Confidence-Boosting Run

Posted on March 5, 2011 by Coco

Today was my first long run of my very personalized training plan for the GW Parkway Classic 10 miler (April 10). I was planning on a 8 mile run on the bike path, but as I got closer to the park, I started thinking about doing 9 . . . .

Runner

Remembering my main goal (don’t get injured!), I decided to start off for an 8 mile route, but I found myself debating that 9th mile throughout my run.

Cons
Risk of injury–I only ran 6 miles last week, and 7 the week before. 9 is a big jump that violates the “10%”rule.”

Pros
I felt good, I had plenty of time today, and I wasn’t sure what our family schedule looks like for next weekend.

My first mile felt a bit sluggish, but it was right on target for my normal outdoor warm-up pace of 10:00 min.  For the next two miles, I kept a steady 9:40 pace that felt easy.  Then, a woman who looked to be about my age and size passed me.

 

I found myself unconsciously running faster to sort of keep up with her. My split time for that mile was 9:20 minutes. Even though we parted ways after that, I kept up the 9:20 pace without feeling like I was pushing myself.  As I got closer to my 8 mile finish mark, I still felt good and comfortable, so I decided to tack on a 0.5 mi out-and-back segment to hit 9 miles.

My Garmin data: 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

So, this definitely was a confidence boosting run. It showed me that I am ready now for my 10 miler in April–I just have to avoid injuries as I continue my training and set a goal for my happy finish time.

Do you find that you push yourself to keep up with other runners, even when you aren’t racing?

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Three Things Thursday (The Grandmommy Edition)

Posted on March 3, 2011 by Coco

This weekend I spent a total of 7 hours in the car with my mom.
Here are three things I learned about her.

1.  My mom does not usually wear a seat-belt.

 

Ack! We talked about this. Or, I at least made my disapproval clear. I know she was an adult (and a parent) before seatbelt use was common, let alone required, but why would any intelligent person not wear a seatbelt? She tried to make me feel better by telling me that she does wear her seatbelt when she drives down to Richmond. Well, that’s good, but doesn’t she think that traffic on the Beltway is dangerous enough?

2.  My mom can strike up a conversation with anyone.I think this is the attorney in her. Unlike me, she practiced law in a courtroom, where she had to elicit testimony from her clients and cross-examine witnesses. While I tend to avoid confrontation and steer clear of touchy issues, she goes right in for the kill. This is one reason why, when we really want to know what is going on in our teenagers’ lives, we suggest that they go out to dinner with grandmommy. 😉

3.  She is the best grandmother in the world.

I knew this already, but there is no room for doubt after this weekend. She took a day off from work on Friday and joined me on a road trip to watch my son wrestle in a “national” level tournament. Seven hours in the car to watch my son wrestle for a grand total of 10 minutes (in two matches). There was never a question that she wanted to stay at the arena to watch my son’s other teammate compete, and when he was eliminated, she agreed to stay even longer, since the coach wanted the boys to see the quarter finals. By the time that was done, we had spent ten hours at the arena. She managed to have a good time and would do it again in a heartbeat.

I love my mom as my mom, but I appreciate her even more as a grandmother. Her unflagging support and genuine interest in everything my kids do leave them no room to doubt that they are deeply loved by someone who will always be on their side.

Have you gotten to know your mom in a different way now that you are an adult?

Does she have qualities that you wish you had (even if they drive you crazy sometimes)?

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Going On The Road Without Going Off Your Fitness Progam

Posted on March 2, 2011 by Coco

I am on my third out-of-town trip in so many weeks. It is harder to keep up with my fitness routine and keep my diet goals in sight when I’m traveling, but it can be done. Here are my top 5 tips:

  1. Book a hotel with a fitness room. I have been pleasantly surprised by the equipment that even more “budget-oriented” hotels offer (like BestWestern and Hampton Inn). They may only have a few machines, but if you hit the gym early in the day, you probably will have it all to yourself.
  2. Bring workout clothes even if you don’t think your hotel has a gym. If the weather is nice and the area is safe, you might at least be able to get in a walk. (Although I run outside without fear on my home turf, I am very reluctant to run outside in a strange city. Ask the front desk/concierge if the area is safe or invite a family member/friend/colleague to join you.)
  3. Pack an exercise DVD that you can do in your room–a yoga DVD is a nice way to unwind (literally) after a long day travelling.
  4. Pack snacks. I always throw several crunchy granola bars (Kashi or Cliff), Cliff Chocolate Brownie Z-Bars, and 100-calorie packs of almonds in my bag. This has saved me from needing to get fast food at the airport or give in to heavy appetizers at a work function. You also can pack instant oatmeal and fix it with hot water from the coffee pot in your hotel room.
  5. Bring water on a road trip and buy water before getting on an airplane. Most hotels charge an exorbitant price for the water bottle they so kindly leave in your room.  Bring your own and refill it at a water fountain or at the cooler at the gym. You can’t bring water through airport security, but you should buy a bottle before you board. Yes, they do serve water on board, but if you are stuck on the tarmac for a while or there is turbulence you may be parched by the time they get to you.

Those are my top 5 tips–what are yours?

