March Madness

March 3-17: The Celebrations

  • On March 3rd, I finally found out my income for this past fiscal year, and it was good news.
  • On March 5th, I celebrated my raise by buying a 4WD car that should be able to make it up our hill in the snow (unlike my previous car that got stuck in only a few inches of snow 3 times in the past year !).
  • On March 7th, we celebrated my son’s 17th birthday with a big family dinner.
  • On March 12th, we bought my son a gently used car from CarMax.
  • On March 17th, I stayed home from work to take my son to his driver’s license ceremony at the city courthouse.
  • On March 17th, my Dad emailed me a lovely poem.

(A wooden toy my Dad made when my kids were younger)

 March 17-25: The Madness

  • On March 17th, I got this phone call from my Dad’s wife:
    “The paramedics are here–It doesn’t look good.”
  • On March 17th, my priest prayed with us as the hospital:
    “Into your hands, O God, we commend your servant . . . .”
  • On March 18th, we went to the funeral parlor to make arrangements.
  • On March 20th, I broke down in church when my Dad was mentioned among “all who have died.”
  • On March 20th, we visited my Dad’s wife to talk, hold each other, and cry.
  • On March 21st, I returned to work for 3/4 days and was overwhelmed by the kindness and support of friends and colleagues.
  • On March 23rd, I picked up the Death Certificates and visited my Dad’s wife to talk, hold each other, and cry (again).
  • On March 25th, I picked up the Certificate of Creamation and was haunted by the words from the Ash Wednesday service:
    “Remember that you are dust, and to dust you shall return.”
  • On March 25, I prayed for my Dad (who didn’t want a formal funeral service):
    “Our Father, Who art in heaven . . . .”
    “Yea, though I walk through the valley of the shadow of death . . . .”
    “. . . I will dwell in the house of the Lord forever.”

(Flowers from my sister-in-law on the front hallway cabinet my Dad made)

March 26–> The Mourning

  • On March 26, I woke from a violent dream, knowning that I was trying to process the anger that hasn’t surfaced by daylight.
  • On March 27, I woke thinking that I hadn’t dreamed about my Dad, but then caught images from my dreams that proved me wrong.
  • On March 27, I quietly savored the words of the prayers we said in church:
    “. . . comfort . . . all those who, in this transitory life, are in . . . sorrow”
    “we bless thy holy Name for all thy servants departed this life in thy faith and fear”
  • On March 28, I re-read my blog post from my son’s birthday dinner and cried (I didn’t write about my Dad, but it was the last time we were together).
  • On March 31, I threw out the last of the fading flower arrangements and collected the condolence cards.
  • On March 31, we visited my Dad’s wife to pick up the last piece of furniture he worked on, because it’s been making her too sad (and we talked, hugged, and cried).

(The chest my Dad stripped of thick white paint and refinished)

What could be more madness than starting the month celebrating life with my Dad, and ending the month learning to adjust to life without him?

Posted in Life, My Faith | Tagged , , , , , , | 9 Comments

On-The-Go Breakfast Sandwiches

I usually eat one of my favorite breakfasts at home, but sometimes I need to get something on the go.

There is a Starbucks® by my office (does that go without saying?) and my favorite breakfasts there are the Perfect Oatmeal (I usually stir in 1/2 the nuts and the raisins) and the reduced-fat turkey bacon with egg white and white cheddar cheese English muffin sandwich (seriously, that name is longer than my custom latte order–decaf, tall, skinny, one-pump cinnamon dolce latte).

Reduced-Fat Turkey Bacon with Egg Whites on English Muffin

Starbucks® Low-Fat Turkey Bacon/Cheese/Egg Sandwich
Calories: 320
Fat: 7 g
Protein: 18 g
Carbohydrates: 43 g
Fiber: 3 g
Sodium: 700 mg

Even though there is a Panera® near our house, I don’t usually eat there because I think of their food as being high-calorie and carb-heavy. On a recent visit I saw a sign with information about their new Power Breakfast Sandwich.

It has a whole egg, white cheddar cheese and ham on whole grain bread. The nutrition information was surprisingly good and it was really delicious!

Panera® Power Breakfast Sandwich
Calories: 330
Fat: 14 g
Protein: 22 g
Carbohydrates: 31 g
Fiber: 4 g
Sodium: 830 mg

The calories and fiber content of the sandwiches are comparable.  I always thought the Starbucks® sandwich was high in sodium, and am surprised to see that the Panera® sandwich is even higher. (Ugh.) The Panera® sandwich has more protein and fewer carbs, but I don’t worry about those numbers very much.

As much as I love the Starbucks® sandwich, I must admit that the made-to-order taste of the Panera® sandwich makes it extra-yummy as compared to the made-to-microwave Starbucks® sandwich. On the other hand, sometimes you just want bacon!

Have you tried these breakfast sandwiches? 

What is your go-to drink order at Starbucks®?

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Training Log – GW Parkway Classic 10 Miler – Week 5

This is my training log for week 5 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 and week 4 here).  My training goal is to train without getting injured and my main race goal is to cross the finish line with a smile like I did last year.

Let me know if you have any tips or comments!

March 28
21 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls

squats/lateral raises
hamstring curls/leg extensions (Bowflex)

side-lying leg lifts/crunches

March 29
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: This is the fastest/hardest I’ve done hill intervals and it was fine. The steepest hill at 6.0 mpg was a bit of a challenge, but no complaints from my ITB or hip!

