(Almost) Wordless Wednesday (The Packing Edition)

Posted on October 10, 2012 by Coco

I’m all for travelling light, but this might take things a bit too far!

20121008-135011.jpg

Do you wash your clothes while you’re travelling or do you pack enough to get you through your trip? 

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How Early Is Too Early To Exercise?

Posted on October 9, 2012 by Coco

One thing I love about the fitness blogging/tweeting/facebooking/instagramming/dailymile-ing community is the inspiration I get from other people who show by example that there is no excuse for not fitting exercise into your life. No matter how busy I think I am, I come across someone who is busier. No matter how early I set my alarm to fit in my workout before work, I learn that someone else sets theirs even earlier. No matter how hardcore I think I am for running in the heat/cold/rain/snow, I “meet” people who brave even harsher elements. Whenever I find myself deciding that I “can’t” workout, I think of these people (this means you!) and ask myself if I have a valid reason or if am just making up an excuse that someone more dedicated would be able to overcome.

This week brings one of those situations, and has me wondering, how early is too early to exercise?

I have a business trip that requires that I be out the door at 5:45 am, to catch a flight and catch a cab to speak at a conference–after which I will catch a cab to stand in a long security line at O’Hare to catch a flight that if I’m lucky will get me back home by bedtime. I have already decided that I will not workout that day–I hope I don’t have to do any sprints at the airport!

As it is, I will have to get up at 5:00 am (my usual time) and get ready pretty efficiently to be on my way within 45 minutes. While I have set my alarm for 4:45 am when that would give me enough time for a 1/2 hour workout, I usually won’t set it any earlier than that. My body just isn’t used to being up at that time of day.  While the endorphins might wake me up, the lack of sleep is likely to catch up with me by the end of the day.

How early do you get up?

How much earlier will you get up to be able to fit in a workout on an unusually busy day?

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Five Saftey Tips For Running In The Dark

Posted on October 8, 2012 by Coco

I always say that I run at “o’dark-thirty” but in the summer months it actually is light out for my 5:00 am (ish) runs. Now that we are heading into fall, it is dark until 6:30 am, and even people who run in the evenings may find themselves running in the dark.

(sunrise out my backyard window)

As much as I love to run in the pre-dawn hours, I know that running in the dark is inherently dangerous. Here are some safety tips for running in the dark.

  1. Run on a well-lit path. Maybe this isn’t really a tip for running in the dark, but it is safer if you can see where you are going, and if others can see you.
  2. Dress to be seen. Wear light clothing, reflective gear, and a head lamp or knuckle lights if it’s really dark.
  3. Run facing traffic. It’s never a good idea to run in the street in the dark, but if you have to, make sure you are running on the left side of the road, facing traffic. A car or truck coming up behind you in the dark may not see you until it’s too late.
  4. Run defensively. Sure, pedestrians (including runners) have the right of way, but being “right” won’t be much help if you get hit by a car. If you are running in the road, move as far to the side as you can if a car or truck is approaching, and move to the shoulder, grass or sidewalk if that’s what it takes to provide ample clearance. Don’t hesitate to stop running if traffic gets busy. Surviving your run is much more important than hitting your target pace.
  5. Assume that drivers do not see you. This is a good safety tip any time of day, but is particularly important when you are running in the dark, at dawn, or at dusk. You may think that you are visible, but drivers may not see you in the dark or dim light. Stop before you cross a street and watch for cars turning right–they are looking to their left for oncoming traffic, and may not even think to lookout for the runner to their right.  

Do you run in the dark?

Do you have other safety tips?

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Visiting Churches

Posted on October 7, 2012 by Coco

Last week I decided to visit a church that I had come across on one of my long neighborhood runs. I love “my” church, but some Sundays my schedule calls for a church closer to home. Still, I am never comfortable when I am visiting churches.

I did my research on their website, dressed up a bit more than I usually do, and headed out the door with plenty of time to get there.

I arrived at about 7:50 for the 8:00 service, and there were no other cars in the parking lot. I’m used to people arriving just in time for the service at my church, but as a visitor it is a bit disconcerting. There was a man sweeping the sidewalk, so I knew the church was open at least. I waited for a few cars to arrive and made my way to the sanctuary.

