websiteilliteratedon'tknowwhatthisbitis
Running Through China
  • About Me
  • Blog
  • Race Pictures
  • Nutrition For Runners
  • Contact Me

Food for Healing, Health and Happiness

6/26/2014

8 Comments

 
Picture
Aaaaand: the rain is back. I suppose one day’s reprieve is better than nothing? It is raining hard this morning – I believe the technical term is ‘bucketing down’ or ‘pissing down’. That’s ok with me, seeing as I cancelled what would have been an easy paced 9.66km run this morning, as I am still resting my achey/sore legs (both of them feel very sore and tight up the back of my legs/hamstrings now, so the rest will continue, as frustrating as it is). So, it’s quite nice sitting here and sipping my coffee watching/hearing the rainy-season-esque downpour (it is reminding me of my time in a small Amazonian jungle village in Bolivia, where I visited during rainy season and subsequently got trapped there when I realised no planes could fly back out from their grassy ‘airport’/runway if it was pouring with rain. Which it was. Every day. It’s quite a nice, relaxing, lulling sound though).

This means the things and errands we had planned for today (which involved cycling to and from) may now be postponed due to the weather. (Yes, we could always take a taxi, but that’s no fun.)

 

I don’t often mention it or write about it on here, but I am a qualified nutritionist (before English-teaching-Lou!) however I’ve been travelling and doing other things with my life lately, so this has taken a back-seat (and I hope I haven’t forgotten everything that I studied so hard for!). Next year, I am aiming to go back to uni (in Australia) and complete a masters or post-graduate degree that will give me the extra credentials and expertise so that I’ll then be able to work as an accredited dietician. Anyhoo, I digress, the point I was trying to get at, is that I love all things nutrition related and about how we can thrive and live our lives to the fullest and happiest, and cure any ailments, just by good nutrition and being aware of what we eat. I mentioned yesterday that I’d be eating lots of healthy, healing foods, so I thought I’d expand a bit more on exactly what those would be.

 

The first thing that comes to mind, when thinking about healing your body, would be protein, and making sure you’re getting enough good quality sources of this. Such as: lean-meat and fish (if you are not vegetarian), eggs, tofu, yoghurt, nuts, seeds, pulses. A protein powder/drink can also be useful. Protein helps to heal and repair the body and build new, lean muscle.

However it’s not just protein that you’d need to ensure your getting enough of. Key vitamins/minerals to up your intake of would be: vitamin C (and antioxidants, to help with inflammation), vitamin A (acts as an antioxidant also, for inflammation healing, and also needed for new cells/tissue) , zinc (needed to repair and grow new muscle), along with a regular supply of B vitamins (for tissue regeneration and repair as well as daily general well-being, energy etc), enough calcium (from more ‘natural’, bioavailable sources if possible, i.e. dark green veg, almonds, eggs, tinned fish rather than bovine sources of calcium for their young, ie. Milk), an adequate intake of carbohydrate (even if not training), and enough ‘good’ fats too (for reducing/eliminating inflammation).

So, to up your vitamin C, people often think ‘oranges/citrus fruit’, but there is an abundance of vit C (and antioxidants) in potatoes (mainly the skin, so keep it on if possible), strawberries, kiwifruit, broccoli, capsicums, cabbage, and many other fruit and veg. So, aiming for a variety of different coloured fruit and veg will help increase your vit C intake (and usually your B vitamin intake too).

For making sure you’re getting enough vitamin A, initially look for orange coloured veg, such as sweet potato and carrots, but also be aware that there’s vit A in eggs, fish, dairy products (aim for eating less of these though), and dark green leafy veg.

Zinc is often thought to go hand in hand with your protein intake, i.e. if you’re getting enough protein then you’re probably getting enough zinc, but if you’re unsure, then aim to add in some: nuts, beans, seafood (i.e. oysters and crab), lean meat, dairy foods (but keep these to a minimum). A zinc supplement can be useful too (although it’s best to aim to get your vitamins and minerals naturally through bioavailable food sources rather than a capsule, but an extra supplement at times, such as when you are aiming to heal and injury or prevent an illness, can be a very good thing).

Good sources of B vitamins: cereals, beans, nuts, meat, fish, vegetables etc (found in many different foods, so aim for a varied and interesting diet).

