We're All About Fitmas Here in Hong Kong!

With two of the kids now visiting us in Hong Kong, it's been hard to find time to blog. We've celebrated Christmas and have been filling the days with all the typical tourist stops and tons of fitness activities too.

Before her brother arrived on Christmas Eve eve, we took littleC on a couple of hikes. We started her off on the short but intense Discovery Bay Lookout Loop. She did amazing considering that she and I had actually gone to Bodypump class in the morning, so we were hiking on tired legs. On top of that she was suffering from a bad case of jet lag.

Still we made our way up the 733 steps to enjoy the amazing views of DB. It is so much nicer hiking in the cooler temps this winter. It's basically perfect.

The next day we hiked with one of my DB friends on the South Lantau Country Trail to Mui Wo. This hike was much longer but way easier than the day before. We had fun hunting for waterfalls (we only found a few small trickles) and soaking in the views of the China Sea. In Mui Wo, we met up with another friend and her family for a fun lunch at The Kitchen.

We were back for more Bodypump on Friday morning ---> it's a lot more fun to be there with littleC to chat with between tracks. And I love have someone to walk to and from class with.

We met up with some friends on Friday night and littleC had her first late night in Hong Kong hanging out in Lan Kwai Fong with some other expats. We took her to the Ladie's Market in Mong Kok on Saturday for some shopping. The vendors were a little late getting opened up, but we found some good deals.

I'll end this post with one of my new favorite photos. I think you'll understand why.

I hope to post again soon, but in case I'm late, HAPPY NEW YEAR!!

Workouts are Better Together and Life Lately

One thing I love about my relationship with mrC is his willingness to workout with me. I tease him about being a crabby runner and make fun of his squat form, but I'm completely thrilled when he wants to join me.

Today we laced up our Mizunos (I wear Wave Horizon) for our version of a long run. We eased out the door just before 8:30 which is normally scary late around here. Scary late meaning that it would already be uncomfortably warm and humid. Instead we found 75 degrees and lower humidity.

 
I love when the weekend weather cooperates for run day. When we first headed out it was cloudy, but about half way through our 4.5 miles, the sun peeked out. Normally this would make us start melting, but the weather was so nice today, it didn't bother us at all. We even had our best hill runs!

After our run, we packed up our pool bag and hung out at Club Sienna until lunch time. For a beautiful Saturday, it wasn't crowded at all while we were there. We had views of Central (and part of our running path), watched SUPers and Dragon Boaters in the water, and kept cool in the pool.

It felt good to sit back and relax after a couple of busy days.

On Thursday, I headed into Central for Bunco Happy Hour hosted by the American Women's Association. I had never played before, but it was super easy and I earned the Bunco crown three times! I also won a prize for having the most Baby Buncos. Someone told me my ladybug tee brought me good luck! I don't know, but I had a ton of fun!

On Friday, mrC and I took the ferry to Shenzhen for the day. We said farewell to some friends who are leaving China and returning to the states. We walked around our old neighborhood, Shekou, to see what has changed. Since an hour long massage is only about $25USD, we took advantage before meeting some friends for dinner at our favorite Mexican restaurant.

Tomorrow is Dragon Boat Race day at Tai Park Beach here in Discovery Bay, kicking off Dragon Boat Festival which is Tuesday. We're planning to see the action up close for the first time, so check back to see how it went.

Do you run/workout with you spouse/significant other?
Have you played Bunco?
How often would you get a massage if it was only $25?






SaveSave

5 Lessons from SUP and Pier Volunteering

Today was all about sunshine, the beach and stand up paddle boarding! First I got to meet two more ladies from the Discovery Bay Ladies SUP Group. This was the first time the sun was actually shining during SUP and it was absolutely perfect.

I'm still working on my SUP skills and with the help of my fellow group members, I learned a few things out on the water today.

1. Keep your paddle in the water - this is like having an extra leg down for balance and was a game changer for my confidence.

2. Face the wake head on - the wake is affected by the ferries coming and going, the wind, and the normal sea vessel traffic out in the bay. Turning into the waves makes a huge difference.

3. Bend your knees for stability - The slight bend relaxes my legs making it easier to go with the flow of the water under my board.

4. Straighten arms and paddle with your core - I can paddle so much faster when I use the proper form and my arms stopped getting tired.

5. Reapply sunscreen to your feet - so no one actually told me this (I should've known myself), but I learned the hard way today after my feet and toes got sunburned.

