Weekly Workout Round-Up (Oct. 21 – Oct. 27) – Movement Labs

Weekly Workout Round-Up (Oct. 21 – Oct. 27)

It’s Nov. 20…so I have exactly 1 day before I’m a month behind on Weekly Workout Round-Ups (except now, in the time between draft and publication, it became Nov. 21 in Singapore.  I’m officially a month behind).  Thankfully, I have a pretty detailed workout log and my photos to help me recall each day, plus whatever notes I throw into this file as a draft – and I actually like writing these recaps, so I’m not sure why I keep falling behind.  Ah, well.  I’d abandon the idea all together, except I actually really like having the record for myself – and publishing it publicly reminds me to keep up (usually…hmph!).  So here we go.  Since the days are flying by so quickly anyway, let’s take a moment to rewind back to October.

Monday (Oct. 21): RPM practice

This week I moved intensely into my Team Teaching, so I spent a bit of time in the studio alone, learning, practicing, and reviewing the tracks I’d be teaching during the week.

Tuesday: Run (6.8 mi) & RPM Team Teach (TT)

I ran a loop of McRitchie first thing in the morning, and collected some bugs on my shirt (better than in my mouth!):

The front of my shirt.  I wore yellow, to better highlight the collection of bugs.  You're welcome.

The front of my shirt. I wore yellow, to better highlight the collection of bugs. You’re welcome.

I team taught with a new mentor this day – and for some reason, the feedback she provided really clicked for me.  I felt excited to practice, and retry my tracks the next day.

Wednesday: RPM (TT)

Oatmeal = Fuel

Oatmeal = Fuel

Fueled by a great big bowl of oatmeal, I was ready to team teach with another mentor (we typically work with 2-3 mentors throughout our training) than on Tuesday. Although getting feedback from different people is important to help me develop my own personal style, I’m struggling a bit with trying to please too many masters.  I’m also working to adapt my running coach style to indoor cycling coach – some elements transfer easily, but others require some adjustment (for me, at least).  This topic will probably warrant a post of its own at some point in the future.  But for now, I’m trying to stay flexible, open to constructive criticism (so hard sometimes!), and learn as much as I can.  I know that, soon enough, this mentorship period will be over, and I’ll be on my own – so I need to soak in as much as possible right now!

Thursday: Run (3.1 mi) & RPM

There was nothing terribly notable about either of these workouts, but in the evening, we debuted a dish that has since reappeared weekly:

Pan-cooked portobello mushrooms with melted goat cheese and sauteed peppers and onions, with a side of quinoa salad. SO MUCH YUM on that plate, folks.

Pan-cooked portobello mushrooms with melted goat cheese and sauteed peppers and onions, with a side of quinoa salad. SO MUCH YUM on that plate, folks.

Friday: “Rest”

I had grand plans for some kind of workout (run and Body Pump, I think?).  But then, around lunchtime, I walked into our guest bathroom and found this:

That is laundry detergent.  It is brown because it leaked through the cardboard box on the left.

That is laundry detergent. All over the floor. It is brown because it leaked through the cardboard box on the left.

And thus commenced the Great Detergent Clean-Up of 2013.  Just think for one moment…about the logistics of cleaning up ~120 oz of laundry detergent.  [Those Costco containers hold ~180 oz of detergent, and the one whose corner cracked was about 2/3 empty when I finally discovered it.]

I did my best to avoid that scene in the Curious George book where George makes a huge mess at home by trying to use the washing machine (at least I think that’s what happened…I’m a bit vague on the details, but I have a very clear memory of the illustration, and didn’t want it to happen in our bathroom).  I also gave copious amounts of thanks that, in Singapore, most bathrooms have a floor drain – and our shower head is on a hose.

Needless to say, after three hours of cleaning up this mess, I had no desire to workout.  I finished up some computer work and let KMN take me out for dinner instead.  See, even running coaches skip their workouts sometimes…

Saturday: Run (8.8 mi)

KMN had a long run on his schedule for the day. I wasn’t interested in his 16 miles, but I joined him for the first half.  We actually ran the first 10 miles of the TNF 50K course – this was my first time running the whole section since race day.  I was of two minds: A bit relieved that the training was over, and a bit sad that the training and even had come and gone.

[Incidentally, I think this is a great thing.  Target races should be like relatives coming to visit: You are mostly excited and slightly nervous about their impending arrival; by the time they leave, you are half sad, and half relieved.]

KMN has a pretty carefree training attitude, and I was just out for fun, so we mugged for the camera a bit.

26 Pre-Run

I also nabbed some contradictory monkey signage:

"I may rummage through your bag.  Please do not leave it unattended."

“I may rummage through your bag. Please do not leave it unattended.”

