2013 Weekly Workout Round-Up (June 3-9) – Movement Labs

2013 Weekly Workout Round-Up (June 3-9)

Aha! I found it: A week without excuses!  After guests, rhinoviruses, and some IT band hypochondria the past few weeks, things clicked into place this week.  So now it’s Sunday (when I started writing this, although NOW-now, it’s Wednesday, oops?), and my legs are tired.  [Funny how a “good week” is synonymous with tingly-tired legs, isn’t it?  Athletes are a strange breed, indeed…]

Here’s what went down:

Monday: Rest

My IT-band is my Achilles heel (ha, ha), so when it tightened up on me during last weekend’s long run, I crossed my fingers that it merely needed a bit of TLC, not a three month running break (See? Over-reaction.).  So I spent some quality time with my torture devices on Monday.

Let me stop for a second here and be very, very, crystal clear: I am hyper sensitive to how my IT bands feel.  Last weekend, it was a bit tight.  It didn’t hurt.  It hardly even “twinged”.   My hips were tight, my IT band was tight, and I could feel that in my leg and knee.  So I stretched a lot, and cut my run a bit short when I didn’t like the way it was feeling, and dedicated myself to more resting/running this past week.  But if your IT band is actually hurting (like, OUCH hurting) and you run through that pain, I can pretty much guarantee that you cruisin’ for a bruisin’, and a long running break while it heals.  So watch yourselves.  I do not advocate running through injury pain.  Please.  Don’t do it.

Tuesday: BodyAttack

I went all out, and managed to put together a somewhat cute confidence-inspiring (for myself) outfit for my first class.

I went all out, and pulled together a matching, confidence-inspiring (for myself) outfit for my first class.

I’ve been on a hunt for a dash of aerobic cross-training that makes my legs move outside the sagittal (front-to-back) plane of motion. I love running and spinning, but also recognize the importance of giving the under-used muscles on the sides of my legs some love, too.  I thought BodyAttack would be something like the Tae-Bo I loved many moons ago (ask my college roommate).  While there wasn’t much punching or kicking, we did do plenty of hopping, jumping, and grape-vining from side-to-side.  The class didn’t push the limits of my aerobic capacity, but it did provide plenty of lateral movement – and even some arm work!  My brain also got a workout, trying to learn and execute some new (to me) choreography.  The hour flew by, and although this may never be a workout staple, I’ll be back when I want to mix things up a bit and exercise my peroneus muscles (the muscles on the outside of your lower leg).

Wednesday: AM Run, PM Spin

I do most of my running solo these days, so having GCA for company on this run kept my pace easy and the miles flew by (or maybe that’s because she was measuring in kilometers, which always pass faster…).  Best of all, the IT band didn’t give me any trouble.

Thursday: BodyPump, Yoga, & Run

Gratuitous BodyPump set-up photo.  My outfit wasn't nearly as cute on this particular day.

Gratuitous BodyPump set-up photo. My outfit wasn’t nearly as cute on this particular day.

I arrived home after yoga around 8:30 PM.  There was a light drizzle, and the air was really humid. I was hungry.  I really, really wanted to eat my dinner and relax.  But I convinced myself that a dark, rainy run would be fun (?) and headed out.  But the joke was on me because…I was actually right!  The rain got harder as I ran, and while the weather wasn’t exactly cool, the moisture was refreshing.  Of course, I wasn’t sorry I went.

Friday: Spin

Holly *hearts* The Grid Foam Roller

I remained diligent with my dedication to rolling and stretching.  I know that these are the “dues” I must pay to do the sports I love.  So, the foam roller and I spent 20 painful glorious minutes together.  In fact, I spent a total of 75 minutes on the roller this week, plus a few yoga classes, plus some extra stretching. I was GOOD to my hips.  And, as you’ll see, they were good to me!  Reciprocity rocks.


Saturday: Hike & Swim

On Saturday, I joined a group of local runners for a trail clean-up on some of my most frequently-frequented trails, McRitchie Reservoir.  I’ll write more about this in a separate post, but we ended up walking/hiking for about 5 miles (plus I did a 1 mile run to where the group was meeting).  And, since Jeano has requested photos of Singapore, and I do like to brag about this swatch of green in the midst of a city of >5 million people, here’s a photo looking out over McRitchie (admittedly, from a different day):

Green and green and green.  Taken at a very specific angle, to avoid high rises in the background.

Green and green and green. Taken at a very specific angle, to avoid high rises in the background.

Sunday: Long Run

Despite a late night on Saturday, I was strangely excited about the next day’s long run – I had 16 miles planned.  This would be my longest run since moving to Singapore.  I was so excited that I stayed up even later to set out my nutrition, hydration and apparel on Saturday night.  In the morning, I grabbed some cereal and pulled on Clothing Set #1.  I debated on wearing a cap, but decided that it was early, and the trails are shaded, so I’d be OK until I circled back to the house about 2/3 of the way through the run.  This would have been fine – except, about 3 miles into my run, the brightening sky suddenly started turning dark, as a storm rolled in.

