Training Log – GW Parkway Classic 10 Miler – Week 3

Posted on March 15, 2011 by Coco

This is my training log for week 3 of getting ready for the GW Parkway Classic 10 miler on April 10. (You can read my log for week 1 here and week 2 here).  My training goal is to train without getting injured and my main race goal is to cross the finish line with a smile like I did last year.

Let me know if you have any tips or comments!

March 14
22 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/lateral raises
hamstring curls/leg extensions (Bowflex)
side-lying leg lifts/crunches

March 15
TM: 45 min hill program (level 5)
Cycle 1 (4 hills): 5.7 mph
Cycles 2-4 (12 hills): 5.8 mph
Notes: Felt it a bit in my right glute so I spent some extra time with the foam roller.

March 16
20 min elliptical
free weights: same routine as March 14. I do 3 sets with 15 reps each.

March 17
5 mile hilly neighborhood run
Garmin data: 5.11 miles; avg. pace = 10:00 min/mile
Split times: 10:25; 99:57; 9:42; 10:29; 9:57
Notes: Love how my pace for my short training run is slower than my long run!?
I think I must run slower in the dark. At least 3/4 of mile 4 was uphill and into the wind. My ITB was whining so I stopped before the long hill to stretch and took some time to use the foam roller when I got home.

March 18
20 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/lateral raises
hamstring curls/leg extensions (Bowflex)
crunches/chest flies
side-lying leg lifts/more crunches!

March 19 (Wilson Bridge Run)
Garmin Data:
Distance = 8.01 miles
Total time = 1:15:37
Split Times: 9:45; 9:14; 9:06; 9:37: 10:04; 9:31; 9:07: 9:07
Notes: The bridge was not as intimidating as I thought, although I was mentally ready for a challenge!

March 20
“Forward Bends” program (20 min) from my Rodney Yee A.M. Yoga for Your Week DVD.

And that wraps up week 3–on to week 4!

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The Wilderness Temptations — The Snarky Version

Posted on March 13, 2011 by Coco

For the first Sunday in Lent, our Gospel reading was the story of how Jesus was tempted by the devil after He had fasted for 40 days in the desert. (Matthew 4: 1-11, if you want to look it up.) It’s a fitting way to start the Lenten season, because many of the traditions of Lent are based on this story–Lent lasts for 40 days, and many Christians fast during this time.

Jesus

 

I always understood this story to symbolize the many times and different ways in which Jesus was tempted but never sinned. I also admire His snappy comebacks.

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Devil: If you are the Son of God, command these stones to become loaves of bread.

(Seriously, Satan? I just went 40 days and 40 nights without eating. Do you think I haven’t that of doing that already?)

Jesus: One does not live by bread alone, but by every word that comes from the mouth of God.

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Devil: If you are the Son of God, throw yourself down, for it is written, . . . “On their hands they will bear you up, so that you will not dash your foot against a stone.”

(Dash my foot–do you mean stub my toe? You really don’t know what my Father has in store for me, do you?!)

Jesus: Again it it written, “Do not put the Lord your God to the test.”

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Devil: All these things I will give you, if you will fall down and worship me.

(In all that time I spent at the Temple, don’t you think that I learned at least the first of the Ten Commandments? Thou shalt have no other Gods before me.)

Jesus: Away with you Satan! for it is written, “Worship the Lord your God and Serve only Him.”

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In the sermon today, the priest said that it was good for us to face temptation. She didn’t really develop that theme, so I have spent some time puzzling over it. 

From a health/fitness/diet perspective, I usually try to avoid temptation–why go to Krispy Kreme if I don’t want to eat a donut? On the other hand, knowing that I can go to Krispy Kreme without getting a donut can be empowering.

Thinking more broadly, I see that resisting temptation helps us learn that we are stronger than the things that we think have power over us. Our beliefs about the importance of coffee, soda, sugar, chips, chocolate–or whatever we may give up during Lent–will be shattered when we see that we can survive (and thrive) without them. And, when we are tempted, we can turn to one of Jesus’ snappy comebacks, or make up our own snarky ones.

Do you think it is better to avoid temptation or resist temptation?

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This Run Was For The Birds

Posted on March 12, 2011 by Coco

I woke up early this morning (5:00 am when my alarm was set for 6:00!), and decided that if I took my time to get ready and got to the bike path around 6:00, it should be light enough for my run by then.

I did the dishes from my husband’s and son’s late night snacks, checked my Google reader for new blog posts, and enjoyed a chocolate protein shake.

I checked the charges on my Garmin and my iPod, and was glad to see that they were both still fully charged.

I gathered my things and headed out the door to drive to the bike path. When I got to the edge of my neighborhood, I realized that I hadn’t grabbed my iPod! And, because I had just brought my wallet and keys, but not my purse, I didn’t have any headphones for my iPhone. I didn’t want to go back to the house, so I drove on, mentally preparing myself for a quiet run.

I got to the park just after sunrise. There were a few other runners getting ready for a run, but not many. I noticed that ducks were swimming in the giant puddles created by the heavy rains we had last week.

I walked to my usual starting point, with the last song I heard on the radio still playing in my head. As I headed out for 9 miles, it felt weird to start my Garmin without also starting my playlist!

Unlike last week, the first mile felt easy, although I did wonder how I was going to cope without anything to distract me from the tedium of putting one foot in front of the other for 90 minutes. I decided to focus on my breathing–what else was there?–and used the breathing patterns that I learned when I first started running. I kept to an easy 3/3 pattern for the first three miles and then held a moderate 3/2 pattern for the rest of my run, except for two short, steep segments where I switched to a 2/2 pattern to maintain my pace up the hills.

