2013 Weekly Workout Round-Up (July 15-21) – Movement Labs

2013 Weekly Workout Round-Up (July 15-21)

In case you missed my last post, I’ve suspended other posts until I catch up on my Weekly Workout Round-Ups.  If you’re uber-curious about what my workout weeks look like, they are all Categorized under 2013 Weekly Workout Round-Up (two vacation weeks end June/early July are missing – I’m working on those, too).

But for now, let’s hop back 2 weeks, starting with:


The week was off to a great start when KMN spearheaded the dinner effort on Sunday.  Simple Asian/American chicken noodle soup.

The week was off to a great start when KMN spearheaded the dinner effort on Sunday. Simple Asian/American chicken noodle soup.

Monday (July 15): Rest

After back-to-back 10+ mile runs over the weekend, I took a rest day.  I think I planned on going to yoga class, but decided that the transport time wasn’t worth it, so I just did some stretching at home.  In retrospect, I wish I had done a workout – but hey, hindsight is 20/20.

My only exercise was sporting this fabulous hairdo.

My only exercise was sporting this fabulous hairdo.

Tuesday: Tempo Run (6 mi)

The whole workout was improved by my NoBo cap.  [NoBo is a Learn To Run program that I used to coach when I lived in Rochester and LA.]

The whole workout was improved by my NoBo cap. [NoBo is a Learn To Run program that I used to coach when I lived in Rochester and LA.]

A few of you asked about my Tempo workouts back when I shared my marathon training plan.  This particular workout was:

12 min EZ
(5 min @ Tempo / 2 min EZ) x 4
12 min EZ

Average Tempo Pace was 7:10 min/mi.

Wednesday: Spin, Yin Yoga

I wanted to check out the studio where I would be doing my Spin Instructor Training, so I popped over for a lunchtime spin class.  I scoped out the bike I wanted, and was even able to meet the instructor who would be conducting the course.  Sweet!

I also discovered that this particular gym (Fitness First Capital Tower) has a spectacular pool, as far as Fitness First pools go: kick boards, pull buoys, and lines on the bottom of the pool.  Clutch.  Although it’s a bit out of my way, I may start making the trek once or twice a week to swim.

Thursday: Sick day

On Wednesday afternoon, my stomach started feeling a bit funny.  By Wednesday night, I was totally disinterested in the idea of dinner, and suggested KMN go find something for himself and eat it somewhere that I couldn’t smell it.  [No, I’m not pregnant.]

I went to bed to try to sleep off whatever was brewing.  This was only marginally successful, as I was completely unable to get comfortable.  My body responds to most microscopic intruders with some kind of crazy inflammatory response that makes my back, hips, and knees ache – even if the initial insult is something gastrointestinal, and not terribly severe.

I never really fell super sick, but spent most of Thursday on the couch, alternately sleeping and working – and not eating.  As someone who hates to throw up, my response to a queasy stomach is simply…to stop eating.  If there’s nothing in there, I’m less likely to throw up, right?  My biggest workout was walking around the apartment.  On the plus side, since I sat immobile in front of the fan most of the day, I didn’t get any of my clothes sweaty, all day.  Win?

Friday: Rest.

I originally planned to do my long run on Friday, since I would be in Spin Instructor training all weekend.  But given that I hadn’t actually eaten anything until Thursday night, and had an intense weekend ahead of me, that didn’t seem like the wisest decision.  So although I was feeling better, my only workout was to make sure I ate.  And when KMN asked what I wanted for dinner, I said “Indian” (something mild, guys, don’t worry) – and knew I was back to my normal self!

Saturday: Spin Instructor Training Day 1

Not much to add – although I estimate that I spent about 3 hours, 30 minutes in the ‘saddle’.  We did one 50 minute class, 60 minutes of technical work, one 60 minute hard ride, and then in the evening, I spent about 30-40 minutes alone on the bike, practicing my test track.  Biggest lessons from this particular day were:

#1: Endurance running builds physical and mental strength.
#2: Holding lecture in the tiny spin room is “cozy” and uncomfortable.  After all the time we spent riding, no one really wanted to sit ON the bike to listen to lecture.  Floor space? Nil.  We crammed onto the window sills.  Not comfy.