Today I had a good workout in the hotel gym. Following my “training plan” for the GW Parkway Classic, I did 30 minutes on the elliptical:

and then my free weights superset routine.  This time I think I remembered everything:

  • dead lifts/overhead press
  • plie squats/tricep dips
  • squats/lateral arm raises
  • lunges/bicep curls
  • push-ups
  • chest flies/crunches

This gym is staffed by a trainer, and he made my day by telling me that I looked like I knew what I was doing with the weights and looked very fit! 😀

Now that I’ve drained my cup of Starbucks Via soon, its time to get dressed, check-out, and head to my meeting.

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Training for the GW Parkway Classic

Posted on March 1, 2011 by Coco

My first blog post was about getting ready for the Army Ten Miler in October. Now almost 6 months later to the day (and if it were a leap year, and today was February 29 instead of March 1, it would be 6 months to the day!), I am getting ready for my favorite race, the GW Parkway Classic Ten Miler.

My first running event ever was the 5K race of this event, and when I did the 10 miler the next year, I was hooked. It’s a beautiful course along the GW Parkway from Mt. Vernon (George Washington’s estate) into Old Town. The first mile is mostly downhill, families that live along the route come out to cheer on runners, and the post-race activities are spirited without being overwhelming.

I had such a great time running this race last year that I am a bit worried about this year. Last year will be hard to top emotionally, and I don’t want to set a goal of a faster finish time. Really, I just want to enjoy it as much this year as I did last year. One thing going for me there is that a friend and her daughter will be running it with me. We probably won’t keep the same pace, but it will be fun to have someone to line up with and celebrate with afterwards.

As with the Army Ten Miler, I won’t be following any pre-set training program. Those tend to leave me injured, because I get too concerned about following THE PLAN and ignore things my body is telling me, like “you need a rest day” or “hill sprints are not what your ITB/plantar fascitis/piriformis needs today.”

Really, I won’t do much to change my usual exercise routine, except to work harder to follow my usual exercise routine, which has been derailed recently by injuries and illness.

That means I will run Tuesday, Thursday and Saturday. Saturday will be my “long run” day, with an 8, 9 and maybe even one 10 mile run over the next 5 weekends, and at least one “step-back” week with a 6 mile “long” run. Once a week I will do either a speed workout or a hill workout. The other day I will do a steady-state run at an easy or moderate pace, depending on how I feel.

Monday, Wednesday and Friday I will do strength training, but I’m not sure if I should stick with my Bob Harper Pure Burn Super Strength DVD. It is heavy on arms and core strength, and I probably would benefit from more exercises that are targeted to running–and preventing common running injuries.

Sunday I will do yoga, because that has been working so well for me. 😉

I also will continue to keep my Runner’s Resolutions, including proper warm-ups, stretching, and foam rolling.

Are you training for a spring race? Are you following a training progam?

Do you have a good strength training routine to support your running?

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13,350 Calories

Posted on February 28, 2011 by Coco

What happens when three high school wrestlers go to Outback SteakhouseÂŽ for dinner after the last wrestling tournament of the year?

 

One boy ordered:

Aussie Cheese Fries (with bacon bits and ranch dressing) = 2100 calories
Alice Springs ChickenÂŽ (topped with bacon and cheese) = 1300 calories
Baked Sweet Potato (with butter) = 600 calories
Chocolate Thunder Down Under = 1900 calories

He tried hard to finish all of everything. I think there were a few bites of brownie left in his dessert bowl.

This boy naturally weighs about 140 lbs, but wrestles at 130, so now that the season is over he is on a mission to gain 10 lbs like only a teenage boy can! I wish I could post the picture of his bright smile as he dug in to the platter of cheese fries! 😀

My son ordered:

 Outback Grilled Shrimp on the Barbie

 Grilled Shrimp on the Barbie = 300 calories
9 oz. Victoria’s Fillet = 700 calories
Baked Sweet Potato (with butter) = 600 calories*
Loaded Baked Potato = 500 calories*
Sydney’s Sinful SundaeÂŽ = 1500 calories

(He ate a few bites of sweet potato and left the baked potato untouched.) 

My son weighs below his weight class, so he hasn’t had to try to control his weight (other than vaguely trying to gain weight by drinking protein shakes as snacks).

The other boy ordered:

Bloomin’ OnionÂŽ = 1550 calories
12 oz. Outback SpecialÂŽ (sirloin) = 550 calories*
Loaded Baked Potato = 500 calories*
Garlic Mashed Potatoes = 350 calories*
Cheesecake (with chocolate sauce) = 900 calories

(He ate some, but not all, of these sides)

(According to the nutrition information on the Outback SteakhouseÂŽ website, the 12 oz. sirloin has fewer calories than the 9 oz. Victoria’s FilletÂŽ.)

Like my son, this boy is easily within his weight class, although he said he may try to lose weight for next season.

The boys had a friendly competitive version of “the clean plate club” going on, and the first boy easily one. They threatened to give him the “Most Valuable Eater” award at the end-of-seaon party.

I thought I was doing pretty well ordering the Spotty Dog SundaeÂŽ off the “Joey Menu,” but that scoop of vanilla ice cream with hot fudge sauce has 1200 calories! I hope that counts whipped cream (which I didn’t have), but since I did finish more than half of it, I know understand why my stomach feels so full!

(On the other hand, my entree of Atlantic Salmon prepared “light style” with steamed veggies was a good choice at 400 calories, and very satisfying.)

It was nice to see these boys relaxing together after back-to-back weekends of tournaments. All in all, it was a fun if high-calorie ending to a great season.

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