Eating enough in general, and not reducing your carbohydrate intake is important for healing too. If you eat too few kilojoules or not enough carbohydrate sources, then your body will naturally start to burn your own protein for fuel instead, thus slowing the healing process. Good sources of carbohydrate foods to choose would be starchy, whole-grains if possible, and aiming for a variety of these and not just one type.

‘Good’ fat choices could be olive oils, peanut butter (or other nut butters), flax seeds, oily fish (salmon, sardines, tuna etc), and avocado.

So, these would be the main foods and items to focus on, but don’t underestimate the power of herbs and spices! I mentioned previously re: Husband’s turmeric habit, and turmeric is an amazing panacea that can assist with a number of ailments and issues. I really need to take his advice about this and incorporate it into my daily diet, along with more garlic, especially when aiming to heal quickly. (One of turmeric’s benefits is that it has anti-inflammatory properties).

I think I have most of this covered, as my daily diet anyway consists of a large variety of different coloured veg, a good amount of carbohydrate (from rice, bread, other grains in soups/porridge, potatoes), plenty of tofu, nuts, seeds and eggs, and a fair bit of olive oil and peanut butter. I have also added in some protein powder drinks too (courtesy of my recent prize of a giant tub of protein powder), and I have a zinc supplement (in theory anyway – for some reason I forget to actually go and find the bottle and take a pill out to take it! They’re around here somewhere…) so I will be adding that in too. Oh yeah, and GREEN TEA, loads of it (we drink it by the bucketload here), I will be continuing with that, for its anti-oxidant properties and for making me feel awesome. I will also eliminate any beers or wine and my usual ice-cream addiction for the next week (yep, you read that correctly!), as this will help no end too, I’m sure.

So, in theory: good nutrition + lots of rest/sleep + positive thinking = I will be fixed and have ‘new’ legs again in no time, yes?? That’s the plan anyway.

 

Here are a few links to articles re: healing and nutrition if you fancy reading more (theirs may well be more technical than my ramblings on here too):

 

http://www.ironman.com/triathlon-news/articles/2013/01/nutrition-for-injury.aspx#axzz35nHbndUz

 

http://www.livestrong.com/article/303683-foods-that-help-heal-muscle/

 

http://www.bicycling.com/training-nutrition/nutrition-weight-loss/foods-heal

 

http://www.fitbie.com/slideshow/5-kinds-foods-heal



http://www.eatingwell.com/nutrition_health/nutrition_news_information/foods_to_soothe_sore_muscles

 
Oh, Ginger too! Fresh ginger is great for pain relief and reducing inflammation too. (How could I forget ginger?! Another of Husband's daily habits - hmmm, I really SHOULD follow his example more, it seems...)




Are you a fan of protein powders?? (This has been the first one I've really given a go, and so far, so good. It's not my favourite thing to drink though.)

Enjoy your day people! Wow, it's the weekend (pretty much) already, again! How the hell did that happen?!




Picture
Picture
8 Comments

Fankle Pain

6/25/2014

12 Comments

 
The rain has stopped! Hurrah!! However, looks like the humidity is returning in full force, so I’m sure there’s yet more rain in our not-too-distant future.

The morning I went for a slow, recovery paced run, 11km, on a regular route down by the riverside. The niggling calf ache/pain (I guess it's really my upper ankle, or 'fankle' - fat ankle - as its painful and slightly swollen/has a bruised feeling) was still there, and it felt like it got better and then worse, then better, then worse again throughout the very slow run (20 minutes slower than usual). In fact, my legs felt tight and achey all over, and by the end of the run my right hip had started to ache and feel strange too. What’s going on? It feels like I have just run a hard race or a marathon yesterday or something. Perhaps, this is a delayed reaction to my 50km trail race (back on 7th June), and I didn’t get away with such an awesome, quick recovery after all? Hmm… Not good. But, I think I will do the sensible thing, and cancel my runs for the next two to three days, so the rest of this week, and rest my legs (albeit for the usual walking and cycling as transport, and maybe some yoga too) and see how they are feeling on Monday’s planned 9.66km easy paced run. I am still thinking about the 16km run I should be doing over the weekend though, hmmm. If I can, I may also get back to the hotel’s swimming pool for some active recovery pool running/jogging.

I will also be eating lots of healthy, healing foods, and will be aiming to get more sleep than I’ve been getting recently.

