This was a pretty full workout week, including with a super long run on Friday. I was coming off a weekend with a 22 mile run, as well. Hello, intense marathon/ultra training!
Monday (July 29): Rest.
I am always tempted to get the week off to a strong start, but between heavier weekend training and a pretty busy schedule on Mondays, I’m often taking a rest day instead. But I did manage to do some stretching and rolling, which was much appreciated by my tired legs!
Tuesday: Run (4 mi) & Spin
Obviously there wasn’t much notable about Tuesday’s workouts. BUT Tuesday’s dinner was pretty tasty. I tried my hand at making baked calzones:
Fresh breadmaker bread + This stuff —>
Best of all? We managed to devour them before the ambient humidity took all the crunch out of the crusty top of the bread!
Wednesday: Tempo Run (5.4 mi) & Spin
I had this Tempo workout on my schedule:
10-15 min EZ
20 min @ Tempo
10-15 min E
On this particular morning, KMN and I did what we call “running together-apart”: We ran our warm-up to the park together, then ran separately around/through the park for our tempo work (since we run different paces/workouts), then ran home together as a cool-down.
After the trouble I had with 2 x 10 min @ Tempo the previous week, I was a bit worried about getting this workout done. But starting early, choosing a known course, and having KMN out with me helped tremendously – and I finished right on target! Definitely a mental boost, for me!
Thursday: Body Pump
I’ve been trying to normalize my work schedule a bit, and sometimes this means skipping morning or early evening gym classes. On this day, I substituted a lunchtime BodyPump class at the gym closest to our apartment. I usually avoid this spot because it is SUPER crowded, but at lunchtime on a weekday, I was actually able to get a spot in class – and still have space to move. Although, I did almost get knocked out at the end of class by aunties rushing in to claim “their” spots for the next class!
Friday: Long Run (27 mi) & Swim
This run will definitely get its own post, but in short – I am training for a marathon at the end of August and a 50K at the beginning of October. I wanted to do at least two 26-28 mile runs as part of my 50K prep. However, fitting both of those runs between marathon recovery (1-2 weeks, even if I take the marathon easy) and ultra marathon taper (2 weeks) didn’t leave that much time for TWO long training runs. So I decided to do one in August, before the marathon. [Remember this is a post from a few weeks ago – this run took place back on Aug. 2, making it 3+ weeks before my marathon.]
In short, this run was easier than expected, and in a flash, I saw all my other (shorter) runs with a different perspective. Also, swimming after a long run is a BRILLIANT idea. No, seriously: Brilliant. You’ll have to stop back later for all the gory details, though. 🙂
Saturday: Run (3.4 mi) & Yin Yoga
I knew it was important to keep my legs moving, to flush any waste leftover from Friday’s long run – so when KMN went out for a run on Saturday, I joined him. Of course, he made an entire loop around the reservoir (and then some) – I hopped off the trail and came home, for just a short, easy effort. My legs felt shockingly good.
In the afternoon, I attended a Yin Yoga class, knowing that the extended stretching would be great for my legs. Unfortunately, I made one crucial mistake: I forgot that the Saturday class isn’t taught by my “normal” instructor, who has apparently spoiled me. I appreciate the way she presents yin, and talks us slowly and carefully through each pose, providing lots of options and suggestions. For some reason, the Saturday instructor and I just don’t mesh as well. So the stretching was good, but I didn’t exactly leave with a “zen” feeling…
Sunday: Run (5.2 mi)
As my marathon training has progressed, I’ve grown bored with all my normal routes. Furthermore, I procrastinated this run until Sunday evening. Dark + Bored = I chose a one mile loop near our apartment….and ran around it 5 times. While this might earn me some odd looks from the folks at the bus stops, at least it doesn’t require much mental energy! Chunking is easy: 1 loop at a time. Plus, I can perform “track workout” style bribe myself: “Just one more” (and then another, and another, and another). And somehow, it’s psychologically easier for me to be closer to home, even if I have to pass and re-pass my starting point repeatedly.
I finished with a little loop in the residential area behind our apartment. While back there, a taxi driver slowed down and asked me for directions – a first for me, in Singapore! [He was either really desperate, or knew that runners are good people to ask for directions.] This amused me for the last half mile of my run. It’s the little things!
And that was my week, in workouts and notable food. Thanks to my super long run on Friday, my total workout time for the week came to 14 hours (exactly). Somehow, that number isn’t so hard to hit with a long run over 4 hours long!
What’s your favorite calzone filling?
Have you ever heard of “Emmental” cheese?
[This is called “Swiss cheese” in the US. I went shopping for Swiss, couldn’t find any, thought Emmental looked about the same (color, holey-ness), and gambled that it was the right stuff for my roasted potato salad. Subsequent research indicates that I was correct.]
And now, I’m headed out for yet ANOTHER Sunday evening run. What is it with procrastinated Sunday runs??? Anyone else?