Five Saftey Tips For Running In The Dark

Posted on October 8, 2012 by Coco

I always say that I run at “o’dark-thirty” but in the summer months it actually is light out for my 5:00 am (ish) runs. Now that we are heading into fall, it is dark until 6:30 am, and even people who run in the evenings may find themselves running in the dark.

(sunrise out my backyard window)

As much as I love to run in the pre-dawn hours, I know that running in the dark is inherently dangerous. Here are some safety tips for running in the dark.

  1. Run on a well-lit path. Maybe this isn’t really a tip for running in the dark, but it is safer if you can see where you are going, and if others can see you.
  2. Dress to be seen. Wear light clothing, reflective gear, and a head lamp or knuckle lights if it’s really dark.
  3. Run facing traffic. It’s never a good idea to run in the street in the dark, but if you have to, make sure you are running on the left side of the road, facing traffic. A car or truck coming up behind you in the dark may not see you until it’s too late.
  4. Run defensively. Sure, pedestrians (including runners) have the right of way, but being “right” won’t be much help if you get hit by a car. If you are running in the road, move as far to the side as you can if a car or truck is approaching, and move to the shoulder, grass or sidewalk if that’s what it takes to provide ample clearance. Don’t hesitate to stop running if traffic gets busy. Surviving your run is much more important than hitting your target pace.
  5. Assume that drivers do not see you. This is a good safety tip any time of day, but is particularly important when you are running in the dark, at dawn, or at dusk. You may think that you are visible, but drivers may not see you in the dark or dim light. Stop before you cross a street and watch for cars turning right–they are looking to their left for oncoming traffic, and may not even think to lookout for the runner to their right.  

Do you run in the dark?

Do you have other safety tips?

Posted in Fitness | Tagged , | 9 Comments

Visiting Churches

Posted on October 7, 2012 by Coco

Last week I decided to visit a church that I had come across on one of my long neighborhood runs. I love “my” church, but some Sundays my schedule calls for a church closer to home. Still, I am never comfortable when I am visiting churches.

I did my research on their website, dressed up a bit more than I usually do, and headed out the door with plenty of time to get there.

I arrived at about 7:50 for the 8:00 service, and there were no other cars in the parking lot. I’m used to people arriving just in time for the service at my church, but as a visitor it is a bit disconcerting. There was a man sweeping the sidewalk, so I knew the church was open at least. I waited for a few cars to arrive and made my way to the sanctuary.

The service followed Rite I in The Book Of Common Prayer. I’m more familiar with Rite II, and tried to remember to follow along in the prayer book instead of saying the (wrong) words by heart. I’m pretty sure I messed up every sit-stand-kneel option–that’s what I get for sitting towards the front when most people were seated towards the back!

On my way out, both the priest and assistant greeted me, chatted with me, and gave me a “welcome package” with a brochure and information about the church and church activities. It was a sharp contrast to the other church near my house, where I have visited many times without getting more than a “good morning” on my way out.

I have mixed feelings about how much attention churches “should” give to visitors. Sometimes people just want to worship anonymously and be left alone. Most people don’t want to be called out during the service–I know that would make me very uncomfortable. But I think some effort should be made to welcome a visitor. Maybe a heartfelt “good morning” is all that’s needed. But maybe more effort should be made to figure out what brought the person to church that day–are they from out of town? looking for a new church? hoping for relief from a heavy heart?

How does your church welcome visitors?

How would you like to be welcomed?

Posted in My Faith | Tagged | 3 Comments

Working Out On The Road (ATM Training)

Posted on October 6, 2012 by Coco

This week brought my first of four business trips this month, and my first of three weeks in a row of driving up to my son’s college (Parent’s Weekend, fall lacrosse tournament, Fall Break). Still, it was pretty easy to stick to my training plan for the Army Ten Miler.

Monday (Strength Routine)
I started with my current plank routine:
0-1:30 ~ 27 sec front plank on elbows/3 sec rest X 3
1:30-2:30 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6
2:30-3:30 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6 (other side)
3:30-5:00 ~ 27 sec front plank/3 sec rest X 3
5:00-6:00 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6
6:00-7:00 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6 (other side)
7:00-8:30 ~ 27 sec front plank on elbows/3 sec rest X 3
8:30-9:30 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6
9:30-10:30 ~ 8 sec side plank on elbow, top leg raised/2 sec rest X 6 (other side)

I also did my full strength routine with three sets of 12-15 reps of different strength moves.

Tuesday (Easy Neighborhood Run–4.25 miles; 41:05, avg. pace 9:34 min/mi)
My legs were feeling my weekend bike ride (20 miles!) and Monday’s strength routine, so I just went for an easy run–choosing a mostly flat or downhill neighborhood route.

Wednesday (Strength Routine–Doubletree Chicago)
I was pleased to see a full set of weights in the hotel gym.


After warming up on the fancy elliptical I did my planks and my full strength routine.

Thursday (Treadmill Speed Intervals)
After warming up for 15 minutes (5 min walking, 10 min running) I did 30 minutes of 2 minute speed intervals with a 1 minute recovery interval at 6.0 mph:
3 intervals @ 6.7 mph
3 intervals @ 6.8 mph
3 intervals @ 6.9 mph
1 interval @ 7.0 mph
I had to refill my water bottle halfway through and I was still sweating after my shower! 😛

Friday (Planks & Yoga)
I wasn’t in the mood for my full plank routine, so I did a few planks using the morning news to time my segments. I did three front planks for 1 story each, and 2 sets of side planks for two commercials each. Then I did the Twists program from my Rodney Yee AM Yoga For Your Week DVD.

