Fitness

5 Easy Vacation Workouts

March 4, 2017 by Asia

Working out on vacation can feel like a chore. When I’m at home and in my routine, I find it sooo much easier to exercise. When I’m on vacation, however, I often find myself wishing I was doing more to stay active. I always feel better when I move my body! For that reason, this post is partially for you and partially for me to get my butt back in gear. ; ) Here are 5 easy vacation workouts that I hope will inspire movement!

1. Run, walk, or hike
Running is one of my primary sources of fitness (and sanity) at home, but I don’t feel comfortable doing it alone in foreign countries. It just isn’t as popular or common in some places. When I do find a running buddy, I pick a safe path and try to get in 5k or 30 minutes of cardio.

If you’re not a runner, why not go for a walk? There are free walking tours in nearly every big city which can be a great way to meet other travelers. I’ve often learned more about a place listening to a local during a walking tour than I have in a guide book. My guide in Medellin was around my age and lived there during the Pablo Escobar years. It was so sad yet informative to hear what had happened to a local family firsthand.

If you’re more of a nature lover or find yourself somewhere a bit more off the grid, find a local hike! It doesn’t have to be an all day endeavor up a volcano or mountain. Some of the best hikes I’ve done have been easy ones with friends.

2. Swim or Surf
If you’re near the beach, a lake, river, or pool (and know how to swim), hop in and go for a dip! I don’t travel with goggles so it’s hard to swim laps. Try these moves instead: run in and out of the ocean with high knees, tread water in a pool, try to swim upstream in the river (if it’s safe!)

Surfing is a really fun activity if you’re looking for a bit more adventure. I have to take lessons every time I go out because I am an extreme beginner, but it’s always worth it.

3. Yoga
One of my favorite workouts, I love how this one can go with you anywhere. Inquire about local classes in the city or see if they offer yoga at your hostel/hotel/resort/private island. If you can’t find a class, don’t fret! There are plenty of online courses on YouTube or check out Cody. They have an assortment of free classes for all levels from a variety of instructors.

4. Ride a bike
Renting a bicycle can be the perfect way to explore a new area and it might not even feel like a “workout” while you’re doing it…You’ll feel like a kid again! Grab a buddy and rent a bike from a local shop or hostel, or go solo like I did when I explored Ometepe Island, Nicaragua.

5. Bedroom circuit
If exercising outdoors isn’t an option, or if you just want to get it over with in the privacy of your own room, try a mini circuit that doesn’t take up any space! There are plenty of equipment free workouts available on Cody, YouTube and Pinterest. You can also come up with your own basic circuit and include moves like burpies, jumping jacks, squats, push-ups, and stretching. Check out this one Self Magazine that I’ve drawn inspiration from! It’s only 7 moves, and they can be done anywhere.

What do you think of these 5 easy vacation workouts? I know I always always always feel better after a good sweat.

What other ideas do you have for easy vacation workouts? Let me know!

Ecuador: Where it all began

October 2, 2016 by Asia

After two months in Ecuador, I find myself in my final moments here. I didn’t know how many weeks or months I would call this country home; I didn’t even know much about Ecuador before I arrived. I didn’t come with a plan. I came to begin my journey by volunteering with kids in Quito, and then I would see where the road would take me. It turns out that there were some pretty great people volunteering at the kid’s camp, and four of us started traveling together to see more of Ecuador.

My new travel buddies Hannah, Heidi, and Ben (all Kiwis!)

The city where it all began

I made new friends and had weekend getaways in Mindo and Baños. I had nights out at ridiculous nightclubs and experienced a real “ladies’ night.” I relaxed in natural hot springs. I did yoga in an open air Shala to views of the Andes. I hiked through villages, met beautiful Indigenous children, and climbed to a crater lake nearly 13,000 feet in the sky. I volunteered with All Hands and built bamboo houses for those affected by the earthquake. I partied in the beach party town on my birthday weekend. I saw boobies. (The blue-footed booby to be precise.) I swam with fish while tortoises and whales swam nearby. I biked down a road full of waterfalls. I made new friendships that will last a lifetime. I lived.

house

manta-window-group

I traveled north. I traveled south. I went inland and back to the coast. I took more buses than possible to count. I slept in dorm rooms, bunk beds, and tents on the beach. I had $2 lunches and ate #allthecarbs. I spoke English. I spoke Spanish. I spoke way too much Spanglish. I met travelers from New Zealand, Australia, Germany, Poland, France, England, Spain, Italy, United States, Canada, Ecuador, Venezuela, Colombia, Argentina, Brazil, and Mauritius…just to name a few. I’ve already had the time of my life, and my travels are just beginning.

Soon I will head north with Hannah on 30 hours of bus rides to begin our stay in Colombia…a country that I’ve heard so much about and cannot wait to experience for myself! I am really beginning to appreciate this slow style of travel and immersion in a country. Two months in one place still doesn’t seem like enough, and I know I will miss this place I’ve called home for the past 9 weeks.