Sunday (July 21): Spin Instructor Training Day 2

This day included three cycles through the current RPM release (50 min each), plus a little bit of solo practice – for a total of about 3 hours of spinning. But the spinning today passed very quickly, since the students were doing the teaching.  I was leading Track 5 (there are 9 tracks in a workout), so the first 4 tracks always seemed to pass quickly, then I taught my track, spent the next track relieved to be done, pedaled through Track 7, then it was time to cool down/stretch.  Three times (morning, lunchtime, mid-afternoon) went pretty quickly, although my legs (and butt) were definitely feeling tired and sore by the end!

I brought my lunch and lots of snacks, but at lunch break, I still ran out to buy some electrolyte drink, soybean curd, and a coffee...

I brought my lunch and lots of snacks, but at lunch break, I still ran out to buy some electrolyte drink, soybean curd, and a coffee…

This second day was actually quite fun, and I also got to know some of my fellow trainees a bit better.  There were people from all walks of life, training for all different reasons – but all with a shared passion for fitness.  Pretty neat, really.

The outcome for me was good, and I passed my initial training module.  Whoot!  Just a few more steps before I can officially be on my own in front of a class in Singapore.  I’ll be talking a bit more about the rest of my training as it progresses, but basically – I can’t wait!

But by the time training was finally finished (around 6:30 PM), I was toast.  I called KMN: “I need ramen.  Now.”  He came out and met me for big bowls of delicious, salty noodles.  I was too tired to remember to take a picture, and even walked right by GCA, who happened to be eating at the same place (Singapore is a very small country; there’s only so much ramen).  She recognized me, though, and popped over to our table to say hi.  I may have said something coherent.  I hope…

So…this may not have been an ideal training week, six weeks away from a marathon.  If you go back and calculate, there is exactly one run there.  NOT ideal.

But total workout time for the week topped out at 10 hours, 10 minutes – which is decent (especially since I actually had 3 rest/sick days in there).  Ultimately, I’m OK with this.  I still got extended cardio work, and trashed my legs pretty badly.  I’m sure that instructor training took an equivalent – or greater – toll than a weekend long run, anyway.

Next up: This past week’s training.
Hint: There was plenty of good running involved.

Spin/indoor cycling instructors out there: I know the RPM way to teach indoor cycling, but I’m interested in learning more – especially about using indoor cycling as a proxy for outdoor training.  Anyone have any books/resources to recommend?

What did you enjoy eating after your long/hard workout this weekend?

When was the last time you were the student, in a formal setting?  Was the experience good, bad, or ugly? 🙂

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  1. Amy @ Writing While Running July 29, 2013 at 12:57 pm - Reply

    I had a Snarf’s sandwich after a 6.5 mile hike yesterday. Amazing. Snarf’s is a sandwich shop local to Boulder and starting to expand in Chicago and Austin and maybe a few other places. Definitely worth it to look up if you are ever in one of those places!
    I loved being a student! I graduated in 2011 and still consider myself a lifelong student.

    • Holly KN July 29, 2013 at 1:43 pm - Reply

      I simply adore the name “Sharf’s” for a sandwich shop. I firmly believe that the bread makes the sandwich – so if their bread is good, then I’m there, the next time I happen to be in the vicinity of a Snarf’s…

    • Kristen L @ DYL July 29, 2013 at 11:40 pm - Reply

      YUM! I had Snarf’s when I was in CO! So good. 🙂

  2. Stephanie@nowiun.com July 29, 2013 at 1:22 pm - Reply

    My husband grilled me a sandwich and it was gooood.
    Your spin training sounds intense. I love hearing that there were people there from all walks of life. I now know that about running, but something inside of me is still thinking that only “certain people” do spin/yoga and the like (regularly).
    Ramen. Yum. I just pinned a set of 50 ramen recipes and I’m excited to read about it.
    Recently I’ve been considering going back to school. We’ll see. I love being a student.

    • Holly KN July 29, 2013 at 6:04 pm - Reply

      Yep – it was pretty cool, actually – there was a physics professor, an investment salesman, a university student, a woman who owns a dog training business, and of course – a group of folks who work in the fitness industry (yoga teachers and some people who instruct other Les Mills programs). The age range was broad, and the physical appearance varied. Pretty neat, really!

