Showing posts with label running. Show all posts
Showing posts with label running. Show all posts

Monday, October 15, 2018

Running and Fat Loss

Dear runners, 

Have you been logging the miles but not seeing results in your body composition? This happened to me. I called it chubby fit syndrome. My legs could get me across the finish line of a half marathon, but I wished I was stronger and that my midsection was a lot firmer. 

This happens to A LOT of runners. 

What many runners don’t realize, and I was one of them, is that we are 1) under-eating in calories and 2) spending too much time in sustained state cardio -> which helps your heart and your endurance, but not fat loss and muscle building.

The FASTer Way to Fat Loss® put together a workout plan that includes interval training (like sprints and cardio HIIT), strength training and rest days. All things you are probably doing or have done before, but the FASTer Way combines the workouts with intermittent fasting and carb cycling for FASTER results.

You CAN do the FASTer Way if you are training for a half/full marathon. You won’t have to give anything up, in fact you can still enjoy that celebratory beer at the finish line if that’s what you like. The FASTer Way will simply show you how to improve the things that you are already doing and make them work FOR you instead of AGAINST you. 

And it’s not just about losing fat, the program has other benefits for runners like faster finish times, better quality of running and fewer injuries.

If I know anything about runners, it’s that you want to continue doing it when you are 70, 80, heck even 90! This program can show you how to fuel properly and maximize your workouts so that your body can sustain a lifetime of running. 

If you have any questions, email me at

You can find more information about the program or join my next round here.

Wednesday, May 9, 2018

This Made My Sprints Better and Red Rocks Hike

mrC and I have been filling time between visits with middleC (he's taking finals before graduating on Thursday) by getting out and exploring more of Boulder.

For my sprints workout on Tuesday, I convinced mrC to go with me to Wonderland Lake Trail.

Based on the description on the AllTrails website, the 1.7 mile trail in North Boulder that looped around a lake sounded like a great place to run. The possibility of spotting hang gliders coming off the mountains behind the lake also sounded fun.

The plan was to run an easy 5 minute warm-up, do 10 sprints @ 20:40 seconds work:rest and run an easy cool down to finish the loop. Our goal was to also slow run the rest portions of our sprint intervals.

What really happened ---> we didn't park in the right spot, so we cut off a portion of the trail. That turned out ok (because we were too spent to run the cool down anyway), but getting started on the trail was a bit confusing. We ran a 5 minute warm-up, did our ten sprints and then walked to cool-down. And we briefly spotted one glider!

Our non-adjusted lungs are still struggling with the Colorado elevation, so we both needed to walk a couple of the rest periods. Despite feeling the effects of high altitude running on our performance (and mrC had already had breakfast with middleC), this sprint workout was waaayyy better than last week's for many reasons:

1. it was warmer - I don't mind running in cold weather. I just didn't pack that gear so running in shorts and tank was preferable.
2. soft trail vs. sidewalk - my legs (esp. knees) were so happy about this
3. lake view - being near water always makes my run feel fresher and more enjoyable
4. mountain view - my favorite combination especially with big blue sky to top it off
5. mrC - every run with mrC is better than any run without him. He's my favorite person ;)

After our run, we went over to Pearl Street to get a post-run treat. I have a list of smoothie/juiceries going for Boulder and we made our first stop into Wonder Press. mrC got a yummy strawberry banana smoothie and I got the Take Root juice bottle ---> cucumber, carrot, beet, apple, ginger, and lemon. It was pretty good, but that cucumber is hard for me. (I had the option to return the glass for $1 refund or keep it. I'm keeping it!)

When middleC finished his final for the day, we helped him take a mental break before going into study mode for his last final tomorrow. The three of us headed over to Red Rocks Trail to see the red sandstone formations that jut out of the ground. It was supposed to be an easy and short hike.

We should have realized right away that we were in for a workout when the trail started off with a pretty intense climb.

