Simple Sunday and Workout Recap

I feel like I waited all day for the big rain that never came. The rain that I was text alerted to last night. The alert that made me anxious about getting my run in. Anxious because of the whole knee situation and the last thing I needed was to slip and fall.

No worries. I ran while the street lights were still on. It started to drizzle right as I was finishing my first loop and over-cautious me went left to my building instead of right to start another loop. I was thinking, keep it nice and simple.

Even though the drizzle never turned into a down pour and I wanted to repeat what we did on Thursday (see below), I feel good about my decision. Better safe than sorry! On another positive note, I changed up my intervals: run 90 seconds (increased +30) recover 60. I set the timer to do 15 intervals, but after the 10th one I kept going another minute to finish at our building. Total 2.24 miles.

OOTD: shorts (Athleta) similar here / tank (Athleta) exact here /
hat (Athleta) similar here / shoes (Mizuno) exact here

I also did my five favorite stretches (post coming soon) and some planks.

It's all good, I ran today! ---> I'm so happy to be wearing this shirt again (I picked it up the first time I ran ZOOMA Cape Cod and met Dimity and Sarah from Another Mother Runner). When I wasn't running, it didn't feel right to wear it. Kind of like wearing a race shirt for a race you didn't run. Am I right?

For lunch I made some buffalo chicken quinoa which I have been craving and let's be honest I will have it for dinner too. It's one of my favorite quinoa recipes and so easy.

Here's what the rest of my week looked like:

Monday - I went on a REALLY BIG hike with my friends from Shenzhen and mrC came along too. I recapped it here.

Tuesday - We recovered from Monday's hike. Smoothies were involved.

Wednesday - I would have gone for a run, but I had a meeting in Central for a committee I'm going to be working on.

Thursday - mrC and I went for an interval run: 23 x 1 minute run with 1 minute recovery. The number 23 was based on the 2 loop route we did last time. It was just as good this time plus we added the promenade for a grand total of 4.65 miles! Another long run PB for year. And I played around some more with our GoPro.

Friday - Last Friday's class was cancelled because the instructor was sick and Monday I hiked, so I was really looking forward to Bodystep. It was a crowded class but that didn't stop me from burning over 600 calories!

I love this drawstring bag because of the pockets on the outside - really comes in handy!

Saturday - I was feeling a little under-motivated. I thought I would go to the Fitness Center but instead I went for a walk. It's nice to see the flowers popping color again, but it's been gray and overcast most days around here. I'm over it the way the Northeast is over snow in the US.

Speaking of the Northeast...the Boston Marathon is just three weeks away and I saw this floating around social media. I hope there is a way to see it online.





Do you run in the rain?  What do you do after you run? Do you plan to see BOSTON?

Workout Recap: Two Week Edition

I'm not sure why I skipped a weekly workout recap (traveling through 12 time zones makes my sense of time get out of whack), so this week I'm doing a doubler. Some workouts I've already shared on the blog or Instagram, so I thought I'd include other random tidbits from the past two weeks. This post is sponsored by Naked Nutrition.

Two weeks ago...

Monday - I had an awesome run in Delaware

Tuesday - I did a little multi-tasking on our last day in Delaware. It involved laundry and the elliptical.

Wednesday - We had an early flight to Denver to visit the middle child at college. One thing I miss when we are living out of suitcases is my smoothies. Meanwhile, I try to eat healthy despite being on the road. Check out my breakfast courtesy of United Airlines.

Thursday - We spent the day hiking and then had dinner at the Sink with the college boy. I loved how customers were encouraged to leave their mark on the ceiling! Fun facts ---> Robert Redford worked at the Sink when he was a University of Colorado student and it's been featured on Diners, Drive-ins, and Dives.

Friday - Enjoyed my first run in Boulder. Even though it was cold, I would have loved a post-run smoothie. Naked Nutrition products are available at Vitamin Shoppe stores nationwide, but we did not have a blender in our hotel room.

Saturday - Campus tour. Isn't CU a beautiful campus?

Sunday - I was obsessed with hiking the Flatirons again and these cute tees from Snooze where we had breakfast. Too bad they were sold out in my size.

Last week...

Monday - It's hard to run when you have a cold, but we do it anyway, right? Had to cut mine short, but it was still awesome at this lake.

