Asian sunrise...

Because I'm on the other side of the dateline, it will look like this workout occurred on Saturday, but really it's Sunday here.  I arrived in Kuala Lumpur last night, late, and know that in order to beat jet lag impacting my ability to function in meetings, I have to treat the local time with respect.  So, while my fellow travelers were burning the midnight oil overcome with energy after some 28ish hours of flying from DC, I was forcing myself to sleep.  My plan was to sleep in until 7 and then hit the gym.  Well, that didn't work out entirely because I was up around 6am.  Not too bad actually because I got to watch the sun come up over the pool gardens while I ran.

Now, prior to leaving DC, I read up on the increase in interest in running in Malaysia and know that there are dozens of routes mapped for Kuala Lumpur on mapmyrun.com, but I'm not yet sure exactly of the lay of the land, so a gym workout was in order.  I don't like the treadmill...basically its a torture device, but I sucked it up for 5+ miles this morning.  It felt great to stretch the airplane cramps out of my legs and get moving.  Let me tell you though...remember the heat I complained about in UAE a month ago?  Holy moly, we've got that plus massive humidity here in Malaysia.  We'll have to see how this goes the next several days.  I would like to try at least one local running route while I'm here if the schedule allows.

In the meantime, today's agenda doesn't begin until noon, which gave me some time to check out the hotel this morning.  Did you know they've got a hedge maze of their own, and a great pool?  I only got a photo of the maze but I got in a little reading poolside before time to get the suit on for the afternoon.  Happy trails!!!

Stats -

Miles:  5.1

Time:  26:47 + 20:00 (3.1 miles at 8:38 per mile, 2 miles at 10:00 per mile)

Location:  Fitness Center, Shangri La Hotel Kuala Lumpur

Feeling:  Hot and sweaty but the muscles were great

Stacie's Top Five...

I don't often run on the National Mall.  Visit, yes.  Run, no.  Many ask me why.  While a history buff at heart, and a monument lover, the allure of the Washington Monument and Lincoln Memorial hardly overcome the reasons I choose not to run through this symbol of freedom and constancy.  Tonight, however, I decided to give it a shot since its been several months since my last venture in that direction and see if my reasons still held true.  In fact, they do, and for those who question the sanity of my decision to run through residential DC instead of this fantastic open space I am providing my top five reasons.

5.  Running all the way to the Lincoln Memorial on an evening threatening rain puts me 2.5 miles away from the shelter of my office building or car.  Running through the residential areas up by the Capitol means I'm never more than 1.5 miles away. 

4.  The run includes coming back up the deceptive hill toward the Capitol Building.  Its not called Capitol Hill for nothing.

3.  You run the risk of being pelted by a kick ball or softball during the late spring and summer months when the competitive season is in full swing.

2.  The bicycle rider who is not only riding on the sidewalks of this relatively "bike on the road" friendly town, but weaves all over the sidewalk so that runners are restricted from passing for fear of finishing the run with tire tracks over their midsection.

1.  Tourists who walk five abreast on the narrow paths and refuse to yield to a single runner trying to squeeze out a foot of space to the right or left of the gaggle. 

So as you can see, this obstacle course - which rivals the best obstacles Warrior Dash or Spartan Race can put up - definitely does not allow me to find my meditative zone, which is one of the primary reasons I run.  I think I'll just keep the Mall for visiting the sites instead of running.

Looking forward, I'll be on planes most of the next two days, so I will be taking a break from the road.  Actually I could use the days off.  For one, I've been suffering through one of the perils of running in the rain last Sunday in the form of blisters caused by running in wet socks.  For another, my muscles need some time off.  Since I've already hit my goal miles for the month, this travel-imposed break won't set e back.  Yay.  Happy trails!

Stats -
Miles:  7.3
Time:   1:02:30 (average pace of 8:33 per mile)
Location:  the National Mall, Capitol Hill, Stanton Park
Feeling:  Pretty good, no stress relief though thanks to the tourists

Continuing with the cross training...

I had every intention of getting in 4-5 miles over lunch and then hitting the yoga class at the gym tonight. Well, it was for very good reason that the lunchtime run was shelved, or rather it wasn't shelved but I had zero breathing space in the schedule to accomplish it. I'm actually fairly excited about the why of it. If you have an interest in foreign policy, tune in to the Senate Foreign Relations Committee mark up tomorrow afternoon.

