In the spirit of staying up-to-date and organized (See: Order On The Blog!), here’s the scoop on last week’s workouts. Do note that this was my first taper week for The North Face 50K on Oct. 5th.
Tuesday: Run (6 mi)
I joined KMN for his tempo run in the morning. Since I was planning for fewer overall miles this week, I figured I could handle his long tempo pace (slightly faster than my Easy pace). We did a 1 mile warm-up, followed by 5 miles at tempo pace (Goal: 8:30-8:45 min/mi), although we ran a bit faster. This was a solid, but not exhausting, effort for me. As this was KMN’s workout, I let him take the lead, and we actually ended up with a progression run. Splits for the 5 tempo miles were:
Not exactly a steady-effort tempo workout, but it’s very important for our marriage that I not coach my husband. He was happy with the workout, so I was happy.
There was also much stretching, and a 1 min, 50 second plank. I don’t have any designs on being able to hold a 5 minute plank or anything (not that cool/don’t have that much spare time), but I’d like to work my way up to about 2.5-3 minutes – and add some plank variations to work other core muscles (side planks, mountain climbers, etc.).
Wednesday: RPM & Yin Yoga
I arrived early for spin class so I could practice for my test on Saturday. Then, during class, I focused on my technique (proper cadence, stabilized core, correct arm position), knowing that all of those things would be important for my test – and subsequent teaching. They are also much easier to think about when taking a class, as opposed to coaching a class. Once I start opening my mouth to coach, I start paying less focused attention on myself (obviously). Thus, my technique needs to be second nature. This was a solid session, and got me *very* excited for teaching my own class. I love spreading the workout love.
Thursday: Run (5 mi), TRX, & RPM
Singapore is always humid. This particular morning happened to be especially humid. Check this out:
Indeed – about an hour after I returned from my run, the skies opened. The rain let up in time for me to head out for a lunchtime TRX class. I’ll blog a bit more about TRX another time, but in short, it is a workout done using only your body weight and two straps suspended from the ceiling. This was my very first TRX class, so I took things slow and easy, but did inadvertently decimate my triceps. Those weakling triceps were sore for the next four days – no lie.
I finished up my trip to the gym on…yep, you guessed it:
After hitting the shower and changing into clean clothes, I realized…my clean clothes were basically an exact duplicate of the sweaty ones I’d just taken off. I wanted to wear a sign or something that explained the situation, so no one assumed I was just a gross, lazy, non-showerer.
Friday: Run (5 mi) & BodyPump
After my run, I succumbed to peer pressure – Elizabeth (My Neon Running Shoes) posted about the delicious egg/spinach/cheese wrap she had for dinner (Picture day. Wraps. Nestle Tollhouse!), so I raided the fridge to recreate hers as best I could for myself:
Friday is usually date night around here…and we started our date off with a BodyPump session, and ended it with ramen. Date-night-perfection, if you ask me!
Saturday: Run (10 mi) & RPM Instructor Test
I already blogged about both of these things in my post Recipe for a Most Excellent Saturday. And let me tell you…”just” 10 miles? Felt amazing after a few weeks of super long runs!
Sunday: Big, fat, GOOF OFF.
And I didn’t feel the least bit guilty. And, OK – I didn’t really goof off. I went to church, did some work, took a nap, picked up my 50K race packet, had dinner with family, etc. etc.
This was the first week of my 2 week taper, and I logged just over 26 running miles. I was aiming for about 30, so I’m content. Still, with some cross training and a fair bit of RPM prep and training, I still hit a Total Workout Time for the week of 11 hrs, 45 min. Now, it’s time to bring on the serious, week-before-the-race taper.
Fill in the blank: Disaster is…trying to coach/teach my significant other______________________________.
Gosh, it’s late and I’m tired. I just dozed off, and awoke to a very unusual sentence written here. Ever sleep-type?
[And with that, I’m outta here. It’s bedtime in Singapore!]