Ecuador, you’ve been so good to me. Thank you for the experiences and for all the memories. Nos vemos. There is still so much of you left to explore.

local-ecuadorian

Turning to yoga

August 20, 2015 by Asia

Last year I tied a neat little bow on endurance training when I completed my first Boston Marathon and decided I was ready to take a break from long distance running. I never thought my break would continue this far into 2015. This will be the first time in four years that I haven’t run a marathon! I’m not sure how I feel about that, but it’s the way the year has unfolded so far. During this transitional time, it turns out that I discovered something else amazing. I discovered yoga.

On my mat at Yoga Tropics. I love the wooden floors.

I’ve practiced yoga on and off for years but never prioritized it. I used it as a way to stretch and stay healthy during running, Ironman triathlons, and various at home fitness programs which took up most of my time. Today, I find myself going to yoga several times per week, trying a variety of studios, and sometimes taking multiple classes per day! It’s safe to say that this is the year of yoga and it has done a lot for me. The more I learn, the more I want to completely immerse myself in the practice. (Sometimes I daydream of opening my own yoga studio…)

Yoga in the grass at the Wanderlust festival. I felt pretty hippy.

I have taken a variety of traditional and not so traditional yoga classes including hot, vinyasa, asthanga, arm balancing, stretch, aerial, buti, sculpt, and barre. I’ve been inside, outside, upside down, at festivals, solo, and with groups of friends. I get excited knowing that there are endless possibilities with my yoga practice.

Post buti yoga class

Since yoga is very prevalent in my life right now, I have tried to learn more about it. Turns out, yoga has soooo many benefits. More than I even realized! Aside from the more obvious ones of increased strength, flexibility, and a state of calm, here are some of my other favorites.

YOGA….

– Relaxes your system

– Makes you happier 🙂

– Helps you sleep deeper

– Gives you peace of mind

– Encourages self care

– Gives you inner strength

(Source: Yoga Journal’s article 38 Health Benefits of Yoga)

Still need convincing? Check out this article about how important it is to give yourself a break in life. Something that I have taken with me: “The cheapest, easiest, and most portable yoga tool we have is our breath. Simply by paying attention to one breath at a time, you reduce stress, concentrate better, and become more present.” Breathe deeply, friends!

I’ve being using my Wildfire Life membership to take unlimited classes at various studios in Southern California. UNLIMITED! It’s perfect for someone like me who can get on a roll and take 3 classes/day or who wants to only go to the same studio over and over for a few weeks before changing it up again. (Normally I only take 1 class/day but I like to take advantage on the weekends!) To check it out and get 1 week FREE and $10 off a monthly membership, you can use my personal referral link: 🙂

https://wildfire.life/referred/p88n48

I promise you’ll love it, and if you live in SD you can come workout with me! Nicole uses Wildfire too, and we love exploring new classes around San Diego together when we aren’t off running or hiking.

The yoga studios I’ve tried so far in the San Diego area (and counting) are:

– Yoga Tropics: A hot yoga sanctuary just down the street! This is where I took my first ever hot yoga class and fell in love with yoga all over again. I also like to take yoga sculpt, yoga barre, and vinyasa here. I’ve made friends with the teachers and love the community in Encinitas.

Ready for the triple threat: yoga barre, HIIT, hot yoga

Ready for the triple threat: heated yoga barre, HIIT, hot yoga

– Trilogy Sanctuary: Picture floating above buildings in downtown La Jolla with a sunset and an ocean view. This is what aerial yoga is like here! They also offer traditional classes and have a delicious vegan cafe which I am obsessed with. It is seriously so good. I can spend hours hanging out here.

Hello world.

– Sonima Wellness Center: Perfect for beginners because it isn’t heated and they offer a beginner yoga class on Sunday evenings which I recently took my parents to! They also have a juice and smoothie bar and raw vegan food that I am obsessed with. How is it so good?!

Raw coconut wrap deliciousness

– Mantra Yoga: Heated and non-heated classes plus a juice bar in Carlsbad. (Side note: I think I’m addicted to juice bars.) Nicole and I like to come here for the beginner class together since she’s feeling quite pregnant nowadays!

Post class smoothie!

– Vinyasa Arts: This place is legit. I’ve never seen so many handstands encouraged in 1 vinyasa session! One second I was practicing my tuck handstand jumps, the next the instructor had me holding the pose. Success! Classes can get advanced here but it’s very playful and free-spirited at the same time. Located in Cardiff (next to an acai cafe #justsaying.)

– YogaSix: I was really into the deep stretch class in Carlsbad on Sundays earlier this year.

– Inhale: This is a very unique studio in downtown Del Mar with no mirrors where you practice facing each other. You are forced to truly focus on the inside of your practice. So zen.

– Riffs Yoga: An outdoor studio and guitar shop in downtown La Jolla with a Southeast Asia feel to it. (At least that’s my takeaway after practicing a bit in Bali last year!) This is where I tried yoga to live music and that was pretty special.

– Yoga80: I tried my first arm balancing class here in Carlsbad. It’s cool they offer that as a weekly class because most studios only offer paid workshops.

– Core Power Yoga: This was the first yoga studio I tried in San Diego and it has grown immensely since then. This is where my love for vinyasa began!

I still enjoy running with friends and recently went to a run/yoga/brunch meetup in LA with some of my Oiselle teammates. I started 2015 with a run EVERY SINGLE DAY in January as a new year’s resolution with Nicole! Running will always hold a special place in my heart and over time, I know I will find more balance between yoga and running. They both have incredible things to offer.