From the very first mile, I noticed how active the birds were. I am not a bird-watcher, so I can’t tell you what birds I heard, but there was tweeting, chirping, and rhythmic/patterned calls of all sorts. I did recognize the unmistakable rat-a-tat-tat of a few woodpeckers. At one point there was a small bird in the path that seemed to play chase with me. It would skitter-fly along for a bit, land, and then when I got close again, it would skitter-fly a bit farther ahead. This went on for a few times, until it finally veered off into the woods.

I don’t meditate, but I found myself thinking about meditating since I was focusing on my breathing so much. I thought that I would spend the time thinking about work things, or family things, or blog things, but I really didn’t. Except for noticing the birds’ songs, I didn’t really think about anything. I guess it was a meditative run.

I am grateful for the birds who kept me company and entertained me.  I think they have spring fever as badly as I do, even though the weather (35F!) refuses to let go of winter. 

Garmin Data:
Total Distance: 9.01 miles
Total Time: 1:25:11
Split Times: 9:55, 9:31, 9:33,  9:30, 9:13, 9:31, 9:15, 9:26, 9:16 
Notes: I tried to slow myself down when I saw those 9:15-ish splits, except for the last mile, which includes an intentional push for the last 0.3 miles. I am so not good at controlling my pace!

Do you enjoy doing long runs without music?

 Do you spend the time thinking about things or not thinking about things?

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Training Log – GW Parkway Classic 10 Miler – Week 2

Posted on March 11, 2011 by Coco

This is my training log for week 2 of getting ready for the GW Parkway Classic 10 miler on April 10. (You can read my log for week 1 here).  My training goal is to train without getting injured and my main race goal is to cross the finish line with a smile like I did last year.

Let me know if you have any tips or comments!

March 7
20 min elliptical
free weights:
single leg deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/lateral raises
hamstring curls/leg extensions (Bowflex)
side-lying leg lifts/crunches

March 8 (speed intervals)
55 min TM workout, manual level 0.5:
warm-up: 5 min @ 3.7 mph, 5 min @ 5.7 mph, 5 min @ 6.0 mph, 5 min @ 6.3 mph
intervals (a): 3 min @ 6.7 mph, 1 min @ 5.7 mph for 16 min
intervals (b): 2 min @ 7.0 mph, 1 min @ 5.7 mph for 12 min
cool-down: 1 min @ 6.0 mph, 2 min @ 5.7 mph, 4 min @ 3.7 mph
Notes: Everything felt good! Followed-up with stretching and rolling.

March 9
20 min elliptical
free weights (same as March 7)

March 10 (tempo variation)
50 min TM workout, random level 2:
warm-up: 5 min @ 3.7 mph, 5 min @ 5.7 mph, 5 min @ 6.0 mph
tempo (a): 10 min @ 6.3 mph
tempo (b): 10 min @ 6.5 mph
tempo (c): 10 min @ 6.7 mph
cool-down: 2 min @ 5.7 mph, 5 min @ 3.7 mph
Notes: Felt harder than the speed intervals, but no aches or pains.
Followed-up with lots of stretching.

March 11
20 min elliptical
free weights:
single leg deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
crunches/lateral raises
chest press/reverse crunches
side-lying leg lifts/crunches
Notes: I cut back on the leg moves since I am planning a long run tomorrow.

March 12 (long run on the bike path) (full report here)
Garmin Data:
Total Distance: 9.01 miles
Total Time: 1:25:11
Split Times: 9:55, 9:31, 9:33,  9:30, 9:13, 9:31, 9:15, 9:26, 9:16
Notes: Forgot my iPod and focused on my breathing.
I tried to slow myself down when I saw those 9:15-ish splits, except for the last mile, which includes an intentional push for the last 0.3 miles.

March 13
Rodney Yee A.M. Yoga for Your Week: 20 min “Twists” program

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Fit Tip Friday: Drink More Water

Posted on March 11, 2011 by Coco

Over the past few months, I realized that my water consumption had been falling off. I used to drink 64 oz a day without trying, but I found that I was barely drinking 2 water bottle’s worth–not even 32 oz!

Drink More Water

 

I don’t necessarily think that everyone needs to drink those eight 8 oz glasses a day you always hear about, but I do know that when I don’t drink enough water I feel sluggish and am more likely to get the munchies.

In an effort to make it easier to drink more water, I bought this new water bottle:

It came with a bite valve on the tip, but I took that off because I found it very awkward to use–I guess I’m just not coordinated enough. Even without the valve, the bottle doesn’t leak when you snap the tip down.

I find that I am drinking more water with this bottle, and am back up to my usual 64 oz. I think it’s because it is so easy to drink through the straw–the water just seems to go down more quickly and easily.

I take it almost everywhere I go, and have saved far more than its $9.95 price by refilling it at water fountains when I am out and about, instead of buying a bottle of water when I get thirsty. And, it’s much “greener” than single-use water bottles.

I also found a fun iPhone App for logging my water, called Waterlogged:

Waterlogged Version 1.3.5 IPA App iPod Touch iPhone iPad

I have the free version that lets you set one reminder per day. (I set mine for 10am with a reminder to switch out my coffee cup for my water bottle).  If you get the paid version you can have more reminders and all sorts of data tracking:

Hey! That’s my water bottle!

Do you have a simple fitness item that has had a surprising impact?

How much water do you drink every day?

If you’d like a cool water bottle like mine, you can find it on Amazon through my affiliate link here

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