Weekly Workout Round-Up (July 22-28)

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.

Bedok Reservoir.  Jeano, this is especially for you!

Bedok Reservoir. Jeano, this is especially for you!

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.

It wasn't pretty, but I did it.  Then, I quickly found some cool-down shade...

It wasn’t pretty, but I did it. Then, I quickly found some cool-down shade…

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.]

All ready to go on Friday morning!

All ready to go on Friday morning!

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)

I just can't get enough of you, baby.

I just can’t get enough of you, baby.

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.

July 27 Roll

Foot stretchin’, like it’s my JOB.

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);
4. LONDON!

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).

26 thoughts on “Weekly Workout Round-Up (July 22-28)

  1. Nicole @ Work in Sweats Mama

    Can’t wait to read your 22 and 27-mile recaps! I’ve been doing my key marathon training workouts on M-W-F. I get up before my girls and get about an hour of work done. Then I go running right after I drop them off. After my run, I work for the rest of the day. Thankfully I haven’t had too many early morning meetings, so it’s worked out great! It’s so nice to get the long run done on Friday. Then I can focus on my family all weekend long!!

    Reply
    1. Holly @ Run With Holly Post author

      EXACTLY. Working on a flexible schedule has its challenges – but being able to do this kind of thing is awesome! And really…a day at the desk might be better for recovery than a crazy running-around Saturday, anyway!

      Reply
  2. Grace

    Yay, you got out to Bedok! I still haven’t run there though I’ve walked around it for work. We must do Bukit Timah to Mandai sometime. Lots of mountain bikers though…

    I’m looking forward to those super-long-run and London recaps! And sensible of you to switch from Saturdays to Fridays. Nothing says you HAVE to do them on weekends like the rest of the world with less flexible schedules!

    Random question: Do you use the blog as a training journal? Or do you have a separate journal sort of journal? I tried using the blog as a journal of my training, as well as keeping a very brief log (maybe 2 sentences per workout) in a separate notebook. Data, data, data! But I couldn’t keep up on the blog, and I wasn’t sure my training would apply to anyone else reading, and I wasn’t even entertaining myself with my own workout posts, so I quit and now just stick to the couple of sentences in a notebook. (The best-laid plans are useless if you can’t consistently carry them out in practice.) 🙂

    Reply
    1. Holly @ Run With Holly Post author

      BT to Mandai post-Perth, for sure. Bedok is nice…although I also forgot to mention that the light layer of gravel, while fine for an easy run, was a bit tricky to “grip” on for faster running… It was passable for tempo work, but I definitely wouldn’t do speed there.

      In Rochester, I’d sometimes do long runs (up to 2 hours or so) on Fridays, because I could still get to work on time, AND I had my weekend mornings free to coach. I can’t believe it took me this long to realize that would be a good idea here…. 🙂

      Good question. I keep a separate training journal (Excel spreadsheet, really), with all my activities, exact durations (including stretching & rolling, to keep me honest!), and a few notes. Honestly, I’m not much of a note-taker, except for quality workout paces and long run fuel/hydration/salt intake. I don’t record weather, or what I ate, etc etc. Personally, that stuff doesn’t fuss me too much right now (I remember the good vs. bad clothes, the weather doesn’t change much, and my stomach is usually pretty solid), so I don’t see the need for recording.

      I blog about it as a reminder to keep a carefully day-to-day workout log (or else I have trouble reconstructing everything at the end of the week); to share a bit about my own training practices (for anyone who’s interested); as an example of both how I integrate my workouts into my daily life (travel, early mornings, etc.) AND how sometimes I fail miserably; and as a way to talk a bit about what’s going on in my daily life (since I’m not a “recap every day” kind of blogger).

      So ultimately, my spreadsheet is for me, and my recaps are for the blog. I’m not sure if people find them interesting, but I label them carefully, so they are easy to identify, at least, for those who want to skip them! [But hey…you’re reading, aren’t you? ;-)]

      Reply
      1. Grace

        Haha – I’m reading because you are faster than I am and I want to know how you get that way! 🙂 I didn’t think my training would apply to anyone else because so few people have my slowcoach goals and/ or crazy-ass work schedule…

        Reply
        1. Holly @ Run With Holly Post author

          Not necessarily true. Fast people train with Hansons, slower people train with Hansons. Within any one school of training, the paces (and perhaps the number of repeats) changes, but the overall structure of the training doesn’t…

          Reply
  3. Amy

    Yay for practicing Mandarin! I can help you with Mandarin if you help me with my running, K? I like deals made over the internet.
    And congrats on your runs. I feel the exact same way about long runs these days. I hate that they take up half my day. But I love them so much, too.

    Reply
    1. Holly @ Run With Holly Post author

      Hmmm…might have to take you up on that offer! I at least want to be able to conduct transactions with the aunties at the wet market. And I won’t lie…I like the idea of the ‘surprise factor’ of a white girl whipping out passable Mandarin. I do know a *little* bit of local parlance (not all Mandarin), and always get a good chuckle and happy smile when I pull it out.

      Did you take lessons, or just learn as you went?

      Reply
      1. Amy

        I took many years of classes, but I also learned a lot from being there and living there. When I first lived in China, I was there as a Peace Corps volunteer and they made us take 4-6 hours of class a day plus live with a host family who had little knowledge of English. As a result, I probably speak like a 4 year old in simple and easy sentences, but I don’t care; I can get my point across most of the time and that is what matters!

