Last week our office observed Administrative Professional’s Day all week:
Monday: Hot breakfast featuring Belgian waffles, sausage, fruit and pastries.
Tuesday: Lunch on the patio with grilled burgers and hot dogs.
Wednesday: Fresh-baked chocolate chip cookies.
Thursday: Miniature pies from the new Pie Sisters store in Georgetown.
Friday: Ice cream bars.
When I read the email announcing the plans, I was disappointed to see the focus on food–high-calorie, sugary, fatty food. I know that my reaction probably was unique–most people looked forward to all of the different “treats.” It made me feel like a celebration curmudgeon, but when so many of our office staff are seriously overweight, the week of caloric excess really bothered me.
The thing is, I don’t know what our office administrators could have done instead. In past years, when our budget wasn’t as tight, the events were more varied, and included professional chair massages, free movie passes, etc. Even if we could afford to do that now, I’m not sure it would have gone over as well. Most people really enjoyed the food, and also enjoyed getting away from their desks to enjoy the food together. I can’t think of any healthier alternatives that would have been as popular–we can barely get 10 people to come to a free yoga class!
Are your office celebrations focused on food?
Can you think of healthier alternatives that still would be popular?
I usually do the Lawyer’s Have Heart 10K in June, but this year it falls on the same day as my son’s high school graduation. The next race on my calendar is a new one for me–the Richmond Half Marathon on November 10, but that is eons away. I was eyeing the Wilson Bridge Half Marathon in October, but it falls on the day of my son’s one and only fall lacrosse tournament (and his first game as a college player!). I probably will try to sign up for the Army Ten Miler again, but that’s not until late October.
I know my lower body needs a break–my nagging ITB is back to nagging again–but the rest of me is just as hooked on running as ever, and I keep catching myself reading emails that promise information on “upcoming races.” Maybe I can find a 10K or two to keep me going until the summer heat makes racing unthinkable.
This week was a real recovery week, with only a bit of running:
Monday (Three-Way Recovery Workout) Elliptical: 20 min forward/reverse intervals to get my legs moving again
Weights: 20 min mostly upper body
Yoga: 25 min Rodney Yee “Twists” program
. . . plus some torture time on the foam roller for good measure.
Tuesday (3 mile walk/run loop) I planned to just take the dog for a walk, but decided to try a short run. I walked about 1/3 mile, ran about 2 miles, and walked about 2/3 mile more. My pace was slow and my ITB was not happy, but it still felt good to be out running.
Wednesday (Weights) I dusted off an old Firm tape (yes, a VHS tape!) and did a 30-minutes cardio/weights workout. The step-ups had my quads burning!
Thursday (3 mile walk/run loop)
I had to leave the house at 6:00 for a 7:30 am flight, but decided to set my alarm early and squeeze in that 3 mile walk/run loop again. I wore my Garmin this time and measured the running segment at 2.25 miles. My pace still was slow and my ITB still was nagging, but it still felt good to be out running!
Friday (Weights) One advantage of not having any races on my calendar is that I can dial up the intensity of my weights routine again. Although I really like my usual routine, I am getting bored with it. Here’s how I mixed it up on Friday:
Step-Ups/Lateral Raises/Front Raises
Lunges/Bicep Curls
Bridges/Skull Crushers
The “mermaid” move from the Self.com Drop10 Challenge
Planks with knee to elbow
It was a tough but fun workout–I think I will do it again next week.
Saturday (7 mile run)
I was planning an easy neighborhood run, but my friend wanted to run together. I warned her about my ITB, and we decided to do her favorite run–the flat, 7 mile out-and-back from our office to the Capitol.
Total Distance: 7.02 Total Time: 1:04 (Avg. Pace: 9:07 min/mile)
Split Times: 8:55, 9:19, 8:53, 9:07, 9:07, 9:14, 9:17
My final preparations for the GW Parkway Classic included buying these three things at the grocery store.
While we have lots of Gatorade in the house for my son, I only like the red Fruit Punch flavor, so I always pick up a bottle of that to put in my sports bottle on race days.
The Pepto Bismol was an attempt to avoid the post-race GI issues that seem to hit harder and harder with each race. I downed a dose in the car on the way home and again about an hour later. While it didn’t work like magic, I didn’t have to spend the day close to a bathroom.
When the weather forecast called for cold rain I set my sights on a post-race epsom salt bath. I may go back to ice baths in the summer, but the hot epsom salt bath in our whirlpool soaking tub was divine.
What things do you need to have on hand for race day?
Yesterday was “Senior Day” for my son’s lacrosse team.
(If you are not familiar with “senior day” in the world of high school sports,
you should watch this episode of “The Middle.”)
Before the game, each mom was given a corsage, and each senior was recognized and escorted across the field by his parents while the announcer read a short profile with his favorite subject, favorite sports player, college plans, etc.
I did not cry, but I was so caught up in the moment
that I have no idea what the announcer said about my son.
(I had to check the progam afterwards.)
Although I have a hard time setting specific goal times for my races, I usually end up picking some number to chase after as I run the course. Sometimes the number is a nice round number that sounds good, like the 2:00 goal my friend set for us for the Rock’N”Roll USA Half Marathon. Sometimes the number is based the pace I think I can keep, like the 1:25 goal I had for the Cherry Blossom 10 Miler. But there are several reasons why it can be difficult to meet a goal based on your estimated race pace.
1. A crowded start. If I get caught up with a group of faster runners, my first mile may be really fast. On the other hand, if it is a crowded race or a narrow course, I may spend much of the first mile trying to break away from the pack and find my groove. It’s hard to factor this in ahead of time unless you are familiar with the race, but lining up towards the front of your pace group and near the outside can help minimize the impact of a crowded start. Continue reading →
I have been running since 2001, through the trials of injuries, raising teenagers, and managing a successful but stressful career. My friends, family, and faith keep me going. ~ Coco
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
