Global Running Day + Strength Training

It wasn't a scheduled day for running, but I had to run because it is Global Running Day and the whole FOMO thing!

So, mrC indulged me and we ran to the fitness center. I carried the #OiselleWorldRelay virtual baton in Hong Kong while sporting my favorite running shorts and tank (similar).

The short run was literally a great warm-up for our strength training in the gym. It's already in the high 80s before 7AM here, so we were nice and sweaty going in.

While I'm on the topic of heat and running, June is also National Safety Month. One precaution runners who lace up for outdoor runs in the summer should take is staying hydrated. You probably couldn't see it in the other photos because of how nicely it tucks into my sports bra, but I run with my Simple Hydration water bottle. The bottle is so comfortable back there that when I started my strength workout I realized I had forgotten to take it out!

Week 2 Regular Calorie Day - the workout

Warm-up - 10 minutes of (your choice) - Perfect spot for my run.

Strength training - Legs. Chest. Shoulders. Finishers ---> let's talk about these. At the end of an already intense training session, these extra exercises are meant to push you to the next level and leave your energy depleted. The benefits to adding finishers at the end of workout are 1) increased fat burning time after your workout has ended, and 2) burning more calories in less time.

Side note: I finally found the in-between weighted dumbbells. Game changer.

Cool down - Any thoughts we had about running home after the workout disappeared after those finishers. Instead we walked back and spent a little time stretching in what we call the best spot in Discovery Bay ---> because there is always an amazing breeze here.

Regular calorie day - the meals

Broke fast around 11:30 - 2.5 scrambled eggs with ham, 2 pieces GF PB&J toast, and red grapes

Lunch - Quinoa & tuna and some green beans

Dinner - 4 crunchy tacos and corn

Snack (aka dessert) - strawberries

Hitting my macros was a struggle in my previous rounds of carb cycling, but I seem to be getting the hang of it, finally.

How are you celebrating National/Global Running Day?
Do you ever do things because of a FOMO?

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





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Run and SUP for a Full Body Workout

Some days I want to run and some days I want to SUP. Instead of choosing, today I followed up my run with a paddling session and got the best of both worlds!

mrC was home, so I took him on my 5K run route. I set my interval timer to 2:1, but modified as we ran like my last couple of runs. We also modified the route a little by cutting through the park and then taking the ramps (for handicapped and strollers) up to the big hill in the final mile.

In the end, we took about five recovery breaks including two on the ramp/hill section at the end, one restroom stop (paused my watch for this one) and one longer recovery at the beginning because the road slopes down pretty significantly and I'm still avoiding running downhill for the most part.

Although the finish time wasn't my fastest lately, I did spend more chunks of time running and that is the most important thing for me right now.

After watching some hockey and having breakfast, we headed to the beach with our paddles. SUP works a lot of muscles at one time: back, shoulders, arms, abs. We paddled for about an hour, going out and back twice. Using Mapmyrun, I estimate that we paddled a little over a mile.

The combined cardio and strength workouts really wore me out ---> which means it was a really good day.

I love getting mail and today my BAMRbands order arrived. I love that they can be shipped to me in Hong Kong. I can't wait until my next workout when I can sport one of these.

To cool down after the beach, I made us berry delicious smoothies. This is seriously the best way to lower my body temperature and the added protein (Bob's Red Mill is my favorite) makes it a good recovery beverage too.

Do you ever double up different types of workouts?
Do you add protein to your smoothies?

I'm linking up with Annmarie, Nicole and Jen for Wild Workout Wednesday!!

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