Let's Call it, 10K Tuesday!

Tuesday is a regular run day for me. Instead of heading out while mrC was still sleeping, I waited until he woke up and invited him on a little 10K adventure to mark day 10 of my run streak.

First we rode our bikes to Shenzhen Bay Park. My bike has one gear and that one gear is tight and squeaky. Normally I enjoy my bike rides, but today I couldn't wait to get off and run.

After locking my bike and putting my gear in mrC's basket, I set out in my Mizuno Wave Rider 18s and he set out on his bike. He rode next to me for a little while.

And he played paparazzi leap frog, getting in front and behind me.

He kept me company all the way to the end of my 5K run.

After some stretching and water, we rode home to finish our 5K round trip bike ride.

I'm pretty lucky to have a guy like mrC. He indulges my need to run and get outside and then lets me play on the computer while he makes me breakfast. He's the best photographer too!

Do you like non-running company while you run?

Coffee and Treadmill Tuesday

I'm starting a new tradition.

It's not taking over the making of cheesy scrambled eggs. mrC is MUCH better at it than I am :)

Every Tuesday the Shenzhen Women's International Club, SWIC, meets for coffee. Three times a month it's at the Hilton where I have a membership to the fitness center. For an hour or so we mingle over coffee and treats, catch up, and make plans.

Today I packed my gym bag so I could hit the fitness center after coffee. I figured since I'm already there, why not make a regular date with the treadmill?

After a quick change in the locker room, I hit the treadmill for a good 30 minute run.

I forgot the Nike+ shoe pod that connects to my watch, so I had to run holding my phone (no armband either) while using the Nike+ app, but it wasn't as bad as I thought it would be. I can't remember the last time I used the app, so it gave me time to check out what's new with it.

After logging a comfortable 3 miles, I added another new (but old) tradition: planks. When I first started running in Ohio, my friend taught me to plank after our runs. When I moved to New Hampshire that sort of fell by the wayside.

I cooled down with some post-run stretching and biked back to apartment. My legs seem happier when I go for a little spin on the same days that I run.

Do you have any fitness traditions?
What do you do after a run?

Vacation Life on the Cape Part 2

Let me start by explaining that this post is LONG overdue, but there are very good reasons!

First we were having a blast with our revolving door of family and friend visitors on the Cape. Then when vacation was over, we were literally emptying our house for the big sale non-stop for three days (without internet/cable). Finally we were on the road between New Hampshire, Rhode Island and Massachusetts before flying back to China.  

Now that you know the reason for my tardiness, I can tell you that the second part of our vacation was as awesome as the first!

We rode 16 miles on the Shining Sea Bikeway.

Ran some more.

Accomplished SUP on the ocean.

Hung out at the Chart Room.

Enjoyed the beautiful sunsets at Old Silver Beach.

Loved every moment with our dog.

And basically decided that life on the Cape is just plain awesome!

We are already talking about doing it all again next year!

Where is your favorite place to vacation?
Do you include extended family/friends in your vacation?

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?

I Found a Bike and A Hiking Group

We do not have a car in Shenzhen. Even though I love my Honda CRV, I don't really miss it. We get along walking and taking public transportation, but over the weekend I found this...

Last summer mrC and I went on a few bike riding adventures and I loved every minute. Since my knee has decided to get old and cranky, I will probably not be running as many miles as I had been (or would like to) and instead will be spending more time riding.

We took the bike out for a 10 mile test ride along the Shenzhen Bay.

When we first arrived in Shenzhen, I was invited to join SWIC, the Shenzhen Women's International Club. This group reminds me of MRTT...everyone is so welcoming and supportive. In addition to great tips and advice, the group also holds weekly coffee "meetings" and offers a variety of activities.

The Hiking Group meets weekly to climb the Nanshan Mountain here in Shekou, and also organizes side trips to other places.

I met up with the Hiking Group for the first time on Monday for the weekly climb.

Then I met up with some members of the group again on Tuesday for a morning trip to Qiushuishan Park where we climbed a replica of the Great Wall.

I really think I'm going to enjoy being a part of the hiking group. They like to explore new places and are not worried about a little rain!

Are you a member of any groups in your area? 
What do you like about it?

Training Truths: ZOOMA Week 9 - Peak Week!

Peak Week: the most challenging week of half marathon training. Once you make it through, you should be in "peak" condition for your race. My peak week came two weeks ago, when I hit my highest mileage before the dreaded shin splint pain began.

So during my scheduled "peak week", I spent more miles on my bike than in my running shoes. With ZOOMA Cape Cod only two weeks away, I have 14 days to be a smart runner and get over this shin pain for good!

Monday - #FFWallSit challenge day 7 and barre3 Studio Strength: Legs + Glutes. These 10 minute videos may be short, but they pack a punch! Yowzer!

Tuesday - Inaugural run with the GHS Running Club. Nice and easy 2.7 miles with chatty teenagers on the Goffstown Trail. #FFWallSit challenge day 8

Wednesday - #FFWallSit challenge day 9 and barre3 Studio Strength: Core + Stretch.

Thursday - Another trail run with the GHS Run Club. It was super muggy, be we were speedier than the last time. #FFWallSit challenge day 10

Friday - Stayed after school for a Faculty Barre class led by a colleague. It was a nice change from watching the videos. #FFWallSit challenge day 11

Saturday - Still feeling a little twinge of tenderness in my calf, so I opted for a long bike ride instead of a long run. mrC and I took the bikes on a 9.5 mile ride around Mine Falls Park. I love finding new places to bike (and run)! We will definitely be going back. #FFWallSit challenge day 12

Sunday - It was a beautiful fall day, so we took the bikes out for 14 miles on the Peterborough Trail. #FFWallSit challenge day 13


What is your favorite low impact activity?