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I have been running since 2001, through the trials of injuries, raising teenagers, and managing a successful but stressful career. My friends, family, and faith keep me going. ~ Coco
Instagram/Threads: @Got2Run4Me
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^^Grab The Badge For Your Post^^ ~Recent Races~
2023 Lawyers Have Heart 10K (D.C.)
2022 Jingle All The Way 15K (D.C.)
2022 Lawyers Have Heart 5K (D.C.)
2021 Parkway Classic 10 Miler (VA)
2019 Parkway Classic 10 Miler (VA)
2019 Cherry Blossom 10 Mile Run (D.C.)
2018 Jingle All The Way 15K (D.C.)
2018 Reston Perfect 10 (VA)
2018 Lawyers Have Heart 10K (D.C.)
2018 Denver Colfax Half (Denver, CO)
2018 GW Parkway Classic (Alexandria, VA)
2018 Cherry Blossom 10 Mile Run (D.C.)
2018 Reston 10 Miler (Reston, VA)
Have A Spectackylar Christmas!
I really have no right to complain about tacky Christmas decorations.
I have quite a selection of festive holiday shirts
and a truly spectacular Christmas sweater I found at a thrift store.
I think it outshines our tree!
This year we replaced our white Christmas tree with a more traditional green one,
but the kids aren’t the only ones who are missing this sparkly wonder.
But inflatable yard decorations do nothing for me,
especially when they are over-done.
Because nothing says “Merry Christmas” like Santa in an outhouse?!
Do you have a tacky spectacular holiday sweater?
Love Is The Reason For The Season
Today is the fourth Sunday in Advent. The fourth week of Advent usually is shorter than a full week, but this year it is as short as possible, since tomorrow we will start celebrating Christmas!
Are you ready for Christmas?
Our tree is decorated and presents are spilling out from under its branches.
Christmas cookies have been made–and eaten.
Looks like we need to make more for Santa!
The theme of the fourth week of Advent–love–works well for Christmas too.
They say that “Jesus is the reason for the season,” but Jesus spent his life preaching and teaching about love–and proclaiming the Good News of God’s love for us all. At Christmas, we buy gifts for those we love, we travel over the river and through the woods to visit with those we love, and we plan and prepare a special meal to enjoy with those we love. If you are losing sleep over your holiday to-do list and stressing over the things that just won’t get done, remember the reason for your December dashing, and keep in mind that the most important gift you can give your loved ones is you!
In the final, frazzled days leading up to Christmas, it always helps me to remember these words from How The Grinch Stole Christmas:
Christmas Day is in our grasp
so long as we have hands to clasp.
Christmas Day will always be
Just as long as we have we.
Welcome, Christmas, while we stand
Heart to heart … and hand in hand.
This reduces Christmas to its essence–spending time with family and friends.
Prayer for the Fourth Week of Advent:
In our watching and our waiting,
Come Lord Jesus.
In our hopes and in our fears,
Come Lord Jesus.
In our homes and in our world,
Come Lord Jesus.
Come bless us and surprise us.
Amen
Are you ready for Christmas?
Three Things Thursday (The Salted Caramel Edition)
Have you noticed that “salted caramel” seems to be a popular flavor this season? I never thought of myself as a big caramel fan, but I am totally hooked on this fad.
My absolute favorite are the salted caramel cake pops at Starbucks.
They have just the right amount of fudgey chocolate cake, a thick chocolate shell, and a drizzle of caramel–that’s a lot of tastebud satisfaction for 180 calories.
For a lighter dose of caramel, this is my new favorite latte drink.
That’s a non-fat latte with caramel drizzle!
When I want to go all-out, I savor one of these
or a square or two of one of these.
Have you tried any salted caramel creations?
30 Minute Treadmill Workout (Speed And Incline Intervals)
I am stuck between a rock and a hard place with my commitment to at least 30 minutes of cardio a day through the holidays and my penchant to hit the snooze button when it’s cold outside! I usually like to do 40-50 minute treadmill workouts, but lately I’ve had to come up with 30 minute workouts to make up for my dozing.
30 Minute Treadmill Workout With Speed And Incline Intervals
0-4: warm-up at 6.3 mph at 0.5% incline
5-6: increase pace to 6.7 mph (maintain 0.5% incline)
7: recover at 6.5 mph
8-9: increase pace to 6.7 mph
10: recover at 6.5 mph
11-12: increase incline to 1.5% (maintain 6.5 mph pace)
13: recover at 0.5% incline
14-15: increase incline to 1.5%
16: recover at 0.5% incline
17-18: increase pace to 6.7 mph (maintain 0.5% incline)
19: recover at 6.5 mph
20-21: increase pace to 6.7 mph
22: recover at 6.5 mph
23-24: increase incline to 1.5% (maintain 6.5 mph pace)
25: recover at 0.5% incline
26-27: increase incline to 1.5%
28: recover at 0.5% incline
29-30: cool down at 6.3 mph and 0.5% incline
This workout is not an HIIT (high intensity interval training) workout–the incline and pace were challenging, but not really out of my comfort zone. Not every workout needs to kick my ass, as long as it get my heart rate up and gets those endorphins flowing!