In case you missed my last post, I’ve suspended other posts until I catch up on my Weekly Workout Round-Ups. If you’re uber-curious about what my workout weeks look like, they are all Categorized under 2013 Weekly Workout Round-Up (two vacation weeks end June/early July are missing – I’m working on those, too).
But for now, let’s hop back 2 weeks, starting with:
Monday (July 15): Rest
After back-to-back 10+ mile runs over the weekend, I took a rest day. I think I planned on going to yoga class, but decided that the transport time wasn’t worth it, so I just did some stretching at home. In retrospect, I wish I had done a workout – but hey, hindsight is 20/20.
Tuesday: Tempo Run (6 mi)A few of you asked about my Tempo workouts back when I shared my marathon training plan. This particular workout was:
12 min EZ
(5 min @ Tempo / 2 min EZ) x 4
12 min EZ
Average Tempo Pace was 7:10 min/mi.
Wednesday: Spin, Yin Yoga
I wanted to check out the studio where I would be doing my Spin Instructor Training, so I popped over for a lunchtime spin class. I scoped out the bike I wanted, and was even able to meet the instructor who would be conducting the course. Sweet!
I also discovered that this particular gym (Fitness First Capital Tower) has a spectacular pool, as far as Fitness First pools go: kick boards, pull buoys, and lines on the bottom of the pool. Clutch. Although it’s a bit out of my way, I may start making the trek once or twice a week to swim.
Thursday: Sick day
On Wednesday afternoon, my stomach started feeling a bit funny. By Wednesday night, I was totally disinterested in the idea of dinner, and suggested KMN go find something for himself and eat it somewhere that I couldn’t smell it. [No, I’m not pregnant.]
I went to bed to try to sleep off whatever was brewing. This was only marginally successful, as I was completely unable to get comfortable. My body responds to most microscopic intruders with some kind of crazy inflammatory response that makes my back, hips, and knees ache – even if the initial insult is something gastrointestinal, and not terribly severe.
I never really fell super sick, but spent most of Thursday on the couch, alternately sleeping and working – and not eating. As someone who hates to throw up, my response to a queasy stomach is simply…to stop eating. If there’s nothing in there, I’m less likely to throw up, right? My biggest workout was walking around the apartment. On the plus side, since I sat immobile in front of the fan most of the day, I didn’t get any of my clothes sweaty, all day. Win?
I originally planned to do my long run on Friday, since I would be in Spin Instructor training all weekend. But given that I hadn’t actually eaten anything until Thursday night, and had an intense weekend ahead of me, that didn’t seem like the wisest decision. So although I was feeling better, my only workout was to make sure I ate. And when KMN asked what I wanted for dinner, I said “Indian” (something mild, guys, don’t worry) – and knew I was back to my normal self!
Saturday: Spin Instructor Training Day 1
Not much to add – although I estimate that I spent about 3 hours, 30 minutes in the ‘saddle’. We did one 50 minute class, 60 minutes of technical work, one 60 minute hard ride, and then in the evening, I spent about 30-40 minutes alone on the bike, practicing my test track. Biggest lessons from this particular day were:
#1: Endurance running builds physical and mental strength.
#2: Holding lecture in the tiny spin room is “cozy” and uncomfortable. After all the time we spent riding, no one really wanted to sit ON the bike to listen to lecture. Floor space? Nil. We crammed onto the window sills. Not comfy.
Sunday (July 21): Spin Instructor Training Day 2
This day included three cycles through the current RPM release (50 min each), plus a little bit of solo practice – for a total of about 3 hours of spinning. But the spinning today passed very quickly, since the students were doing the teaching. I was leading Track 5 (there are 9 tracks in a workout), so the first 4 tracks always seemed to pass quickly, then I taught my track, spent the next track relieved to be done, pedaled through Track 7, then it was time to cool down/stretch. Three times (morning, lunchtime, mid-afternoon) went pretty quickly, although my legs (and butt) were definitely feeling tired and sore by the end!
This second day was actually quite fun, and I also got to know some of my fellow trainees a bit better. There were people from all walks of life, training for all different reasons – but all with a shared passion for fitness. Pretty neat, really.
The outcome for me was good, and I passed my initial training module. Whoot! Just a few more steps before I can officially be on my own in front of a class in Singapore. I’ll be talking a bit more about the rest of my training as it progresses, but basically – I can’t wait!
But by the time training was finally finished (around 6:30 PM), I was toast. I called KMN: “I need ramen. Now.” He came out and met me for big bowls of delicious, salty noodles. I was too tired to remember to take a picture, and even walked right by GCA, who happened to be eating at the same place (Singapore is a very small country; there’s only so much ramen). She recognized me, though, and popped over to our table to say hi. I may have said something coherent. I hope…
So…this may not have been an ideal training week, six weeks away from a marathon. If you go back and calculate, there is exactly one run there. NOT ideal.
But total workout time for the week topped out at 10 hours, 10 minutes – which is decent (especially since I actually had 3 rest/sick days in there). Ultimately, I’m OK with this. I still got extended cardio work, and trashed my legs pretty badly. I’m sure that instructor training took an equivalent – or greater – toll than a weekend long run, anyway.
Next up: This past week’s training.
Hint: There was plenty of good running involved.
Spin/indoor cycling instructors out there: I know the RPM way to teach indoor cycling, but I’m interested in learning more – especially about using indoor cycling as a proxy for outdoor training. Anyone have any books/resources to recommend?
What did you enjoy eating after your long/hard workout this weekend?
When was the last time you were the student, in a formal setting? Was the experience good, bad, or ugly? 🙂