      I have yet to endeavor to make my own ramen. The broth is key, and I’m not sure I have the patience to collect the necessary ingredients AND wait for all that simmering!! But…I should probably give it a shot. 🙂

  3. Grace July 29, 2013 at 5:28 pm - Reply

    Hmm, this weekend (you’re not going to like this) I had congee and fried eggs and little crispy bits of chicken roasted in the oven and leftover Japanese curry. I didn’t really have a long run. More a long week.

    And don’t worry, you didn’t walk right by me at Ramen Champion without seeing me! I *thought* I’d seen KMN out of the corner of my eye, and took a short walk to make sure I wasn’t seeing things – and I was right 🙂

    • Holly KN July 29, 2013 at 6:05 pm - Reply

      Why won’t I like that? I actually LIKE congee, just not when I’m sick. And as dumb as it sounds, I can never get mine to come out really tasty. But did you put the Jpaanese curry IN the congee? ‘Cause that’s a bit weird.

      • Grace July 30, 2013 at 8:42 am - Reply

        For good congee, wash the rice really well, and add a wee bit (about a teaspoon) of oil to the rice. Let it sit for ten minutes before putting it in to cook. Serve with a dash of sesame oil

        • Holly KN July 30, 2013 at 1:13 pm - Reply

          So many congee superstitions. Will give this a try. Mine usually ends up:

          1. Boiling over (although a friend recently taught me a trick to prevent that), and
          2. With the rice settling to the bottom, no matter how long I simmer it. Expert Irene Koh suggests that this means my congee is NOT made properly… :-/

          • Grace August 1, 2013 at 7:08 pm

            How odd! Yeah, it’s kind of like voodoo…so you might as well test each of the superstitions (one variable at a time…you know how to do this) 😉

  4. Reba - Not So Perfect Life July 29, 2013 at 10:54 pm - Reply

    I had a pretty easy workout weekend, so I need to not treat myself… which will be hard! To make rides feel more “real” try keeping the class seated for longer periods of time. You will feel more burn in your legs versus high heatrate.

    • Holly KN July 30, 2013 at 1:04 pm - Reply

      Hahaha – true. When I cycle outside on a real bike, I almost NEVER stand. Next question…how to recreate that “Damn, I’m really gonna tip over!” terror on the indoor bike. 🙂

  5. Kristen L @ DYL July 29, 2013 at 11:43 pm - Reply

    I had a smoothie (strawberry & blueberry) after my run this weekend. Super tasty.

    And I am still in school, so lots of experience in that setting lately. At the moment, this are going ok. Hoping no bad or ugly moments in my near future.

    • Holly KN July 30, 2013 at 1:05 pm - Reply

      I hope so too… 🙂

      Enjoy some extra berries for me…berries are a bit too delicate to be grown in this climate, so what we get is super expensive and frankly, not that good. Such a far cry from last summer, when we were living in CA and stuffing ourselves with strawberries, raspberries, blueberries, and cherries throughout the summer!!

  6. Jules July 30, 2013 at 7:19 am - Reply

    Wow your spin training sounds intense! I haven’t been a student in a very long time and I kinda miss learning in a formal environment. Funnily enough I started looking at running coach qualifications in the UK about 2 months ago – nothing like the RRCA (I think that’s what it’s called?) exists here so it’s a bit annoying, but there are short training courses I can attend that allows me to run a running group as a first step. Lets see..

    Otherwise nothing special post race this weekend. Just a bit of pasta with tuna after some unforeseen hours spent in the hospital!! :p

    • Holly KN July 30, 2013 at 1:12 pm - Reply

      I was both a bit scared and very excited to be back in a “formal” environment (although since half of our learning occurred while we were pedaling, it wasn’t SO formal!) – but it was quite fun, and being challenged in so many different ways in a safe environment (What’s the worst that could have happened?) was actually really fun. Got ME started thinking about going back to school….

      Yep – RRCA. That coaching course is really just 2 days long (Sat/Sun, usually) – and a good starting point for folks who are new to coaching. Email me if you’re interested, and I can tell you more. If your options really are limited in the UK, and you are seriously interested, I would suggest trying to tie one of the RRCA courses into a trip to the US. They run them all over (the RRCA website has more details), but obviously more often in densely populated areas. If you have the time, it’s not so far for you to make a vacation out of it.

      Another possibility (how I got started, actually) would be to see if any groups in your areas need assistant coaches/mentors. If you have a good, smart mentor, you can learn most of the practical stuff you’ll need on the job – and watching someone who knows what he/she is doing is a fantastic way to get started.