So the best daytime intentions aside, I needed to maximize very limited time this evening since I not only wanted to get in the yoga class, but also need to pack to leave the country again on Friday (I'm already behind in this regard. If you know me, you know I have a very detailed packing plan for every trip and the bag is usually ready to go several days ahead of time in case the schedule gets messed up). I made it to yoga.  I already feel more bendy.  It was more of a gentle yoga class, which I need for stress and recovering from Monday night's tough class, but still contained a series of more challenging balance poses and an abs series. With the bikini season around the corner I can use all the abs help I can get. After all, while I'm no heifer, I'm definitely not the chick of 7 years ago with 10% body fat. Come June you'll be able to tell if I've stuck to pushing a greater number of abs exercises into my routine...that is also assuming I'm still not blazing white and you're are blinded by my skin tone so can't see whether my middle is toned...on second thought...:)

I ended the night with a brief jog on the treadmill just to tick off a couple more miles and get my heart rate up.  Don't get excited, it really was nothing to jump up and down over, but it was movement.  I hope to get in 7ish miles tomorrow so that at least I hit the monthly goal before getting on a plane Friday morning, because if my next location doesn't believe in air conditioned fitness centers like the Emirates, then the next week is guaranteed to be less than inspired.  Trust me though, I've already started working on a back up plan.  Happy trails!!!

Stats -
Miles:  2.52
Time:  22:01 (average pace of 8:44 per mile)
Location:  24 Hour Fitness treamills and group ex room
Feeling:  I'm glad I won't be back to yoga for a week and a half, the wrist needs a break...still hurts pretty bad

The cure for exhaustion...

I'm exhausted. In fact, today's route was a sarcastic nod to one of the reasons I arrived at work today completely spent. Aside from a nagging work related question that seemed to permeate my dreams (how sad is that), my collie Duncan was too restless for his own good. I can't really say if he just was not comfortable or too excited, but I do know that when the alarm went of and I started rising, he made a jubilant beeline to the door so he could go see the cat. Are you kidding me?!?!?!

Anyway, Duncan I love you but you suck. So here's to you! In your honor, I ran up to 13th before cutting over to Lincoln Park just so I could get a photo of your street sign. All the way up where the streets are dead. I know you'll never read this post, unless you've not only miraculously grown intelligence but also managed to learn English words aside from "food" "toy" "play" "down" "sit" "shake" or "out" but I'm talking to you anyway. I hope somehow you sort out all this energy today while I'm at work so we can get a solid 7-8 hours of sleep tonight.

Ultimately, though, running is a great pick-me-up if you are dragging through the day. It certainly worked for me and I highly recommend trying it out the next time you feel like a coffee IV is the only way you will survive. You just might surprise yourself. I did...after last night's workout and the restless night I should have been sluggish, but the stats will tell you something different. Perhaps that means I can do better on real sleep? We'll see. Happy trails!!!

Stats -
Miles: 5.22
Time: 42:44 (average pace of 8:11 per mile)
Location: Capitol Hill, Lincoln Park, Stanton Park
Feeling: A little tight in the legs from last night

Plyowhoa...

I know athletes should cross train - mix it up to maximize. Problem is, I'm basically a one-trick pony that dabbles elsewhere. I do like yoga, I do like kayaking, I'm a pretty decent swimmer, occasionally I try something else and I definitely skimp in regular strength training, but I only tend to find consistency in running. That's why I'm going to try to readjust myself a little and get back on the yoga mat a couple times a week (gets that strength training without having to drag myself into the weight room) and maybe toss in some other activities here and there.

Tonight I hit up the yogalates/plyo/ab attack/arm weights class - better known as mind/body bootcamp, at the gym. I used to be a regular in this class, but then Mondays became crazy town and I just could not get back to Annapolis in time. I remember why I love to hate the class now. Erica is one tough cookie. Aside from my wrist still killing me (yeah, that's an embarassing foray back into strength training that I'll save for another day...or never) so having to be very deliberate about moving through that joint, I am fairly certain my abs will join the screaming tomorrow. God bless it running 10 miles is easier than an hour in that room. All that said, it feels great to move the body in that way and hopefully I can get it to pay off for me again.