Saturday (Long Run)
My friend was sick with a chesty cough, so I was on my own again this weekend. I decided to try a different neighborhood route with even more hills than usual. The first and longest hill was 0.6 miles. Other long hills were 0.4 miles, 0.4, miles, 0.3 miles, and 0.5 miles. I got back to my neighborhood at 9.25 miles, so I ran up the last hill–the same hill as my first hill–for 0.25 miles, ran down, and ran back up. That should be good practice for the overpass at the end of the Army Ten Miler course.

Garmin Data:
Total Distance: 10.14 miles
Total Time: 1:36:37 (Avg. Pace = 9:32 min/mi)
Spilt Times: 9:40, 9:46, 9:15, 9:26, 9:41, 9:27, 9:42, 9:36, 9:09, 9:35

We didn’t have enough ice for an ice bath, so I did a warm epsom salt soak. While it was a pleasant experience, it certainly didn’t feel as refreshing.

How do you decide whether to run through a cold?

Have you tried epsom salt baths?

Have you entered my Popchips giveaway?

Posted in Fitness, Training Log | Tagged , , , , , , | 4 Comments

Octoberfest Beers & Popchips Giveaway

Posted on October 4, 2012 by Coco

I had two Octoberfest beers last week:

The Sam Adams was by far my favorite–I hope I can have it again before it’s gone. The Dominion just tasted like beer–nothing bad, but nothing special.

I think Popchips® must have seen my Thirsty Thursday beer reviews, because they sent me some recipe and beer pairings to go with their new line of tortilla Popchips®.

Don’t these sound yummy?

  • Grilled Chicken Cemitas and Garlic-Chipotle Love with Salsa Tortilla Popchips® and Goose Island 312
  • Ceviche with Chili Limón Tortilla Popchips® and Bud Light
  • Crab Dip with Ranch tortilla Popchips® and Stella
  • All-Beef Chile Colorado with Nacho Cheese Tortilla Popchips® and Shocktop

The last one sounds the best to me. Although I probably won’t ever be adventurous enough to try to make it, you might be up to the challenge, so here is the recipe:

All-Beef Chile Colorado
6 guajillo chilies, stems and seeds removed
1 1/2 cups boiling water
6 fresh tomatillos, papery skins peeled off
6 garlic cloves, unpeeled
2 chipotle chiles in adobo
2 tablespoons olive oil
2 large yellow onions, coarsely chopped
2 pounds ground beef (preferably chuck)
1 15-ounce can diced tomatoes
2 tablespoons ancho chile powder
2 teaspoons ground cumin
1 1/2 teaspoons salt
Freshly ground black pepper
Grated sharp cheddar

1. In a dry skillet over medium heat, toast the guajillo chilies on each side for 30 seconds, until just softened. Put them immediately in a glass bowl and pour the boiling water over them to cover. Soak for 15 minutes.
2. In the same dry skillet, toast the tomatillos and garlic, turning several times until the vegetables have softened slightly and the exteriors have brown marks, 3 to 4 minutes. Discard the paper skins on the garlic.
3. Put the guajillo chilies in a blender with the soaking water, the tomatillos, the peeled garlic, and the chipotle chilies in adobo. Pulse to make a smooth puree.
4. In a large stewpot over medium heat, cook the onions until softened and just turning golden, 6 to 7 minutes. Add the ground beef and cook through, breaking it up with a spoon as you cook, about 10 minutes.
5. Add the pureed chiles and tomatillos, the tomatoes, ancho chile powder, cumin, salt and a few grindings of black pepper. Bring to a boil, reduce heat, and simmer for 1 hour, loosely covered, until the deep orange-red sauce is thick. You may need to add a little more water, but take it easy. The finished chili should not be too wet.
6. Taste and add more salt and pepper if needed. For each serving, put a handful of nacho cheese tortilla popchips in the bottom of a bowl and ladle a serving of chili on top. Scatter with a handful of cheese and eat at once.

Throw a handful of Nacho Cheese Tortilla Popchips® into each of 6 bowls, ladle on a generous scoop of chili, and top with a sprinkle of sharp cheddar cheese.

Will you try this recipe?

Popchips® was a generous sponsor of Fitbloggin, and I got to try some of the new tortilla flavors. My favorite was the chili limon:

They have that bite that makes you want to keep munching–thank goodness for single-serving bags!

Popchips® offered me a case of the new tortilla flavors to give away to one of my lucky readers. Here’s how you can enter:

  1. Leave a comment and let me know which of the recipes sounds best to you.
  2. Follow @Got2Run4Me and send this Tweet and leave a comment saying that you did:

I entered to win the @Popchips giveaway from @Got2Run4Me http://wp.me/p131gw-1zV

One comment per entry, up to two entries per person.

I will select a winner from entries received by midnight east coast time on Friday, October 12, 2012. Make sure your comment includes an email address where I can reach you or you may be disqualified!

**FTC Notice** Popchips® is sponsoring this giveaway. The review reflects my own personal opinion of this product.

Posted in Food, Product Reviews | Tagged , , | 34 Comments

Wordless Wednesday (The College Brat Edition)

Posted on October 3, 2012 by Coco

(Translation: Mom, I love you. Please send money. Your hard-working college student.)

Posted in Life | Tagged , , , | 11 Comments