This Run Was For The Birds

Posted on March 12, 2011 by Coco

I woke up early this morning (5:00 am when my alarm was set for 6:00!), and decided that if I took my time to get ready and got to the bike path around 6:00, it should be light enough for my run by then.

I did the dishes from my husband’s and son’s late night snacks, checked my Google reader for new blog posts, and enjoyed a chocolate protein shake.

I checked the charges on my Garmin and my iPod, and was glad to see that they were both still fully charged.

I gathered my things and headed out the door to drive to the bike path. When I got to the edge of my neighborhood, I realized that I hadn’t grabbed my iPod! And, because I had just brought my wallet and keys, but not my purse, I didn’t have any headphones for my iPhone. I didn’t want to go back to the house, so I drove on, mentally preparing myself for a quiet run.

I got to the park just after sunrise. There were a few other runners getting ready for a run, but not many. I noticed that ducks were swimming in the giant puddles created by the heavy rains we had last week.

I walked to my usual starting point, with the last song I heard on the radio still playing in my head. As I headed out for 9 miles, it felt weird to start my Garmin without also starting my playlist!

Unlike last week, the first mile felt easy, although I did wonder how I was going to cope without anything to distract me from the tedium of putting one foot in front of the other for 90 minutes. I decided to focus on my breathing–what else was there?–and used the breathing patterns that I learned when I first started running. I kept to an easy 3/3 pattern for the first three miles and then held a moderate 3/2 pattern for the rest of my run, except for two short, steep segments where I switched to a 2/2 pattern to maintain my pace up the hills.

From the very first mile, I noticed how active the birds were. I am not a bird-watcher, so I can’t tell you what birds I heard, but there was tweeting, chirping, and rhythmic/patterned calls of all sorts. I did recognize the unmistakable rat-a-tat-tat of a few woodpeckers. At one point there was a small bird in the path that seemed to play chase with me. It would skitter-fly along for a bit, land, and then when I got close again, it would skitter-fly a bit farther ahead. This went on for a few times, until it finally veered off into the woods.

I don’t meditate, but I found myself thinking about meditating since I was focusing on my breathing so much. I thought that I would spend the time thinking about work things, or family things, or blog things, but I really didn’t. Except for noticing the birds’ songs, I didn’t really think about anything. I guess it was a meditative run.

I am grateful for the birds who kept me company and entertained me.  I think they have spring fever as badly as I do, even though the weather (35F!) refuses to let go of winter. 

Garmin Data:
Total Distance: 9.01 miles
Total Time: 1:25:11
Split Times: 9:55, 9:31, 9:33,  9:30, 9:13, 9:31, 9:15, 9:26, 9:16 
Notes: I tried to slow myself down when I saw those 9:15-ish splits, except for the last mile, which includes an intentional push for the last 0.3 miles. I am so not good at controlling my pace!

Do you enjoy doing long runs without music?

 Do you spend the time thinking about things or not thinking about things?

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Training Log – GW Parkway Classic 10 Miler – Week 2

Posted on March 11, 2011 by Coco

This is my training log for week 2 of getting ready for the GW Parkway Classic 10 miler on April 10. (You can read my log for week 1 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 7
20 min elliptical
free weights:
single leg 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 8 (speed intervals)
55 min TM workout, manual level 0.5:
warm-up: 5 min @ 3.7 mph, 5 min @ 5.7 mph, 5 min @ 6.0 mph, 5 min @ 6.3 mph
intervals (a): 3 min @ 6.7 mph, 1 min @ 5.7 mph for 16 min
intervals (b): 2 min @ 7.0 mph, 1 min @ 5.7 mph for 12 min
cool-down: 1 min @ 6.0 mph, 2 min @ 5.7 mph, 4 min @ 3.7 mph
Notes: Everything felt good! Followed-up with stretching and rolling.

March 9
20 min elliptical
free weights (same as March 7)

March 10 (tempo variation)
50 min TM workout, random level 2:
warm-up: 5 min @ 3.7 mph, 5 min @ 5.7 mph, 5 min @ 6.0 mph
tempo (a): 10 min @ 6.3 mph
tempo (b): 10 min @ 6.5 mph
tempo (c): 10 min @ 6.7 mph
cool-down: 2 min @ 5.7 mph, 5 min @ 3.7 mph
Notes: Felt harder than the speed intervals, but no aches or pains.
Followed-up with lots of stretching.

March 11
20 min elliptical
free weights:
single leg deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
crunches/lateral raises
chest press/reverse crunches
side-lying leg lifts/crunches
Notes: I cut back on the leg moves since I am planning a long run tomorrow.

March 12 (long run on the bike path) (full report here)
Garmin Data:
Total Distance: 9.01 miles
Total Time: 1:25:11
Split Times: 9:55, 9:31, 9:33,  9:30, 9:13, 9:31, 9:15, 9:26, 9:16
Notes: Forgot my iPod and focused on my breathing.
I tried to slow myself down when I saw those 9:15-ish splits, except for the last mile, which includes an intentional push for the last 0.3 miles.

March 13
Rodney Yee A.M. Yoga for Your Week: 20 min “Twists” program

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Fit Tip Friday: Drink More Water

Posted on March 11, 2011 by Coco

Over the past few months, I realized that my water consumption had been falling off. I used to drink 64 oz a day without trying, but I found that I was barely drinking 2 water bottle’s worth–not even 32 oz!

Drink More Water

 

I don’t necessarily think that everyone needs to drink those eight 8 oz glasses a day you always hear about, but I do know that when I don’t drink enough water I feel sluggish and am more likely to get the munchies.