The view of the rocks from the west side was not as impressive as we were expecting. The outer loop is said to be about 1.3 miles, but we could see shorter trails leading up to the rocks creating what looked like a maze.

So, while intending to stick to the outer loop trail, we couldn't resist climbing up one of the shorter trails to get a better view of things. The short trail was not at all easy, but we really thought we'd miss out if we didn't do it. We felt like mountain goats, but it was worth it.

After our little detour, we continued making our way around the perimeter and found ourselves unexpectedly faced with more serious rock climbing (we would see later that we could have gone around and taken an easier path). At this point it felt like we were doing a HIIT workout.

Like all things, once you get through the hard part, the view from the other side can be amazing. That was the case of the Red Rocks.

As we continued up, the trail got closer to the towering sandstone fins and the views of Boulder opened up on east. We took advantage of the perfectly placed bench to have a water break and let the afternoon breeze cool us off a bit.

From this side and the top, so to speak, we had amazing views all around us: Boulder, the Rocks, and larger mountains in the distance.

This hike only took us about an hour, but it was a good one!

Does a change of scenery affect your workout?
Which do you prefer smoothie or juice? I actually like smoothies more, but drink juice on low carb days.

Today I’m linking up with Susie and Rachel and Debbie and Lora for the Running Coaches' Corner and I'm linking up with AnnmarieNicole and Jen for Wild Workout Wednesday!!

Sunday, May 6, 2018

It's All About the View | Weekly Wrap

Despite more traveling last week, I hit the unofficial goals that I set for myself and kicked off May on a good note. I brought the strength training back and got in two runs.

The highlight of the week was breaking in our stay in Colorado with a nice 5k run with mrC.

We headed back to Coot Lake because we loved it so much last year when we were here. This time we decided to run some of the trails beyond the lake loop to explore a little more. I love that all the trails are soft.

We used the 4:1 intervals and sort of just kept going left on the trails. This took us away from Coot Lake and toward Boulder Reservoir. Everywhere we looked we could see water and mountains, and beautiful sky. It was amazing.

Lots of things made this a tough run ---> feeling a little of that time-zone hangover that you get after a really late arrival, it's later in the day, 72 degrees and sunny, Boulder's mile high elevation, a very painful side stitch.  But, it was all about the views.

Finishing the run was a relief but we also felt pretty good about it. We might have been slower and it might have a little painful (breathing) at times, but we ran a 5k.

What you don't see in the photos is that the place was actually crawling with people walking, running, biking, letting their dogs swim in the lake. It was a very busy Sunday at Coot Lake.

The rest of the week:

Monday - Sprints (elliptical) 20:40 x 12 + dirty dozen arm workout x2

Tuesday - Sprints (run) 20:40 x 10 (slow run for recovery!) then drive from Delaware to Connecticut

Wednesday - Legs (shred) ---> OMGosh! This made me sore!

Thursday - Treadmill walk and arms (dirty dozen) 2x

Friday - Rest day - Yoga with Adriene video: yoga for sore muscles

Saturday - family visits and travel (Boston to Boulder) - postponed my PPB burpees for Sunday

Sunday - Run and 40 burpees - planned to do my 40 burpees during recovery of my interval run but quickly realized on the run that I needed the recovery. Meant to do them when we got back to the hotel, but I was starving. Doubling up tomorrow.

Did you hit any goals last week (official or unofficial)?
Does elevation affect your runs?

As usual, I’m linking up with Holly and Wendy for the Weekly Wrap!

Wednesday, May 2, 2018

Sidewalk Sprints and 8 Technical Tips for Sprinting

mrC passed his recurrent check ride yesterday (he studies very hard, so this is no surprise to me). Yay! While he was taking his test, I was enjoying my last day of fitness in Delaware.

I found a great place to run (yes, run!) my sprints. Loads of sunshine and blue sky pulled me outside and I do not regret leaving the elliptical behind at all. The sidewalk is on the other side of a large parking lot next to the hotel and I knew it would work for sprints.