"Please keep a distance of 2-3 m away from me as I am easily frightened."

“Please keep a distance of 2-3 m away from me as I am easily frightened.”



Yes, both signs refer to the very same monkeys.  I can assure you that the left one is far more correct.  Watch yourself when you pull out that package of Honey Stingers on the trail….

When we got to Bukit Timah, we took a break for some water, KMN refueled, and I headed out to the bus stop while he turned around to run back.  I know I’ll be excited for long runs again really soon…but right now, I’m happy to be holding around 10 miles.  I was also thrilled that my knee felt great and seems to be well recovered from whatever twisting/wrenching occurred during the 50K.

I also managed to drip sweat all over the floor of the bus on the ride home.  Shhh....

I also managed to drip sweat all over the floor of the bus on the ride home. Shhh….

Sunday: Rest

And that pretty much wrapped up the week, with a Total Workout Time of 7 hrs, 15 min – and 18.7 miles (and one laundry detergent debacle).  Not awesome, but acceptable – I expect the next week to bring more Team Teaching and, hopefully, a bit more running.  [Spoiler alert: Not so much of the former, but definitely more of the latter.]  I was also hoping to smush two weeks of workouts into one post, but this post is already 1,000 words, so I’m cutting it off here.

How do you remind yourself to stay receptive to constructive criticism without getting defensive?

What’s the biggest, stickiest, most annoying mess you’ve ever had to clean up?
[Note: Not necessarily the grossest…just the most annoying/hardest.]

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  1. Amy November 21, 2013 at 10:37 am - Reply

    Those mushrooms look amazing! I want some and I am certainly jealous you are able to get quinoa in Singapore. I never got any fancy grains in China, except rice 🙂
    Ew for the laundry detergent. We just had a similar issue (though not nearly as annoying and messy) with dishwater detergent. Damn leaky kitchen sink!

    • Holly @ Run With Holly November 22, 2013 at 2:26 pm - Reply

      To be fair, the quinoa is imported. In a suitcase. From Costco. It is, however, available here – but at a premium. Thankfully, grain magic means that two big bags of quinoa last us a loooooong time.

      Ooof – dishwasher detergent would be pretty pesky – and slimy…. 🙁

  2. Debbie @ Deb Runs November 21, 2013 at 11:48 am - Reply

    Anything dish using portobello mushrooms is a hit in my book, and yours looks yummy!

    Sooooo, one time in high school, my brother tossed a covered magic marker to me just as I threw a Frisbee to him. They collided over my mom’s brand new cocktail table and the cap flew off the magic marker and ink spewed in little droplets all over the top of the table. A lot of Liquid Gold and a LOT of elbow grease and we finally got it all off after several hours. Yep, that’s how my brother and I spent my 8th grade Easter Sunday afternoon…

    • Holly @ Run With Holly November 22, 2013 at 2:30 pm - Reply

      We are on the same page about mushrooms, Deb! 🙂

      That magic marker story is pretty impressive, Deb. To even have the two items collide in the first place is rather unbelievable…but it *does* make an awesome story… 🙂

  3. Portia November 21, 2013 at 12:40 pm - Reply

    You two are adorable! Great pic. Cleaning up soap spills is surprisingly hard. Now i have to go back and read about your 50k. 🙂

    • Holly @ Run With Holly November 22, 2013 at 2:31 pm - Reply

      Thankfully, I remember that I should wipe up as much of the soap as I could before applying water. That helped a lot. 🙂

      Thanks for stopping by – happy to see you here!!!

  4. Grace November 21, 2013 at 6:00 pm - Reply

    Not a big or sticky mess, just annoying…my home is full of geckos. Which eat all the ants, of course (why do we have ants? no one knows; we don’t leave food out and the dustbin has a lid. I think the ants just come with the home). But then they poop…in really hard-to-reach, hard-to-clean places, like the top of the wall above the kitchen sink. !!!!

    On taking constructive feedback – maybe also ask for one thing you can deliberately practice. I find that easier to deal with (and implement, which is the goal after all) than a whole barrage of things.

    • Holly @ Run With Holly November 22, 2013 at 2:58 pm - Reply

      I <3 Geckos. We had a few when we first moved in, but then they disappeared. I see them occasionally out on the landing, but that's it these days. I suppose I should be glad, though - since we do have some ants (and clean counters, but whatever...except for the occasional cupcake...). Want to loan your Geckos out? 😉

      I don't think it matters, though - if you live in an apartment/HDB with open windows, I think those fellows come and go as they please.