In an effort to make it easier to drink more water, I bought this new water bottle:

It came with a bite valve on the tip, but I took that off because I found it very awkward to use–I guess I’m just not coordinated enough. Even without the valve, the bottle doesn’t leak when you snap the tip down.

I find that I am drinking more water with this bottle, and am back up to my usual 64 oz. I think it’s because it is so easy to drink through the straw–the water just seems to go down more quickly and easily.

I take it almost everywhere I go, and have saved far more than its $9.95 price by refilling it at water fountains when I am out and about, instead of buying a bottle of water when I get thirsty. And, it’s much “greener” than single-use water bottles.

I also found a fun iPhone App for logging my water, called Waterlogged:

Waterlogged Version 1.3.5 IPA App iPod Touch iPhone iPad

I have the free version that lets you set one reminder per day. (I set mine for 10am with a reminder to switch out my coffee cup for my water bottle).  If you get the paid version you can have more reminders and all sorts of data tracking:

Hey! That’s my water bottle!

Do you have a simple fitness item that has had a surprising impact?

How much water do you drink every day?

If you’d like a cool water bottle like mine, you can find it on Amazon through my affiliate link here

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Ash Wednesday

Posted on March 9, 2011 by Coco

I love the liturgy of the Ash Wednesday service in the Episcopalian Book of Common Prayer. While you might think an Ash Wednesday service would be a depressing focus on sin, I find it to be very powerful and even uplifting.

(source)

The opening prayer gets me right away:

Almighty and everlasting God, you hate nothing you have created and forgive the sins of all who are penitent.

I think being reminded of God’s forgiveness before we confess our sins reinforces God’s unconditional love for us.

On of the readings usually is Psalm 103, which includes these verses:

The Lord is full of compassion and mercy,
slow to anger and full of great kindness.

He will not always accuse us,
nor will he keep his anger forever.

He has not dealt with us according to our sins,
nor rewarded us according to our wickedness.

As far as the east is from the west,
so far has he removed our sins from us.

This Psalm brings to mind a “children’s sermon”that I heard years ago. The pastor talked about how children always want to be treated fairly, and how siblings especially don’t want their brother(s) or sister(s) getting more than they deserve. But he explained that we are lucky that God doesn’t treat us fairly–He gives us more than our “fair share” and doesn’t hold every wrong against us.  To me, this Psalm is a reminder that God sees us apart from our shortcomings and wrong-doings.

After the Bible readings, the service continues with an invitation to observe a holy Lent, which begins:

Dear People of God . . .

Seriously, I just love that phrase, maybe because it connotes a sense of belonging to God.

Of course, it is a solemn service. With the imposition of ashes the priest reminds us:

Remember that you are dust, and to dust you shall return.

and the Litany of Penitence has nearly two full pages of ways in which we have fallen short of God’s will for us, from failing to love our neighbors as ourselves, to being self-indulgent and envious, to being negligent in prayer and worship. I am guilty in all these ways, but still I leave the service reassured of God’s love.

I still haven’t decide how I am going to observe a holy Lent–what practices of “self-examination and repentance,” “prayer, fasting and self-denial,” and “reading and meditating on God’s holy word” I will focus on for the next 40 days, but at least I have started Lent with a sincere and contrite heart.

(source)

Are you giving up anything or committing to do anything for Lent?

If you got ashes today, has anyone told you that you have a smudge on your forehead?

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Mardi Gras At Fogo De Chao

Posted on March 8, 2011 by Coco

Last night we celebrated my son’s 17th birthday with what has become an annual tradition: a family dinner at Fogo de Chao. It’s a teenage boy’s dream with waiters (“gaucho chefs”) slicing freshly roasted meat right onto your plate–top sirloin, bottom sirloin, filet mignon, pork ribs, sausage . . . the list goes on. They also have an awesome salad bar with green salad items, marinated vegetables, pasta salads, crisp-steamed broccoli, roasted beets, and more. It’s an all-you-can-eat place, but the food is very high quality.

They give everyone a card that cues the waiters:

Bring it on!

I’ve had enough (at least for now)!

I started at the salad bar, and didn’t stuff myself with too much sirloin and file mignon before I flipped my card to the red side, but my restraint was partially fueled by the dessert menu.

Sadly, when I perused the options, I saw that they no longer have the tres leches cake that I really like. I wasn’t in the mood for the other desserts (molten chocolate lava cake, cheesecake, flan, creme brulee), so I was going to skip dessert.

My mom had arranged for the waiter to serve my son a piece of their chocolate mousse cake with a birthday candle. After we duly embarrassed him with an out of tune and out of synch rendition of “Happy Birthday,” he told me that he really wanted a different dessert. He likes their mango and strawberry creams, which basically are vanilla ice cream with fresh fruit blended in.  So, I did what any good mom would do and told him that I would have his cake so he could order what he wanted.  The cake had layers of white chocolate mousse and chocolate mousse between the cake layers, and a thick coating of chocolate ganache. Somehow the mousse made the cake seem really “light” and so easy to eat one forkful after another.  Where was that red card when I needed it?  I finally came to my senses and gave the few remaining bites to my mom.

Amazingly, I woke up slightly hungry this morning–hungry enough to want my chocolate protein shake before my workout. Still, I will not be celebrating Mardis Gras with another big meal tonight!

(paper hand towel from ladies’ room)

Do you find that blogging has you looking for cute “souvenirs” that you can take pictures of for your blog? 🙂

Are you celebrating Mardi Gras today?

Are you having pancakes for dinner tonight?

Posted in Life | Tagged , , , | 2 Comments