It is possible (possible) that I rocked out one unplanned tempo mile, while trying to get through the most exposed section of the trail and back under tree-cover.  I made it, just before the rain started in earnest.  But Singapore rain doesn’t mess around, and there was no way that some trees were going to keep me dry!  As the rain grew heavier, I ran for the Ranger Station, where I knew there was cover (and water fountains!).  I made it, and spent about 5 minutes running small loops near the station, in case the storm got bad enough that I really needed the safety of the shelter.  But that got boring quickly, and I was starting to get some odd looks, so I popped under the awning, had some nutrition, and dripped all over the place.

At that point, I was 5 miles into my run, and had 11 miles ahead of me.  I didn’t have time (or the desire) to hang around until the sun came out.  I knew that the next shelter was just over one mile ahead, so off I went.  The half mile that followed was the most fun I’ve had running in Singapore thus far.  It was on a low-lying section of trail, so in the middle of a heavy rainstorm, the entire trail was covered with water. I splashed through puddles that came up over my ankle.  I sloshed, hopped, splashed, and basically had a grand old time.  The trail is mostly covered in gravel, so although it was extremely wet, the conditions weren’t that muddy (dang!).  Just wet.  And so fun.

The rain continued, and as my eyebrows were unable to stop the flood of water into my eyes, I was definitely regretting my decision to leave my cap at home.  But that was the ONLY thing I regretted.  The thunder and lightening moved further away, so I stopped worrying about how close the nearest shelter was. The next 4-5 miles flew by.  I love running in  summer rain, and this was glorious!  The rain helped keep me cool, and with so much rain, I hardly noticed my sweat.  Plus, this kind of storm prompts a bit of camaraderie on the trail – all of us who’d ventured out were united by a love for adventure and a dash of crazy.  We waved, laughed, and kept on moving as we passed each other.  [There was one group of folks with umbrellas, which….really?  This was the kind of storm where an umbrella might – might  – have kept the top of your head dry, but that’s about it.]

Before long, I’d finished my trail loop and arrived back at home (11 miles down, 5 miles to go).  The rain tapered off to a light drizzle. I had some Nuun, changed into Clothing Set #2, and plugged in my headset.  I was going to use an audiobook to help me through the last 5 miles on the road.  And off I went!  My legs were starting to feel tired, but the change to the road guaranteed easy footing and pancake flatness.  I listened to my book (The Brothers K, by David James Duncan), bribed myself with sips of water every half mile, and let my legs do what they do best!

I finished up with 16 miles on the dot, and felt awesome about life.  But I didn’t have much time to revel – it turns out that, on Sundays, my workout doesn’t end when my long run ends.  First there’s stretching and hydration, preparing some refueling food, grabbing a shower, and zooming out to catch the bus for church.  It’s like a sprint after a long run.  Extra training?

Compression sleeves really do add a little je ne sais quoi to an outfit, don't you think?

Compression sleeves really do add a little je ne sais quoi to an outfit, don’t you think?

Trust me, I put on actual sandals when I leave the house.  That makes things better, right?  Right?  Whatever. I actually don’t care. I’m a runner. I’m not ashamed.  I will proudly parade around Singapore’s Little India, a white girl in compression sleeves, without worrying what people say.  Life is too short for that!  I don’t know whether it was the calf sleeves, a solid refueling plan (that continued with masala dosai in Little India), or the fact that my training is actually working – gasp!, but I felt remarkably good for the rest of the day.  My legs were a bit stiff, but there was little soreness, and I felt fine going about my daily activities.  Also, the cooling rain, plus 2 salt tabs, plus 2 Nuuns, plus 1 package Honey Stingers, did the trick on the electrolyte front, so I remained headache free for the rest of the day.  Excellent.

So, 1,700 words later, that brings my total workout time last week to 11 hrs, 44 minutes + Hike (~2 hrs, 30 min).

Not too bad.  I’m aiming to keep up the stretching and rolling this week, and will be trying to sneak in at least two swims, as well.

‘fess up: Do you ever choose a workout outfit because you find it confidence-inspiring?

Do you try to hide your calf sleeves/compression socks in daily life, or do you wear them loud and proud?

If we were to go out for Indian food (North OR South Indian), what dish(es) would you choose?

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  1. Jean June 12, 2013 at 12:16 pm - Reply

    I got so excited while reading about your rain run! I know exactly how that feels (although I’m positive I’ve never run in a Singapore-like downpour) and it’s awesome!

    I absolutely choose “confidence-inspiring” outfits. I’m not trying to look like a super model or anything, but I find that the run just goes better if I like what I’m wearing. It doesn’t make any sense, but it’s true!

    I used to wear compression socks beneath everything (in the winter), but these days I just wear them while running because I didn’t really feel like they were doing much for me on the recovery front. When I wore them, though, I always hid them beneath clothes when in public and wore them proudly around the house (although I’m not sure you can call it “proudly” when no one else is going to see you in them).

