A Season of Recovery

[DanceDiva]

Originally Posted by Willie

Damn, husband! Aren't you supposed to be making mah dinner? Git!

So, now I know who to go to for 411.

{{{BIG HUGS}}}

[stingo]

whr iz u nao?

[Willie]

I'm back
Things got a little busy with the start of school, which fortunately coincided with a not-quite-a-rest week. I took it easier last week, got a lot of work done, and feel both physically fantastic and mentally ready to face 80 middle schoolers each day.

I've rowed quite a bit in the last few days. On Monday, I did 2 10' races in the pair, with different partners. This is technically called a seatrace, because we are "racing" for seats in the 8 that will travel to Boston in October. 5 boats raced. Then we switched partners and raced again. Based on the results, the coach will know who is faster. If you're curious, read on... if not, skip to the next post, where I'll put my workout

Race 1
Kate and Kim 10:52
Jen and Jeny 11:08
Rachel and Cheryl 10:42
(there were two other pairs)

Race 2
Kate and Rachel 10:32
Jeny and Ruth 10:53
Kim and Cheryl 11:18

This tells us that Kate (hey, that's me!) is faster than Cheryl by ~10 seconds (more, if you look at Cheryl's result with Kim). It also tells us that Rachel gets the same margin in comparison to Kim (it's not a fine science). We also know that Ruth is much faster than Jen.

The take away, for me, was that even after 6 months of injury / no rowing, I'm still faster than the other starboards

Anyway, after that practice, which was the hardest and longest I've rowed since... April, I felt great. I rowed again the next day, 2 x 15', and felt great. I've been on my feet all day teaching for the last two days, and have noticed nothing. It's amazing when I sit for a moment and realize that I haven't even thought about the injury in I-don't-know-how-long. Tomorrow's practice is hard, too. If the rest of this week goes well with practices, I'll consider myself back in action. So happy.

[Willie]

Tonight's workout:
Warm up with lots of dynamic stretching.
Reverse hypers on the ball with the band around my ankles

A1 DB Chest Press @ 30/e x15, @ 35/e x12, 12
A2 BSS @ 15/e x10, 10, 10

B1 Chest-supported Row @ 25 x15, @ 30 x12, 12
B2 Step Ups @ 10/e x10, 10, 10

C1 Asst. Chin Ups @ -64 x10, 10, 10
C2 Pike Press on 2 medicine balls x15, 15, 15

D1 I-Y-T @7.5/e x6, 6, 6
D2 DB Curls @ 15 x12, 12, 12
D3 Shoulder Squats @ 20/e x 12, 12, 12

2 x Tabata
Round 1: BW Squats
Round 2: Lunge forward, side, backward (one leg per 20")

All is well. Haven't had to arm wrestle any students yet.

[stingo]

Originally Posted by Willie

C2 Pike Press on 2 medicine balls x15, 15, 15

So you're recovered and now you're trying out for Cirque du Soleil?

[kfisherx]

Originally Posted by Willie

I'm back
The take away, for me, was that even after 6 months of injury / no rowing, I'm still faster than the other starboards

Anyway, after that practice, which was the hardest and longest I've rowed since... April, I felt great. I rowed again the next day, 2 x 15', and felt great. I've been on my feet all day teaching for the last two days, and have noticed nothing. It's amazing when I sit for a moment and realize that I haven't even thought about the injury in I-don't-know-how-long. Tomorrow's practice is hard, too. If the rest of this week goes well with practices, I'll consider myself back in action. So happy.

WOW!! Kate is kicking some major ass. Congrats to ya! We have all come such a long way.

[Willie]

Originally Posted by stingo

So you're recovered and now you're trying out for Cirque du Soleil?

I'm hoping for Ironman 2010, but I'd definitely settle for an invitation to the circus!

I had to figure a way to make those harder, and I'm still reticent to have my lower body on an unstable surface.

