Weekly Workout Round-Up (Aug. 26 – Sept. 8): Marathon Recovery

Yesterday, I posted my Workout Round-Up for pre-marathon week.  Now it’s time to take a look at the post-Perth workouts!  In case you have forgotten (or are new – HI!), I actually spent my summer dual-training: for a marathon in Perth at the end of August, and for a 50K trail run in Singapore in early October.  With the 50K in mind, I ran a solid race in Perth, but didn’t kill myself.  I only had about 2 weeks of recovery before hitting a few more long workouts, in Singaporean heat, on Singaporean trails, in preparation for the 50K.

[Perth race reports are here: Perth Part 1 and Perth Part 2.]

So here are my two recovery weeks.  The goal of Week #1 was: Do whatever the heck you want, and nothing more.  This is a physical break – but more importantly (for me) a psychological break.  After adhering to a training plan for so many weeks, this break week was important for me, for my mental recovery/rest – especially since I planned to jump right back into a few intense weeks of training.

Monday (Aug. 26): Walk all over Perth with Grace, groaning slightly, avoiding stairs, and enjoying a long afternoon rest over gloriously rich hot chocolate at Chocolateria San Churro.  Red eye back to Singapore.

Tuesday: Not one blessed thing.  Not even a stretch.  (Don’t tell my coach.)

Actually, my legs were already significantly less sore.  What was nagging me the most?  My back, of all things.  I must have been a bit more tense than usual during the marathon, because the muscles of my upper/middle back felt tied in knots.

Wednesday: Yin Yoga

Basically, Joyce turned out the lights and I dozed off.  Well, I guess I approximated enough of the postures that she didn’t come over to check if I was still alive.  So, that’s a start.  My back felt better afterward, as well.  Two points for yin.

Thursday: Yoga

Post-Spin Stretch.

Post-Spin Stretch.

Sherlin works us a bit harder than Yin, but the hamstring/quad/hip flexor stretching was just what I needed, if not exactly what I wanted.

Friday: Spin

I wasn’t sure how my legs would feel about spinning, but they were actually really, really OK with it.  And my still-tight back was quite happy to stretch and fold forward to the handlebars.  Excellent!  I made a mental note that, if running turned out to be draggy  next week, spin would remain a good option.

Saturday & Sunday: Stretching and rolling and resting.

After switching places in and out of town during most of August, KMN and I were finally both home – and expecting guests on Tuesday.  We took the opportunity to catch up on chores, finish up a DIY project around the apartment, and prepare for visitors!

I also spent the week eating pretty much what I felt like eating.  For example, on Saturday night, I really wanted popcorn.  We were out of kernels for our popcorn maker. KMN went to the store to buy some, couldn't find any, and came home with this instead.  A reasonable substitute.  And a POP UP BOWL?  I'm not sure if this is pathetic, or cute.  ?

I also spent the week eating pretty much what I felt like eating. For example, on Saturday night, I really wanted popcorn. We were out of kernels for our popcorn maker. KMN went to the store to buy some, couldn’t find any, and came home with this instead. A reasonable substitute. And a POP UP BOWL? I’m not sure if this is pathetic, or cute. ?

KMN went for a long run on Sunday.  For the first hour he was gone, I was thrilled that I could catch up on work and tidy up around the house, rather than haul myself out for a weekend long run.  For the second hour he was gone, I was jealous that he was getting all the endorphins and I was getting none.  The timing was perfect: Clearly, I was ready to get back in my running sneakers!

Now twinning with my husband. But he was going running; I was merely going floor mopping.  [In Singapore, mopping is a tech-shirt-worthy job.]

Now twinning with my husband. But he was going running; I was merely going floor mopping. [In Singapore, mopping is a tech-shirt-worthy job.]

Total workout time (including rolling and stretching): 3 hrs, 45 min.  I should have been able to knit a sweater, or make a chiffon cake, or at least wash all the windows in the apartment with so much less time spent working out.  But alas…I don’t have much to show for it.

My goal for post-marathon Week #2 was to return to regular (albeit mostly easy) running, for about 25-30 miles, if possible.  To keep my overall workout load reduced, I planned to cut back on my cross-training workouts for the week.  This corresponded nicely with having guests, too.

Monday (Sept. 2): BodyPump

A two week break from BodyPump doesn’t do your (or at least, my) muscles any favors, that’s for sure.  I kept my weights fairly light – downloaded a bit from what I was using in July and early August.  And despite doing the squats and lunges without any added weight at all – I was feeling the burn, both in class and most definitely the next day.