The workout: Sidewalk Sprints

I walked about 5 minutes for my warmup. I probably should have walked more and maybe even run a bit, but I was feeling crunched for time (we were leaving Delaware early). Since I haven't run my sprints in awhile I set my interval app for 10 sets @ 20 seconds sprint, 40 seconds recover. This is a starting point for sprints workouts in the carb cycling program.

After the first sprint, I paced around waiting out the 40 seconds recover. It felt like a waste of time, especially since I hadn't run for my warm-up. So, for sprints 3-10, I slowly ran the recovery back to the start. This felt good and I'm happy that I thought to do it. In a perfect world, I would have walked for 30 minutes or run a mile for a cool-down, but I had to get ready for our departure.

It was cold, but luckily I grabbed an old Nike pullover out of my fitness gear bin when we stopped at the storage unit last week. I love thumb holes on my long sleeves, but this top also has the built in mitten fold-over. I think this top at Macy's is the current version.

When I first started sprinting, I had no idea what I was doing (doing it for sports as a kid seems soooo long ago, ha!). In connection with today's Wednesday Word link up with Deb, I thought I'd share some technical tips for anyone interested in getting started.

1. Spend 5-10 minutes for warm-up: brisk walk, dynamic stretching
2. Pick your sprint measurement: time or distance
3. Start out around 50% your max speed to get a feel for it
4. Increase your speed after each sprint
5. Pay attention to your form (great tips here)
6. Allow enough rest time to catch your breath
7. Aim to complete 6-10 sprints your first time
8. Cool down by walking or jogging for a few minutes

Whether you are sprinting for an interval training workout or to increase your overall running pace, these techniques should help get you started.

I’m also linking up with Susie and Rachel and Debbie and Lora for the Running Coaches' Corner 


Sunday, April 29, 2018

My New Running Plan | Weekly Wrap

Yesterday started on a very high note ---> 3.68 miles!

It was my first outdoor run in about 7 weeks. I knew I would want to get in a couple of runs while we are in Delaware because the Wellness Trail nearby is pretty flat which makes my knee happy. I just needed the weather to cooperate.

Yesterday started out super foggy and chilly. Since I don't know the area that well, I didn't think it would be a good idea to be wandering around in this. I delayed my run and crossed my fingers that the sun would come out.

I'm so glad I did because it turned out to be a beautiful day for a run. I walked about 5 minutes from the hotel for a warm-up and then followed my 4:1 minute intervals for 8 sets.

This was one of those runs where everything felt right. The weather, the shoes, the music (Grrl Power 2 from Rock My Run) and the route. Maybe that's why it turned out to be my longest run in months.

My Wave Horizon are a year old now, but only have about 100+ miles on them. I wrote about why I like them (here) and I still do. They are a good fit for me and my knee problems.

During my post-run walk and stretching, I got to thinking about my running plan ---> or lack of running plan. I don't have any events lined up until October when I'll be visiting my family in Cincinnati.  I'll be running the Queen Bee 4 Miler along with my mom and BFF who will be walking, maybe running.

So my new running plan is to run at least twice a week (depending on how my knee is feeling). One run will be during the week around 2 miles and a "long" run on weekend. I'll start my long runs at 3 miles and build up to about 4.5 miles.

It's not the same kind of running plan as I used to have when I trained for half marathons (pre-meniscectomy). I would love to run more, but the lack of cartilage limits me now. So, I'm making the most of what I can do and I'm happy to have a plan.

Long sleeves and shorts - one of my favorite combos!

In case you missed my posts from the week:

Running and Vacation: You Can Do Both

Detours when Exercising on the Road and Friday Faves

Last weeks workouts:

Monday - 40 minute swim. It felt good to be back in the pool, even though it was the typical tiny hotel pool. Thank goodness I had the place to myself. A couple of checks of the time showed me that I could do 4 laps in under two minutes. So for my workout, I did what I'm calling 2 minute sprints with 20 seconds rest. I have no idea how many laps or the distance I swam (my watch doesn't do that), but it felt like a good workout.

