Yes, I Do Have Heart

I’ve run the Lawyers Have Heart 10K many times, even though last year was the first year since they changed the course to an out-and-back route that I didn’t *hate* it. There is something about the time of year (mid-June) and the route (everyone agrees that the last mile in the blazing sun on the Whitehurst Freeway is brutal) that makes this 10K much harder than any 10 mile training run. But I am a lawyer, and I do have heart, so I keep running–especially when my law firm decides to pay for our entry fee!

This year is the first year that I am doing fundraising for this event, to raise money to support the American Heart Association, whose mission is “building healthier lives, free of cardiovascular diseases and stroke.”

Many of you know that I lost my Dad to heart failure this year, so this event holds special meaning for me now.

According to the Lawyers Have Heart website, for every $1 raised through Lawyers Have Heart, 88 cents is used to fund the American Heart Association’s mission.

The American Heart Association is the largest source of non-governmental funding for cardiovascular research in the country.

If any of these reasons sound good to you, please go to my my fundraising page and donate early and often!

Thanks for your support!

Posted in Fitness, Life | Tagged , , , , , | 10 Comments

Training Log – Zooma Annapolis Half Marathon (Week 2)

This is my training log for the Zooma Annapolis Half Marathon. (You can read my training log for week one here.)

My main goal for Annapolis is to train without getting injured and pace myself during the Half so that I finish happy and want to sign up for another one. 🙂 After tweeting with some women who ran this Half last year, I am revising my pace goal. I still plan to train for a sub-9:00 min/mile pace, but I will assess my goal on race day depending on how warm it is. I just don’t do well in the heat, and think the 60s is hot for a long run!

April 25
10 min elliptical (shorter than usual due to an incident with the snooze button)
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls

squats/lateral raises
bent-over rows/hamstring curls/leg extensions (Bowflex)
chest flies/crunches (on fitball)

side-lying leg lifts/crunches (on mat)

April 26
4 mile hilly neighborhood run
RunKeeper Data: 41:05 min; Avg. Pace 10:13
Notes: Read my full report here.

April 27
17 min TM: 5 min @ 3.7 mph/1.5 incline, 10 min @ 5.7 mph/1.o incline; 2 min @ 3.7 mph/1.5 incline
Same free weights routine as April 25

April 28
TM: 45 min hill program (level 5)
Cycle 1 (4 hills): 5.7 mph
Cycle 2 (4 hills): 5.8 mph
Cycle 3 (4 hills): 5.9 mph
Cycle 4 (4 hills): 6.0 mph
Notes: No twinges, but I took lots of time to stretch afterwards.

April 29
20 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
preacher curls

lateral raises
bent-over rows
French press

chest flies/crunches (on fitball)
back raises/pike raises (on fitball)
side-lying leg lifts/crunches (on mat)
Notes: Yes, I was glued to the royal wedding during my workout! I used the foam roller during the whole Bishop’s message–maybe that’s why my ITB did so well on Saturday. I also focused on upper body and abs to give my legs a break before my long run (my glutes still complained during my run, though).

April 30
10 mile long run on the bike path (full recap here)
Garmin data: 10 miles; avg pace = 9:21 min/mile

May 1
Yoga = 20 min Forward Bends program from my Rodney Yee A.M. Yoga For Your Week DVD

Posted in Fitness, Training Log | Tagged , , , , , | 2 Comments

(Almost) Wordless Wednesday: Kale Chips Adventures in the Kitchen

Making Kale Chips

When your office is still closed,

And your neighbor gives you a truckload of kale,

Don’t despair!

Tweet for help . . .

@CocosFight2BFit Coco
Who has a kale chip recipe? #fitblog
4 hours ago via TweetDeck Favorite Reply Delete

. . . and the answer will come

@shaynester Shayne Terry
Here’s one with a step-by-step video! http://t.co/oxK9Ef3 “@CocosFight2BFit: Who has a kale chip recipe? #fitblog”
2 hours ago via Twitter for Mac Favorite Retweet Reply
 

Yum!

Posted in Food | Tagged , , , | 5 Comments

Skirting Hills

I had great plans for a kick-ass run today–I even spent some time on runningmap.com plotting out a 4 mile route with more hills than my usual neighborhood route. I also was excited to try out my new Nike running skirt.

Womens Nike Woven Skirt Fitness Skirts

After I checked the weather I was a bit worried:

Right Now in Alexandria, VA

It’s 67°F, Clear

Weather data from : weather.com
 

That’s 10 degrees warmer than it was last week! But, since I am training for the Zooma Annapolis Half Marathon in June, when it surely will be warmer than 67°F, I couldn’t wimp out.

I put on my running skirt and snapped a few picture for some Twitter friends who had asked about this whole “running skirt thing.”

 

(Please excuse my poor iPhone photography skills!)

The skirt has a built-in set of light compression shorts, a draw-string at the waist, and a little key pocket. The waistline is lower than my usual compression shorts, and I liked not having that pressure on my stomach. I will admit that I have not fully outgrown my mini-skirt phase, and I did feel cute in the skirt. 😉

So, on to the hills.

