December 11, 2015: Rowing Intervals

I was writing the 2nd part of my training plan, but I was too tired to finish it. In this post, I'll just be reporting my training for the day.

December 11, 2015 Workout

Time for workout: 11 AM

Location: YMCA

Overhead Press:

1. 45 x 5

2. 55 x 5

3. 65 x 5

4. 65 x 5

5. 75 x 5

I felt pretty good with these. I wasn't sure if the bar weighed 45 like mine does, but I don't think it was too far off otherwise. 

Rowing:

Warm-up 10 minutes 1586 meters

I took some strokes to record to check on my form:

Intervals 3 x 2 min. with 1 min. rest (Total 1312 m)

1. 435 m (2:17.9/500m; strokes/minute=25)

2. 438 m (2:16.9/500m; strokes/minute=25)

3. 440 m (2:16.3/500m; strokes/minute=25)

These were hard, but I felt good. Form was good. I made sure to emphasize safe form despite working hard during the work intervals.

Cool-down 10 minutes 1833 m

Planks: 40 sec. x 3 with 20 sec. rest

Stretching ~10 minutes

December 3, 2015: Running Technique

"I tell a student that the most important class you can take is technique. A great chef is first a great technician. 'If you are a jeweler, or a surgeon or a cook, you have to know the trade in your hand. You have to learn the process. You learn it through endless repetition until it belongs to you." - Jacques Pepin


I never ran much for fitness until I was in college. Admittedly, my motivation for running was to get to know a girl I was dating (and happy married to now). She always tells the story of my bad form and fitness from those days. I kind of enjoyed running after I got in better shape and started doing some road races. My progress increased dramatically after I learned proper technique in running. Today, I'd like to share a couple resources about running technique with you.

I discovered the Pose Method, which teaches an efficient method of running. Once I started incorporating this, I had less injuries like shin splints, Also, I felt better running and got faster. I felt stronger when I ran instead of weak. Overall, I enjoyed running more. As opposed to it being a chore, it become enjoyable and relaxing. 

Below is a video that helps explain the technique (and there are follow up videos that go further into it):

Besides these videos, here is an article by the pioneer of the technique, Dr. Nicholas Romanov. Try incorporating this into your running. The major changes I made in my form were shifting away from heel striking as well as "falling" forward and allowing gravity to help propel me forward.

Besides using the Pose Method, I also did a few other things to help my running.

• I engage my core, so that my upper body doesn't work against me when I'm running - which also helped cure lower back pain, which I used to get a lot when I first started running.
• I keep my head in a neutral position - not tilted too far back or forward. Think about a bowling ball connected to your neck and how having it flop back and forth would affect your running.
• I control my breathing. For the most part, I time the breathing with my strides. When I'm running hard, I may inhale for two strides and exhale for two strides. When I'm sprinting, I inhale for one and exhale for one. I find it helps my rhythm, although I know other runners who do not pay attention to their breath and do very well. I say experiment with it and find what works for you.
• Increasing my overall strength. I attribute some of my current progress in running to a well balanced fitness program. Exercises like the squat and kettlebell swings strengthen the back, hips, glutes, quads, and hamstrings. My training in martial arts and jump rope work strengthen other muscles including the calves which contribute to my overall ability to keep my form. 

I hope you will consider looking at your technique in all of the exercise you do, whether it be running, rowing, swimming, weightlifting, or kettlebells. Good technique makes your exercise safer and your movements more efficient, meaning that you will go further and lift more with less risk of injury. Also, by keeping your mind engaged on proper technique, you are exercising your mental focus and attention as well. Enjoy your workouts and God bless you.

December 3, 2015 Workout

Warm-up: I warmed up by running slowly and walking in the first half mile of the run.