Oiselle teammates post run + yoga sesh

There is nothing like completing yoga after a stressful day at work or practicing first thing in the morning to get in the right mindset for the day. After yoga, I feel like I can take on anything the world may throw at me and I think it makes me a more patient, kind person. I’ve been going through a lot this year so that says something.

Bali is beautiful.

Yoga is about connection. Yoga teaches you to be present. Yoga opens things inside of you. I truly believe there isn’t anyone out there that can’t benefit from yoga.

Namaste.

Do you practice yoga? What are some of your favorite benefits? Studios?

Staying Fit Until The Next “Big” Race

May 3, 2015 by Asia

After I ran Boston Marathon last year, my exercise regimen was put on the backburner. I usually take a break after a big race, like the Ironman or full marathon, because I feel a sense of burnout from doing the same exercises repeatedly. Once I feel refreshed again, I start training for a new event and pick it up. (Clearly I need lofty goals to stay motivated!) Well, it has been one year and I still haven’t signed up for the next BIG thing because I can’t decide what to do! 50k trail run? Re-qualify for Boston? Destination marathon? The possibilities are endless!

Inspiration from the locker room at Rhythm + Power spin studio

In order to stay motivated, fit, and sane in the meantime, I found that I enjoy taking a variety of classes in addition to running 3+ days/week.

Yep. Those are my feet.

Luckily that’s when I found out about Fitn – an app that let’s you take classes from a variety of studios in your area through 1 membership. This couldn’t have come at a better time. I can take yoga, spin, barre, dance, pilates, bootcamp, and more without having to commit to multiple studios! Whaat? I cancelled my gym membership and so began my obsession with fitness classes.

Nicole and I have been taking barre before work together. We’re still running buddies during the week too!

Carlsbad 5000 race rocking our Oiselle jerseys

Coastal running date

I’ve always been someone who throws myself completely into whatever I’m doing, so literally every class I take, I find myself getting super excited about it and wondering how I lived without it in the first place. (Did you know there are heated yoga barre classes?)

Seen at a Fitn community event

Cross-training has been a great way to keep my conditioning up while taking a break from the intensity of full marathon training. I’ve met some like-minded fitness enthusiasts along the way and rediscovered my passion for dance. My sister Skye and I take weekly hip hop classes together now, and I’ve even tried ballet bootcamp! I also practice yoga and join guided meditations to keep calm, and I’ll do a spin class when I really want to work up a sweat.

I’ve been used to people calling me crazy when I’d go out for 90 mile bike rides and 20 mile runs, but now that I’m exercising for FUN (while sometimes taking up to 3 classes/day…) I hope that more people will join me! There’s no class that I won’t try at least once. 🙂

What’s your favorite way to stay motivated and fit in between big races? What race should I sign up for next?!

Hill Training For Runners

February 19, 2014 by Asia

Guess what? I ran 3 miles this morning without any foot pain! Woo hoo! On the road to recovery and Boston Bound! Positive thoughts here today. 🙂 To celebrate, I wanted to share some of my favorite hill drills with you because hopefully I’ll be running them again soon. Honestly, I miss running hills! Hill training has been a decent part of my training plan this training cycle to make me stronger, and when I think of Boston, I think of “Heartbreak Hill” so this is a good mental training exercise for me as well. There is something so satisfying about finishing a hard hill workout.

Visiting Heartbreak Hill Running Company over Christmas vacation in Bostno

Visiting Heartbreak Hill Running Company over Christmas vacation in Boston! Of course I bought a t-shirt and then drove the hill.

No matter what race or distance you’re training for, running hills is a great way to change it up and become a well-rounded runner. There are also many benefits including stronger quads, hammys, glutes, calves, hip flexors, increased lung capacity, mental toughness…you get the picture. If you’re having a tough time deciding which hill workout to try, Competitor Group posted an informative article that can help you decide how to incorporate hills into your training plan. Just remember to keep good form and run tall! I have a tendency to collapse as I’m running…not good form. I need to work on that. My coach, Beth Gerdes, has given me a variety of hill workouts that are very sweaty and satisfying, and here are a few of them.

Short Hill Workout/”Sprints”
Duration: 1 hour
Type of hill needed: Very steep incline (7-10+%)
Workout: Easy 2-3 mile warm-up. Complete 10-12 x 30 second hill SPRINTS. Rest 1 to 2 minutes between each ascent with easy jogging. Complete your run with cool down miles up to 1 hr.

Long Hill Workout
Duration: 1:15
Type of hill needed: Challenging grade (pick your pain), and long. (San Diegans, I like to do this one up Torrey Pines – inside track at 8%! Outside is 5.5%.)
Workout: Easy 2-3 mile warm-up. Complete 5 x 5 minute hills with 2-3 minute recoveries (jog down hill). Effort level should be high, but HR should stay at 88% or below of max HR. Cool down easy jogging 20 minutes.

View from Torrey Pines during a gorgeous sunset. Almost makes the hills hurt less.