      Seriously – if you have any questions about this, send me an email. Running has changed my life – and so has coaching. I’d love to help someone else get started! 🙂 [Also…when will you be at Changi? I don’t live that far away – you might not have time for a run, but if you have time for lunch…let me know!]

  7. Debbie @ DebRuns July 30, 2013 at 10:20 am - Reply

    Maybe you didn’t train for the marathon as much as you’d hoped, but try telling that to your legs and lungs! 🙂

    • Holly KN July 30, 2013 at 1:13 pm - Reply

      As I started THIS week’s workouts, my legs definitely knew it! I think my body will be fun with the substituted training – just a matter of convincing my head of the same!!

  8. Logan @ Mountains and Miles July 31, 2013 at 8:43 am - Reply

    Burgers and a milkshake = my post race FAVORITE!

    • Holly KN July 31, 2013 at 4:05 pm - Reply

      Stay tuned, because after my long run this past weekend, I requested we go for burgers, and my ‘milkshake’ equivalent: a root beer float!

  9. Meagan July 31, 2013 at 9:27 pm - Reply

    You and getting your spin bike in class cracks me up. I am on the road a lot for work, and therefore frequent the same rest stops on the interstate a lot. I actually have a stall that is mine in each of them and I do get mad when it is already occupied, haha 🙂 Territorial, much?

    Your spin instructor weekend was intense! The Ramen sounds good, though 🙂 I always crave eggs after a long run and if it’s a run over 10 miles I usually want an egg wrap with black beans and salsa mixed in. Yum.

    The last formal setting I was in as a student was senior year of college in Fall ’09 – Spring ’10, I guess. It was a good experience 🙂 Some of my classes were really challenging, because they were all in-major, very specific and in-depth courses. But my year only had 10 people in it, so we had small classes and I knew everyone, which was nice. I have have numerous week-long training courses all over the country since starting work, but I don’t consider those formal for some reason. I don’t know why.

    • Holly KN August 1, 2013 at 6:40 pm - Reply

      When I first started attending spin (regular classes), I was actually rather reluctant to choose “a bike”, because I was afraid that it would be THE BIKE that some spin-class regular uses. Now, I’m a bit more bold (and have adopted a few bikes that I like in each room, in case my “favorite” is taken). I love that you have A Stall. Do you also have A Parking Space?

      Eggs are often on my post-run-food list, too – not necessarily because I’m craving them, but because they seldom sound gross, and they have protein. 🙂 Your wrap sounds delish, and like a specialty that my sister makes, except she also adds a bit of potato “to add staying power”, she says!

      • Meagan August 8, 2013 at 9:05 pm - Reply

        Haha no, no parking space. Just a stall 🙂

  10. Nicole @ Work in Sweats Mama August 1, 2013 at 5:31 am - Reply

    My husband does a lot of the cooking in our house, and it’s a good thing! We might go hungry (or go to Chick-fil-a all the time) if I was the head chef!

    Love the do!

    • Holly KN August 1, 2013 at 6:43 pm - Reply

      Hahaha! If you like it, you can have it. Not one of my finer hairdos, but one can’t be too fussy in the tropics, really… 🙂

  11. Brennan August 5, 2013 at 4:58 am - Reply

    Holly, do you have watermelon in Singapore? It is the best thing ever, ever, ever after any distance run. Hydration heaven. I regularly give myself a watermelon bellyache right after a run only to feel 100% about 30 minutes later. Pain–>gain.


    • Holly @ Run With Holly August 5, 2013 at 9:58 pm - Reply

      Hooooooo yes!!!! Watermelon is definitely my go-to after a long, hot run. I don’t even bother with the plate…just grab a handful of slices from the fridge, and go stand over the sink. I’m already super sweaty, so what’s a little extra watermelon juice??

      [I actually asked KMN about the watermelon situation in Singapore before me moved, because I’m so dependent/attached to it after hot runs!]

      Hilariously, the most annoying part is getting the watermelon home, since we don’t have a car and are limited by what we can carry. Watermelon is almost an entire trip on its own, since carrying a watermelon precludes carrying much else!

  12. […] to lasso my workouts into a post!  Yeesh.  So here’s where my last Round-Up left us, in a week that ended with Spin Instructor Training.  Let’s pick things up right […]

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