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

Posted in Fitness | Tagged , , , , | 13 Comments

Ash Wednesday

Posted on March 9, 2011 by Coco

I love the liturgy of the Ash Wednesday service in the Episcopalian Book of Common Prayer. While you might think an Ash Wednesday service would be a depressing focus on sin, I find it to be very powerful and even uplifting.

(source)

The opening prayer gets me right away:

Almighty and everlasting God, you hate nothing you have created and forgive the sins of all who are penitent.

I think being reminded of God’s forgiveness before we confess our sins reinforces God’s unconditional love for us.

On of the readings usually is Psalm 103, which includes these verses:

The Lord is full of compassion and mercy,
slow to anger and full of great kindness.

He will not always accuse us,
nor will he keep his anger forever.

He has not dealt with us according to our sins,
nor rewarded us according to our wickedness.

As far as the east is from the west,
so far has he removed our sins from us.

This Psalm brings to mind a “children’s sermon”that I heard years ago. The pastor talked about how children always want to be treated fairly, and how siblings especially don’t want their brother(s) or sister(s) getting more than they deserve. But he explained that we are lucky that God doesn’t treat us fairly–He gives us more than our “fair share” and doesn’t hold every wrong against us.  To me, this Psalm is a reminder that God sees us apart from our shortcomings and wrong-doings.

After the Bible readings, the service continues with an invitation to observe a holy Lent, which begins:

Dear People of God . . .

Seriously, I just love that phrase, maybe because it connotes a sense of belonging to God.

Of course, it is a solemn service. With the imposition of ashes the priest reminds us:

Remember that you are dust, and to dust you shall return.

and the Litany of Penitence has nearly two full pages of ways in which we have fallen short of God’s will for us, from failing to love our neighbors as ourselves, to being self-indulgent and envious, to being negligent in prayer and worship. I am guilty in all these ways, but still I leave the service reassured of God’s love.

I still haven’t decide how I am going to observe a holy Lent–what practices of “self-examination and repentance,” “prayer, fasting and self-denial,” and “reading and meditating on God’s holy word” I will focus on for the next 40 days, but at least I have started Lent with a sincere and contrite heart.

(source)

Are you giving up anything or committing to do anything for Lent?

If you got ashes today, has anyone told you that you have a smudge on your forehead?

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Mardi Gras At Fogo De Chao

Posted on March 8, 2011 by Coco

Last night we celebrated my son’s 17th birthday with what has become an annual tradition: a family dinner at Fogo de Chao. It’s a teenage boy’s dream with waiters (“gaucho chefs”) slicing freshly roasted meat right onto your plate–top sirloin, bottom sirloin, filet mignon, pork ribs, sausage . . . the list goes on. They also have an awesome salad bar with green salad items, marinated vegetables, pasta salads, crisp-steamed broccoli, roasted beets, and more. It’s an all-you-can-eat place, but the food is very high quality.

They give everyone a card that cues the waiters:

Bring it on!

I’ve had enough (at least for now)!

I started at the salad bar, and didn’t stuff myself with too much sirloin and file mignon before I flipped my card to the red side, but my restraint was partially fueled by the dessert menu.

Sadly, when I perused the options, I saw that they no longer have the tres leches cake that I really like. I wasn’t in the mood for the other desserts (molten chocolate lava cake, cheesecake, flan, creme brulee), so I was going to skip dessert.

My mom had arranged for the waiter to serve my son a piece of their chocolate mousse cake with a birthday candle. After we duly embarrassed him with an out of tune and out of synch rendition of “Happy Birthday,” he told me that he really wanted a different dessert. He likes their mango and strawberry creams, which basically are vanilla ice cream with fresh fruit blended in.  So, I did what any good mom would do and told him that I would have his cake so he could order what he wanted.  The cake had layers of white chocolate mousse and chocolate mousse between the cake layers, and a thick coating of chocolate ganache. Somehow the mousse made the cake seem really “light” and so easy to eat one forkful after another.  Where was that red card when I needed it?  I finally came to my senses and gave the few remaining bites to my mom.

Amazingly, I woke up slightly hungry this morning–hungry enough to want my chocolate protein shake before my workout. Still, I will not be celebrating Mardis Gras with another big meal tonight!

(paper hand towel from ladies’ room)

Do you find that blogging has you looking for cute “souvenirs” that you can take pictures of for your blog? 🙂

Are you celebrating Mardi Gras today?

Are you having pancakes for dinner tonight?

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Training Log – GW Parkway Classic 10 Miler – Week 1

Posted on March 7, 2011 by Coco

Now that I’ve signed up for the Zooma Annapolis Half Marathon on June 5th, I feel like I’ve upped the ante on myself for training. I’ve done one half before, early in my life as a runner. I really like the 10 mile distance, but have a friend who’s relatively new to distance running who wants to do a half, so . . .

For now, I am still going to focus on getting ready for the GW Parkway Classic 10 miler on April 10, and my goal is still to train without getting injured and be able to cross the finish line with a smile like I did last year.

I am going to use this page as a training log for my workouts.

Let me know if you have any tips or comments!

February 27
6 mile neighborhood run, including 3 laps on track
Garmin: 6.15 miles, avg. pace = 9:52 min/mile

February 28
30 min elliptical
free weights routine
dead lifts/overhead press/push-ups
plie squats/tricep dips
squats/lateral arm raises
lunges/bicep curls
side-lying leg lifts/crunches

March 1
TM: 45 min hill program (level 5), 5.7-6.0 mph

March 2 (hotel gym–full description here)
30 min elliptical
free weights
single-leg dead lifts/overhead press
plie squats/tricep dips
squats/lateral arm raises
lunges/bicep curls
push-ups
chest flies/crunches

March 3
TM: 45 min random program (level 3), 5.7-6.0 mph
stretching, rolling

March 4
30 min elliptical
free weights:
single leg deadlifts/military presses/push-ups
side steps (w/exercise band)/bicep curls
3-directional bent-knee leg raises/lateral arm raises
side-lying leg lifts/crunches
hamstring presses/skull crushers

March 5
9 mile run on the bike path
I was planning on 8 miles, but felt good enough at the end to tack on another mile.
Garmin: 9.02 miles, 1:25:31, avg pace 9:29 min/mile
split times: mile 1 = 10:00, miles 2-3 = 9:40, miles 4-9 = 9:20

March 6
20 min program of my Bob Harper Bure Burn Super Strength DVD
Forward Bends program of my Rodney Yee AM Yoga For Your Week DVD

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