I also could not totally take the day off from running since I am going to lose at least one, if not more days, this week. Now, granted, I can't really call a couple miles on the treadmill before having to hit the mat for bootcamp a real run. But hey, the miles add up in the end and if all I can accomplish in the time I have is two miles, then its two I may not otherwise have added to the total this year so no complaining. Anyway, I'm looking forward to a nice session with the pavement tomorrow. Happy trails!!!

Stats -
Miles: 2.01
Time: 16:54 (average pace of 8:24 per mile)
Location: 24 Hour Fitness Treadmill Zone and Group X Classroom
Feeling: Good tonight, I expect to remember muscles I've ignored by Wednesday

It's raining, it's pouring...

Well happy birthday to me! Today did not go quite as planned, but it was just as good as the original plan. Yesterday afternoon the forecast for today indicated rain beginning in the early morning hours - heavy rain. The Mulligan Metric Marathon, which was the race on the schedule, was to go straight through a viaduct and with the weather there was concern that water would be rushing over the course. Definitely not safe. So the race director postponed the race by a week. A little rain, however, wasn't going to stop Brie and I from getting in a decent run anyway.

So maybe it wasn't the metric marathon, and maybe it wasn't a super long jog, but we still got out in the rain and cruised the streets of Annapolis, the Yard, the Academy bridge and back. It was close to 10 miles. Not bad for a run through the rain. Actually it was the great type of rain to run in if you have to run in rain. Not too hard, but more than a sprinkle. What made it the best way to start of my birthday was of course the conversation. Girl time if you will. Everything from this past week's GhostHunters episode that took place on the Yard (and no, I probably will not be running past the Naval Institute or the planes in front of family housing at night....not interested in running into that ghost) to the state of my worn out New Balance running capris.

To tell the truth, I've been complaining about those darn running capris for weeks. They are three years old...an age running capris should never make it to, but I just couldn't find new ones I liked. Until yesterday. When shopping at REI in Timonium I found a pair of Brooks I really liked. Did I buy them? Of course not. I knew I was headed to Falls Road Running Store to pick up my race packet for today and just figured I might find them there. Yeah, bad call. When I got in the car I had the email that the race was postponed, so no Falls Road Running. Today Brie said to me "why don't you just order them online?" That smart one in the group. And yes, Brie, I did go online and order the new Brooks running capris :) Happy trails!!!

Stats -
Miles: 9.3
Time: 1:25:18 (average pace of 9:10 per mile)
Location: Annapolis, the Yard, the bridge
Feeling: Wet, but all the muscles did all the right things

The nanny brigade...

It must have been that time of day. The perfect hour between lunch and the parents coming home from work. When the parks are populated by the under 5 crowd and their paid caretakers...and the sidewalks are clogged with strollers. That's when I was running and had to swerve and leap in order to find my few inches of pavement without being run over by an errant stroller wheel. But you know what? It's kind of cool. Whatever the reason, these kids get some outside play time. Fewer kids today are getting the real kid time they need and we thrived on when growing up.

Aside from that, day's like today are becoming more rare as we inch our way to summer. Sun shining high in the sky, the azaleas bushes glowing with color, the temperatures manageable. That said, I have come to a recent conclusion - the air in Washington is heavier and more pollen-ridden than that in Annapolis. Lately I feel like my lungs are clear when running at home, but I'm breathing harder at work. Here's my theory...Annapolis is surrounded by water, yes, but has a very wide bay that gathers and pushes air through town and cleans out the rough stuff. DC on the other hand, while flanked on both sides by water, is also a bowl that holds the air in place. Sounds about right doesn't it? Perhaps, in the meantime I'm going with it.

In two days though, the strollers and the heavy air won't matter. I'll be dodging the raindrops falling from the sky during the Mulligan Metric Marathon along with my great running pal to celebrate my 36th birthday. Happy trails!!!

Stats -
Miles: 4.53
Time: 37:37 (average pace of 8:18 per mile)
Location: Capitol Hill, Lincoln Park, Stanton Park
Feeling: A little tight across my back from yoga, but otherwise good