We also went to another supermarket, and were able to find popcorn kernels.  After checking the snack aisle, the cereal aisle, and the grains aisle, we accidentally stumbled up them HERE.  Kind of makes sense, I guess...?

We also went to another supermarket, and were able to find popcorn kernels. After checking the snack aisle, the cereal aisle, and the grains aisle, we accidentally stumbled up them HERE. Kind of makes sense, I guess…?

Tuesday: Run (6.1 mi)

My dear friend Deb arrived for a visit verrrrrry early on Tuesday morning.  She’s a running machine, and promptly informed me that she wanted to run.  So, we ran.  The pace was a bit faster than my usual, but the miles flew by as we chatted and caught up.  As I did most of my marathon training alone, having someone to chat with really helped pass the time.

Wednesday: Run (8.1 mi)

Deb needed to do her long run, and wanted to check out the trails near our apartment.  I obliged, and we ran one loop of McRitchie Reservoir together.

Deb on the run.  [*cue music*]

Deb on the run.

After one round, we parted ways and I headed home, while she completed a second loop.  And in those 8 solo miles, she had more adventures than I’ve had since moving here: Mischievous monkeys ransacking boxes of water bottles, a sighting of a small snake, and a close encounter with a monitor lizard!

Playful monkeys on the first loop; she didn't have a camera to catch their shenanigans on her second round!  How many monkeys do you see...?

Playful monkeys on the first loop; she didn’t have a camera to catch their shenanigans on her second round! How many monkeys do you see…?

Thursday: Rest

Actually, it poured all day.  We went to a museum and took things slow and easy.

Friday: Run (3.6 mi)

KMN and Deb both did longer, faster workouts.  I pulled the “I just ran a marathon 1.5 weeks ago” card, and took a shortened option.

Saturday: Hiking in Palau Ubin

Our Garmin died partway through the trip, but we probably walked/hiked about 6-7 miles for the day.  Since we were all running a race the following day, I opted out of any other workouts.

Sunday: 5.6 miles + 20 Story Stair Climb

All three of us (KMN, Deb, and I) ran the Salomon Vertical City Trail Race.  I’ll post a separate race report soon, but suffice to say that I am much better trained for longer distances at the moment.  It was also a great example of That Time Coach Holly Ran The Race She Always Lectures You NOT To Run.  Stay tuned. [Edit: Salomon Vertical City Trail Race Report]

All smiles before the race!

All smiles before the race!

Total Workout Time for the week: 5 hrs, 38 min – almost all running, with some stretching/rolling.  Having Deb around this week was a great motivator for me to get back out on the pavement and trails.  Zipping off to the gym while guests are visiting seemed a bit of a waste – so that helped keep most of my training time run-specific.  Next week (uh…that would be this week that has just passed), it’s back to running + cross training, though.  Bring on 2 weeks of post-recovery, pre-taper 50K training!

What is the coolest/scariest animal you’ve ever seen while out running?

Anyone have a good recipe for pesto?  I made pesto last night, and it was a flop.  But I have an over-achieving basil plant, so…help a girl out?

Did you notice the new Run With Holly Gravatar photo (in the Comments section – I’m not just a green design anymore – I have an actual picture!!)?  Not to brag (much), but I have to admit that I’m feeling extra snazzy now!

20 thoughts on “Weekly Workout Round-Up (Aug. 26 – Sept. 8): Marathon Recovery

  1. Amy

    I see coyotes all the time when running. Never a bear or mtn lion, though, for which I am grateful! I went for a hike in China once where they were selling bats to hit the monkeys with. I was horrified…until I started hiking and the monkeys jumped on me and tried to open the zipper of my backpack. These were smart little suckers (who have obviously been fed for years by tourists, thus provoking the need for bats…vicious cycle).

    For pesto…Are you able to get good, high quality parmesan cheese in Singapore? And good pine nuts. I find the better the cheese, the better the pesto.

    Reply
    1. Holly @ Run With Holly Post author

      Hahaha! I bet the bat sellers could do some business in Singapore! The monkeys here are starting to get out of control. Right now, they’ll often back off (slightly) with forceful speech and a foot stomp, but I’m not sure how much longer that will hold them off. Especially if hikers keep feeding them from their packs…

      I get decent parmesan. Not the best ever, but it’s pretty good. Pine nuts are harder. What ratio of basil:cheese:oil do you use?