Run: Conley Loop (3.28 miles) in 38:19.
I wanted this to be kind of an active recovery day while going for this goal. I enjoyed the run, and I did throw a few "faster paced" segments into it. It was not a hard run, but I got a good sweat going and I was breathing hard. This is something I don't want to do too often, but it was better than taking the day off and helped me cross off a goal! This is the most I've run in one workout since my knee surgery. For the next couple months, I'll be focusing on Rowing because of my rowing challenge, but it was good to get this in.

Planks: 40 seconds followed by 20 seconds rest x 3 sets
These started out easy, but the last set was difficult. I will keep it at this intensity for a while.

Stretching and Foam Rolling: 15 minutes
Had a little time today, so did some extra foam rolling and stretching.

Additional Notes

I was feeling a little twinge in my SI joint, which I had an injury a couple years ago. This is right near where the spine meets my hips. I am sure this is from rowing. So I want to keep an eye on that, and make sure to prioritize proper form over intensity until that feeling goes away. It feels fine right now, and a little stretching and foam rolling helped a lot. I didn't feel it at all during the run, but I think my body is giving me a tiny warning to keep an eye on my technique.

November 21, 2015: Comfortable with Uncomfortable

Stretching my hips after a hard rowing session.

I used to row in high school. It was there that I was introduced to the Concept 2 Rowing Machine. Although I enjoyed rowing on the water in a boat, I kind of dreaded and despised the rowing machine. Basically, it took all of the "difficult" stuff about the rowing movement without the fun stuff. You get the burning quads and lungs and the desperate hope that your piece (rowing session) will be over soon. You don't get the gliding on the water or the breeze at your back. You don't get the satisfying feeling of your oar pulling you through the water. Instead, you get the whir of the flywheel. And lactic acid...oh, I mentioned that already with the burning quads.

Rowing is a great exercise. It works the legs, glutes, lower back, upper back, forearms, and hands. You can train both aerobically and anaerobically. When done correctly, the rower learns how to initiate power in the stroke by connecting the drive from the legs into the prying and pulling of the back and arm movements. An efficient stroke is graceful and powerful.

Speaking of graceful and powerful rowing, here is a rowing tutorial from Concept 2:


I see a lot of people rowing improperly at the gym. At a minimum, they waste a lot of energy with suboptimal strokes. At worst, they risk injury, particularly to their lower backs. If you have access to a Concept 2 Rowing machine, try to learn the stroke properly. Looking for an experienced rower at your gym who is willing to give you tips is a great idea. Besides the video above, check out Concept 2's page on rowing technique (that includes the above video as well).

I highly recommend adding rowing to your fitness regimen. Besides the physical benefits mentioned above, the general discomfort of hard rowing will help you develop mental toughness. Getting comfortable with being uncomfortable will serve you in all areas of your life.

November 21, 2015

Workout time: 3:30 PM

Warm-up: 5 minutes Rowing - 1007 m

Stretching

Rowing: 2000 m in 9:12.4

A hard rowing piece. I increased my intensity throughout the piece, finishing with a faster stroke rate and pressure. I was pleased with my effort.

Cool-down: Rowing 3:06 - 502 m

Did some pause reps and stopped at arms away and arms and back. I tried to accentuate these aspects of the stroke to improve my technique. In particular, I think my flexion at my hip needs improvement although part of this may be flexibility in my hamstrings, so I will work on that.

Plank: 30 sec. with 20 sec. rest x 3 sets

I will increase my planks to 40 seconds next time. 

Stretching: 10 minutes

Total Time of workout: ~40 minutes

Challenging Yourself

"Challenge is the pathway to engagement and progress in our lives." Brendon Burchard

A key to improving your fitness is challenging yourself during your workouts. I don't know much about our biochemistry and the physiological processes that cause our muscles and other physical systems to get stronger. However, I do know that when I push myself, I can typically do a little better each workout.

Our bodies are amazing. When we try to lift something heavy, our body adapts so that it gets stronger. When we try to run faster, our body adapts so that it is a little easier the next time. As I mentioned the other day, when the body doesn't get challenged or forced to use its muscles, the body takes away resources that maintain that muscle. Exercise along with proper rest and nutrition are the key to creating the functional bodies we want.

