Ducks In A Row - Weekly Workouts

[[old] Bufflehead]

Hi Ducks!<br />Here's where we can share what we hope to accomplish, what we are doing to get there, and how the week went.<br />Here goes! <br />Today is my "off" day. Tomorrow I will be doing 25K! That will be my longest row ever in one sitting. I'm in the training process for a marathon. (Yes, I think I must be insane! ) I'm not concerned about the time. For now, I am working on timing water breaks, etc. Wish me luck!

[[old] snappyrower]

Ok, I'll be off today, tomorrow, and sunday (out of town). Plan on doing a 20 minute piece of 1 minute harder intensity and 1 minute easy on Monday. On Tuesday I plan on doing my first 30 minute piece so that I can come up with a base line for future training. From there I'm not sure what I'll be doing, probably sort through some of the beginner workouts on the website, but open for workout suggestions from any of you. <br /><br /> I want to build back some endurance and eventually work on speed further down the road. Right now my main goal is to regain some cardio health and lose some weight. I also love logging those meters for the team, gives me something to work on! <br /><br />Last night I did a recovery peice as I wasn't feeling 100%....did 20 minutes at a f18-20 spm at a very easy intensity...more like a 20 minute cool down to loosen up some muscles. Was feeling as if a cold was coming on, and wanted to take it easy. Feeling good today so I guess it worked out!

[[old] pamcnm]

Right now, I am still working on increasing my meters afer recovering from an over-use injury sustained during the holiday challenge. I am rowing 4X a week, and trying to row between 30,000-40,000 meters a week. I have actually hired an online rowing coach for three months, and am supposed to start my new training plan on Monday (I haven't seen it yet, so I don't know what I will be doing next week!) Some of my workouts are steady state rows, but I also enjoy interval training, and like to train with a HR monitor.<br /><br />I also do strength training, and here is my current routine:<br /><br />Upper body: goal of 8-15 reps per set, 2 sets per workout<br /><br />pushups (6-7 straight legged , then 6-8 more bent leg in first set, all bent leg in second set)<br />assisted pull-up (#110 weight plate, 10-12 in first set, and 8-10 in second set)<br />bent over row (10# dumbbells, 10-12 reps ea. set)<br />rotator cuff ext rotation (5# dumbbells, 15 reps ea. set)<br />dumbbell raise (10# dumbbells, 10-12 reps ea. set)<br />dumbbell lying lateral raise (8# dumbbell, 8-10 reps ea. set)<br />bicep curls (10# dumbbell, 12-15 reps ea set)<br />assisted dip (100# weight plate, 10-12 first set, and 8-10 second set)<br /><br />Lower body: goal of 8-20 reps per set, two sets per workout <br /> <br />dumbbell squat (10# dumbbell, 8-10 reps ea set)<br />squat plie with dumbbell (20# dumbbell, 10-15 reps per set)<br />leg press machine (60# weight plate, 10-12 reps per set)<br />straight legged dead lift (15# dumbbell, 10-12 reps per set)<br />reverse lunge with dumbbell (8# dumbbell, 8-10 reps per set)<br />side lying leg raises on fit ball (20 ea leg for both sets)<br />leg raises on captain’s chair (10X two sets)<br /><br />Ab routine: aim for 15-20 reps per exercise, two sets per workout<br /><br />1.Fitball Crunch-holding a weight plate across chest (15-20 reps with 25# weight plate)<br /><br />2.Vacuums (3-5 reps, ea. set)<br /><br />3.Reverse crunch on fitball (12-15 reps ea. set)<br /><br />4.Fitball pull-in using legs and then after last rep immediately perform fitball crunches with weight plate to burn out (10 reps ea set for pull-ins, then 15-20 reps for fitball crunches, ea set)<br /><br />5. Supermans with lower body and upper body elevating at the same time to work lower back (5 ea set)<br /><br /><br />I try to get in two ab routines per week, and 1-2 upper body/lower body routines each week. For variety I have a strength training DVD I also do, and that's nice because I can do the workout at home.<br />

[[old] Bufflehead]

Well, Ducks - I did it! I just finished my 25K. I'm about where I want to be with time. (2:16:38.7)<br />As you can see, I'm not out for speed. I'm an endurance kinda gal. This week went better than my 23K week. I think it's because of the team! Thanks! <br /><br />Hey Harly - I'm gonna make my first million before you know it! That's the milestone I want most.<br /><br />Well, that's all from this corner of the pond for now.<br /><br />Bufflehead

[[old] susan]

<!--QuoteBegin-Bufflehead+Feb 12 2005, 11:14 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bufflehead @ Feb 12 2005, 11:14 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> Well, Ducks - I did it!  I just finished my 25K.  I'm about where I want to be with time.  (2:16:38.7)<br />As you can see, I'm not out for speed.  I'm an endurance kinda gal.  This week went better than my 23K week.  I think it's because of the team!  Thanks! <br /> <br /> </td></tr></table><br /><br /><br />Congratulations Bufflehead, that is a great accomplishment! <br />

[[old] pamcnm]

<!--QuoteBegin-Bufflehead+Feb 12 2005, 06:14 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bufflehead @ Feb 12 2005, 06:14 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> Well, Ducks - I did it!  I just finished my 25K.  I'm about where I want to be with time.  (2:16:38.7)<br />As you can see, I'm not out for speed.  I'm an endurance kinda gal.  This week went better than my 23K week.  I think it's because of the team!  Thanks! <br /><br />Hey Harly - I'm gonna make my first million before you know it!  That's the milestone I want most.<br /><br />Well, that's all from this corner of the pond for now.<br /><br />Bufflehead <br /> </td></tr></table><br /><br />Congratulations Bufflehead!

