I had to look at the calendar – twice – to remind myself that last week was really just the second week after my 50K. My legs felt…awesome. I was doing much more cross-training than running, but BodyPump and RPM (indoor cycling) aren’t exactly gentle on the legs. Here’s what happened:
Also, I had too many heavy things to buy at the grocery store (yogurt, milk, juice, hard cider), so I broke out the “Auntie Cart” for a walk:
Tuesday: Yin & Roll, BodyAttack/GRIT combo, Yoga on the Bridge,
This was a holiday (Hari Raya Haji) in Singapore, so there were special gym classes. I started off the morning with “Yin & Roll”, a yoga class with one of my favorite yoga instructors. We spent 75 minutes rolling sore muscles (mostly in our butts & hips) on tennis balls, then holding extended stretches for those same areas. This was painful, but good. I was also reminded of how spoiled I am by my foam roller – wiggling your IT band on a tennis ball requires much more core and arm strength/control than it does on a foam roller!
I took a break to do some computer work for an hour, then headed into an intense cardio/strength/HIIT workout. This was a special combo class, and super intense – but fun. In the evening, I joined the Lululemon crew for another night of free Tuesdays by the River Community Yoga. [There are 2 more weeks left, by the way! I should be there next week – come join me!] Yes, there was more staring and maybe a few photos (as I described in last week’s Workout Round-Up), but I was prepared and determined not to be fussed by any of it. Success. By the time I rolled home around 9:30, I was ex-haust-ed.
But really, how better to spend a public holiday than tiring out your muscles with excellent workouts all day long? 🙂
Wednesday: RPM & lots of stretching!
Just like running, spinning can do a number on your quads, hip flexors, and litttttle tiny hip muscles – and the five minutes allotted for leg stretching in class just isn’t quite enough. I always try to hit the mat for another 10-15 minutes of stretching on my own, whenever possible. And of course, I’ve tried to keep up with my bedtime rolling routine.
Thursday: RPM & BodyPump
This was my first morning (7:20 AM) RPM class in awhile – and from the stage, I could see that most of the class was definitely still waking up. In fact, my team-teaching instructor told me that he tries to keep the music a bit more mild for this class, since everyone is still in their morning lull. I chuckled, thinking of friends in the US who are pumping out intense workouts on their spin bikes at 6 AM… The gyms here definitely don’t believe in (aka, there’s no demand for) super early morning classes. So interesting…
I was able to sneak out to the gym again in the evening for some Pump. I was…pumped! (har, har)
Friday: Run (4.1 mi)
My first run of the week – and the one I wrote about in yesterday’s post (I don’t care if my legs tremble during Warrior poses. I need to run.) Friday was kind-of my rest day for the week.
Saturday: RPM & Run (7 mi)
As a participant in a spin class, I don’t much care what my fellow class members are doing/feeling/giving – I’m there to do my own workout, with the instructor. However, as an instructor, I’ve quickly realized how different classes have a different “feel” or character. As I mentioned above, early morning classes are a bit more mellow – but the Saturday afternoon class is considerably more energetic and intense. This is not a better/worse characterization – just an observation. And I’m rather amused that I didn’t really notice/care much about this as a participant – but it’s so obvious now that I’m on stage.
KMN procrastinated his long run until Saturday evening – which was, surprisingly, OK for me. I don’t usually enjoy evening runs, but since this one was purely “for fun” for me – I had no pace goal – I headed out with him around 6:30 PM. We did one loop of McRitchie Reservoir together, before I headed home and he continued on for another 6 miles in the park (it was too dark for another trail loop without headlamps). I was excited that my knee felt great, despite the uneven, technical terrain. He came back, we were both ravenous, and we went out for Indian food for dinner. Palak paneer, I love you.
KMN, GCA, and I all headed in to an afternoon Pump class. Although the class time is a bit disruptive (3 PM), some afternoon lifting was a great way to end the weekend, and complement the previous day’s cardio.
All in all, I’m happy with the week. I will be doing quite a lot of RPM in the coming weeks, so I was glad to get in four classes this week. And although I didn’t do much running, Friday’s jaunt was a good reminder that I need to keep lacing up my sneakers – especially now that 50K recovery is complete. My goal for the last 8 months has been base building – now that I have the base, I definitely don’t want to lose it! So definitely look for some more running, starting next week.
The week’s run mileage was just 11.1 miles (although it would be considerably higher if the indoor spin bikes had odometers!), but my Total Workout Time was 12 hours, 2 minutes.
Early morning gym classes: Yay or Nay?
Is “early morning” 6 AM, 7 AM, or 8 AM?
When you have lots of miscellaneous stuff in the fridge, what do you turn it into, and what is your carb of choice?
[Interesting cultural difference: My inclination is to mix it up with some canned diced tomatoes and go “Italian style”, serving over pasta. But my husband’s first thought is to make a fried rice type dish.]