out where I was able to get through each exercise once before time was called. We had swinging leg lunges, squats, pull-ups on the straps, seated twists with weights, and double crunches. The lunges were a bit tough for me but I was able to do the swinging lunges by holding on to the wall for balance. I noticed that I’m a lot stronger with my lunges going back than I was going forward so I tried to even them out when I was doing them.

The treadmill was supposed to be a mix of endurance, strength, and power but I kind of did the same thing every time. The first block was supposed to be a 3 minute push pace and a 30 second all out pace. I did the 3 minute push pace as my 30 second running/1 minute walking intervals and then did the 30 second all out as a run. The second block was supposed to be the same thing but with incline work and I just did the same as the first block. And the last block was a 30 second all out, 30 second walking recovery, 45 second all out, 45 second walking recovery, and 1 minute all out. I was going to do all of the all outs as a run, but I was a bit hesitant about the 1 minute all out. But I figured I’d try it and see what happens and managed to do the entire thing as a run.

Wednesday’s workout was a strength based class but I wanted to keep working on my running so I didn’t do any of the incline work. We had 3 blocks that all had a similar plan. The first block was 3 rounds of 1 minute base paces at an incline followed by 1 minutes of base pace at a flat road with a 30 second all out at the end. I ran when we were supposed to be doing the incline work and then had my base pace as my regular power walking to recover. And I ran the all out at the end just like I had been doing. The next block was 75 second hills with 45 second flat road recoveries. I ran for 45 seconds and then did the last 30 second and the 45 seconds of the recovery as my power walk. And the last block was 90 second hills with 60 second flat road recoveries and I did 30 second run/30 second walk intervals instead of the hill time.

I was battling some nausea during the end of the treadmill time, but I really tried to fight through it. I think it might be too early to tell, but I felt like the nausea wasn’t as bad when I was running as it was when I was walking. It might be like my hip pain which hurts less with running for some weird reason. I did have to take some breaks during the treadmill to let the nausea go by, but it wasn’t as bad as it can get so I felt pretty lucky that I was able to do the running work that I did.

The floor was split into a longer floor block and a short rowing block. On the floor block we had bent low rows, pullovers, bicep curls, and reverse flies with weights and then the block ended with crunches. For my low rows, bicep curls, and reverse flies I was using a 20lb weight and I used a 30lb weight for my pullovers. Those were all the new heavier weights with the exception of the low rows (I couldn’t find a 25lb weight and 30lb was too heavy). And the rowing was a similar pattern with the treadmill with 2 rounds of 90 second rows for distance and ending with a 30 second all out row. All of my rowing was higher than the minimum we were supposed to get, but it wasn’t as good as I know it could be.

Friday was a day that was a horrible nausea day for me. I honestly was ok with that because I should have been nauseous all week and it was only minor. But Friday was one of the epic bad nausea days so I knew I had to use the bike to make sure that I was being kind to myself and that I wouldn’t make the situation worse.

This workout was a power day and it would have been an amazing day to work on my running. We had short push paces followed by base paces and that’s exactly the thing I need to practice my running form and endurance. But on the bike I just focused on trying to keep moving. I wasn’t always increasing my resistance the way that I normally would, but I tried to do it when I could. It was not my best bike day for sure, but I also have learned that doing whatever I can on my bad nausea days is all I can ask for sometimes.

On the floor the first block was timed exercises with lunges and rolling burpees. I did modified burpees using the bench for my hands instead of the ground which helps. We also had a rowing block where we had to count how many pulls it took us to get to 100 meters. I’m getting pretty good and going slow with my rowing to get the count down and even with feeling pretty sick I was still able to do a good job with it. And then we had skater lunges as well as lunges to overhead presses with weights. Those were a bit tough with the nausea, but I just took it slowly and took breaks when I needed to.

Fortunately by Saturday I was feeling a bit better. Still nauseous, but not anything close to what I was feeling on Friday. But when I learned it was a partner workout, I was a bit nervous. I didn’t want to have a partner relying on me when I didn’t feel my best. So I told the coach that if we had an odd number in class that I really wanted to be working alone. And we did have an odd number so I was solo for the partner workout.

The partner workout was for the entire class. The idea was one person was either on the treadmill or rower and the other was on the floor. And the person on the cardio side was the person who controlled the switch. We had assignments for the treadmill or rower and then the floor was one long block. On the floor we had bench sit ups to squats, high rows on the straps, burpees, plank jacks, toe reaches, bicycle crunches, hop overs, crunches with heel touches, over/under static crunches, and running men. The first exercise started at 10 reps and they went up by 10 ending with 100 running men.

Since I didn’t have a partner to switch with, my coach told me to do 3 floor exercises each time except to do the 100 running men on their own. Because I was doing that, I was on the floor a little longer than the people in the partner groups, but that was fine with me. I really just wanted to focus on doing the work and doing the best I could. With the burpees, plank jacks, and running men I used the bench for my hands instead of the floor. But that also meant I was able to do the burpees with jumping my feet back and forth instead of walking them back.

With the cardio side, I focused on just doing the rowing without a break. It was tough since the first time on the rower was a 1,000 meter row, but I did it. I did feel a bit nauseous at the end of the rowing, but I think that was more to do with being tired and less to do with the nausea I normally have. And on the treadmill, I focused on my run/walk intervals. I had been doing 30 seconds running/1 minute running but I decided to test things and bump it up a little. So I did 45 seconds running/1 minute walking and it was going pretty well. I did the full treadmill assignments instead of cutting them in half for power walkers, but again since I didn’t have a partner I wasn’t too worried about taking too much time.

Considering that this was supposed to be a bad nausea week, I really lucked out. I only had 1 day where it truly affected my workout and I continued to make progress in my running. As much as I want to test myself this week and see what I can do, I also know that this slow progress is exactly what my body needs and will allow me to get back to where I was eventually.

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Tagged fitness, Orangetheory, progress, running, workout

Tag Archives: progress

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Another Week Of Progress And Practicing Patience (or Having Some Good Challenges)

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Continuing My Running Progress (or Only Having Minor Setbacks)

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