[Willie]

Originally Posted by kfisherx

WOW!! Kate is kicking some major ass. Congrats to ya! We have all come such a long way.

Thank you!
Haven't we? I am still amazed-- and very pleased-- with my attitude shift over the course of this journey. I'm in a much (mentally) healthier place now.

[LisaS]

Originally Posted by Willie

Race 1
Kate and Kim 10:52
Jen and Jeny 11:08
Rachel and Cheryl 10:42
(there were two other pairs)

Race 2
Kate and Rachel 10:32
Jeny and Ruth 10:53
Kim and Cheryl 11:18

This tells us that Kate (hey, that's me!) is faster than Cheryl by ~10 seconds (more, if you look at Cheryl's result with Kim). It also tells us that Rachel gets the same margin in comparison to Kim (it's not a fine science). We also know that Ruth is much faster than Jen.

looks like a set up for a middle-school pre-algebra word problem to me

...


cudos to you!

[Willie]

Originally Posted by LisaS

looks like a set up for a middle-school pre-algebra word problem to me

...


cudos to you!

It sure does!

... and once again, I am greatly relieved that I do not teach Math.

[Willie]

Tonight's workout with the Thursday Ladies:
2 x
50 strokes on the erg / bw squats
40 KB clean and press
30 Horizontal pull ups
20 push ups
10 Burpees
20 TRX squat and row
30 wall ball
40 lunges
50 bw squats
6' rest

Bonus round:
3 x
bridge 60"
plank 60"

My friend Lisa is back from treatment. She came to practice this morning and to tonight's workout as well. I'm worried about her; she came back too soon IMO, but she looks great. We can't tell her that, because I know she doesn't want to hear any value-comments about her body. As much as I wish she was still in in-patient treatment, I'm so glad to see her.

[Willie]

Rowed this morning in the pair.
Circles (one person rowing at a time) and drills. Fun. Boated myself with Lisa and we had a good chat at the end of our row. I feel like she is being honest and open and I'm really hoping for the best with her recovery.

We got our entries to the Head of the Charles (in Boston)! WOOT! Biggest race in the world, in 7 weeks. I can't wait.


This evening I did stairs. I feel good.

[Willie]

This morning's workout was great.

Warm up: lots of stuff

BB Bench @65x10, @95x12, 12, 12
Glute Ham Raises @bw x10, 10, 10

Chest-supported Row @25x12, @35x12, 12, 12
Cross squats @10/ex10, 10, 10

WG Lat pulls @90x12, 12, 12
DB Incline Bench @30x12, 12, 12

Pike Press on Medicine Balls x12, 12, 12
Face Pulls @9 plates x12, 12, 12

IYT @7/e x7, 7, 7
Walking Lunges @15/e x30, 24, 24

Lots of stretching.

[stingo]

Apologies in advance for the poor lighting - this was right at the end of my workout, and I was just too tired to move the bench over. I think you can see enough to get the idea of what to do though. If not, let me know.

[Willie]

Originally Posted by stingo

Apologies in advance for the poor lighting - this was right at the end of my workout, and I was just too tired to move the bench over. I think you can see enough to get the idea of what to do though. If not, let me know.

Tom, Thank you! That is what I had pictured, but I still can't figure out how you aren't toppling over... I guess that's the point, huh?

I'll try these later this week.

[stingo]

Originally Posted by Willie

Tom, Thank you! That is what I had pictured, but I still can't figure out how you aren't toppling over... I guess that's the point, huh?

I'll try these later this week.

I'd actually done that exercise but with a medicine ball when I first started training with Tim. I eventually got to the point where I could start with the medicine ball on the floor and do the exercise. The video is a little (unintentionally) misleading I think - I don't get the weights to the floor - is why you hear the clink of them on the floor when I drop them at the end. Still, the point of course is to do what you can. And of course, watch your back.

[Willie]

This morning I did more race pieces. Thankfully selection will be over soon.

