The weeks just keep flying by, faster than I can remember to lasso my workouts into a post! Yeesh. So here’s where my last Round-Up left us, in a week that ended with Spin Instructor Training. Let’s pick things up right there:
Monday: Body Pump
Trust me, I did the Squats and Lunges tracks without any weights. I also practiced my Sitting Down Very Gingerly technique (I was just a bit saddle sore….)
Tuesday: Run (3.6 mi)
Yep, time to bring some running back into the picture. My brain was happy. My quads were less happy. I also spent a good chunk of the afternoon multi-tasking work + stretching and rolling.
Wednesday: Tempo Run (6 mi) & Yoga
This particular workout was supposed to be:
10-15 min EZ
(10 min @ Tempo / 2 min EZ) x 2
10-15 min EZ
I used this run as a chance to go explore a new running spot – Bedok Reservoir, on the East side of the island.
This spot isn’t especially close to where I live, and won’t enter my rotation as a personal running spot – but it’s a great place to meet clients who live in the East. The running path around the reservoir is flat, mostly dirt/lightly graveled, and…very exposed in the middle of the day. In the early mornings and late evenings, I think this would be a gorgeous spot. But I’ll admit that by the late morning, it was just a tad sunny and warm out there. I took the above photo in one small spot of shade I found during my trip around the 4.3 km loop.
I won’t lie: I struggled with this workout. Like, a lot. The first 10 minute segment was great; but the second one…well – let’s just say that my second interval was more like: 6 min @ Tempo/2 min EZ/2 min @ Tempo/2 min EZ/2 min @ Tempo/SPLAT.
I don’t know if it was a legs thing, a brain thing, a hydration thing, or what – but this workout felt at least 3 times harder than it was supposed to. But, I finished it – albeit in a modified form – and headed back to the MRT station, where I purchased – and quickly guzzled – two bottles of electrolyte drink (despite having run with my hydration pack). OK, so maybe hydration was a bit of an issue on this particular day.
In the evening, I treated my legs to a Yin Yoga class, in lieu of my usual Wednesday night spin.
Thursday: Spin & Yoga
I tried out a Thursday morning spin class/yoga class double-header with one of my favorite instructors. Sherlin didn’t disappoint, and these were two of the emptiest classes I’d been to recently. This may be a replacement to my usual Thursday evening class combo! A really full class has a unique kind of energy, but honestly, I usually prefer the calm of a less packed class…
Friday: Long Run (22 mi) & Yoga
I recently realized that I was starting to resent my long runs. I wasn’t feeling burned out, or tired of marathon training – but I was getting tired of early weekend mornings. I was tired of my super-early Saturday morning alarm, which would wake KMN up, just in time for me to disappear for 3 hours of running. I’d finish my run, then need an hour to stretch/roll/cool off/rehydrated, then grab a shower and food, and by then – Saturday was half over.
Between his long hours at work, and my evening meetings, we don’t see much of each other during the week. The weekends have typically been “our time” – except now, we were losing all of Saturday morning, as well. KMN isn’t marathon training right now, so doing my long runs on weekend mornings cut into some of our “together” time. [If/when he’s training, we do our long runs together – or at least at the same time.]
So finally, I had a brainstorm: I have a lot of control over my schedule, as long as I get my work done. Friday is generally a pretty quiet work day. So what if I did my long runs on Friday morning? This seemed like a brilliant plan, and would leave me free to run a shorter distance with friends and/or KMN on the weekend, or sleep in a bit, or enjoy a more leisurely morning routine.
So that’s exactly what I did on Friday. I woke up early, packed my stuff, and headed off.
The short summary: The 22 miler was hard, but the plan worked great! More nitty gritty details on this run, and how I made it through, in my next post. [This one is already too long…]
And for those who are wondering: Yes, 22 miles is a bit long for marathon training at my pace (took 3 hrs, 30 min) – but this was also a preparatory build-week for the following week’s really long run: Training run for The North Face 50K run this fall.
And after some lunch, a shower, and an afternoon with my legs propped up – they were actually feeling pretty decent. The legs didn’t even complain too much when we went out for a run with a client, and then enjoyed a painful-in-a-good-way Yoga for Runners class on Friday night.
Saturday: Run (3.3 mi)
My plan was to go to a spin class, just to get my legs moving and flush out any junk left from Friday’s long run. But I was running late and didn’t get in line on time to get a bike in a busy Saturday afternoon class. What’s a gal to do? Hop on the treadmill for a few verrrrry easy miles, of course! Then, stretch. A LOT.
Sunday: Run (6.1 miles)
Not much to say about this one – just wrapping up my mileage for the week. Done, and done.
I finished out the week with 12 hours, 5 minutes of total workout time. Ultimately, I was glad to get my long run done on Friday, but wish I’d stashed a bit more mileage earlier in the week, rather than waiting until Sat/Sun to cover another 10 miles. But, that’s small stuff – with time, I’ll get this long-run-on-Friday thing working.
And now, carry on with your Friday! But don’t go too far, because next up, I’ll have:
1. Detailed 22 miler report;
2. Last week’s Workout Round-Up;
3. Detailed 27 miler report from last week (yes, 27 miles – yes, all at one time);
Q: I’m a busy guy/gal, so I multi-task by _______________________ while I’m stretching.
My A: Catching up on Scramble games, watching Covert Affairs reruns, or tidying up my To-Do Lists.
Q: What other unusual multi-tasking combos do you have?
My A: I listen to my Learn Mandarin broadcasts while I clean. I practice talks/presentations while I run. And I only make breakfast oatmeal if the dishwasher needs to be emptied (I supervise the oatmeal while emptying the dishwasher).