Tuesday - treadmill run. After a not-so-good night of sleep, I did a short treadmill run. Using my interval timer again, I ran 4:1 minute intervals for a total of 2.17 miles. My right calf felt tight out of the blue and a little sore, so I spent some extra time stretching afterwards.

Wednesday - rest day yoga. We drove about 5 hours in mostly rainy conditions to Delaware for mrC's work. After picking up some groceries for the week and checking into our room, we refreshed our bodies with Yoga Rinse.

Thursday - 30 minute swim, walk 3.21 miles. Second swim of the week in my second hotel pool.

Friday - 30 minute elliptical + planks. Kept my workout simple: 10 minute WU, 10 minutes sprint session (20 seconds sprint:40 seconds recover), 10 minute CD. 35 minute afternoon yoga flow.

Saturday - RUN! My second run of the week for 3.68 miles.

Sunday - rest day. 1 mile walk on the treadmill while using the hotel laundry facilities and a yoga video.

Total distance:

Run - 5.85 miles
Swim - 900-1000 meters (guessing)

How old are your running shoes?
Are you following a running plan right now?

I’m linking up with Holly and Wendy for the Weekly Wrap!

Tuesday, April 24, 2018

Running and Vacation: You Can Do Both

This post is sponsored through my partnership with ValuedVoice.

I've always loved a great race-cation ---> the combination of running a race and taking a little vacay at the same time. Who doesn't love the idea of celebrating and soaking in all the happy endorphins for a couple of days (or more if you can) after completing a race?

Thankfully there are plenty of great places to go and ways to do this.

The Competitor Group makes a running vacation easy by hosting annual running events all around the world. In the United States, their events offer runners a opportunity to travel to a lot of really great places including Washington DC, Chicago, Las Vegas, and many more. The event, which can be combined with an amazing vacation, is called the Rock n Roll Marathon Series. These events combine running with another popular passion: music. As you run, there are live bands playing at just about every mile making it feel as if you are running through a rock concert. Having done this a couple of times in Providence, Rhode Island, I can tell you that it is a lot of fun! There are even events available for those who are up for a bigger adventure and would like to travel overseas to places like Spain or Ireland. Talk about a global running experience! If you don't feel up to traveling that far, other North American options include Mexico and Canada race locations. There are so many options, runners will have a hard time deciding where to take their race-cation.

Another popular running vacation experience is to do one of the Disney races. These races are known for being more family oriented, although they are just as appealing for grown-ups too. If you have kids, you are probably going to find yourself at one of the giant resort parks at some point anyway, so why not combine it with a little fitness? Florida of course is the most well-known Disney location, but running travelers can also find a great experience in California. Mickey, Minnie, Goofy and the others famous Disney characters can also be found waiting to spend time with travelers in Paris and even in Hong Kong! These events are perfect for any family because they boast no time restraints. You can 100% enjoy your time running or even walking a 5K, 10K or half marathon through the park and seeing it from a completely different point of view. And, with so many themes from Star Wars to Tinker Bell, there is something for everyone. The whole family will have a great time. You can also get race photos taken with all your favorite characters along the way.

For runners who prefer being outdoors enjoying nature to spending time waiting in lines for amusement park rides, the National Park Half Marathon, Ultra Marathon and Trail Running Festivals are a great way to combine running and vacation time. With these events you can just road trip around the US and experience the beauty of the nation's most iconic national parks ---> kind of like summiting all the major mountains for hikers. Vacation Races organizes 11 events in places like the Grand Canyon in Arizona, the Great Smokey Mountains in Tennessee, Yosemite, Yellowstone and many more. Running visitors can enjoy all levels of hiking before and after the events. Whether you use the trails for race prep or recovery, it is bound to be beautiful. The races promote sustainability with refilled water pouches and portions of the registration fees for these events are donated to the park making it a win-win for everyone. 