Tonight's workout was super quick. I had a meeting for the regatta I'm helping to organize-- Seattle's Row for the Cure (want to donate? PM me!).

Warmed up.

Circuit A x 4 with 1' rest
10 push ups
10 horizontal pull ups
10 KB clean and press / side
20 reverse hypers on the ball

Circuit B x 3 with 1' rest
20 BW squats
5 lunges R leg: forward, side, backward = 1
5 lunges L leg
10 step ups / leg
10 cross squats / leg

This took just under 30 minutes, and I really liked it! I think I'll have to repeat this one sometime.

[Willie]

Tonight's workout:
Dynamic warm up
3 x 20 reverse hypers on the ball
2 x 15/e opposite hand - toe touches
2 x 20 v-ups

Alt. sets
BB Bench @65x12, @95x15, @105x12, 12
BSS @10/e x 12, 12, 12

Lat Pull @92.5 x 12, 12, 12
Walking lunges @20/e x 12, 12, 12 (each leg)

Seated cable row @ 95x12, 12, 12
Pike Press on med. balls x 15, 15, 15

Shoulder squats @40x15, @50x12, 15
Lateral raises @15/e x 10, 8
Curls @15/e x 10, 10

Good workout. Followed with lots of stretching. Had to go teach some people from the boathouse how to use and plan kettle bell workouts, so I was in a bit of a hurry.

I'm not on here much these days as school has just begun and I'm super busy-- and totally exhausted. But, I'm rowing almost every morning (except for Sundays and Wednesdays) and feeling pretty darn great. We find out our race lineup tomorrow morning, which I am really looking forward to.

[Willie]

I have been horrible about updating my log and even worse about visiting others. For some reason, this (school) year has been easy enough so far, but perhaps the added additions of grad school and rowing and everything else is keeping me busy. In any case, I've been working out, been rowing, made the boat that's going to Boston in a month, and all is well.

I worked out with the Thursday Ladies and didn't log it, but I can hardly remember what we did. That seems like two lifetimes ago!

So, I'll file today's workout under the "really you should only focus on endurance training OR strength OR fat loss... but maybe not."

Today:
warm up with some dynamic stretching, glute activation, and core work.

Overhead Squats: 5 x 5 @ 25
I'm learning these, so I did a whole bunch with a band, and then a 15lb bar-- some singles, some reps linked together. When DH and I decided that my technique was good, I did the reps. We don't actually know that the bar was 25lbs... it was the short Oly bar.

BB BENCH:
@ 95 x 15
@ 105 x 12
@ 125 x 4
@ 135 x 1
@ 145 x 1
@ 155 x FAIL
@ 135 x 1 x 5

That was really fun. DH has been teaching me to bench, but for some reason in the past, I always ended up in tears. Literally, every single time I tried to PR, or he tried to teach me. And it's ridiculous, since he is the most patient teacher I know. In any case, something was different today, and I hit a PR (having not done any benching of this type in... 5 months? I'd have to go back and look). Holy Sh*t!

Chest supported row: @ 45 x 5 x 4

Then, I was tired.

Sushi for dinner; it's a friend's birthday. I have lots more to report on, but it'll have to wait til next week, when I'm done with board meetings, regatta planning meetings, and curriculum nights.

[Willie]

Monday's workout:

Horizontal pull ups
cross squats-- each leg
push ups
step ups
TRX squat and row
TRX chest press
OH squats @ 15lbs

10 each. 4 times through circuit with ~1' rest.

Not too hard, but that's ok; it's going to be a big week of rowing, as our practices as a full lineup are limited leading up to the Head of the Charles.

This morning I rowed (2 x 20'). The boat felt really good.

[stingo]

Originally Posted by Willie

I'll try these later this week.

So did you try them after all?

[Willie]

Originally Posted by stingo

So did you try them after all?

Eek! I completely forgot! Between work, grad school, committee meetings and curriculum nights, I'm pretty tapped out... I've been relying on old workout protocols.

I will remember... soon... I hope.

