Weekly Workout Round-Up (Sept. 23-29) – Movement Labs

Weekly Workout Round-Up (Sept. 23-29)

In the spirit of staying up-to-date and organized (See: Order On The Blog!), here’s the scoop on last week’s workouts.  Do note that this was my first taper week for The North Face 50K on Oct. 5th.

Monday: BodyPump

Tuesday: Run (6 mi)

I joined KMN for his tempo run in the morning.  Since I was planning for fewer overall miles this week, I figured I could handle his long tempo pace (slightly faster than my Easy pace).  We did a 1 mile warm-up, followed by 5 miles at tempo pace (Goal: 8:30-8:45 min/mi), although we ran a bit faster.  This was a solid, but not exhausting, effort for me.  As this was KMN’s workout, I let him take the lead, and we actually ended up with a progression run.  Splits for the 5 tempo miles were:

8:33 min/mi

Not exactly a steady-effort tempo workout, but it’s very important for our marriage that I not coach my husband.  He was happy with the workout, so I was happy.

There was also much stretching, and a 1 min, 50 second plank.  I don’t have any designs on being able to hold a  5 minute plank or anything (not that cool/don’t have that much spare time), but I’d like to work my way up to about 2.5-3 minutes – and add some plank variations to work other core muscles (side planks, mountain climbers, etc.).

Wednesday: RPM & Yin Yoga

I arrived early for spin class so I could practice for my test on Saturday.  Then, during class, I focused on my technique (proper cadence, stabilized core, correct arm position), knowing that all of those things would be important for my test – and subsequent teaching.  They are also much easier to think about when taking a class, as opposed to coaching a class.  Once I start opening my mouth to coach, I start paying less focused attention on myself (obviously).  Thus, my technique needs to be second nature.  This was a solid session, and got me *very* excited for teaching my own class.  I love spreading the workout love.

Thursday: Run (5 mi), TRX, & RPM

Singapore is always humid.  This particular morning happened to be especially humid.  Check this out:

Can you see the sweat?  That is genuine knee/calf sweat.

See all those glistening drops? That’s genuine calf sweat, people. Totally the norm out here. There’s a reason we keep a pile of junky towels at the door….

Indeed – about an hour after I returned from my run, the skies opened.  The rain let up in time for me to head out for a lunchtime TRX class.  I’ll blog a bit more about TRX another time, but in short, it is a workout done using only your body weight and two straps suspended from the ceiling.  This was my very first TRX class, so I took things slow and easy, but did inadvertently decimate my triceps.  Those weakling triceps were sore for the next four days – no lie.

I finished up my trip to the gym on…yep, you guessed it:

My precious....

My precious….

After hitting the shower and changing into clean clothes, I realized…my clean clothes were basically an exact duplicate of the sweaty ones I’d just taken off.  I wanted to wear a sign or something that explained the situation, so no one assumed I was just a gross, lazy, non-showerer.

Friday: Run (5 mi) & BodyPump

After my run, I succumbed to peer pressure – Elizabeth (My Neon Running Shoes) posted about the delicious egg/spinach/cheese wrap she had for dinner (Picture day. Wraps. Nestle Tollhouse!), so I raided the fridge to recreate hers as best I could for myself:

I only had enough eggs for one, though.  The other contains a bananas, a smear of peanut butter, and a bit of Nutella.  Both tasted terrible.  That's why I didn't share with you. :)

I only had enough eggs for one wrap, though. The other contains a banana, a smear of peanut butter, and a bit of Nutella. Both tasted terrible. That’s why I didn’t share with you. 🙂

Friday is usually date night around here…and we started our date off with a BodyPump session, and ended it with ramen.  Date-night-perfection, if you ask me!

Saturday: Run (10 mi) & RPM Instructor Test

I already blogged about both of these things in my post Recipe for a Most Excellent Saturday.  And let me tell you…”just” 10 miles?  Felt amazing after a few weeks of super long runs!

Sunday: Big, fat, GOOF OFF.

And I didn’t feel the least bit guilty.  And, OK – I didn’t really goof off.  I went to church, did some work, took a nap, picked up my 50K race packet, had dinner with family, etc. etc.

This was the first week of my 2 week taper, and I logged just over 26 running miles.  I was aiming for about 30, so I’m content.  Still, with some cross training and a fair bit of RPM prep and training, I still hit a Total Workout Time for the week of 11 hrs, 45 min.  Now, it’s time to bring on the serious, week-before-the-race taper.

