Sometimes being a baby has benefits...

Today was my 23rd run in China.

It was also my longest run 5.05 miles.

I used to run all the time on the treadmill. Then I started running outside and looking down on the treadmill miles as inadequate. What was I thinking? Miles are miles. Some people run 100 miles non-stop on a treadmill. That's pretty bad-ass.

A month ago I was lucky enough to score a membership to the Hilton Fitness Center. I started swimming laps after my hikes and runs. My bad knee started to get cranky. This happened in Dubai too, so I stopped doing laps.

It's been two weeks since I swam laps. Most of my runs have been at the fitness center on the treadmill. At first this bothered me and I thought, I'm being a baby and running on the treadmill instead of being all tough chick in the heat. 

Then I had an awesome run...on the treadmill. During that run my iPod shuffled to a song that I used to listen to A LOT when I first started running at the YMCA in 2005 ---> WOW! I've been running for 10 years! Anywhoo, that song has a slow bpm and my legs kind of naturally fell into the rhythm. I slowed the speed down and then everything just felt right.

I'm learning that there are benefits to running on the treadmill:

1. You can definitely beat the heat running inside. Although I leave sweat drops all over the machine.

2. It's a safe place to test your body after an injury or experiencing pain. No worries about having to get back home if you have to stop part way.

3. There's an ability to control your run to focus on mechanics and feeling. Here in China especially, there's just too many distractions (people and traffic) to allow yourself to concentrate on much more than not running into something.

4. Since I don't usually listen to music on outdoor runs, on the treadmill I can enjoy my iTunes collection of old and new songs. Sometimes a good song is just what you need to reset your running rhythm.

Most of my runs since leaving the U.S. have been 3 miles or less. My hips were feeling a little tight after today's five. My chiropractor recommended rolling my glutes on a tennis ball. Ouch! Hurts so good. But it works.

Tomorrow I'm going to focus on strength. I've heard that even 10 minutes a day of strength can make a big difference in your overall health. I'm on it.

Sunrise Run with Surprising Weather

For the past month I have been dealing with temperatures in the FEELS LIKE 100++++. I was just starting to embrace it, especially after reading this article about the benefits of running in the heat, when today happened.

With mrC on a trip, I was out the door early to beat the sun (and the heat), but then it was so COOL! Surprise!!

I pretty much enjoyed every step of my nearly 3.5 mile run. The low temperature, steady breeze, and lack of sun kept me comfortable and watching the sun ascend over the city almost made me want to pinch myself...am I really running in China?

I'm still feeling twinges in my knee. Twinges that I'm guessing I will deal with indefinitely since my knee has been through three surgeries. But I'm learning to listen to my body. Learning to take it easy. Learning to enjoy the miles that I can get.

After a quick shower, bite to eat (PB&J rice cakes), and cool down, I hurried back outside to enjoy the beautiful weather with a bike ride. Not so fast. mrC took my apartment keys by mistake...along with my bike lock key. 

Instead I strolled along the waterfront savoring every minute of the extra-pleasant Shenzhen weather. It's funny to be out on such a beautiful day, but the waterfront is nearly empty. The Chinese avoid the sun, unlike Americans who chase it.

I'm still loving my Oofos recovery flip flops. My feet stay cool and comfortable, but supported. I'm actually planning to get this pair when we are home for vacation next month.

Back home I noticed some tightness in my calves, so I struggled into my Pro Compression calf sleeves and foam rolled.

To wrap up my fitness morning, I put together a frozen blueberry, raspberry, pineapple protein smoothie with a turkey roll-up for lunch.

What's the temperature where you are?
Do you find it hard to put on compression sleeves/socks like I do?

Fuel Up Friday: Before, During, & After

After combing through the travel websites, mrC and I bought the tickets for our upcoming vacation back to the states! To celebrate we rode our bikes to the ferry terminal to purchase our tickets to the Hong Kong airport.

Today, like most days, my pre-workout fuel was two PB&J rice cakes.

Since the weather was so nice, we took our bikes for an extended ride on the Shenzhen Bikeway.

At the turn-around there's a cute little snack shack. We usually just get water, but today I needed a little something extra for my mid-workout fuel and I felt like trying something fun and new.

A pineapple popsicle, bīng bǎng in Chinese, hits the spot on a warm humid day! Probably more tastes good than good for me, but you only live once!

After enjoying the views on our 10 mile bike ride, my post-workout fuel was a protein smoothie.

How do you #FuelUpFriday?

My Lazy Day Wasn't So Lazy + 60 Second Challenge!

Today was supposed to be a lazy kind of day, but instead I found myself cleaning, working out, and biking to some errands.

I woke up early to speak to mrC before he left Singapore and to watch the other World Cup semi-final game. During half-time I decided to vacuum the floors. What a workout! This vacuum was gifted to us by a friend who returned to the US, and I have the hardest time getting it to cooperate!

After the game and cleaning the apartment, it was time for a morning strength session. I did the same stability ball workout from yesterday plus the 7 minute HIIT workout I shared a few days ago. 30 seconds on, 10 seconds rest, x12, repeat. Shewww!

I also took the PopSugar 1-minute plank with arm and leg reach challenge. She did 14 reps. I did 9. How many can you do?

After my workout, all I wanted was a smoothie. I took quick bike ride to Peninsula, about a mile away, to a local international store because I was running low on smoothie ingredients.

It's common to see street vendors selling local in-season produce at corner stands. On the way back from the store, I stopped to buy some watermelon.

For lunch I had left over cheesy quinoa & tuna and a smoothie made with fresh spinach and strawberries. 

What do you do during halftime of sporting events?

What's your favorite smoothie ingredient?

Done Before Noon and A New Favorite Snack!

I might have mentioned that it gets really hot in Shenzhen. Lately by noon it feels like 100 degrees or more! I had already adapted to the idea that between 1:00-4:00 people stay inside, but now I'm thinking noon might be a better start time.

Here's what I managed before noon today:

I saw my stability ball just sitting there this morning. So I made up a stability ball workout to do while waiting for the USA vs GER World Cup game to start ----> by the way, how awesome was that win??

After the game I rode the bike to the Hilton for a treadmill run and strength workout. I love that I have my own little parking area.

The Run: planned to do the usual 30 minutes, but I found my groove during mile 3 after my music shuffled to the oldie "Rompe" by Daddy Yankee. Kept it going for 40 and 4.3 miles. Thinking about miles, I ran 31 miles in June, so my July goal is to to beat that.

The Strength: focused on arms: chest press, lateral pull, seated row, medicine ball squat toss, and reclining crunches. SIDENOTE: I did not grunt at all during my strength exercises. Why do men grunt LOUDLY?

On my way home, I stopped at the grocery shop for a few items including BBQ sauce for my crockpot chicken dinner.

By noon, I was back at home and quickly made some turkey roll-ups for a FaceTime lunch date with mrC. I'm so happy that he comes home tomorrow!

I'm fairly certain that Popchips are my new favorite snack ---> and yes, I AM hugging an empty bag...but I promise that I did not eat them ALL today (even though I could!).

I'm going to spend a little time this afternoon reading the new book I downloaded: Luckiest Girl Alive. They say it's as good as Gone Girl and The Girl on the Train and I loved both of those.

Do you grunt when you workout?
What is your favorite snack?