Treadmill Workout: “Gradual Incline Hills”
Duration: 1 hour
Type of hill needed: None. Just a treadmill! Perfect when you don’t have a hill nearby.
Workout: Easy 2 mile warmup (treadmill at .5% or 1% incline). Complete 3x 7-minute “hills” – beginning at 1% grade. Each minute, increase the grade by 1% until you run the last minute at 7%. Do not change speed! Rest 5 min between hills at the same speed, but incline is down to 0%. Cool down to 1 hour at incline .5% to 1%.
Note: This workout can be changed to outside if necessary: Run 3×7 minute hills of 3 to 5% grade or 2×11 minute hills

Driving towards the finish line of Boston Marathon! No more hills here. 🙂

What’s your favorite hill workout?

Time to get honest. Marathon training with a foot injury.

February 17, 2014 by Asia

~~I think~~ I have a foot injury. There. I said it. I started developing pain on the inside of my right foot above my arch on Saturday, January 25th. On Sunday January 26th I did a long run anyway, and didn’t mention a word about the gradually increasing foot pain that developed towards the end of my run. Then, on Monday morning January 27th I woke-up to a visible bruise on the spot of the pain. Shit. And this is how my foot injury developed.

See that bruise on the top of my foot there? Yeah. That.

I haven’t said a peep on here since Christmas. At first it was because I was so busy loving and living life! I didn’t make the time to sit down and blog about Boston Marathon training, working with a new coach, living life as a fiancée, or wedding planning. I still want to blog about all the joyous things in my life, but I’m going to save that for another day. Today, I’m ready to admit I have a problem. A foot problem.

Week 1: Denial. Inner monologue: Oh just a bruise from my new custom orthotics. I ran really hard and fast on Saturday, and I probably got a bruise from all the pressure I was putting on my orthotics which weren’t allowing my feet to collapse like they wanted to. A bruise is no big deal. At least it’s not a REAL injury like last year.

My coach told me to take 3 days off from running and then reassess because taking 3 days off is better than taking 3 weeks off…

Week 2: Worried…but I only skipped certain runs. I still did a 10k. I just ran through the pain the last half because it “wasn’t that bad”. Sound familiar? (I’m an idiot.)

Cardiff Kook 10k

Week 3: Panic. I finally decided to call it an injury and I’m not running until the pain goes away. I got my foot looked at by a professional, and have been rolling it on a frozen water bottle and popping pills to reduce the inflammation. I’m RICE’ing, spinning, ellipticalling, aqua jogging, strength training, massaging, stretching, and resting. I’m also stewing. Whyyyy is this happening to me, again?

Foot pain isn’t new to me. If I think back to my very first marathon in 2011, I remember experiencing foot pain a couple of weeks before the race. Luckily it wasn’t serious enough to keep me from the start and finish line. Then in 2012 when I was training for what turned out to be 1 full marathon, and 2 Ironmans, my foot pain got serious. Luckily I had a coach to keep me on track and I filled my time with other workouts and ART sessions. 2013 guess what? Foot pain resurfaced, but I still managed to train through it and PR at Eugene and achieve a Boston qualifying time, even though my coach cautioned me that I would probably hurt myself. Yep. I was in 1 million pieces once I crossed the finish line, bawling my eyes out, and I could barely walk for several days after that. (Whatever. I PR’d!!) Late 2013 I finally invested in pricey custom orthotics (thanks mom!) after much persuasion. In 2014, orthotics caused me to develop new foot pain. Different spot. Different foot. WTF? My feet hate me. (Long story short, my feet are hyper-mobile and kinda cray cray.)

So now what?

First of all, I’m updating my custom orthotics because those clearly aren’t working for me. I’m training without any orthotics in the meantime, and I can tell it’s making a difference. Definitely less of that “bruised” feeling.

Mentally, I’m going back and forth between optimism (I can still break 3:30 and PR at Boston! All this rest is good for me!) and severe pessimism (I’m not even going to be able to finish Boston because of severe foot pain at mile XX.) Physically, I have no idea if I’m doing enough to nurse my foot back to health (RICE, stopping running) while simultaneously trying to train for my first ever Boston Marathon which is now only a short 2 months away. Looking at the BIG picture, if I don’t PR, it won’t be the end of the world. If I can’t even make it to the starting line due to an injury, however, well that will be an entirely different story, so I’d prefer not to think about that.

If you’ve ever suffered an ongoing injury, I’m sure you can empathize with me right now. It feels like taking time off from running is the worst thing in the world. But when I start to get down, I try to fill my head with positive thoughts to put things into perspective. (I’m getting married this year! I already qualified for Boston, and I get to run it this year! Life is good!!)

Thanks for listening to me get honest and admit that I have a foot injury. Same story. Different year. Different foot. Training with a chronic injury is a real problem that so many runners face, even though I really wish it wasn’t. So what have I learned this time around?

Don’t push through the pain, no matter how insignificant you think it may be.

Back to my RICE, and hopefully, the road to recovery!

What do you do to keep yourself sane while sidelined from running due to an injury?