After the SUP group time ended, mrC and I continued paddling together (I'm so glad he has an iSUP board now too). We went out and back a few times with rests on the beach in between. Our friends joined us a little later and we enjoyed the sunshine and good conversation until lunch time.

Today was just as good as yesterday. It was pier volunteer time for another US naval ship that came into Hong Kong for some liberty. This ship was much smaller and able to be pierside which allowed us to see things up close.

Just like the last time, our job was to support the sailors by handing out maps, providing information on leisure activities, shopping, dining and helping to get them on their way in the right direction.

mrC was in town this time and volunteered too.

After our shift, we had lunch at Little Creatures in Kennedy Town. We patronize them because they give us loads of free beer coupons to give to the troops. And, the food is really good. Their pizza sauce reminds me of home.

We also took advantage of being in Central to do a bit of shopping. mrC picked out some tennis rackets and I picked out some new Skechers - mrC's first pair (Equalizer - Coast to Coast), my second (Go Walk Sport Rush Walking).

Do you have any SUP skills I should know about?
Ever been on a naval ship?
Are you a Skechers fan?

Two Hills, SUP #2 and A Plank Workout

After a stormy yesterday and more rain in the forecast, I was thrilled to find the streets dry when I headed out for my run this morning. It was early and there weren't many people out, but I felt safe running alone because I was wearing my Wearsafe tag (talked about it in this post).

15% off annual service with code RUNNINGESCAPADES

Unlike my last run, the humidity was really low, so I followed my Discovery Bay loop route. This means that I run two big hills, one in the beginning and one to finish the run. The first hill feels the hardest but the actual elevation gain is 119 feet compared to the slightly longer second hill at the end with a gain of 122 feet. In all honesty, both are HARD!

This was my second run using my new interval set of 2 minutes run and 1 minute recover. Sometimes if I knew that a downhill was up ahead, I lengthened my run time so that I could walk the downhill (sounds crazy right?) and keep my knee happy.

I give this run two thumbs up. 1) My knee felt good. This is always my biggest concern. It will never feel the same as it used to, but each run it feels stronger. 2) The temperature was PERFECT! Low humidity is definitely more fun for running. 3) I ran 4.56 miles, yay! I'm really loving these longer runs. 4) Those hills ---> there's still work to do, but today was a pretty good hill day.

After a shower and breakfast I headed out to meet my friend for some SUP. She also recently brought an iSUP board back from the US with her and is joining the DB Ladies SUP group.

We met at the beach and I was so happy to see my board had survived the 90km winds from yesterday's big thunderstorm. It would have been a bummer to only get to use it once.

It was a little chilly and cloudy (it actually started pouring when we were putting the boards away), so I was even more determined not to fall in the water than I was the last time. I only like to get wet when it's warm and sunny!

We're both a little rusty, so we made perfect partners SUPing around the bay, laughing at each other's wobbles, and getting our SUP confidence back. We ended up getting wet anyway since we had to walk to our apartments in the pouring rain ---> next time I'll pack an umbrella just in case.

Planking. I figure I can't be the only person who is on the fence about holding planks for multiple minutes (my PT told me short spurts are better because our form doesn't collapse). Anyway, I thought I would share this pyramid plank workout I made up and that really tested my core.

How often do you switch up your running route?
How do you push yourself up a big hill?
Do you plank for time or mix it up?

Bump Up Day and Running with Wearsafe

I stayed up very late watching the Boston Marathon last night ---> which was ONLY possible thanks to my amazing friend Janine who saved me from the online streaming blackout handed down to anyone not living in the right geographical location or subscribing to cable.

Needless to say, when I woke up at my normal too-early time today, I was feeling a little reluctant to go out for my scheduled run. I was tired, it was foggy, and the humidity was at 92%. Yikes! Then I remembered watching all those runners push themselves in the marathon. They didn't get there by skipping runs. As soon as I put on my running clothes and shoes, I felt better.

Inspiring shoes and shorts

In the elevator (we live on the 20th floor) as I was getting my music and interval app ready, I recalled my running plan. I've been running 90:60 second intervals for about two weeks with good results, so today was another big bump up day ---> increase intervals to 2 minutes run: 1 minute recover x15.

As I started I told myself to keep the pace nice and slow, so that I didn't fizzle in the humidity. Even though I had programmed 15 sets, I figured I would go as long as I could and make up my route as I ran.

