Training Log–Army Ten Miler–Final Week (Week 5)

Posted on October 7, 2011 by Coco

I can’t believe that the Army Ten Miler is only a few days away!  (You can see my training log for week one here, week two here, week three here and week four here).

My main goal for the ATM is to cross the finish line smiling, which is no small feat for this particular event!  Based on past performance, I should be able to keep a 9:00 min/mile pace, even with my nagging ITB and piriformis issues.

My challenge this week is to dial my training back to give my body a chance to rest, recover and prepare for Sunday. I am not very good at taking it easy, but I was tired last week, and I know that means my body needs this light week. 

Monday–Elliptical + Weights
Elliptical: 30 min interval program
25 minute upper bodys/abs weights routine:
deadlifts/military presses/push-ups
bicep curls/French press
front and lateral raises
chest press/crunches (fitball)

 

 

Tuesday–Treadmill Speed Intervals
5 min walking warm-up
15 min running warm-up
30 min of 2 min/1min intervals (10 cycles)
   2 each at 6.5, 6.7, 6.9, 7.1 and 7.3 mph
2 min running cool-down
3 min walking cool-down

Wednesday –Yoga + Weights + Elliptical
20 min Elliptical (forward/reverse interval program)
20 min upper body wieghts (same as Monday without the chest presses)
25 min Rodney Yee “Twists” program

Thursday–Easy Neighborhood Run
I made this a watchless run. I know the loop was about 4.5 miles, but I have no idea of my total time or pace. The weather was awesome and I felt great, so that’s all that matters! 🙂

Friday –Elliptical 20 min Elliptical (random program)
20 min upper body wieghts (same as Monday without the chest presses)

Saturday–Rest!

Now I’m off to study the race course and all the rules about what I can and can’t bring with me!

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Three Things Thursday (The Aromatic Edition)

Posted on October 6, 2011 by Coco

One of my neighborhood running routes takes me past a shopping center. I usually run at o’dark-thirty, so most of the stores are closed, but there are three that are already open for business.

First I pass Safeway, where I am hit by the aroma of baking bread.

That smell always makes me salivate, even if I am not hungry.

Next I get to the McDonald’s that’s in the middle of the shopping center.

Sausage McMuffin with Egg

Now, I do enjoy an Egg McMuffin from time to time, but the fried greasy smell that wafts out of McDonald’s turns my stomach as I run by.

At the far end of the shopping center is a Starbucks.

Starbucks Anniversary Blend

I take a deep breath as I run by to infuse my lungs with that heavenly aroma of brewing coffee.

Can you resist the smell of freshly baking bread?

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Too Many Words Wednesday (The ATM Edition)

Posted on October 5, 2011 by Coco

Hopefully you know by now that I am running the Army Ten Miler this Sunday. This will be my fourth time running this race. While the course is harder than it looks, the energy and camraderie from 30,000 runners is hard to beat.

I was supposed to run the race in 2001, but it was canceled in the wake of 9/11:

2001 – 17th Annual Army Ten-Miler (Oct. 14, 2001)
The September 11th terrorist attack on America continues to impact all our lives. On October 8th, Army Leadership cancelled the 17th annual race. Seven days later America invaded Afghanistan.

After 9/11, new security measures were put in place across the D.C. area, and the Army Ten Miler was no exception. For the 2002 race, they even banned runners from carrying water! They’ve dropped that restriction, but there are still a lot of Army Ten Miler rules:

  • Audio and Video device ban – You are not allowed to carry audio and video devices on the ATM course. Safety is the number one priority for the race. This ban will be strictly enforced.
  • Security Policy – I understand that the Army reserves the right to implement security policies that it deems necessary to ensure the safety and security of all runners/spectators at the race. In the event of any security policy change, there will be no refunds.
  • Pentagon Photo Policy – Please be advised that for security reasons, photographing of the Pentagon is prohibited.
  • Pentagon Animal Policy – Animals, except for guide dogs for persons with disabilities, are not allowed on the Pentagon Reservation.
  • Items prohibited from the course – Video and audio devices (CD or DVD players, mobile phones, MP3 players, cameras, etc), weapons, combustible material (lighters and matches), clothing with vulgar writing, aerosol sprays (pepper or mace), strollers, baby-joggers, roller blades, skateboards, bicycles, animals, bags and backpacks.
  • Items allowed on the course – Flags, heart rate monitors, water bottles, GPS watches, pace monitors (not used in conjuction with a listening device), medical kits and gel packs. Water belts, hydration packs and fanny packs will be subject to search.
  • Items prohibited from the finish area – Coolers, glass containers, weapons, bikes, skateboards, and any other items deemed to be a security threat.
  • Items allowed in the finish area – Small purses/bags and backpacks, camera bags, baby bags, and strollers are allowed but subject to search.