Stand alone events also offer a great running vacation. Cross that major running event off your bucket list and then explore the area as part of your recovery. Thousands of people flock to places like Boston, New York City, Chicago and Los Angeles every year to complete dream races. In Boston, runners can wander around the historic city and enjoy some famous lobster rolls. The Big Apple has plenty of sights to offer or maybe just a day at the spa. In Los Angeles you can chase the stars or relax on a beach after crossing the finish line. Maybe you need to escape the cold winter by participating in the fourth largest marathon held in Honolulu, Hawaii in December. What a great place to pick up a shiny new medal and a tan ---> and trust me (because I was just there), the beaches are absolutely beautiful! Lots of people cross the big pond for a royal jaunt with hopes maybe of seeing more than just Buckingham Palace. Fancy a photo op of Will and Kate or Harry and Megan perhaps? Turn your race into a running vacation and you might get lucky while having a bit of recovery Yorkshire pudding. 

One of my all time favorite places for a race-cation is Cape Cod. Every fall the ZOOMA Half Marathon Series holds an event in Falmouth. Not only is the scenery stunning, but the host hotel is right on the beach making it a perfect way to combine running with a little weekend getaway. Race organizers plan the weekend so that it makes a perfect weekend getaway for the ladies. That's right. ZOOMA is a women's race series. Gather in town a day or two early to relax on the beach and attend the pre-race mocktail. Prolong your stay after race day to take advantage of the ocean waves and sunshine with some recovery yoga on the beach. ZOOMA Race Series offers several race-cation locations including Austin, Annapolis and Amelia Island. All catering to strong and motivated women with weekend events filled with inspiration and pampering.

A fitness vacation centered around a running event can be both exhilarating and relaxing. Hitting up popular destinations for the scenery alone can be worth it, but nothing compares to participating in some of the best running events around. 

Have you ever taken a race-cation? Do you have a running vacation on your bucket list? Do you have a favorite race series?

 I'm doing the link-up with Patty, Erika, and Marcia for Tuesdays on the Run! 

Thursday, April 19, 2018

Three Things Thursday - An Unexpected Run

I went for a run today!

NBD, except the last time I ran was wayyy back in the beginning of March. A couple of big hikes left my knees feeling pretty achey, so I've been doing a lot of swimming and other low impact workouts lately.

Today's run wasn't exactly planned.

When I was packing for our current trip to the US, I packed some fitness gear for swimming, yoga, hiking in Boulder and the possibility of a run or two. My knee has been very happy with the break from the pounding it takes while running, so going for a run wasn't super high on my list. Sad, but true. I made the choice to bring my wave horizons because they are pretty multi-purpose.

Bringing my running shoes turned out to be a good decision.

Three things about today's run:

1) The hotel fitness options are pretty poor. The small swimming pool is closed for maintenance and on my first trip to the fitness room I was disappointed to find that 2/2 treadmills were not working. Today I was fully expecting to do another elliptical workout, but was surprised to find one treadmill operational. I didn't waste a second getting on that thing.

2) Since the treadmill faces a wall, I opted to listen to music rather than mess with the built in TV. I went with a playlist called Grrl Power 2 from Rock My Run to listen to while I ran. I used it during my first Reach the Beach relay and it has stayed one of my favorites.

3) Intervals seem to keep my knee happy, so I stuck with what works: run 4 minutes, walk 1 minute. My interval timer was programmed for 8 sets, but I stopped after 7 when I had reached 3.14 miles. My legs felt kind of awkward at first but eventually they loosened up. I was running pretty slowly (5.0 then I bumped up to 5.2), but it's not about that anymore. It's about what makes my knee comfortable.

This run made me realize that I miss running. I like that my knee has been happy, but I'm not quite ready to hang up my running shoes yet. For now I will focus on getting ready for my next official race: the Queen Bee 4 Miler in Cincinnati in the fall.

