Training Log: Rock’n’Roll USA Half Marathon (Week 4)

Posted on February 4, 2012 by Coco

Four weeks into my training program for the Rock’n’Roll USA Half Marathon (March 17, 2012) I finally feel like I can start training–next week. My ITB is no longer bothering me (except for a mild tightness) and my glute/piriformis is almost 100% better. This week I still took it easy, while cautiously nudging up the intensity.

Monday
Walking: 2.2 miles (morning dog walk)
Weights: 45 min full-body routine

Tuesday (TM Hill Program)
Running: 45 min Hill Interval Program (level 5), mostly @ 5.7 mph
Walking: 2.8 miles (afternoon dog walk)

Wednesday
Walking: 1 mile (morning dog walk)
Weights: 45 min full-body routine, adding squats for good measure
Walking: 2 miles (afternoon dog walk)

Thursday
Treadmill: 50 min Random Program (Level 3), mostly @ 6.3 mph
Walking: 2.5 miles (afternoon dog walk)

Friday
Walking: 1 mile (morning dog walk)
Weights: 45 min full-body routine, adding jumping jacks and burpees to put a little badass in my morning.

Saturday (D.C. National Mall)
Walking: 1 mile (morning dog walk)
Run: 7.25 miles, 1:12 min (avg. 9:59 min/mile)
I met my friend at the office and we did our “easy” (mostly flat) out-and-back to the Lincoln Memorial and then along the National Mall to the Capitol.  We had to take a few detours where the path was blocked for repair work and pause for traffic a few times, but it is a nice route. Running back from the Capitol we could see the pink sunrise reflecting on the glass buildings in Rosslyn (across the river in Virginia) behind the Washington Monument–lovely!
Walking: 1 mile (food run from wrestling tournament)
Walking: 1.5 mile (afternoon dog walk)

Sunday (Wilson Bridge)
I was itching for another run after yesterday’s easy run. At first I thought the weather was going to stop me, but the rain cleared out early so decided to run after church. I opted for 6 miles out-and-back over the Wilson Bridge. This run felt so good!

Garmin Data
Total Distance: 6.25 miles
Total Time: 56:47
Avg. Pace: 9:05 min/mile
Split Times: 9:29, 9:13, 8:49, 9:02; 9:03, 8:56

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Trying Something New: HydroMassage

Posted on February 3, 2012 by Coco

I’m linking up this post for Tuesdays On The Run! with Run The Great Wide Somewhere, MCM Mama Runs and My No-Guilt Life, since it relates to alternative medicine for runners.

I over-estimated traffic and arrived at my chiropractor appointment 20 minutes early. (I’ll write more about my chiropractor experience later. For now I will say that the root of my troubles appears to not be my ITB.) The receptionist asked if I would like to try their hydrotherapy bed. Since I’d accidentally left my right arm iPhone at home and had no other way to kill the time, I readily agreed.

The receptionist explained that the bed is like a massaging waterbed.  She set the controls for maximum pressure (bring it!) and told me that it would run for 15 minutes after I hit “start.” The HydroMassage website explains it like this:

With HydroMassage, a powerful wave of water spans the full width of the user’s body providing a powerful, heated massage. Users enjoy total relaxation while remaining comfortable and fully clothed.

This page shows how it works.

It was a very cool experience. It felt like I was relaxing on very strong water jets that rolled up and down the entire length of my body, from my feet to my neck. It felt great on my calves, my glutes, my back, my neck–everywhere!

My session today was complementary, and I didn’t ask how much they usually charge for it, but I’m sure I will treat myself to more sessions once in a while.

Have you ever tried a hydrotherapy bed?

Are there other alternative therapies that you swear by?

Posted in Fitness | Tagged , , | 14 Comments

I Want A Service Dog!

Posted on February 2, 2012 by Coco

Whenever I travel internationally (which isn’t that often!) I enjoy seeing the dogs working the customs beat. I had a greater appreciation for them once we had a beagle, but I’ve always thought that they are pretty cool.

Sally

I’m also fascinated by the many different ways that dogs can be trained as service animals to help people with different needs–from physical disabilities to epilepsy. There are amazing stories of service dogs saving the lives of their people. Continue reading →

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Wordless Wednesday (The Disaster Waiting To Happen Edition)

Posted on February 1, 2012 by Coco

At least I measure both before I use them!

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Pigeon English Book Review

Posted on January 31, 2012 by Coco

One of my non-resolution goals for 2012 is to read twelve books this year. I love to read, but reading has taken a back seat to other activities lately, be it blogging, chatting on Facebook and Twitter, or just falling asleep watching television.

I finished my first book of 2012 with a few days left in January:

Pigeon English by Stephen Kelman:

Pigeon English

I hadn’t heard about this book, but my sister-in-law gave it to me for my birthday because it has gotten good reviews (and the 2011 Man Booker Prize). It’s different from most novels that I choose for myself, but I thought it was very good.

The narrator is an eleven year old boy who recently immigrated to London from Ghana, and lives a rough-and-tumble life in an inner-city housing complex. His observations and insights made me stop and think–and appreciate the little things in my own world in a new light.

The best thing about finishing a good novel is that it leaves me anxious to start another one!

Posted in Book Reviews, Life | Tagged , | 4 Comments