Lian Hua Park and Random Fitness

I got my morning started with a cup of coffee and some yoga flow.

#RunnersLoveYogaFlow
day 4: low lunge
I love this pose. It makes my body feel so good, even though it challenges my tight shoulders.

The weather was cooperating, so I met up with the some of the hiking group for a walk in the park. Shenzhen has a lot of great parks spread across the city. This was my first time to Lian Hua Park in Futian. 

Highlights: a gorgeous lake, the peach orchard (although we missed the blooms), a classic Chinese gate, and the Huang tomb of a Song Dynasty descendant.

We walked about 5 miles and that makes this girl hungry. Especially when I didn't eat a proper breakfast. Thankfully, I was smart enough to grab a Vega Sport bar on my way out the door.

Speaking of smart decisions, these Athleta Classic Metro pants were a great purchase. They are super comfy and so versatile. I can wear them for yoga (see above), hiking, lounging, and even dress them up.

After having some left-over quinoa for lunch and relaxing for a bit, I did my daily pilates workout.

30 Day Pilates Body

day 24: booty

Truth: I hate this exercise. It is so hard to bridge up/down on one leg. However, I know that my legs and booty are getting some major work, so I do it. Ugh!

mrC made it back in time for Good Friday dinner and took me to the Australian restaurant for some shrimp. 

Have a great Friday!

Best & Worst

Today I thought I'd give you a little best and worst parts of the day. Warning: I use these terms lightly and may be heavy on the best parts.

I did my yoga camp video even before having coffee this morning. I really love these daily sessions.  I'm beginning to have more faith in my practice because I don't have my eyes glued to the screen the whole time anymore. This pose from today was my favorite. When Adriene said "feel it in your core," I did!

Trying to bend forward was my least favorite moment. How did my body get so tight??? My goal is to slowly make some sort of progress on this...how to do that? I have no idea.

Best and worst moments from my hike this morning. Best: hanging out with these ladies. Worst: it was muggy cold. Is that even possible?? I really dislike the feeling of damp air.

I love, love, love fresh fruit. Best: this delicious snack today. Worst: it was the last of the strawberries. 

mrC and I like to cook and eat at home, but we rarely pass up a dinner invitation. Best: good times with good friends. Worst: I can't think of one!!

"Lantern Festival is celebrated on the 15th day of the first month of the lunar calendar, marking the last day of Lunar New Year celebrations. And this year, the festival falls on Monday, Feb. 22. During Lantern Festival, people carry lanterns and solve riddles written on them." Best: I love fireworks. Worst: I do not love fireworks in the middle of the night.

Tell me one of your best/worst from today!

Friday 5 {a little late}

Whew! What a busy week. I love when the week is full of activity and wears me out, but I miss checking in on the blog and sharing my adventures.

So since I'm a little behind (with zero posts) this week, I thought I would pick my top 5 moments to share:

Nanshan Hike - Mountain Monday was rained out and became Massage Monday for me (and oh my muscles needed that massage!). On Tuesday a couple of us made up the rain out and headed up the mountain. It was cold and gray, but we had a good time chatting and climbing. Nanshan Mountain peak has had a bit of a trim, so the views are now unobstructed and will be nice on a clear day.

Interval Runs - I did two 30 minute interval runs this week, giving myself more non-running days in-between. The first one was on the treadmill using my phone with the Nike app. The goal is time with a slow and easy pace. It was a good workout.

For my second run, I felt it was time to run outside again. I've been nervous about my knee "giving out" again, but the runs on the treadmill have boosted my confidence. This time I used my Nike watch. I kept the same routine: 5 minute WU, 3:2 run/walk, and 5 minute CD. It was another good interval run. I think the longer break between runs was a good idea.

Booya Skinny Jean Workout - I'm constantly looking for leg workouts because I still need to re-build the strength in my left quad, but I've also noticed that my pants are fitting a little snug lately. This was a GREAT workout. There's still time to enter the Booya Fitness Valentine's Day Challenge and win prizes for doing this workout. You can't lose! (sign up here)

Yoga Camp - I'm still enjoying my 30 days of yoga and it's because of how good the poses make me feel. I'm also loving the variety and when practice matches up with Instagram challenges.