[[old] pamcnm]

<!--QuoteBegin-Bufflehead+Feb 12 2005, 06:14 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Bufflehead @ Feb 12 2005, 06:14 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> Well, Ducks - I did it!  I just finished my 25K.  I'm about where I want to be with time.  (2:16:38.7)<br />As you can see, I'm not out for speed.  I'm an endurance kinda gal.  This week went better than my 23K week.  I think it's because of the team!  Thanks! <br /><br />Hey Harly - I'm gonna make my first million before you know it!  That's the milestone I want most.<br /><br />Well, that's all from this corner of the pond for now.<br /><br />Bufflehead <br /> </td></tr></table><br /><br />Congratulations Bufflehead!

[[old] arowma]

[quote=Bufflehead,Feb 12 2005, 11:14 AM]<br /> Well, Ducks - I did it! I just finished my 25K. I'm about where I want to be with time. (2:16:38.7)<br /><br />Inspiring Bufflehead <br />In this pond: we received the TV, finally were able to watch the c2 technique video, and will be spending a week *entirely* concentrating on improving technique.<br />Cheers,<br />the puddle duck, going high tech <br />

[[old] seagulldc]

Bufflehead! That rocks! I'm so impressed. I can't even begin to tell you. That's awesome. Nice job!

[[old] Bufflehead]

Well now, how can I possibly start working this morning without saying thanks for all the replies and encouragement? <br /><br />That gives me a boost for this week's schedule! This week is a little crazy for me since I am dog-sitting for a friend, trying to maintain my own little cockatiel, and have two evenings of obligations. Whew - I'm tired already! <br /><br />Here's how my week looks:<br />Mon. - lift arms, legs, back, chest, and shoulders. Cross train - 45 min.<br />Tues. - row 10K<br />Wed. - interval speed work on C2. 500/1250x5/500<br />Thur. - off<br />Fri. - lift arms, legs, back, chest, and shoulders. Cross train - 45 min.<br />Sat. - row 15K<br /><br />Easy week! <br />Sue

[[old] Bufflehead]

Hey Ducks!<br />Harly - I didn't even see your post on here from yesterday. I guess I was busy typing away when yours went on. Just to set the record straight, I can't take credit for getting on my rower the day after the 25K (Sun). That was my day off!<br />As far as the date for my marathon - right now it is set for May 7. I'm trying to talk Helga into moving it up some so that it can go in for 2005. However, I won't cry if we leave it where it is. That way, I can see my "name in lights" for all of 2006! <br /><br />If your slow 10K is 2:34, I'm in trouble! That would be a fast pace for me. You are sure to better my time in the half. Since I am a weeny and wear gloves, my hands are holding up quite well. The rear end is doing much better these days since I sit on a folded towel. The only problem I noticed was during the last 1000m - my hamstrings started to get a little tight. I have also been trying something new for me. All of last week I rowed strapless. It's supposed to help with technique, right? The only time I use the straps now is for the speed work. I have found that my knee locks up less when I go strapless, so I will stick with it.<br /><br />I guess I haven't really mentioned that annoying problem, have I? My right knee is bone on bone for all three surfaces. Rowing has been great. Usually no pain and no problems. It has really helped to strengthen all the muscles around it. That's one of the biggest reasons I decided to get my own C2. I see rowing as something I will always be able to do - even when I eventually get my robotic knee!<br /><br />Well, enough out of me!<br />Bufflehead

[[old] CAROLE MAC]

Bufflehead that was brilliant for 25k way to go ... u looking good for your marathon

[[old] Bufflehead]

Thanks Carole!

[[old] Bufflehead]

Hi Ducks!<br />How's everyone's week going? I ran out of time last night, so I am doing my interval work on Sunday instead. Gotta be flexible, you know! Looks like I won't be on my rower until Saturday's 15K.<br />Have a great rest of the week! <br />Sue aka Bufflehead

[[old] snappyrower]

Well, my week is going well, had a great workout tonight (i posted it under PB, although it probably would go better here) Anyway did 1 minute intervals (hard/easy) for 20 mins. Did a 10 minute warm up and a 5 minute cool down. Total meters was 5928. Felt really good. First time i've felt like I was actually training or working out for the first time since i got the rower 2 weeks ago. <br /><br />Ok, now for the question....any suggestions for my next workout? steady state rowing or more intervals? <br /><br />Hope everyone is having a great week!