Desa Park City Training – 19 June 2013 & Leg Workout

Wednesday’s {Second} Workout

Route: Desa Park City

Distance: 2 * 2.1km = 4.2km (Garmin: 4.17km)

Timing: 22:12 for 5:19 min/km pace

It was a super hot and humid evening for sure! Temps hit 35 degrees – so it was “let’s skip the walk bit and do a slow easy jog and get it over and done with!”.

Lap 1 (1.415km; 7:47)

Started at The Waterfront – solo run; didn’t see any of the LYN runners. Yes, I was especially looking out for William!

Lap 2 (2.068km; 10:49)

Hit the lap pace at the car park and Kenny and WL called out to me.

Oh, we really have to get it over and done with quick! Could practically feel the hot spot under the ball of my big toe.

Lap 3 (0.684km; 3:32)

Finishing up at The Waterfront – cut short the run to avoid having to deal with a blister. After all, a second workout is not a “die-die-must-do” workout.

Leg Workout

Slept in this morning and missed my warm up run. Taking cue from yesterday’s workout, we just have to switch things up now and then to keep the muscles guessing. And so, let me present you with the dreaded Leg routine:

Supersets of:

a) Smith machine squats (OMFG! I thought only the PSI hit record levels! Not squats!)

b) Cybex plate loaded leg squat press (working my butt (literally!) off on this!)

Single set of:

c) KB walking lunges (it was really quiet this morning since we started early ie no need to dodge the towel guys bringing in fresh towels or trotting members)

Supersets of:

d) Technogym leg extension (you know you’re in for the long haul when the first set felt like a ton of bricks)

e) Raised static lunges (coz yours truly couldn’t manage a jumping lunge. Yes, I’m that feeble, inflexible, uncoordinated etc)

Single sets of:

f) Cybex prone leg curl

g) Precor AbCrunch

Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.

Third Consecutive Day

Third day in a row of strength training. Let’s see if we can keep the streak going for one more. See, am not asking for much, am I?

What was “tragic” about this morning

- Michael postponed the Legs and now my dread, anxiety, panic, fear levels have gone up 862,971,046,387,691,028 times!

- Switching things up in the name of “to increase stamina and promote and strengthen muscular growth”

- I need to let go and trust my coach and trainer or commonly known as “lose the Type A dominance and listen!”

Single sets and dropsets (for each f***ing set!) of:

a) Smith machine bench chest press

b) Smith machine incline chest press (ya know…after 10, 12, 15 reps…that fourth set (I think! I lost count!) even with a “baby” plate feels like 100lbs!)

c) Technogym cable chest fly

Supersets of:

d) KB pullovers

e) Push-ups on instability Bosu (FTW! 20 reps!)

f) Abs crunches on fitball

Insanity!

My tweet this morning

“Working in reverse; to hit strength training at 6am = warm up 5km run at 5am = waking up at the ungodly insane hour…?”

All for this…

Supersets and dropsets of:

a) LF cable lat pulldown

b) Plate weight bendover row

Single sets and dropsets of:

c) LF cable low row (kinda dead by the second set. Kinda?!?!?! I was flat out!)

d) T-bar row

Supersets of:

e) Modified TRX reverse pull (lesson to self: don’t set the bar that high…it’s a long way to pull yourself up from the floor!)

f) Technogym cable criss cross rear delt (this included a dropset and I was pretty much wasted at this point. Thanks for asking)

Supersets of:

g) Technogym cable reverse pull (what???? Again???)

h) Abs crunches on fitball

Weekend Getaway in Tropical Bali

Yup, living the high life. 2 consecutive weekend getaways; this past one was in Bali and it’s like super duper tough to come back to reality. Not after all these

Weekend abode

with views like this

Yoga atop a bamboo “hut” by the beach

Stayed with my bestest of bestest of friend, Ayu and her hubs, Alfonso and I can’t gush enough how much they welcomed me into their home!

Yesterday’s outdoor massage (thanks Ayu for the recommendation!) after the run did eased the sore hips and hopefully a full day of rest will do the remainder. 

Super short Shoulder workout this morning as I was pressed for time.

Supersets and dropsets of:

a) LF cable overhead shoulder press

b) DB lateral raise

Supersets and dropsets of:

c) Technogym cable bench rear delt

d) Cyber rear delt

Supersets of:

e) Technogym cable upright row

f) Cybex Abs crunch

Single set of:

g) Cybex tricep pressdown (this was an afterthought since we had that wee bit of time!)

