April 4, 2012

Strength Testing, Soldier Style!

Aside from Sunday’s 10-miler being my third race in as many weeks, there was another prominent reason behind my decision to give the legs a “racing” break – they had already put in their sprinted miles for the week!

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Friday kicked off our inner-office challenge; we’re all aiming to pass, and then improve on, the Army Physical Fitness Test (APFT). Soldiers are required to take this at least twice per year; we have two employees that are currently in the Army (Reserves) and this was their brilliant idea. To give you an idea of how things go around our office – nobody had a second thought. OF COURSE we should do this, go all out, and see what we can do!

It will be an 8 week challenge, and there are incentives. We’re all in a raffle to win an iPad just for participating.

What does the APFT consist of?

2 minutes – as many push-ups as you can do*
2 minutes – as many FULL sit-ups as you can do*
2 mile timed run – ALL OUT.

Points are awarded by age group + gender,  and the respective predefined standards. Up to 100 points are available within each test, and there is a “max out”. You must receive a score of at least 60 in each category to “pass” a real APFT.

*There is no wiggle room – we have created videos showing the proper way to complete each exercise in order for it count! This will be harder than you think, trust me.

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My baseline scores won’t be going into any record books, but I know where I stand and I’m ready to put in the work for improvement over the next 8 weeks. I knew these first two tests would be rough after two weeks off of yoga (ahem, my only “strength training”) and no real preparation:

Push-ups: 22
Sit-ups: 35

But the run? I was ready for THAT.

Soldier Strong WCS ladies

Ladies of WCS, ready to get this 2-mile run on.

Soldier Strong challenge run start

…and, we’re off! “Coach” Kate gave me 6:45 pace! DO IT  to go off of.

Soldier Strong Challenge mile 2

The three of us stuck together for most of the run. Dale (in blue) pulled ahead with about .25 mile left, and there was no catching him…

…but we could chase him!

2 miles*– 13:20 – avg 6:40 pace

*Our course was actually a little bit  short, so our times were calculated for the remaining distance based on our pace.

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Now, who else is IN? Ready to test yourself? You’ll need a partner for the sit-ups, but the other two exercises can be done on the honor system (we’re watching you…).

Strength Testing – Soldier style -  is in motion!

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Filed under challenges, Dietitians, Goals, running, strength train too!

April 3, 2012

Cherry Blossom 10-Miler: Beat the Last

Almost every Saturday I meet a group to run 10 miles. Some days we clock in around just under an 8-minute pace; some days we take it a little bit easier, roll with the hills and maybe stick around an 8:15. I may not have been in to race this 10-miler, but I knew what an “easy” day should look like.

I also knew what my last Cherry Blossom 10-mile time was, raced right after our first marathon -  that had to be beat.

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CB 10-miler Monument ViewCB 10-miler runners

There were no plans to meet the usual race-crew before we started – just afterward, at brunch – which made this feel less like a race, and more like a low-key Sunday morning run on the mall (aside from the whole “thousands! of other runners” thing). I arrived at the monument with plenty of time to spare, stand around, and get a “good” spot in my red wave (second wave to start). Runners piled in around me, and there was the reminder we didn’t need that this would be jam-packed.

Miles 1 – 5 were just that – hard to get a groove, but the wave seemed to be seeded well enough that we were all mostly on the same pace. I had no real plan of attack, other than to keep the feet moving just fast enough to show me “7:5x” when G beeped. The course consists of a few out n’ backs – out across Memorial Bridge, back around the traffic circle; out on Rock Creek Parkway, back underneath the Kennedy Center; out onto Independence, back on Independence.

While not ever described as “thrilling”, it is surely well-supported, entertaining and scenic! We didn’t catch the Cherry Blossoms in time for their fashionably early arrival this year – but Spring is here, in full green, and I love it.