I ended up doing a nice 5K around the north part of Discovery Bay - I think it was 11 interval. Instead of doing two full loops, I did one loop with a double out and back along the promenade thrown in. This meant I only had to climb a big hill once.

I was very happy with my run. My knee felt good with the longer run intervals, my pace was mostly comfortable (even going up the hill) and I am one step more confident that I can do a 5K race in the future.

Speaking of confidence, running alone can be scary. We've all read the headlines. Too many stories of runners being attacked. Living abroad with a husband who travels for his job makes going out for solo runs even more unnerving at times. That's why I was excited when Wearsafe reached out to me about joining their Running Ambassador Program.

Wearsafe is wearable safety device that makes it so I'm one click away from a network of people to help me. It works with your smart phone to track your location and even record what's happening once you activate the Tag by clicking three times (you get to choose this setting). That information is sent to your network and your people decide what to do.

Now anytime I head out for a run, I clip the Wearsafe Tag onto my top or shorts. I can run feeling safe and think about things like my pace or my route or the views.

Because I can attach my Wearsafe Tag to just about anything I might carry with me when I leave the apartment, it takes away any fears that I won't be able to get to my phone if I need help. With the click of a button, my family and friends instantly receive an alert.

With the key fob, I can carry my Wearsafe Tag when I'm walking to the fitness center or out running errands. Help is still only a click away.

It's the perfect safety device for runners, hikers, bikers, students, anyone ---> it's versatile!

Wearsafe is similar to your home security system where you pay a monthly fee for the monitoring. Plans start as little as $5.00 USD a month. That's pennies a day to feel safe and confident that help is just a click away every time you leave your home.

Use my discount code RUNNINGESCAPADES for 15% off Wearsafe Annual Service and reclaim your run today.

Were you able to watch the Marathon?
How do you stay safe on our runs/hikes/walks/daily adventures?

Disclosure: As part of the Wearsafe Running Ambassador Program I was provided with a Wearsafe Tag and 1 Year Wearsafe Service in exchange for using and sharing my honest opinions. 

Sweaty Saturday: 4.15 for Boston and SUP time

I jumped right into the day today.

It's the holiday weekend, so instead of doing the pre-run coffee routine I decided to beat the sidewalk rush and get an early start. I was reminded that running before 7AM has more perks than just extra elbow room. It's peaceful. Instead of worrying about how to avoid crashing into commuters and dog walkers, I was able to just listen to my music and enjoy the scenery.

Speaking of music ---> I downloaded this Nike Run Club playlist and found a few new favorites in the lineup. Everyone is loving Ed Sheeran's Shape of You (me too!), but I also like Let's Go (Calvin Harris) Action! (De La Soul), 24K Magic (Bruno Mars) and This Is What You Came For (Calvin Harris).

I finished my run at 4.15 miles. 4.15 miles for Boston on #OneBostonDay. No runner will ever forget the events of 2013 (whether you were there, watching on TV, or heard about it later) and every year I donate my miles to my running community.

After a quick shower and some scrambled eggs, I returned to the beach with my SUP paddle to meet a member of the DB Ladies SUP group for the first time.

My board! My board has been stored on the rack at the Lantau Boat Club for about a week now. As soon as mrC and I got it inflated (I mentioned it here) and stored the weather turned rainy and then he had a trip (figures, right?).

I couldn't wait any longer and luckily Sue was willing to be my paddle buddy and help me break in both my board and my confidence. It felt really good to finally get my board in the water, but I was SUPER nervous because the last time I was on a board was last summer at the Cape. It is a lot like riding a bike and it all comes back to you. As we paddled around and out and back, I was getting a little braver and more confident, but my legs and feet were in nervous clench mode for the whole hour!

The picture I took after our paddle makes the water look deserted, but there were a few outrigger canoes going and at least one row team out practicing. Every 25 minutes or so the ferries to Central would come and go. Plus there was this whole Easter egg hunt on the beach thing going on.

My sweaty Saturday was pretty much perfect (except that mrC is away on a trip). I love that I can walk out my door and go for a run or walk down to the beach for a little SUP time or a ton of other active options.


Do you prefer to run with people around or while everyone is still sleeping?
What songs are on your favorites list lately?
Do you like to SUP?

Tough Run, Run Love and My Weekly Wrap

Today's run was a tough one.

75 degrees at run time with 83% humidity. It was M-U-G-G-Y! My legs told me so right away. They felt like lead. This was one of those runs where the hard is extra hard and you are tempted to throw in the towel, but then an easier part comes, so you hang in there. You hang in there because you love the run. 

