Countdown To The Hot Chocolate 15K (Week 2)

Posted on November 12, 2011 by Coco

I was home all week this week, so my second week of training for the Hot Chocolate 15K was pretty routine. Keeping with my plan to get ready for this course, I focused on hills.

Monday
Treadmill: 20 min (5 min walking, 15 min running, in Sauconys)
Full Body Weights Routine: 40 min (including lunges, squats, and leg lifts)

Tuesday (E-Z Incline Program On TM)
Warm-up: 5 min walking, 10 min running
E-Z Incline Program: 30 min @ 6.3 mph, nudging up to level 4 and back down
Cool-down: 5 min walking

Wednesday
Elliptical: 20 min random program
Full Body Weights Routine (including lunges, squats, leg lifts)

Thursday (Hill Intervals On TM)
0-3 min: walking warm-up @ 3.7 mph
3-5 min: running warm-up @ 5.7 mph
5-10 min: running warm-up @ 6.0 mph
10-34 min: hill intervals of 1 min rest/2 min hill
     incline levels 2.0, 2.5, 3.0, 3.5, 4.0, 3.0, 3.5, 4.0
     most intervals @ 6.2 mph, with the level 4.0 intervals @ 6.0 mph
34-37 min: running cool-down @ 6.0 mph
37-40 min: walking cool-down @ 3.7 mph

Friday
Elliptical: 20 min glutes program
Full Body Weights Routine (including lunges, squats, leg lifts)

Saturday (10 mile Long Run)
I decided to run at the hilly end of the bike path, although I didn’t cover the very hilliest miles–maybe next weekend! My ITB was nagging from the start but didn’t really hold me back. The weather was gorgeous and the trees were beautiful!
Total Distance: 10 miles
Total Time: 1:30:50
Avg. Pace: 9:04 min/mile
(I left my Garmin at home, so this data is based on the mile markers along the path and the stopwatch on my iPod.)

On tap for Sunday: some quality time with Rodney Yee!

Posted in Fitness, Training Log | Tagged , , , , , | 1 Comment

In The Presence Of Greatness

Posted on November 11, 2011 by Coco

One of the perks of my job is the opportunity to attend special functions. This week, I was fortunate to be able to attend the annual dinner for the National Women’s Law Center.

SOLD OUT! President Obama to Keynote NWLC Annual Awards Dinner

The event sold out quickly once President Obama was announced as the keynote speaker. I admit that he was the reason that I cleared my calendar and claimed a seat at my law firm’s table. Even for a usually jaded D.C. native like myself, hearing the President speak at a dinner is pretty exciting.

I knew from the announcement that the program was going to honor the Freedom Riders. What I didn’t realize is that five Freedom Riders would be at the dinner, speaking on a panel.

  • Catherine Burks-Brooks traveled by Greyhound bus from Nashville to Montgomery and from Nashville to Jackson in May of 1961.
  • Pauline Knight-Ofosu traveled by Trailways bus from Nashville to Jackson in May of 1961.
  • Joan Mullholland traveled by train from New Orleans to Jackson in June 1961.
  • Diane Nash was the coordinator of the Nashville Student Movement Freedom Rides.
  • Helen Singleton traveled by train from New Orleans to Jackson in June 1961.

Their stories we’re amazing. Their courage was inspiring. They knew right from wrong, and put their lives on the line for right.

When the interviewer asked if there was a “bus” we should be on now–a cause we should be standing up for–Helen Singleton gave this advice:

Think of an injustice that pisses you off, and focus your energy there.

(Yes, she said “pisses you off”–these women stood up to racists–they don’t mince words!)

President Obama’s speech was good. He knew his audience and knew that he was in the presence of greatness. He broke the ice with this opening line:

It’s great to be surrounded by so many powerful and accomplished women. This is not a new experience for me. 😉

He also spoke on serious issues, noting recent victories in protecting women’s rights and acknowledging the many challenges that lie ahead, from wage inequality to the scarcity of affordable quality childcare to healthcare.

It was an emotional and inspiring evening that made me realize just how fortunate I am, and left me wondering what I can do to help others who face enormous challenges on a daily basis.

Is there an injustice that pisses you off?

What can you do about it?

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~Thankful Thursday~

Posted on November 10, 2011 by Coco

This week, my daily prayer podcast included a reading from Psalm 118:

Give thanks to the Lord, for he is good; his love endures forever.

This week, I am tremendously thankful for:

  • My husband, who happily agreed to my suggestion that he spend his Friday afternoon taking me to lunch and early birthday shopping. (He has the day off, I don’t.)
  • My son, who worked very hard for his stellar first quarter report card. (Fingers crossed for an academic scholarship!)
  • My daughter, who is so excited to be getting a new iPhone for her birthday! (I haven’t told her that I have mine already).
  • My mom, who is so supportive of all of us.
  • My job, which brings me satisfaction and a level of financial security. even though it nearly kills me from time to time.
  • My friends, who keep me smiling through life’s daily stresses.

I am thankful and out-of-my-skin excited for my friend who adopted a little girl from China, and for the smart phones that let her send pictures from half-way around the world.

I also am thankful for these simple pleasures:

  • Finishing my workout just in time to see a pink sunrise out my window.
  • Arugula, which is helping me rediscover my enjoyment of salads.
  • New TV shows (Once Upon A Time, Revenge) and old favorites (The Middle, Modern Family, Gray’s Anatomy) that are tearing me away from work–at least for a few hours.

What is the simplest pleasure that you are thankful for this week?

Are you celebrating anything tremendous?

Posted in Life, My Faith | Tagged , , , , | 6 Comments

Wordless Wednesday (The Squirelly Edition)

Posted on November 9, 2011 by Coco

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(The squirrels carved this pumpkin–at least they waited until after Halloween!)

Posted in Life | Tagged | 3 Comments

Your Vote Counts

Posted on November 8, 2011 by Coco

It’s election day here in Virginia, and judging from the results of my Google search of “voting november 8 2011,” local elections are being held across the country today.

Local elections are notorious for low voter turnout, but that’s no excuse to stay away from the polls. Really, if fewer people vote, doesn’t that mean that your vote will count more? That your vote really could make a difference?

I hate the robo-calls that politicians make year-round, but I actually enjoy the live phone calls I’ve gotten from campaign volunteers this week. Even if I don’t support their candidates, I appreciate their efforts to make our democratic process work. Last night, one caller even asked if I needed a ride to my polling place! (I didn’t tell her that I ran there last year!)

I will admit that, even as an attorney, it’s hard to get excited about chosing who will be the Clerk of the local court for the next eight years, but when there are people around the world literally risking their lives for the right to vote, I am reminded of what a privilege it really is.  As I’ve gotten older, I’ve also realized the impact that my local government has on my day-to-day life. As much as I care about who our President is and what direction Congress is taking us, I’m more likely to be directly affected by the people chosing which telecom company to service my neighborhood, what recycling program to implement, and, yes, whether I can pay that parking ticket on-line.

Do you vote in local elections?

Do you pay attention to local politics?

Posted in Life | Tagged , | 3 Comments