Miles 6 – 9 take on the Haines Point loop, and that’s all you need to know. A long  loop along the Potomac river, with minimal crowd support because it’s a trek to get out there. We did have the “School of Rock!” join us for a performance – kudos to whoever thought of that idea! I caught the band on a Led Zeppelin cover, so, there was that.

The last mile presents the first real change in topography for the day – a hill! At the end! Our favorite, no? The beauty is that for a 10-miler, most people still have room to kick it in high-gear for this. The crowd is booming for you to run faster, get UP that incline and run yourself right over that Finish Line.

CB 10-miler 2012 results

1:21:xx Goal? Beat.

Official  Time 
(Thanks to the most entertaining results I’ve seen yet*)

1:17:51 – avg. pace 7:47
AG: 188 / 2746
Gender: 598 / 9658
*Ahead of 74% of all male runners, which I know thanks to this.

Now, the other reason we all got together for this year’s CB 10-miler? The traditional brunch – and to celebrate Ivan & Epod’s love for this particular event.

Front Page brunchCB 10-miler brunch
CB 10 miler brunch

Cheers! Next up: the Broadstreet 10-miler in Philly.

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Filed under DC, race report, running, weekends

March 30, 2012

3.25 Miles

For the first time in well over two years, this happened:

morning run with D

After a bike-ride mishap for D led to me missing the group run last night, he offered up a substitute – run with me, in the morning?

Backtrack: we met as running buddies, just friends. Approximately one day after we started “dating”, he hurt his ankle. What should’ve been a 2-3 month recovery, turned into 6 months in an air-cast, a slow transition back to cycling, and an even slower  transition back to running (2 years).

Today, we woke up for a 6:30 a.m. run together. We ran 3.25 miles.

I have my other running-buddy back!

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March 29, 2012

Run with Us! Club & Cherry Blossom Yoga

As you may have guessed (read) by now, I lead the lululemon Georgetown group run every Thursday night. It’s always a challenge to get down there on time (DC-ers know, Georgetown is just awkward), but always worth the effort! I meet GWU & Georgetown students, fellow spring-race-trainees, the casual run-enthusiast, triathletes getting ready for their own season, and even the occasional visiting Ambassador (Hi Dave, from Chicago!).

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All that said, I’m extending the invitation for you to join us! (Not that you really need one, we’re open to all runners, here!)

Thursday night, 6:30 PM @ Georgetown lululemon (M street) – we run 3-6 miles (options available), at a wide range of pace (8s – 10s+) and with the best view of the city. Tonight, we’re adding a Happy-Hour option afterward, too!

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Running Stairs behind Lincoln memorial
Mall Run back of Lincoln view

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Because I like for you to have options, you could also pick a Saturday run as your introduction to this group. With the Cherry Blossom Festival quickly approaching – whether or not those pink blooming trees choose to stick around – we’re gearing up for DC’s outdoor Cherry Blossom Yoga (which has garnered nationwide attention! Just sayin’.). 

As runners who like to wear the yogi hat, too, we’ll be ready to hit the mat after a few miles on the trail.

Saturday, April 7th – Cherry Blossom Yoga RUN
3 & 6 mile options   |    Meet @ 8:30 AM   |    Run to yoga, mats provided

Feel free to e-mail me if you have any questions about any of the above.

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Will you join us? Do you have run groups near you that keep you coming back for miles with friends?

No secrete here, I’m a run group lover! I run with the same crew every Saturday, this lulu-group on Thursdays and have a few others that tickle my fancy when I remember to go. I also run with my buddy Kate 3-4 times every week. Friendly motivation goes a long way!

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Filed under DC, Lululemon, running, running buddy

March 28, 2012

Good Winner & Good NYC Times

If you ever need a pick me up, or a reminder of what effect the weather has on these moods of ours, read here! Life is good, indeed.

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Thanks to you all, Chobani & random.org, we have a winner:

Veronica (of My Eats & Treats ) – Enjoy!
Send me your mailing address & we’ll get these Chobanis headed your way.

