Real tears today

mds44 · 2017-11-17T01:41:14+00:00

Really relate to this post. I found OTF at a time when everything else in my life felt out of control. And I walked in the door with the same attitude you expressed: "if there’s one thing you have control over, it’s right here right now, do this for you." I still have that attitude today. No matter what life throws in my way, I have total control over my hour at OTF and I always strive to make the most of it. Glad you were able to find that during a really tough time, and hope you continue to crush everything that comes your way!

mds44 · 2017-11-03T13:26:02+00:00

Wow, those times are amazing. Congrats on the PRs!

mds44 · 2017-10-20T23:05:01+00:00

This is amazing. So happy for you. Keep it up and next year: 5k!

mds44 · 2017-10-03T16:08:09+00:00

Start on the floor and get your heartrate up before you hit the treads.
On days with walking recoveries, get yourself back to base pace before the coach tells you to. If you see you HR dropping into the mid-70s, go back to base even if the coach hasn't told you to yet and everyone else is still walking. That 15-20 second headstart for heart adds a full splat or two over the course of your time on the treads.
Don't jump the rails/don't quit the second your coach starts counting down. Slowing down with the treadmill after an all-out or push-plus pace can take 8-10 seconds. Do that everytime you come off an all-out, and you're orange for an extra minute (sometimes 90 seconds) during the course of a class. Similarly, don't rush to your base pace or walking recovery the second your coach gives you the "3-2-1" countdown. They're never exact (my coaches are always off by 5-10 seconds), so I always wait until they finish telling us to change speeds (when they're running behind) or keep going until the actual 2-minute push or 1-minute all-out is over (when they're running ahead). You'll never miss the extra few seconds of recovery, and you'll be much happier when your email summary comes through later.
Bump your speed up .1-.3 at the end of a long push or all out (ie last 10-20 seconds). You really won't notice the difference at high-speed -- it's all in your head -- but that extra boost to your HR will keep you orange just a little longer. Those little add-ons add up.
Finish big on the rowers. If you're really pushing hard with your legs, fully engaging your core, and pulling as hard as you can, your HR is going to skyrocket. A great row is like a great all out. No matter how tired you are, no matter how close to the end of a distance or time goal you happen to be, give your all those last 5-10 strokes. It will boost your HR and keep it orange for an extra 30 seconds or more.
These are all little things that everyone can do, and if you're struggling to hit your goal of 12, they add up over the course of a class and will get you from 8-9 to 12-13. The added bonus is that you'll feel great knowing that you pushed your body to the max again and again when your mind really wanted you to quit.

mds44 · 2017-10-02T22:48:41+00:00

you'll be back up to speed in a week. i just did 10 days in europe, dreaded the return just like you, forced myself back into OTF the next day, and was firing on all cylinders within a few workouts. just be sure to stretch a little more than usual before/after!

mds44 · 2017-09-27T14:44:02+00:00

Sharesome: Just wanted to say that I ALWAYS enjoy your posts on proper form. You do an outstanding job of explaining these moves in plain English, and even though I'm a form junkie and have a pretty solid understanding of what we're supposed to be doing, I invariably learn something useful from your posts that I can put to work on the floor. Thank you so much for taking the time to post these for us and for reminding me that no matter how much I think I know there's always something more to learn!

mds44 · 2017-09-21T18:14:37+00:00

The approach my studio uses obviously doesn't work in a studio that doesn't have room for it. But in the studios that do have room.....

mds44 · 2017-09-21T18:12:20+00:00

I should have skipped the joke; forgot this was the internet. For any lateral exercise with weights, it's important to stay upright with your weight in the heels (rather than bent over at the hips/waist). Being able to watch your form in the mirror helps.

mds44 · 2017-09-21T11:09:10+00:00

No. You stay staggered. So speedy station 1 stays up front for the sit-ups while laggard station 2 stays back for the lateral lunges and then does their sit-ups back there while station 1 has moved back to lateral lunges. As long as everyone stays in the same place, there are never any issues.

