Running Makes Me Feel Better

I did not sleep well last night.

I've mentioned on the blog that I've been dealing with some shoulder pain. Yesterday I was back for more treatment. Dr. Cosman busted out the Graston tools again to work on my fascia and then set up the MENS (microcurrent electrical neuromuscular stimulator) to help with pain. It was a team effort. Lulu (the dog) added moral support and Dr. Beasely was getting a lesson (I think). Before leaving assistant Alvin taped me up.

Normally when I'm in Central for an appointment, I take advantage of the trip to browse, shop, eat. However, after my treatment I was feeling pretty beat up, so I opted to just stop into City'super for a few groceries.

There was no one at the deli bar, so I grabbed some turkey breast and Swiss cheese to make rollups for lunch. I have been craving these, but I'm picky about my ingredients. I have not found my favorite Finlandia Swiss yet, but City'super does have honey turkey breast imported from the US. Yay!

The result ---> rollups

We had leftovers for dinner, watched some TV and I iced my shoulder. the doctor said it was going to be sore and he wasn't kidding.

mrC was out the door super early this morning for a trip and originally I thought I would head out for a run at the same time. When he left though, it was a lot darker than I thought it would be and I was still so tired. I tossed and turned all night trying to find a position that was comfortable since my favorite meant lying on my sore shoulder.

Eventually I got up and basically guilt-tripped myself out the door because I wasn't feeling very motivated after a restless night's sleep and a sore shoulder. Once I started thinking about how I barely managed one run last week and I couldn't let a couple little things get in the way of a run today.

Once I was outside, I perked up because the air was a little cooler than I expected. Then again we live on the top of a hill, so it almost always feels nice in our courtyard.

There aren't too many route options here in Discovery Bay, so I do a lot of repeats. I knew I wanted to run just one hill today, so I chose the North Plaza loop and added out and backs along the promenade. The promenade is almost completely flat and I can create a loop-like feeling by running along the road in places instead of just sticking by the water.

I also played around with my intervals a little today. I still set my timer to 2:1 minute run and recover, but I kept running until the downhills in the beginning. I think my pace was too fast and it caught up to me on my last promenade loop. At that point I finished my run (and the uphill) following the interval timer.

In the end, I was a sweaty, slimy mess but I survived the 5K and was really glad I ran. Even though I was exhausted, I felt a lot better.

Being comfortable on a run is really important to me especially as the humidity and temperatures continue to creep up here in tropical Hong Kong. I need a good pair of running shoes, but more importantly I need a pair of lightweight socks. I hate when my feet are hot. It's stifling. Besides cool feet, I also need easy access to my water. Just a sip here and there to cool my mouth makes a difference when I'm running.

Shoes, socks, bottle

Ever have Graston done as treatment?
Does running make you feel better?
How do you stay comfortable during a run or workout?

Today I’m linking up with Susie and Rachel and Debbie and Lora for the Running Coaches' Corner and representing runners! 

Body Attack Aerobics and the Pool

This morning I tried a new Les Mills class called Body Attack Aerobics ---> scary right? It was put on the schedule to replace my beloved Bodystep class while the instructor is away in Australia. I love (and need) a good cardio workout, so I was game to try something new. Plus coming off a rather low-key week of workouts had me feeling like I really needed to burn some calories.

It was 100% high energy and had all the moves for a full body cardio workout. We were running, jumping, and lunging and then we were squatting and doing pushups. The end was an intense core track. The proof is in the calorie burn. I love any number over 500 ;)

After class, I met mrC in the plaza. He had been to get his haircut and pick up some groceries. It was quite pleasant, so we chilled at the table for a bit.

After a quick shower and lunch, we headed to the Club Siena swimming pool complex for the first time. There are actually 4 pools - two for kiddos, one for lap swimmers, and one for dippers (aka free form). It was overcast today, but warm enough for me to take a dip in the water. It was so refreshing! This will be my favorite place when the summer heat arrives.

While we were at the pool, SF Express called because we had a delivery. I asked the guy to leave it at our apartment door. He texted me this picture and that is exactly how we found the box when we got back.

Want to know what new summer-wear was inside the box? ---> these shorts in green and yellow, this t-shirt in dark grey and these sandals in brown. 

New workout, new hangout, new clothes. It was a good day!

What's something new in your world lately?

Ever tried Les Mills Body Attack?

Breaking the Unintentional Run Rut

Saturday I finally laced up my Wave Horizons after an unintentional running rut and it felt really good.

More than a week had gone by since my last run and it was driving me crazy! First it was my sunburned feet. Then a busy schedule plus rainy weather just made it impossible to get out for a run.

We spent one day back in Shenzhen at the Luohu Commercial Center ---> it's the Made in China shopper's paradise. It's hard to tell what is copy, factory seconds or the real deal, and you can't beat the prices.

My pesky shoulder called for two sessions with Dr. Cosman and myofascial release. It's painful, but it's working. 

My look here

My running rut wasn't a total fitness wash though. I did spend quality time with my foam roller and yoga mat.

