Yesterday, I posted my Workout Round-Up for pre-marathon week. Now it’s time to take a look at the post-Perth workouts! In case you have forgotten (or are new – HI!), I actually spent my summer dual-training: for a marathon in Perth at the end of August, and for a 50K trail run in Singapore in early October. With the 50K in mind, I ran a solid race in Perth, but didn’t kill myself. I only had about 2 weeks of recovery before hitting a few more long workouts, in Singaporean heat, on Singaporean trails, in preparation for the 50K.
So here are my two recovery weeks. The goal of Week #1 was: Do whatever the heck you want, and nothing more. This is a physical break – but more importantly (for me) a psychological break. After adhering to a training plan for so many weeks, this break week was important for me, for my mental recovery/rest – especially since I planned to jump right back into a few intense weeks of training.
Monday (Aug. 26): Walk all over Perth with Grace, groaning slightly, avoiding stairs, and enjoying a long afternoon rest over gloriously rich hot chocolate at Chocolateria San Churro. Red eye back to Singapore.
Tuesday: Not one blessed thing. Not even a stretch. (Don’t tell my coach.)
Actually, my legs were already significantly less sore. What was nagging me the most? My back, of all things. I must have been a bit more tense than usual during the marathon, because the muscles of my upper/middle back felt tied in knots.
Wednesday: Yin Yoga
Basically, Joyce turned out the lights and I dozed off. Well, I guess I approximated enough of the postures that she didn’t come over to check if I was still alive. So, that’s a start. My back felt better afterward, as well. Two points for yin.
Sherlin works us a bit harder than Yin, but the hamstring/quad/hip flexor stretching was just what I needed, if not exactly what I wanted.
I wasn’t sure how my legs would feel about spinning, but they were actually really, really OK with it. And my still-tight back was quite happy to stretch and fold forward to the handlebars. Excellent! I made a mental note that, if running turned out to be draggy next week, spin would remain a good option.
Saturday & Sunday: Stretching and rolling and resting.
After switching places in and out of town during most of August, KMN and I were finally both home – and expecting guests on Tuesday. We took the opportunity to catch up on chores, finish up a DIY project around the apartment, and prepare for visitors!
KMN went for a long run on Sunday. For the first hour he was gone, I was thrilled that I could catch up on work and tidy up around the house, rather than haul myself out for a weekend long run. For the second hour he was gone, I was jealous that he was getting all the endorphins and I was getting none. The timing was perfect: Clearly, I was ready to get back in my running sneakers!Total workout time (including rolling and stretching): 3 hrs, 45 min. I should have been able to knit a sweater, or make a chiffon cake, or at least wash all the windows in the apartment with so much less time spent working out. But alas…I don’t have much to show for it.
My goal for post-marathon Week #2 was to return to regular (albeit mostly easy) running, for about 25-30 miles, if possible. To keep my overall workout load reduced, I planned to cut back on my cross-training workouts for the week. This corresponded nicely with having guests, too.
Monday (Sept. 2): BodyPump
A two week break from BodyPump doesn’t do your (or at least, my) muscles any favors, that’s for sure. I kept my weights fairly light – downloaded a bit from what I was using in July and early August. And despite doing the squats and lunges without any added weight at all – I was feeling the burn, both in class and most definitely the next day.
Tuesday: Run (6.1 mi)
My dear friend Deb arrived for a visit verrrrrry early on Tuesday morning. She’s a running machine, and promptly informed me that she wanted to run. So, we ran. The pace was a bit faster than my usual, but the miles flew by as we chatted and caught up. As I did most of my marathon training alone, having someone to chat with really helped pass the time.
Wednesday: Run (8.1 mi)
Deb needed to do her long run, and wanted to check out the trails near our apartment. I obliged, and we ran one loop of McRitchie Reservoir together.After one round, we parted ways and I headed home, while she completed a second loop. And in those 8 solo miles, she had more adventures than I’ve had since moving here: Mischievous monkeys ransacking boxes of water bottles, a sighting of a small snake, and a close encounter with a monitor lizard!
Actually, it poured all day. We went to a museum and took things slow and easy.
Friday: Run (3.6 mi)
KMN and Deb both did longer, faster workouts. I pulled the “I just ran a marathon 1.5 weeks ago” card, and took a shortened option.
Saturday: Hiking in Palau Ubin
Our Garmin died partway through the trip, but we probably walked/hiked about 6-7 miles for the day. Since we were all running a race the following day, I opted out of any other workouts.
Sunday: 5.6 miles + 20 Story Stair Climb
All three of us (KMN, Deb, and I) ran the Salomon Vertical City Trail Race. I’ll post a separate race report soon, but suffice to say that I am much better trained for longer distances at the moment. It was also a great example of That Time Coach Holly Ran The Race She Always Lectures You NOT To Run. Stay tuned. [Edit: Salomon Vertical City Trail Race Report]
Total Workout Time for the week: 5 hrs, 38 min – almost all running, with some stretching/rolling. Having Deb around this week was a great motivator for me to get back out on the pavement and trails. Zipping off to the gym while guests are visiting seemed a bit of a waste – so that helped keep most of my training time run-specific. Next week (uh…that would be this week that has just passed), it’s back to running + cross training, though. Bring on 2 weeks of post-recovery, pre-taper 50K training!
What is the coolest/scariest animal you’ve ever seen while out running?
Anyone have a good recipe for pesto? I made pesto last night, and it was a flop. But I have an over-achieving basil plant, so…help a girl out?
Did you notice the new Run With Holly Gravatar photo (in the Comments section – I’m not just a green design anymore – I have an actual picture!!)? Not to brag (much), but I have to admit that I’m feeling extra snazzy now!