Taper Tantrum (GW Parkway Classic)

Today I began my “taper” for the GW Parkway Classic that is supposed to be this Sunday. Well, last week I started to lighten up my lower body strength routine, but today was my first adjustment to my running. I chose my shortest, flattest neighborhood route: 3.5 miles and only one hill (although it does last for 1/3 mile!). I did pretty well at keeping my pace easy, with my first mile at 9:55, second at 9:45, and third at 9:30 (overall avg. pace = 9:40).

My rant today is not about the weather. I was happy when I checked the Weather Channel App on my iPhone this morning and saw this:

Right Now in Alexandria, VA

It’s 45°F, Clear

It felt wonderful to be heading out in just a long-sleeve tech shirt and shorts–no jacket, hat or gloves required! And, I’m only mildly concerned about the warm temperatures forecast for Sunday, hoping that the day will start cool before it warms up to the 80F they are calling for.

But, this is getting ridiculous:

IMPORTANT NOTICE:

Click below  for an important announcement from the Race Director to Participants and Volunteers of the George Washington Parkway Classic, regarding contingencies for potential federal government shut down

*   *   *   *   *

We are continuing to monitor the potential government shut down and possible solutions to holding the race even if a shut down does occur. We are working with our municipality partners regarding the event, and have been told we should have an answer by mid-day Thursday, April 7.

My concerns are not just about my race.  (I’m not that selfish or that obsessed, and there is a worst-case scenario contingency plan to move it to May 1st if nothing can be worked out.) As summarized in this Washington Post article:

The closure of the government, the chief industry of Washington, would affect tourists, the Mall and its museums, hundreds of thousands of federal workers and government contractors across the country, and thousands of D.C. residents who would lose city services.

Nationwide, about 800,000 federal employees could be furloughed, some deprived of their BlackBerrys and other devices, according to senior Obama administration officials familiar with the plans.

National parks and Smithsonian museums would shutter. Ford’s Theatre, a national historic site, would be closed to the public and its programming canceled. The Washington Monument would also be closed.

And, as for the National Cherry Blossom Festival parade scheduled for this weekend:

The Interior Department, which oversees the National Park Service, said in a statement: “Visitor activities that require a permit, including public events, will not be allowed or will be canceled or postponed. Visitor centers will be closed and access to park areas denied, including the Statue of Liberty and Ellis Island, Independence Hall, Alcatraz, and the Washington Monument.”

From what I understand, the current standoff relates to only 1% of the budget for the current fiscal year which is already half over.

Congress, enough is enough! Republicans, we know you want to cut the budget. Democrats, we know you want to retain important programs. Do the hard work that we are paying you to do, negotiate a compromise, and pass a budget.

Keep the federal government–and the GW Parkway Classic–running.

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(Almost) Wordless Wednesday~Grocery List

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Training Log – GW Parkway Classic 10 Miler – Final Week (6)

This is my training log for my final week (week 6) of getting ready for the GW Parkway Classic 10 miler on April 10!

(You can read my log for week 1 here, week 2 hereweek 3 here, week 4 here and week 5 here).

My training goal has been to train without getting injured and my main race goal has been to cross the finish line with a smile like I did last year. Now that the race is only one week away, I can claim success for my training goal as long as I am smart and cautious this week. And, based on my recent long runs, I think a 90 minute finish time is a reasonable goal, although I still need the weather, my ITB, my piriformis and my calves to cooperate!

I also need Congress to cooperate on the budget. If there is another impasse without another continuing resolution, the race may be postponed until May 1 because most of the race is on federal lands. (I have more updates here.)

 

April 4
20 min elliptical
20 min program of Bob Harper Pure Burn Super Strength DVD
Notes: I had to leave the house by 6:30 for work, but still managed to squeeze in a good workout! 🙂

April 5 (TM tempo run)
Warm-up: 5 min @ 3.7 mph; 5 min @ 5.7 mph, 5 min @ 6.0 mph
Tempo: 10 min @ 6.5 mph, 10 min @ 6.7 mph, 10 min @ 6.6 mph
Cool-down: 2 min @ 5.7 mph, 3 min @ 3.7 mph
Notes: My legs are ready for a taper. I hope the weather cooperates for an easy outdoor run in Thursday.