This dishes holder is actually much better served as an ice bucket

Getting my TUCK on at Studio Barre

June 11, 2013 by Asia

Studio Barre entrance

I recently tried a week’s worth of barre classes for the first time, and Studio Barre was my gracious host. I didn’t know what to expect, but I’m always up for trying new workouts and pushing myself outside my comfort zone, so I was ready to give barre a try. After getting guidance from the website on how to dress, I put on fitted pants and a tank and brought a variety of socks with me, not realizing you get free ones to use at your first class! (Note: Grippy socks are very necessary on hardwood floors. Make sure to get a pair! Going barefoot is not encouraged.)

Studio Barre is located in the La Costa area and offers 60 minute barre workouts 7 days/week. A barre workout is ballet inspired with an actual bar, but you don’t have to be a dancer to reap the benefits. (I did, however, have flashbacks to my early days as an awkward ballerina!) The class promises a dancer-like body without years of technical training, creating definition in your arms, giving you a lifted booty, and sculpted lean thighs. This sounded partciularly appealing to me going into bikini season! More importantly, and less shallow of me, I was looking to improve my posture and strengthen my core since these are two areas I need to work on as a runner.

Looking in on 1 of 2 studios

I showed up early to my first class on Sunday, and everyone was very welcoming. The girl at the front desk loaned me some complimentary socks, walked me into class, and introduced me to the instructor. Newbie alert! She helped me get set up with all the necessary equipment: mat, ball, 3 lb weights (you can use more or less), blue band. I also had a bottle of water and towel, both which came in handy. I positioned myself up front next to an instructor who was sitting in on the class so I could copy her moves. There was a large mirror in the front, and smaller mirrors in the back of the room. I started to wonder if I was in ballet class again…

The music started and a very fun and peppy instructor gave us our moves to the beat of a blaring pop song. Definitely not ballet class! The 60 minutes were divided into several sections, and I’m by no means an expert on the structure, but these were my takeaways.

1. Warmup

– Standing: high knees with some oblique twists and ab work…gets the heart pumping and abs engaging

– Mat work: Standard pushups, yoga side plank, traditional plank with movement, triceps pushups and dips…gets the arms shaking and the abs still working

– Standing: triceps extensions with weights…puts the arms to shame

…You call that a warmup? I was wide awake after that and pretty humbled. This was going to be tougher than I thought!

2. Main Set broken into several sections (quads, calves, butt, abs)

I took 4 classes (Sun/Tues/Thurs/Sat) and had a different instructor each class, allowing me to experience a little variety in each session. (There are no different types of classes.) Some of the bar work included a ball squeezed between my thighs. Other times, the ball was positioned behind my knee as my leg was lifted in the air. (I kept dropping it.) We did a lot of tucking (air humping), squeezing, holding, and lifting. The movements were teeny tiny but very challenging. I was on my highest tippie toes for a lot of it, and my legs were begging for mercy, sometimes shaking uncontrollably. (Note: Do NOT run before this class.) The instructor was always involved, correcting my form when necessary. A little change made a big difference. I had to stay very focused to make sure I was doing everything correctly, but this made the time go by quickly.

We did some stretching throughout the main set, but I would have liked a little more. My body needed it! When we went into our optional splits, I was so far from a split it was obvious to me that I had developed a runner’s body (aka tight hips). Remember that time when I could do the splits? Yeah, that was a few years ago.

After most of class went by, we got on our mats for ab work. Sometimes there was no equipment; other times I used a band or ball. I couldn’t get through an entire set perfectly and would have to modify or take breaks. Now, this is coming from a girl who used to do P90X Ab Ripper like nobody’s business. Clearly I need to get my abs back!

3. Cool down and stretch

The last few minutes we got to stretch our legs and hips and do a few moves that I remember from my yoga days (happy baby). Class always finished with a big round of applause for all our hard work which I thought was a nice touch.

Post Class

There was complimentary coffee, water, and light snacks like almonds and apples in the shop area. FREE COFFEE, people! You have no idea how excited that made me.

Coffee bar

After my first class, I knew I could get addicted. I was excited to be doing group workouts again after many solo runs and was challenged in each session. I was also having FUN, loved the music, and loved the community of women (and a couple of men) it brought together. The commentary coming from the instructors was priceless, and I could tell they enjoyed being there. (The shallow part of me also wants to see what this will do for my bikini body…Vegas in 5 wks!)

I’m also pretty sure I could fit this into my running regimen a couple of times per week as a strength and core workout. I’ve run before class and after class, and it makes the most sense to separate the 2 workouts by AM/PM or at by least 1 day. The only part that is slightly disappointing to me is the lack of showers, so I can’t get ready there and go straight to work in the morning. It might make more sense for me to try an evening workout, but then I have to suffer through extra rush hour traffic. I need to iron out those details, but I want to make it work.

It doesn’t matter if you’re a newbie like me or a seasoned pro, these workouts will leave you tuckered out and coming back for more. That being said, I need to sign up for some more sessions!

Have you ever tried a barre workout?

Aqua Jogging for Runners

March 7, 2013 by Asia

Let me start off by saying that aqua jogging is one of my least favorite workouts, but sometimes it’s a necessary evil. If you’re lucky, you haven’t had to do this workout. If you’ve pushed through an injury or have noticed some weird aches and pains on your feet, knees, or joints, however, you should consider giving aqua jogging a try. It could really benefit your training.