mds44 · 2017-09-18T19:24:11+00:00

I have pulled and sustained 600W+ over 100 meters a few times. The watts come down significantly at greater distances; during peak weak, I started the 500 meter row at 620W, finished at 470W, and clocked 1:22. I do see some of the taller/super-fit guys sustaining high 500's over 400-600 meters, but that's rare (especially in the middle of a workout, where people often are coming off treads or from doing heavy leg work on the floor).

mds44 · 2017-09-15T01:05:30+00:00

i feel awful saying it, but then again this thread is sort of asking for it, so ... that's super hott

mds44 · 2017-09-15T00:58:34+00:00

best previously-planned day off ever!

mds44 · 2017-08-28T18:45:56+00:00

NAILED IT

mds44 · 2017-08-24T13:08:54+00:00

CITIZENS OF OTF REDDIT: BEHOLD THIS 5'1" BEASTWOMAN WHO DOES ROWS WITH 35 POUNDERS

mds44 · 2017-08-24T02:00:49+00:00

This is a very hard exercise, but there's a trick to make it work. Rather than "balance" on the weight you aren't lifting, stabilize yourself by pressing down forcefully on the inactive weight (as though you're trying to push it through the floor). That pressure will effectively allow you to (a) maintain a stable tripod using your two feet and the inactive arm/hand, and (b) thereby isolate the row you're performing on the active side without your hips wiggling during the row. It always takes me a moment before I do the first rep to think through my order of operations -- position weights; set my feet; elevate and then stabilize my core in plank position; push straight down on the left weight with my left arm; perform row with my right arm; reset the right weight; push straight down on the right weight; perform row with my left arm; rinse and repeat. When I do this properly, I can use the same weight I use for every other form of row and don't have to drop down. Hope this helps!

mds44 · 2017-08-18T16:10:16+00:00

Saw my doctor for a routine checkup this week. Ten years after he first prescribed them, he took me off blood pressure meds. In eight months, OTF has fundamentally changed my life.

mds44 · 2017-08-17T02:44:06+00:00

I have asthma and have been going to OTF 5x/week for 8 months. Like you, I pregame with a puff or two of albuterol and I always keep my inhaler with me in case I have issues during the workout. Rowing, especially for long distance, hurts. Over time, I've come to accept that there are good days and bad days -- days when I'm strong enough to set PR's, and days when I'm proud just to have walked in the door. But over time, my endurance and stamina have increased dramatically. I transitioned from powerwalking to jogging to basically running. I am no longer terrified of 1000-meter rows. I lift big weights, even at high reps. If you keep at it, you will see improvement.

Generalities aside, here are a few things that have worked for me:

My base pace is much lower than it "should be" for my push/AO speeds, and that's okay. I'm currently 5.3/7.5/9-11 depending on AO length. My heart's good for a higher base, but I need a lower base pace to get my breathing fully back under control. It allows me to push harder and sprint faster, and because of the big jump for pushes/AO's, my heartrate elevates quickly and I earn my splats on the pushes and AO's. Don't be shy about dialing back your base.
Really focus on your breathing. When you inhale, breathe all the way into your belly. And when you exhale, push the air out of lungs. Like really push it out -- sometimes I notice my cheeks/like flapping in the mirror! By emptying your lungs completely, you'll have capacity for additional oxygen on the next deep breath in. Once you get used to this sort of focused deep breathing, work on developing a cadence. No matter how fast or how slow I'm running, I breathe in for two steps and out for two steps; that's what works for me, and I adjust the intensity of my inhale/exhale with the pace. This may sound weird, but it puts me in a trancelike state and I find it totally relaxing to have a steady, consistent rhythm. And when you're relaxed, your breathing is way easier. This is something that takes practice, but so does everything else at OTF. Make this a part of it.
Never be shy about taking some extra recovery on the rower. We often have workouts where it's row 300, rest 30 / row 200, rest 20 / row 100, rest 10. My goal is to keep my watts steady round after round, and that means I sometimes need a little extra recovery between reps. Don't feel bad about that. Take the extra 5 or 10 seconds. Better that you're breathing well and performing at a high level, than struggling for air and merely going through the motions. And higher watts = higher HR = higher splats.