Flower Market - Some friends asked me to join them on a trip to the Dutch Flower Market in Shenzhen on Friday. It worked out perfectly for me since YogaLife is closed for the Chinese New Year and it was a perfectly gorgeous day. We enjoyed a couple of hours of walking through the rows and rows of vendors selling flowers (obvs.), Chinese New Year decorations, and animals of varying kinds (birds, hamsters, bunnies, cats, fish, turtles).

A couple more things worth sharing:

A great article about facing the struggles of workout blahs: When workouts go bad: How I knew it was time to breakup with my workout.

Good tips for all us (ahem) over-40 runners and those who are close: 4 Things Over-40 Runners Do

I love quick little killer workouts that are fun too --> like this one: Cardio Dance Party


How was your week?

How I Survived the Big Chill + Some Workouts

It seems like everyone is dealing with winter weather lately. Blizzards in the US and the coldest temperatures on record in Shenzhen. This tropical climate city even had some freezing rain! Apartments in China are not built for cold weather. We have single pane windows and tile floors. But we are one of the lucky ones who have a combination AC/heating unit.

This morning we were up early (4AM!) to watch the Patriots vs Broncos. During half time, I warmed up a little by doing a 10 minute inner thigh video from Pop Sugar. Going to feel that one.

Since the sun was shining, I ventured out to meet the hiking group, even though the feels like temperature was only 28 degrees (F). A few layers plus a few stairs and we warmed up nicely. It was a great hike on a new peak (recap to follow).

When I got home from the hike, the obvious choice for lunch was a big bowl of chili followed up by curling up the couch for some Netflix. It wasn't long before I took a little nap.

After my cat nap, I layered on some fitness gear and warmed up with my day 3 Yoga Camp video. The cold tile floors wore me down and I had to put on a pair of Zensahs.

I also did a plank workout that I created a few days ago. My goal is to do this at least 3 times per week to try to get back my core strength. I set my gym boss timer to 30 seconds work and 3 seconds rest. I struggle through the last set of leg lifts, but that's how I'll get stronger, right? If you try it, let me know what you think.

The forecast for the rest of the week is rain, so mrC took me out for dinner when he got home from work. We spotted Chinese New Year preparations.

To give you an idea of how people here are dealing with the big chill, our favorite Mexican restaurant provided this version of indoor heating!

 Fun day!

Now we're off to watch this week's Downton Abbey!

Dragon's Back and Big Wave Bay

One thing is for sure. There are plenty of hiking options in China.

My latest hiking adventure was to the popular Dragon's Back in Hong Kong. To get there you have to cross the border. I did this at Shenzhen Bay with the rest of the group coming from the Shekou area. We take the bus to Central (¥45 and 45 minutes) and disembarked at Shun Tak Center where we catch the metro to Shau Kei Wan. This is where we met up with the rest of the group coming from Futian to catch the bus the trail head.

Seems like a lot of work to get there, doesn't it?

It's worth it.  The hike is a moderate one; long, but not an excessive amount of climbing. The climbing was mostly on flat terrain, but we came across some parts that were a little more challenging. I was told the hike was going to be 8.5 km, but I think it was longer than that.

At the top, the views were amazing. You can see where the mountain actually resembles a dragon's back. There was also a very nice place to stop and have lunch.

We came off the mountain at Big Wave Bay. The beach is beautiful and the sound of the waves is just heavenly! We enjoyed a little break here: some ladies took a dip in the water and some enjoyed a beverage from the friendly snack shack.

TIPS:

If you don't have a Hong Kong Octopus card, get one. It is accepted on HK metro, buses, and many shops and restaurants. I've even used it at the grocery. Makes traveling so much easier.

Pack a lunch. There are no (guaranteed) places to purchase food or beverages on this hiking route. If you're eating with a group, it's also fun to share food!

Bring your suit. It's a tropical climate, so even on a chilly day in January the water will be warm. Big Wave Bay has changing rooms available.

BYOTT. Bring your own toilet tissue. This is a given anywhere in China, but the toilets along the hike are what I would call for emergency only.

Wear layers. As with most mountain hikes, it's windy at the top. We were sweating one minute and freezing the next. In the summer, I would say bring lots of sunscreen and an umbrella for shade.