      Re: One suggestion. Very good point; in retrospect, I think there were a few things at play, and one was definitely figuring out how to direct the post-teach deluge of suggestions into one really actionable item. Spoiler: The week after this one was even more frustrating, then things quickly started to get better. *whew*

  5. emma @ a mom runs this town November 21, 2013 at 7:25 pm - Reply

    I can NOT get into mushrooms and I eat some weird things already!
    I’m so jealous of all your team teaching- maybe the Y will have me do that (if they even hire me). I think it is so valuable and makes the first time less nerve racking! How long are you team teaching and how are they letting you teaching in those classes?

    • Holly @ Run With Holly November 22, 2013 at 3:04 pm - Reply

      Hey, if they’re not your thing, then they’re not your thing! [Bwahahaha….more mushrooms for meeee!!! =)]

      I’ve team taught for about a month – initially, I just taught one track. I did that a few times, until I’d gotten the hang of it and could teach to my mentor’s satisfaction – then we added a second track. In this way, we built up to teaching the second half of the class, then shifted so I could teach the first half of the class. In this way, I’ve taught through all parts of the class – just not all at once yet. I’m nearly ready for clearance now – so I’ll teach one or two full classes to practice and get some final feedback, then be unleashed. 😉

      I think the system works really well for me, since I’m teaching a very rigid, well-defined, pre-formatted program (Les Mills RPM). I think with freestyle cycling, there could be a lot more variation between individual instructors, which could make it hard. But at the very least, you should talk to an instructor whose class you enjoy and ask if you can just shadow him/her, or maybe try teaching (if the Y allows) one or two songs, just to get some preliminary feedback. I think most good instructors want to help raise up more good instructors, so hopefully the person is receptive (and the gym permits this!).

  6. Char November 22, 2013 at 4:20 am - Reply

    That laundry detergent spill – what a horrible thing to have to clean up. I imagine that every time you sprayed water onto it, it foamed up. Would have taken forever! But I guess that it would have smelled nice.

    • Holly @ Run With Holly November 22, 2013 at 3:05 pm - Reply

      I’m certain that I had the cleanest, freshest smelling bathroom floor in the building!

  7. Jess November 22, 2013 at 11:34 am - Reply

    The curious George reference made me laugh! My girls love that book!

    • Holly @ Run With Holly November 22, 2013 at 3:06 pm - Reply

      So help me out, Jess – Where was he? At home? At the laundromat? I can’t quite remember all the details…Just the picture! 🙂

      [And the fact that my Mom was always annoyed by Curious George – “He gets into trouble and/or makes a mess, then he gets praised for helping fix it/clean it up. But HE caused the problem to begin with!!!” :)]

  8. Meagan November 23, 2013 at 3:23 am - Reply

    Yuck all those bugs! Luckily I only have to deal with shirts that look like that at the end of a run during the summer months. You eat your oatmeal really liquid-y. I eat oatmeal a lot for breakfast when its cold out, but it has to be thick.

    You should sell that picture of you and KMN to Under Armour for a husband/wife ad 🙂 and for the record I would flip if I regularly saw monkeys on my daily runs!

    • Holly @ Run With Holly November 25, 2013 at 8:24 am - Reply

      I do…I like to make it creamy by adding lots of milk. Strangely, the best oatmeal I ever had was in Cancun, where I am CERTAIN they added lots of cream in place of milk. I want to slurp my oatmeal, not chew it (except the mix-ins – I’ll happily chew those!).

      Come visit, and we can see monkeys every day. And I’ll take a picture/video of your flip, so the blog world can also see it! 🙂

      • Meagan November 27, 2013 at 11:15 am - Reply

        I can’t do a real flip anymore (I used to be able to do a standing back tuck when I was a kid), but I CAN still do a back flip off of a swing! As soon as I make it to Singapore we can go see the monkeys and then find a swing and I will do my flip 🙂

        • Holly @ Run With Holly November 28, 2013 at 5:07 pm - Reply

          Wow. A standing back tuck is pretty hard core. I stopped gymnastics when I decided that handstands gave me headaches…(and I was a tall, uncoordinated oaf). Are you also the swimmer who did all manner of tricks off the diving board, giving lifeguards such as myself multiple heart attacks? 🙂

  9. Tina@GottaRunNow November 23, 2013 at 9:35 pm - Reply

    I love seeing unique things about runner’s routes like those monkey signs. Hopefully, you’ll snap a monkey pic one day, too!

    • Holly @ Run With Holly November 25, 2013 at 8:28 am - Reply

      I should go out specifically for monkey photos one day – they are nuisances, but honestly…they’re also quite cute!

      You can, however, see the monkeys posing with my friend Deb in this Weekly Workout Round-Up post (scroll almost all the way to the bottom)!

  10. Kristen L November 25, 2013 at 3:02 am - Reply

    We had a soap cleanup to do before — dishsoap that leaked all over under our sink. Takes so long!!!

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