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Our weekend getaway to NYC was long over-due; two years ago I was happy to see my college roommate turning into a New Yorker, but overwhelmed by the city as a whole. This time around, D & I started our date with New York on the right foot…then the left.

34th street Penn StationPenn Station NYC

We kicked off the weekend by arriving at Penn Station (via Tripper Bus, which was smooth & comfortable!), and heading straight to tourist-ville in Times Square. After approximately ten seconds we took the first side street that would lead us to Rockefeller center, to see “30 Rock”, of course.

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The hands!

From there, we realized our feet were walking 5th Avenue which took us right into the Southeast corner of Central Park (before this trip I had absolutely no concept of NYC’s layout). A walk through the park? Well, why not…

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We walked from end to end – southeast to northwest corner, 5th Ave & 59th Street to 8th Ave & 110th Street – on a diagonal foot-tour. Neither one of us had ever seen it before, now we’ve seen the whole thing! Mission accomplished.

Now, we also have a much better idea of how the neighborhoods are arranged, how the streets make sense (grids are far superior to circles) and how much you can see by simply staying above ground vs. on the Subway.

In other weekend action, we had real NYC bagels and pizza (priorities!), walked the Chelsea Highline and decided these short n’ easy weekend trips will be happening more often. The city too accessible to ignore, and too energized to forget*.

Farm stand NYCHighline Railroad
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NYC March 2012 096Chelsea highline NYC

*Now I get why you can’t wait to be here again, Dorry!

Huge thanks to our host & hostess, we love you guys!

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What city do you frequently visit? What keeps you coming back?

We’re on an adventure kick, and taking recommendations.

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Filed under new things!, pictures, travel, weekends

March 23, 2012

Nothin’ but Good to Give Away!

This week started with a PR Cloud-9 high, and is ending with a weekend getaway! It’s also ending with a giveaway for you – all good things.

What else is making this the good life?

Cherry Blossoms in full force!

And a lululemon Georgetown Run-Club that entertains my “runography” adventures, so that we have 30 iPhone-moments to share from a 4.5 mile run (yes, 30! Siri & I heart you, DC):

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Spoiled? Yep, I know.
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A short work week, a weekend trip to see a college roommate ( photo flashback, 2008 ) and explore the Big Apple!

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Last, but not least, a stash of CHObani – nothin’ but good…

Nothin but good

And an extra one, for you!

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TO ENTER: Leave a comment with what’s making you think, “Life is good”.

Enjoy the weekend!

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Filed under about me, DC, Giveaway, random, travel, weekends

March 22, 2012

Some Don’t like it hot: Yoga, Cool Eats & Spring Racing

My yoga passes are dwindling, so options are limited these days! On Tuesday night, Emily joined me for what was supposed to be “Vinyasa 1.5” (between levels 1-2) at Studio DC. Most of their classes are heated, but I specifically scope out the ones that are not.

It was the first day of Spring, but the humidity felt like a reminder of summer. It must’ve seeped right into that studio, and set up camp!

Within 10 minutes I could feel the beads of sweat forming – not a good sign. Thirty minutes into the ninety we signed up for? I was slipping on my mat, distracted by the heat and scheming how I could open the window right behind us  – maybe just stick my head in fresh, outdoor air?!  Yes, it was THAT uncomfortable. Or, so says my memory.

I don’t like it hot {for yoga} – there, I said it.

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In other news, it’s almost warm enough now that I can put oatmeal cravings aside and tap into the breakfast repertoire that doesn’t bring my body temperature to 110*.  I’m down to the last 1/2 cup in my stash, and we have many options that I often ignore – chobani yogurt, TJ’s pancake mix, LGF granola, and fresh/frozen fruits. My blender hasn’t seen the light of our kitchen in months; it serves to smooth!

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It’s also warm enough to put all running tights away and get some sunlight on these legs & arms! As you can see from the RnR photos, it’s shorts season here. Getting up and out the door for my early morning rendezvous with Kate is slightly easier these days. Spring “training” continues!