Do you use hotel fitness centers when you travel?
Have a favorite playlist?

Monday, March 12, 2018

A Trip to Guilin, China + Weekly Wrap

I went on another China adventure to the land of karst mountains and had so much fun! We hiked, we rafted, we explored, we ate and we laughed.

My membership with the American Women's Association offers me the opportunity to do many things including take trips around Asia. I've been to KaipingHarbin, and now Guilin where the famous karst mountains are located.

The morning that we took the bamboo raft ride was rainy and overcast, but it didn't dampen the fun at all. Our rafts were authentic bamboo with the driver using a bamboo pole to push us down the river (we would later see larger rafts with motorboat engines attached and be grateful that we had a genuine experience).

The views from our bamboo raft were absolutely stunning! The karst mountain peaks loomed all around us and the countryside was so peaceful.

We did have a few exciting moments as the rafts dropped over terraces. The first one was a little scary but then after that it was just fun.

We pushed our hiking trip to the next day and it was worth the wait. The hike began with a moderate climb to Xianggongshan where we had amazing views of the Li River and the karst mountains.

The rest of the trail took us through beautiful countryside including right through mandarin plantations. The employees were very friendly as we passed by and our guide gave us each a mandarin orange.

At the bottom of the mountainside our hike continued along the Lijang River to Xingping old town. 

The shore was lined with cormorant fishing boats. The cormorants are tied to the rafts and sent into the water to retrieve fish. We didn't see actual fishing, but the locals were more than ready to pose for photos, for a small fee. (I found this photo on Trip Advisor)

I signed up for this trip because I wanted to see the karst mountains and because we would hiking and bamboo rating down the Yulong River. I like sightseeing, but I like adventure sightseeing even more. It was exactly what I hoped.

And now I'm catching up on blogging. Here's the rest of my workouts for the week:

Monday - Trip prep - lots of walking!

Tuesday - travel to Guilin

Wednesday - Bamboo rafting and sightseeing

Thursday - 7.3km hike and travel back to Hong Kong 

Friday - REST

Saturday - 3 mile run

Sunday - Walk around the neighborhood

I’m linking up with Holly and Wendy for the Weekly Wrap!

Monday, February 12, 2018

Weekly Wrap - Bouncing Back

Bouncing back from the flu has taken A LOT longer than I thought it would. I started feeling better at the beginning of the week but I struggled to find the energy to do much of anything.

So it was a week filled with lots and lots of rest days. I did get out for a walk every day and I continued to do my daily core challenge: I'm now up to 35 sit-ups, 10 push-ups and 35 second planks. But it wasn't until Saturday that I finally felt up to doing a real workout.

I was so excited to put on my running shoes and a pair of shorts (affiliate links) ---> the temperature is getting back into the mid-60s around here lately. Perfect running weather. My heart wanted to run two miles but my body was only feeling one. My head settled things and I called it quits after 1.66 miles and then I walked the big hill home for my cool down.

I was quickly reminded that a run can be awesome and terrible at the same time. As much as I wanted it to be perfect, my body is still recovering. To help with my energy I ordered some BCAA supplement to add to my routine. I'm hoping to feel improvement in my stamina initially and in the long run, maybe I'll see some improvements in fat loss and muscle recovery.

Do you take BCAA?

I’m linking up with Holly and Wendy for the Weekly Wrap!

Thursday, January 25, 2018

Three Things Thursday - My Run

I'm super excited that I got my run done today!

Tuesday's run was scrapped because I slept terribly the night before and my legs were sore from strength training. For some reason my sleep has not improved ---> I am waking up between 2-4am and then laying awake for an hour or two, ugh!

Today's run will be my only one for the week because we leave tomorrow morning for our weekend trip to Harbin, China. We're part of a tour group so our time will be packed, PLUS the temperature in Harbin ranges from -10F to 14F this time of year not counting the windchill.

