By Shauna Scott Rhone
The Cincinnati Enquirer

Our Fit City Five weren't the only ones thrown by last week's cool spell. It did, however, give them the chance to share their plans and tips for continuing their exercise regimen through the fall and winter.

Some plan to adjust their workout gear to handle the cooler climate; others will simply head indoors to continue aiming at their fitness targets.

Helen Fox, 44, Mason

Fox says she's "always in transition," changing her clothing to adjust to long periods outdoors.

"I work outside doing ... gardening," she says, "so I'm pretty in tune with the weather. When it does get cold, I know I have to keep my ears covered. The most important things to wear are a winter headband, gloves and a fanny pack" to keep tissues within reach for the inevitable cold-weather runny nose.

"I usually run fast enough to heat up, so I try to get something to tie around my waist to put on when I end my run."

She says inclement weather usually doesn't hinder her.

"I can actually go for a walk in the rain. It's invigorating to have weather thrown at me. I love waking up to crisp, clean air."

Tom Quinlan, 56, Hebron

Fall is Quinlan's favorite time to bike or run outdoors. "The only time I will move my workouts indoors to the stationary bike or treadmill is when we get the extreme weather."

He says he's not overly fond of running in single digit temperatures anymore, "although years ago it never stopped me."

His secret is "not to overdress but layer it up with several thin layers of some of the latest apparel from running and fitness stores. Once the first mile is over, your body will warm up and the run can be quite enjoyable.

"I am even less fond of cold windy days, but running while the snow is falling on an early weekend morning can also be one of the most serene and exhilarating runs."

Jim Fox, 52, Mason

Cold weather isn't a problem for Fox, he says. "It's icy weather that puts a crimp in my running schedule."

He says dressing for colder weather isn't a problem. "I dress in layers." Clothing standbys for Fox include a windbreaker jacket and stocking cap.

Plus, his routine isn't all outdoors. "My strength-training sessions are always indoors, so that's not a problem" once winter sets in.

Tracy Russell, 42, College Hill

Cooler weather means more opportunities to work out outdoors for Russell, although she's not crazy about the change in regimen.

"I'll be raking leaves and shoveling snow," she says, "and I'm not looking forward to it at all.

"I'm going to keep going to the gym for the remainder of the year," and continuing her daily lunchtime walks outside with co-workers "even in the cold," she vows.

Charlie Nunnelley, 27, Price Hill

"I am used to cold-weather training," says Nunnelley, "so I can still do some outdoor things. But I have gone ahead and set up a treadmill in the house in front of the TV, so I can use that and not miss a beat."

He says he learned the importance of hats in the winter the hard way.

"The thing I always have to remember when I run in winter is to wear a good warm hat that covers my ears. I used to run a lot in the winter, and there is nothing worse than an earache."

Most of his weight training already takes place indoors and he plans to shift all his workouts to evening hours to accommodate his changing work schedule.

"That might be a bigger change for me than the changing of the seasons," Nunnelley says.

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E-mail srhone@enquirer.com