I do like it warm, and I love me some summer-running attire.

The year I filled up my Spring race line-up with the “longer” distances that become a challenge once those temps dip into 90. With the half-marathon PR box checked ( thanks for the congrats! ), there are two 10-milers to go and a lot of local 5/10Ks to choose from. Looking for a local option (DC)?

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Do you like it hot? Yoga, spring/summer, breakfast, racing season?

What spring races are on your agenda (local or not)?

Edited to add: WordPress.com made changes to commenting, out of the author’s control. If you have a WordPress account tied to the e-mail address you’re using to comment (even if it’s old, or one you don’t use), you must sign in with that account to comment. Otherwise, just use a different e-mail? Or make one up, like Marlene did  :)   )

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March 20, 2012

RnR USA: Run with Muscles over Mind

We’re always hinting at the mental game that fitness can become; sometimes we have to dig deep in the mind to convince our muscles that they can keep moving. Saturday’s race flipped the coin on me, my legs spoke loud and clear.

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IMG_0655 MarathonFoto Starting Line

Thanks, D, for trekking to the Starting line with us, playing photographer and being there at the finish!

Our 7 a.m. arrival left barely enough time to get wander around, settle for the outdoor bathrooms (aka, port-a-potties), give our extra layer to D (left photo) and loop around to Corral 2 (right photo). Crowded? Of course. But it didn’t quite feel like we were surrounded by 24,000 people. Kudos, RnR! You’re tricky, with your planning.

Mind memo: it may have been a huge mistake to actually race on Sunday, just six days ago. I may not have the speed today that I’ll really need to push that 1:39 barrier. I may just have to play it by ear.

Legs: Excited! Jittery! Nervous! I remember every single one of the hills we’re about to hit, every step. 1:39? Gotcha covered.

Miles 1 – 4(ish): Flat, partially downhill and everything I love about running in DC! We head toward the regal Capitol dome, sneak by Union Station and head onto Constitution Avenue (with a few course adjustments this year, we didn’t spend as much time on Constitution).

To the left? The monument (photo below actually taken from the other side – say hello to the Cherry blossoms!). To the right? The Obamas! Good morning!

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MarathonFoto Eastern Market  MarathonFoto 3

I paid some attention to my splits, and was trying not to back things up too much. Mile 3 clocked in at “6:54”, which was my first clue that Garmin was goin’ rogue for the day. Otherwise, things were right where they needed to be. My mind talked to itself from each side – I can maintain this  vs. eh, we’ll see how it goes…

The brain is a fickle friend sometimes. Loyalty rests in muscle memory.

Miles 5 – 8: THE HILL(s). We start the climb at the bottom of 18th Street (hey Emily!)  on the Mall. It doesn’t really stop until we reach Adam’s Morgan, and every time I run this course I’m grateful that I run hills more often than not. At the turn onto Columbia Rd my heart rate was quick to remind me that we were racing today, not “just” running.

Oh, you’re done for the day, G? I see how it is.
My watch switched back to the “Time/Date” screen, and stayed there for the rest of the race. Mile splits still popped up on the screen, but generally I was doing the math in my head every time I saw a race clock at the mile markers*.

At the top I saw Ivan & Epod, who are usually on this foot-tour with me. HELLO!

RnR Adams Morgan mile 6

From here we enter the tunnel of rolling hills – you think you’re done, then you’re not. Then you think you might be….but you’re not! Distraction came in the form of the best spectators in DC – festive costumes, signs, yard-parties, tailgates & rockin’ bands.

Miles 9-11: Are we there yet? Am I done? Did the sun just get 20* hotter in 5 seconds?! I remembered feeling like I was flying last year – going about this same pace, but having had no intention of doing so. I was back home, and it felt so good. My mind finally did me a favor, trusting that if that PR was possible one year ago, this one would be, too.