I hope my legs are back to normal by next Saturday!! How annoying. It’s got me worried that maybe I have reached my peak during my training and that when I come to run the actual race, I won’t be able to repeat and emulate the successes I have had when training. Hmm, maybe running an ultra 50km trail race just one month before this half marathon wasn’t a great training idea, in hindsight…

 

Have you got any secrets/tips for a speedy recovery?

How many days would you take off from running if you’re feeling sore?




Aaaand, a few shots of the beautiful Gold Coast, in the hope that this mental motivation helps my legs return to 'normal' in time for next week (and ideally in time for Sunday so I can get my final long-ish run in):

Picture
Picture
Picture
12 Comments

New Shoes and New Jobs

6/24/2014

10 Comments

 
Another week, another random pain, hmm, what’s going on? Today’s random (and I hope one-off) pain was in my lower right calf, and then another niggling (but more subtle) similar pain occurred in the left calf towards the end of my run too. The pain wasn’t too extreme, just annoying, but in the end it caused me to reduce my last tempo interval by a kilometre, as I decided to listen to my body and call it a day earlier than planned. (Today’s run was as follows: 1.6km warm-up, 2x 4.8kms at threshold pace with 3 mins rest in between, then a final 3.8kms threshold pace instead of a third 4.8kms interval, then the 1.6kms cool-down.)

I have an awful feeling that this week’s random pain may be a shoe related issue. I.e. that my shoes are well overdue for a change. I have read that you should change your running shoes every 800kms or so. Now, I was planning on getting a new pair at the expo during the marathon weekend in the Gold Coast, but now I’m not sure if I should wait and run in the shoes that I’ve got and have been training in, or buy a new pair and hope I can break them in in time for next Saturday’s race, or run in my older, even more worn out but trusty pair of shoes. Hmm, what to do? Or, maybe it has nothing to do with the shoes and is all in my head?? I hope so.

Something that helped immensely today, and not just with the run, but with the actually getting up and out there in the, yes you guessed it, continuous pissing down rain, was a mantra courtesy of Kristen at Glitter and Dust (http://glitteranddust.com/), about not trading what you want most for what you want right now. Thanks Kristen! This actually woke me up, as I was midway through a random dream re: eating a chicken burger (even more random as I have recently gone back to being mostly vegetarian, along with Husband who is newly vegetarian) and was wondering in the dream if I was awake or dreaming this, and if I was awake then why was I eating a chicken burger so close to getting up for my morning run? Then it struck me, oh it must be a dream, and the mantra came in, adapted to suit the occasion, and spurred me on to wake up as I told myself: ‘don’t trade sleeping in again for what you want most Lou!’

I wish I’d remembered this phrase yesterday afternoon though, when I absolutely traded in what I want most (to get a new PB at the Gold Coast half marathon, and thus, sticking to my training schedule, rain or no rain) for what I wanted right then: going for beers and snacks of our favourite marinated cucumber dish and edamame beans, followed by dinner with a nice bottle of red. So, no, yesterday’s run was out the window! Oops…

Another awesome mantra that helped a lot this morning was courtesy of Kristina over at Blog About Running (http://blogaboutrunning.com/) where I reminded myself that ‘I’ve done it before, I can do it again’. Thanks Kristina!!

 

I have written on here before about how sad we will be to say goodbye and how much we have loved working here. We also often say how this is the best job we’ve ever had and that it doesn’t feel like a job. There’s been no criticism (‘constructive’ or otherwise), no dramas, and no stress. We have been able to plan our own lessons and teach what we like and use whatever method we choose to, and have always been praised and appreciated. The working hours are great as are the perks of the job, and the other teachers are very friendly and warm and welcoming. If you like the sound of this teaching job, then read on: there are two vacancies here at the school we are leaving soon! It is a great position for a couple, or for two single teachers. If you are hold a TEFL or TESOL or other teaching certificate, and would like to come and teach in China, then please get in touch and send me your details, and I can pass it on to the woman in charge of hiring foreign teachers. Here are some more details about the job:

- Work just over 10 hours a week. (Sometimes less when there are exams, sports days etc.)

- Accommodation provided (fully furnished, utilities paid for, all mod cons, air con, TV, internet etc)

- Bicycles provided too!

