Ragnar Training Recap

Posted on September 11, 2014 by Coco

Well, here I am on the eve of running RagnarDC! I am still worried about the elevation profile of my first leg, still not quite sure of the logistics, and still counting on having a crazy-good time! 

Ragnar DC

To quell my nerves, I thought I would look back on my Ragnar training, to reassure myself that I’ve done all I could to get ready. (You can see all of my Ragnar training posts here.)

My Garmin data shows how I ramped up my running when I started training for Ragnar in late July. I went from running 2-3 days a week to running 3-4 days a week. I did four afternoon runs–something I’ve never done before–including three double runs (I forgot my Garmin on one of them). Continue reading →

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How I Will Be Fueling For Ragnar DC

Posted on September 10, 2014 by Coco

Oh, my! Ragnar DC is getting so close! I am running out of time to make last minute Amazon Prime orders (but thanks for shipping the safety vest, shower wipes, and first aid kit to my door!), and making final decisions about what I will be packing. One of the most important decisions is how I will be fueling before, during, and after my three legs. 

Ragnar DC

 I know you’re not supposed to try anything new on race day–especially any new fuel–so last week I hit up Hudson Trail Outfitters and stocked up on some of my favorite bars.

Ragnar Fuel (Bars)
I don’t eat Clif bars very often because they have more calories than I usually need for a snack, but I have been so hungry lately with all of my training, that my main concern for Ragnar is having enough to eat! In addition to these bars, I am bringing a box of Nature Valley crunchy peanut butter granola bars and some homemade trail mix with nuts, dried cherries, and chocolate chips. I hope we have time to get “real” food, but if not, this should get me through the 36 hours of Ragnar DC craziness!  Continue reading →

Posted in Fitness, Food, Ragnar Training | Tagged | 10 Comments

Physical Therapy Exercises For Glutes And Arches

Posted on September 9, 2014 by Coco

I’ve gotten some questions about the exercises that the physical therapist suggested to strengthen my arches and improve how my glutes work to stabilize my hips. I don’t mind sharing, but keep in mind that this is a personalized set of exercises based on a detailed assessment of my strengths, weaknesses and body mechanics. These physical therapy exercises for glutes and arches might not help you, and they might even exacerbate any issues you may have.

Physical Therapy Exercises For Glutes And Arches

Now, how am I going to get all this done and still keep up with my planks and push-ups, not to mention all the foam rolling she wants me to be doing?

Do you have any physical therapy homework you are supposed to be doing?

Do you use a foam roller as much as you should? 

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Running In Vancouver

Posted on September 8, 2014 by Coco

The business trip I have been looking forward to all summer is finally here–I am attending a legal conference in Vancouver, British Colombia! 

Vancouver Skyline

While I am looking forward to attending the conference programs and networking with colleagues, what I am most excited about is visiting Vancouver and, of course, running in Vancouver!  Continue reading →

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September Virtual Coffee Date

Posted on September 6, 2014 by Coco

Gosh, I can’t believe it is time for our September virtual coffee date already! I feel like August was pretty quiet, but September, October and November are going to be quite busy, so I’m glad we have this chance to catch up. 

Virtual Coffee Date

I know I’ve been talking about Ragnar a lot lately, so I’ll try to refrain myself today–but one week from now I’ll be a Ragnarian! 🙂 

So, how was your summer? I never did get to the beach–or anywhere else for that matter!–but I have a cool business trip to Vancouver today, so I guess that’s my consolation prize. Don’t tell my work colleagues, but what I’m really looking forward to is meeting Tamara and running in Vancouver! What I’m not looking forward to is my flight home, which gets in at midnight if I’m lucky–what was I thinking when I booked that???

Speaking of vacations, my husband and I finally booked a vacation for October. I’m really looking forward to it, but work is already putting on the squeeze with a meeting in Philadelphia the day before, and a big client meeting two days after. And, I just found out that we will miss the big weekend of my son’s short fall lacrosse season. ~sigh~ I guess there never is a perfect time to get away. 🙁 

Speaking of my husband, he finally entered the modern age and got an iPhone last weekend! He is very serious about security and gets frustrated when apps want to access his Facebook account (which he cautiously uses to keep up with a few close friends) or collect any personal data. I’m pretty nonplussed about all  that, but when I “checked in” at a local Starbucks this weekend, and then saw a pop-up of all of my “check ins” at that location over the past few years, I was a bit freaked out–at least Facebook reminded me of how much information it was tracking??

Oh, gosh! Look at the time. I need to finish packing …. 

[Tweet “Catching up on the day-to-day with the September Virtual Coffee Date”]

Do you have a smart phone?

Do you worry about how much Facebook knows about you?

Posted in Coffee Date, Life | Tagged , , , , | 18 Comments