Everything lined up on Saturday. The air quality was ranked as moderate, so I took my run inside at the fitness center. I had my choice, so I picked a treadmill that had all the options and created my own interval workout at 2:1 with a goal of running a 5K.

I loved how the treadmill automatically switched between my work and recovery speeds. If I have to keep looking at a timer or manually change the speeds it prevents me from enjoying the run. It's hard to get into it. This was the best interval run I've had on a treadmill.

I was back to the apartment in time to watch Breaking2, the quest to break the 2 hour marathon barrier. Besides the obvious excitement over how close Kipchoge was to busting that wall, I loved watching the spirit of the running community play out live. The intimacy of the running family that played a role in this challenge demonstrated such love and support for the runners attempting to make history. Seeing them smile and laugh, and cheer Kipchoge to the finish was so heartwarming.

We went to a housewarming party last night and today I'm enjoying a quiet, lazy Sunday.

How long was your last running rut?

Do you like using the workout options on treadmills?

What do you think of Nike's Breaking2?

I'm linking up with Tricia and Holly for the Weekly Wrap!

Uncommon Goods for Everyone

Shopping for my family and friends in the US while living in Hong Kong can be super easy with online vendors. Today's post is sponsored by Uncommon Goods, an amazing online retailer featuring unique gifts for any occasion  ---> and now ships to Hong Kong, so I can treat myself too (bonus!).

I found Uncommon Goods when I was looking for a housewarming gift for our oldest when she moved into her first apartment. At home in New Hampshire we had a tea light candle holder on our mantel that was made from an apple cider barrel. We knew she would love this smaller one because it would remind her of home.

Just like the Fashion Show I recently attended here in Hong Kong, Uncommon Goods is committed to offering sustainable products and educating the consumer on the impact of their purchase. This tea light centerpiece (like the one we bought) is both handmade (in New Hampshire!) and made using recycled materials. Love that!

We have a big event coming up this year. One of the nieces is getting married. Since we won't be in the US for the big day, we will be looking for the perfect wedding gift. We can certainly go to their wedding registry (gift registry can also be done on Uncommon Goods), but I like being able to get something a little more unique.

I'm not very good at thinking of gifts, so I love that I can browse the website for fun bridal shower gift ideas too. This looked like a fun one ---> I would love to have something like this with mrC for those days/nights when we want to do something, but neither one of us can think of what to do. Problem solved!

Speaking of gift idea challenges...with Father's Day right around the corner, I'm glad I can get ideas for Father's Day on the Uncommon Goods website. I always have a hard time getting something for our fathers because they never need or want anything. We both have story-teller fathers, so this journal caught my eye.

No matter what I'm looking for, I can find a special gift for anyone. Using the search feature, I can type in any word and find an assortment of fun gift ideas, including my fitness friends.

Boston runners will like this hand-drawn map to hang on their wall. It is also available for New York and Chicago.

I love this playful kitchen gift for yoga lovers. Why not dice up watermelon into downward dog or serve cookies shaped in warrior pose?

In addition to being a company that promotes Made in the USA products that are often handmade using recycled materials, another reason to shop Uncommon Goods is because it is a company that gives back. A donation of $1 is made to the non-profit of your choice at each check-out.

Are you looking for an uncommon gift for someone?
Do you like online shopping?

This post was sponsored by Uncommon Goods. The opinions are completely my own based on my experience.

Wrapping Up April

I expected to start off today...this week...May, with a run but my feet got a little (ok a lot) sunburned during SUP yesterday. I spared myself the pain of putting on my running shoes.

Instead I double-dosed the sunblock and took advantage of the cloudy morning to do an hour of SUP with mrC. Once we had our boards in the water, we paddled out and back three times for today's workout.

Funny story - yesterday mrC fell off his board and lost his sunglasses. He used my goggles to try to find them but no luck. Today, he walked the beach where we had been hanging out yesterday and there they were! The tide washed them up and left them on the beach a little banged up, but good to go after he cleaned them (after I took the photo).

Our post workout snack was another yummy smoothie. I'm absolutely loving our new blender and I'm warning you now that I might be saying that a lot for awhile. Smoothies make me happy ;)

Here's my weekly workout recap (Linking up with Tricia and Holly):

Monday - Bodystep - our instructor is off to Australia for a few weeks, so I will be searching for a calorie burning replacement until she returns.

Tuesday - Ran errands in Central which tallied over 19,000+ steps for the day!

Wednesday - Ugh and a fashion show.

Thursday - Ugh again.

Friday - Run!

Saturday - Pier volunteering for USS Sterett and shoe shopping in Central.

Sunday - SUP with the Discovery Bay Ladies SUP group

The end of the week also marks the end of April, so I'm tallying my monthly miles as well today.

8 runs for 32.76 miles. That's 5.58 more miles than March, but the same number of runs! My knee is getting stronger and I can't wait to see how May goes.


Has a sunburn ever kept you from your workout?
How many miles did you run in April?