- Airfare reimbursed at the end of the contract.

- Extra expenses reimbursed at the of the contract too. (For telephone, medical, and travel.)

- Medical insurance covered by the school.

- After the initial visa to get in the country, the school pays for your health examination, resident permit and all renewals etc.

- Breakfast and lunch provided 5x a week.

- Work only Monday to Friday, and usually between 10am and 4pm.

- Lots of time off and freedom to explore this and other cities.

- Teach 13 to 15 year olds (depending on which grade you teach), and between 22 and 44 students in a class or half class.

- Must be a native English speaker.

 

I’m sure there are lots more details I could tell you about, but if you like the sound of it so far, then please do get in touch! They are looking for someone (or two people ideally) to arrive in late August, for the beginning of term on September 1st.

 

Here are a few photos to give you an idea of where we live and teach:

Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
I hope the school finds some new teachers in time for September. Of course, we'll naturally be jealous of whoever takes our place! :)




So, tell me, what do you reckon I should do re: my shoe dilemma?

How often do you replace your running shoes?

10 Comments

How About the Humidity!?

6/16/2014

12 Comments

 
The humidity here in Yiwu this morning is insane. Just saying. Out of control humid. So, I’m sitting here with a face that’s covered in sweat as I write this, nice…

This morning’s scheduled run was a speed session down at the track, which it seemed I’d not long ago left (I went for a quick 6km run last night seeing as I’d missed the early morning slot). On schedule was: 1.6km warm-up, then 4x 3.22kms at threshold pace (4:07-4:18) with 3 minute rests in between, then 1.6km cool-down. This day calls for a double up run with an 8km run scheduled for later, however, due to already being drenched and soaking wet and not wanting to relive the similar feel of last night’s humid/soaking wet run, I decided to tie these two together and just keep on running and get it all done and dusted for the day, and so, once I’d finished the speed workout, I had a drink of water, a banana, and set off on the 8km recovery run.










A Few Things Re:These Runs:





  • The humidity caused my speed intervals to be extremely tough. It seemed it was a battle between me and the humidity. Sucks to say but the humidity eventually won out and I cut the last interval short by 1.2km. Booo humidity…

     

- I was absolutely drenched not long after I began the track run. Soaking wet. Which is not too fun to run in. I think I was getting extra strange looks this morning, not only for being a running laowei but for being a soaking wet/drowned rat kind of running laowei. Check it out, I tried to capture just how wet I was when I got back: the first one will give you the idea of the weather conditions over here and in the second one I was trying to show that it looks like I’ve been in a shower fully clothed. Ohwell…







Picture
Picture
  • My feline friends were back at the track, but this time there was an extra tabby and tortoiseshell one. Cute.

     

  • During the recovery 8km, something worrying happened from kilometer 3 to 7. Knee pain. Uh-oh. WTF?! Very random knee pain in my left knee, and only very slight. I wasn’t sure if I was imagining it. It felt kind of like if I had screws around my kneecap, that the ones on the outer side of it were being tightened or screwed in further, if that makes sense. Now, I’m not sure if I spoke too soon re: being fully recovered after the ultra race, or if this is a completely unrelated (one-off) random pain. I hope the latter! I’m supposed to be getting back into things hey! And building my speed back up for the half marathon in less than 3 weeks time! Noo… So, I’m not sure what it was, but it seemed to disappear again by the last kilometer. Strange hey? I will keep an eye on it (and maybe not run tomorrow, not sure), and will be trying out some of those joint capsules that the wonderful Runner’s World folks gave me as part of my prize. Haha, maybe they know something I don’t (more than likely). Can’t hurt anyway, so will give them a go.

     

  • My shoelaces came undone during the track workout. TWICE. Kind of annoying and put me off my pace. The second time it happened I was wavering anyway with feeling the full extent of the heat and humidity (it felt like running through a heavy, warm cloud) so I took this as a sign that maybe I should shorten that last 3.22kms interval and start my cool down early. Listen to my body and all that. I hope my laces last the distance on 6th July!