Tuesday - Another super early flight to start our journey back to Hong Kong.

Wednesday - Completely lost this day to travel, but excited that my iSUP (inflatable stand up paddleboard) made it to Hong Kong unscathed. Can't wait to inflate it and put it in the water.

Thursday - Doctor doctor. Not sure why I thought making appointments the day after getting back was a good idea, especially when I was awake at 3:30AM! Mammogram and a chiro adjustment ---> which do you think was more fun?

Friday - Another jet-lagged-early-morning did not keep me from lacing up my new Wave Horizons from Mizuno (blogger perk) for the first time in Discovery Bay. mrC joined me as I set out to repeat my interval plan: 15 x 1 minute run with 1 minute recovery, but we ended up doing more than that. After one loop around our normal route, we still had a few intervals left so we started another loop. In the end we did 23 intervals, two loops, and my longest run (4.38 miles) since 2015!

Saturday - It was kind of dreary out but we felt like doing the quick Lookout Loop hike in our neighborhood. You can see what it looked like start to finish from our GoPro here. It was really easy using the chest strap to get photos while we hiked.

Sunday - Rest. Sadly we woke to news that our beloved Booney was gone. He blessed us with 14 years of love and smiles. He loved running, so he made many appearances on the blog.

Booney's first 5K in 2011

It was a rainy and gray day in DB, kind of perfect for tending to a sad heart and for baking. I did some food prep for a big hike tomorrow and it was an effective distraction. First I made some egg bites to grab-n-go in the morning and then I baked some protein bars. You can find a lot of good protein recipes on the Naked Nutrition website.

Here's my recipe for banana protein bars:

2 cups quick cooking gluten free oats

1 cup protein powder (I like vanilla less naked whey)

1/4 cup organic buckwheat flour

1 tbsp ground flaxseed

1 tbsp cinnamon

1 cup sunbutter/peanut/almond butter

1/4 cup honey

 2+ mashed ripe bananas 

Mix together. I like to mix dry and wet ingredients separately and then combine into one bowl. Just seems easier to mix it all together if you're doing it by hand (like me).

Spread about 1/2" inch thick onto cookie sheet lined with cooking-sprayed wax paper. 

Bake 350 degrees 15 min. 

Remove from wax paper. Let cool and cut. I put them in to-go baggies and store in the refrigerator.

What's your eating like when you're traveling?

Do you SUP? Ever use an inflatable board?

I'd love a good canine fitness buddy story if you have one.

Workout Recap - Travel Edition

Last week started off a little slow because I had the worst case of jet lag ever! I guess 20+ hours of travel and then hitting the ground running in Springfield caught up to me. Things settled down once we got to Delaware for mrC's recurrent training ---> I worked out every day!

Monday - We woke up feeling pretty good so we ran a bunch of errands (have to pick up our favorite USA supplies and raid the storage unit), drove to see our favorite dog and then stopped to see my in-laws.

Tuesday - I woke up feeling like I'd been run over by a truck, made it through breakfast and then literally slept off and on for the next 20+ hours. I have never felt like that before.

Wednesday - I felt much better! We drove four hours to Wilmington in a tiny rental car with mrC's coworker and somehow I did not get carsick. Win!

Thursday - RUN! I took my interval run inside because I didn't get a chance to scope out the area around the hotel. I did a 8 minute walking WU and then ran/walked 1 minute intervals for 30 minutes. I was also pretty excited to launch the new Wave Horizons I received from Mizuno.

Friday - I choose an elliptical workout on the Motion Traxx app called Need for Speed. It was a Tabata HIIT workout that got me sweaty fast! I finished off with a plank workout.

Saturday - I did another elliptical workout. This time I chose Elliptical Session - Level 2 and burned over 400 calories in 40 minutes.

Sunday - I wanted to run, but since the temperature was barely 30 degrees and I do not have winter weather gear, I did elliptical workout #3. Pyramid Pusher was a combo of two shorter workouts: Pyramid Power and Elliptical Pusher. Both are HIIT workouts designed to help burn calories fast.

I'm so glad that I found the Motion Traxx app since I'm missing my Bodystep classes while we are in the US. When I have enough space, I'll try the cardio HIIT workouts and maybe one day I'll try one of the treadmill workouts.