The first time my coach asked me to do it was during Ironman training when I had a foot injury and needed to simulate my long run. Then just yesterday he asked me to do it again as part of my marathon training this week since I started experiencing foot pain again. (Don’t worry – it’s in a different place, and I think I just irritated it at Disneyland!) I’m all about transparency with my coach, but I was dreading telling him about my pain because I just knew aqua jogging was coming!

I went to Disneyland over the weekend! I think all that walking sparked my foot pain.

I think all that walking around the theme park sparked my foot pain. What do you think, Bullseye?

So, what is aqua jogging? According to Livestrong.com, “Aqua jogging is an alternative to running that preserves your joints and especially your knees. The activity takes place in water, as its name suggests, and practically eliminates any jarring effect. The exercise can be performed if you have knee or other joint pain, if you’re going through rehabilitation, or if you simply want to switch up your workout routine with something different. Your body is vertical, with your chest, torso and lower body underwater and your shoulders, neck and head out of it. Some aqua joggers choose to wear a flotation belt around the waist, but this is not required. The legs do a jogging motion under the surface. To avoid touching the bottom of the pool, which can interrupt the jogging motion, it should be done in deeper water. The arms either remain still or move in a jogging motion.”

Honestly, I always thought aqua jogging was for the elderly or for those that were undergoing physical therapy, and I pictured wearing a flotation device while jogging in the pool. That is indeed one way to do it. That is not the way my coach had me do it.

These fit athletes get to wear a flotation belt? Not fair!

The times I’ve done it, I had the glory of going in the deep end of the pool with no flotation device, keeping my head and shoulders above water, running laps back and forth for anywhere between 45-120 minutes. That, my friends, is aqua jogging for runners and triathletes.

Aqua jogging is a good option to incorporate in your marathon training plan because:

1) It simulates all the motions of running without the impact on your body. (It’s very different from the elliptical because you still get to run!)

2) It gets your heart rate up.

3) You can do it with an injury, so you don’t have to stop training. (Check w/ your coach or dr first, of course.)

4) It builds mental toughness. (Seriously, I am ready to get out after 5 minutes.)

Tips for a positive aqua jogging experience:

– Pick a pool where you can jog without touching the bottom, even if it means looking silly next to someone in master’s swim like I did today.

– Hydrate! Place a bottle of water by the side of the pool so you can grab it when you get thirsty. Add nutrition, like GU, if you’re simulating a long run.

– Wear a watch and stick to your planned time.

– Wear a waterproof music device. I don’t have one but always wish I did because this workout can become very tedious.

– Make friends with your lane mates. Maybe they will splash you less.

Overall, I’m glad there is an alternative to running that actually simulates running without the pounding effect because I stress out when I have to miss a workout in my training plan. I also know I shouldn’t push myself and risk long-term injury which can happen if I were to keep running with pain of any kind, so this gives me a way to keep training safely.

My coworker told me her cross-country coach used to make them do aqua jog sprints in the water with their running shoes on, so I guess it could be worse!!

Have you ever aqua jogged? Did you like it?

My 2 Year Fitness Journey

February 4, 2013 by Asia

When I started this blog on Feb 2, 2011, I said “I never want to stop training!” Two years later, I still haven’t stopped. It is my 2 year blog anniversary (happy blogiversary to me!) so I’ve reflected on my posts and included some of my favorite training milestones from the past 2 years. Browse the titles and pictures, or click on a link for a deeper dive into my fitness journey. I’ve come a loooooong way. Thanks for coming with me!

“My 18 Week Fitness Journey” (My very first blog post!)

One day, I basically woke up and went from 0 to 60. I wasn’t always a workout freak, and I HATED my first half marathon (November 2008). I came back around in 2010 when I trained for and completed my second half marathon and found a new love for running…and P90X…and many other things! The possibilities are endless when you shift your mindset.

Day Zero (Aug 2010)

P90X Results

Jeremy and I did P90X together two different times, and saw fantastic results both times. I have never been more muscular than when I did P90X. I could do 50 push-ups and 7 pull-ups. What?! Beast mode.

P90X Masters!

I’m a marathon finisher!

Nicole and I crossed the finish line of Rock n Roll marathon together in 4:01:59. It was a great experience, but I always knew I’d do another one to prove (to myself) I could break 4 hours.

About to get on Highway 163

Celebrating our Finishi with Meb - The Half Marathon Champion

Celebrating our Finish with Meb (June 2011)

Beginner’s Triathlon (My first triathlon EVER!) and My First Sprint Triathlon

The pictures of me from my first practice triathlon are pretty hilarious. I didn’t own any of my own gear, and had barely just learned how to swim and bike again. I couldn’t even swim the 300m without a combination of floating, breastroke, backstroke, and finally, freestyle.

Slowly getting off the Bike

Before my First Sprint Triathlon (July 2011)

Insanity Results & My Half Marathon PR (1:51)

Insanity is one of my favorite at home fitness programs because it doesn’t require any equipment so you can take it with you anywhere. It also got me the closest to a six-pack and crush my half marathon PR!

Insanity “After” & “After” AFC Half Marathon! (Aug 2011)

Surf City Marathon Race Report – a big PR of 3:49!