March 30
Twists program from Rodey Yee A.M. Yoga For Your Week
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls

squats/lateral raises
hamstring curls/leg extensions (Bowflex)

side-lying leg lifts/crunches
Notes: I swapped out my 20 min elliptical and did yoga instead because my body was suggesting it. 😉

March 31
4.5 mile neighborhood run
Garmin data: 9:30 avg pace. First mile = 10:12 min. Last 1/2 mile = 9:00 min/mile pace
Notes: Stretched and rolled afterwards. My glutes and obliques are sore from yesterday!

April 1
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)
crunches/chest presses

side-lying leg lifts/crunches
Notes: I cut my lunges, squats and Bowflex exercises down to 2 sets of 15 (instead of 3) because my legs are feeling tired and my race is next weekend!

April 2
7 mile hilly neighborhood run (full report here)
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.)

April 3
Double Yoga: “Standing” and “Twists” programs of my Rodney Yee A.M. Yoga For Your Week DVD.
Notes: After yesterdays fast, hilly run, but lower back really felt tight. Even though it felt fine when I woke up this morning, I decided to treat myself to a double dose of Rodney Yee!
 

Posted in Fitness, Training Log | Tagged , , , , | 5 Comments

Knowledge Is Power

I loved Schoolhouse Rock as a kid, and enjoyed “going back to school” with my kids.

I can still sing many of the songs.

And remember many of the lessons.

The main lesson of all of the shows was this:

So, why would we put up with a food/restaurant industry that wants to keep us in the dark about nutrition information?

It burns me up when they say that we “don’t want to know” nutrition information.  

High-end restauranteurs say that when we dine at their establishments, it’s a special occasion that shouldn’t be weighed down with calorie counts and fat grams (my pun, not theirs, it would be too truthful).

Fast-food restaurants say that we don’t change our orders based on the information they provide, so they shouldn’t have to go through the trouble.

Now, as reported in the Los Angeles Times, movie theaters are resisting the requirement because it would be bad for business.

That’s right. They don’t want to tell us the calories/fat/sodium in those buckets of salted, butter-flavored, popcorn because we might not buy as much. (Although, honestly, if we already will pay $6 for less than 25 ¢ worth of food, I’m not sure we would make a wiser decision based on nutrition information.)

Would we put up with this from any other industry?

Drug companies have to inform us of unlikely side effects, even when our doctors have decided that the benefits outweigh those risks.

Household chemicals must be labeled so we know what we are using and how to handle it safely.

Yet for food that we put into our bodies we are willing to be outright ignorant?

We would rather not know as long as it tastes good?

I’m not buying it.

Even if I’m not necessarily going to make the healthiest choice, I think I have the right to make an informed choice.

Update (April 2, 2011)

An article in today’s Washington Post by Lyndsey Layton reports that the FDA’s proposed rules will require “[c]hain restaurants, convenience stores, concession stands and vending machines” to display calorie information. Yay! 

But, the rules will not apply to movie theatres, who have argued that “they should not be subject to the law because peope go to theaters to see moveis, not to eat meals.” 

That’s right, friends. The calories, fat and sodium in that tub of popcorn and over-sized box of candy don’t count because you are eating them in the dark.

Do you think movie theaters (and other concession stands) should provide nutrition information?

Do you have a favorite song from Schoolhouse Rock?

Posted in Food, Venting | Tagged , , | 10 Comments

Long Slow Run

Today I did my last long run before the GW Parkway Classic on April 10. I decided to go for 10 miles, and I decided to make a real effort to make it a “slow” run to minimize the risk of injury. Based on my training, I thought a 10 min/mile pace was a reasonable goal.

It was cold this morning–34F!–so I was bundled up in my long pants, thick top, windbreaker, gloves, and Nike iPod-holding hat.

And, even though I’ve had them since November, I finally remembered to wear my Zensah calf compression sleeves.

When I started out, I figured that it would be easy to keep to a “slow” pace. My calves felt heavy with the compression sleeves, my quads felt heavy from this week’s workouts and my heart felt heavy about my Dad. I didn’t feel emotionally raw like I did last week, but emotionally tired and just not in a kick-ass mood.

My usual run is 8 miles. To make it 10, I thought I could add a 1/2 mile out-and-back to the start and end of my run, since that segment of the path is relatively flat. (I’ve been adding a mile at the beginning of my run that way, for my 9 mile runs). I realized that it might be hard (mentally) to keep running for another mile after my usual stopping point, so I decided to add the second extra mile before my turn-around, by running 1/2 mile further before turning back. That worked out well, as I reached the extra 1/2 mile after climbing a hill, but before the path started down the next hill.

It ended up being a good run. It was cold, but the sun was shining and it wasn’t windy. The bike path was less crowded than usual because of the National Marathon going on in D.C. today, but there were still plenty of runners out. It was exciting to see these signs where side roads entered the parkway:

I did pretty well at keeping to a slower pace, although I still ended up being faster than I intended.

Garmin Data
Distance: 10.1 miles
Time: 1:38
Avg Pace: 9:40 min/mile
Split Times: 9:50, 9:45, 9:40, 9:36, 9:32, 9:48, 9:47, 9:39, 9:40, 9:31

My ITB seemed to appreciate the slightly slower pace. Although it “whispered” to me, it never even felt tight.  Even though it was chilly, I took time at the end to stretch, although not as much as I would have if it were warmer!

Posted in Fitness | Tagged , , , | 10 Comments