     

  • Apart from the not going the full distance in the speed session and the random knee pain during the recovery run, I was pretty happy with my effort this morning. I was able to keep at threshold pace for the distances I had set out, mostly anyway, and felt like my legs can do it. Although it was hard. I guess there’s a reason it’s called speedwork, and not run-at-an-easy-comfortable-pace-so-it-doesn’t-feel-like-work-work. You know your workout is hard and challenging when you are talking to yourself and making deals/excuses, i.e. ‘if you don’t run this last kilometer you will always get it in later in the day’, or: ‘you’ve done extra kilometres walking to the track and during the 3 minute rests, so you can stop early’. Lol…

     

    A Few Things Not Re: These Runs:

     

  - Our staple go-to breakfast a lot of the time (when we don’t feel like going to the school canteen for brekkie) is ‘Eggy Rice’. I thought I would share the ‘recipe’ here. It’s a good ‘un – very easy: Take any leftovers you may have from the night before (for example, for us today: leftover spicy beans and cauliflower with rice that I made last night). Chuck it in the wok after heating a little oil first. Fry for a couple of minutes:
Picture
Chuck in a couple of eggs and sort of muller it all together. Cook until you think it’s all cooked through, with some brown bits if you like:
Picture
If you’re like me, the next step is to douse it with aromatic vinegar, et voila: Eggy Rice. It tastes a lot better than it looks, I promise. I guess it’s like a Chinese ‘Bubble and Squeak’?


 -  Very soon, I get to hang out with my favourite girl in the world: Annie. Here is us back in January this year:
Picture
  • I. Can’t. Bloody. Wait. It will only be for 3 days, but that is 3 days that we will definitely enjoy and here’s hoping we can work out how to freeze time during those days. She is amazing and travelling up from outer-state to meet me at the Gold Coast when I fly there for the half marathon. Amazeballs!

     

  • The opposite of this excitement would be the awful, awful pain of seeing the man you love being so utterly heartbroken and shattered, and knowing that you can’t do anything to take his pain away or make it better. All the love/hugs, time spent hanging out with him, nutritious and regular meals, support when he needs it, and alone time when he needs it, are not going to bring his cousin back (she was like a sister to him; they were very close), and it’s so painful hey.

     

  • Running (when you’re not trying to keep your speed up at the track and are constantly checking Garmin!) is the best form of therapy and also a great time to meditate on the move I reckon. I. Love. Running.

     

  • Yesterday in what was both a crazy hot AND humid day, I decided it would be a good day to do a thorough 3 hour clean of one of our apartments here. You know it’s a good workout/cleaning session when there is sweat dripping in your eyeballs.

     

    Have a terrific Tuesday everyone!

     

    Have you experienced the kind of weird knee pain I described above? Do you think I should take some unscheduled rest days or maybe it was all in my head? (I hope the latter.)

     

12 Comments

Marathon in The Hunter Valley, Australia, July 2009

4/24/2014

0 Comments

 
So, this race recap is just a little belated, but when trawling through some old photos the other day, when I got to the photos from my first ever full marathon in the Hunter Valley, Australia, I was taken back there and was caught up in my memories from this race. So, I thought it would be fun to go through more of the photos for this race and talk about that awesome (but painful!) weekend, as this race was way back in the day, way before I had this blog (yes, I know this blog is only about 6months old haha).

I went with my good friend Ruth (who sadly, we have kind of lost touch since then, but I hope we’ll meet up again in the future). She was running her first half marathon and I was running my first full. It was an exciting weekend for us both.

Picture
We went up the day before and stayed at the Irish pub and accommodation (Harrigan’s) that was about 500metres from the event venue, and spent the afternoon before the race, exploring the grounds, taking photos, drinking lots of tea, and eating dinner at the pub (although I wished later on I had eaten a lot more the day before).
Picture
Picture
Picture
The morning of the race was FREEZING! The photos do not show how cold it was, as it looks beautiful and sunny, but trust me: it was COLD.
Picture
Picture
Picture
It is a great course: it takes you through and around various vinyards, and it truly beautiful. I had run the half marathon there the year before, so I was pumped to be back to do the full the next year. The full is two laps of the same half marathon course, and I think there is 10km race section too, if you are so inclined.

Now, I must have forgotten about how undulating this beautiful scenery was, as it was a surprise to me about those hills, one in particular, where it was quicker to try to walk/stride up rather than run, due to its incline. This hill you had to do twice if you were doing the full. Ouch indeed.