Other China hiking posts I've written:

Exploring Chiwan, Shenzhen

Shenzhen International Garden & Flower Expo Park

Catching Up: In Pictures

Friday morning I went on a 4 hour hike. The SWIC hiking group explored Phoenix Mountain in Shenzhen.

Later, I dodged some down pours to get in my run. The weather was cool, which was nice, but I was so tired from the hike. I'm happy to see my pace is back to my "normal."

This morning I went to a Health & Wellness Fair. It was in an area of Shenzhen that I had never been to before, but I found my way there. It was small, but nice because it was an English speaking event. I attended an interesting talk on positive energy, browsed the displays, and tried Body Flex fitness (which focused on breathing during exercise). I also came home with a nice gift bag and some goodies that I couldn't resist purchasing.

When my heart is heavy, I run.

#runforParis

9 Instagram Truths

This post is being written while also trying to pack for our upcoming trip back to the US. mrC has some work stuff to do and I'm tagging along!

If you follow me on Instagram (if not, you can here), you might have already seen these photos, but today you'll get a little more of the true story behind each one.

From left to right starting at the top:

1. Friday morning mrC was on a trip so I headed out for my #runstreak mile. The colors of the sky are beautiful, but I've been noticing more foggy smoggy-ness creeping in and I don't like it.

2. Heart rate monitor shot after taking 60 minute Pilates class. I really want to take pictures during class because my classmates are so strong and flexible, but it seems inappropriate. Calorie burn is the next best thing.

3. mrC was back in town and I ambushed him as soon as he woke up to go for a run with me. He conveniently wore a semi-pinkish shirt that I made work for breast cancer awareness, even though I questioned his choice before we left. 

4. The view from our awesome 14km hike on Sunday in Hong Kong. We were only at the top for about 15 minutes. I wanted to spend more time at the top, but now I'll just have to go back to explore more.

5. Back from our 12 hour hiking trip, I still did my daily run. One night mile along the waterfront. I was nervous about running in the dark (afraid I might step in something left behind by one of the lovely Chinese dog owners), but there were tons of people out and I didn't step in anything :)

6. My newest Fitbit award! I paced around the apartment for about 2 minutes to reach 30,000 when I saw how close I was and it was almost cut-off time.

7. mrC was picked up for his trip at 4:20AM and I tossed and turned after he left. When I finally got up to do my daily mile before meeting the hiking group, I was tired and even a little cranky. 10 minutes in my running shoes changes everything.

8. The we-made-it-to-the-top hiking group picture. The picture is taken by a local Chinese park employee and he likes to take a bunch of pictures. There are 7 different countries represented in the photo.

9. On today's run I practiced using a breathing pattern again. A reader recommended 4:2 exhale/inhale. It works pretty good, but sometimes I like to take deep breaths and it messes up the rhythm. This pic is from the end of my run when I was feeling a little tired. It was a great spot to take a MRTT #runfie and catch a little break.

There you have it. The truth behind my Instagram feed. Not every picture is as perfect as it appears.

See you in the USA!

Have you ever wondered what really happens behind all those Instagram pictures?

Motivation Monday: Seize the Day

I learned today that walking around our tile apartment barefoot might be causing some of my heel pain. I'll just have to spend more time in my Oofos!

That little twinge of heel pain reminded me that injuries are sometimes right around the corner threatening to mess up my fitness plans. As I slipped on my running shoes, I vowed to myself to embrace each moment of my #runstreak. I'm following my doctor's recommendations. I'm running smart. I need to stop worrying.

After my one mile run, I met up with the SWIC hiking group. Today was a great day for climbing the mountain.

Normally after we get to the top and take a group photo we head down to complete the short loop. Today a small group wanted to keep going and do the long loop. I've only done the longer loop once back in May. I didn't have any reason not to join them, so I figured CARPE DIEM!

It was hard. We had already climbed 850 steps and then we kept climbing across the top of the mountain before coming down further away from where we started.

In the end, of course, I had no regrets. Great exercise and great company!

Run Streak Update and PF is not my BF

Yesterday I ran a 5K with the SWIC running group. I've heard that it takes a while for new running groups to hit momentum. Thursday there were only two of us and I don't know why.  I'm trying to stay optimistic and hope that it's been the hot, humid weather or the National holiday week of travel in China, but maybe those of you reading this could send a little virtual "good luck" thought my way. Thanks!