Fill in the blank: Disaster is…trying to coach/teach my significant other______________________________.

Gosh, it’s late and I’m tired.  I just dozed off, and awoke to a very unusual sentence written here.  Ever sleep-type?
[And with that, I’m outta here. It’s bedtime in Singapore!]

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  1. Logan @ Mountains and Miles October 1, 2013 at 2:11 am - Reply

    HA ” but it’s very important for our marriage that I not coach my husband.” Oh my gosh…that is me and Zach to a T. He used to be a personal trainer, his parents used to own a gym, and now he’s in school to become a PT and I can tell you, we can very rarely get through a full workout together because he starts “coaching me” and I get cranky about it (even if he is right 99% of the time). Now we just workout at the same time, but separately, ha.

    Solid taper week =)!! Can’t wait to hear about the race THIS WEEKEND!!!

    • Holly @ Run With Holly October 1, 2013 at 11:52 am - Reply

      Hahaha! Now that I have KMN at the point where I think he’s safe (he used to eschew water and nutrition on long runs – back when we first started dating – going for a long run with him was like babysitting), I pretty much back off. I run with him when my training allows, usually for “easy” runs – but I do all my hard workouts on my own.

      Although, I’ll confess…we went to BodyPump together last week, and at the end of class, I made him practice squats with me, because I just couldn’t watch his poor knees forced into “knees way out over toes, butt NOT back” form one more time. [I kept my mouth shut about the extra swinging that was going on during the bicep curls. 🙂 ] Thankfully, KMN is a really good sport, but it’s such a tricky line to walk….

  2. Brennan October 1, 2013 at 3:29 am - Reply

    “it’s very important for our marriage that I not coach my husband.” It was my favorite line too! What a great week. The calf sweat made me laugh.

    • Holly @ Run With Holly October 1, 2013 at 11:54 am - Reply

      Seriously. I had no idea my calves had so many sweat glands. I think the only thing in the US that has come anywhere NEAR that was Bikram. Other weird sweaty spot? FOREARMS. Like WHOA.

      And although I need to do some more research on this, the sweat glands don’t just STOP PRODUCING when you (or at least, I) re-enter cooler weather. When we were back in the US this summer, I was still sweating profusely from these unusual spots, even when it wasn’t *that* hot.

  3. Debbie @ Deb Runs October 1, 2013 at 4:20 am - Reply

    Enjoy taper week and letting those legs relax. They deserve it! 🙂

  4. Sarrilly October 1, 2013 at 6:09 am - Reply

    Sleep-Typing!!! hahha totally reminded me of soph. year @Drew – I fell asleep writing pulling an all-nighter and found out that the word turkey had made it into my psych paper… 🙂

    • Holly @ Run With Holly October 1, 2013 at 11:57 am - Reply

      Done that a time or two myself. I *think* I weeded them all out of my thesis before publication. 🙂

      In retrospect, I should have left the weird sentence in – but I quickly deleted it when I realized what had happened, and have absolutely no memory of what it said!

  5. Amy October 1, 2013 at 7:29 am - Reply

    Oh boy do I ever understand how not to coach your partner. I’m not even a coach but I have to go at his pace if I get to run with him.

  6. Sheila October 1, 2013 at 1:30 pm - Reply

    Okay is it weird that I LOVE knee and wrist sweat? It’s like the clearest demonstration of a GREAT workout!

  7. Meagan October 2, 2013 at 1:02 am - Reply

    I’m pretty sure it doesn’t get as humid in Virginia as it does in Singapore, but I know of the calf sweat of which you speak! Dog towels are not just for the dogs in our house during the summer. Enjoy the beginning of your taper 🙂

    “It’s very important for our marriage that I not coach my husband.” Favorite quote from this post! For Barry and me, disaster is him trying to explain any type of farm machinery mechanics to me. It’s easier for me to think of things he does that are potentially disastrous than things I do 🙂

    • Holly @ Run With Holly October 2, 2013 at 12:47 pm - Reply

      Hahaha! We don’t have dogs, but these double (triple? quadruple?) as the “big spill on the floor” towels and “foot wiping” towels and “any other semi-dirty miscellaneous task” towels!

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