Back to today's run. When I went to bed last night, I said a little prayer that the weather would play nicely for an outdoor run today and it did!

I headed out for my normal 5K route. A little over halfway in and struggling with my pace, I changed the route to avoid going through the park because it looked busy with school kids and I didn't have the energy for zigzagging. Instead I doubled up on the promenade and then followed a side street out to the big hill I have to climb at the end.

Here are three things about my run that made me HAPPY:

1) It was outside! I absolutely love where I run. Being able to run along the water definitely makes even the tough runs good ones. Today the wind gusts made the water a lot rougher than normal making it feel like the water was talking to me.

2) There were hints of blue sky! The arrival of strong winter winds (monsoon) yesterday cleared the air for a brilliant day and we were fortunate to feel the remnants this morning. Cloudy skies during the winter can become quite the norm as a result of the seasonal sea breezes. The sun teased me a few times during my run (I really didn't need those sunglasses) and then

3) I got through it! I think I was so excited about running outside that I let my pace get away from me. I started to get a side stitch and fizzled a bit. I took more walk breaks than my running shoes (affiliate) are used to (one every mile), but somehow still finished my 5K with a good time.

Tell me something about your last run that made you happy!

Saturday, January 13, 2018

Weekly Wrap - This Is What You Came For

It was really kind of the perfect week. I made it to two strength training classes, ran, hiked, and did some yoga. On Friday when I was able to book a Bodystep class (after more than a month of conflicts), it was my 5th workout of the week and my body was starting to feel it.

It was a tough class. My muscles were already sore from Bodypump. Our instructor challenged us with a couple of tough one minute circuits and I really had to dig deep. During one move (bench jump squat with a snatch) she came over to me and said, “I think you need this” and handed me a medicine ball. I did not want that medicine ball. At all. I was dying. I wanted the circuit to be over.

During the quick break, I realized that my instructor did me a favor. She pushed me when she knew that I could handle it. I survived the circuit and even did it a second time with a different mind set. Yes, it was hard. Harder even than the first time. But pushing myself, not quitting, that’s what I came for.

This is what you came for is my mantra for 2018. It will help me stay focused on my goal to keep moving. Whenever it feels like I‘m thinking about giving up or looking for an excuse to stop/skip a workout, I will repeat my mantra.

Here's how my week shaped up:

Monday - Rainy day spent in Central - lunch and Escape Room fun

Tuesday - Bodypump

Wednesday - 5K run and hike

Thursday - Bodypump

Friday - Bodystep

Saturday - Took littleC to the airport then yoga - I had planned on run #2, but my legs were tired. With a very bad knee, I can’t afford to take chances.

Sunday - Rest day: with a big chunk spent sitting in a salon chair enduring my routine Keratin treatment (only worth it because it makes my life easier for the next three months!)

And just like that another week of 2018 is over and done. Not only that, it was time to put littleC on a plane back to the US. She was happy to spend her final week with us moving at a slower pace, which I appreciated because it gave me (and her) plenty of time for workouts.

Do you have a mantra or word for 2018?

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

Sunday, January 7, 2018

Weekly Wrap - Pile on the Miles

We spent the better part of the two week holiday packing in all kinds of touristy activities while both middleC and littleC were here together. Now that middleC has returned to the US, things have slowed down a bit. Fortunately, littleC also has a passion for all things fitness.

I'm super excited to be kicking off 2018 with a couple of good runs after taking an unintentional break (my last run was the Santa Night Run). Without setting any specific goals, I do hope to continue my healthy running streak. If that means I end up logging more miles than last year, great. If not, also great. As long as I'm running I'll be happy.

And being able to run with littleC while she is here definitely makes me happy! On Wednesday I took her on my favorite 5K loop along the water and through the park. It was a tough run for me. I had trouble getting a comfortable breathing rhythm and ended up with a very painful side stitch.