Ever have a bad case of jet lag?
What shoes are you currently wearing?
Have you tried Motion Traxx yet? (51% discount if you sign up with Groupon here)

Weekly Workout Recap 2/20/17

Well, this post is a little behind schedule because we traveled to the US on Sunday!! As usual, we arrived feeling upside down and dove right into running errands and visiting family. Now I'm using all my super powers to fight jet lag and write this post.

Monday - Not yesterday. Last Monday. :) Bodystep is fun but it's better with friends. I'm so happy that I met a couple of ladies who are fitness junkies like me!

Tuesday - Since it was already a FASTING day, I scheduled a physical for myself. Not long after returning home, I got a VERY SPECIAL delivery from my BFF! She sends me the best birthday boxes.

Wednesday - I decided to do an interval run for a couple of reasons. 1) I wasn't hiking this week and 2) I wanted to see how my knee would feel if I did two runs this week. I did the same interval run that I've been doing except I ran the promenade two times. We spent the evening at the AWA Charity Pub Quiz Night in Central. Our team did not come in first or last, but we did have a lot of fun!

Not from my run. I was practicing using our Go Pro for my next run.

Team Fabulous Roosters (it's the year of the Rooster!) 

Thursday - We went to the dermatologist for a skin check (all good!) and then laid low the rest of the day. There was a hike, but I couldn't go because of my evening plans to see James Taylor! It was a great show.

Friday - After two late nights I was not moving super fast on Friday morning. I did make it to Bodystep and BAM! I love seeing that calorie burn.

Saturday - I had big plans to do a second interval run, but woke up to rainy and cold weather. I don't mind running in the rain, but I do not want to slip and fall and hurt my knee. Instead I went to the fitness center. I used the Motiontraxx app and tried a new elliptical workout that was AWESOME! Motion Traxx is like having a private coach whenever you want! (Check out the Groupon deal for 51% off a year membership here)

Saturday night went to a friend's Mardis Gras party ---> beads, masks, hurricanes, Gumbo, King Cake, fun!

Sunday - USA or Bust!! Hong Kong to Chicago to Hartford. Red eye flight. 18 hours 42 minutes. 8577 miles. One rental car. Two orders of Mexican to-go. One king-sized bed.


Since we are only in the Hartford/Springfield area for a couple of days before heading to Delaware for mrC's work week, I'm taking the time to enjoy family and try to acclimate to EST. My workout routine will resume once we're in Wilmington.

PS - My Utah Valley Marathon giveaway is still open. Get all the details here!

Workout Recap - A Week of Love

Tough Love.

DOMS...yoga love...hard core hiking...HIIT...running. All things that make my heart race, get me sweaty, and put a smile on my face. This is where I put my heart this week.

Monday - I love that Bodystep was offered on a Monday this week (normally only on Fridays). I was still sore from Saturday's GRIT class, but I was able to keep up during most of the class. I thought my legs would feel better after from all the movement, but...not so much!

Tuesday - mrC was home for the day, so we spent it together fasting. We took a walk to pick up dinner ingredients and did some Valentine's Day #loveyoga on the Love Locks Promenade because we walked right by it.

I'm so excited to have an extra pair of Oofos to wear outside!

Wednesday - My stomach woke me up about 2AM (not fun) and my quads were still very sore from back-to-back-to-back GRIT, running and Bodystep, so it was a slow and easy day. No matter the reason, I love that I'm ok with an unscheduled rest day.

Thursday - I love spending time with my Shenzhen hard core hiking friends. They came over to hike  Hong Kong again. We finished Wilson Trail sections 3 and 4 together: 38,000+ steps, 17.9 miles, and 264 floors climbed! We killed it!

Friday - Hard to believe my legs were up for Bodystep, but I'm happy they were because I love the calories I can burn in this class. It is quickly becoming my favorite class at The HIT Room.

Saturday - I was back at The HIT Room for another workout. GRIT strength is seriously hard, but I love the high intensity interval workout and it's a perfect match for low carb days. Today we did about 35 minutes of HIIT and 15 minutes of core work.

Sunday - The day I look forward to the most because running is my first love. I'm soaking up every moment of my interval runs including the post run stretch.

What got your heart racing this week?

Weekly Workouts - Another Week, Another Year!