    I’m afraid to say I don’t like Indian. I love pretty much all foreign food, but for some reason Indian’s never done it for me!

    • Jean June 12, 2013 at 12:18 pm - Reply

      Also, I seem to have somewhat of a reputation as a picture-demander (see: Professor Amy and Boulder pictures). Oops? But really, I’m doing us all a service.

      • Holly KN June 12, 2013 at 3:44 pm - Reply

        It’s a good thing, really – reminds me that, just because I’M used to the scenery, doesn’t mean that everyone is. Although I have to admit, I don’t have the same amount of stunning nature/photography to photograph that you do… 🙂

    • Holly KN June 12, 2013 at 3:43 pm - Reply

      But that’s the thing – I think that a confidence-inspiring outfit CAN affect performance. When you like the way you look, you feel more confident in anything you do – whether it’s giving a talk, interviewing for a job, or running a 10 mile Tempo workout!

      Hahaha – I used to hide mine, but it’s too hot to wear pants out here. So, I inadvertently put them on display. A long skirt is as discrete as I’ll get! 🙂

  2. Kristen L June 12, 2013 at 1:52 pm - Reply

    Your run in the rain sounds like fun! Awesome job finishing your first 16 mile run in Singapore!

    I definitely have times when I choose particularly confidence-inspiring clothing for my workouts. A long run or a hard set of intervals can really deserve a good outfit!

    • Holly KN June 12, 2013 at 3:45 pm - Reply

      I think that’s how I’ll think about it from now on: “My workout DESERVES these clothes!” 🙂

  3. canoecheetah June 12, 2013 at 8:08 pm - Reply

    Rocking the compression socks today at work, as I did yesterday 🙂

    • Holly KN June 12, 2013 at 10:42 pm - Reply

      Love it. And although I suspect your are currently hidden under professional pants, I suspect that, if it were job-appropriate, you’d be rockin’ them with shorts. 🙂

  4. Allee @ Griselda Mood June 13, 2013 at 9:05 am - Reply

    Ah, nothing is better than a run through some summer rain! This was well written because I felt like I was right along with you! Running in the rain always makes me feel extra bad-ass-y when I come back soaked.

    I like to wear my compression socks with pride when I’m out. Like i mentioned above, I like anything that makes me look like an extra bad-ass-y runner 😉

    • Holly KN June 13, 2013 at 11:42 am - Reply

      Hahaha! When I coach groups, and we run through extreme weather (rain, snow, cold <---not anymore, but used to be), I'd often hear people mumbling, "Those people driving by must think we're crazy!" My reply: "Nah...they're just jealous, and WISH they had your dedication!" I will admit that I love that quietly smug feeling that comes with having finished a run in crazy conditions. 🙂

  5. Allison June 13, 2013 at 9:49 am - Reply

    AHHH! Body attack. I used to take that class at Golds and loved it!!! There were only about 10 people in the class every week, but it was so much fun. Glad to know you are doing it way over there too!!!

    • Holly KN June 13, 2013 at 11:47 am - Reply

      Gosh, the evening classes here get super full – so I try to go a bit earlier, if I can, to avoid the crush! The differences in dynamics of every gym are sort of amazing to me!

  6. Meagan June 13, 2013 at 10:36 am - Reply

    Yes, tired legs = good week 🙂 We are a strange breed for sure.

    Love your matching outfit for your first class! There’s a new gym opening about 20 minutes from our house and I’m hoping to try a body pump class. I hear a lot of good things about it.

    Your long run sounds awesome! One of my most favorite running memories is going on a 6 mile run on a paved trail after it had stormed heavily. There were parts of the trail that were flooded and even had branches and rocks washed onto it. I had a BLAST splashing through puddles and mud and jumping the obstacles.

    • Holly KN June 13, 2013 at 11:49 am - Reply

      Once I give up any thoughts I had about staying dry, I’m thrilled to just GO FOR IT with gusto. LOVE rainy runs!

      [And I’m rooting for Body Pump for you! It’s…well, it’s not always my FAVORITE, but it’s a really solid way to get some full-body strength training in, and the time passes quickly.]

  7. Nadiya @ Milk and Honey on the Run June 13, 2013 at 11:50 am - Reply

    You’re intense to run in the rain. I don’t think I’ve ever actually done it before 😛 That’s the lovely part of triathlon training- if it’s raining out I just hit the swimming pool. I’m still getting wet 😛

    I can’t believe you spent that much time with the foam roller 0.0 Woaa…

    and yay for the 16 mile run. I’ve never run more than 13.1 miles and my legs felt dead for the rest of the day, and a few days afterwards so it’s awesome that you felt fine 😀

    • Holly KN June 13, 2013 at 12:07 pm - Reply

      Seems like a lot of time – but not so much when it’s divided up over a whole week. 🙂 I usually spend about 10-15 min/session, sometimes a smidge longer. 🙂

      And don’t worry – when 13 was my new max, my legs felt dead after 13. But as you keep extending, the shorter distances start to feel easier/normal. Relativity is an amazing thing! 🙂

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