        Reply
        1. Holly @ Run With Holly Post author

          Hey, even a 4 year old can get her point across! And it must be fun to see the look on people’s faces when a white girl whips out some Mandarin. 🙂

          Part of the ease/trouble in Singapore is that so many people speak English, there’s no absolute NEED to know Mandarin. Plus, lots of people speak a dialect (Hokkien is pretty common), or even Malay – and that’s where a lot of Singlish originates. Right now, I converse with my Mandarin PodCast folks, but am thinking about where to find a live conversation partner. We’ll see…

          Reply
  4. Debbie @ Deb Runs

    I’m glad the Friday morning run worked so well for you! Sounds like a great adjustment.

    In a busy world we always have to be multitasking! Here are a few of mine…
    1. I catch up on blogs while I’m eating breakfast.
    2. I catch up with my girlfriends while we’re running.
    3. I tidy up the kitchen (or wherever) when I’m on the phone.

    Reply
    1. Holly @ Run With Holly Post author

      Ha! I used to tidy while on the phone…then realized that I would mindlessly move things around, organizing them in an “obvious” place…then be completely unable to locate them later. Whoops! 🙂

      Reply
  5. Jean

    Can I ask why your tempo runs are more long intervals as opposed to what is more typically called a tempo run? I’m not judging (at all!), just curious.

    27 miles?!?! I’m excited to hear about that one. And 22 miles followed by a run with a client? What a model coach.

    Thanks for the photo!

    Reply
    1. Holly @ Run With Holly Post author

      Ah. Good question. I take a lot of my training/coaching cues from Jack Daniels – and he typically prescribes several repeats of 5-20 minute tempo blocks with 2-3 minutes rest between, for a total of 20-30 minutes. Sometimes, these are incorporated into the middle of long runs, as well.

      I’ve trained this way, precisely following his plan, in the past. This time, I designed my own plan, and carried these tempo segments over out of habit/familiarity. They also worked well for me to slowly start integrating faster running – I began back in May with just 5 minutes of tempo running, total. I gradually increased this time, and strung 5 minute segments together to 10 minutes together to 20 minutes, straight through. From there, I could have extended the runs longer (JD provides a formula for slowing the pace for tempo runs of 20-60 minutes), but found that I liked the shorter, slightly faster tempo intervals. Since my main goal was just to do a *little* bit of faster running (I’m a pretty conservative coach, and don’t like to build distance and intensity simultaneously) while primarily building mileage, these made me work without killing me. I liked them, so I kept them.

      Primarily disadvantage is that I don’t think shorter tempos confer the same psychological training as longer, slightly slower, tempo runs do.

      Sorry I can’t give you a more technical, data-driven reason… [Although JD does present plenty of evidence that these shorter segments still achieve the goals of a tempo workout.]

      Reply
      1. Jean

        That sounds totally logical to me! I’ve heard great things about Jack Daniels and think the shorter tempo segments sound appealing. I DO think the psychological aspect of it would stress me out, though, similar to the Hansons’ 16-milers. But since you’re a beast, you don’t need any psychological benefits ;).

        Reply
  6. greengirlrunning

    A 50k! That’s suuuuuuuuper cool!! I’d like to run one this year or next… we shall see.
    And Friday long runs, that’s an idea! It’d probably make my hubs happy, too. I like reading your workouts (in case you wanted to know;) I get so bored with my own and often get ideas from reading others. It’s also just motivating reading about other people getting out and being active. Makes me happy 🙂 Can’t wait to hear about that 27 miler… daaaaaaaaang girl!

    Reply
    1. Holly @ Run With Holly Post author

      Honestly, it’s *only* five miles past a marathon… 😉

      And I’m sorta glad to hear that at least someone out there likes reading the workout recaps. Although, who am I kidding, I’d probably include them whether or not people liked reading them! I also think it’s a fine line – I don’t want other people comparing their workouts to mine (since we’re all on different plans, different paces, different goals, etc.) – but I sometimes draw inspiration thinking of the tough running situations my friends/blog friends have gotten through – so why not share that love? Anyway – as I say – I make mine easily marked, so if people want to skip them, they’re easy to identify! 🙂

      Reply
  7. Pingback: 22 Miler (July 26th): Lessons in Chunking. | Run With Holly

  8. Kristen L

    I had fun reading your 22 mile run recap, so I’m looking forward to the 27 mile one as well. You are awesome. I like the idea of a long run Fri AM too if Ryan and I weren’t training together. Right now it is nice to go on the weekend so we can motivate each other to get out there!

    Reply
    1. Holly @ Run With Holly Post author

      Well, I think that’s the thing – if KMN and I WERE training together, then I wouldn’t mind spending a weekend morning training. But since we aren’t both training, then I feel a little like I’m “wasting” some of our “together time” with crazy running shenanigans. 🙂

      But it’s pretty cool that you two are training together – will you run the race together? How do you guys accommodate different personal paces?

      Reply
  9. Meagan

    That new running spot looks like a pretty place to run! I’m glad you were able to adjust your running schedule to better balance marathon training with your personal life. Sounds like the perfect solution to me. I catch up on my DVR’ed TV shows while I stretch! I can’t think of any strange multi-tasking combo’s I have, but Barry likes to walk around the house doing stuff (like putting away dishes) while he brushes his teeth.

    Reply
    1. Holly @ Run With Holly Post author

      Hahaha! I have Barry’s aspirations: tidying up the house at night while brushing my teeth (stray glasses into the dishwasher, clothes into hamper, etc)…but usually end up walking around doing stuff – with two hands – while chewing on my toothbrush. My dentist wouldn’t exactly approve! 🙂

      Reply

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