This goes on for the whole run, the emotional flip-flopping. When the end comes, the actual end of the run (which in my case is at the top of a seriously big hill), it is all the more sweeter because you did hang in there. You did not give up because you love the run.

Run love. Running isn't always easy. You have to give it second chances. Those second chances make you happy.

Something else that makes me happy is Wearsafe. Today I finally had a chance to set it up and use it for the first time. The Wearsafe Tag clips onto my clothes and then I'm one click away from help if I ever need it. The set up was super easy too. A proper post is in the works. Stay tuned!

Besides fitness this week, I was pretty busy with my volunteer job with the American Women's Association. I have been working on the Hong Kong Hosts committee to help arrange ship support for the USS Makin Island that came to Hong Kong for some liberty this weekend.

In addition to helping coordinate the volunteers who were hosting activities for the service men and women, I also volunteered to greet the sailors as they came ashore. It was such a privilege to have been able to do this for them.

In other exciting news, we finalized storage arrangements with the Lantau Boat Club and took my iSUP board down to the beach. With mrC's help, we had it fully inflated in about 10 minutes. I was hoping to take it out for my first spin today, but the threat of rain kept me off the water.

Now here's my workout recap ---> I'm linking up with Tricia and Holly again for the Weekly Wrap!

Monday -  I kicked off the week with some yoga and Bodystep.

Tuesday - It was just an extraordinary day with more yoga and an awesome run. 

Wednesday - Ran some errands with mrC before he left on another trip. One stop was to Times Square, a multi-floor shopping mall with more than 230 stores ranging from mid-price to luxury brands. mrC headed to Columbia Sportswear and I headed to J.Crew for another pair of my new favorite shorts. No Gucci, Jimmy Choo or Fendi for us ;)

Thursday - I was supposed to hike, but after waking up not feeling well, I stayed home and eventually finished my ship support work.

Friday - Volunteered all day and crashed when I got home. 

Saturday - Little bit of a lazy day (mrC got home late Friday night) until we went down to the beach to inflate the iSUP.

Daily - #30for30burpees challenge ---> my big plan was to keep track of my time, but I have only remembered twice to start the timer on my watch! Ugh, so frustrating. What I can tell you so far is that is doesn't feel any easier. In fact some days my legs are heavy and it's been downright hard.

Just an Ordinary Tuesday, Or Was it?

Today was just an ordinary Tuesday.

OK, not really because....I went for a run!

I LOVE SAYING THAT! Any day that I get to run now will be anything but ordinary.

I had sunshine, the water and a nice breeze...it was pretty much perfect. I didn't even mind the sweat getting in my eyes.

But let me back up a bit.

mrC got home from his trip in the middle of the night. While he slept in, I did my daily yoga session - you guessed it, more vinyasa flow. Does anyone else feel strange wearing shorts to do yoga or is it just me?

Since I was nice and warmed up (and feeling motivated) I got day 2 of 30 burpees out of the way. I've decided to track my time to see if there is any change over the 30 days. For the record: 2:28 and I burned 15 calories.

By this time, mrC was up and moving, so we headed out for our run. We mixed up our route a bit to do more on the flat promenade along the water. We did a couple of out and backs before heading up the big hill to our apartment for a total of 3.58 miles.

It's getting warmer around here, so I made sure to bring along some water and I love that I don't have to carry my Simple Hydration Water Bottle. See how nicely it hooks onto my shorts? Even this pair from Lululemon that has a no dig waist band can hold the bottle.

After our run, we took a cool down walk to pick up a full length mirror that I found on Discovery Bay's Facebook Moving & Selling page. It even has a nice little shelf on the bottom for the VIP shoes. I'm wearing the J.Crew finds from yesterday. This tee and these shorts. Plus my favorite recovery flip flops from Oofos.  PS - all my links are affiliate links and if you click on them I earn a few pennies, and you are not obligated in any way. I promise.

Later, I received a delivery from FedEx ---> I'm a Wearsafe Running Ambassador. I'm super excited to share this safety technology with everyone as I hike, bike and run around Hong Kong.

Before dinner we went for a walk and picked up dessert. I'm happy mrC likes these gluten free brownies as much as I do.

For dinner it was Taco Tuesday!!

What are your perfect running conditions?
Anything making your day extraordinary?
Are you a Taco Tuesday fan?