On Friday, I ran that same route but stopped at the fitness center to meet mrC and littleC for an hour of fun tennis. This run was much, much better. I have a couple of ideas for why that is: 1) I ran faster (true), so I had less time to think about how hard it was (ha), 2) it was cooler (66F versus 72F), 3) I got about 3 inches of hair cut off so I was lighter on my feet (haha) 4) (and probably the most likely reason) it was just one of those good run days.

The rest of the week looked like this:

Monday - Sightseeing with the kids: Big Buddha and Tai O fishing village

Tuesday - More sightseeing: ding ding tram to a rooftop lunch and a spin in the Observation Wheel

Wednesday - Took middleC to the airport and family 5K

Thursday - GRIT class

Friday - Two mile run and one hour of tennis

Saturday - rainy day bowling

Sunday - Rest day

Most of the weekend was rainy and a winter monsoon (strong winds) is causing Hong Kong temperatures to drop rapidly starting today. It might actually get below 50 degrees!

How was your week?
Did you have guests over the holidays?

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

Sunday, December 17, 2017

Great Santa Night Run 2017 (and Weekly Wrap)

It's definitely starting to feel a lot like Christmas here in Hong Kong. Temperatures started dropping about mid-week, which made for a very chilly but totally appropriate Great Santa Night Run on Saturday.

But first, my weekly workout wrap-up:

Monday I hiked with the AWA hiking group. Since mrC was finally back in Hong Kong, he joined us.

On Tuesday I did hill repeats on the treadmill. I really, really love this workout for days when I want to run, but don't feel like doing sprints. The workout is basically a 20 minute repeat of 2 minute walk 15% incline, 1 minute run 5% incline, 2 minute walk 5% incline with a 10 minute warmup and 15 minute cool down ---> that I decided to do as a run.

We spent Wednesday running around Central getting things for Christmas and the kids coming visit. The first one arrives tomorrow!!! AHHH! I am so excited.

Thursday was an unintentional rest day. In the evening we walked to the international school for Carols on the Pitch and felt very festive listening to traditional Christmas carols while sitting on a blanket.

I pulled out an at home strength workout on Friday and finally used my new resistance bands. I liked that they added some exercise options for when my hand weights are too light.

On Saturday it was time for a holiday run just like the ones we did in New Hampshire. I admit that I am a sucker for holiday themed events. The Great Santa Night Run was held at Hong Kong Science Park, Charles K. Kao Auditorium (aka the "Golden Egg").

When I registered us for the buddy race, we had the option of Santa suits or Santa tees. Sadly, they were already out of our sizes. Too bad the tee was an extra small because it was super cute and I would have totally worn it.

We had plenty of time to wander around the venue before our race. They had fun photo ops set up like a couple of Santa Clauses, decorated tricycles and a Christmas tree. We didn't miss anything.

The first "cold weather warning" was issued for the weekend (which in Hong Kong means when temperatures will drop below 55 degrees) and we were freezing. I think we might be getting used to the tropical weather. Thank goodness I wore my capris! (affiliate) The combined low temperature and crazy wind made it feel like that fake snow could be real!

We stayed inside the building until we had to line up for our event - the buddy 3K. I even had time to FaceTime with my mom when she called and show her what we were up to. When it was time, mrC checked our bag and we corralled with the other runners, most dressed in their Santa suits.

The course basically followed neighborhood walkways for a crowded out and back. We had to dodge other runners/walkers and some areas of sidewalk construction, so there was no fear of going too fast. In fact, I think we were running a comfortable 11:22 pace (I started my watch about 4 minutes too soon at the start, so it's not completely accurate).

After crossing the finish, we hurried over to reclaim our checked bag and put our jackets back on. Then we realized we missed the finisher's area, so we headed over to grab our goodies. It was mostly Chinese-type swag, aside from a pair of earbuds and the cute stocking.

Today I made chili - because that's what you do when it's 50 degrees in Hong Kong ;)

Have you joined the Santa run fun?
Do you have guests coming for the holidays?
What do you like to make on cold winter days?

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