April 6
20 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls

squats/lateral raises
hamstring curls/leg extensions (Bowflex)
one-arm rows
chest flies/crunches (on FitBall)
side-lying leg lifts/crunches
Notes: I cut down to 2 sets of the leg exercises and added a few more upper body moves to start giving my legs a break. I guess this will be my last strength workout before the race.

April 7
Easy run: 3.5 miles; avg pace = 9:40 min/mile

April 8
20 min elliptical
20 min Twists program from Rodney Yee A.M. Yoga For Your Week.

April 9
Rest!

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Racing In The Rain Book Review

I was bummed when the weather forecast for last night and today called for rain showers (and ignored the mention of snow!). I really wanted to do a hilly neighborhood run for my last training run, and really did not want to slog out 6-7 miles on the treadmill!

When I woke up @ 6:00, I was glad to see that it wasn’t raining yet, and decided to try to get out for my run and beat the rain. I wore my lightweight, waterproof windbreaker over a long-sleeve tech shirt, and my baseball cap-style running hat over my thermal headband (the temp was 35F) to help keep any rain off my glasses.

I made it to mile 4 before I felt the first rain drops. I was at a point where I could cut my run short, but remembered my son’s reaction when I told him it was supposed to rain for his lacrosse game (“So?!”) and kept to my planned 7 mile route. (I actaully had planned to run 6 miles, but when I figured out where I wanted to run, I realized it would be closer to 7.)

The dark clouds blew over, and I made it all the way back to my neighborhood before it started raining again. I jogged for part of my cool-down instead of walking so I wouldn’t get wet, but the rain never really materialized. The sun and clouds are still playing hide-and-seek, but I’m afraid the rain will show up for real by the time we are sitting on the sidelines at my son’s game.

I want to highlight four excellent things about my run:

  1. I did not get rained on!
  2. My time was effortlessly awesome (9:22 avg pace).
  3. My ITB was totally silent.
  4. It was my last long run before the GW Parkway Classic!

Garmin Data:
Distance: 7.4 miles
Time: 1:09
Split times: 9:52, 9:09, 9:05, 9:18, 8:58, 9:26, 9:16
(I had no idea those middle miles were so fast.)

Did you read this book? Did you like it?

(click image to see on Amazon via my affiliate link)

I know it got good reviews, but I found it annoying. I think the story was too neatly packaged for my tastes. Maybe I’m just jealous because my dog was such a trouble maker.

Don’t trust this innocent face!

Do you have a terrible dog?

Do you run in the rain?

Posted in Book Reviews, Fitness | Tagged , , , , , , , | 12 Comments

No Foolin’

I am so ready for a new month, and April is usually a good one.

April is one of the prettiest months in Washington, D.C. Dogwood and cherry blossom trees are in full bloom. Daffodils, tulips, and hyacinth add color and fragrance to my neighborhood walks. April holds the promise of warmer weather, running without bundling up, eating dinner on the patio–Spring!

April is going to be a busy month at work and at home. I have three different clients coming to town over the next few weeks (two from Australia!), and that means meetings, dinners, and juggling my usual schedule. My son’s lacrosse season is in full swing and his first prom is April 16th! My 10 miler is April 10th and then I have to figure out how to train for the half marathon I’m doing in June.

But first, I have to get through April Fools’ Day. I’m not too worried about my husband or my son playing any tricks on me, but my daughter can get me good if she thinks of it.

One year when she was in middle school, she distracted me while I was fixing breakfast, and put blue food coloring in my Eggbeaters while they were cooking. When I went back to the stove I was truly puzzled! I couldn’t believe the planning and scheming that took.

Last year she was at college on April 1st. She sent me a text message about getting a tongue piercing. Since she’s over 18, I tried to remain calm, but lectured her via text about the possible dental consequences. I was trying to figure out how to break the news to my husband when she sent the message: April Fools! Boy, did she have me fooled!

I am hoping that she is too busy at school today to make me feel like a fool, but I wil try to remember to second-guess any unusal text messages or phone calls I get from her.

Do you celebrate April Fools’ Day?

What’s the best trick someone has played on you?

Do you have any tricks up your sleeve today?

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