      Reply
  2. Meagan

    Love your popcorn in the pop up bowl! My degree is in Food Science and I had an entire class just on food packaging. I drive my husband nuts in the store because I get all excited over checking out a new product package 🙂 And I love that the grocery store has the popcorn kernels in the same aisle as the canned corn. It does make sense, though.

    I spy four monkeys! Am I right??

    I guess seeing a bear a few weeks ago on my long run would be the coolest and scariest. Although, since my sighting there have been several articles in the local paper about an unidentified gorilla-type animal roaming the mountains. Some sillys are claiming Bigfoot, while others think someone turned an unwanted pet loose. I fall into the latter category, if said animal even exists.

    Reply
    1. Holly @ Run With Holly Post author

      The bowl was pretty fun. The artificial smell it left in the microwave for a week? Considerably less so. We’ll go back to popping our own, now that we found the kernels!

      When we finally found the kernels, we did a *facepalm*, and had a good laugh at ourselves for being so acculturated to one way of thinking.

      I forgot about your weird animal photo…whatever happened to that? I guess there’s still no news/confirmation??

      Reply
    2. Meagan

      Still no news/confirmation…. but there have now been three articles in the paper about people who claim to have seen the animal. I have been clipping them all out 🙂 I want to write in and tell them I saw it while out running on the trail, but Barry doesn’t think that’s a good idea for some reason….

      Reply
  3. Kristen L

    I’ve seen a few coyotes and deer on the trail here during some long runs. I guess never anything too crazy.

    I think biking can feel so good as a recovery exercise, like you mentioned. A nice way to get the legs moving!

    Reply
  4. Debbie @ Deb Runs

    Yes, I noticed your new gravatar pic. You are snazzy indeed!

    I didn’t realize you had monkeys in Singapore… just hadn’t thought about it I guess. I’m totally jealous that you see them on your runs. 🙂

    Reply
    1. Holly @ Run With Holly Post author

      Cute as the geometric pics were, I was getting tired of being a green design. 🙂

      There are tons of monkeys at the zoo (they have some really excellent primate groups), but plenty of littles ones to be seen out and about on the trails!! I see them just about every time I hit the trails here! 🙂

      Reply
  5. Sheila

    My most successful pestos involve FAR more garlic than I think should be allowed and spinach & arugula with the basil to give it some more oomph. I always eye ball it, so I’m not sure if I can add a real “recipe” here 🙁

    Reply
    1. Holly @ Run With Holly Post author

      Hahaha! I almost threw in some bok choy we had lying around, but wasn’t sure that’d be the same as spinach. And I will confess – I really don’t like raw garlic, so I did lightly sautee mine before adding it to the chopper…

      Reply
  6. Nicole @ Work in Sweats Mama

    The Salomon Vertical City Trail Race sounds crazy! Can’t wait to read more about it. The McRitchie Reservoir loop looks beautiful! And monkeys on the trail – that’s just CRAZY!! We have to worry about bears on our trail runs; I think I’d prefer mischievous monkeys!!

    Reply
    1. Holly @ Run With Holly Post author

      The Reservoir loop is THE reason that my husband and I chose the apartment we did – the best genuine trail running space in Singapore, practically at our doorstep!

      We had bear issues where I grew up – and I’ll agree. These fiesty little guys are generally less intimidating than the bears. And, their shenanigans are waaaay cuter and more engaging! 🙂

      Reply
  7. Jess

    I would be so nervous seeing a bear!!! Probably cause we don’t have bear, so when I think bear I think crazy bear attack. I’ve seen all kinds of snakes running, most of them are venomous over here. Snakes don’t worry me too much cause I guess we get them and they are mostly scared

    Reply
    1. Holly @ Run With Holly Post author

      GAH! Snakes scare the beezeebers out of me. Even if they ARE usually just scared. *shudder*

      Bears at least…well, there’s no ambiguity – if they attack, you’re in trouble. And you can’t accidentally step on a bear. And a bear doesn’t move in a weird wiggly way. Yes, yes – I am prejudiced against snakes because they move funny. Totally guilty…

      Reply
    1. Holly @ Run With Holly Post author

      Rule of thumb for a hard race effort = 1 day of rest per mile of racing. However, “rest” is debatable, and after a few days of not running, I think most people agree that some slow, easy miles are just fine. But heck, we’re all an experiment of one, so you have to find what works for you. Two weeks seemed to do the trick for me, and I was handling really long runs again three weeks out from the race, feeling pretty good. I was still missing the fast spring in my step – but that’s probably more a result of marathon training in general, than proximity to race day.

      Reply

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