*Math be damned! I know I’ve got this, and I can do it without staring at the timer on my wrist.

Turning onto H street meant I finally got to see the Back on My Feet crew – they rock. Screaming & cheering and genuinely SO EXCITED for all of out there. You guys are amazing – thanks for the needed boost!

….Miles 12 & 13: Not fun, not euphoric, not enjoyable. All I know is that I was closing in that goal, my mind was anxious and my muscles just seemed to calmly take over. They knew exactly what to do and how to do it. The last few splits (starting at mile 9) were the most consistent I had all day – 7:17, 7:15, 7:17, 7:30, 7:17.

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13 – 13.1 taught me exactly what that puke threshold feels like. It’s totally worth it to check that Goal box.

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IMG_0659RnR USA 2012 Medal

2012 Rock ‘n’ Roll USA Half-Marathon Official Results:

1:38:56 – avg. 7;33

Gender: 164 / 10,707
Age Group (25-29): 51 / 3025
Overall: 664 / 16291

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Congrats to all who finished,
and a huge kudos to those who tackled the FULL on a very warm, sunny spring day!

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Filed under challenges, DC, Goals, race report, running, things I Love

March 18, 2012

Rock ‘n’ Roll USA – Inaugural Success

I learned a valuable lesson from my legs on Saturday, something I needed to know before the eventual summer training for MCM 2012:

Never underestimate the combination of a stubborn,
goal-driven mindset and a hefty dose of adrenaline.

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Mission 1:39:xx = accomplished!

More to come soon! Today, the muscles & mind took a much-needed rest…

Edited to add: this was the “Inaugural” Rock ‘n’ Roll USA Marathon & Half-marathon. RnR did a great job organizing 24,000+ runners through a course that most of us were already a fan of!

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March 16, 2012

Race Prep: Easing-the-Mind Miles

My mind is still deciding what tomorrow’s race will look like –  yup, that’s fine…take your time… – and it has two strong visualizations.  I’m just waiting for it go ahead and opt for the challenge. There’s a personal-best in these legs somewhere, and I see the 13.1 miles that we’ll run tomorrow as a test.

Our run-around-DC! adventure will either tell me that 1) I raced hard on Sunday, and that was my PR-glory for the week, OR 2) there’s a half-marathon PR ready for its own moment, and maybe I won’t have as much speed-work to do between now and October.

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Rose Park trail to Georgetown To end a week of “tapering”, I led the Georgetown lululemon group run last night. Thanks to the lovely DST, we have light! We’re no longer confined to running up Fox Hall or Wisconsin Ave to get our route started; we can finally explore the southern side of that neighborhood, and take advantage of the easy trail access.

This run takes us straight down to the Waterfront and Rock Creek Trail, running along the Potomac River. After a quick mile, we’re coming  up behind Lincoln and already battling the tourist crowd {I’m not a tourist-hater, I totally get it. These memorials are quite a sight!}.

We all kept it slow, easy and conversational. I needed exactly that. I split from the 6-mile group early, and took some time for my own easing-the-mind miles.

No more race talk, no more pace checking – just running back toward Lincoln, and feeling completely spoiled that this is my home, and these are the steps I get to take on any given day. The sky was loud, looking almost exactly like this {two-year-old} photo below.

Sunset by Lincoln Memorial
Photo source: Washington Post.

I KNOW. The District knows how to treat a lady.

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For a little extra race-day mojo, I read this {2011 race report} and watched Ivan’s video recap  last night…and maybe again, this morning. Maybe twice…

RunDC National Half Video Recap

 Out-of-towners, you’re in for it. You will see every reason that I love this city – you’ll say good morning to the Capitol, run under blue skies and along the Mall, smell the early-blooming Cherry blossoms, run up Connecticut through Dupont, get high-fives at the turn of every corner and be joined by thousands of your friends.

Good luck to everyone racing the Rock n’ Roll National Half (and Full!) marathon tomorrow! We picked a good one, again.

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