The race started off well, perhaps too well? I kept trying to tell myself to slow down, as I’d feel my pace picking up. I had my dad’s advice ringing in my ears about try to run the first half slowly and then you’ll do fine in the second half. He ran the London marathon back in the day and got a time of 4:11! So, I think I was definitely aiming for matching his time, or trying to get close to there anyhow.

The first half took me 1:46, so much too fast I think, on reflection, if I was aiming to run the first half slower than the second one. Oops. Hey-ho, on with the race. In the second half I was still feeling pretty good and was keeping pace with a couple of women who were incredible! One was running something like 6 marathons in 6 weeks and the other was using this marathon as a mere training run for another event. So, obviously I felt like a ‘proper’ runner as I ran and chatted with them.

Until about kilometre 36 or 37, that is. Hmm, here is where things went wrong. Very wrong. Or perhaps, they actually went wrong a lot earlier, but here is where I felt the effects. My legs kind of stoped working. What the?? Is this that famed ‘wall’ I’d heard so much about? Yup. It is a real thing. Was very frustrated. Had to sort of limp/shuffle/walk for the most of the rest of the way, and people who were running with me at the end where like ‘what happened to you? You were doing so well! Etc.’. Oh well. Wasn’t my day. I finished in 4:35, so if my legs had not given up the fight with just 6 little kilometres to go, I might just have got the time I was aiming for.

I gratefully limped/ran in slow motion across the finish line and Ruth and I found each other and hugged and celebrated, and I then got stuck into the post-race bananas and drinks on offer.
Picture
Picture
My legs were wrecked for ages hey. Had extremely slow, elderly ladies overtaking me on pavements as I limped along over the next few days. I remember going in to work (I worked in a pathology lab in a busy hospital) the next day and my boss congratulating me but laughing at me, kind of like ‘what are you doing here today?!’

I think a major lesson I learnt from this marathon is this: FUEL. Pre-fuel, and my fuel during the race were completely inadequate for a full marathon. I had run a few half marathons and one ten km race prior to this marathon, where I didn’t use any extra fuel during the race, so I think I wasn’t prepared enough on the fuel side of things. I think I drank mainly water at the aid stations for the first half of the race, and then would alternate water and sports drinks. However, by the time my legs had problems, and I was stuffing in jellybeans like there was no tomorrow, it seemed it was too late. Lesson learnt: re- fuel before you run out.

Apart from the pain and the slight disappointment of not actually having ran the whole way, as I had to walk for a few kilometres at the end, I was still euphoric and ecstatic at the end of the race. I had just ran a full marathon! And then promptly vowed never to do so again. Haha…

0 Comments

Accidental Naked Run, and Doubling Up

4/16/2014

6 Comments

 
Yesterday’s run at the track bombed. I did indeed get myself out there at about half 7 last night, and started warming up (1.6kms). Felt ok. Then, I didn’t even complete ONE of my six 1.6kms intervals at VO2max pace, but stopped after just 800m to walk. WTF?! Yep, some weird, random, intense pain that I get from time to time, and its kind of crippling and agonizing (they have investigated at various hospitals but everything looks normal, so it’s hard to explain when it’s not happening). So, that was kind of (= very) frustrating, and I called it a night there, after oh, maybe just 15 minutes. Went home and ate some amazingly tasty carb-laden food prepared by Husband (who is a not-so-secret, awesome chef, just sayin), surely that counts as training instead? J

 

So, this morning’s training is an 11km (ish – depends on the route I end up taking) run this morning, and a short 4km run later in the day. Yep, a double-up day. First time I’ve done this or seen this on my training schedule, but it looks like this is to be the norm for Thursdays now. So, I hope I like it! Do you ever run more than ONCE in a day?

Picture



Phew, back from Run Number One for the day. Was an awesome run! So, maybe missing the speedwork yesterday (or most of it anyway) was in fact a (painful) blessing in disguise? Anyway, just got back from one of those awesome, feel-like-I’m-flying runs, which turned out to be an accidental naked run (Garmin couldn’t find my location, so after a while it turned to power save and I forgot to switch it back on, oops), but I think it was roughly 11kms, maybe slightly more. A beautiful morning for a run. And now to face those Thursday kids! Hmmm, wish us luck, we’re going to need it. J

6 Comments

    Author

    A 30-something's running and travelling experience around the world.

