Bangkok (and another hotel room workout)

I have learned a few things about Bangkok so far in my short time here:

1. Tons of traffic
2. Cabs are super cheap
3. I can’t quite figure it out. Not super great for tourists it seems?

Also,

4. I am expert at crossing the street after being in Southeast Asia for 3 weeks.

Tonight is our last night here. We are going to have a super expensive drink at Sky Bar (from Hangover 2). Then, we are going to dinner at a place called Mazzaro Cafe. Perhaps we will hit up a night market after.

Between afternoon activities and drinks/dinner, I got a quick workout in our “sitting room” at the hotel. I used the Round Timer App and set it for 25 one minute rounds with 20 seconds rest in between. It was about 34 minutes.

I did three sets of:
1. Deep Squats
2. Jacks
3. Alternating Lunges
4. Squat Jumps
5. Push-ups
6. Burpees
7. Dips
8. Abs – pick your favorite or switch it each time
For my final 25th round, I did an extra minute of abs.

No equipment necessary. I was a hot, sweaty mess afterwards which I consider to be successful.

Today’s Vacation Workout of the Day

After breakfast today, we set up shop back at our beach beds from yesterday. It is just so fabulous to be on vacation and have nowhere to be. I read, had a mojito, and just relaxed with the fabulous view.

We do have plans this afternoon though, so before I ate lunch, I hightailed it to the gym for a super sweaty 50 minute workout that I found back on Fitnessista. Jess did it with me, and followed it pretty closely. I subbed lat pull downs for pull-ups, and we did 6 rounds of the HIIT Blitz – 3 on the bike and 3 on the stair stepper. Why did the stepper become out of style? It’s killer!

We were hot and sweaty and ready for our Thai cooking class and beach drinking fun at Chaweng Beach later on!

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Mexican Stuffed Sweet Potato!

Quick, healthy dinner!

You need:
1 Sweet potato
Black bean/corn salsa
Cheese – shredded (optional)
1/2 avocado
1/4-1/2 cup greek yogurt
Lime juice

To Make:
1. Microwave sweet potato for 7 minutes
2. Slice open, form little wells, and fill each with the salsa. Top with a little cheese (a little goes a long way)
3. Put into broiler for 2 minutes to melt cheese
4. While potato is in the microwave, blend avocado, greek yogurt, and lime juice to make delicious avocado crema for on top. (This is easily enough crema for at least 2 potatoes.)

#notallcaloriesarecreatedequal

Post-Holidays

Everyone feels a little pudgy after the holidays. After about a week of exercise and healthier eating, I’m sure we will feel back to normal. However, it’s important to make sure we do not let our excessive holiday habits extend for the entire month of December! I am planning on battling this with a *slightly* aggressive exercise plan and a lot of veggies during the week! I’m also going to try to limit alcohol on weekdays and limit wheat products to one meal a day on weekdays so that I can indulge a bit at the weekend holiday parties. What’s your plan?

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Lunches this week- turkey tortilla soup, with a dollop of 2% Greek yogurt on top and several crushes guacamole flavored tortilla chips

Smoothie- apple, tons of spinach, banana, cucumber

Tacos – tonight were spinach and bean on 100% whole wheat tortillas

I have overnight oats every single weekday for breakfast along with my smoothie. I’m not kidding.
I also have some leftover *real* green bean casserole and Greek yogurts for dessert. More dairy than I’m used to, but Greek yogurt is good for you. I may make some afternoon green smoothies as well for some extra nutrition.

Oktoberfest Half Recap

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Ready to run!

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And we’re off!!

 

 

 

 

 

 

 

 

 

Well, another half marathon is in the books. I ran it with my running partner, Matt. Even though he didn’t PR , we had a great race and it was a perfect day. Better yet, my knee help up!

For those of you that aren’t up to date – I ran the Oktoberfest Half in Pennypack Park in the Northeast. If you live in Philly and have a car, you should go to Pennypack Park immediately.

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The course looped around the entire park. We ran up the main bike path for about 6.5 miles, and then onto a flat trail for 2.5 miles which looped back to the bike path at mile 9 and we retraced our steps (and hills) for the last 4 miles.

 

The first 6.5 miles were super smooth sailing. We kept between an 11:00 and 11:30 pace, trying to be pretty conservative and tackling the hills in the first 3 miles without any major difficulty. My sister came to see us at mile 6 also, since that was the only other place you could drive to besides the beginning. It was good to see her there, and she took a couple great shots!!

 

 

 

Half way point!

Half way point!

At mile 6.5, we got onto a trail section that lasted 2.5 miles. It was flat and relatively easy to run. Not a ton of rocks of branches. There was one big tree down in the middle of the path at one point, but nothing crazy. It was absolutely gorgeous! I lost Matt a bit on this part. It was hard to run together, so I went ahead and then stopped to stretch to my knee while he caught up.

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The trail portion

 

 

At mile 9, we reached the trail back where we had started. We managed to make it back up and down all of the hills (those hills from the beginning seemed a lot harder the second time around.) We ended up walking a good portion of the last 2 miles. Matt was flagging and having some weird numbness stuff. I think he felt bad, but I set out to run the whole thing with him, and I didn’t really mind. At this point, my knee hurt. Not unbearably, but it hurt. So walking wasn’t so bad.