Desa Park City and Taman Desa Seputeh Trainings – 12 & 13 June 2013

Wednesday’s {Second/Double Legs} Workout

Route: Desa Park City

Distance: 5.63km (Garmin)

Timing: 35:46 for 6:21 min/km pace

Lap 1: Started at Maybank and walked about 1 mile to shake out the protesting legs. Wednesdays’ workouts are doubles and it’s not a die-die-must-do. So the plan was to stroll around DPC to de-stress and break the home-work-home cycle.

Lap 2: Hmm…maybe a slow easy jog? Yeah, let’s keep it easy. Bumped into William who was running with a friend in the opposite direction and spotted Y running insanely fast (turns out that it was his interval day).

Lap 3: Bumped into William at the car park and he suggested we run together. Biggest mistake of my life! He just went faster and faster and faster! And I blame the dude entirely for the blister on blister on the balls of my right sole!

Thursday’s Workout

Route: La Chateau – Taman Desa Seputeh

Distance: 8.81km (Garmin)

Timing: 48:57 for 5:33 min/km pace [stopped Garmin about 30 second+++ late coz hands were frozen numb]

Home to train station with Desa Seputeh loop

This was a part solo run as Kenny decided to run the out-and-back to the train station but “instructed” me to do the Desa Seputeh loop. Yes, I needed the mileage, jello legs be damned! He did say I could do it slowly and I took his advice to heart. I was a glutton for punishment because I did the Seputeh Heights climb as well.

Train station to home

OMG! The “stupid” blister is making way too many noises and my hands were frozen numb so much so that I had to ask Kenny’s neighbor who was coming out of the gate to help me stop the timing. 2 very near misses with the buses (one near the traffic lights and another before the turn off heading home) – like this close II (kid you not. Really. Seriously.) – had me thinking about researching and finding a new route…after the heart rate comes down from 891,465,397,258,607 bpm!

Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.

Back to DOMS-ing the Legs

It was only appropriate that we do Legs today seeing that they’ve been sufficiently rested from Sunday’s run. <blatant lie>

At this rate, I’ll be DOMS-ing glutes, quads and hammies 100% of the time. Oh nothing new I guess. Self torture at its best.

Single and dropsets of:

a) Smith machine squats (since when did we go to 95lbs?!?! And that full squat on the drop set at the end? Killer!)

b) Cybex weight plate loaded leg squat press (600lbs…and we started at 400lbs for 20 reps since someone was too lazy to remove the plates only to have to put it back again)

c) KB walking lunges (on wobbly legs I might add!)

Supersets of:

d) Technogym leg extension (whoa…hang on…since when did we start or even do 85?!?!)

e) Jumping squats (yup, Dr Reza did say if I can run, I can definitely jump)

Single sets of:

f) Cybex prone leg curl (the most delicious bit was the stretch in between sets. Michael helped, pushed, prodded me along. Not even a Thai masseur can measure up!)

g) Reverse abs crunches

Yes, I still owe everyone a race report. Be a bit patient, ya?

Taman Seputeh Hill Training – 11 June 2013

Route: Le Chateau - Taman Desa Seputeh

Distance: 5.63km (Garmin)

Timing: 30:27 for 5:24 min/km pace

This is getting out of hand! Day 2 and the quads and hammies refused to let – I’ve never had such prolonged soreness, aches, DOMS from a run. Yes, strength training (which can last up to 4 days…just saying) but runs??? And it wasn’t even a fast or difficult run. What gives?!?! So people…do you get soreness from runs? And if affirmative, how long does it last? More importantly, what’s your arsenal? I’ve babied it, foam rolled, taking in extra nutrients (aka eat like a pig!) and upped the supplements.

Home to train station (3.036km; 16:58)

Chit chat on the first and thank goodness it was a downhill - hey we can’t kill the motivation right away, right? Hill climbs on the second and third and guess who followed me to Seputeh Heights? Bingo! Although he dropped back after we turned around.

Train station to home (2.594km; 13:26)

Decided a short run would be enough the shake the legs lest I end up crippled in bed for 4 days! Now that we’re done with it, I wouldn’t be too sure if a just under 5 and 5 min pace on the climb back to Le Chateau was a good idea.