    Archives

    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    January 2014
    December 2013
    November 2013
    October 2013

    Categories

    All
    27th
    50km
    Abs
    Acting
    Active Recovery
    Afghan Hound
    Albert Einstein
    Amazeballs
    Angry
    Anhui
    Annie
    Anniversary
    ARD
    Australia
    Auto-pilot
    Autumn
    Awesome
    Bacon
    Badass
    Bali
    Barefoot Running
    Beautiful
    Beijing
    Ben Elton
    Besties
    Biryani
    Bliss
    Blog
    Blogger
    Blue Sky
    Boobs
    Books
    Bread
    Brighton
    Busy
    Calves
    Camelback
    Caravan
    Carbo Loading
    Carboloadingf2e058d5a9
    Cardio
    Caring
    Carpet
    China
    Chinese
    Chinglish
    Chocolate Milk
    Christmas
    Cleaning
    Close
    Coach
    Coffee
    Coincidence
    Cold
    Cooking
    Core
    Covert Mission
    Cross Training
    Cycling
    Dad
    Date
    Deepak Chopra
    Dehydrated
    Dough
    Driving
    Duck
    Excited
    Expectation
    Feeling Tired
    Flowers
    Flying
    Food Addiction
    Fresh Food
    Friday
    Fuel
    Full Moon
    Gangsta
    Garmin
    Genghis Khan
    GM
    Gods
    Gold-coast
    Goldilocks
    Goose
    Grass
    Grasslands
    Great Wall
    Green Tea
    Grief
    Grumpy
    Hair
    Halloween
    Hangover
    Hangry
    Hangzhou
    Hard
    Hasfit
    Hastings
    Hazara
    Health
    Healthy
    Henan
    Herbs
    Hohhot
    Holiday
    Hotel
    Huangshan
    Hui
    Hulunbeier
    Humid
    Hungry
    Hunter-valley
    Husband
    Ill
    Inner Mongolia
    Internet
    Jiangxi
    Jiuhuashan
    Kickboxing
    Knee Pain
    Lembongan Island
    Liebster-award
    Lijiashan
    Longmen Caves
    Long Run
    Lushan
    Mantra
    Marathon
    Mask
    Massage
    May-day
    Medical Exam
    Meh
    Memory
    Monday
    Mongolian
    Monsanto
    Mood
    Moon
    Morning
    Mother
    Motivation
    Motivational
    Mountains
    MTB
    Negative
    Nerves
    Newcastle
    New Job
    New-zealand
    Night
    Oatmeal
    Off The Beaten Track
    Oil
    Over Trainingffa29052b5
    Pain
    Past
    Pb
    Peanut Butter
    Photos
    Ping Pong
    Pingyao
    Playing
    Pollution
    Pool-running
    Porridge
    Positive
    Poyang-lake
    Procrastination
    Program
    Progress
    Pumped
    Pumpkin Pie
    Puppy
    Pussy
    Pyjamas
    Qingming
    Questions
    Quickie
    Rain
    Ready
    Recovery
    Red Belt
    Rest Day
    Riverside
    R-kelly
    Rob-schneider
    Rocky
    Runners-world
    Running Bracelet
    Running-group
    Running Movies
    Santos-bonacci
    Sav Blanc
    Scam
    Sex
    Shaanxi
    Shanghai
    Shanxi
    Shaolin Temple
    Shoes
    Sickness
    Singing
    Skittles
    Sleep
    Slow
    Smog
    Snickers
    Snow
    Solo
    Sore
    Speech
    Speed
    Speedwork
    Sports Bra
    Stationery
    Steps
    Stiff
    Strength
    Students
    Teaching English
    Temple
    Tempo
    Terracotta Warriors
    Text Message
    The Bund
    The Wall
    Threshold
    Time
    Tired
    Tofu
    Tongliao
    Track Workout
    Trailer
    Trail-race
    Training
    Triathlon
    Turkey
    Turmeric
    Twice
    Two
    Universe
    University
    Unsatisfied
    Vo2max
    Voice-over
    Water
    Weather
    Wedding
    Weekend
    West Lake
    White-horse-temple
    Whitney Houston
    Wine
    Worried
    WTF
    Xiamen Marathon
    Xian
    Xilinhot
    Yiwu
    Yoga
    Yungang Caves
    Zongzi

    RSS Feed

Powered by Create your own unique website with customizable templates.