Of course, not all challenge is good. We have to be careful not to overwhelm our body's ability to adapt by pushing it too far. Besides hampering our progress, we potentially risk injury and conditions such as rhabdomyolysis (aka Rhabdo). However, I think we can find a balance between being too comfortable in our exercise and overdoing it. (The chart shown is a representation of the intensity I try to exert during my workouts to challenge myself)

It is important to track your exercise. By tracking what you do, how long it took you to do it, and how much resistance you used, you can see your progress along the way and plan to challenge yourself on future workouts.

I hope this post will inspire you to challenge some of your current bests in various exercises. No matter what level you are - whether you are starting out or an experienced athlete - there is always a next level that you can go for. Do it during your next workout!

November 13, 2015 - Workout

Time of Workout: 1:30 PM

Location: YMCA

Warm-up: 3 min. Rowing (559 m)

Push-ups 5 reps x 3 sets

Stretching

Bench Press:

1. 115 x 5

2. 125 x 5

3. 125 x 5

4. 125 x 5

5. 135 x 5 Goal Met! New Personal Record!

This last set felt great! I focused on my technique, particularly my bar path and having a good grip on the bar. 

Bodyweight Squats: 5 reps x 3 sets

Front Squat:

1. 95 x 5 New Personal Best!

2. 95 x 5

3. 95 x 5

Inspired by my Bench Press performance, I decided to take a calculated risk. I have to admit I was also motivated by watching a guy do some very heavy squat singles. I need to work on keeping my chest up and my back vertical. I think I try to sit back too much which puts the bar in front of my center of gravity, which causes some struggle. The nice thing about the heavier weight is that it exposes this weakness so that I can correct it.

Rowing: 1500m in 7:49.9

This was not easy particularly coming off the front squats. I focused on 10 strokes at a time and the position of my back. I felt my form was pretty good although perhaps it broke down a little in the last 300 meters or so. 

Plank: 30 seconds x 3 reps with 30 second rest in between.

Stretching: 5 minutes

Total Workout Time: 70 minutes. I took a little longer in between sets in Bench Press and Front Squat since I was going for personal bests. This is acceptable and I had the time today. I wanted to stretch more afterwards but had to get home before my son's bus.

New Tools

Today's workout was a combination of basic movements and modern technology. Besides using my phone to film my bench press sets, I also used a cool app called MapMyRun (www.mapmyrun.com) to track my run. Finally, I used a boxing timer app to do my plank sets. I'd love to figure out (or maybe develop) some way to integrate these tools seemlessly. Perhaps a future project!

These tools help me to track my progress in my workouts. Tracking is very important because it gives us objectivity. Goal setting and tracking my progress are key to my improvement. It's like using your GPS to get to a destination. If you you lose the satellite signal, or just "wing it" you can soon find yourself far off track. Tracking helps you stay on...well, on track! It's also very motivating to see your progress over time.

What are some of your goals? Share them with me on Twitter (@yourbryancastro) or in the comments.

November 6, 2015 Workout

Time of workout: 11 AM

Warm up foam rolling

Pushups 5x3 sets 

Bench press

1. 115 x 5 

2. 115 x 5

3. 125 x 5

4. 125 x 5

5. 125 x 5

Time: ~15 min.

Felt great overall. Last set was difficult. Focused on leg drive, bar path, and tight grip. 

Running: 1.5 miles in 16:02

Very windy today, but pushed through. Felt good overall.

Plank: 3 sets x 30 seconds with 30 sec. rest in between each set.

Haven't done these in a while. Third set was hard!

Stretching: 5 minutes

Post-Workout Commentary

I'm still a little under the weather, but I felt good enough to get this workout in. I felt great during this workout. First time in a week or so that I had an hour to work out and I made the most of it. I made progress toward two of my major goals while getting some planks in too.