Last week I completed another trip around the sun and I don't feel any older! Ha! Seriously though, I enjoyed an easy week with a little exploring, a little fitness, and a lot of fun!

Monday - I was supposed to go to Bootcamp at 6:45pm, but I skipped because as much as I thought I could do an evening class, I just couldn't. I'm pretty sure I burned a few calories jumping up and down while watching the Super Bowl though! What a crazy finish! I heard people were disappointed in the commercials this year, but I loved this one:

Tuesday - Fasting = the best time to get my hair cut and colored. 

Wednesday - My Bday Day! I was super excited that my bday box arrived in time. I love my new Oofos (shared on Instagram) and my new Sherpani Sadie crossbody bag (I ordered it from Amazon). It's the perfect size for when I go for a walk and don't want a backpack. 

Thursday - I went on a local shopping trip to Kowloon with a group from AWA. It was fun to browse through the shops together and try on shoes and jeans. Then we had some lunch at a local Chinese restaurant.

Friday - I took another trip with a group from AWA to a Heritage Festival. The celebration included a procession to the village temple and a lantern lighting ceremony. They use the lanterns to notify ancestors of newborn boys in the clan. It was very interesting to be a part of this celebration.

Saturday - My Bodypump instructor recommended the GRIT strength + core class to me. I love trying new classes and this one did not disappoint! There was a lot of jumping/hopping moves and oh man were my legs sore. 

Sunday - I went on another interval run. mrC was on a trip so I was out the door early enough to see views of the sun rising over the water. I increased my intervals to 40:25 which gave me 2.59 miles. I'm so excited to be running again at my age and with my knee injury history.

Speaking of running and getting older. Liz is trying to make a documentary called The Human Race about runners in their 50s, 60s, 70s, 80s and even 90s. Check out her project and help her if you can.

Crowdfunding Video aka The Ask from The Human Race on Vimeo.

Did you watch the Super Bowl? Favorite commercial? Did your team win?

Do you buy your own birthday presents? 

Last exercise that made it hard for you to walk?

Workout Recap - Mixing It Up

I remember when the only exercise I did was run. This week I did something different every single day. Not on purpose. It just happened that way, but I think it's a good thing. Keeps my body on its toes, so to speak. Plus my focus has started to shift back to the high intensity calorie burning workouts and scheduling them whenever I can.

Monday - Tried bootcamp. It was so hard that I thought I might vomit 🤢 a couple of times. I was thrilled to see how many calories I burned for the hard work I did ---> running, push-ups, mountain climbers, squats, carrying a tire, pushing a tire, pulling a tire, walking lunges, reverse crunches, planks, elevated up-downs, kettle bell swings, kb squats, kb lunges, jumped rope, power press with sand bag, burpees, power lunges, triceps dips, squat press...WHAT didn't we do?? And, the whole class was done outside. I loved that!  

Tuesday - I woke up feeling a little tight from bootcamp, so I used Revolution Yoga day 11 (I'm REALLY behind on that challenge) to loosen things up. I'm so happy that my heel is better and yoga is even back on the table because I need to regain the flexibility I lost, especially in my hamstrings.

Wednesday - mrC and I went to Bodypump in the morning and then took a quick bike ride to get air in his tires. The ride wasn't far, but there's a big hill and we live on the top of it! This was my first ride in a long time and I had to stop and walk the hill. This got me thinking that I should maybe try to ride my bike at least once a week.

Thursday - REST ---> made protein bars for my hike on Friday.

Friday - Joined the AWA hike to Cheung Chau, another one of Hong Kong's 200 islands. I'm already eager to go back with mrC because there was so much to see and it was beautiful. Also, we had lunch at one of the waterfront restaurants and I had some really, really good sweet and sour pineapple chicken.

Saturday - I decided to do some low impact cardio for my low carb workout. I mixed it up at the fitness center while mrC was at Bodypump.

Sunday - It was #sundayrunday again!! We increased the walking WU to avoid running down hill at the beginning (my knee feels funny on down hills) and added a little out and back on the promenade. I still ran using 30:20 intervals, and finished with a solid one minute run for a total of 2.07 miles.

#tunnelselfie

Do you mix up your workouts or stick to the same exercise usually?
What's your go-to sore muscle reliever?
Favorite low impact cardio?