The service followed Rite I in The Book Of Common Prayer. I’m more familiar with Rite II, and tried to remember to follow along in the prayer book instead of saying the (wrong) words by heart. I’m pretty sure I messed up every sit-stand-kneel option–that’s what I get for sitting towards the front when most people were seated towards the back!

On my way out, both the priest and assistant greeted me, chatted with me, and gave me a “welcome package” with a brochure and information about the church and church activities. It was a sharp contrast to the other church near my house, where I have visited many times without getting more than a “good morning” on my way out.

I have mixed feelings about how much attention churches “should” give to visitors. Sometimes people just want to worship anonymously and be left alone. Most people don’t want to be called out during the service–I know that would make me very uncomfortable. But I think some effort should be made to welcome a visitor. Maybe a heartfelt “good morning” is all that’s needed. But maybe more effort should be made to figure out what brought the person to church that day–are they from out of town? looking for a new church? hoping for relief from a heavy heart?

How does your church welcome visitors?

How would you like to be welcomed?

Posted in My Faith | Tagged | 3 Comments

Working Out On The Road (ATM Training)

Posted on October 6, 2012 by Coco

This week brought my first of four business trips this month, and my first of three weeks in a row of driving up to my son’s college (Parent’s Weekend, fall lacrosse tournament, Fall Break). Still, it was pretty easy to stick to my training plan for the Army Ten Miler.

Monday (Strength Routine)
I started with my current plank routine:
0-1:30 ~ 27 sec front plank on elbows/3 sec rest X 3
1:30-2:30 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6
2:30-3:30 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6 (other side)
3:30-5:00 ~ 27 sec front plank/3 sec rest X 3
5:00-6:00 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6
6:00-7:00 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6 (other side)
7:00-8:30 ~ 27 sec front plank on elbows/3 sec rest X 3
8:30-9:30 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6
9:30-10:30 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6 (other side)

I also did my full strength routine with three sets of 12-15 reps of different strength moves.

Tuesday (Easy Neighborhood Run–4.25 miles; 41:05, avg. pace 9:34 min/mi)
My legs were feeling my weekend bike ride (20 miles!) and Monday’s strength routine, so I just went for an easy run–choosing a mostly flat or downhill neighborhood route.

Wednesday (Strength Routine–Doubletree Chicago)
I was pleased to see a full set of weights in the hotel gym.


After warming up on the fancy elliptical I did my planks and my full strength routine.

Thursday (Treadmill Speed Intervals)
After warming up for 15 minutes (5 min walking, 10 min running) I did 30 minutes of 2 minute speed intervals with a 1 minute recovery interval at 6.0 mph:
3 intervals @ 6.7 mph
3 intervals @ 6.8 mph
3 intervals @ 6.9 mph
1 interval @ 7.0 mph
I had to refill my water bottle halfway through and I was still sweating after my shower! 😛

Friday (Planks & Yoga)
I wasn’t in the mood for my full plank routine, so I did a few planks using the morning news to time my segments. I did three front planks for 1 story each, and 2 sets of side planks for two commercials each. Then I did the Twists program from my Rodney Yee AM Yoga For Your Week DVD.

Saturday (Long Run)
My friend was sick with a chesty cough, so I was on my own again this weekend. I decided to try a different neighborhood route with even more hills than usual. The first and longest hill was 0.6 miles. Other long hills were 0.4 miles, 0.4, miles, 0.3 miles, and 0.5 miles. I got back to my neighborhood at 9.25 miles, so I ran up the last hill–the same hill as my first hill–for 0.25 miles, ran down, and ran back up. That should be good practice for the overpass at the end of the Army Ten Miler course.

Garmin Data:
Total Distance: 10.14 miles
Total Time: 1:36:37 (Avg. Pace = 9:32 min/mi)
Spilt Times: 9:40, 9:46, 9:15, 9:26, 9:41, 9:27, 9:42, 9:36, 9:09, 9:35

We didn’t have enough ice for an ice bath, so I did a warm epsom salt soak. While it was a pleasant experience, it certainly didn’t feel as refreshing.

How do you decide whether to run through a cold?

Have you tried epsom salt baths?

Have you entered my Popchips giveaway?

Posted in Fitness, Training Log | Tagged , , , , , , | 4 Comments