Today I ran a mile to put my #runstreak at day 6. I'm feeling good and trying to make good decisions for my knee health so I can keep going as long as possible. For example, this morning the weather was AMAZING and it was so tempting to run longer, but I kept it to one lap around the waterfront.

My Mizuno Wave Rider 18s are creeping up on 300 miles although to me they look brand new. I might be picking up a new pair soon. About two weeks ago I started noticing a pain on the inside of my heel/ankle when I got out of bed in the morning. My chiropractor thinks it might be plantar fasciitis. He recommended more calf stretching and foam rolling. 

Speaking of foam rolling, I try to always start my day with a total body rollout. Now that I am on a #runstreak, it feels even more important that I do it before I run. Rolling my hamstrings is my most challenging. I don't really feel anything and it's such an awkward movement. 

Today I went to Pilates class for the first time in nearly two weeks. I purchased a Yogalife membership at the beginning of September with the goal to attend a class at least once a week. I made it three weeks in a row and was feeling a difference especially with my knee. Then I got sick followed by the yoga center closing for China's National holiday. Today was tough, but good. I'm hoping the yoga will help me stretch my leg muscles and I'll rid myself of any signs of PF. 

I found this great video on the Runner's World website that explains PF and offers tips for treatment.

Happy fitness Friday everyone!!

Ever suffer from plantar fasciitis?

What muscle is your most challenging to foam roll?

Best Parts of a Running Group

My last run was not what I expected, so I was feeling optimistic that today's run would go better. The odds were in my favor since most bad runs are followed by good ones.

But I also had my running group on my side.

Running groups are great for many reasons, but here are the best parts (according to me):

1. No planning necessary - regular group meet ups mean I don't have to worry about the when, where, who. I just show up and run!

2. Instant motivation - whether I'm feeling lazy about getting out the door or struggling to keep going during a run, running buddies encourage me to not give up.

3. Free entertainment - some of the funniest things can happen on a group run (right now I'm remembering the time a dog jumped out of a ditch and made all the girls in my group scream as if we just saw an ax murderer instead of a slobbering, friendly pooch). 

4. Product sharing - Not only do I get the best recommendations for all kinds of fitgear, but my running friends also let me try-it-out. I can also get honest reviews of things they've already tried.

5. Emergency saves - I admit that sometimes I walk out the door without my hair tie or gloves. When I run with a group someone almost always has an extra. Plus, when I need a mid-run potty stop, someone in the group knows the closest one and whether it's "a good one" (aka clean).

This morning it was hot and humid again. We ran nearly the same route today as I did Tuesday, but we slowed way down. That makes all the difference for me on humid runs and it's the thing I struggle with on my own.

Are you a member of a run group?

How was your workout today?

Another Climb Up the Mountain

My head cold is definitely in the final stages of existence. I know this because far fewer tissues are being defiled and my appetite is back.

It felt good to meet up with the SWIC hiking group for another Monday climb up the mountain. There's a lot to think about while climbing the 850ish steps to the top. How lucky I am to be able to do this every week. How blessed we are to have the chance to live this adventure in China. How much I miss my family and friends in the US.

When we get to the top, we always take the obligatory group photo. Some might think of it as just another picture of ourselves, but to me it means more than that. It takes a lot to get to the top. It's a strenuous climb. Sometimes we are attacked by mosquitos. We sweat a lot because it's hot and humid. But, still, we do it. All the way to the top.

Then we rest. We take in the views and enjoy our success. Even though we repeat this every week, it still feels like we crossed some imaginary finish line. After that, everything is just covered in happiness.

We tried a new place for our post-hike cool down and I ordered watermelon juice. It was delicious, but I would have rather had a smoothie. I'm definitely a smoothie person.

Just for fun, here are some random things I saw today:

A merry-go-round - probably part of the Mid Autumn Festival which is a celebration of the moon.

This sign - you might not know this, but there are a boatload of dogs here and many strays. I hope the dogs can read so they know to stay off this one random street.

Do you prefer juice or smoothies (especially after a workout)?
Did you see the super blood moon?