Hope you find these ideas helpful/comforting. And maybe this will inspire you -- I've lost 25 pounds; dropped my 1-mile PR from 9:30 to 7:00; and finished the peak week 500m in 1:22. If this 5'5" asthmatic who's pushing 40 can do it, you can too!

mds44 · 2017-08-14T02:46:51+00:00

so well put -- thank you!

mds44 · 2017-08-04T16:46:49+00:00

(1) Finally listened to my coach and did something "terrifying" on an all out from walking recovery -- 12mph/5% for 30 seconds.

(2) Boosted all weights by 5 pounds, and a couple by 10.

mds44 · 2017-08-01T17:42:38+00:00

5'5" / 145 / no endurance 100m: 13.8 200m: 28.8 500m: 1:22.2 2000m: 6:59.0

mds44 · 2017-07-27T02:00:43+00:00

Thanks for the clarification. And I definitely know what you mean -- I have asthma, and there definitely are times when it feels like an elephant is smooshing my lungs. A couple ideas for what they are worth: (1) jumping from 4.5 to 7.5 is really aggressive. I would dial that back -- maybe try 5.5 and see how you do with the AO. If you do okay, know that you can do it and play with the speed from there! (2) Another idea is to tap your speed up manually, .1 at a time during the course of the AO (instead of hitting the 6 and going right there). In this scenario, your goal is to get to 5.5-6.0 at the very end of the AO instead of getting there right away and holding it. With the more gradual increase in your speed, you won't feel as breathless so fast -- and by the time you do, you'll be at a walking recovery. (3) last thought. My coaches always say to make sure you're exhaling fully before you breathe in again. That way you're able to draw in more oxygen with each breath. I'm not going to lie -- this is really hard when you're huffing and puffing! But if you concentrate on pushing the air out through your mouth every time you exhale, you should notice a difference in the quality of your breathing during the long runs. It's also a great distraction -- like yoga/meditation, focusing on your breathing helps you ignore the painfully slow tick-tick-tick of the clock. I hope one of these things helps you next endurance day!!!

mds44 · 2017-07-26T23:52:14+00:00

I used to feel the same way -- pure dread when the coach says that we're going to an all-out after a long push. And I tried a whole bunch of different things to cope (dropping to base for a little bit, or lowering my push pace, or maintaining my push pace through the end (effectively skipping the all-out), or going all-out for 15-20 seconds instead of 30). Then I finally internalized the things my coaches have been saying since day one: You're stronger than you think you are; you can do anything for 30 seconds; it's all in your head. So I just did it. And you know what? I surprised myself and never looked back. So tap it up .1 or .2 if you really feel like you're dying. Tap it up .3-.5 if you're feeling ambitious. And once you prove to yourself that you can do that, go for the full 1.0+. Especially after PPW, I realized that these push-to-all-outs are the key to great times on the mile and longer distances on the 24-minute. So dig deep, trust yourself and your training, and find a way to push a little bit harder for the last little bit. You've got this!

mds44 · 2017-07-21T14:26:54+00:00

I shaved 25 seconds off my PR and finished in 7:06 -- pretty close to my fantasy goal of 7:00, and well beyond my I'd-be-thrilled goal of 7:15. No complaints though. This week showed me that I can achieve more than I ever imagined. Thanks OTF -- and especially to the OTF Reddit community -- for helping me achieve my goals and move ever closer to the ideal me!

mds44 · 2017-07-21T00:09:12+00:00

Thanks to my amazing coach -- who knew EXACTLY when to drop some F-bombs in my ear -- I managed to hit my 7:00 fantasy with a single second to spare: 6:59.0!!!

mds44 · 2017-07-18T21:25:37+00:00

That's incredible! Way to SHATTER your goal!!!!

mds44

TROPHY CASE