The odd thing about the “no photos” rule is that the race is run on unrestricted public property. Even the Pentagon parking lots are accessible as shortcuts on my commute. After the start, the course runs over Memorial Bridge, down various D.C. streets, up to the Capitol, down to the Bureau of Printing and Engraving, and then over the Fourteenth Street Bridge. These are all places where I can run, walk, drive–and take pictures–on any other day.

As a D.C. native, I am used to security measures, but I can’t help being annoyed when the “rules” don’t make any sense.

Do you think these Army Ten Miler rules are excessive?

Would you run a long race with a “no water bottle” rule?

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Dinner’s Not Ready Until The Smoke Detector Goes Off

Posted on October 4, 2011 by Coco

I’ve been in a cooking rut lately, making the same few things for dinner week in and week out, and hoping my family will want to order pizza or get take-out so I don’t have to come up with another menu. My husband must have gotten tired of tacos/spaghetti-and-meatballs/chicken-quesidillas/hamburgers, because he finally ponied up some menu ideas, including stuffed green peppers.  

Stuffed Peppers

I found an old Cooking Light recipe on MyRecipes.com which I used for inspirtation, made a shopping list on my Tap Grocer App, scrounged the produce aisle for four decent green peppers, and got to work in the kitchen. I was almost done browning the onions and diced peppers when the smoke detector went off–I swear nothing was burning!

When my kids were younger, the insistent BEEEEEEEP!!!! of the smoke detector was a usual signal that dinner was ready. We must have hade a very sensitive smoke detector back then, because I rarely charred anything. But, with my husband’s fear of undercooked chicken and my distaste for undercooked beef, I did tend to err on the side of well-done.

There was one time when the smoke detector saved us. I had started a pot of water for macaroni and cheese, when I got distracted my by daughter and her friend. There had been a lice breakout at their school, and they were feeling “itchy,” so I took them outside with the specially designed, fine-toothed, nit-picking comb and went through their hair to reassure them that they were fine. Well, two girls have a lot of hair, and before I was done the smoke detector was blaring–not only had the water boiled, it had boiled dry and the empty pot was smoking on the stove. Now that’s a toxic smell!

I opened the windows, set the pot outside to cool by the trash can, and ordered pizza.

Do you set off the smoke detector when you cook?

Have you ever had a kitchen disaster when you had company?

(By the way, the stuffed peppers were excellent so I guess I’ll be adding this recipe to my rotation.)

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Who Moved My Finish Line? (Army Ten Miler)

Posted on October 3, 2011 by Coco

Did you ever read this book?

Who Moved My Cheese?: An Amazing Way to Deal with Change in Your Work and in Your Life

Well, I didn’t, but maybe I should have to prepare for the Army Ten Miler this year.

I noticed soon after I signed up that the course looked different.

The last three times I ran this race, the start was on the highway that runs along the left side of the Pentagon . For this year, the start has been moved to the far end of the North Parking Lot, which means that the finish line will be that much further away!

Now, that course adjustment might not sound like a big deal, but it felt like it took forever to reach the finish line with the old course. The last stretch over the 14th Street Bridge is more than one mile of concrete with a long steady incline, no shade, and no spectators to cheer you on. There are potholes to dodge, but otherwise it’s a very tedious section of the course.

When you come down the exit ramp at the end of the bridge, you expect the finish line to be right there, but you have to make a sharp right turn and keep going. At this point, the course is narrow, flanked by barricades, and lined with crowds, but that just makes it harder to keep up your pace. For this year’s course, it looks like there are several more twists and turns before you reach the finish line. I do see a body of water along the last stretch–it could be nice if we can actually see that from the course.  I will try to remember to look for it as I am pushing on to the end.

Is there a race you do year after year?

Have they ever “adjusted” the course?

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