Nicole and I set the bar for our second marathon at sub 3:50…not sub 4 hours as previously mentioned…and we did it!!

So nervous! (Feb 2012)

My current marathon PR is 3:49, and I need to go sub 3:35.

Mile 10

My First Half Ironman! Oceanside 70.3

I almost cried before we started; I was still so scared of the swim and the bike!

Body Marking

A moment of pure joy (March 2012)

Almost an Ironman: Ironman Coeur d’Alene Race Report

I will never forget my first Ironman attempt and DNF. I learned a lot about myself that day.

At least I conquered the swim! (June 2012)

Ironman Cozumel Race Reports: Swim, Bike, Run

I will also never forget the day that I became an IRONMAN!!! Never give up.

Ironman FINISHER!!! (Nov 2012)

I can’t wait to see what the next year brings!

What’s your biggest fitness milestone?

Ironman Cozumel: The Run & The Finish

December 30, 2012 by Asia

Call me crazy, but the marathon was my FAVORITE part of the day! Why? For starters, I love to run; it’s a passion of mine. It’s also my fastest leg of the triathlon – I passed 244 people! Finally, the crowd support was UNREAL. I had never seen anything like it! The fans and the people of Cozumel made my day, and I had an amazing time on the run course.

Sneak peak of one happy triathlete, steps away from the finish line!

Looking back on it, I think I was slightly disoriented off the bike. For starters, after I got my transition bag, I went the wrong way trying to locate the changing tent. (It was right in front of me.) I did a quick change into my hot pink top and cute running skirt, and then wasn’t sure if I was supposed to turn right or left once I crossed the timing mat. A couple of women were behind me during all of this and asked “Will you be doing another one?” I immediately said “No, I’m retiring my bike!” They had similar thoughts. (Side note: It has been 1 month since my Ironman, and I still haven’t gotten back on my bike! Break time!)

Shortly after leaving T2, I was greeted by thousands of screaming fans packed on a narrow street, complete with a drum circle, choreographed dancing, thunder sticks, and more. It was loud, chaotic, and I loved it. That definitely woke me up!

Just leaving T2 and hitting the timing mat to begin my run. I look kinda out of it. And had sunscreen globbed everywhere.

How’s my pace? Heart rate? Looking good! And check out those bike shorts tan lines!

Those were the only 2 pictures that were taken of me on the run course, and they’re right after I exited T2. Apparently the photographers retire once it gets dark, and I only had daylight for the first half of my first lap!

Course Profile:

The course is 3 flat out and backs through downtown Cozumel, approx 8.6 miles each. Sections of the road are stone which get slippery as the night goes on. Run splits are only recorded at the halfway point of each lap, and the course officials write down your bib number on a piece of paper at each end. Unlike the bike course which was 3 large loops around the island, you actually get to see everyone on the other side of each lap. This was the first time I saw Jeremy since the swim start!

Lap 1: Split 4.3 miles / 10:36/mi

I spent most of lap 1 making sure I wasn’t running too fast. Anytime I saw my pace drop into the 9’s, I pulled it back into the 10’s. I had heard wayyyy too many horror stories about the run course going terribly wrong, and I was determined not to let that happen to me. My #1 goal for the marathon was to run the entire way – a feat that many people said could not be done. I spent the other part of lap 1 diligently hydrating and looking for Jeremy. I was SO excited to see him, and didn’t want to miss his beautiful face! I finally spotted him sometime before I hit my halfway point of lap 1. We stopped and gave each other a big hug. He asked me how I was doing, and I shrugged. I wasn’t sure. I didn’t feel bad, but I didn’t feel good. I think I was just tired. He said “This is hard, huh?” I said, “Yep.” He said I might catch him but I never did. He was having a good run! Much better than his experience at Coeur d’Alene!

Run, Jeremy, run!

Shortly after my Jeremy sighting, I recognized a girl from our local bike shop, and we started running together. (I wish I could remember her name!) She told me it was her final lap and asked if I was on my last lap too. I laughed, and said no. It was lap 1 for me. The crazy part in all of this? She was on her honeymoon AND was beating her husband! (No, I do not secretly want to do an Ironman on my honeymoon one day. Don’t get any ideas!) I stopped for my only port-a-potty break on the marathon and let her go on her way.

A Note about Ironman Cozumel Aide Stations

The water is handed out in a plastic baggie, not in the traditional paper cups. It takes a moment to get used to it, but once you do, it’s the best thing ever! You bite a hole in the baggie, and the water comes out in a drinkable stream. It’s convenient and holds more water than a traditional Dixie cup. I would run with one for a while, alternating between drinking it and pouring it on my head to stay cool. Good idea, Mexico!

The first 5 miles were HOT but went by quickly. The course was still packed with athletes, and the crowd was out in full force. The sun set on my way back into town, and then it was dark. Finally, a break from the heat! It never rained that day.

I saw my parents for the first time in the main part of town at the bottom of lap 1. It was hard to find them in the large crowds, but I never missed them! They were screaming for me, telling me I could do it. I high-fived everyone and ran through a narrow tunnel of hyper locals with thunder sticks. I don’t think more than 1 or 2 runners could have fit through that section at once. The crowd was in my face, giving me every ounce of energy they had, pushing me along the run course onto lap 2. “Si se puede! Si se puede!”

