I have a race report from last weekend that I *really* want to share – but as a stickler for chronological order, I have to do a wrap-up from the week before, first. So my next four posts look like this:
1. Weekly Workout Round-Up (Sept. 9-15) – aka, THIS VERY POST
2. Yellow Ribbon Run Race Report (Sept. 15)
3. Weekly Workout Round-Up (Sept. 16-22)
4. My Obsessive List-Making Hits the Blog (You’ll just have to wait and see.)
Whew. Now that the agenda is set, let’s get started.
Monday (Sept. 9): Run (3.5 mi)
Nothing special, just a shake-out after Sunday’s Vertical City Trail Race. I must not have run hard enough (or I didn’t run too hard?), because my legs were a bit tired, but not sore at all. I delayed my run until I needed an afternoon break, so I headed to McRitchie Reservoir, where I knew there would be plenty of tree-cover to shade me from the sun. This turned out to be unnecessary, though, because there was no sun – Just oppressive, pre-rain humidity. The air on the trail was so stagnant, I felt like I was swimming. I escaped as soon as I could, and ran back home on the sidewalks, where I could catch a light breeze here and there. I finished with lots of post-run stretching and rolling and digging a tiny bug out of my eye.
Tuesday: Run (2.9 mi)
This was just a short jaunt going to and from an appointment with a client. Bonus of being a running coach: It’s perfectly acceptable for me to show up for a client (workout) meeting hot and sweaty.
Wednesday: Run (6.4 mi) & BodyPump
I was at the gym for BodyPump anyway, so I hit up the treadmill for a hill workout. I chose the “random” hills setting, selected some levels that seemed about appropriate (I still don’t really have the hang of what I should pick when the treadmill asks “Choose a Level, 1-12.” Is this a question of grade? Speed? Both? I randomly choose, then modify as necessary.) Basically, I ran for about an hour at 2%-6% incline. This is considerably more incline than is typically found in Singapore, and I was definitely glad to get in the extra hills. I don’t love the treadmill, but think I’ll continue to do one heavily graded run per week, to keep my climbing sharp.
BodyPump? All I’ll say is that I need more BodyPump in my life. Between marathon training, recovery, guests, etc – I haven’t been doing as much weight work as I would like. But I love having stronger (and less scrawny) arms, shoulders, and back – so some work in this area is in order.
I did some foam rolling, and prepared a hearty pesto pasta dinner in preparation for a long run (for both KMN and I) on Friday:
Friday: Loooooong run (22 mi)
After 2 weekends of lower mileage, it was time for me to get in a few more long training runs before the 50K in October. KMN opted to join me for part of the run, to get his long run out of the way, as well. He left his work and work clothes in the office the previous evening, and we planned to run from our apartment into the downtown area. We mapped a route that would give him his desired 12 miles. We laid out gear and went to bed early on Thursday.
But none of that mattered. Early on Friday morning, the run started with me being supremely cranky, and the velcro closure on the bladder for my hydration pack breaking. [Those two things may or may not be related.] I thought I fixed the bladder with some super glue, but the repair lasted about 5 seconds, and the broken velcro resulted in my getting about 500 ml of water down my back in the first half mile of the run.
We propped the bladder up in my pack as best we could, drained some water, and I crossed my fingers that it would hold enough for me to finish the run. We set off toward downtown and enjoyed about 8 perfect miles (perfect except that my back was extremely wet and I was cranky), before construction resulted in blockage of the river path we were running. We spent about 10 minutes trying to find a way around, but were blocked by expressways and construction fences in all directions. We finally crossed the Kallang River and headed toward the Singapore Flyer…only to be re-routed for another bridge closing, and eventually forced onto the sidewalk because preparations for the F1 race that was held this past weekend blocked the riverside running path.
With KMN racing the clock (he had a morning meeting), there were a few tense moments, but we finally made it to his office. We separated, and I (now also running late) bought some water to (partially) refill my pack, and hopped on the subway to make up for some lost time. I was scheduled to meet a client for a run out on the east side of the island. Originally, I’d intended to run the whole way out, but instead rode halfway and ran the other half.
By the time I met him, I had 15 miles on my Garmin. We did one lap of Bedok Reservoir together, giving me another 2.5, then I paused so we could do some stretching. Afterward, I did another lap of the Reservoir on my own, then set out to do some Park Connector investigation.
Singapore is making an effort to connect as many of its small parks and paths as possible; I read that there was a way to get from Bedok down to East Coast Park, through the Siglap Park Connector. I could figure out most of the route with GMaps, but one section baffled me and was going to require my feet on the ground to sort it out. I decided that, since my long run was already terribly disjointed and had lots of pauses, a few more for route investigation wouldn’t hurt. And after a few wrong turns, not quite enough signs, and a bit of dancing around construction, I emerged victorious.
Ultimately, I figured out how to connect Bedok Reservoir to the canal that leads to East Coast Park (of course, this is only interesting for locals, and most of you probably know how to do it already). Suffice to say, I can now confidently run this route without an extra “getting lost” allowance of time. I will be back, and one day, I intend to take it all the way to ECP. On this day, though, I decided that 22 miles was enough, and hopped onto the EW Line at Kembangan MRT station.
This certainly wasn’t my “best” long run ever – I covered 22 miles, with a running time of 3 hrs, 40 minutes – but the whole adventure took about 5 hours. I don’t like all that stopping time during my run, but life is life, and sometimes conditions aren’t perfect. On the plus side, I told myself that it was “heat training”, in preparation for the lengthy amount of time I’d be out in the sun/heat during the ultra. Done, and done.
KMN and I took an impromptu mini-staycation in honor of our upcoming anniversary (click for slightly mushy anniversary post), and I sat in the air conditioning, read, napped, ate, and did zero stretching. Lovely, really – for a day.
Sunday: Yellow Ribbon Run (10K)
This will get its own post tomorrow. But basically, this was a fundraising run on a new-to-me route (we actually ran into the prison complex in Singapore). A bit crowded, but a fun morning.
Total workout time for the week: 9 hrs, 3 min – and a total of 41 miles. Not quite as much cross-training as I was hoping to sneak in, but running was solid – and my legs felt pretty good. I think (hope!) I’m marathon recovered. One more training week before I taper for the 50K on Oct. 5!
What’s your grossest on-the-run (or ride) bug encounter?
Staycation: Yay or Nay?
[I used to be Nay, thinking it was silly to pay money to stay close to where I lived; but I’m converting to a Yay, thinking about the money saved on transportation and the time saved in busy schedules.]
Anyone have any fun workouts on the schedule for today? Do share!