Duration 0:41:05 | Calories Burned 526
Average Pace 10:13 / mi | Average Speed 5.87 mph | Elevation Climb 265 ft
 
  • Mile 1 = 11:21. This mile ends at the top of a very steep hill (there’s a 100 ft climb over 1/2 mile, but the last 1/4 mile is the steepest), so I wasn’t too surprised at that pace.
  • Mile 2 = 9:26. This mile is mostly down hill or flat.
  • Mile 3 = 10:17. This mile is all uphill, a steady climb of 150 ft.
  • Mile 4 = 9:47. The last 3/4 of this mile is down hill.

My pace was so much slower than it has been lately, but when I break it down mile by mile and note where the hills were (thanks to the nifty RunKeeper data!), it’s easy to see why my mile splits were so different.

I felt like my run was “off” from the start. I don’t know if it was the heat, the humidity, or the hills, but I need to get used to all three! One thing that threw me off was starting off with a 1/2 mile down hill, so I think the next time I do this route, I will warm up with a few laps on the track.

The best news is that no body parts were hurt during this run!

Do you have a running skirt?

What is your perfect running temperature?

Posted in Fitness | Tagged , , , , | 8 Comments

~Rejoice~

Happy Easter!

I really enjoyed our Easter Vigil service last night, but I’m not sure my description of it as being a more “serious” service is really accurate. Yes, it started off solemnly, but it ended rather joyously!

The service started at 8:00 pm, just as it was getting dark. We gathered outside and lit a fire in a small fire pit. The priest said prayers over that fire, lit the Paschal candle, and from that, we lit the individual candles that we each were holding.  Then we processed into the dark church by candlelight, with our Seminarian singing the “Exsultat,” a rather long prayer of praise. After that, the church lights were turned on low for a sequence of Bible readings and hymns, tracing “the record of God’s saving deeds in history,” from the story of Noah’s Ark, to the parting of the Red Sea, to Jesus’ resurrection.

While the Easter Vigil service usually has a section where we all renew our baptismal vows, last night we were lucky enough to have three young brothers being baptized. They all were precious, but the youngest (3) was down right adorable.  He was so excited about the fire and the candles and the prospect of having water poured on his and his brothers’ heads!

As the service wore on, I could tell he was getting tired–he rested on his Mom’s lap during the sermon–and when it came time for the baptisms, some of that three year-old personality shone through:

Priest: Do you desire to be baptized?
Boy: No!

Priest: Well, maybe you can help me pour water on your brothers heads.
Boy: I get to pour water on my brothers?!

Luckily when the priest asked more serious questions, the boy was more agreeable:

Priest: Do you turn to Jesus Christ and accept him as your Saviour?
Boy: I do!

(Of course, the parents could have answered all of the baptismal questions on his behalf, but since his older brothers were answering on their own, it was easier for him to answer in turn also.)

The final part of the service was the Eucharist (Holy Communion). I had forgotten our priest’s tradition of popping a bottle of pink champagne and offering that instead of wine in the chalice. We truly were celebrating Jesus’ resurrection! 

After the service there was more champagne (and other beverages) and desserts to mark the end of Lent and the beginning of the Easter celebration.  I stuck with sparkling lemonade, but had enough chocolatey desserts to leave with a sugar buzz.

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

This morning I woke up to find that the Easter Bunny brought me dark chocolate and black jelly beans!

I got up at 5:30, and was eager to head out for my run. I knew it was going to be warm (relatively speaking) and I was planning on an 8 mile route over the Wilson Bridge. I drove to a different starting point so that I would have a short walk to a mile marker that would be about 4 miles from my intended turn-around point.

It was about 6:30 and in the upper 50’s when I started out.  The birds were singing, and there was a pink sunrise obscured by some light, low clouds.  It was a lovely Easter morning!

Since I discovered a hole in my usual fanny pack/water bottle holder last week, I was using an old one that I haven’t used in a while–and now I remember why! It holds the water bottle at an angle, and the water bottle tends to work itself out and crash to the ground as I am running. After it happened the first time, I adjusted the belt and the water bottle stayed put for a while.  Just after mile 2, though, it fell out and the lid came off when it landed, spilling most of my water. 🙁

I didn’t worry too much, figuring that I could fill it up at a water fountain at National Harbor. When I got there, though, I couldn’t find any water fountains in any of the park areas or along the path that borders the river. I remembered a coffee shop I’d been to there before, and thought I could beg some water off of them, but they were closed! I still had a bit of water left in my water bottle, so I just gave up and headed back. I figured running low on water could be good preparation for the Zoom Annapolis Half Marathon in June.

The hunt-for-water detour added about a mile to my run, so I ended up running 9 miles. Apart from being thirsty, it was a great run. When I got home I stretched, foam rolled, and got out my old Camelbak to try out on my next long run.

Garmin Data
Total Distance = 9.0 miles; Avg. Pace = 9:20 min/mile
Split Times: 9:44, 9:21, 9:06, 9:04, 10:14 (hunting for water), 9:25  9:04: 9:00, 8: 59

Posted in Fitness, My Faith | Tagged , , , , , , , , | 4 Comments