[stingo]

Originally Posted by Willie

Eek! I completely forgot! Between work, grad school, committee meetings and curriculum nights, I'm pretty tapped out... I've been relying on old workout protocols.

I will remember... soon... I hope.

I'd suggest not doing so until after your race on the Charles. No need to tempt fate with a new and untested movement before a big race.

[Willie]

Originally Posted by stingo

I'd suggest not doing so until after your race on the Charles. No need to tempt fate with a new and untested movement before a big race.

Ooh! Good call... sometimes I need these reminders

[Willie]

Last night:
warm up, dynamic stretching (did core yesterday morning)

DB incline chest press @ 30 x 12, @ 35 x 10, 10, 10
OH Squat @ 20 x 10, 10, 10, 10

Chest supported row @ 35 x 12, 12, 10, 10
Step ups @ 10/e x 10, 10, 10, 10

Pike press on med. balls x 12, 12, 10
Thrusters @ 15 x 10, 10, 10

Asst. Chin ups @ -64 x 10, 10, 10

Leg complex x 2:
bw squat x 10
lunge, per leg: forward, side, backward x 5/leg
cross squats x 10/leg

[Willie]

Oy. Life has gotten in the way of my posting, but not of my workouts. I don't know why this school year is so busy, but I'm wiped out! I just got back from 3 days of Leadership Camp with my 8th grade students and then spent the better part of the weekend mourning the loss of a good friend's son. I'm amazed by this family's grace and strength, and feel like I've gotten a good dose of perspective.

I've been rowing nearly every day as we gear up for this race in Boston, in ... 3 weeks (yikes!). I think we're moving pretty well and I'm really enjoying this time in a boat. I feel so incredibly relieved that the work seems far more enjoyable than it used to. In many ways, I feel like this injury was, ultimately, really good for me. I am rowing much better these days and have a far greater sense of awareness about my system and structure. I still have some residual pain, but I'm ok with it. All is well.

Oh! I benched 150 the other day! Woot!

Tonight's workout:
warm up with foam rolling, dynamic stretching, and some core work.

Bench @ 85 x 12, @ 95 x 12, @ 115 x 8, 8
Chest-supported row @ 25 x 12, @ 35 x 12, 10, 10

Asst. Chin Ups @ -64 x 10, 10, 10
Walking lunges @ 20/e x 12, 12, 12 (per leg)

Med. ball Pike Press @ bw x 15, 12, 12
Shoulder squats @ 20/e x 15, @ 22.5/e x15, 15

I-Y-T @ 6/e x 7, 7, 6
Cross Squats @ bw x 10, 10, 10

This took me just under 90 minutes. I'm really trying to figure out how to spend less time in the gym, but all this warm up, dynamic stretching, and core work is super time-consuming!

[stingo]

Congrats on your PR - I was wondering where ya were.

[Willie]

Originally Posted by stingo

Congrats on your PR - I was wondering where ya were.

Thanks Tom. I was pretty excited about it. Usually, when I bench with my husband, for some reason I end up in tears. He is FABULOUS-- the most patient man ever-- but I get inside my head and freak out. So, I stopped benching seriously for a few months. Now, it's just fun, and I don't feel any pressure.

This morning's row was good. We did lots of drills focusing on boat speed and fluency. Tomorrow's row will be the hardest since I've been back--
2 x 5k, which should equal about 17' each at full pressure, race cadence. I'm not really looking forward to that, but will continue to remind myself that it is just work.

I'll do some core work tonight, but otherwise will take it easy.

[Willie]

Practice was really great this morning. It was a super-hard workout, but proved to my teammates and me that we are totally capable of going the distance (twice!). I am so excited to race in Boston.

[stingo]

Originally Posted by Willie

Practice was really great this morning. It was a super-hard workout, but proved to my teammates and me that we are totally capable of going the distance (twice!). I am so excited to race in Boston.

Glad to hear it. All systems go for the Charles.