Most of the race, there was a couple from Virginia doing a run 3, walk 1 method right in front or behind us. When we rounded the last corner, the guy from that couple had come back (after he finished) to finish running the race with us! It was something that would never have happened in a large race – but when there’s only 450 people racing 13.1 miles with you, the atmosphere and camaraderie is different. His energy certainly helped get Matt across that finish line looking strong.

Of course, after the race you get german potato salad, brats, and sauerkraut. And we had plenty of Oktoberfest beers back at Matt’s to celebrate.

 

This week I have taken off from all intense exercise. I went to yoga on Monday, Wednesday, and Friday and will go to a yoga class this evening. Next week, I’m going to attempt to get back to Ranger Training and do a run or two, but I want to be sure to give my knee/IT Band enough time to heal. I am trying to be kind to my body, and to give it time to heal and rest when necessary. It’s sort of a new thing for me.

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Finishers with our cheerleaders – Morgan and Jess\

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Half Marathon Training

So, I’ve mentioned it a few times, I guess, but I certainly haven’t talked about it too much.  I’m running a half marathon in 4 DAYS. No big deal, right?  This isn’t my first long distance race. I’ve run the Broad St Run 3 times and have run 2 half marathons – the Philly Half in 2008 and the Oktoberfest Half in 2012. I’m doing the Oktoberfest Half again this year. It’s a great little race, like 500 people – all run in Pennypack Park in the Northeast. Most of the race is on a paved bike/running path, with 2 miles on a flat trail in the middle. I’m excited for the race. My training has been fine, but certainly not stellar. I kept up with a couple shorter runs during the week, in addition to my other strength/bootcamp workouts. I got long runs in on most weekends, with a few exceptions. My long runs felt strong, and things were going awesome. It certainly wasn’t the hardest training I’ve ever done, but I never really had a goal for the race other than just wanting to have fun. Can I tell you that just training for something to have fun is the most refreshing experience?!?! Since when does running have to be so freakin’ serious?

Then, a few weeks ago (during Week 9 below), my IT band starting bothering me. I foam rolled, stretched, and it seemed okay. Until it wasn’t. I rested a few days, and I was planning on a long run that weekend. Well, I woke up that day about two weeks ago, and I realized that I most definitely could not run 9 miles that day. So, I continued to rest. That’s what everyone says you should do. But I could not go two weeks without running!  At that point, my longest run had been 8.6 miles. Yikes.

I took almost a week off from running (Week 10-11), and ran 2 miles last Wednesday. I followed it immediately by a yoga class. There was no pain but definite tightness. The next day, I ran 3 miles and followed that by a yoga class. Similar feelings – not pain, but not great. Saturday, I ran 10 miles (after I took 3 ibuprofen). It actually went really well. It wasn’t fast, but a good steady pace. I had some tightness on the inside and back of my knee. (It seems that IT problems usually present themselves on the outside of the knee). I went to yoga the next day. Monday, I ran 4 miles. It was a good run, with a little more tightness than before but still okay. Tuesday I rested. Yesterday, I ran 3 miles – my last run until Sunday. By the end, my knee hurt. Not a lot of pain but not just tightness like before. Today, I fit in 40 minutes of yoga and am getting ready to do a little foam rolling. My IT Band is a little achy right now. My half is on Sunday. I just have to hold it together until then. Between now and Sunday, I am going to do a little swimming, a gentle yoga class, some other yoga on my own, and a lot of rest.

Wish me luck.

 

If you are interested, here was my *actual* training. Real runs, not planned runs. You can see that my mileage never got crazy high. However, those low-ish numbers can be pretty deceiving. So, I added in how many cross training workouts I did as well, since I do a lot of those. They range from Ranger Cross Training (Strength), Ranger Training Bootcamp, Lithe Method, and yoga.

Week 1 (7): Wed – 4 miles, Thurs – 3 miles +  (5 Cross)

Week 2 (12.5): Mon – 4.5 miles, Wed – 3 miles, Sun – 5 miles + (3 Cross)

Week 3 (12.5): Wed – 3 miles, Sat – 2.5 miles, Sun – 7 miles + (3 Cross)

Week 4 (3): Wed – 3 miles + (5 Cross)

Week 5 (14): Tues-  3 miles, Thurs – 3 miles, Sat – 8 miles + (4 Cross)

Week 6 (14): Tues – 2 miles, Fri – 4 miles, Sun – 8 miles + (3 Cross)

Week 7 (12): Tues – 2.5 miles, Wed – 3 miles, Sun – 6.5 miles + (3 Cross)

Week 8 (7): Fri – 3 miles, Sun – 4 miles + (4 Cross)

Week 9 (16.5): Tues – 4 miles, Thurs – 4 miles, Sun – 8.5 miles + (2 Cross)

Week 10 (3): Tues – 3 miles + (4 Cross)

Week 11 (15): Wed – 2 miles, Thurs – 3 miles, Sat – 10 miles + (4 Cross – 3 were yoga!)

Week 12: Mon – 4 miles, Wed – 3 miles, SUN – 13.1!

 

Be sure to go to my running partner’s blog and wish him luck! I’m going to run with him and pace him – and he’s going to *KILL* his last year’s record!