Lap 2: Split 13 miles / 11:14/mi

At the beginning of lap 2, my dad said “Last lap?” Haha. Umm no…2 more to go! Jeremy, however, was on his last lap! I was still in good spirits, but my mind and body started thinking about walking a little bit. I saw more and more walkers and less runners as the night went on, but I told myself I would not start walking.

The crowds thinned as I left the main part of downtown and headed into the park area. My favorite crowd out there was a group that was blasting really catchy music. While running, I pranced to “Gangam Style”, did the “Macarena” and sang the “YMCA”. Anything to keep me going! I think they appreciated my awesome dance moves. (Have you ever tried dancing while running? It looks pretty ridiculous.)

I saw Jeremy near before the turnaround point again and wished him a great finish. He yelled “Don’t forget your nutrition!” He was right. I wasn’t eating very much. I took a GU on the spot and ended up eating 4 GUs total throughout the marathon. I also had a few cups of Gatorade. I tried drinking the Cola, but that repulsed me since I’m not a regular soda drinker. I had a couple of orange slices, but after one sour one, I was done with them. The pretzels were far too dry to choke down. I never felt hungry or light headed, so I figured I was ok. Looking back on it, I should have eaten more since I also started skipping calories 5 hours into the bike, and I got lucky that my lack of calories didn’t send me into the pain cave. (My coach lovingly called me a freak after hearing this and said there is opportunity on my next one…Ah hem. Assuming there is a next one, Coach!)

J crossing the finish line, beating his last Ironman finish time by 1 hour!

J crossing the finish line, beating his last Ironman time by 1 hour!

Lap 3: Split 21.7 miles / 11:38/mi

This probably goes without saying, but the hardest part of the run was lap 3. It’s hard to explain the mental state I was in. I was still happy to be running vs. cycling and knew I was almost done, but my heart sank a little bit when I went from lap 2 to 3. I could actually can SEE the finish line every time I started a new lap. Lucky enough to be finishing? Make a left turn and head down the home stretch! Not finishing yet? Make a U-turn and head into the darkness, away from the bright lights, the crowds, the glory. (Ok that’s a little dramatic, but true!) I saw my parents one last time and knew I’d see them again soon enough at the finish line.

My watch died and I had no idea what my pace was, but I could tell I was slowing down. I kept running, but at a slower pace. Everything from my hips down hurt. A lot. Every fiber inside of me was yelling, “Walk!! Everyone else is doing it. Just waaaalk!!” I went for stretches at a time when everyone I saw was walking. In fact, they were impressed that I was still running, so that gave me more ammunition to keep at it, no matter how hard it got, and no matter how slowly I was running. I periodically poured water on my head to stay alert and kept moving forward. I encouraged others to run and got them to for a little bit, but no one would keep running with me. So, I passed the time was by playing leapfrog with a Russian. (The guy was running with a bright yellow shirt that said RUSSIA.) I jogged slowly past him as he walked, and then he would run by me a little ways and start walking again. Then I would slowly jog by him again. Repeat. Sometimes we would run together and keep conversation. That definitely helped, but lap 3 was by far the slowest lap. There weren’t many people left on the course, and the crowds were thinning.

When World Champion Chrissie Wellington races, she dedicates each mile of her run to someone, and when I needed some inspiration that night, I decided to do the same. I dedicated one to Jeremy who was always by my side for my entire Ironman training journey, no matter how cranky I got. I dedicated one to my parents who believed in me, came to both Ironman races, and financially supported me for race #2 so I could complete my journey. I dedicated one to my training buddies on “Team WODS” and knew they were tracking me on the course at that very moment. I dedicated one to my virtual blogger friend Page who wasn’t able to make it to the start line of her first Ironman due to an injury, but was already making plans to become an Ironman in 2013. These thoughts kept me running and helped me achieve my goal of not walking during the marathon. Thanks, guys!!!!! I couldn’t have done it without you!

Once I hit the turnaround point of lap 3, I was ecstatic. HOME STRETCH!!

Finish Line: 26.2 miles / 11:52/mi

The last mile was a happy mile. I was so proud of myself. I remember thinking that this was my longest workout EVER. I was almost an Ironman! I was ready to end my Ironman journey on a high note. I felt better than I thought I was going to, and I couldn’t wait to see Jeremy and my parents on the sidelines cheering me across the finish line. I became very aware of my surroundings because I wanted the finish line all to myself. (Good photo opp!) I had a good gap ahead of me and behind me and kicked my legs into gear for one final push.

Jeremy, Mom, and Dad were waiting for me at the final turn yelling “Asia! Asia!” I spotted them, and gave them my biggest smile and a wave. Then I proceeded to run down the final stretch with both arms raised overhead and a huge smile on my face the entire way.

Then, the moment I dreamed of. The moment I pictured over and over and over again in my head. The announcer said something so cool that I wish I had written it down word for word, but it went something like this:

“AND FROM THE UNITED STATES, HERE COMES ASIA SIMONELLI. MY, WHAT A BEAUTIFUL NAME. ASIA SIMONELLI – YOU ARE AN IRONMAN!!!!”