Today was another half day of recording, followed by a 5 hour flight. At the end if it all, I found myself luxuriating in the Hawaiian warmth Mom referred to as “a little cold”. Her idea of cold has drastically changed since she left Colorado!
I had an isle seat on the flight and I was up frequently stretching my legs and staying hydrated. Between the recording sessions and being sick, my body was feeling pretty stiff! I knew better than to get up early and attempt a workout at the start of the day. I’m sure that extra sleep did me way more good!

homeward bound

I am finally on my way home and can’t wait to sleep in my own bed again! I heard the weather was nice over the weekend but the forecast predicts rain all week. Guess that means I’ll either be logging gym time or sloshing through the mud. Either way, I’m looking forward to moderate temperatures.
Today I made use of the Mapleton YMCA again and did a light workout on the bike and in the pool. I seem to have pulled or slightly strained the top of my right hamstring on yesterday’s hike so I took it easy.

The workout:
Roll out on foam roller
• this is almost as good as a massage (and it’s free!)
• I use it either to warm up muscles or to stretch after a workout
Core exercises
Warm up on bike
• 7 minutes starting on low resistance and adding more each minute
Swim 450 yds or 10 minutes
• mixed strokes, easy pace

packing list

It is 8 am and I’m somewhere between Santa Fe and Denver. Today will be a rest day for me because I am feeling exhausted and my back is aching. One of the most important aspects of training is listening when my body tells me to stop!
Since there will be no workout logged today, I’m making a list (another favorite traveling pastime)
Running shoes – They are almost always on my feet because they take up the most space if packed.
Water bottle (Earthlust, 13oz) – I like to have water with me at all times and hate buying bottled water. I generally end up gulping whatever is in the bottle before security, then refilling it before boarding. Staying hydrated is one of the best ways to maintain good health on dry airplanes.
Barley green (Nikken jade greenzymes travel packs) and Tea bags (jasmine green tea) – The health benefits to both are numerous. I’ve recently added a travel mug to my tea stash so I don’t have to use to-go cups anymore.
Inflatable travel pillow – I stash Earplugs and a tea bag in the case for each flight. Noise cancelling headphones and an eye mask are essential for red-eyes.
Sunglasses, Running hat (or stocking cap), Sunscreen – Even on cloudy days, the rays can damage skin. My polarized shades are necessary to reduce strain so I can focus on all those little black notes come rehearsal time.
YMCA membership card and Combination lock – I love my gym membership and frequently use the “away” privledges.
Workout clothes (and swimsuit) – I pack layerable items of thin, wicking fabric, which are not only small to pack but dry quickly after hand washing. I try to get a sense of the workout conditions before arriving somewhere… outdoor temp, hotel gym facilities or neighborhood, nearby YMCA, etc.
Watch or Armband for iPhone – Sometimes I travel with my heartrate monitor strap but often just the watch. The other option is bringing along my phone for music and GPS. One cool free app I’ve found is MapMyRun. It’s tends to work best in less crowded areas and will show distance, speed and route.

This seems like way more than necessary and I don’t consider it “traveling light”. That said, I packed for 10 days with temperatures from 30-70 degrees. It all fit with my music stand, performance gowns and regular clothes in my carry-on suitcase!

early rising

I made the decision to set my alarm early this morning so I could fit in a swim before our outreach.  I opened the hotel windows to the glittering gulf water and Texas sunshine.

The key to cramming in a workout earlier than I want to be up is having everything packed up the night before. My shorts and long sleeve were still drying from the hand washing after yesterday’s run and the swim suit, cap and goggles went in my bag. I packed a lock and flip flops, and put my room key and rental car keys in the bag too just so I wouldn’t forget anything in my morning haze.

Walking outside, I hated making the decision to drive rather than walk to the Y but there were time restrictions: I woke up at 7:30 and needed to depart for the outreach at 9:15… in that time I wanted to fit in a swim, return the rental car, shower and stop by the coffee shop to buy one of their adorable travel mugs.

Almost every city I visit has a YMCA and more often than not, they end up being walking distance from my hotel. I love the old school Y pools. They are usually in the basement, surrounded by stone or bricks. The Corpus Christi Y pool was empty except for me most of my workout. Only three lanes wide, the temperature was perfect for a short, easy swim. My mantra of the morning was slow and steady and my goal half mile without breaks.

The workout:

100 yds freestyle

100 yds breast stroke

100 yds freestyle

100 yds breast stroke

50 yds back stroke to open up my chest and shoulders

repeat entire sequence

total = 900 yds = 1/2 mile

17 minutes

The swim this morning stretched out my back and gave me a no-impact workout before sitting on planes for the rest of the day. I meant to do some core exercises before bed but ate way too much, too late.


Counting 55 laps in a swimming pool is no easy task but I was determined to swim half mile this morning before we departed for Texas and 55 was the magic number.  It’s so much easier when I can do 100 yds!  I definitely lost track because I was distracted by the coldness of the pool and my flip turns.  I recently added flip turns back into my workout.  I can only do a couple each swim, but as long as I’m careful not to flip too fast or tuck my head too much, my back seems okay with them.

The workout:

Yep…   55 laps (I count each direction as 1, down and back is 2)

It was worth getting up a little early to stretch out my body before another long day of sitting in cars and on planes!